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The Ultimate Diet to Get Ripped while Maintaing Muscle.

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Day 12 Update

I started the diet almost two weeks ago and im getting some good progress.

I haven't taken any bodyfat tests but I can tell my results are good just by lookin in the mirror. I try not to look at myself in the mirror alot so that I can actually notice change when it happens and so far I've been changing really fast.

Im doing a diet similar to the modified version (if you dont know what that is read this whole thread its somewhere in here). My body weight hasn't been droping at all i'm pretty sure that this is becuase im losing fat and gaining some muscle. I dont expect my results to be this good for long. I just started working out again after 2 years so my body is reacting good right now to the stress from the excersize and the good diet but im sure that my body will begin to adapt itself and then my gains and progress will slow down. However, that hasn't happened yet and this is the way im working:

EXCERSIZE:
Monday:..... Back and Tris & (ABS)
Tues:...........Off
Wed:...........Hams, Quads, Calves
Thurs:..........Off
Fri:...............Chest, Bis & (ABS)
Sat:..............Delts, Traps & (ABS)
Sun:.............Off

I'm not hitting the weights at full intensity yet because i was out of the gym so long but after 2 more weeks ill be going at 100%. I like this setup because it gives my muscles enough time to recover before I blast them again. I know alot of people like to pair back with bis and chest with tris and i use to do that to but i think ill get better results from this setup becuase ill be able to pound my fresh biceps after a chest workout and same goes for the tris. Sometimes after a chest workout your tris are already shot and same goes for bis after a back workout. This way im starting with fresh tris and bis so i can get more bang for my effort. On top of that I get the added benefit of working out my bis and tris twice a week one intense session and another session where they are just helping out with the other compound excersizes.

DIET:
MEAL 1: 1/2 Cup Oatmeal + Scoop of Whey
MEAL 2: 8 Ounce Chicken Breast + 2 Cups Veggies + [1/2 cup rice (when i workout)]
MEAL 3: 8 Ounce Lean Steak + 2 Cups Veggies
MEAL 4: 8 Ounce Salmon or Catfish + 2 Cups Veggies

PRE WORKOUT SNACK - A FRUIT, USUALLY BANANA
POST WORKOUT SHAKE - 20-30g HI GI CARBS - USUALY CRANBERY JUICE WITH 2 SCOOPS WHEY

MEAL 5: 2 SCOOPS WHEY + 2 TBLSP FLAX SEED OIL

Note: Pre and Post workout stuff is only on the days i workout; same goes for 1/2 cup rice.

CARDIO:
4-5 times a week (45 Minute Sessions) Stationary Bike
I will start joggin this week, once or twice a week instead of the bike.

I haven't cheated yet and im not planning too... I use salad dressing sometimes but only on the later meals because they do have some carbs. Im drinking lots of water. Take my vitamins daily, try to get at least 8 hours of sleep every night.

My Goals:
Gain lean mass without adding any fat. I hate extreme bulking and extreme cutting because i suck at it. I did the ABCDE diet and all that and i did manage to get my weight up to 190lbs but i was fat too, I was strong, but fat. I really do not want to be like that. I want to be lean and cut. So from now on no more extreme bulking instead ill do a slow but gradual mas building routing that will keep me lean throughout the year.

When i started I was at 153lbs and i estimate over 20% BF. I'm 21 years old @ 5'6". This friday ill post my stats and if anyone else has any questions about my program or any suggestions im all ears.....

:D
 
Crum, could one actually gain strength on this diet? One more thing, do carrots, cauliflowers, broccoli etc, contain too much carbs for this diet? Thanks bro.
 
Personal experience and research done by others. Plus, much of strength gains is neurological. So basically if you develop a diet that will limit LBM loss and you incorporate enough intensity to force nueral adaptations then you will increase strength levels while on a diet.

I have done this on an isocaloric diet and the diet from this thread. I liked doing it on this low carb diet better because I burned more fat. On the isocaloric in order to gain strength I had to make sure not to cut calories too low. Plus, I gained strnegth with these two diets while using two different training programs.

The first program was Beyond Failure Training and the second was Hypertrophy Specific Training.

Now maybe you were refering to my claim that you can't build muscle while dieting. Well yes that is slightly untrue. You can burn fat and build muscle at the same time, but it will be a very slow process. And you diet and training will have to be perfectomundo.
 
crum - could you check out the post titled "opionions and questions, please". i accidently hit start new thread. it's in reference to the original diet.
 
Week 9 updaye

starting weight 186

Todays weight 166

after hitting a plateau, i've started droping the weight again. Strength is still good. Seperation is getting much better.
 
gymrat123 said:
Week 9 updaye

starting weight 186

Todays weight 166

after hitting a plateau, i've started droping the weight again. Strength is still good. Seperation is getting much better.
Click to expand...

gymrat hows your strenght/size maintaining on this diet compared toa 50/30/20 pro/carb/fat diet. the reason i ask is ive been doing a 50/30/20 for like 10 weeks now and have got good results, but the last 2 weeks or so i have not made much progress "mirror wise". my weight has dropped 3 lbs, though i cant get the bottom abs to pop out, and still have the flab roll sort of when i sit down you know haha. the reason i havent changed yet is on 50/30/20 i lost strength the first 2-3 weeks but since then i have been gaining,and just got back to the strength i started cutting at. so to my questions, haha.
 
ahthong said:
Crum, could one actually gain strength on this diet? One more thing, do carrots, cauliflowers, broccoli etc, contain too much carbs for this diet? Thanks bro.
Click to expand...

Lifting HEAVY is the key, Don't think just because you're not eating carbs you should lift lighter, A lot of people get into the "I'm a Pussy" mentality once they start to diet. It's all mental.
So, no, you shouldn't lose strenght, and Yes, if you WANT to gain strength , you can. Simple as that.

All those veggies are fine, just don't go nuts with the carrots, a few slices of carrots are okay in a salad or whatever, but don't go nuts on em.
 
dstylz said:
Day 12 Update

I started the diet almost two weeks ago and im getting some good progress.

I haven't taken any bodyfat tests but I can tell my results are good just by lookin in the mirror. I try not to look at myself in the mirror alot so that I can actually notice change when it happens and so far I've been changing really fast.

Im doing a diet similar to the modified version (if you dont know what that is read this whole thread its somewhere in here). My body weight hasn't been droping at all i'm pretty sure that this is becuase im losing fat and gaining some muscle. I dont expect my results to be this good for long. I just started working out again after 2 years so my body is reacting good right now to the stress from the excersize and the good diet but im sure that my body will begin to adapt itself and then my gains and progress will slow down. However, that hasn't happened yet and this is the way im working:

EXCERSIZE:
Monday:..... Back and Tris & (ABS)
Tues:...........Off
Wed:...........Hams, Quads, Calves
Thurs:..........Off
Fri:...............Chest, Bis & (ABS)
Sat:..............Delts, Traps & (ABS)
Sun:.............Off

I'm not hitting the weights at full intensity yet because i was out of the gym so long but after 2 more weeks ill be going at 100%. I like this setup because it gives my muscles enough time to recover before I blast them again. I know alot of people like to pair back with bis and chest with tris and i use to do that to but i think ill get better results from this setup becuase ill be able to pound my fresh biceps after a chest workout and same goes for the tris. Sometimes after a chest workout your tris are already shot and same goes for bis after a back workout. This way im starting with fresh tris and bis so i can get more bang for my effort. On top of that I get the added benefit of working out my bis and tris twice a week one intense session and another session where they are just helping out with the other compound excersizes.

DIET:
MEAL 1: 1/2 Cup Oatmeal + Scoop of Whey
MEAL 2: 8 Ounce Chicken Breast + 2 Cups Veggies + [1/2 cup rice (when i workout)]
MEAL 3: 8 Ounce Lean Steak + 2 Cups Veggies
MEAL 4: 8 Ounce Salmon or Catfish + 2 Cups Veggies

PRE WORKOUT SNACK - A FRUIT, USUALLY BANANA
POST WORKOUT SHAKE - 20-30g HI GI CARBS - USUALY CRANBERY JUICE WITH 2 SCOOPS WHEY

MEAL 5: 2 SCOOPS WHEY + 2 TBLSP FLAX SEED OIL

Note: Pre and Post workout stuff is only on the days i workout; same goes for 1/2 cup rice.

CARDIO:
4-5 times a week (45 Minute Sessions) Stationary Bike
I will start joggin this week, once or twice a week instead of the bike.

I haven't cheated yet and im not planning too... I use salad dressing sometimes but only on the later meals because they do have some carbs. Im drinking lots of water. Take my vitamins daily, try to get at least 8 hours of sleep every night.

My Goals:
Gain lean mass without adding any fat. I hate extreme bulking and extreme cutting because i suck at it. I did the ABCDE diet and all that and i did manage to get my weight up to 190lbs but i was fat too, I was strong, but fat. I really do not want to be like that. I want to be lean and cut. So from now on no more extreme bulking instead ill do a slow but gradual mas building routing that will keep me lean throughout the year.

When i started I was at 153lbs and i estimate over 20% BF. I'm 21 years old @ 5'6". This friday ill post my stats and if anyone else has any questions about my program or any suggestions im all ears.....

:D
Click to expand...

You are fucking Amazing. Good job.
 
gymrat123 said:
Week 9 updaye

starting weight 186

Todays weight 166

after hitting a plateau, i've started droping the weight again. Strength is still good. Seperation is getting much better.
Click to expand...

Gymster, I will bow to you.
 
Update as Promised

I've been on the modified diet for about 9weeks:

Height 5'9"

Before weight = 203lbs w/ 14.8% bf

New weight = 188lbs w/ 10.2% bf

My strength has remained constant throughout and I feel much better at a lighter weight.

I appreciate everyone's help and encouragement.
 
Excellent Job, congratulations.Have you reached your goal?

What, if any, changes are you going to make going forward?
 
crum, for one that goes on this diet and then switches over to a maintenance of lets say 40/40/20 pro/carb/fat would there be any large increase in bf% b/c of the intake of carbs again. have you went from cutting diet of this to maintenance how did itgo?
 
Nice Job Okster!

Hey 110%, I would switch over to the Modified diet for 2-4 weeks, then ease my way into the standard 40/40/20. You shouldn't gain fat at all. None. The only way you'd gain fat is if you went crazy with the food.

You might gain a lil water weight (which I doubt if you are constantly drinking your 1 - 2 gallons daily).
 
Nice Job Okster!

Hey 110%, I would switch over to the Modified diet for 2-4 weeks, then ease my way into the standard 40/40/20. You shouldn't gain fat at all. None. The only way you'd gain fat is if you went crazy with the food.

You might gain a lil water weight (which I doubt if you are constantly drinking your 1 - 2 gallons daily).
 
yosshimura said:
Ok, after a few hrs of reading 26 pages :D of this thread, I think I am going to try it . My goal loose body fat, reduce weight from 191 to 175 (5' 8" M). So I have a couple questions.
1. What can I replace veggies with? Vitamin supplements or other food source? Veggies just isn't happening.
2. The diet below is the correct one, the modified one, for loosing bf right?
3. What is the p/c/f ratio?
You can't replace veggies with anything. Of course veggies aren't happening. Do you think veggies are there to satisfy your tastebuds? No my friend, there not their for enjoyment, They are there for Punishment.

Seriously though, eat your veggies, Suck it up and do it. No one likes them, but hell, we eat em anyways. Make a game out of it.

Look at that fucking head of brocolli on your dinner plate, and go to war with it. Pretend that motherfucker raped your mother.

Kill it. Devoure it whole.
Click to expand...
Click to expand...
 
Tha One CrumCake said:
Hey,, LOL... Have you seen that one thread on RC. "What do you guys eat while your on a diet".
Click to expand...

LOL, that was pretty funny. They like they're popcorn & puffed rice over there. :D
 
JG's da man.

That thread cracks me up dude. I remember they had a thread in the past about dieting, and it was like "I drink only diet soda's and light beer now, and the wife makes me eat low fat cheese on my sausage melts." Walking for 15-20 minutes seems to be the perferred training routine....not that I necessarily knock it, far better than nothing, but you know what I mean.

When I recommended something like Metabolife to those who had a hard time controlling hunger, they were afraid their heart would explode, that and didn't want to take "crank pills."

The same people probably have to drink a pot of coffee before work in the morning. :)

TOC, gotta PM at RL.

-FC
 
acer290 said:
Many believe this because of insulin. Since insulin is shuttling nutrients to your muscles and everything else, then it will also shuttle all that fit too.

Of course many believe this to be a huge myth. And others believe that it is only pertinent when you are eating over maintenance calories.
Click to expand...

To me, it only makes sense that it is pertinent when you eat over maintenance calories--after all, if you are burning as many or more calories than you are eating, how can you be storing bodyfat? The problem is that both carbs and fats tend to be calorie-dense, meaning that most people more then they burn when they combine the two.

Another way to look at it is this: Say you are supposed to eat 300 calories at a particular meal. If you are a bodybuilder, you need protein--say 40 grams. At 4 calories per gram, that is 120 calories. Since most protein sources have a couple grams of fat, we can bump that up to 150 calories, which leaves us with 150 to spend on carbs/fats. Those 150 calories may come from one serving of oatmeal, OR one tablespoon of oil, OR an entire bag of frozen vegetables. If we ate a carb+fat meal, 150 calories would come out to roughly 1/2 a tablespoon of oil with 1/3 a cup of rice--the equivalent of two bites--therefore, you would probably eat more than that.
 
You can't replace veggies with anything. Of course veggies aren't happening. Do you think veggies are there to satisfy your tastebuds? No my friend, there not their for enjoyment, They are there for Punishment.

Seriously though, eat your veggies, Suck it up and do it. No one likes them, but hell, we eat em anyways. Make a game out of it.

Look at that fucking head of brocolli on your dinner plate, and go to war with it. Pretend that motherfucker raped your mother.

Kill it. Devoure it whole. [/B]
Click to expand...

LOL, but after a while on this (or any) diet, you learn to love your vegetables. After all you can eat pretty much however much you want. Just use a lot of spices/lemon/salt, etc. They are your best friend when it comes to dealing with hunger.
 
Tha One CrumCake, I have a question. I am 100% vegetarian. No meat at all, including fish. No eggs. I eat all other dairy though. (not that this deit requires it)

My question is, is there anything that i can substitute the meat with, tofu, tofu products etc???

Also what do u think about being on fina, t3 while doing this diet... ?

look forward hearing from you!
 
Crum,

I'm going in to my 5th week and have lost 1.5% body Fat, I seem to be stuck (for about a week now.) I have been able to maintain my body weight at 171 lbs (I would like to increase it.)

How much protein should be the most consumed in one sitting?
I have been taking 110g of protein (whey) first thing in the morning, after my jog (60 mins) or workout (90 mins.)

Thanks,

Monito
 
p60 said:
Crum,

you said that anyone following your original diet would lose fat at a rate of 1% per week.
and you said those on the mod diet wouldnt lose it much slower

Judging by the responses on this thread, it sounds like everyone is losing the fat, but a lot slower than you had claimed. why is this?

And what's this deal about some people hitting plateaus on your original diet?
I thought this was supposed to get you pretty ripped before it stopped.
Click to expand...

I dunno p60, But almost every single one of your posts I've read there's a always a good deal of negativity and skeptism. Skeptism is good, don't get me wrong. But until you've actually done it, don't just sit there and say what's possible and what's not.

Maybe you didn't type it out here, but I know that's whats going through your head at home. And I know that's what you tell your friends at school. And I know that's what you've told Julio the gardner and James the locksmith. I know it. Don't worry how I know it, I just do.

I don't know where your getting your results from..but oh umm ya umm okay.

I'm not Monty Python, and i'm not here to make any deals with you. Diet and you'll lose fat. If you honestly read every single one of my responses, yes even the crazy ones that don't deal with the diet at all, even those responses as well, if you read all of them then you'd know where I stand on certain things and whats what.

Anyways, all this talk I'm doing is Bullshit. Same with you. Get on a damn diet, any diet. What are you doing right now?

And yes, for everyone else, let me just reassure you, you CAN lose up to 1% a week. Now enough of this jumbo jack mumbo jumbo. I will dispose of you if you ever try to discourage people again.

Peace.

Buhahahahhahahahahaha.

Jk.

Jk, i'm not jk.

Jk i am.

Jk.

April Fools.
 
Matman said:
Crum . . I like everything I see but I had a few questions, I noticed you say to eat carbs ONLY post workout for Glycogen replacement, isn't it important to have some carbs prior to workout for sustained energy? I workout @ 4:30 p.m. daily and when I have dinner at night I try to keep the carbs very low, I stay strickly to protein. What do you suggest here? Is the orange juice your glycogen replacement?

Thanks man,
Matt
Click to expand...

Prework out meal is always sort of difficult. Some people need carbs, but for other carbs can leave you an immediate "high" then knock you the fuck out, leaving no energy for a good workout.

Whether or not to have carbs preworkout isn't set in stone, it's something each individual must experiment with to see what works for them.

Try a moderate protein/moderate fat meal 1 to 1 1/2 hours before working out.

Or try a moderate protein/moderate carb meal 30min to 1 1/2hours before working out.

Usually old stand bys are "1 1/2 serving of whey/ 1/2 teaspoon of flax" or "1/2 cup of oatmeal, 5 or 6 egg whites".

Either one of these meals should give you a good boost. I always have my preworkout coffee, fuck actually I'm kind of dependant on it now, which sucks, I guess it's better than being addicted to ephedrine though.

Bottom line: Eat a light meal before training.

Post workout, I just try to take in whatever carbs I have in my kitchen, Usually orange juice or cranberry juice. I know I know fructose post workout isn't good, I know I know. But honestly, I don't think it's a noticable factor.

Bottom line: Eat carbs after training.
 
Hey Crum, I was wondering if I could get your approval on this diet for the original diet. Everything look OK, or should I change anything

Meal 1 (pre workout): 20g of whey, 1 tbsp of flaxseed oil

Meal 2 (post workout): 1/2 cup of oatmeal, 40g of whey

Meal 3: 2 whole eggs, 4 egg whites, 1/2 can of tuna

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 5: salad, 2 tbsp of olive oil & vinegar, 1 can of tuna

Meal 6: steak, 2 servings of green beans

Meal 7: baked chicken breast, 1 tbsp of cod liver oil
 
Why was this thread moved? It's the most popular, most used thread on the Diet board and now the non-platinum members can't see it......WTF????
 
WOW!! Two copies!!! My cup overfloweth. :)

Who says a good amount of whining and bitching won't get you anything?

Thanks to MattTheSkywalker for taking care of this for us!!

Also, thanks to danielson, flexed1, musclebrains, and Big Buck for getting this issue on the mod board. Much appreciated gentlemen.
 
I think we all should hook up Gymtime with some good K. He really busted his ass and did a lot of bitching to get this thread back.

Nice job bro.


Thanks Mr. Skywalker for bringing in back.
 
Right is right. Sometimes it is better to ask forgiveness than permission. Now I will go to the mod board and explain this.
 
Psi, I buy Eas simply whey from dpsnutrition.com, it's about 25 bucks for a bunch of servings. Dieting is more expensive than Bulking for me...weird I know.

You can still do it , just lower the amount of protein, for example, eat 40 grams , 2 x a day, instead of 60 grams, 3 x a day. That should cut costs a lot.

Do a search, you might find a person or a company who is willing to take cash. Look through the back of muscle magazines, a lot of the owners of the companies that advertise don't really give a fuck. And remember to bargain and say "remember I'm paying straight cash".

Most will hook it up.
 
Thanks for replying back. I'm only 168 pounds, so the protein should be good. I've been on the diet for a week, and one of the better cutting diets I've been on. I can already see what little fat I have on me disappearing.
 
Crum Cake,

I'm starting to loose wait again and my body fat is starting to go up. I added 250-300 more kcal to my diet and my weight is going down and body fat % its going up.

M, TH I work out 90 minutes (about 600 kcal)
TWF Abs (about 100 kcal)
and I run slow 12 minutes/mile for 60 minutes
(about 625 kcal)

I need about 2250 kcal to maintain my weight

Here is my food intake:

1: 7:AM after workout 5 servings of Flax oil, Whey and half of the Vitamins that you suggested
120g Prot
8g Fat
16g Carb
600Kcal

Flax 14g Fat
132 kcal

2: Snack: 9:00 AM Oats Quaker 1/2 cup
5g Prot
3g Fat
27g Carbs
150 kcal

3: Snack: 11 AM Oats Quaker 1/2 cup
5g Prot
3g Fat
27g Carbs
150 kcal

4: Lunch 1:00 PM
14 oz Pork Loin Chop (Fat Trimmed Grilled)
127g Prot
32g Fat
0g Carb
800 kcal

5: Snack 3:00 pm or
Salad Caesar (sometimes) 3 whole eggs
10.5g Prot 18g prot
33.4g Fat 16.8g Fat
14.8g Carbs 0g Carbs
390 kcal 237kcal

6: Snack Whey 3 servings (88.2g)
63g Prot
7.5g Fat
9g Carbs
360kcal


7: Dinner (Other half of the Vitamins)
Roast Sirloin Tip Lean or similar
133g Prot
30g fat
0g Carb
850 kcal

480g Prot
131g Fat
70g Carbs

Ratios:
57% Prot
35% Fat
8% Carbs


Total is about 3400 kcal
I burned about 3000 kcal

I would like to add in my morning snacks

2: Snack 1 Cup of rice + 1/2 a cup of kidney beans
12g Prot
1g Fat
75g Carbs
365 kcal
3: Snack 2 Cup of rice + 1/2 a cup of kidney beans
12g Prot
1g Fat
75g Carbs
365 kcal
5: Snack Whey only

And remove the oatmeals is that too much carbs?

New Ratios:
56% Prot
22% Fat
22% Carbs

What do you thing????

Thanks in advance,

Monito
 
My 8th day on this diet and I'm down 5lbs!. And this is after my carb up day yesterday! I feel a hell of a lot leaner, and I'm never hungry. I guess the 36oz/day of steak and salmon have been keeping my hunger at bay :).
 
JG1 said:
My 8th day on this diet and I'm down 5lbs!. And this is after my carb up day yesterday! I feel a hell of a lot leaner, and I'm never hungry. I guess the 36oz/day of steak and salmon have been keeping my hunger at bay :).
Click to expand...

Told you man :) Melts off like butter. Can't wait till my chunky ass is in a position to start again....

Laterz
 
Yo P. lol, I saw your response to the RC people.

Nice job.

I honestly can't respond there, The very second someone starts to defend one of their idiotic views, I would go ballistic on them and get banned.
 
Yea...that dude responding looks like he just pulled out his bio 1A book and started naming off enzymatic pathways. Typical "carbs are good, fat bad" type.

I am gonna thouroughly document my progress once I start the "Ultimate Crumcake Diet" and show those people how qiuck the change can be done with proper diet, routine, and supplementation. I'm a fatass right now (prolly 20-22%), but that'll change once I get this move done with....

-FC
 
Crum, would you consider 5 whole eggs a day and extra lean ground beef to be healthy fat in your orginal diet? As long as the fat and protein fits the macro break down of it.
 
This diet continues to amaze me. I'm losing fat every day, and this week my strength actualy went up slightly. Last week I felt weak and very flat, but now I feel strong and hard again. The only carbs I'm taking in is 1/4c (38g) Dextrose post workout, along with 300mg ALA.

I carbed up on Monday for my first 3 meals, consisting of 75g per meal along with 600mg ALA per meal (had oatmeal, and All Bran cereal). This week I've just been feeling great on this diet. NEVER hungry, no carb craving at all

Just added the NYC stack today. Taking 6 tabs/day....suprisingly it doesn't make me jittery at all.
 
It's the beggining of the third week on this diet and weighed myself today. Suprisingly, I'm the same exact weight as last Tuesday (I lost 5 lbs the first week though).

Not sure what to make of this. Only difference in my diet is out of the four meals that I eat steak and salmon (other two are whey and flax), I increased the size of the meal a little. The first week I was eating 8oz of salmon or steak per meal, last week I started eating 9-9.5oz per meal. Also, in my training, I started doing heavy squats and stiff legged deadlifts again two weeks ago. Thats the only change I've made in my training.

I do feel more anabolic last week, and the beggining of this week though, and I still feel like I'm leaning out. Strength was a slightly up as well.

I'll see what the NYC does for me, and I also added .25mg Liquidex every day as well. Debating on throwing in some cardio on my non training days.
 
J, you're body fat has gone down and but you're weight is the same?

Damn, that's Awesome, Are you running anything else?

I will tell you this, now that you've added Liquidex to the mix, expect to lose even more fat, ESPECIALLY from stubborn areas.

Try out .25mg, and increase it to .5, depending on how you feel.
 
Hmmm

Up the cardio and since u have lost weight it is time to readjust those protein/fat ratios to stick with the new weight
 
Tha One CrumCake said:
J, you're body fat has gone down and but you're weight is the same?

Damn, that's Awesome, Are you running anything else?

I will tell you this, now that you've added Liquidex to the mix, expect to lose even more fat, ESPECIALLY from stubborn areas.

Try out .25mg, and increase it to .5, depending on how you feel.
Click to expand...

Crum,

Nope, not on anything else right now. However, I'm planning on getting my hands on a few bottles of Ttokkyo Primo and run a lose dose of that (200-300mg/week) for maybe 8 weeks while following this diet.

Think I'd be better off increasing the Liquidex to .5mg/day?
 
Re: Hmmm

vitor97 said:
Up the cardio and since u have lost weight it is time to readjust those protein/fat ratios to stick with the new weight
Click to expand...

So you're saying to lower my protein/fat intake a little?
 
Oh ya, ALSO remember to SLOWLY taper off of the liquidex bro, you don't want to have a huge estrogen rebound effect, take at least a good month to slowly taper off of it.
 
Lots of post in this thread...
Anyone give this diet recommendation a try for the full 8weeks?

If yes post some pics.

Im currently trying to get leaner for the summer and am having a hard time.
 
my long lost friend...crum : )

hey crummy! how r ya mate?
long time no chat...i have been wondering lately...after the 12week original diet do you stick to the mod diet? what does your diet look like at present?

for me at present i am mixing up my diet..a lot of trial and error at the moment...i loved your diet, but unfortuneately plateau easily. constantly needing a change ive tried Donna Astons 'lifestyle' diet low in carbs high in good fats and proteins, but lotsa fibre.

Anyways..hope all is well.

luv ure aussie sheelah (aussie slang for 'chick'/'babe'):D :D

rez
 
what are all of u guys doing as far as carb up? how often? how many carbs per bodyweight? and are u guys eating clean low gi carbs or high gi carbs which par deus reccomends?
 
110% said:
what are all of u guys doing as far as carb up? how often? how many carbs per bodyweight? and are u guys eating clean low gi carbs or high gi carbs which par deus reccomends?
Click to expand...

I'm doing one carb up day per week. Basically, the first 3 meals are carbs and protein, the last 3 are fat and protein. I usualy eat about 75g carbs per meal, and low gi carbs like oatmeal and grapenuts cerial.
 
My turn to ask a question...

This may have been asked already, but I can't take reading through thirty pages to find it. I'm getting ready to do a contest. What is your take on creatine? Would it help while dieting or possibly loading the last day or two before the show?

Thanks...
 
No, the object of this diet isn't to achieve ketosis, but to harness the power of the glycemic response system to use fat as a of fuel in conjunction with the glycogen system. Carbs are eatin, but only when glycogen levels are depleted via intensive exercise, and on optional carb-up days. By limiting carb intake you are provoking the body to release more fat, and at the same time limiting its ability to assimilate it.

A ketogenic diet is no carbs at all, done to achieve ketosis, and make fat the only source of fuel.

At least thats how I understand it, in its simplest explanation.

-FC
 
Oh gosh is this finally the end of the thread?
I just spend the whole afternoon reading every single thread. Did not want to start asking the same q over and over.

I started it to day too!!!

1M72 60 kg!!

Will keep you update!!


Weight 3X week
Cardio 5X week (30-45mn stepper).
 
this is a good diet but only for 8 weeks. if your 12 weeks out from a show or a vacation, etc. you shouldn't be on this diet that long.
you could eat 1 gram of carbs for 3 days then on the 4 th day eat at least double then go back for the 3 days again. do this for about 8 days and you will aslo burn fat fast. you must shock your metabolism. the body will adapt to anything including diets. that's why you hear people say there having trouble losing that last 5 pounds.
 
no idea if this has been asked in this thread... not in the mood to read it all.... but what do you consider good green veggies that i can eat for a good source of fiber?
 
easy: lettuce, cabbage, brocoli, spinach, squash,green beans!!
Basically everything that is green!! And onions!!
 
Sorry if this has already been brought up, but what place does ALA have in this diet? I'm starting Monday 100%...
 
Cuts, p.s. You said you're worried about carb cravings... you shouldn't worry bro, but take some 5-HTP , (yes, it's over the counter), 50mgs once a day.
 
Tha One CrumCake said:
Cuts, p.s. You said you're worried about carb cravings... you shouldn't worry bro, but take some 5-HTP , (yes, it's over the counter), 50mgs once a day.
Click to expand...

Thanks bro, I'll give this 5-HTP stuff a try (might as well, I'm taking like 10 other things already!).
 
What else are you taking?

The only thing that can be of any benefit really is:

Glutamine
Bcaa's (pre and post workout)
Creatine
Multivitamin
Zinc
Selenium
Vit E
Vit C
Fish Oil Caps
and possibly Guggul.
 
I'm using...

Whey protein
Creatine
Glutamine
Multivitamins
T3 - 40 mcg/day
Clen - 2 tabs/day
Primo - 200mg/week
EQ - 250mg/week
Nolvadex - 1/2 tab/day
Citrucel

...and considering adding...

ALA (b/c the Triple Threat I'm using has too many carbs in it)
NYC
Liquidex (in place of Nolvs)
5-HTC
 
Hey Crum, are there any permissible "snacks" on this diet? I get hungry a lot, and I need something to put in my mouth... what, celery, carrots? Anything that tastes o.k. like nuts or cheese? I have some sharp chedder with like only 1g of carbs per serving.
 
Cuts said:
Hey Crum, are there any permissible "snacks" on this diet? I get hungry a lot, and I need something to put in my mouth... what, celery, carrots? Anything that tastes o.k. like nuts or cheese? I have some sharp chedder with like only 1g of carbs per serving.
Click to expand...

u should increase your meals so your not so hungry between them. ie more vegies.
i have black tea, diet jelly or diet cordial between meals to 'put something in my mouth'
 
Rez..what in the yellow heaven is DIET JELLY and DIET CORDIAL!?!??!?!?!?!?!?

Celery is fine, all green veggies are pretty much okay.
Beef Jerkey is excellent.

I would go crazy on the cheese, too much Saturated fats.

#1 snacks in my book are , Jerky and Designer Protein bars, 1/2 the bar.
 
jelly= crystals mixed w water put in fridge and sets.
cordial= sweet liquid concentrate mix w water and drink.

dont know what u call them...
 
Hey, just an update!!
So far I 'm doing great!! This diet rocks!! I don't weight myself but I lost 1 size and my (future) husband noticed it!!
I felt tired first 2 days and I've been on it for almost 2 weeks!!

You gotta give it a try!
I don't compete but I will get married in Vegas in 2 weeks and want to look great!!
Want to lose 2 more pounds and that's it!!
Cardio 5 days a weeks , weight (heavy 10 reps) 3, 4 X week!!

After my vacation I'll follow the modified version to maintain my weight!:D
 
p60 said:
Guys, I have a question:

1. They say after awhile on the original, your carb cravings drop, and the diet becomes pretty easy to stick to. Is this true? Is this easier to stick to than a diet with carbs?

2. The mod diet includes 3 meals of carbs, and 3 meals without. Since you are always feeding on at least some carbs during the day, do you still crave them all the time? Or does your body eventually stop asking you for carbs in the evening too?
Click to expand...

1. Yes and No.
2. Who gives a fuck what your body is asking for.

Summary: This ain't no pie eating contest man. It's not easy, either way. Face it, Cutting up is hard. There is no easy way around it. You do your shit like a man, and suck it up.

Carb cravings will be there when you are on a low carb diet.
Fat cravings will be there when you are on a low fat diet.
Protein cravings will be there when you are on a low protein diet.
Taco cravings will be there when you are on a no taco diet.
Pussy cravings will be there when you are on a no sex diet.
Ciggarette cravings will be there when you are on a no smoking diet.
Water cravings will be there when you are on a no water diet.
Popsicle cravings will be there when you are on a no popsicle diet.
Oxygen cravings will be there when you are on a no popsicle diet.

Deal with it.

Last time I said "Deal with it", you went on to want answers and an explanation on what "dealing" with it is.

There is no fucking answer. There is no fucking explanation.

There is only Doing it, and Not Doing it.

I'm tired of everyone sending me private messages and e-mails, asking me for an "Easy" way to lose their blubber.

You want the Truth.

There is no Easy way. If there was an Easy way, Richard Simmons would have his six pack of abs already, Ricky Lake wouldn't be such a fat slob, and vegetarians would all eat meat.

Once again, There is no Easy way.

The easy way is Shutting the fuck up and ...

"Dealing" with it.

Good luck.
 
Tha One CrumCake said:


1. Yes and No.
2. Who gives a fuck what your body is asking for.

Summary: This ain't no pie eating contest man. It's not easy, either way. Face it, Cutting up is hard. There is no easy way around it. You do your shit like a man, and suck it up.

Carb cravings will be there when you are on a low carb diet.
Fat cravings will be there when you are on a low fat diet.
Protein cravings will be there when you are on a low protein diet.
Taco cravings will be there when you are on a no taco diet.
Pussy cravings will be there when you are on a no sex diet.
Ciggarette cravings will be there when you are on a no smoking diet.
Water cravings will be there when you are on a no water diet.
Popsicle cravings will be there when you are on a no popsicle diet.
Oxygen cravings will be there when you are on a no popsicle diet.

Deal with it.

Last time I said "Deal with it", you went on to want answers and an explanation on what "dealing" with it is.

There is no fucking answer. There is no fucking explanation.

There is only Doing it, and Not Doing it.

I'm tired of everyone sending me private messages and e-mails, asking me for an "Easy" way to lose their blubber.

You want the Truth.

There is no Easy way. If there was an Easy way, Richard Simmons would have his six pack of abs already, Ricky Lake wouldn't be such a fat slob, and vegetarians would all eat meat.

Once again, There is no Easy way.

The easy way is Shutting the fuck up and ...

"Dealing" with it.

Good luck.
Click to expand...

as they say in america..u r da bomb!

haha rez is try-hard usa.

oi crum m8 did u end up cing my pics on the women's board?
 
haha remember NJStacked???
He put up a diet and got tons of emails! It was already explained in the first post..

HAHAH

Just do it!

Im enjoying and never crave carbs!
 
okay...I've decided that I'm goin to try your Modified diet.

"Meal 1) 3 servings Whey/ Oatmeal
Meal 2) 2 Chicken Breasts/ Rice Bowl
Meal 3) (Post workout) 2 servings Whey/ Glass O.J.
Meal 4) Lean Steak/ Veggies
Meal 5) Tuna/Safflower mayo (Full fat)/ mixed w/ onions etc.
Meal 6) 3 servings of Whey/ 2 Tablespoons Flax Oil. "

My question:
I'm 14 years old, 160-165lbs, 5'10 roughly 16-18% bf (I believe). In order to LOSE fat, you must run a calorie deficet? Correct? So my question is, how many calories is the above sample diet, and how much would be ideal for my bodyweight? Should I stick with what's above, or modify it somehow to fit my caloric intake needs?

(I read up to Page 13 and I couldn't read any further cause my eyes hurt.)
 
Maintianing

Crum,

I just came a nice cycle of fina/prop/winnie along with your cutting diet I have never looked and felt better. Though I do not compete I was asked numerous times was I getting ready for a competition. I am currently at 223 lbs, 6', body fat I estimate around 7-8%, maybe.
What kind of diet do you recommend now that I will be off for 7-8 weeks in order to keep strength and physical appearance. I understand that I will not be as cut but I do not want to put on any body fat. I am currently doing 40 minutes of cardio 4 times a week.
 
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