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so can i eat bacon(or salami) with 7-8 eggs instead of just 5eggs?everythings fine for me instead of no-carbs at all @ non-training days. I dont know, how i will handle my training/s after all day without carbs you know. Im just afraid, i would not have energy for my training and i will lift weak weight. Thats all
For almost everyone that goes low-carb, the reason you wont have enough energy is a lack of fat.You might still have a dip if you do a prep phase, but only for 1-2 days.I don't know if I'd do 7-8 eggs, I do a high end of 6, but you could eat more meat with it.
Oh my, this is an absolute mess.1. Unless you are Density Bulking, you should not eat carbs on your off days. So ditch that rice and ice cream on the off days.2. Your ULC meals really are not that good. I would stop eating the tuna and olive oil and replace it with bacon and eggs or 80/20 ground beef. 3. Reduce meal frequency. You must come from a bodybuilding background (like me), but on this diet you don't want to eat all the time. Two or three large meals a day yields the best results typically. Unless you are Density Bulking.4. You need to eat a lot more fat. Each meal should have a fat:protein ratio of at least 1 by grams. Meaning a chicken breast and tomato is out of the question.5. I highly reccomend to not consume any protein powder on off days6. I didn't understand what time you trained, but the optimal time is 5 PM. However since you stay up late I would shoot to for your workout to be over 5 hours before you go to bed.Here is a better plan for you:Off Day (Ultra-Low Carb)Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsMeal 2: One pound (454 g) of 80/20 ground beef, low carb vegetablesMeal 3: Salmon filet, low carb vegetablesTraining Day:Waking: Coffee with heavy cream or 14 g of coconut oilMeal 1 (~13:00) : Half a pound (227 g) of bacon, 5 eggsTrain at 7 (Have caffeine pre-workout)Post Workout - two scoops of protein powder, 30 g of dextrose, 5 g of leucine, more caffeineBackload (One hour after shake): for the backload I always advise people to start off with a savory meal with some type of meat that isn't completely full of sugar (Burger and fries, Chicken and rice, pizza, steak and potatos). Have a dessert (like ice cream) with this meal. A hour or so later you dive into the baked goods (doughnuts are great and my favorite). Avoid things like soft drinks and candy in large quanitites since they are pure sugar. I also like to have a protein shake with about 20 g of dextrose and 5 g leucine about a half hour before bed. Awsome post. I have 2 questions:1. Why no protein powder on off days?2. What's the purpose of dextrose and leucine before bed. Don't you want to avoid insulin spike for a Growth hormone to kick in? I usually have 1 cup of cottage cheese with with 10 g of whey isolate
I'm not Ibobland, but the reason for no protein powder on off days is because it will spike insulin, which you will want to avoid. And the reason for the shake a bit before bed is to cause a steep rise in insulin to help finish clearing out glucose which will help you fall asleep easier because of a hypoglycemic response, and because there wont be high blood glucose and insulin, you will get that GH release.
so can i eat bacon(or salami) with 7-8 eggs instead of just 5eggs?everythings fine for me instead of no-carbs at all @ non-training days. I dont know, how i will handle my training/s after all day without carbs you know. Im just afraid, i would not have energy for my training and i will lift weak weight. Thats all
No offense but then maybe this diet isn't for you. How can you sit there and say you CAN'T do something without even trying? If you aren't willing to give it a shot, then why even complain when things aren't working? I think it's obvious that you did not purchase the book and, if you did, you need to go back and read it more closely. Concerning the lack of carbs before working out...do you think powerlifters who use a strict Anabolic diet (ketogenic) only lift the day after a carb loading? Your body needs to adapt and use fat for fuel which is the reasoning behind the prep phase and the higher fat content on off days.
I'm not Ibobland, but the reason for no protein powder on off days is because it will spike insulin, which you will want to avoid. And the reason for the shake a bit before bed is to cause a steep rise in insulin to help finish clearing out glucose which will help you fall asleep easier because of a hypoglycemic response, and because there wont be high blood glucose and insulin, you will get that GH release.
How important this part is? Can I stick with cottage and wpi? I guess I can always add dextrose to it
How important this part is? Can I stick with cottage and wpi? I guess I can always add dextrose to it
Yeah, you could stick with that.You could add some dextrose or take a little luecine if you'd like.
Thanks for everything guys, rly appreciate itOff DayWaking: Coffee with coconut oilMeal 1 (~13:00) : bacon or salami, 6 eggs, cheeseMeal 2: chicken breast + olive/coconut oil + broccoli,tomato,pepperMeal 3: Salmon filet or tuna orchicken breast + olive/coconut oil + broccoli,tomato,pepperTraining Day:Waking: Coffee with coconut oilMeal 1 (~13:00) : bacon or salami, 6 eggs, cheeseTrain at 5-6pm (+caffeine pre-workout) and BCAA past by my trainingPost Workout - two scoops of protein powderMeal 2 aka Backload (One hour after shake): steak or some meat with rice or potatoes or pasta or fries (w/o oil), some icecream or other desert.Meal 3 aka Last meal: baked goods + protein shakeI reorganise it completely, so i hope, this is so much better, and also good enough1. I eat chicken breast instead of some beef coz ive got a great price (thanks to a friend working in the field)2. Can I eat 50g of tuna between my Meal 1 Training time ? or it is too much?
Ok to all you guys who asking questions on this thread I was just giving you an example of what you can do. A shake before bed is not something you HAVE to do. It's what I do because it is your best bet to eat something and for insulin to return to normal quickly close to bed time. This way you will get the GH release.To the OP:Everything looks excellent, except you should add carbs to your post-workout shake. If you don't have access to dextrose, malotdextrin ect. each a over-ripe banana or a piece of white bread.
I'm not Ibobland, but the reason for no protein powder on off days is because it will spike insulin, which you will want to avoid. And the reason for the shake a bit before bed is to cause a steep rise in insulin to help finish clearing out glucose which will help you fall asleep easier because of a hypoglycemic response, and because there wont be high blood glucose and insulin, you will get that GH release.
Sorry, don't mean to be a pain, just trying to get better at this.If you guys say no protein powder on off days, what about your ULC meals on training days? Wouldn't you want to avoid it as well? Please explain
Aside from something like the AM shake, yeah, avoid it. You want to avoid spiking insulin as much as possible.
Everything looks excellent, except you should add carbs to your post-workout shake. If you don't have access to dextrose, malotdextrin ect. each a over-ripe banana or a piece of white bread.
im glad. Thanks. Uh.. 200g bacon may be too much for me, but when you say its ok....... : )And about that "HEAVY CREAM". I dont know, how is it called in my language : ) It is this: http://rajo.com-beta.com/admin/uploads/produkty/smotany/UHT_smotana_do_kavy_10_500ml.png (smotana = cream)or this http://img.mimibazar.sk/h/bs/10/101123/08/j34667.jpg
The stuff you posted looks fine. Just make sure there are no carbs or protein. You can use butter too. I didn't realize English wasn't your native language, so sorry if any of my posts confused you.
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