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what does this diet say about high sodium? because with all that tuna and can veggies your sodium intake will be very high as opposed to eating fresh veggies. |
Good question. I'm not sure. I'll check. I do keep my water intake very high anyways if that does anything to help. But, I wrote canned veggies, but most of my intake is fresh from the market. One of the perks of living in CA. A ton translates into maybe 2 meals out of 3, but it's the whole can. The broccoli is fresh.
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It's similar to why you will find that say, a snickers bar has a lower GI rating than a carrot - because of the peanuts. |
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Day Three: Low Carb/Moderate Cardio
Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water. -Ran at a very tough pace for 40 minutes, then jogged for another 20 minutes. I'm surprised I was able to haul ass even with not doing any cardio for quite some time. |
Day Four (AM): Low Carb/Moderate Cardio
Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water. -Light jog for 30 minutes. Nothing special. Day Four (PM): Carb Load/High Intensity Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water, 1 scoop of Creatine HSC (for the creatine/dextrose) -Full Body Flat Bench: 2x12 (255) Pulldowns: 2x12,10 (250) Incline Dumbbell: 1x12 (90), 1x8 (100) Cable Rows: 2x12 (275) Side Lateral Mach: 2x10 (140) Barbell Curls: 2x10 (115) Skullcrushers: 2x10 (70) Leg Press: 2x12 (6 plates) Leg Curls: 2x12 (180) Leg Extensions: 2x10 (150) Calves: 2x15 (2.25) I did a full body with low volume per muscle group. I was nervous about how I'd feel after 4 days of depletion and limited carbs so I kept the legs for last. I was surprisingly much stronger than I thought. I wanted to hit about 6-10 reps, but I just kept going to 12. I felt close to passing out after my second set of cable rows. My muscles started to feel very gassed and I wanted to puke. So I took my time walking from one machine to the next. My wife was upstairs on the bike and said that at first I looked great, attentive, bullshitting with my friends between sets. She then made the comment that I was drenched in sweat looking pretty pale. :D I tried to explain to her that this workout's goal was to deplete all remaining glycogen from my muscles. Of course, she didn't get it so I just told her that if I'm doing the diet right, I should look like shit by the end of this workout. Postworkout: I bought an ABB Carb Force shake from the little gym store. It has 110 grams of carbs, with 33 being from sugar. I scarfed it down on the car ride home. Within 15 minutes time, I felt GREAT! God did that shake wake me back up! Being completely depleted for 4 days, then finally being able to give in to sugar, carbs, ect. makes this diet so much fun. When I got home (around 8pm), I ate 4 pieces of pizza and a few bagals. Bagals have 55 grams of carbs per bun. After that I had another 2 scoops of Creatine HSC (creatine/dextrose) and a few scoops of protein powder. Tomorrow (Saturday-today) is a full day off from the gym to eat as much "good" carbs as I can. My goal is eating a combined carb total of 1800 grams from Friday night to Sunday morning. |
In case anyone is wondering why I have to eat so much carbs, it's because I'm a beast at 250 pounds. The diet has you carb loading for 30 hours, consuming 7-8 grams per pound of LBM. This means that if my LBM is around 225 lbs, I have to ingest between 1575 (if multiplied by 7) to 1800 (if by 8). Oh well. Here's a quote from his book talking about glycogen repletion within a 30 hour window. (yes, it can be done)
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Yesterday (Saturday) was my carb load day. All I did was eat everything in sight within reason. Some things I ate throughout the day:
-7 blueberry bagals (50 grams carbs per bun) -6 bowls of apple jacks -5 servings of pasta (hamburger helper) -4 bananas -Kept my protein at 275 grams for the day. It was probably higher due to all the carbs I ate which also contained protein. I remember the bagals having 10 grams of protein per serving. -I found it not too difficult to eat all that food. It isn't as bad as people make it out to be. Today also made me very aware that in the past, my carb intake has always been really low. That's the upside to me on this structured diet. It already helped me to see that I was under-eating most of the time. -I didn't take in any caffeine today which would've somewhat hindered the insulin sensitivity that I was trying to take advantage of for glycogen repletion. -Furthermore, Lyle also recommends trying to take in some vinegar, which further aids gylcogen retention. Next week I'll buy some apple cider vinegar to use. There's actually some studies that seem to point to this being beneficial-> Info found at hypertrophy-specific.com Quote:
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Day Six: Maintenence/Power Workout (finally)
Preworkout: 2 scoops BCAA's, 1 scoop whey, 5 grams creatine -Full Body;) Olympic Squats: (5x5) 245 Flat Bench: (6x4) 295 Standing Military: (3x6) 175 JS Rows: (4x5) 255 Weighted Pullups: (2x6) 40 Barbell Curls: (2x6) 135 Skullcrushers: (2x6) 100 -Felt strong as hell from the carb-load. Looked really full and pumped. I also didn't feel worn out at any point of this workout. I haven't done A2G squats in a while so I went lighter than I could've. Still, it was as heavy as the final weeks of my 5x5 I've done. The bench was easy, no spot required. Rest was <2 minutes between sets. Standing military's could've been WAY heavier! That surprised the hel out of me. Everything else was pretty easy. I guess I went lighter on every exercise than I could have. I should've put more faith in the diet!! The only reason why I didn't was because everyone (or most people) complain that their bench and other power movements suffered some strength loss. Apparently that doesn't apply to everyone-Namely me. At the end of the power workout, I had just enough time to jump on the scale and weighed in at 246. I know it's inaccurate because it was after working out so I'll try and measure on Monday. I will say that when I weighted myself after lifting in the past it was always around 250 so I definately lost some weight...And obviously not muscle since I'm still nailing the same heavy weight. |
Wow I am surprised you weigh less after that carb load. Even though its postworkout, I would of expected your body to be at least a couple pounds heavier from it for a day or two.
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