Metabolism

Warrenpridgeon wrote: From my research, which obviously is not exhaustive, it would prob not be good to be on this long term? should you not increase the carbs and fats a bit? How long have you been eating like this (sorry if I missed where you posted it)?

Yeah bro but remember we are not trying to maintain we are trying to smash some fat. I don't really see the problem with staying on a low carb low fat diet but eating so much protein for 30+ years can't be good for you, especially the liver.

Pyroclasm wrote:

Warrenpridgeon wrote: From my research, which obviously is not exhaustive, it would prob not be good to be on this long term? should you not increase the carbs and fats a bit? How long have you been eating like this (sorry if I missed where you posted it)?

Yeah bro but remember we are not trying to maintain we are trying to smash some fat. I don't really see the problem with staying on a low carb low fat diet but eating so much protein for 30+ years can't be good for you, especially the liver.

Yeah... Does the body also get "used" to eating a certain way requiring you to "shake things up" now and then to continue losing fat? The reason I ask is because he said he has been using it for a while now, he also hasn't said (in this thread) if he lost some weight like this and then the losses stalled out...

Hi there

Sorry for the late reply......

Ive been losing a lot on this diet, I was on 95kg's in the beginning of the year and currently on 80kg's thats only with cardio and diet. I am joining a gym in April so then I will I start to do some gym training. But very happy with diet so far.

Thanks for the feedback.

Warrenpridgeon wrote:

Pyroclasm wrote:

Warrenpridgeon wrote: From my research, which obviously is not exhaustive, it would prob not be good to be on this long term? should you not increase the carbs and fats a bit? How long have you been eating like this (sorry if I missed where you posted it)?

Yeah bro but remember we are not trying to maintain we are trying to smash some fat. I don't really see the problem with staying on a low carb low fat diet but eating so much protein for 30+ years can't be good for you, especially the liver.

Yeah... Does the body also get "used" to eating a certain way requiring you to "shake things up" now and then to continue losing fat? The reason I ask is because he said he has been using it for a while now, he also hasn't said (in this thread) if he lost some weight like this and then the losses stalled out...

I think it would be great if DJ maybe gets this one? Serious opportunity to learn from the master!

Spyks23 wrote: Breakfast
Oats Uncooked 60gr
Egg Whites 5
Egg Yolk 3

Mid Morning
Whey Protein 60gr

Lunch
Chicken/Fish/Lean Mince/Chicken Livers 200gr with x2 cups of veggies

Mid Afternoon
Same as lunch but without veggies

Before Gym
20gr raisons
X1 Piesang

After Gym
Whey Protein 60gr
Glucose Powder 60gr

Dinner
Same as lunch with veggies

Before bed
Whey Protein 40gr
Peanut Butter 20gr

A lot of whey bro, I would reccomend using whole foods instead (you'll hear this often around here). For 2 main reasons: 1) You'll get in micro-nutrients and minerals you can't get from whey. 2) You'll feel fuller having eaten something solid.

About 30% of the calories in liver comes from fat, the rest is protein. Just remember that liver isn't clean protein.

Don't really like your pre, it's only fruit. That means fructose, and fructose is the worst simple sugar for refilling muscle glycogen. You want something that will last you your entire workout, some more complex carbs and some *clean* protein. PS: As a rule dried fruit is a bad idea, especially for cutting, it's sugar wrapped in a bit of fibre.

@Pyro & @Warrenpidgeon: Your body does adapt to a certain diet and way of eating. That's why for example you need to ease out of a Ketogenic diet and your body is used to using fats for fuel and carbs only for storage (glycogen). When you come off Keto and go into a solid hard bulk, your body will instantly shoot the carbs to fat reverses.

Only any low-carb diet a carb-up is good idea as your body may lower leptin levels and carbs will trigger a fresh release. Also, depending on how Spyks23's workout looks, carb inclusion will matter for performance and endurance. Weights and HIIT are better with carbs, ATP will only last so long (no matter HOW much creatine you take) and then your body will turn to glucose.

The carbs effect on insulin also makes it muscle-sparring.

Hope it helps guys!

Hi Furk

Thanks for the advice man, appreciate it.

Will cut down on the whey, what do you suggest only to take 50gr after gym and before bed?

Well my gym program will look like this for the first six weeks:

Monday - Back x4 exercises + Forearms x2

Tuesday - Legs x4 + Calves x2

Wednesday - Chest x4 + 20Min Cardio tredmill walking

Thursday - Shoulders x4

Friday - Arms Biceps x3 + Triceps x4

Saturday - Rest

Sunday - 30Min cardio, tredmill walking

What I mean by x4, x3 and x2, its x4 exercises per body part.

The reason I want to do Back on a Monday is because I know Monday is National Chest day in most gym's

Spyks23 wrote: Hi there

Sorry for the late reply......

Ive been losing a lot on this diet, I was on 95kg's in the beginning of the year and currently on 80kg's thats only with cardio and diet. I am joining a gym in April so then I will I start to do some gym training. But very happy with diet so far.

Thanks for the feedback.

Make sure u are not loosing muscle as well as fat ? working out will strenghten and firm up muscle and then increase matabolism so works better as a combination...cardio weights and diet

Hey Spyks,

Keep the post-workout whey. I was referring to the rest. Use meat, eggs, cottage cheese. Just make sure it's healthy and fits in to your cals and macros.

Monday - Make sure you workout forearms after all the back exercises. Because most back exercises use pulling motions it puts a lot of stress on our forearms as is. Also, if you deadlift you way want to consider moving your leg day further away.

Chest, Shoulders and Tri's are too close together in my opinion. Because they fall on different days they can still be fatigued and in recovery.

Thanks Furk

Do you suggest I rather do it like this:

Chest + Abs
Back + Forearms
Legs + Abs
Shoulders + Cardio
Arms

So do you deadlift? If not and your happy to do chest on Monday, ja sure.

Otherwise:
Shoulder
Back
Chest
Legs
Arms

What do you do for legs?

Like I said I am only going to begin with gym next week.

But legs will look like this:

Squats
Leg press
Leg extensions
Lunges
Seated calve raises
Standing calve raises

I am busy working out my gym program will post it for you. Deadlift I will do when I do back.

Dj can you please help me out here.....

No hamstrings? Lying hamstring curls, stiff leg deadlifts.

I prefer to focus on quads and hamstrings only on leg day, adding calves on a day with another muscle group.

The reason I asked is cause you wanted to add abs to leg day. If you are able to go through a proper legs session you shouldn't be able to walk let alone train another muscle group. I even moved calves to another day because after quads and hammies I normally get naar. Your exercises look great though just add stiff leg Deadlifts and hamstring curls.

Also try and do fasted cardio in the mornings it's much better than after a workout I.m.o.

Pyroclasm wrote: If you are able to go through a proper legs session you shouldn't be able to walk let alone train another muscle group. I even moved calves to another day because after quads and hammies I normally get naar.

I do abs on leg day also. I interperit it like this: with squats and lunges I am using a lot of core power as is, so it's just sensible to finish those muscles off completely rather than save them for another day. I super-set them with my more isolated leg exercises. As a result it's a longer than my other gym routines, but it avoids complications.

I have to agree with Pyro.
i thought I was training g legs properly but have been working with DJ for 2 weeks and after I've done Legs I'm absolutely finished. There is no way in hell I could do calves or anything else I can hardly walk or drive and have to sit in my car for a while before I can even use the clutch

chicken livers toss out your diet, you arent actually doing your metabolism any good with cutting back on fats and carbs like you are,if u were working with me, i would stip u down to 5-6 meals in total a day including pre work out,but start by keeping your carbs more around your work out to fuel your training, also your trainin looks like it is lacking intensity, not going to complete failure on sets, not using a wide range of reps in your training program. but i think the biggest thing is not enough intensity and volume in your training and then lack of calories. thats my opinion, as u can ask Ian,Pyro and a few guys, i start with a decent amount of calories in my programs,then slowely drop calories and adjust cardio,but the biggest factor is the training! volume and intensity and training to failure for maximum benefit!