The Ultimate Diet to Get Ripped while Maintaing Muscle.

[My End Over Mad her]

why do people keep thinkin this is a no carb diet? sheesh

 

[rez]

p60...y dont u try the modified diet first..im on it now..think its pretty good. preparation of food becomes habit..and its not a problem really. if u dont see results from that one then try the first diet crum recommends. It isnt a NO carb diet - all vegies have carbs, even green ones!

 

[Tha One CrumCake]

I am considering trying this diet.

What I was wondering about though is what about this diet makes it 'so hard' just the preparation involved is that it?
do you get hungry on it or something?

Also how much fat could a 165 lb person lose per week on this diet? my BF is currently 16% and I wanna get down to 8%. would this be a good diet for me?

And also how much energy do you have on this diet. Is it similar to the amount you have during maintenance? I would think that you would get weak on this diet by taking in zero carbs.


anyone think i should do this diet, or should I just do a low carb diet?

Bro, Do YOURSELF a favor and re-read this ENTIRE thread. Read EVERY POST, every Response, every question and every answer.

Then decide.

And yes it would be a good diet for you, either if you choose the original version or modified version.

I pmed you about 2 weeks ago, telling you what you should do, i guess you never got it.

If I was YOU, i'd do tha modified version.

Now go read every post.

Peace

 

[MR. BMJ]

I have not read this entire thread, but I would like to comment on the you can and you can't do this situation. While this may not be a diet some will like or excel on, people need to realize that Crum has found something that has worked for him. I commend a brother..or sister...that LEARNS to work with their body and diet to fit their achievements. It's all trial and error. When something stops working, some people hate this situation, but I on the other hand love it because it is a position that makes me think and want to conquer the problem. Congratulations on your achievements bro!!!

BMJ

 

[Tha One CrumCake]

p60, Tha Modified Version would be tha best for you.
10 weeks, you can get down to 7% w/o sacrificing muscle.

Peace.

 

[Avatar]

so theres nothing wrong w having fruit w pro after a workout?

fruit is bad post-workout.

 

[rez]

crum u said it was fine. its a hi gi..should be fine. i was told glulose in refined for will make u puffy - its more for bulking not cutting

 

[Tha One CrumCake]

This is Ridiculous. It is such a MINOR freakin thing that it really shouldn't be worried about.

Fruit post workout is Fine.

Basically you can have any form of simple and even some complex carbs post workout.

The actual form that you choose is very minute in the big picture.

You want to eat fruit, go ahead.
You wanna eat dextrose? go ahead.
Just get some form of carbohydrates in yours system immediatly.

It's not like you will ALWAYS eat fruit post workout, you are bound to switch it up.

Don't worry about it, and focus on sticking to your meals, eatting them, and eating them on time, instead of minor details.

 

[Avatar]

Well fruit restores liver-glycogen when typically you want muscle glycogen restored after a workout but I understand what your saying crum. the diet's main goal is fat loss, and the choice of carbs after a workout won't deviate that goal very much.

Great post tho Crum.

 

[acer290]

Why not just screw the carbs after lifting and eat even more protein. Is everyone forgetting that protein when consumed in excess will also produce insulin or have insulin type effects?

 

[missyd143]

hey is cardio needed to get down to a 7% bodyfat...?

 

[Avatar]

Why not just screw the carbs after lifting and eat even more protein. Is everyone forgetting that protein when consumed in excess will also produce insulin or have insulin type effects?

For the main reason that post-workout your body is in a serious catabolic state. The body is burning protein. The quickest way to stop this and shift your body into an anabolic state and produce protein synthesis, is getting a post-workout meal consisting of high gi-carbs and protein.

if you did take out all the carbs you may as well just forget this diet and do a CKD.

 

[Tha One CrumCake]

For the main reason that post-workout your body is in a serious catabolic state. The body is burning protein. The quickest way to stop this and shift your body into an anabolic state and produce protein synthesis, is getting a post-workout meal consisting of high gi-carbs and protein.

if you did take out all the carbs you may as well just forget this diet and do a CKD.

Exactly.

 

[Tha One CrumCake]

i would love to know this too. because eating clean is so much easier than doing cardio consistently.

Is it possible to get down to 7% w/o cardio? Of course it's possible.

Is it the the most Effective way? Hell no.

Do your cardio. 3 days a week isn't going to kill you, I can not understand how in tha hell you have tha WILL POWER to stick to this diet program, yet not have the will power to get up 30 minutes earlier and go out for a nice jog or a brisk walk.

 

[Blackalpha]

I already said that this diet is great but I have to notice something:

1)Fruit is usually perfect for preworkout not postworkout.There are some exceptions of course,like pinnaple and watermelon (high gi) which have a higher glucose/fructose ratio.

2)A diet that doesn't aid in the convertion of T4 to T3 hormones is designed to fail.
What am I trying to say?
Well,you should definitaly supplement this diet with a supp that contains guggulsterones.This way you keep your T3 levels high without needing any carbs at all.
In addition you could have a fruit high in fructose preworkout.(low gi) Fructose aids too in the convertion of T4 to T3.

 

[rez]

I already said that this diet is great but I have to notice something:

1)Fruit is usually perfect for preworkout not postworkout.There are some exceptions of course,like pinnaple and watermelon (high gi) which have a higher glucose/fructose ratio.

2)A diet that doesn't aid in the convertion of T4 to T3 hormones is designed to fail.
What am I trying to say?
Well,you should definitaly supplement this diet with a supp that contains guggulsterones.This way you keep your T3 levels high without needing any carbs at all.
In addition you could have a fruit high in fructose preworkout.(low gi) Fructose aids too in the convertion of T4 to T3.

couple of questions....
pinnaple and watermelon..good postworkout?

what are guggulsterones?

thanx

 

[Blackalpha]

1)Yup,good postwokout.That's because they mostly contain glucose and not fructose.Fructose is good preworkout and glucose postworkout.

2)It's extracted (the active constituents-Z and E) from a herb called Commiphora Mukul,otherwise known as Guggul.
Guggulsterones have been shown in studies to reduce cholesterol levels,improve acne conditions,and increase thyroid hormone levels (thus greatly increasing fat loss).

 

[Tha One CrumCake]

Get on that Guggol!! It really is some good stuff, and it's cheap too.

 

[rez]

so its a herb/tablet?? u get from healthfood shops i presume?

 

[Tha One CrumCake]

roughly 2300-3000 calories per day, lol.

That made absolutely no sense.

"Roughly" 2300-3000 calories LoL, THAT's a pretty big jump in calorie consumption.

Seriously, just follow the recommended plan for your body weight.

IF you are doing the modified version (which i suppose you are),
your first three meals should contain no more than 25-30grams of complex carbs, and about 50 grams of protein each, very very low fat.

Your Last three meals should contain no more than 15-20grams of Unsaturated ''Healthy" Fats, 50 grams of protein each, with very very low carbs, you can eat all the "approved" veggies you want though.

If you follow that, you should see your fat melting off quite effectively.

Peace.

 

[rez]

Hey crum...
just making sure im doing the right thing here
im training this arvo (afternoon : )) and so far ive had my 3 pro/fat
meals. my next meal will be my carb/pro (pretraining) and same with the
next two..post training. It just seems weird..but is this correct?

Also, how would i work out grams of pro/carb/fat for my bodyweight?
Thanx,

 

[Tha One CrumCake]

Hey sweet hat,

You weigh about 120lbs..

Carb/pro meals - 15-25 carbs/ 30-40protein
Fat/Pro meals - 10-15fat / 30-40protein

Post workout you can up the carb intake to 30-40, but that's only if you've just had a crazy intense weight lifting session.

Good day mate.

 

[Tha One CrumCake]

Tha diet I layed out in my original plan was an EXAMPLE day.

The ratios I layed out in the first post, should also be followed, however, if you feel you can lose fat on a high calorie intake then go ahead.

But remember you were tha one that was saying if you could avoid cardio and just lower your calorie intake.

It's all really not a big deal.

Just shoot for those numbers, if you come close, then good.

As long as you are avoiding your normal binge eating problems, then you've come along way.

Peace.

 

[rez]

i weigh 107pounds

 

[rez]

but u didnt answer my first qu..the order of the meals is ok?

 

[Tha One CrumCake]

but u didnt answer my first qu..the order of the meals is ok?

For workout days , the order of the meals are fine,

But on Non-workout days, try to have all your carb/pro meals first, then your fat/pro meals.

 

[Tha One CrumCake]

ohhh, i think i get it. so the original plan assumes that you burn a lot of calories from cardio, but i said i didnt like cardio so the last diet you showed me assumed that I wasnt losing any calories from cardio, so i wasnt given as much to eat.

Alright, well I want to lose 2% every 3 weeks. Thats my goal of movement. i figure the slower i take it the better chance of success I have.
I'll do what it takes to achieve around this much fat loss.

Although I dont like to do cardio, I am going to do it anyway, as I feel down on myself and a lazy bum if I dont do it. I might lower the standard for how much I make myself do. maybe 3 days a week instead of 6, and not run myself balls to the walls the entire time. I have a feeling that sometimes I push myself too hard and thats why I dont stick to things as well.

I plan on doing cardio at least 3 days a week then. I get some in automatically from playing basketball, but Im not going to count that, since the purpose is to work hard to have fun and not just to lose fat.

The biggest thing is that my eating is in control. The next thing is to make progress at a rate thats fast enough to see it, but not so fast that it makes me too miserable and tired. The biggest thing is just that I have enough energy to get through the day and that Im not hungry all the time.

I had think I'm going to go back to the zone diet that I had mentioned to you earlier, and stick with it, and use different types of motivation to stick to it, such as pasting posters and crap in my kitchen. That would keep me on guard at all times. The important thing is not to let my mind slip for a sec, when deep down inside i want to follow my plan to the penny.

so knowing that, here are my stats: I am 170 lbs. 5'9" 17 years old. i lift 4 days a week for 40 min roughly, play basketball 4 days a week for maybe half an hour with friends, heart rate is probably around 75% during most of this time as I am constantly moving even when others are not (might as well for the workout) I am going to do some swimming cardio in the morning for 3 days a week. I may even consider doing some running as well during 3 other days during that time in the early morning.

Knowing this, how many calories do I need to eat to lose 2% every 3 weeks?
and If I wanted to lose 1% a week would it really be that hard, given my activities and all?
I think I can be a pretty disciplined eater when I am motivated and when I get on a streak. a few months ago when I was 160, I ate roughly 2000 calories a day, doing intense cardio 6 days a week, and lifting 4 days, and I was losing around 1% a week. Going for 3 weeks I went from 13 to 10% BF, but then I got sick and took a time out, and then I screwed up while on time out and have been jinxed since.
I found that I lost fat quick doing it this way, with 2000 cals, while in cross country season, but fact was I was trying pretty harder (maybe harder than I needed to?) and I felt dead tired and hungry all the time. Perhaps maybe the reason why i was only losing 1% a week was because I ransacked my metabolism?

So any inputs about what kind of caloric aproach should take and how fast it would end up working?

Listen Bro, I used to have tha same problem as you. I would put WAY too much fucking time and energy in actually putting together a plan, when instead i should have been putting that time and energy in actually DOING the fucking plan.

You are going way over board on everything, it's good to see your motivation though. You definitely have it in you to reach your goals, tha drive is there, the knowledge is there, so now basically tell yourself to do it.

Finish it, a few weeks and your done. Boom.

As far as calories go, STOP FOCUSING ON CALORIES.

Instead focus on getting in at least 1.25-1.5 Grams of protein per lb of Bodyweight, while simultanously eating Low/Mod (Healthy) Fats, and Low/Mod (Complex) Carbs.

Eat your 5-7 meals a day, small meals every few hours. And boom, your done. Don't worry about every single little detail, the more you focus on that shit, the more time you will waste, and the less results you will get.

STOP WORRYING.

Just go through the day, eating your meals in the right portions.
If you don't want to do the plan I gave you that's fine, and you want to do a Zone type program, go ahead, you're 17 years old, any plan will work for you if you Stick to it.

But make sure you take in more Protein than the Zone diet recommends.

Just do a straight up Body for Life program, it's simple and effective. Don't bullshit, just do it.

Cardio, 3 days a week is fine, if you do 5 days a week great, if you do 2 days a week, don't sweat it.

Just shoot for 3 days a week. You'll get there.
You play B-ball throughout the week so that will make up for it.

Hit your weights. And your all set.

Now stop complicating everything and start taking some action.

Peace.

 

[Mr Scrum]

I have been on this diet for about a week. I do eat a little more carbs then outlined and it seems like im ALWAYS hungry. Anyways, what is the consensus of eating fast food. Just the burgers w/ maybe one of the buns.

 

[depressive SP juicer]

ok this sounds like a good diet to try out. im thinking of going on it for 10wks. starting AS (test and tren) and ECA for the last 8 weeks and T3 on week 4. im around 215-220lbs so i have to eat 2500 for fatloss (correct?) workout are on a two day on, one day off rotation. 30min cardio every day except for leg day and the day after. the meals that i have planned out so far are as follows:

1. 6 egg whites, 2 whole eggs, 2 tablespoons natural peanut butter, 1/2 cup cilantro w/ onions
2. 8oz chicken breast
3. 8oz steak, 6oz water packed tuna, spinach w/ jalapenos
4. 40g whey, 1 tablespoon Flax
5. 8oz salmon
6. 60g whey
7. 8 egg whites, 1/2cup lettecue w/mustard, 2 tablespoons natural peanut butter

total
cals/fat/carb/pro
2500/92/27/289

i did not count the cals from the veggies. also, i'll be consuming 8oz OJ and 1tablespoon ran uncook honey post workout (meal 6) so i didnt count the cals on those either.

questions:
should i count the cals from the veggies and the postworkout meal?

is 27 carbs too much carbs? i can always cut off the eggs (meal7) and add steak and cut off the nat pb, although i really do not want to cut off the pb

 

[missyd143]

hey i was wondering if i can only get in 4 meals a day. cause its so expensive and time consumming to prepare 5 meals..is it ok to eat every 3-4 hours instead of 2? can i also have 1 grams of protein per pound bodyweight

 

[acer290]

To whomever asked the burger question: This is not a keto diet, you can't eat burgers. There is a big difference between burgers and steaks.

To missy: What the hell is your deal? No you can't eat 1 gram of protein per pound of bodyweight. If you do that then it screws everything up. I mean sure you can do that if you wnat, but then you have to change your fat and carb ratios accordingly. Especially on this diet, with so little carbs, a lot of your protein will go to energy so you need more of it.

 

[Tha One CrumCake]

Missy you only weigh 100lbs, Try to eat AT LEAST 150 grams of carbs, come on toots I know you can do it.

Depressive, Your diet looks on point. Don't worry about counting the post workout Carbs. Remember as long as you stay ACTIVE, EVERYTHING will be used for preserving the Muscle.

Good luck.

 

[rez]

update....

ok, went to gym this morning..took 2 bf% tests...the one where u stand on a scale and it measures ure bf - from height, gender, age, weight...that was 18%..which I think is inaccurate.
i took the calipers also and that was 21%..which means that ive lost 1% bf...
is that an incredibly small amount, 1% decrease in a month or so? whats a realistic goal?

Anyhow...decrease is better than increase...so i feel a little better about this whole cutting business today

 

[fhg43]

Re: update....

ok, went to gym this morning..took 2 bf% tests...the one where u stand on a scale and it measures ure bf - from height, gender, age, weight...that was 18%..which I think is inaccurate.
i took the calipers also and that was 21%..which means that ive lost 1% bf...
is that an incredibly small amount, 1% decrease in a month or so? whats a realistic goal?

Anyhow...decrease is better than increase...so i feel a little better about this whole cutting business today

don't sweat it bro. Look in the mirror...do you look skinnier? Can you see your abs? Can you see veins in your appendages (not your dick either)?

I weighed in a few weeks ago and I weighed more, but then I took the BF% tests and BAM I'd gained 9lbs of muscle and lost 6lbs of fat. Some of those tests are inaccurate if you don't do them consistently. I thought I looked more cut and I was correct. So don't despair.

FHG

 

[Tha One CrumCake]

Re: Re: update....

don't sweat it bro. Look in the mirror...do you look skinnier? Can you see your abs? Can you see veins in your appendages (not your dick either)?

FHG

ROFLMFAO!!!!!!!!!!!!!!!!!!!

She is a GIRL dude. Don't worry i've made the same mistake Many times.

At least we didn't make that mistake in the Sack. LoL.

Rez, Listen you'll lose the Fat, just do the modified version to the T. and Do your cardio. Something MUST be missing , or you must not be doing something right. In a week or so you should be NOTICIABLY leaner if you are following it to the T.

Mirror is ALWAYS the truth. Just dont' use the mirrors in the Gym, after Everywork out it looks like I've gained 15lbs of muscle when I use the mirrors at the gym......I love em.

 

[rez]

well i dont know crum!!! its puzzelled every trainer ive had..and ive had a few. i train my heart out and eat clean. now im training harder and eating even cleaner..follong ure mod diet..so lets see in the next few weeks..i dont know..my body wont budge!

tomorrow will be the start of the 1st of 5 days which i wont be able to stick to the diet exact and wont be going to the gym...so when i get back, ill start again.

since im not NOTICEABLY LEANER should i go on ure oringinal diet when i get back. i wna look good for new years eve!

 

[acer290]

Well I have been on this diet for a week and i am not noticably thinner. But, that is only becuase i was doing keto before this so it is to be expected.

 

[rez]

well before this diet..i was getting in less than 25g carbs per day - including green veg! no food before w/out, and much higher fat. so...mayby ive just stuffed my body up way to many times, damage is irraversable

haha i dont know..

 

[acer290]

One other thing to consider: I take a fiber supplement throughout the day and it makes me very full throughout the day becuase it slows my digestion. So if your going to take one, which is recommended, then do it in bulk in the morning and then at night.

 

[enrage]

 

[fhg43]

Re: Re: Re: update....

ROFLMFAO!!!!!!!!!!!!!!!!!!!

She is a GIRL dude. Don't worry i've made the same mistake Many times.

At least we didn't make that mistake in the Sack. LoL.

Rez, Listen you'll lose the Fat, just do the modified version to the T. and Do your cardio. Something MUST be missing , or you must not be doing something right. In a week or so you should be NOTICIABLY leaner if you are following it to the T.

Mirror is ALWAYS the truth. Just dont' use the mirrors in the Gym, after Everywork out it looks like I've gained 15lbs of muscle when I use the mirrors at the gym......I love em.

Jesus..I am a dumbass. I could've at least read a few more posts instead of just dropping in.

FHG

 

[fhg43]

well before this diet..i was getting in less than 25g carbs per day - including green veg! no food before w/out, and much higher fat. so...mayby ive just stuffed my body up way to many times, damage is irraversable

haha i dont know..

rez-
My fiancee has the same problem. Well actually it just developed. She is a vegetarian and generally eats clean and is attentive to her diet. She also runs marathons. During her first 2 marathons she was 120. She took a few months off and started training again. Well she'd gained 25lbs and couldn't shed any of it. Zero.

She had started taking Zoloft (about the same time she took a break from running and she went back on the pill too) and we think that fucked her metabolism. A lot of people report SSRI or MAOI meds cause them to gain weight, but the drug companies don't list it as a side effect. She's been off both meds for a few months and she is finally losing weight. She was running 35 miles/wk at one point and wasn't loosing shit.

So are you taking any drugs at all? This could be an issue.

FHG

 

[acer290]

She might have just been doing too much cardio. Although I don't doubt that those drugs did have something to do with it.

 

[fhg43]

She might have just been doing too much cardio. Although I don't doubt that those drugs did have something to do with it.

All I'm gonna say is too much cardio would make her lean.

My guess is that her metabolism (rez's) is could be messed up from continual dieting. I have no clue, but I have seen this with others. And I don't mean good dieting-I mean stupid super duper calorie restrictive diets, all cabbage diets, etc...Fad diets basically. Again rez, my apologies in advance, but this is just a theory.

It is perfectly conceiveable that rez has had a nice clean diet and hasn't done a single radical diet ever and her body just doesn't respond like we think it should.

My fiancee got screwed by fuckin script drugs. Hopefully her doc will give her some T3 (I keep telling her that's what she needs) to jump start the ole metabolism. This just means I get T3 also.

hehehehehe

Too much cardio...come on acer u know better than that.

FHG

 

[acer290]

I know, I couldn't help myself. Sorry.

But, at the same time, if all that cardio actually did make her leaner, it wouldn't be a good lean, it would be a "hey look at me everyone, i've got no muscle, and i lost weight, but of course I have the same fat percentage as before, hey who wants to go have some rice cakes on me!" kind of lean. Like that guy who did the Subway diet thing. Was his name Jared?

Although, you do have a point. Hey we should start a whole thread just to rant on that guy Jared.

Oh, update on this diet. I think I'm gonna start drinking more protein shakes. I can barely fit all this chicken/ steak/ eggs/ everything else into my stomach and I eat from 8 am till 12 pm at night, non stop.

 

[Tha One CrumCake]

Although, you do have a point. Hey we should start a whole thread just to rant on that guy Jared.

I agree. That Fool. I mean shit though, I can't reallly be upset, since he did lose 300lbs or someshit, You got to give him his props for that.

But man, he was like 420 fucking lbs, That means, at LEAST, at the VERY LEAST , say he was at 50 FUCKING PERCENT BODYFAT!, tHAT would mean he had approximately 210lbs of Solid Muscle on him.

Just think, if he had gone on a bodybuilding type program, he would have Turned out to be ONE RIPPED MO FUCKA, HUGE AND CUT. But nope, tha monkey chose to eat 6" veggies sandwhiches twice a day. LoL.

 

[My End Over Mad her]

i know that you should be only eating veggies for food
but can I eat peanut butter as a fat source with
my protein? its just that it would kill my sugar cravings
and help out at the same time, or does it contain too much sugary carbs? i know its a staplr in some cutting diets can it be in yours too? Iv'e read all the replies on this thread and maybe I missed this question and answer so bare with me.

 

[Tha One CrumCake]

i know that you should be only eating veggies for food
but can I eat peanut butter as a fat source with
my protein? its just that it would kill my sugar cravings
and help out at the same time, or does it contain too much sugary carbs? i know its a staplr in some cutting diets can it be in yours too? Iv'e read all the replies on this thread and maybe I missed this question and answer so bare with me.

I would avoid p.b. Just Fuck it. Cold turkey that mother.
It's a combo of Fat and Carbs, therefore it's not on this diet.

Sure it's a Healthy food if you get "Natural P.b." but, if you are on this program, then NO p.b.

Tha only time you can have it is maybe 1/4 of a teaspoon just to let it soak up in your tongue.

 

[acer290]

Fuck that, I eat like 4 tablespoons a day while on this diet. I am a natural peanut butter addict. Plus, some of the carbs are fibrous and there aren't many in the first palce.

But, you do have a good point about not eating them.

 

[Tha One CrumCake]

Fuck that, I eat like 4 tablespoons a day while on this diet. I am a natural peanut butter addict. Plus, some of the carbs are fibrous and there aren't many in the first palce.

But, you do have a good point about not eating them.

Acer you are a Fool, you are a peanut butter eating FooooL.

LoL. Just messin, That's cool, Just Don't eat All 4 tablespoons at once. If you are going to do it, then space them out.

Keep up tha good work.

Peace.

 

[acer290]

Well yes I am a fool. I just can't control myself.

Its's the same with almonds. My grandma keeps sending me these damn home dry roasted almonds and sure their good for me, but not when I eat a whole bag of them in one sitting. I just can't stop.

Oh, and have I told you about fiber? I'm addicted to orange flavored Metamucil. I eat it like candy.

So, anyway, a little update on this diet. I was was eating the full amount of 2 * bodyweight in protein, etc. but wasn't losing any fat. So I took off about 300 cals. from the diet and now I'm doing just great.

Oh, and if anybody is trying beyond failure training- I'm in my second week and I love it- i'll post results after the sixth week.

And crumcake...um...ah...eh...your mother! Yeah, so there. Go cry in the corner. Just remember to take some stak and flax with ya.

 

[Tha One CrumCake]

Oh, and if anybody is trying beyond failure training- I'm in my second week and I love it- i'll post results after the sixth week.

I would ALWAYS train like this. Then On several message boards, magazines, etc. all these popsicle eating bastards fucked with my Brain and I started to listen to their "Training to failure everytime is the Worst thing you can do" "Make sure you don't train to failure all the time, once a week is good enough" "Bla bla bla training to failure is bad bla bla bla".

SHUT THE FUCK UP.

I stopped making all Gains tha very day I stopped training not just to failure, but beyond failure.

Training BEYOND failure is the greatest thing. Destroying the Muscle thus FORCING it to grow back bigger, badder and stronger. Just make sure you are taking in your 1.5-2grms of Protein.

 

[acer290]

And the pumps! Oooo Betsy Lou, let me tell you, even with out all the carbs I get better pumps from this than ever before. "Isolation of different parts of the muscle" - fuck that, this gets the whole thing in one shibang.

My only problem so far is that when using the machines, my partner has a hard time spotting me becuase I can barely move the weight at the end.

For all those naysayers of this routine, I say give it a go at least for a couple of weeks.

Update on the diet: Definitely had a carb up this evening along with a fatenning up for X-mas dinner with the friends and family.

Will be back on track tomorrow. This should give my thyroid a good boost.

 

[rez]

hey..im back!

heya guys..im back from my holiday...
just wanted to tell you how I went without gym and protein shakes.. : ))

well..
first day was hard!! my metabolisnm was still fast because ide excersied the day before..so eating only 3 meals killed me! but thats all we had time for, as we were travelling and i was NOT prtepared to have mcdonalds, just because i was hungry...i know it was bad...but all other meals had high pro and good fats..eg fish and salads etc

second day decided to buy almonds and walnuts to snack on so not to let myself get too hungry between meals...worked pretty well.

by the 3rd day, my metabolism had slowed down, as i wasnt rea;lly doing that much excerise so i could cope with not having so many meals per day. I also decided to go 'keto' because i can have very few carbs anyway - i have a reaction to most grains. so my meals were mainly pro and fats. eg

breakfast- 1/2 grapefruit, 2 poached eggs

mid morning - almonds

lunch - chicken/fish and salad

afternoon - nuts

dinner - fish and salad


anyway...by the end it was fine..and i could go the day with hardly any carbs - 3hrs in between meals with no problems.

i just think my body works best with fats and pro. I know when i followed crums diet - i was always hungry after the pro/carb meals and full after the pro/fat meals.

i have lost a bit of weight : ( down to 47kg... i look lean, but i still have my curves!

anyway..now that im back..have trained twice and training hard..no intense cardio focusing on weights.

have kept my meals to 1 pro/carb meal after training. the rest are pro and fats. Maybe too much fat in my diet...but i reckon my body works well with it...

how is every1 else going....

 

[Tha One CrumCake]

Re: hey..im back!

i have lost a bit of weight : ( down to 47kg... i look lean, but i still have my curves!

Rez,,, good job. Now post pics of your naked Ass.

Thank you Mate. You're a right looker.

 

[JATS]

First of all this is easily the longest post ever! I sat down at work and read ever-single line on all 9 pages to insure I would not ask a jackass question.

All I want to know, is there any repercussions to sustaining a diet of this caliber for more then the allotted 8-week period. I would like to be able to make a diet into a way of life more then an 8-week binge.

PS - Impressive posts CrumCake

 

[Tha One CrumCake]

Jats REMEMBER, the original version is only for people who are already in good shape, who want to get Shredded. I'm not saying it won't work for the out-of-shape but It's main purpose is to get you that ripped look, therefore 8 weeks, should be it, 10 if you're at 13-15%. But try to finish it all up in 8 weeks. Or try the modified version for the first 8 weeks, then the original plan for the next 8, that should rip you up pretty damn nicely.

The MODIFIED plan would BE TOTALLY PERFECT as a lifestyle nutritional plan. Even though it can still be used to achieve that ripped look as well, it'll just take longer that's all.

Basically do not mix fat and carbs ever and you are set for Life.
Walkin around bein Healthy, Fit and Strong.

Good luck

 

[JATS]

Oh, fear not, i already am in good shape but i need to shred a bit before rugby season (235 isn't good for a 6'1 open side flanker)

 

[kara]

How much light mayo do I use in meal 3 of the modified plan?
Why do you allow fat and carbs in this meal?
How much fat can someone lose on this plan in 8 weeks?

 

[Tha One CrumCake]

How much light mayo do I use in meal 3 of the modified plan?
Why do you allow fat and carbs in this meal?
How much fat can someone lose on this plan in 8 weeks?

Fat and carbs aren't being combined. Light mayo has maybe 3 grams of fat, and only 2 grams of carbs, if that. This is not considered mixing fat and carbs.

You can lose 1-2 of FAT a week, if your on perfect point.

 

[rolfaldag]

hmmmm....

well, after reading all of this, i have come to beleive that you huys know your shit, but that some shit doesn't work for everyone some have yet to figure out...

Note, the brain can only use carbohydrates, no fats or proteins, for operandi.

Also, I'm 19, I'm a soon to be pro cyclist and with my dieting I have come to this conclusion(be of note- in the winter, i lift 3-4 times per week for 2hrs. and manage to get in another 20+ hr. on the bike). If you're serious about your success, you need to be weighing your food before you eat it and keep damn good records of everything you eat, and your weight fluctuations. Soon you'll be able to map out how your body reacts to what and get down to like 5% bf.

also, damn good quote "Let tha Chubbsters Roam tha Earth, Fatten themselves up nicely, Once the inevitable Caos strikes tha Lands, We shall Harpoon them and Survive off of their meat and oils, use their skin for warmth, and their own teeth as tools to carve the meat."

Ciao,

Rolf

 

[missyd143]

hey well i just want to kno about fats...i used to eat fats and protein and still didnt get abs..now im tryin to eat moderate carbs like oatmeal and high protein with nop carbs in the last 3 meals...iif i eat carbs can i still have simple sugars post workout? and i use flax in my last meal is that ok ? i add in 45 min of cardio with fat burner 4 times a week and HIIT on the opposite days..

 

[Tha One CrumCake]

Yes Missy, you nonsensical funny idiotic cute cupcake, that is fine.

Good luck toots.

 

[Wildhunter99]

Crum cake.. I'm finishing my 2nd cycle next week.. My stats are
5'8, 218, 13-14% bf.. I was considering doing the Modified diet of yours.. It looks decent

I'm just wondering.. I was going to run this for 8 weeks (next week) like you suggest, but I'm starting my 3rd cycle which will be a cutting cycle (if u need to know it.. I'll post it) and I'm just wondering should I keep following that diet for the 12 weeks of my cycle? That means I'll be running it for 20weeks ( 8 weeks with no drugs.. and 12 weeks with drugs) I don't want to lose any gains off this cycle.. I would love to drop to 9%bf.. but also gain 10+lbs of solid muscle of this cycle.

Will it work out?

Would it benefit me to throw in a shake(22g protien, 2.1fat, 6carbs) with meal 3) Tuna Sandwhich on Whole grain bread with Light Mayo, lettuce, tomato, etcs. and meal 4) Lean Steak/Veggies? My workout is between meal 3-4.

Thanks for your time!

 

[Wildhunter99]

Bump!

 

[Tha One CrumCake]

First of all I would like to say Happy New Year to all you MotherFuggaz. Man It's around 9:30 in tha morning right now, and I am so freakin Hung Over, But guess what - I don't FUCKING DRINK!!!!!! - I am almost positive somebody spiked my Diet Dr. Pepper.

Hey Wild:

I would do it like this:

First 8 weeks: Modified (no drugs)

Second 4 weeks: Bulk (drugs) - I know it sounds weird, but if you Bulk intelligently (2g - Pro, 2g - Carbs, 1g - Unsaturated Fats/ per lb of bodyweightt) while on the meds then 90% of that will be Muscle. It will also prime your body for the next 8 weeks of tha Modified diet.

Third 8 weeks: Modified (drugs)

As for your question regarding adding the Protein shake to your meals #3 and #4 - HELL YEAH! Remember, when you are on steroids - THE more PROTEIN, the Better. So yes bro, Include the shake in those meals if you can.

Keep us updated on your progress.
Good Luck bro,

Peace.

 

[Wildhunter99]

Crum.. thanks for the help.. just one other thing..

for Second 4 weeks: Bulk (drugs).. what should I consume for my 6 meals? I just need an idea.. I have somewhat of an idea, but I'm not sure if it's the best.

Thanks.

 

[Tha One CrumCake]

6-8 Meals. Still I totally suggest you stay on the Modified version, or actually a Modified Modified verison.

Example of a day:

Meal 1: 3 servings Whey/1 cup oatmeal/Cereal Bar
Meal 2: 2 Cans Tuna/Fat Free Mayo/ 4 slices Wheat bread
Meal 3: 2-3 Chicken Breast/ 2 cups Rice

Meal 4: 3 servings Whey/ 2 tablespoons Olive/Flax Oil
Meal 5: Salmon/Veggies cooked in Oil
Meal 6: 10oz Steak/Veggies
Meal 7: 3 servings Whey/ 2 tablespoons Olive/Flax Oil

Basically Eat ALOT, but, still NEVER mix fat and carbs in the same meal. You can switch the type of foods, just make sure they are high in Protein and do not contain both fat and carbs, just one or the other.

Expect to gain a LOT of Fat Free or Very Little Fat Mass.

 

[OKIE]

One,

Great post and lots of karma heading your way! I am 25, 5'9" and weigh about 200lbs with 12% bf. I've been bulking for a while, and I'm about to start my cutting phase. I plan on lifting early in the AM and hit the cardio after work. I like the low-carb diet and completely agree with not mixing carbs and fat. One question I have is how many carbs are we talking about per day? I start each morning with a low carb protein shake and have a post workout mix that contains about 45g of maltodextrin. I'm not really looking to get down to 5% bf or anything, but 8% would be nice. What other advice can you give me? Thanks again for the post...it couldn't have come at a better time.

 

[Tha One CrumCake]

Okie,

I'm assuming you're talking about the Modified Version.

If so, basically for your first 3 meals , each of them should contain anywhere between 25-50 grams of Carbs.

You're post workout meal is awesome. Keep it up.
You'll get down to 8%, no problem, just stay Active.

Peace.



p.s. - Another thing a lot of people need to Realize is that, carb intake, is mainly Logic.

Pre workout: Carbs are cool, as long as you don't over due, it'll give you a nice energy boost, with O fat storage.
Post work out: must eat carbs to replenish.
Before bed or before naps: No carbs, why tha hell do you need energy before you sleep?

 

[gymrat]

how should your total callores loook.

thanks

gymrat

 

[OKIE]

Yes, I was speaking of the modified version...Thanks for the help. I'm getting my bf tested today and I'll post my results as they improve.

 

[OKIE]

Well, the first day of my diet went OK I guess. My bf was 14%, so it was a little higher than I hoped. My intake went as this 2500 calories, 170 carbs, 260 protein. I think my calories should be higher if I don't want to lose muscle mass, but is the rest about where I need to be? Thanks again for the help.

 

[gymrat]

Yes, I was speaking of the modified version...Thanks for the help. I'm getting my bf tested today and I'll post my results as they improve.

what is your current body weight bro?

 

[OKIE]

what is your current body weight bro?

I am 25, 5'9" & weigh 200lbs w/ 14% bf.

 

[rez]

foncused...

i got my bf tested yesterday..
17%...

yes sounds amazing..if uve read this post from the beginning ude know i was 22%...BUT

they took the measurements from different parts of my body than before...ie. thigh,tri and hip. before it was four points...tri, bi, back and hip.
so should i trust this new reading?

i dont look that different to me, but sometimes u dont realise until u see old photos and stuff...

 

[rez]

also wondering..

i want to know about the last meal before bed. How long before you go to sleep should it be?

pre weight training i have coffee and a pro shake w no carbs (carbs in milk from coffee) is this ok..i probably have asked this before..but just checking...

 

[Tha One CrumCake]

Just keep lookin in the Mirror Until you are Satisfied.
Fuck bodyfat Percentages.

Don't sweat milk in the coffee, that's ridiculous, I mean how much milk do you put in there? 1 tablespoon, 2 - 3? Big deal, 8 ounces has 11 grams of Carbs, 3 tablespoons isn't shit.

It doesn't really matter what time you sleep after the last meals, As long as your meals are timed every 2 - 3 hours or so, you're fine. If you want you can go to sleep immediatly after it, or you can wait an hour or so, it's up to you and whatever situation or circumstances happen to come about at that particular moment.

Good job tho Rez, You seem super dedicated. =)

 

[OKIE]

One,

I am having trouble getting enough calories while eating so healthy. I eat often, but the things I am eating don't have much caloric content. What can I do to get more calories? How many calories should I get minimally per day if I weigh 200lbs? I'm afraid I'm going to lose my muscle mass if I don't get enough. Thanks for the help.

 

[Tha One CrumCake]

Okie, as long as each of your meals contain roughly between 55-65 grams of Protein.

Fat content each meal (for the last 3) should be around 20-25 grams, Carb content for each meal (first 3) should be around 35-45grams.

You won't sacrifice muscle.

You don't really need to Focus on calorie content as much as you do ACTUAL meals and grams of protein.

 

[rez]

hey crum

ive been discussing my issue w the girls on the womens board and they think i have too much fat in my diet? what u think..it goes something like this...

pretraining: coffee + proshake

post training; proshake w aranmanth (carbs 24g) + glutamine

or 6 egg whites w sweet potato

m1; tuna/chicken salad w flax or avocado

m2; almonds/walnuts

m3; grilled fish, green vegies and/or green salad

m4; 1 egg+tuna+flax

i know m2 seems weird, but until i go back to work..my days are more rushed..dont have time to sit and eat a meal every 3 hours..
anyway..as always your opinion is appreciated

 

[Wildhunter99]

Crum..

for meal
4) Lean Steak/Veggies and 5) or the modified one- Salmon or Tuna w/ Full Fat Safflower Mayo with Mixed Veggies.

Can you eat that with 2 slices of bread without having to many carbs?

 

[Tha One CrumCake]

Rez - You're program looks pretty much on Point, just don't Eat too many Nuts - No pun intended - Actually there was.

Wild - Remember Broski - Tha whole point of this is too NEVER mix carbs and Fat - if you add 2 slices of Bread that is exactly what you'd be doing. If you want to take out the full fat mayo and exchange it for fat free - then go ahead, but still I wouldn't add it.

Peace.

 

[Wildhunter99]

Crum.. I was reading somewhere about intake of carbs before/after a workout.... I'm just wondering, for the modified diet.. what's the amount of carbs before and after a workout you are consuming?

If you dont have enough carbs before your workout.. you're body will run out.. and not enough energy will be available... That's why i'm just wondering about how much are we consuming with the modified one?

 

[redlegend]

Does this diet work for females?

I assume that this diet is for a male. Is this compatible for a female? Would certain things need to be substituted for different things?

 

[acer290]

Whether you run out of energy with no carbs before you lift depends on the person. I personally have more energy when doing low carbs. When I eat carbs before I lift I actually feel that I perform poorly.

Although, I do feel that carbs definitely are needed post workout.

 

[gymrat]

Ok this thread is getting really long. So, can someone tell me what the difference is between the modified and the orginal? I assume it has something to do with the carb intake. Secondly, when should the modified diet be used?

thanks

Gymrat

 

[beardog]

crumb,
i have been following your original diet for 1 week now, i have already went down from 215 to 210. i am guessing my bf is around 10% because i can see my abs. the question is , i want to get down to about 7% or 6% if i do this roughly how much more weight will i lose?

 

[missyd143]

hey crumb...i am hearing that nuts and fat shouldnot be eaten more than 30 grams a day if you wanna see abs..? since im not eating carbs is it ok to eat fat to make up for tthe lost calories? IS CARDIO LIKE WALKING FOR 45 MIN 4 TIMES A WEEK HELPFUL FOR ABS? lol or running is better.

 

[rez]

missy..

i am doing 20mins cardio after training and walking and/or hiit training on non weight training days..i can see my abs..no 6 pack, but not that bad

redlegend..
i am a female following the modified version...i think its great...its logical and easy to follow.\i havent had a cheat day in about a month.dont really feel like it..o i did have alchol on new years...but...it was new years...

 

[acer290]

Missy did you read this whole thread? All of those questions were answered in the first post plus throughout the thread.

Keep active. Walk, run, do whatever. Obviously running would be better than walking.

And yes you can eeat fat, you need to eat fat. Not only to make up for the calories, but to give you energy and to burn fat.


And you can eat nuts, just don't go crazy eating them becuase yes they do have a small amount of carbs and eating carbs and fat at the same times is the kiss of death.

 

[Tha One CrumCake]

crumb,
i have been following your original diet for 1 week now, i have already went down from 215 to 210. i am guessing my bf is around 10% because i can see my abs. the question is , i want to get down to about 7% or 6% if i do this roughly how much more weight will i lose?

Lose about 10 more lbs of Fat and you should be Shredded to tha Bone.

Awesome job bro. Keep up tha good work.

 

[Gambler]

Do you put your fax oil in the blender with the whey or take it by itself?

 

[Wildhunter99]

Crum.. about meal 3 on the modified diet..

I have a problem with it.. I workout later in the day so I was wondering if I should just have 2 scoops of whey (40g) to subsitute for the meal.. and 1-2 hours after that have the meal right before my workout? Or vice versa?

I'm just trying to fit that shake in their due to classes.
Would a protien bar be better? 35g pro, 5g fat, 12carbs? All natural..

Thanks

 

[gymrat]

Ok this thread is getting really long. So, can someone tell me what the difference is between the modified and the orginal? I assume it has something to do with the carb intake. Secondly, when should the modified diet be used?]

????

Gymrat

 

[gymrat]

bump

 

[Tha One CrumCake]

bump

LoL. Gymrat, sorry for tha delayed response.

Original = Veggies/Unsaturated Fats/HIGH protein, for everymeal with 1 or 2 light carb ups with complex carbs a week.
Post workout meal containing roughly 50grams or so of carbs is allowed, but only if you had a super hard workout.

Modified = First 3 meals Complex Carbs/High Protein/Veggies
Last 3 meals Unsaturated Fats/High Protein/Veggies

Simple.

 

[gymrat]

Ok, thanks bro.

i'm on my second day of the diet. I'll let you know how it goes.

thanks for your help. Karma for you.

 

[gymrat]

How's this look...

7 servings of whey (22g of protein per serving)

3 whole extra large eggs

.3 cup of cheddar cheese

.5 cup cottage cheese

2.5 oz of boneless chicken breast

2 cups of broccoli

6.5 oz tuna

1 tbs of mayo

4 oz steak

1 tbs flaxseed oil

.5 cup of oatmeal.

 

[Tha One CrumCake]

How's this look...

7 servings of whey (22g of protein per serving)

3 whole extra large eggs

.3 cup of cheddar cheese

.5 cup cottage cheese

2.5 oz of boneless chicken breast

2 cups of broccoli

6.5 oz tuna

1 tbs of mayo

4 oz steak

1 tbs flaxseed oil

.5 cup of oatmeal.

Right on tha Money. Good Job. Rougly 300grams of Protein in there. Now split that up in 6-8 meals.

Nice.