DonkieKong's (it's on) Thread

Hay gents

I'm in week 2 of my clen cycle and in this whole week I have not lost 1 single G! Of weight or fat

I'm not sure what I going on now but my weight has just stopped dead

I did my morning cardio , my low carb diet atc and nothing has changed this week

I think that I am stopping fats in my diet this week and adding in some low carbs about 50g 3 times a day and leaving fats completely for a week and se if anything has changed

Just a quick sample of the diet I want to try out for the next 2 week

150g CB + 70g basmati rice
120g CB + a fruit
40g iso whey + 50g dextros
150g CB + 70g basmati rice
150G CB + veg

Any suggestions ?

Hay guys how you doing

So I stopped the clen a week back I'm in my second week of my celn cycle , now currently without clen , I stopped because I got sick

I have been trying a new diet and it seems to be working slowly but maybe with some tweaking it could work better

So I have now learned that my body does not like to high protein high fat low carb diets as I did not loos much weight and got a very "flat and soft" look to my body after about 3 weeks

Currently I'm doing carbs and protein no fats and my metabolism has woken up again and my dumps are much regular than they were

Current diet:
7:00 - 120g CB + 80g basmati rice
11:00 - 120g CB + 80g basmati rice
1:00 - 120g CB + fruit (pre workout)
3:00 - P/W shake (40g iso protein + 60g dextro)
4:00 - 150g CB + 100g basmati rice
7:00 - 120g CB + veggies

This diet has seemed to be working , cardio this week has been 20min before workout and 20min after workout that gives me 40min per day

Could you guys have a look at everything and maybe tweak it for even better results

Bump???

Anyone have any suggestions or some decent advice

Still no reply's

Bud, you know what you're doing... As you said it's working. So when results stagnate then we can tweak

Thanx bud , I'll give a update this weekend about how this week went

Diet for this week

120g CB + 70g basmati rice
120g CB + 70g basmati rice
120g CB + veg
PWO shake (40g whey + 50g dextros)
150g CB + veg
120g CB + veg

My weight has not dropped this week but I'm looking a bit leaner in the mirror so not sure how that is working , my workouts are still hard intense and heavy and I have incorporated some drop sets into my workout as well now

I have been doing cardio before my workout and after my workout 20min which gives me a total of 40min cardio a day

Hay guys

So today I found out something about clen and well I'm not sure if this effects how clen will work or not

But today I split my clen dosage into 40mcg in the morning and 40mcg an hour before my workout and cardio and I didn't feel so bad the whole day today as I normally do when I take the full dosage at once in the morning

The only reason we take the clen in the morning is so that it doesn't affect your sleep. If you find splitting the dosage doesn't affect your sleep then go for it!

Oky this is disappointing

The clen does not seem to be working for me at all , I must be doing something wrong or my body does not take clen

I have followed my diet changed it up , took out almost all my carbs

I do my cardio 20min before my workout and again 30min agter workout and for 2 weeks now I haven't lost anything I'm still the same

What I'm I doing wrong can someone please help me??

Bud I'm no expert here, but it may be worth a try to have a serious cheat meal. Your plateu may be due to an extended period of dieting which affects leptin and ghrelin levels dramatically making it harder to lose weight...

Have a look at some of the cheat meals in DJs contest prep thread...

It should raise your temperature and kick your thyroids arse to produce t3.

My current diet

1 tin tuna + 100g oats
2 tins tuna + 100g oats
3 whole eggs + 4 whits + broccoli
3 pieces hake medallions + broccoli
3 pieces hake medallions + broccoli
40g whey + 50g dextros

I'm thinking of taking out the dextros and only using whey

What's your current stats bud?

I'll have a proper look at it tonight... You said you weren't fond of keto? what sort of macro ratio you looking for?


Maybe try carb cycling?

That's a lot of fish :whistle:

Hahaha that's a whole day of fish hahah

Well I'll try keto in a weeks time and have a feel for that , but I went through DJ's contest prep and as of now I'm going on a carb frenzy and report if I'm getting som sweats or not

Current start
1.86m
103kg
15% - I see the outlines of my virst row of abs and e few vains in my forearms

So this is my plan for action in the next 2 days , today I'm completely going to drain my glycos stores with basicly only veg and protein and a 30min cardio session

And the tomorrow re-feed with lots and lots of carbs , at least 100g pure carbs in all 5 meals

Bud rather deplete glycogen for a week.

Id propose Palumbos diet. But train harder than hard, follow with 20min LOW intensity cardio after each workout.
Do it for a week then have a refeed on your very last meal... If you want I can send the exact diet and training to you but busy at the moment, so if you willing to wait?

ok dude, i am gonna try out this keto diet with u...there are some specific guidelines that u need to follow though... for the first couple of weeks u need to follow the training program and cardio regime that i put u on...its quite vital that u follow it to a t. this is based on dave pulambo's diet which is a keto diet.

first things first u need to do 20mins of cardio post work out.but u cant let your heart rate get about 120-130bpm so i would go for the walking on a treadmil for 20mins at 0% incline at between 4.5km - 5.0km an hour. you will need to follow a training program that looks like this

Monday legs:
squats 3 sets 6-8reps.
leg press 3 sets 6-8reps
leg extensions 3 sets 6-8reps
hamstring curls 3 sets 6-8reps
stiff legged dead lifts 3 sets 6-8reps.

tuesday shoulders and triceps
dumbell press 3 sets of 6-8 reps
side lateral raises 3 sets 6-8reps
barbell shrugs 3 sets of 6-8reps.

skull crushers 3 sets 6-8 reps
push downs 3setd of 6-8 reps

wednesday cardio
40mins of flat walking at 4.5km 0% incline

thursday back and bicep
lat pulls downs 3 sets 6-8reps
low rows 3 sets 6-8 reps
bent over barbell rows 6-8reps
dumbell shrugs 3 sets 6-8reps

standing barbell curls 3 sets 6-8reps
incline dumbell curls 3 sets 6-8reps

friday chest and abs
flat bench 3 sets 6-8 reps
incline dumbells 3 sets 6-8 reps
flat flies 3 sets 6-8 reps
dips 3 sets 6-8 reps

abs 2 exercises of your choice 3 sets each of 15reps.

ok here comes the tricky part. the diet. i have created this diet for u at about 2600cals. you are not allowed any carbs other than from 100g of green beans and 100g of brocolli a day. but 1 meal a week u get to cheat and eat as much junk untill u are full. i would have this on a sunday night and it must be your last meal so as u dont want to cheat again that day. there are reasons for this cheat as it replenished glycogen stores and it also kick starts you t3 production in your thyroid so it has its benefits...so u have to be super strict for 6.9days a week and then bust out with your cheat at the end of the week... dont think oh i wanna be clean etc and not cheat.its vital that u have that metabolism boosting cheat...

now we got that straight here comes the diet.remember u have to weigh the amount of of everything...dont get lazy,u want the results so break out the scale and do what u need to do.

5 full eggs 40 0 30

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Chicken 50 0 6
30g almonds 5 5 15
50g green beans
50g brocolli

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Steak 44 0 12
10ml olive oil 0 0 9
50 green beans 0 7 0
50g brocolli

60g whey 44 4 2
30g peanut butter 7.5 5 15

u can add in 30g of whey protein post work out aswell...

stick at this and chart your weight over the next 4 weeks after that we will re adjust your training and cardio


That's written by DJ, and pretty much exactly what I propose.

I would propose that you increase the intensity when lifting ie more reps, more exercises... This is to ensure glycogen stores are depleted.

Let me know if you intend on using it and I'll send you a good refeed meal too

Thanx soo soo much MM I'm doing this for sure! But one question on the whey protein , could I have 2 tins tuna in stead of whey the whole time as whey is pricey!

And I'm going to do the workouts aswell

And I'll love to know what you suggest for a re-feed haha

5 full eggs 40 0 30

220g tuna(2 tins) 44
30g peanut butter 7.5 5 15

200g Chicken 50 0 6
30g almonds 5 5 15
50g green beans
50g brocolli

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Steak 44 0 12
10ml olive oil 0 0 9
50 green beans 0 7 0
50g brocolli

3 bolcks hake medallion ( 40g protein)
30g peanut butter 7.5 5 15

What is the macro breakdown and calories for that diet?

I'll get back to you tonight on everything DK. Just want to get your BMR etc tonight.

Pyro
I have the breakdown as follows (changes made are 40g whey instead of 60g, an extra 10ml olive oil, and smooth blackcat with no added sugar and salt)

Fat:129g
Carbs: 48g
Protein: 299g
Total calories: 2658kcal

I used this a while back and had some great results...

I know that the high protein content may hinder ketosis but I believe with proper training it is still achieved.

donkiekong wrote: 5 full eggs 40 0 30

220g tuna(2 tins) 44
30g peanut butter 7.5 5 15

200g Chicken 50 0 6
30g almonds 5 5 15
50g green beans
50g brocolli

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Steak 44 0 12
10ml olive oil 0 0 9
50 green beans 0 7 0
50g brocolli

3 bolcks hake medallion ( 40g protein)
30g peanut butter 7.5 5 15

DK, please give me total macro breakdowns on the hake and tuna... Will work from there

Mason Might wrote: I'll get back to you tonight on everything DK. Just want to get your BMR etc tonight.

Pyro
I have the breakdown as follows (changes made are 40g whey instead of 60g, an extra 10ml olive oil, and smooth blackcat with no added sugar and salt)

Fat:129g
Carbs: 48g
Protein: 299g
Total calories: 2658kcal

I used this a while back and had some great results...

I know that the high protein content may hinder ketosis but I believe with proper training it is still achieved.

I think your willingness to help is great! The thing with keto is that the main advantage is from excreting ketones in the urine which in effect burns calories. You need to try and optimize this to get the most from your keto diet. If you eat so much protein you will never get into deep ketosis! Also these calories are too high and this trumps any other discussion about this diet. What are his net carbs? I.e Total carbs minus fiber content.

I see...

Well it's easy enough to bring down both calories and protein.

We can remove the whey shakes completely and reduce meat portions to fit his specific needs...

What sort of ratio would you recommend Pyro?

For him protein should be less than 200g per day (he is a big boy). The rest from fats. For the start don't eat ANYTHING with carbs in it. Once you reach deep ketosis you can get windgat and add some veg and heavy cream.

Thank you so much guys , I will definitely dedicate all my success to you guys without you I will still be wondering what to do , to be honest I have quite a bit of muscle and I'm at about 15% at the moment

At the moment I have vains in my forarms

My first row of abs are starting to take a bit of a shape

Not sure if this helps but anything I could do to help I am more than willing

And pyro should I not follow the diet giving?? I'll use the diet you guys give me and I'll use it to a T

Thanx once again guys