Darkhorse

Damn! 3,000 cals are really low, especially for a guy you're size. I'm at roughly 4,000 - 4,100 cals per day, and am dropping weight like it's going out of style lol. Now, this is the same total I used to break myself into the diet itself as well during the startup phase.

Now, you didn't go a full 12 days before the carbup day. In my case, that's what I did so I was able to hit that switch faster. You're going to need to stick with the higher calories (16-18 x bodyweight) for around three to four weeks before you're good to go. That's what I would do if I were you just to be on the safe side.

What's different for me is the incorperation of a few bulk fat burning compounds, low intensity cardio 5-6 days a week upon waking up, and increasing the fish oil.. Viola.

Trying to preserve muscle mass is of course the priority, so leave that to heavy lifting and still maintaining an abundance of calories (especially protein), and let green tea, forskolin, and cardio take the fat off.

What's been great for me is the 3 way DC split with higher ranged RP's. It only takes me around 30 minutes to complete 3 exercises. So that allows me to get into the gym a lot earlier w/ my BCAA cocktail and hit up 30 minutes of low intensity cardio BEFORE lifting. This is my first time ever doing it this way, and when I break a light sweat from the walking, I head downstairs and I'm already fully warmed up. I need less warmup sets, and my intensity is MUCH higher because of it.

Off days I'm looking at more like 45 minutes when I wake up. Zero HIIT for me.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

Darkhorse

Remember too that you're still allotted 30 grams of carbs per day. Most days I'm between 20-30 grams, not that I have to be. If I have everything figured out for the day, and have a lot leftover, then I usually add in some Miracle Whip mayo to my meals since that has some carbs in it, but also a good amount of fats and tastes delicious.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

Ross86

I'm going to follow this one closely. I've been reading 0311's journal religiously. I'll probably end up doing something similar after I see how you guys do. Good luck with it.

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness"

"Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man

Stone Black

Darkhorse

Lol, perhaps I should update it sometime.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

TALO

I should have stated that I was taking in aprox 3500 +- the first week and I found that to work good for me(didn't lose or gain). Maybe I should keep it that high for the next while, but I'm going to drop it and monitor my weight and lifts.

I should have said what supps I'm taking in:

Salmon & fish oils - atleast 8g or more
Multi Vits / minerals
Vit C ( 1000mg extra )
Vit D (400iu)
Green Tea 1000mg
Zinc 25mg
Idebenone
Coleus Forskohlii 20%
Sesathin
BCAA's ( pills right now , waiting for powder )
Whey ( only if I need extra protein )

Also for cardio I'm trying to keep it to atleast 20 mins if not 40 mins( two sep sessions) at work and walks around town with the dog on off days.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

TALO

You also have almost 20lbs on me.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

Darkhorse

Well, you're a lot braver of a man than I then lol. To be honest, I think I touched on it earlier, but I've gone from a bad diet and horrible habits from the winter months to this structure without carbs, and that's what I think is the golden ticket for me. My bloatation is completely gone, my face thinned out fast, and I've dropped a belt size going on week 4. To put things in perspective, over the winter if I got hungry, I'd be lazy and drop some protein in my milk.. Then when I'm starving about an hour later, I'd heat up a pizza and scarf that down within 10 minutes lol.

So I'm not at all surprised with the fast results I've already had on this diet.

Looks great. What I'm quickly finding out on this diet is that with all the read meat and eggs, I'm only taking 1-2 scoops of whey PER DAY, and I'm still hovering between 375-400 grams protein! Five pounds will probably last me a month which rocks. Plus, on the weekends I don't use any because my protein requirements are met very quickly with my 60% carb intake. I feel terrific with only 15% protein during refeeds..

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

MONSTAFACE

you guys are good. im 285 and i cant even come close to 4000 without felling super stuffed. i have been reading some posts on what you guys have been doing and im trying to put together some stuff that isnt to fatty. ill be paying attention to this journal as well as 0311's. i can get to 4000 calories but it would be eating stuff i shouldnt be eating.

MONSTAFACE's Sig:

OH SHIT!!!! ITS THE COPS!!!!

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway



www.myspace.com/monstaface

Darkhorse

Yeah, but the point I'm making is that at 235, the startup diet for you is roughly 4,100 cals per day.. Which is what I'm eating. I should be closer to 4,800 cals.. But the reason why I'm not starting so high is because I was already accustomed to eating high protein/high fats.

The problem that happends with keto dieting is a reduction in performance in the gym. The lower the cals, the worse it's gonna get. Now, if you feel like you can handle a decline in the gym at 3,000 cals, then that's fine. But from what I've seen, most people hit the panic button within the first month when they cannot beat last week's numbers, blame the concepts of the diet, and abandon ship!

I've accomidated for the decline by incorperating much higher rest pause ranges as well as dropping the volume more. This should allow me to continue my progressions so long as cals are still kept high.

If you're choosing more volume, then I'd still be keeping cals really high. Probably a lot higher than what I'm eating now. You will most likely be strong at the onset of the training, but sooner or later during your sets, you'll hit a decline.

Just keep that in mind, and adjust accordingly.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

"Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate