New approach needed...

[SteelWeaver]

"I am strong enough to just allow myself a few drinks every now and again without it becoming more."

Cool, well if you're strong enough to allow yourself a few now and then , then you're certainly strong enough to just not have any at all.

As for "cheat meals", they're more correctly called refeeds. Do a search for refeed or leptin. A "cheat" meal is just that - a negative thing. A refeed is a rationally calculated and necessary part of any diet designed to bring bf levels down to single digits. As a male you probably wouldn't have to start doing refeeds until you hit 12-10% bf, unless your diet had gone on a very long time or was very very strict.

A refeed works by boosting levels of the master appetite and metabolism hormone, leptin. When leptin levels fall, the metabolism slows and fat burning stops. A controlled refeed consisting of mostly carbohydrates and very low fat will bring leptin levels back up somewhqt and fat burning will continue.

There is literally TONS and TONS of info on this board on how to do this properly. Try a search, or go to avantlabs.net for more info.

Good luck!

 

[Mr.X]

Hello

I read somewhere that for some diets it often helps if you have a "cheat" meal once a week, as it shocks your metabolism or something. Would that apply here? If so, how will it actually benefit me?

I wouldn't say a cheat mea per se. I would look for a day (sunday as an example) where you can do a simple carb-up. Use the same carb-up that I recommend in the CKD manual:
MY CKD MANUAL: STICKY ON TOP OF THE DIET BOARD

Mr.X

 

[kempc23]

Finally im losing weight!!

I weighed in at the gym today, and i was around 65.7k. Thats pretty good going as 9 days ago I was 67.5k

Its good to know that finally all the hard work is paying off. Im going to keep going though- my target was to lose 10lbs of body fat. Hopefully I will be able to do that in around 6-8 weeks total.

I reckon in 2-3 weeks the effects will start becoming visible, and then after 8 weeks I can wear my old clothes again!

thanks Mr X!

 

[Mr.X]

Finally im losing weight!!

I weighed in at the gym today, and i was around 65.7k. Thats pretty good going as 9 days ago I was 67.5k

Its good to know that finally all the hard work is paying off. Im going to keep going though- my target was to lose 10lbs of body fat. Hopefully I will be able to do that in around 6-8 weeks total.

I reckon in 2-3 weeks the effects will start becoming visible, and then after 8 weeks I can wear my old clothes again!

thanks Mr X!

I'm glad you're a believer now....
But, don't use the scale to judge, for you might gain water back after a carb-up. Just look in the mirror and check how your pants fit, that's the best way .

Mr.X

 

[kempc23]

How does this sound for a carb up day? i checked your diet manual Mr X, but i dont have any of the powders mentioned there.

8.00: sugary cereal, fruit salad, fruit juice
11.30: baked beans on toast
3.00: Baked potato with....something, not sure yet
6.30: chicken with rice!!! lots of it!!
9.00: not sure what to have here....

any advice?

Also another quick question for mr x, just out of interest, why did you suggest this diet rather than a CKD one? this one is great for me, as the CKD diet seems like a lot of hassle working out the ratios and stuff. Thanks for your continued help.

 

[Mr.X]

8.00: sugary cereal, fruit salad, fruit juice
cereal is ok, NO FRUIT ...ABSULUTELY NO FRUIT during the carb up
11.30: baked beans on toast
switch this meal to 9:00 and replace w/ rice cakes or more cereal w/ fat free milk
3.00: Baked potato with....something, not sure yet
peel the skin from the potatoes to lose the fiber...faster digestion
6.30: chicken with rice!!! lots of it!!
9.00: not sure what to have here....

Also another quick question for mr x, just out of interest, why did you suggest this diet rather than a CKD one?
this is a CKD diet...Cyclo Ketonic Diet////6 days Ketosis, 1 day carb up

Mr.X

 

[kempc23]

Progress report

Heres my progress report, to let you know how im getting on....

Starting weight: 67.5k
Week 1: 65.8k
Week 2: 64.7k

So im making some good, steady progress!

Ive stuck to the diet plan strictly for most of the time, apart from a couple of lapses-
4 vodkas on xmas eve
erm, a lot of vodkas on NYE
Also on NYE, I got in late from work, and was in a rush to go out, so I had chicken and rice instead of my usual.

Im going to reassess everything after 2 more weeks- see where im at, maybe change the diet and excercise a bit if necessary.

Just a couple of questions for you Mr X-

1) Is it OK to have carrots in my salad? someone posted before that I should stay away from them because of the sugar content... but they arent THAT high in sugar are they? i really like carrots and they are quite filling. Ive been eating green beans every evening, even though i cant stand them!

2) Could you write me a plan for my carb up day? (wednesdays) I did a carb up day last week, but i didnt really eat anything in particular, just high carbs. I really want to do this in the best possible way, so if you could tell me EXACTLY what to eat, that would be great. NB im from the UK- I know you talk of these dextrose powders, I wonder if there is anyone from the UK that knows a good brand to get, or where to get it from?

many thanks
Christian

 

[Mr.X]

Re: Progress report

Just a couple of questions for you Mr X-

1) Is it OK to have carrots in my salad? someone posted before that I should stay away from them because of the sugar content... but they arent THAT high in sugar are they? i really like carrots and they are quite filling. Ive been eating green beans every evening, even though i cant stand them!
I wouldn't add carrots, it's extra sugar that you can avoid

2) Could you write me a plan for my carb up day? (wednesdays) I did a carb up day last week, but i didnt really eat anything in particular, just high carbs. I really want to do this in the best possible way, so if you could tell me EXACTLY what to eat, that would be great. NB im from the UK- I know you talk of these dextrose powders, I wonder if there is anyone from the UK that knows a good brand to get, or where to get it from?

SAMPLE CARB-UP: (6meals) –based on 200lb person—
1-2: 150 g liquid glucose polymers...like carb powders (ex..carbo max, dextrose..etc.) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers...sugar cereals (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low-GI)...oatmeal, brown-rice, beans, yams, sweet potato w/ 1/4 cup walnuts


Mr.X

 

[kempc23]

Carb-up day

Ive had a good read of your article, and have been working out a good routine to follow. Please can you just check over this, but i think its ok

body weight: 140lbs
(body weight * 12)* 1.3 = 2200

2200 cals
1540 cals/ 385g carbs
440 cals/ 110g protein
220 cals/ 24.5g fat

366 cals per meal * six meals

Meals 1 and 2

20g protein powder
18g protein
72 cals

81g isotar (powder: sucrose and maltodextrin)
73g carbs
294 cals

Meals 3 and 4

40g frosties (sugar cereal)
2g protein
35g carbs
150 cals

125ml semi-skimmed milk
4g protein
6g carbs
2g fat
60 cals

41g isotar
37.5g carbs
150 cals


Meals 5 and 6

Here I was thinking some chicken in low fat sauce with brown rice.

Does it look OK so far?

One question about when to have a carb up day.... Ive only had one so far, on a wednesday. My training atm looks like this-

s- weights
m- 5-a-side footy
t- weights
w- rest
t- weights
f- rest
s- rest

My question is this: Is it best to do the carb up on a weights day or a rest day? and then the next day... weights or rest? I can move things around slightly to accomodate this.

EDIT: one more question actually!! how about the TIMING of these meals? the same as normal??

many thanks
Christian

 

[Friscochick]

Good thread guys! I'm going to try this as well...

What's wrong with whole grain ceral?