need to cut. help?

[jeremys]

some background info:

i'm 15 y/o, been working out consistently since i was 11. i'm into bodybuilding, so thats what my training, diet, lifestyle, etc revolves around.

the past 2 years i've been bulking. i hurt my back last summer and i tried to eat a lot to keep my gains. my gains went and i gained a lot of fat. i'm now trying to work around my back problem and get some size back, but i definitely got too much fat on me.

i'm up to 260 lbs, and i'm guessing my LBM is ~190. im not exactly sure what my bodyfat % is but i find out tomorrow (did caliper test on wed.)

now..i need help constructing a diet that would help me cut some fat w/o losing lean mass. please help??? haha

questions:

1) can a person stay fairly lean (9-10% bf) for a period of time (a summer) without losing mass?

which leads me to...

2) once a person (bber) reaches a desired bodyfat, if they cant stay there without losing lean mass, what do they do? slowly add calories back to above maintenence to bulk again?

 

[Mr.X]

questions:

1) can a person stay fairly lean (9-10% bf) for a period of time (a summer) without losing mass?

which leads me to...

2) once a person (bber) reaches a desired bodyfat, if they cant stay there without losing lean mass, what do they do? slowly add calories back to above maintenence to bulk again?

1)yes, I stayed at 4-5% bf for about 2 years

2)Add calories to reach they BMR (basal metabolic rate)

I am very proud to see you're starting on the right path, for not many people can do what you are doing. I would recommend you give a CKD type diet a shot and see how you like the results, if not, a nice Isocaloric diet is best.

Mr.X

 

[jeremys]

see, i'm in no real rush. i have till the summer. i just dont want to lose mass at all. which of those would be best?

 

[~SC~]

15 years old........

and 260? Damn that's a big boy.

Don't forget that cardio.............get moving don't just cut out food.

~SC~XXL~2K2~

 

[jeremys]

i know. im not going to do long endurance cardio, dont wanna lose this mass. i wanna look freaky

i'm going to be doing sprints 1-2x a week

 

[Mr.X]

i know. im not going to do long endurance cardio, dont wanna lose this mass. i wanna look freaky

i'm going to be doing sprints 1-2x a week

You sound big, so try CKD, it is protein sparing so muscle loss is minimized.

Mr.X

 

[jeremys]

cool. wanna run me through it?

 

[Mr.X]

cool. wanna run me through it?

check out my CKD manual
it's on top of this page, it's a STICKY: Mr.X articles

Mr.X

 

[jeremys]

wont let me register. says page has expired or something like that

 

[jeremys]

im not gonna try a CKD. i live in a house w/ 6 people, so i cant get the right foods all the time. how bout i just do a 40/30/30 at 10xbodyweight in cals?

im starting today and i only had eggs so im freakin hungry !! bump

 

[DrBones]

Good to see your trying to shed a couple of lbs... I think you are a little overly worried about how much mass you are going to lose...
I do cardio roughly 4 times a week, 20-25 min 3 times a week, and 45 min 1 time a week (on one of my off days). I've also been on a lower cal diet, and the fat has been shedding while my lifts have simultaneously been going up. As long as you don't try to lose too much weight too fast I don't think you are going to shrink nearly as much as you imagine.
By 2 pennies

 

[jeremys]

haha, alright. i guess i'm a little paranoid, but ive worked so hard to get as big as i am, just afraid of losing some. i guess its kinda a 'close your eyes and jump' kind of thing.

today so far i ate:

meal 1: 5 eggs
2 slices bacon
2 slices bread

meal 2: 2 egg whites
1 whole egg
1 glass milk
3 TBSP peanut butter

meal 3: 3 egg whites
1/2 cup oatmeal w/ 1/2 cup milk
1 glass milk

totals so far today: 117g protein, 80.5 g fat, 107g carbs

i plan on adding some venison to the mix tonight and in the near future.

what can i expect from a diet like this? any suggestions?

 

[Mr.X]

haha, alright. i guess i'm a little paranoid, but ive worked so hard to get as big as i am, just afraid of losing some. i guess its kinda a 'close your eyes and jump' kind of thing.

today so far i ate:

meal 1: 5 eggs
2 slices bacon
2 slices bread

meal 2: 2 egg whites
1 whole egg
1 glass milk
3 TBSP peanut butter

meal 3: 3 egg whites
1/2 cup oatmeal w/ 1/2 cup milk
1 glass milk

totals so far today: 117g protein, 80.5 g fat, 107g carbs

i plan on adding some venison to the mix tonight and in the near future.

what can i expect from a diet like this? any suggestions?

Drop the milk and bread and you can expect much more. Add some complex carbs like yams and pasta. Beans are also a good choice.

Mr.X

 

[jeremys]

no milk!!?! lol, that would suck. what good would it do? could i just go w/ skim?

i cant eat eat perfectly because i'm a teenager that lives w/ 6 other people. it's hard to get the right food just because 1 person wants to eat differently. we're not a very wealthy family, so that doesn't help much either.

i'll try to get my parents to get some tuna, beans, etc, but that wont be for a couple days. i dont even know what yams are!!

 

[Mr.X]

no milk!!?! lol, that would suck. what good would it do? could i just go w/ skim?

i cant eat eat perfectly because i'm a teenager that lives w/ 6 other people. it's hard to get the right food just because 1 person wants to eat differently. we're not a very wealthy family, so that doesn't help much either.

i'll try to get my parents to get some tuna, beans, etc, but that wont be for a couple days. i dont even know what yams are!!

Well, I think your current diet is better then nothing, so my advice would be to keep it up and you should see some results if you stick to your cardio/weights.

for now, keep the milk....I've had a trademark change of heart

Mr.X

 

[jeremys]

thanks for the help

just curious...what are pros/cons of ckd and/vs. a 40/30/30?

 

[emptywallet]

Re: Re: need to cut. help?

1)yes, I stayed at 4-5% bf for about 2 years

2)Add calories to reach they BMR (basal metabolic rate)

I am very proud to see you're starting on the right path, for not many people can do what you are doing. I would recommend you give a CKD type diet a shot and see how you like the results, if not, a nice Isocaloric diet is best.

Mr.X

Isocaloric meaning you decrease calories on non training days correct? Kinda like calorie cycling? Or am I way way way off here. I remember reading one of your articles about caloric cycling.

 

[Mr.X]

Re: Re: Re: need to cut. help?

Isocaloric meaning you decrease calories on non training days correct? Kinda like calorie cycling? Or am I way way way off here. I remember reading one of your articles about caloric cycling.

Isocaloric is what's called an "EVEN CONCEPT DIET"

meaning all the retios are even...
ex: 33%protein/33%fat/33%carbs
my only difference: 40% protein/30%carbs/30%fat

Mr.X

 

[jeremys]

just curious...what are pros/cons of ckd and/vs. a 40/30/30?

bump??

also, is there anything wrong w/ high fat?

 

[Mr.X]

thanks for the help

just curious...what are pros/cons of ckd and/vs. a 40/30/30?

CKD is supposed to be the revolution, less catabolic and more fat-burning, but if ISOCALORIC is done right you achieve pretty much the same results.

Mr.X

 

[jeremys]

wow i just read the CKD manual. looks very interesting but how is catabolism not a factor when carbs are soooooooo low and protein is fairly low also?

 

[Mr.X]

wow i just read the CKD manual. looks very interesting but how is catabolism not a factor when carbs are soooooooo low and protein is fairly low also?

Ketosis reduces T4-T3 coversion, thus reducing catabolism; also, Ketones (by products of fat breakdown) are protein sparing. Plus, the carb-up will help w/ anabolism. So, don't worry about muscle loss.

Mr.X

 

[jeremys]

call me a skeptic. have many people have the results i'd like with CKD? how expensive is it to buy the fats, etc?

 

[Mr.X]

call me a skeptic. have many people have the results i'd like with CKD? how expensive is it to buy the fats, etc?

Millions, think of ATKINS....EVERYONE knows that diet...this is a variation of the Atkins diet, CKD is probably one of the MOST popular diets in the bodybuilding world...

goto the top of this page and click the SEARCH button, and search for it, you'll learn a lot by reading....

It's not that expensive......probably cheaper then the conventional low-fat diet where the chicken breasts are $5/lb.

Mr.X

 

[jeremys]

i'll start next week. i'm going to read a lot this week and get prepared. hunting and thanksgiving this week anyways. i'll probably need help along the way. thanks

 

[emptywallet]

CKD is supposed to be the revolution, less catabolic and more fat-burning, but if ISOCALORIC is done right you achieve pretty much the same results.

Mr.X

I'm retarded. I should have known that. But you did write up a report on the calorie cycling correct? On another note, why did you tell him to drop the Bread? I eat whole grain bread and rolled oats for alot of my carbs. Is that bad?

 

[jeremys]

i've been reading up a while now. seems kinda scary. some people became lathargic. i dont even know what this is, but it sounds bad. lol

should i do something else because i'm only 15?

also, would creatine have any negative effect?

 

[Ceebs]

i've been reading up a while now. seems kinda scary. some people became lathargic. i dont even know what this is, but it sounds bad. lol

Lethargic means tired. Some people have more energy in ketosis, and some don't. It boils down to your individual biochemistry.

 

[Mr.X]

I'm retarded. I should have known that. But you did write up a report on the calorie cycling correct? On another note, why did you tell him to drop the Bread? I eat whole grain bread and rolled oats for alot of my carbs. Is that bad?

BREAD=BAD

Just a corellation for you to think about when you put refined flower into your mouth. Bread is too HIGH on the GI scale and doesn't even fill you up. Just NOT a good source of carbs, especially when compared to something like oatmeal: no competition.

Mr.X

 

[Mr.X]

i've been reading up a while now. seems kinda scary. some people became lathargic. i dont even know what this is, but it sounds bad. lol

should i do something else because i'm only 15?

also, would creatine have any negative effect?

Lethargic=tired

If you're scared of doing it, then just stick to a simple isocaloric diet..... you're putting too much thought for in-between the lines ordeal.

I don't know many bad sides of creatine....

Mr.X

 

[jeremys]

i was just wondering if creatine would somehow affect ketosis or whatever..

i think i'm just going to do a 50/30/20...or maybe 20/30...thanks for the help though. maybe you know lots about 50/20/30 also?

 

[Mr.X]

i was just wondering if creatine would somehow affect ketosis or whatever..

i think i'm just going to do a 50/30/20...or maybe 20/30...thanks for the help though. maybe you know lots about 50/20/30 also?

50/30/20 , there's not much to know about it, just do the ratios and the diet. Nothing special.

Mr.X

 

[jeremys]

pros/cons? is 30% fat or carbs?

 

[Mr.X]

pros/cons? is 30% fat or carbs?

Pro, better then your diet now and effective
Con, will require patience

I mean, look you cannot peg pros or cons to any diet because it's based on the individual. 50%protein/30%carbs/20%fat

Mr.X

 

[jeremys]

thanks. i know i'm asking quite a few questions, but i have another one

do you feel there's much of a difference between a 50/30/20 and a 40/30/30? or is a 40/30/30 just cheaper?

and when you say i'd need patience with a 50/30/20...im thinking you mean weight loss would be slow compared to a CKD? i'm just looking to lose 1-2 pounds a week

 

[Mr.X]

thanks. i know i'm asking quite a few questions, but i have another one

do you feel there's much of a difference between a 50/30/20 and a 40/30/30? or is a 40/30/30 just cheaper?

and when you say i'd need patience with a 50/30/20...im thinking you mean weight loss would be slow compared to a CKD? i'm just looking to lose 1-2 pounds a week

1-2lbs. a week is probably not feasible, more like .33-.5 lbs. a week. I would say 40/30/30 is more beneficial to you because of your age.

Mr.X

 

[jeremys]

1-2lbs. a week is probably not feasible, more like .33-.5 lbs. a week.

how so?

I would say 40/30/30 is more beneficial to you because of your age

whys that?

damn i'm annoying, i know im asking a lot of questions, i just wanna get this right

 

[Mr.X]

how so?



whys that?

damn i'm annoying, i know im asking a lot of questions, i just wanna get this right

To drop 1lb a week you need to be at a 4500-5000 cal. deficit, to drop 2lb you need to be at a 9000-1000 deficit. You're not going to do that, for that means almost a 700cal. deficit for the 1lb. and over 1000 deficit for the 2lbs.

A balanced diet is good for the health, that's why I recommend it for growing boys. It's probably the most feasible idea when it comes to nutrition and growth.

Mr.X

 

[jeremys]

if i ate 10x bodyweight in calories to cut, i'd be over a 3600 calorie deficit over the course of 7 days, assuming 12x bodyweight= maintenence. now thats just with diet. i'll also be sprinting 1-2x a week. i dont know how many calories cardio burns but i'd think that'd put me very close to a 5000 calorie deficit for the week, woudlnt it?

by the way, i heard somewhere 1 pound of fat= ~3500 calories?

i'm not looking for the healthiest diet, i'm just looking for a diet that will get me into single-digit bodyfat without losing much mass. then whatever is healthiest/easiest of those choices is what i'd like to pick

 

[jeremys]

bump

 

[TheMyth]

Kid, Just do a CKD, it's everything that your asking for!

 

[Mr.X]

if i ate 10x bodyweight in calories to cut, i'd be over a 3600 calorie deficit over the course of 7 days, assuming 12x bodyweight= maintenence. now thats just with diet. i'll also be sprinting 1-2x a week. i dont know how many calories cardio burns but i'd think that'd put me very close to a 5000 calorie deficit for the week, woudlnt it?

by the way, i heard somewhere 1 pound of fat= ~3500 calories?

i'm not looking for the healthiest diet, i'm just looking for a diet that will get me into single-digit bodyfat without losing much mass. then whatever is healthiest/easiest of those choices is what i'd like to pick

Like I said before, you're overstating possible results. YOu need to be AT BMR NOT below BMR. So, that's the whole ordeal.

Just do the diet, and you'll be fine.

Mr.X

 

[jeremys]

CKD it is.

1) what are keto stix and what do they do? where can i get them?

2) what other supps am i gonna need? i've heard ALA and r-ALA but i dont know which does what and what they do

3)how much canola oil can i safely have per day to get the fat i need for the day?

4) i'm in high school, and for gym class, there's often a good amount of cardio. do i have to bump my cals up any higher for this or no? id probably be totally drained for phys ed so i probably wouldnt do very good, right? also, should i half-ass gym class to make sure my workouts go good enough?

 

[jeremys]

is this the right plan?:

Day:



1-> 85%fat/15%protein--BMR-5%



2-> 75%fat/25%protein--BMR-10%



3-> 65%fat/35%protein--BMR-15%



4-> 70%fat/30%protein--BMR



5-> 70%fat/30%protein--BMR-10%



6-> 65%fat/35%protein--BMR-15%



Carb-Up:



Day-7-> (CARB-UP) BMR+30%

------------------------------------------------------------------------------------

on carb-up days, what are the macronutrient ratios? do i really have to worry too much about getting glucose, and other specific amounts of other carbs or just get a lot of carbs?

also, i heard carb-ups the whole weekend worked well for a lot of people, what's with the 1 day?

 

[TheMyth]

Originally posted by jeremys

CKD it is.

1) what are keto stix and what do they do? where can i get them?

2) what other supps am i gonna need? i've heard ALA and r-ALA but i dont know which does what and what they do

3)how much canola oil can i safely have per day to get the fat i need for the day?

4) i'm in high school, and for gym class, there's often a good amount of cardio. do i have to bump my cals up any higher for this or no? id probably be totally drained for phys ed so i probably wouldnt do very good, right? also, should i half-ass gym class to make sure my workouts go good enough?

1) Keto sticks are to urinate on and see if you are in ketosis. They are nice to have, but they are not very accurate. You can usually tell your in ketosis by the way you feel. Your energy level will be higher and your hunger goes away.

2) Get some ALA, you will need them for when you do the carb-ups. Mr.X knows a good place to get the ALA, you don't need the r-ALA.

3) As much as you want as long as you don't go over your BMR and your percentages of fat/protein for the day are on track. Try adding some Olive oil, MCT oil, and Flax in there also.

4) Stick with cals being at your BMR. Just workout the same and kick yourself in the butt to do your workout. They are hard, but you just gotta do it. Just look forward relaxing afterwards, its only an hour or so. A great man once told me, " Just Be a man and do it!"

 

[jeremys]

k thanks, oh that leads me to another question....could i do a different workout instead of the one on mesomorph.com? do i have to do carb-depleting workouts??

i was looking forward to doing HST; many people have used it during cutting and actually gained LBM while losing fat

 

[TheMyth]

This is what you HAVE TO DO. I'm training with Mr.X right now, and if you want to do it right you gotta do what he says exactly. Your carb up can be 2 days, but he prefers 1 day. This way you are in ketosis longer so, so you'll burn more fat. Also, doing a one day carb-up helps prevent as much, if any, fat from being stored.
Now as for your training, this is what he reccomends.

Your workouts should be like this: 15 reps, 12, 10, 8, 6, 15 ALL IN A ROW. You should do 2-3 sets like this per body part. Yes its hard but its the quickest way to get your body back into ketosis. You just have to do it if you want the best results.

Day 1(day after carb-up)- Chest and back, 20 min cardio at low intesity right after.

Day 2- Arms, Shoulders, 20 min cardio at low intesity

Day 3- Legs and abs, 20 min cardio at low intesity

Days 4-6- 1 hour of low intesity cardio on an empty stomach. Empty stomach is best, but if you can't, do it when you can.

Day 7- Full body circuit, aim for 30 reps. Do 3-4 rounds. Then immedietly start the carb-up. And yes, the carb powders with a scoop of protein are preferred for the first 2 meals because you need the carbs to be absorbed quickly.

 

[Mr.X]

Yup, Yup....The Myth answered everything here....that's the exact thing I would have said...

www.beyond-a-century.com
has GOOD ALA (alpha lipoic acid) prices

Mr.X

 

[jeremys]

what exactly does ALA do and when do i take it?

so it's 15,12,10,8,6,15 for all bodyparts in the same workout? so thats 6 sets for every bodypart? same excercise and weight? how long should this take?

 

[Mr.X]

what exactly does ALA do and when do i take it?

so it's 15,12,10,8,6,15 for all bodyparts in the same workout? so thats 6 sets for every bodypart? same excercise and weight? how long should this take?

do a search on ALA

ALA=alpha lipoic acid
Shuttles glucose to your muscle
read more at : www.anabolicfitness.net

yes, 15,12,10,8, 6-15 (drop set)....should take as long as it takes, probably around 45min

Mr.X

 

[jeremys]

Your workouts should be like this: 15 reps, 12, 10, 8, 6, 15 ALL IN A ROW. You should do 2-3 sets like this per body part. Yes its hard but its the quickest way to get your body back into ketosis. You just have to do it if you want the best results.

i'm sorry, this is just hard for me to understand.

1) that's 6 total sets per bodypart x 2 more times around? making that 12 sets per bodypart? so for chest and back it would look like this:

chest - incline bench 135x15,135x12,135x10,135x8,135x6,135x15

back - yates rows, 155x15, 155x12, 155x10, 155x8,155x6,155x15

?

2) would MRP powders work for post-workout on carb-up days?

3) mr. x, what are your goals lifting-wise personally? are you a BB or a fitness enthusiast or what?

 

[jeremys]

bump

 

[Mr.X]

1) that's 6 total sets per bodypart x 2 more times around? making that 12 sets per bodypart? so for chest and back it would look like this:

chest - incline bench 135x15,135x12,135x10,135x8,135x6,135x15

back - yates rows, 155x15, 155x12, 155x10, 155x8,155x6,155x15

?
*********************
yes, but your weight has to go UP w/ less reps...for example
135x15,145x12,155x10,165x8,175x6-drop-135x15
but you would do 2 more exercises in this fashion with each having "2 more times around" as you stated.

2) would MRP powders work for post-workout on carb-up days?
*************
nope, go for powder carbs the first few meals (like Dextrose) and for the rest use SOLID carbs, I outline the basics in my CKD manual

3) mr. x, what are your goals lifting-wise personally? are you a BB or a fitness enthusiast or what?
***************
I am many things......all of the above if you wish

Mr.X

 

[jeremys]

thanks, i'm starting tomorrow. i have a bunch of peanut butter, canola oil, salad dressing, mayo, chicken, fish, beef, venison, etc.

are the macronutrients i copied and pasted a couple posts above correct for my goals? or does anything change for different people?

 

[Mr.X]

thanks, i'm starting tomorrow. i have a bunch of peanut butter, canola oil, salad dressing, mayo, chicken, fish, beef, venison, etc.

are the macronutrients i copied and pasted a couple posts above correct for my goals? or does anything change for different people?

They are correct...as long as you follow them, you'll be fine.......

Just make sure to watch for the carbs in peanut butter, no more then 2tbsp. per meal and no more then 4-6 tbsp. a day. It has about 6 carbs per 2tbsp.

Mr.X

 

[jeremys]

on carb-up days, what are the macronutrient ratios?

 

[TheMyth]

Almonds or almond butter would be better than the peanut butter. It has 1 less gram of carb, and more EFA's. But if you do go with peanut butter, make sure its the all natrual kind.

 

[jeremys]

1) about how long does it take to get into ketosis?

2) for every carb i have to take, i lower something else, right? so if i have 15g of carbs do i take out 15g protein to stay at that % below my BMR?

 

[TheMyth]

1) It takes about 3-4 days to get into ketosis, for some people even a week. You're going to feel like shit, but once you are there you'll feel great.

2) Ok man, you have your stats, you have the manual. Follow what the manual says EXACTLY. Don't change things, just do it and you'll be on your way. This thread is getting very very long, and your worrying too much about little things that you shouldn't if you follow his manual EXACTLY. lol. No hard feelings here, just trying to get you on track.

 

[jeremys]

lol. i know, i know. i suppose i could find it over there but i only found 1 page on CKD and didnt say anything about the 2nd question i had??

oh well. i'm just excited/scared/nervous, ya know? i want everything to be perfect

 

[TheMyth]

Just follow the manual and everything will be perfect.

 

[jeremys]

well the diet part wasnt too hard to follow today. i still need more fat though. i'm at 95.5g so far and i need 279!!

training went horrible. i bench over 300 but i couldnt even do 155 for 15! thats a hell of a lot of volume too. this coupled with the circuit training on the last day leads me to believe this is a machine/cable training program.

so today all i did was:

bench: 155x12x2x1=15 reps, 160x6!!

got pooped out here

incline bench: 135x8

flyes: 20lbs x 10

'rack' deads (off bench) 225x5x5sets

yates rows: 155x5x5 sets

this program you have outlined is too much volume for me, and maybe its because i use free weights. HST sounds good to me. in and out and it works.

 

[TheMyth]

1) You are way under for the fat intake. If you do not get enough fat you will not get into ketosis period, that is what your body will be using for fuel. And since you didn't have enough fat, that means you compensated the rest of the cals needed to hit BMR with protein. Protein has a 50% turnover rate into glycogen, so its like eating carbs when you have too much. I repeat, you will not reach ketosis this way. Since ketosis is PROTEIN SPARING you do not need to be having that much. Stick around 25 % protein and the rest fat.

2) Now for the workouts. Yes it is hard to do the sets, but you MUST do them if you want to get back into ketosis after the carb up in time for the next carb up. The purpose of the 15, 12, 10, 8, 6, 15 is to burn as much muscle glycogen as you can, which gets you into ketosis fastest. Your not going to be building any muscle from following the CKD so there is no need to go heavy. All your trying to do is retain it.

This is how it should be done:

Ex. Bench Press

150 lbs x 15 reps, then immedietly do a weight you can do to get 12 reps, then immedietly a weight you can do to get 10... all this until you have completed the whole 15, 12, 10, 8, 6, 15 cycle. These are all in a row, no breaks. You can do free weights with this, I do, and so do most. Sometimes I mix a few machines in there, but stick mainly to the free weights, even if it means going down to weights that make you embarresed to be lifting. Trust me, if you push yourself you can do it. Took me a a couple weeks to get used to it. I took the same path you did and it didn't work. I just did my own routine and I didn't reach ketosis until about a day before the carb up, if that. So you see, your going to be wasting a lot of time there, and most likely ALOT of muscle. Stick to how the program is designed EXACTLY, I repeat EXACTLY and you will get great results. If you can not follow this, then you are really just wasting your time.

 

[jeremys]

thanks, i'll keep trying i guess. weights are going to be embarassing, but i'll do it.

i just cant eat enough fat! i'm damn near broke so i cant buy flax...

if i eat anymore ranch dressing w/ canola oil i seriously think i'll puke. it tastes like rancid cow ass thats been sitting in shit in 90 degree weather

 

[Mr.X]

thanks, i'll keep trying i guess. weights are going to be embarassing, but i'll do it.

i just cant eat enough fat! i'm damn near broke so i cant buy flax...

if i eat anymore ranch dressing w/ canola oil i seriously think i'll puke. it tastes like rancid cow ass thats been sitting in shit in 90 degree weather

Maybe mayo will be cheaper for you. Try mixing tuna w/ mayo, like 1 can of tuna w/ 3 tbsp mayo. I don't know how you can handle the ranch, but canola by itself will do you good if you can just stick w/ it. Flaxseed is NOT mandatory.

Try the tuna approach if the money is tight....

Mr.X

 

[jeremys]

i have tuna and mayo but i cant have too much more mayo. i'm up to like 11 or 12g carbs for the day. the ranch dressing i have has 17g fat with only 1g carb so thats a lot better than the mayo.

i'll just take a lot of oil

 

[Mr.X]

i have tuna and mayo but i cant have too much more mayo. i'm up to like 11 or 12g carbs for the day. the ranch dressing i have has 17g fat with only 1g carb so thats a lot better than the mayo.

i'll just take a lot of oil

Actually, you can have 20-30 carbs, so you can eat more mayo then you think you can.

Mr.X

 

[jeremys]

THANK GOD. btw, lettuce doesnt have any carbs, does it? the dressing would probably go down a lot easier in a salad

 

[Mr.X]

THANK GOD. btw, lettuce doesnt have any carbs, does it? the dressing would probably go down a lot easier in a salad

Actually it does, so try not to add too much. A few leafs will do. I think fitday.com has the nutrition facts on lettuce.

Mr.X

 

[jeremys]

i only had a little

it's MUCH easier to take the oil straight instead of w/ ranch dressing and/or mayo. yuck.

im at about 210g of fat for the day now. a little ways to go. should i have met the 85% earlier in the day or does it not matter when you get enough fat and pro?

 

[TheMyth]

No it does not. As long as you are pretty much within the the ratios each meal you'll be fine. You just don't want to have a meal that is way more protein than fat. But generally, as long as your at the precentages for the day it does not matter.

 

[jeremys]

wow i'm not hungry and i never really was all day

 

[oneandthesame]

1) 2) I took the same path you did and it didn't work. I just did my own routine and I didn't reach ketosis until about a day before the carb up, if that. So you see, your going to be wasting a lot of time there, and most likely ALOT of muscle. Stick to how the program is designed EXACTLY, I repeat EXACTLY and you will get great results. If you can not follow this, then you are really just wasting your time.

I do my own thing i.e. lift freaking heavy with low volume and I get to ketosis in just 36 hours every week so far. sunday monday bang tues morning I'm in till fri nite. that's 4 whole days in keto all However I totally agree one must deplete glycogen. seems mine just depletes very quickly no matter what I do. then again I'm an ectomorph type body so if I do high volume I tend to instantly overtrain and shrink too, does this sound right for hardgainers like myself?

 

[TheMyth]

Originally posted by oneandthesame

I do my own thing i.e. lift freaking heavy with low volume and I get to ketosis in just 36 hours every week so far. sunday monday bang tues morning I'm in till fri nite. that's 4 whole days in keto all However I totally agree one must deplete glycogen. seems mine just depletes very quickly no matter what I do. then again I'm an ectomorph type body so if I do high volume I tend to instantly overtrain and shrink too, does this sound right for hardgainers like myself?

If it works for you then it Keep it up man. But you are an ectomorph, and jeremys is not, therefore it would be harder for him to deplete glycogen than for you. If you seem to lose alot of size over-training then stick to what works for you, everyone's body is diifferent.

 

[jeremys]

will the weights move up each week for the lifting or no?

 

[Mr.X]

will the weights move up each week for the lifting or no?

You might get a little stronger, but usually due to the lack of muscle glycogen and carbs--overall-- you might get a little weaker.

Mr.X

 

[jeremys]

alright, i'll keep the weight the same and see if i'm stronger or weaker as time passes.

i wasnt very hungry today. towards the end of the day i felt no hunger at all and now i feel stuffed. i got up to 20g carbs today. damn near have everything in, but i feel like i did at thanksgiving. im not into ketosis YET, am i?

 

[Mr.X]

alright, i'll keep the weight the same and see if i'm stronger or weaker as time passes.

i wasnt very hungry today. towards the end of the day i felt no hunger at all and now i feel stuffed. i got up to 20g carbs today. damn near have everything in, but i feel like i did at thanksgiving. im not into ketosis YET, am i?

Look at previous posts, check w/ a KETOSTIX...you urinate on them and see if ketones are in the urine. That's an easy way to know if you're in ketosis. A metallic taste can appear for some, but the blunting hunger is one of the signs of ketosis.

Mr.X

 

[jeremys]

workout was a bitch but got through it. now i have acne like a sumbitch. what the hell?

 

[Mr.X]

workout was a bitch but got through it. now i have acne like a sumbitch. what the hell?

It's probably due to the higher testosterone levels (which is good) that are promoted by ingestion of saturated fats, and lower estrogen levels due to the OMEGA (EFA's) fats. Acne goes away, just wash your face w/ soap 3-4x a day.

P.S. it might not even be the diet, might be your age

Mr.X

 

[jeremys]

thing is, i've had acne before, and pretty bad too. then this last 1/2 year it started to go away and 2 days ago my skin was damn near clear. now this shit...oh well, as long as it's higher test and lower est, then its fine..

 

[wguitarg]

Jeremy, plaese don't follow Mr. X's advice regarding washing your face 3 to 4 times daily if you have acne. He knows his shit when it comes to dieting, but with that post it is clear that skin disorders are not his forte. If it was as easy as washing your face 3 to 4 times daily noone would have acne, but what that will do is irritate and aggravate your skin and make it worse. And no, the oil you scrub away will only dry your face out, which will cause the dead skin cells to clog oyur pores. But you might say to this, "but if you wash your face you won't have any oil. Nonsense. you're only washing away the surface oil. The oil in the sebaceous gland will actually build up and produce more than usual to try to compensate for the lack of oil on your face, and then the daed skin cells that have flaked off from your now dry face will clog and block the pores makeing for a breeding ground for breakouts.

But, Mr. X is probably correct in his assumption tht it is probably the increased T- levels that are causing this, or perhaps you have difficulty digesting saturated fats(?)

I apologize for the many spelling errors and the harshness of this post, but it is late and I have to be heading to bed, and I know how it feels to be broken out and I hate for him to go through it, so I was just giving a quick rundown, no malice intended. good lfiting everbody.

 

[Mr.X]

Jeremy, plaese don't follow Mr. X's advice regarding washing your face 3 to 4 times daily if you have acne. He knows his shit when it comes to dieting, but with that post it is clear that skin disorders are not his forte. If it was as easy as washing your face 3 to 4 times daily noone would have acne, but what that will do is irritate and aggravate your skin and make it worse. And no, the oil you scrub away will only dry your face out, which will cause the dead skin cells to clog oyur pores. But you might say to this, "but if you wash your face you won't have any oil. Nonsense. you're only washing away the surface oil. The oil in the sebaceous gland will actually build up and produce more than usual to try to compensate for the lack of oil on your face, and then the daed skin cells that have flaked off from your now dry face will clog and block the pores makeing for a breeding ground for breakouts.
*******************************
OK, YOU THINK WASHING YOUR FACE WILL NOT STOP BREAK OUT AND ACNE, THINK AGAIN. IT HAS HELPED ME AND OTHERS MANY TIMES. I SUGGEST YOU DO YOUR RESEARCH BEFORE RUNNING YOUR MOUTH OFF, PLUS RE-READ MY POST IT SAYS WASH YOUR FACE W/ SOAP NOT SCRUB LIKE CRAZY:

*********TAKEN FROM MEDLINE***********
Soap and water...cleansing of the skin with soap and water, no more than two or three times a day, removes excess oils (sebum) and may alleviate the "oily skin" appearance often associated with acne.
===>That's what I recommeneded...again, my logic is there.

*********MEDLINE PREVENTION PART 2***********
Prevention
The tendency to develop acne is inherited. Although acne cannot be prevented, careful cleanliness...can help to lessen the effects.

TAKE A LOOK:
G Ital Dermatol Minerva Dermatol 1971 Mar;46(3):113-5 Related Articles, Links
[Critical observations on the treatment of acne. (10 years of experience)]

Anghelescu M.

PMID: 4254696 [PubMed - indexed for MEDLINE]
-----------------
yon Med 1972 May 14;227(9):861-3 Related Articles, Links

[Detergent antiseptic soap in dermatology, particulary in leg ulcers]

Thivolet J, Perrot H.

PMID: 4263089 [PubMed - indexed for MEDLINE]
-------------------

I don't like starting futile arguments, but you need to read thoroughly before you make statements trying to disprove what I say. Washing your face will NOT prevent acne, it will help tone done the severity and, at times, clear up the acne spots. This will by my last post about acne on this thread, for arguments like this become childish and futile. As a side note, I think scrubbing your face like crazy 5 times a day will make the symptoms more severe, but washing few times a day w/ soap is a very good idea.

Mr.X

 

[wguitarg]

well, it depends on what kind of soap you use, the chemicals that hold standard soap bars into a solidified form are horrible for your skin and comedeogenic. And calm down buddy, you offersome great dieting advice on this board, but please don't think that that entitles you to be vindictive in your replies to a guy simply trying to help a kid out who's going through a hard time. And I was not referring to scrubbing either, simply washing your face that many times daily will simply stimulate the production of more oil in the sebaceous gland. I would recommend some beta hydroxy acid topical to help exfoliation, and even some gentle benzol perozide to help kill the P. acnes(basic treatment here). You mgiht also want to look at yor diet and notice any new foods that you have introduced that could cause an allergic reaction. Personally, my body cannot tolerate wheat or any bread, and when I do eat these foods I develop cystic acne. If his acne is cystic, well, I would highly recommend going to see a dermatologist. And trust me Mr. X, I've done my research, and my sources are a little more varied than medline that gives the simple advice to wash your face(not to be a smartass or anything). BTW, the tone of your post that made me reply earlier was blase`. It sounded like you jsut though that washing your face 4 times a day would rid jeremy's acne, that's why I responded. Obviosuly this isn' the case, as per your research, which says two times daily, which is what I would recommend. Anyways, happy lifting and good luck on your diet.

 

[Mr.X]

well, it depends on what kind of soap you use, the chemicals that hold standard soap bars into a solidified form are horrible for your skin and comedeogenic. And calm down buddy, you offersome great dieting advice on this board, but please don't think that that entitles you to be vindictive in your replies to a guy simply trying to help a kid out who's going through a hard time. And I was not referring to scrubbing either, simply washing your face that many times daily will simply stimulate the production of more oil in the sebaceous gland. I would recommend some beta hydroxy acid topical to help exfoliation, and even some gentle benzol perozide to help kill the P. acnes(basic treatment here). You mgiht also want to look at yor diet and notice any new foods that you have introduced that could cause an allergic reaction. Personally, my body cannot tolerate wheat or any bread, and when I do eat these foods I develop cystic acne. If his acne is cystic, well, I would highly recommend going to see a dermatologist. And trust me Mr. X, I've done my research, and my sources are a little more varied than medline that gives the simple advice to wash your face(not to be a smartass or anything). BTW, the tone of your post that made me reply earlier was blase`. It sounded like you jsut though that washing your face 4 times a day would rid jeremy's acne, that's why I responded. Obviosuly this isn' the case, as per your research, which says two times daily, which is what I would recommend. Anyways, happy lifting and good luck on your diet.

Yes, I also thought that the "tone" of your post was condescending; thus, I took it personal. Anyhow, email me some research about skin care, I'd love to see some studies.

On a side note, I did some research and I think his age is one of the biggest factors here, that includes his past acne experience.

P.S. if you think medline is a bad source (PUBMED) then why not start your own "medical" webiste and prove them wrong

Mr.X

 

[jeremys]

diet's going good. workouts are very hard

 

[jeremys]

woke up with a nice case of diarrhea at 3.30 in the morning, and when i woke up again i had killer chest pains and what felt like heartburn. didnt do anything differently yesterday.

i just realized i have diarrhea pretty often

 

[Mr.X]

woke up with a nice case of diarrhea at 3.30 in the morning, and when i woke up again i had killer chest pains and what felt like heartburn. didnt do anything differently yesterday.

i just realized i have diarrhea pretty often

Eat some HARD boiled eggs.

Mr.X

 

[jeremys]

haha wow! great idea. i can carry them around with me too. i cant believe i never thought of that

 

[jeremys]

is ALA absolutely neccessary? i have 6 dollars to last me for a few weeks at least and i think 2 bucks are going towards canola oil tomorrow. im all out

 

[Mr.X]

is ALA absolutely neccessary? i have 6 dollars to last me for a few weeks at least and i think 2 bucks are going towards canola oil tomorrow. im all out

Well, w/ a $6 budget, I'd drop the ALA and not worry about it.

Mr.X