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Slightly amended plan

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Bob J1976
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2007/06/08 13:02:34 (permalink)

Slightly amended plan

ok folks let me know what you think of the following, slight amendments made:

Example plan for today

7:30 AM Wake

8:00 AM Steady state cardio on empty (i.e. walk to train station then work) about 35 mins (punctuated by 20 min train jounrey

9:00 AM 30 gms whey shake with 25 gms Peanut Butter (natural)

11:30 AM & 2:30 PM 2 chicken breasts (2 tbsp of flax), 500 gms Salad, 2 tbsps of balsmic vinegar (spread over two meals, not per meal)

3:30 PM Muller light

4:30 PM small tub low fat cottage cheese w/pineapple and 4 oat cakes

5:30 PM train

6:30 PM 30 gms whey 25 gms dextrose in water

7:30 PM tuna sandwich

9:30 PM tub quark w/25 gms Peanut Butter

works out about 2500 cals currently 12 stone/76 kilos about 15% bf and trying to lose a few more pounds of purely fat (and if I can also gain some muslce at the same time - great, but not holding my breath!)

Bear in mind as well my RMR is 1929 Cals and my RQ is 0.78 i.e. I predominantly burn fat at rest


Most users ever online was 15581 at Aug. 18 2007 6:04:00.


Aaah, them were the days..........
#1

19 Replies Related Threads

    OoOGazOoO
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    RE: Slightly amended plan 2007/06/08 13:05:34 (permalink)
    Looks ok to be honest.

    Why have you started to change it? ? ?
    #2
    Bob J1976
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    RE: Slightly amended plan 2007/06/08 13:13:30 (permalink)
    just was eating too much before mate, about 3000 cals which proved slightly excessive for my RMR, which I had measured the other day. So have decided to drop it to 2500 (in increments) and on non-training days, the only carb sources I will be looking to consume (apart from calorie sparse fruit & veg) is first thing in the morning, while on training days I have swapped carbs w/protein first thing to fats w/protein in order to up my daily fat intake (also considering I've got a low RQ)

    Thanks for looking


    Most users ever online was 15581 at Aug. 18 2007 6:04:00.


    Aaah, them were the days..........
    #3
    OoOGazOoO
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    RE: Slightly amended plan 2007/06/08 15:44:02 (permalink)
    So carbs around training like you are doing at the moment -

    Pre
    PWO
    PPWO.
    #4
    Bob J1976
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    RE: Slightly amended plan 2007/06/08 16:46:17 (permalink)
    basically mate, thinking due to the low RQ figure gonna drop carbs entirely from breakfast (unless I happen to have breakfast pre-training) and only have carbs as you've mentioned above, not taking into consideration fibrous calorie sparse fruit & veg


    Most users ever online was 15581 at Aug. 18 2007 6:04:00.


    Aaah, them were the days..........
    #5
    OoOGazOoO
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    RE: Slightly amended plan 2007/06/09 10:20:30 (permalink)
    Sounds ok from what you have stated, i.e. your fat burning levels, etc...

    See how you go and feel.
    #6
    ToxicToffee
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    RE: Slightly amended plan 2007/06/09 10:22:43 (permalink)

    ORIGINAL: Bob J1976

    basically mate, thinking due to the low RQ figure gonna drop carbs entirely from breakfast (unless I happen to have breakfast pre-training) and only have carbs as you've mentioned above, not taking into consideration fibrous calorie sparse fruit & veg


    just have them PWO if you are cutting?

    which i assume you are?

    can you post your RMR graph rob?
    #7
    Bob J1976
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    RE: Slightly amended plan 2007/06/09 11:20:09 (permalink)
    yes mate certainly am. would fat/pro be sufficient then pre & ppwo in light of the RQ score? (which I understand would be keto)

    Graph on my work e-mail mate, will try and post up on Monday if I can work out how! If not will forward you the e-mail


    Most users ever online was 15581 at Aug. 18 2007 6:04:00.


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    #8
    ToxicToffee
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    RE: Slightly amended plan 2007/06/09 14:49:12 (permalink)
    stick it up here mate

    if you want to stay in ketosis

    drop carbs out for a few days, deplete

    use them after your weights sessions
    #9
    danchubbz
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    RE: Slightly amended plan 2007/06/09 15:09:59 (permalink)

    ORIGINAL: ToxicToffee

    stick it up here mate

    if you want to stay in ketosis

    drop carbs out for a few days, deplete

    use them after your weights sessions


    would u still have them after cardio, SS or HIIT?
    #10
    ToxicToffee
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    RE: Slightly amended plan 2007/06/09 15:16:27 (permalink)
    personally wouldnt do HIIT in ketosis and wouldnt use them post SS as the use for SO fibres for that session would generally ensure they are not required but the FOG and more so the FG fibres associated with HIIT would and therefore be a poor choice

    the glycogen levels in terms of mmol/kg are not going to take a battering from SS in ketosis compared to trying to do HIIT

    do you disagree then?
    #11
    danchubbz
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    RE: Slightly amended plan 2007/06/09 15:21:15 (permalink)
    No don't disagree just wanted your opinion on it.

    Fat a protein and fat meal is ok after SS cardio? Just interested 2 know as I read that fat shpuld be avoided after training or is cause of the nature of SS cardio that makes it acceptable at this time?

    cheers
    #12
    ToxicToffee
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    RE: Slightly amended plan 2007/06/09 15:25:42 (permalink)
    if you are not ketogenic then use carbohydrates after AM steady state cardio

    if you are in ketosis then dont

    its as simple as that IMO

    carbs are not the enemy on mixed macro diets, CALORIES are hence why i suggest eating normal bread and not low carb bread

    the rules change when ketosis is exploited

    this is why my cutting V2 is not a ketogenic diet (as stated) its a low carb diet, targetted carbs, stayng out of ketosis with a 'higher carb day'

    that is designed fro semi serious or recreational trainers aiming to lose fat and then carbs are ideal post SS cardio to boost metabolism, provide energy and make you feel human

    this is not ketosis, the brain can function off ketones after 2-3 weeks and disrupting the ketogenic state is IMO pointless for something that requires minimal effort (SS cardio)

    too many people are confusing themselves and getting technical

    bottom line

    get in an egery defict = lose weight

    get technical BUT make sure you know what and why
    #13
    danchubbz
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    RE: Slightly amended plan 2007/06/09 15:33:32 (permalink)
    cool

    cheers 4 the quick reply
    #14
    ToxicToffee
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    RE: Slightly amended plan 2007/06/09 15:35:14 (permalink)
    thats fine
    #15
    Bob J1976
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    RE: Slightly amended plan 2007/06/10 16:46:13 (permalink)

    ORIGINAL: ToxicToffee

    stick it up here mate

    if you want to stay in ketosis

    drop carbs out for a few days, deplete

    use them after your weights sessions


    I'll post it up if my technological wizadry allows. If I can't work out how to do it, which is quite likely, i'll e-mail it to you and you can then post it up if ok

    Just out of interest during keto, wouldn't lack of carbs pre-wporkout hinder performance?


    Most users ever online was 15581 at Aug. 18 2007 6:04:00.


    Aaah, them were the days..........
    #16
    ToxicToffee
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    RE: Slightly amended plan 2007/06/10 18:08:20 (permalink)
    depends on many factors

    for me, often not

    for those with chronically low glycogen levels maybe

    at the end of the day dieting is not really about PBs especially when in ketosis

    cycled carbs may be better for performance
    #17
    Bob J1976
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    RE: Slightly amended plan 2007/06/11 10:16:37 (permalink)
    True. At this moment in time, not going to actively look to go into Ketosis but always an option to consider if I'm not Rippedy doo da coming up to Florida. Just going to keep my carbs pre-, post and post-post for the time being at least as well as being slightly more liberal on weekends (i.e. slightly more fruite than usual). Anyway, as I expected, no idea how to post that RMR graph up! So I've e-mailed it to you


    Most users ever online was 15581 at Aug. 18 2007 6:04:00.


    Aaah, them were the days..........
    #18
    ToxicToffee
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    RE: Slightly amended plan 2007/06/11 19:24:41 (permalink)
    put the graph in a jpeg
    hots it
    put the link between these things
    [image][/image]
    #19
    Bob J1976
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    RE: Slightly amended plan 2007/06/12 10:13:05 (permalink)
    I'll have a go mate when I get time, not really that much chance to do it at work unfortunately. Did you get the e-mail by the way, as not sure if mine's working properly?


    Most users ever online was 15581 at Aug. 18 2007 6:04:00.


    Aaah, them were the days..........
    #20
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