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I'm 6 days into my prep phase. I ate a ton of crap two days before I started. I've lost 10 pounds in 6 days and I don't care to lose a lot more, as I'm pretty damn lean now. I started my prep phase a few days before buying the book. I've done quite well with it so far but a couple of screw ups have got me concerned. 1.What supposed to be my first day was messed up when my lack of understanding led me to put a scoop of maltodextrin in my post-workout shake.2.For the first couple of days I was eating a bit too many vegetables (spinach, broccoli, cauliflower) and was probably getting a bit more than 30g of carbs, not my much at all but still.3.I just realized last night that my whey powder (concentrate) contains Ace-K. I've put it in my AM accelerator a couple times, I've been using a scoop and a half PWO with creatine, and I've been having a scoop with a bit of cream and a tablespoon of peanut butter before bed.4.Though I don't think it will hurt me, I've been doing HIIT after training nearly every day.Aside from those things, I've done pretty well. I'm getting used to eating more fat and I'm trying not to overthink things. I'm going to shop for some new protein powder today and I've cut back on the vegetables. I've started using egg whites cooked in coconut oil with a tablespoon of peanut butter before bed. I've also been drinking nearly 2 gallons of water daily. I originally wanted to go for SA but now I'm thinking DB. Here are a few pics from yesterday.If anyone can give me some feedback on what % bodyfat I am that would be great.I can't decide whether to start over or not. Basically I'm overthinking.
First off, I, new, so just take my advise for what it's worth… These are the things I would recommend. Don't do HIIT every day. It will cause you to create more fat cell and produce more cortisol, and make leaning downs harder. Eat eggs... Not egg whites. You need the 1:1 ratio that comes with the entire egg.If I were you, I would start the prep over. Ace K is nasty stuff and spikes your insulin, and I was using it a to during the first part of my prep, not knowing that. I wasn't having results, so I had to start over...Eat fatty meats with a 1:1 ratio like bacon, 80/20 ground beef, ribs, eggs and fatty steak. Cook things in bacon grease and have spinach with each meal the fiber lowers the carb counter the meal.Be careful of coconut oil. Eat 1-2 TBSP max. Otherwise it might make you sick.. I ate way too much and it had me racked over in pain for 2 weeks (and I took many trips to the bathroom...lol)I screwed up majorly this weekend while I was traveling because of social situations, and I ended up eating WAY to much sugar and gaining a bunch of glycogen... Not weight... Glycogen. So I. Teaming up with BigTex for moral and technical support and starting over today. This time, I'm going to do it right.What I've come to learn is that the prep phase is very important. It causes your body to use fat for energy instead of carbs. Me doing the prep is optional because I'm at around 10 % body far, but still, it will help me in the end, so I'm doing it.Good luck! Stay strong! And keep charging!Lpchica36
I would guestimate 9-10% body fat. Don't re-start the prep phase, you're fine. Start backloading at your leisure. Whether you do SA or DB is up to you. IpChica: you're learning! Pretty good advice except for restarting the prep phase.
I would guestimate 9-10% body fat. Don't re-start the prep phase, you're fine. Start backloading at your leisure. Whether you do SA or DB is up to you. IpChica: you're learning! Pretty good advice except for restarting the prep phase.
I got my bodyfat tested officially at my gym... and this weekend i binged prety badly on sugar while traveling, so im doing it now bc i want to... plus, i identified that the coconut oil was making me sick... not keto. And as long as i dont do it it will always be in the back of my head nagging me that i didnt do it. So im going to do it in a way i will enjoy, with chicken breasts, spinach, and a whole bunch of heavy cream. Animal fats dont sit well and that was also part of the issue the last time so ive balanced the chicken breasts with the fat in the cream... at the end of the day ill have had more fat han protein and 6 carbs, and ill enjoy it too, which will help me stick with it. Also, no hiit will help. 🙂Im glad im learning!Sent from my DROID Pro using Tapatalk 2
I would guestimate 9-10% body fat. Don't re-start the prep phase, you're fine. Start backloading at your leisure. Whether you do SA or DB is up to you. IpChica: you're learning! Pretty good advice except for restarting the prep phase.
When you say start backloading at my leisure do you mean like tomorrow after I train or to continue through the rest of the prep?
Eat eggs... Not egg whites. You need the 1:1 ratio that comes with the entire egg.
I do prefer whole eggs, I only did the egg whites in coconut oil because I like peanut butter and I had just found out about the ace-k in my whey powder. It is a pain in the ass to find whey without ace-k and leucine in it, or other things like added glutamine etc
I've had 2 whole eggs that are cooked in coconut oil with some bacon and in about an hour I'll have some coffee with some cream and some stevia tablets. I just feel like I'm having way too much fat, mentally anyway, physically I feel fine…except for the part about having no energy. I'm really bored of cutting and I'd like to get on with it. I'm going to go with DB. Am I looking for specific signs from my body that I'm ready to backload? I'm not too bothered about getting leaner but I want to be able to maintain it. My waist is almost as small as my wife's.
I would guestimate 9-10% body fat. Don't re-start the prep phase, you're fine. Start backloading at your leisure. Whether you do SA or DB is up to you. IpChica: you're learning! Pretty good advice except for restarting the prep phase.
When you say start backloading at my leisure do you mean like tomorrow after I train or to continue through the rest of the prep?
You're lean enough that you may have been able to get away with no prep phase, so based on what you said it appears your glycogen stores are depleted so you can probably start backloading today.
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