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I would keep the MCT oil PWO, not before go get to the gym.Ideally you'd drop the olive oil.I would also wonder about your protein sources - 6oz of chicken and adding whey throughout the day seems less than ideal. Do you not prefer bacon or GFB?Trevor will have better answers but those things stick out to me.
Hello, I have a similar training schedule (I work evenings during the week so I have 2 workout in the afternoon on the week-ends and 2 workout fasted in the morning during the week). So I'm gonna follow your thread closely.I just finished reading the book as well, from what I understand this is how I will plan my schedule :
- Saturday - workout 5 pm, full backload (200gr carbs)
- Sunday - workout 5 pm, light (100gr carbs) backload because not working out monday
- Monday - no workout, light backload (100gr carbs) because training fasted the next morning
- Tuesday - workout 9am, medium backload (150gr carbs) because training fasted in the morning and trained that day
- Wednesday - workout 9am, light backload (100gr carbs) because not training the next day
- Thursday - no workout but maybe hill sprints, no backload because not training the next day and have not trained that day
- Friday - no workout but maybe hill sprints, light (100gr carbs) back load because training thte next day (in the PM) and second consecutive off day.
Like I said, I just finished reading the book so I'm also kinda new at this.I also have a thread with more detail :http://dangerouslyhardcore.com/forum/index.php?topic=10888.msg143887#msg143887Good luck !
Hello, I have a similar training schedule (I work evenings during the week so I have 2 workout in the afternoon on the week-ends and 2 workout fasted in the morning during the week). So I'm gonna follow your thread closely.I just finished reading the book as well, from what I understand this is how I will plan my schedule :
- Saturday - workout 5 pm, full backload (200gr carbs)
- Sunday - workout 5 pm, light (100gr carbs) backload because not working out monday
- Monday - no workout, light backload (100gr carbs) because training fasted the next morning
- Tuesday - workout 9am, medium backload (150gr carbs) because training fasted in the morning and trained that day
- Wednesday - workout 9am, light backload (100gr carbs) because not training the next day
- Thursday - no workout but maybe hill sprints, no backload because not training the next day and have not trained that day
- Friday - no workout but maybe hill sprints, light (100gr carbs) back load because training thte next day (in the PM) and second consecutive off day.
Like I said, I just finished reading the book so I'm also kinda new at this.I also have a thread with more detail :http://dangerouslyhardcore.com/forum/index.php?topic=10888.msg143887#msg143887Good luck !
I am having a Difficult time. I started 10 days ago at 153.8 and this morning I weighed 156.4I feel brain dead in the beginning of the day on the ULC portion of the day and I stay under the 30g usable carbs (outside of the 30g C i put with my post fasted workout shake). The table says for me at 155 for a goal weight of 140 to stay at 30g of F in the ULC portion of the day as well.I attached my xcel spreadsheet. Hope you all can shed some light. There are only 5 days on the file, however, the previous days were similar if I were lifting or not the next day.Thanks :-
I think you should switch the post fasted training carbs for MCT oil, and also do a full backload, or at least 150g, on Monday night (assuming you're training hard and heavy Tuesday morning). I don't see the harm in doing a full one or again 150g on Sunday night either. However I would not backload at all on Wednesday night and potentially not on Friday night either, depending on what workout you are doing on Saturday?Also please bear in mind it takes time to keto-adapt, the 10 days prep phase might not have been enough (assuming you went through this), it can take 3-4 weeks for some people.
I am having a Difficult time. I started 10 days ago at 153.8 and this morning I weighed 156.4I feel brain dead in the beginning of the day on the ULC portion of the day and I stay under the 30g usable carbs (outside of the 30g C i put with my post fasted workout shake). The table says for me at 155 for a goal weight of 140 to stay at 30g of F in the ULC portion of the day as well.I attached my xcel spreadsheet. Hope you all can shed some light. There are only 5 days on the file, however, the previous days were similar if I were lifting or not the next day.Thanks :-
I took a quick look and what stands out to me is that your fat is really low. I'd say if you're going to stick with chicken make sure you smother whatever eat it with in butter or coconut oil.Also:-maybe try just a over ripe banana after your morning workouts, no FroYo-switch out pasta when you back-load for something like sticky rice, over cooked sweet potato, white potato, etc. You want an nice, big insulin spike and pasta isn't ideal for this
Also please ditch the flax oil, as it's junk.. EVOO isn't great either but in small amounts it's ok. I can't help but notice you're getting very close to 10g carbs in several daytime meals with the snap peas and houmous together? Finally, rice cakes are not a great backloading food either, they are usually made of brown rice and too filling, yet give very little in terms of carb content..
you should stack creatine and caffeine anymore.Kiefer released some new protocol around creatine which says creatine only in when you are eating carbs and no caffeine while taking creatinecoffee in the morning creatine in the evening 😉
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I think you should switch the post fasted training carbs for MCT oil, and also do a full backload, or at least 150g, on Monday night (assuming you're training hard and heavy Tuesday morning). I don't see the harm in doing a full one or again 150g on Sunday night either. However I would not backload at all on Wednesday night and potentially not on Friday night either, depending on what workout you are doing on Saturday?Also please bear in mind it takes time to keto-adapt, the 10 days prep phase might not have been enough (assuming you went through this), it can take 3-4 weeks for some people.
Since then here is what I have done. Starting Thursday 5/2 I have stepped back and decided to redo the prep phase.I am currently on day 6.I also havent had a planned rest week for over 24 weeks, so I am using this prep phase as a rest week as well.Here is my diary:Upon wake 6amcoffee and 7g MCT oil830-9am2 slices bacon7g mct oil4 egg whites and 1 eggnoon1 serve cauliflower4-5 oz cooked 90/10 beef7 almonds3-4pm1 serve cauliflower4-5 oz cooked 90/10 beef7 almonds7g mct oil7-8pm45g whey2T ground flax seed (using in place of psyllium)1T. MCT OIlRice vinegar on top of a large spinach saladI am cranky, cant put intelligent sentences together, and especially today (day 6) I just want to crash. I am extra thirsty and just feel like putting an end to it. I didnt really feel bad until day 5, yesterday. Is it possible to keto adapt sooner than 10 days? Also you wouldnt still be 'keto' once you start back loading...? No?
Also please ditch the flax oil, as it's junk.. EVOO isn't great either but in small amounts it's ok. I can't help but notice you're getting very close to 10g carbs in several daytime meals with the snap peas and houmous together? Finally, rice cakes are not a great backloading food either, they are usually made of brown rice and too filling, yet give very little in terms of carb content..
Not using oil, using the ground seed in place of psyllium.
you should stack creatine and caffeine anymore.Kiefer released some new protocol around creatine which says creatine only in when you are eating carbs and no caffeine while taking creatinecoffee in the morning creatine in the evening 😉
It doesn't matter. He released a 4th article saying if you are taking your creatine around training it doesn't matter if you have caffeine as well because the tGLUT will still allow you to absorb the creatine.
I am cranky, cant put intelligent sentences together, and especially today (day 6) I just want to crash. I am extra thirsty and just feel like putting an end to it. I didnt really feel bad until day 5, yesterday. Is it possible to keto adapt sooner than 10 days? Also you wouldnt still be 'keto' once you start back loading...? No?
We've all been there, believe me. It's an experience I wouldn't want to repeat in a hurry, however it does get easier after day 6, so try to stick with it! The whole process can take less than 10 days, especially if you do some HIIT sessions, but it's very individual; for some it takes longer..As for backloading preventing you being in keto, that's not the case; during the daytime the diet is very much ketogenic.
I trained at least 5 days in my prep and shortened it to 7 days as the book says. It also says while its advised its not absolutely necessary for women to do the prep…just SAYING, however I would never recommend not doing it. I also never felt bad but I did the detox which was lots of beef and bacon and just ate to my heart's content. Made it pretty tolerable actually 🙂
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