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Thanks man. So really I should just try to add some fattier cuts of meat to my diet. even on training days? I may just change out the chicken with rice, for 80/20 beef and rice, and up the amount to about 10-12 oz. And on the eating before lifting, I usually can't even take 2 tbsp of VCO any earlier then 2 hours before lifting, or else I feel horrible. lol. I can try to add in the AM shake every morning before I run to class, but I feel that may be to the extent I can add food to the ULC part of the day in any real way lol
hold up spidey, what are these tequila lime chicken wings you speak of lol?and how rude of you not to put a recipe!!
Hey everyone , Im going to lay down my usual diet, and tell me if it seems on point. Right now Im following SA, with the goal of weight loss/dropping bodyfat while getting strong, and keep my preformace up on the mats. Im currently as of today 187 , but need to get to atleast 170lbs. My BF is between 11-15% give or take a point. I dont have a normal schedule cause I work 11pm-7am, and I usually nap at work if I can, and then come home and sleep till about 1130-1230..somtimes later. Somtimes I work through the AM, fall out around 1130pm till about 230..ish give or take. So here it goesVLC dayIf at work and working OT I wont eat till I wake up from nap when I get home(usually on VLC days Im doing HITT, and or training for mma)230pm: 25g's caesin , 1tb peanut butter, 1-2 cups almond milk4-5pm: usually 3eggs, cheddar cheese, 2 slices bacon, turkey and spinich6pm: Pre work out shake - 25g's whey with either coffey, almond milk, or coffey, coconut oil, 5g's of creatine.10pm: PWO shake - 48g's of whey with water, and creatine11pm-12am - usually some protien and veggiesBackload day(usually just weight training days. I focus on powerlifts/olylifts, and strongman style training)If im working I fast till I wake up from afternoon nap, if not Then I fast till I wake around 1130am-1230am ish. Then it starts usually like any other VLC day, minus the Caesin shake.12-2pm - 3eggs, cheese,bacon, turkey, spinich...maybe a tbs or 2 of almond butter4-6pm - Pre work out shake (same as above). Then weight training7-8pm- Diner--last night was 2 cups of spaghetti with meatballs11pm - crossaint with 2tbs of strawberry jam and 2 Momofuku cornflake-marshmellow-chocolatechip cookies (totally horriffic for you lol)1130pm - Large fry from Wendys + 8 chicken nuggets, and another cookie (I felt like I need more complex carbs , and wanted somthing of the salty potato variety)That was last nights backload and I think I mightve over did it. Last week of backloading I felt like I had the hang of it. I was down 3lbs and my strength/endurace was primo. Now after last nights BL I up 2lbs.
Your spiking your insulin all day on your non-training days.Your eat a lot in your backloads and complex carbs and not the kind you want to eat. White potatoes from wendy's are not complex carbs btw. Spaghetti is the farthest thing from ideal because of its gluten and longer lasting insulin spike. You should probably grab the book and give it a quick look over.
I did read book, I dont think Im understanding. On my “non training days” Im still running, grappling, kickboxing etc… The only thing that I can think of spiking my insulin is are the whey, and the eggs. I would figure that after 2-3 hours of training I would need some whey for recovery. Im also remaining under 30g's of carbs on those days as well. I also read that as long as your not consuming a ton of eggs, that insulin should remain normal.Yeah, I know "macaroni" isnt Ideal, but its what was there last night, but its not the norm. Its usually white rice,sweet potato, or white potato's. Im aware there is a window 2-3 hour window for backloading, but somtimes I just get back so late from training, its hard to cram everything in.....and yeah...the wendys was probolly a bad idea, but I couldve sworn In the book that sombody was using it for there backload, I'll look through it again, maybe I got mixed up. It happens when you get punched in the head alot lol
VLC dayIf at work and working OT I wont eat till I wake up from nap when I get home(usually on VLC days Im doing HITT, and or training for mma)230pm: 25g's caesin , 1tb peanut butter, 1-2 cups almond milk SPIKE4-5pm: usually 3eggs, cheddar cheese, 2 slices bacon, turkey and spinich6pm: Pre work out shake - 25g's whey with either coffey, almond milk, or coffey, coconut oil, 5g's of creatine. SPIKE10pm: PWO shake - 48g's of whey with water, and creatine11pm-12am - usually some protien and veggiesBackload day(usually just weight training days. I focus on powerlifts/olylifts, and strongman style training)If im working I fast till I wake up from afternoon nap, if not Then I fast till I wake around 1130am-1230am ish. Then it starts usually like any other VLC day, minus the Caesin shake.12-2pm - 3eggs, cheese,bacon, turkey, spinich...maybe a tbs or 2 of almond butter4-6pm - Pre work out shake (same as above). Then weight training SPIKE7-8pm- Diner--last night was 2 cups of spaghetti with meatballs11pm - crossaint with 2tbs of strawberry jam and 2 Momofuku cornflake-marshmellow-chocolatechip cookies (totally horriffic for you lol)1130pm - Large fry from Wendys + 8 chicken nuggets, and another cookie (I felt like I need more complex carbs , and wanted somthing of the salty potato variety)
Doing cardio does not need anything other than maybe some Whey and Leucine post. If you want to have the casein or the Pre-workout have 10g of WPI thats it
Your spiking your insulin all day on your non-training days.Your eat a lot in your backloads and complex carbs and not the kind you want to eat. White potatoes from wendy's are not complex carbs btw. Spaghetti is the farthest thing from ideal because of its gluten and longer lasting insulin spike. You should probably grab the book and give it a quick look over.
Potatos are certainly complex carbs because it is all starch.
I was thinking more on the glycemic idex compared to that of a sweet potato or brown nice or oatmeal….
Ha I'm posting up my “Diet” and “Training” >=]ULC Day5:30am: Wake6:00am: Maybe HIIT8:00am: Coffee, Coconut Oil, Walden Farm Syrup mix11:15am: Fatty Meal: 8oz 85/15 Beef, 2x Eggs, 1Tbsp Butter, ULC veggie, 5g Fish Oil5:30pm: Fatty Meal: 1-1.5lb Red Meat, maybe some added Fat Source, 5g Fish Oil7:00pm: Pre-bed ShakeEnding Macros: 150-155g for both Fat/ProteinBackload DaySame as above until:4:00-5:30pm: Lift5:30pm: PWO Shake: Whey and Leucine6:15pm: Low Fat Carb/Protein meal7:00pm: Ending Moderate Fat Carb/Protein mealEnding Macros: 80-110g Fat/160-170g Protein/0-300g CarbsDoing CBL SA, gain strength, lose fat.Currently 183lbs around 15-17% (don't know to sure) Want to be between 175-185lbs at between 10-15%, nothing stage ready but a comfortable body composition. Whoo! Just thought I'd throw my deal out there for the hell of it. Working with I have and what I can do.
Thanks man. So really I should just try to add some fattier cuts of meat to my diet. even on training days? I may just change out the chicken with rice, for 80/20 beef and rice, and up the amount to about 10-12 oz. And on the eating before lifting, I usually can't even take 2 tbsp of VCO any earlier then 2 hours before lifting, or else I feel horrible. lol. I can try to add in the AM shake every morning before I run to class, but I feel that may be to the extent I can add food to the ULC part of the day in any real way lol
hold up spidey, what are these tequila lime chicken wings you speak of lol?and how rude of you not to put a recipe!!
No recipe my man. Just in the frozen meat section of you grocery store. Tyson brand. I think 2-3 net carbs for 6-8 of them. I'm a college kid with little time or resources to cook (horribly small, under-equipped kitchen) so they are super simple for me lol
Ha I'm posting up my "Diet" and "Training" >=]ULC Day5:30am: Wake6:00am: Maybe HIIT8:00am: Coffee, Coconut Oil, Walden Farm Syrup mix11:15am: Fatty Meal: 8oz 85/15 Beef, 2x Eggs, 1Tbsp Butter, ULC veggie, 5g Fish Oil5:30pm: Fatty Meal: 1-1.5lb Red Meat, maybe some added Fat Source, 5g Fish Oil7:00pm: Pre-bed ShakeEnding Macros: 150-155g for both Fat/ProteinBackload DaySame as above until:4:00-5:30pm: Lift5:30pm: PWO Shake: Whey and Leucine6:15pm: Low Fat Carb/Protein meal7:00pm: Ending Moderate Fat Carb/Protein mealEnding Macros: 80-110g Fat/160-170g Protein/0-300g CarbsWhoo!
What are your goals with this? SA? Maybe give some stats
VLC dayIf at work and working OT I wont eat till I wake up from nap when I get home(usually on VLC days Im doing HITT, and or training for mma)230pm: 25g's caesin , 1tb peanut butter, 1-2 cups almond milk SPIKE4-5pm: usually 3eggs, cheddar cheese, 2 slices bacon, turkey and spinich6pm: Pre work out shake - 25g's whey with either coffey, almond milk, or coffey, coconut oil, 5g's of creatine. SPIKE10pm: PWO shake - 48g's of whey with water, and creatine11pm-12am - usually some protien and veggiesBackload day(usually just weight training days. I focus on powerlifts/olylifts, and strongman style training)If im working I fast till I wake up from afternoon nap, if not Then I fast till I wake around 1130am-1230am ish. Then it starts usually like any other VLC day, minus the Caesin shake.12-2pm - 3eggs, cheese,bacon, turkey, spinich...maybe a tbs or 2 of almond butter4-6pm - Pre work out shake (same as above). Then weight training SPIKE7-8pm- Diner--last night was 2 cups of spaghetti with meatballs11pm - crossaint with 2tbs of strawberry jam and 2 Momofuku cornflake-marshmellow-chocolatechip cookies (totally horriffic for you lol)1130pm - Large fry from Wendys + 8 chicken nuggets, and another cookie (I felt like I need more complex carbs , and wanted somthing of the salty potato variety)
Doing cardio does not need anything other than maybe some Whey and Leucine post. If you want to have the casein or the Pre-workout have 10g of WPI thats it
So prior to mma training/and or HIIT no Whey pre WO, only post ?Also is casein allright as an "anytime" shake. I do alot of running around, and find it hard to hit my protien/fat macro's without throwing in a shake or two, also would casein be all right pre-workout ?
VLC dayIf at work and working OT I wont eat till I wake up from nap when I get home(usually on VLC days Im doing HITT, and or training for mma)230pm: 25g's caesin , 1tb peanut butter, 1-2 cups almond milk SPIKE4-5pm: usually 3eggs, cheddar cheese, 2 slices bacon, turkey and spinich6pm: Pre work out shake - 25g's whey with either coffey, almond milk, or coffey, coconut oil, 5g's of creatine. SPIKE10pm: PWO shake - 48g's of whey with water, and creatine11pm-12am - usually some protien and veggiesBackload day(usually just weight training days. I focus on powerlifts/olylifts, and strongman style training)If im working I fast till I wake up from afternoon nap, if not Then I fast till I wake around 1130am-1230am ish. Then it starts usually like any other VLC day, minus the Caesin shake.12-2pm - 3eggs, cheese,bacon, turkey, spinich...maybe a tbs or 2 of almond butter4-6pm - Pre work out shake (same as above). Then weight training SPIKE7-8pm- Diner--last night was 2 cups of spaghetti with meatballs11pm - crossaint with 2tbs of strawberry jam and 2 Momofuku cornflake-marshmellow-chocolatechip cookies (totally horriffic for you lol)1130pm - Large fry from Wendys + 8 chicken nuggets, and another cookie (I felt like I need more complex carbs , and wanted somthing of the salty potato variety)
Doing cardio does not need anything other than maybe some Whey and Leucine post. If you want to have the casein or the Pre-workout have 10g of WPI thats it
So prior to mma training/and or HIIT no Whey pre WO, only post ?Also is casein allright as an "anytime" shake. I do alot of running around, and find it hard to hit my protien/fat macro's without throwing in a shake or two, also would casein be all right pre-workout ?
Haven't heard much on this site about this, but on another site a lot of guys have been replacing some of their whey shakes with pasteurized egg whites. Thinking about trying it on days I need to hit my protein and don't want to be taking in heaps of whey. Just an idea...
Ha I'm posting up my "Diet" and "Training" >=]ULC Day5:30am: Wake6:00am: Maybe HIIT8:00am: Coffee, Coconut Oil, Walden Farm Syrup mix11:15am: Fatty Meal: 8oz 85/15 Beef, 2x Eggs, 1Tbsp Butter, ULC veggie, 5g Fish Oil5:30pm: Fatty Meal: 1-1.5lb Red Meat, maybe some added Fat Source, 5g Fish Oil7:00pm: Pre-bed ShakeEnding Macros: 150-155g for both Fat/ProteinBackload DaySame as above until:4:00-5:30pm: Lift5:30pm: PWO Shake: Whey and Leucine6:15pm: Low Fat Carb/Protein meal7:00pm: Ending Moderate Fat Carb/Protein mealEnding Macros: 80-110g Fat/160-170g Protein/0-300g CarbsDoing CBL SA, gain strength, lose fat.Currently 183lbs around 15-17% (don't know to sure) Want to be between 175-185lbs at between 10-15%, nothing stage ready but a comfortable body composition. Whoo! Just thought I'd throw my deal out there for the hell of it. Working with I have and what I can do.
First off I want to say this is a great thread. I've stopped posting just because there's so much blah, blah, blah on here and a lot of the same stuff. , anyone?Anyway, hey Tex how's your GI issues going with this--better?
Ha I'm posting up my "Diet" and "Training" >=]ULC Day5:30am: Wake6:00am: Maybe HIIT8:00am: Coffee, Coconut Oil, Walden Farm Syrup mix11:15am: Fatty Meal: 8oz 85/15 Beef, 2x Eggs, 1Tbsp Butter, ULC veggie, 5g Fish Oil5:30pm: Fatty Meal: 1-1.5lb Red Meat, maybe some added Fat Source, 5g Fish Oil7:00pm: Pre-bed ShakeEnding Macros: 150-155g for both Fat/ProteinBackload DaySame as above until:4:00-5:30pm: Lift5:30pm: PWO Shake: Whey and Leucine6:15pm: Low Fat Carb/Protein meal7:00pm: Ending Moderate Fat Carb/Protein mealEnding Macros: 80-110g Fat/160-170g Protein/0-300g CarbsDoing CBL SA, gain strength, lose fat.Currently 183lbs around 15-17% (don't know to sure) Want to be between 175-185lbs at between 10-15%, nothing stage ready but a comfortable body composition. Whoo! Just thought I'd throw my deal out there for the hell of it. Working with I have and what I can do.
First off I want to say this is a great thread. I've stopped posting just because there's so much blah, blah, blah on here and a lot of the same stuff. , anyone?Anyway, hey Tex how's your GI issues going with this--better?
Honestly nothing has changed.
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