Home training

Furk
Expert

15 Sep 2015 18:13 #190331 by Furk

Replied by Furk on topic Home training

Hey sorry replied in the wrong thread:

Okay man, I get the following for:

LCHF (25% Calorie reduction)
Calories 2300 /day
Protein 178g /day
Fats 155g /day
Carbs 50g/day

Keto (500 Calorie reduction)
Calories 2570 /day
Protein 111g /day minimum
Fats 232g /day
Carbs 50g /day max

Layne Norton Ultimate Cutting Diet (1.2lb week drop)
Calories 2295 /day
Protein 1336g /day
Fats 573g /day
Carbs 385g /day

PSMF
808 calories protein /day

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Rooi Bul 86
Expert

15 Sep 2015 18:29 #190334 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

So I need way more Food?

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Furk
Expert

15 Sep 2015 21:53 #190348 by Furk

Replied by Furk on topic Home training

Shit just checked you said above activity modifer: sedentary.

Ja, you're going to have to cut.
Works out to 1900 - 2100.

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Rooi Bul 86
Expert

16 Sep 2015 06:27 #190351 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Jip I read once that you guys say it is better to underestimate your activity and be conservative that ia why I went with little to no activity that way I no that my two weight workouts one Monday night one Thursday Night and the 3 5k jogs a week of 30-40mins each are going to burn fat/drop weight?

Quick update trained good on Monday Night solid Total Body Dumbbell workout.
Had a good 5km run last night time 33min 59sec.

Weight this moring 4am upon wake up 101.0kg

Dropped the Whey on Sunday.

Next 4week no cheat meals and will se how that goes.
I think the cheatmeals I have had on Sunday nights as my last meal pre bed is what made me gain and killed my progress. That and the crap USN Whey. Dropped the very moring that I did not take it pre bed.

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bms
Topic Author
Elite Member

17 Sep 2015 06:41 #190410 by bms

Replied by bms on topic Home training

Ok it's week 3 for me, still in Ketosis. Just weighed in this morning.

Current weight: 104kg
Not sure if the weight workout made me put a bit of muscle.

My thoughts:
Carb-up from Friday after workout - Saturday night

What do you guys think? Any thoughts? Inputs?

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Rooi Bul 86
Expert

17 Sep 2015 07:23 #190411 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

I also don't know bud. Even just one cheat meal a week seems to set me back a week. My progress was better without any cheat meals or carb ups so I decided to drop mine completely. Pitty DJ is not around anymore he would have been able to guide us on how to aptoach this whole thing in depth. At the moment I am just leaning and going by trail and error and noting what my body likes and dislikes and keeping note for future reference.

Not worried about keeping ant muscleass at the moment. Just want to get into the ideal weight for my height. But if I can drop to 74-75 with 15% bd I will be ecstatic.

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Furk
Expert

17 Sep 2015 08:10 #190414 by Furk

Replied by Furk on topic Home training

Guys, if your cheat is going haywire it's because of the following:

1) You haven't restricted calories and/or carbs for a long enough period of time.
2) Your bodyfat percentage determines how effective/how much you need to carb up.
3) The composition of your diet and/or cheat is skewed.
4) Your cheat is too big and spills over.

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Furk
Expert

17 Sep 2015 08:21 #190418 by Furk

Replied by Furk on topic Home training

Rooi Bul 86 wrote: Pitty DJ is not around anymore he would have been able to guide us on how to aptoach this whole thing in depth.

Sorry to dissapoint you with all the information you are receiving on this forum, for free.

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Rooi Bul 86
Expert

17 Sep 2015 11:19 #190439 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

No Furk did not mean it like that. It's just some areas are like verry grey to me still.
l appreciate all the advice and time you have given me even Pyro has helped me alot in the past.

What you say makes sense. So only once we start to see little or no more weight loss that is when you can start to incorporate cheat meals but the calories must stay in our daily range? What do you mean eith spilling over? To much calories?

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Pyroclasm
New Member

17 Sep 2015 13:30 #190451 by Pyroclasm

Replied by Pyroclasm on topic Home training

Rooibul you have to remember that some of us have spent literally years researching and learning, and we have clients who pay us for our best information. It won't be fair to them if we charge them but give you the advice for free. You cannot learn this stuff in university textbooks either. To me that comment was a bit ungrateful. Just something to ponder not kakking you out.

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Rooi Bul 86
Expert

17 Sep 2015 15:14 #190455 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Jammer Furk en Pyro.

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Rooi Bul 86
Expert

17 Sep 2015 15:34 #190459 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Ek het dit bedoel met die diet nie. Ek het bedoel oor cheat en carb up.
Maar Furk se verduideliking het daai vir my meer verstaanbaar gemaak.
As n cheat nie beplan en ingereken word nie kan dit soos in bms se geval wat op n keto diet is hom uit ketosis skop en eintlik moet sy gele prosess dan van voor begin.

Dis wat ek dink in my geval gedeur. So volgende 4weke niks cheats of carbs.

Jammer ouens. Ek besef daai comment was uit plek onnodig en ongevraagd.

Furk. Pyro ek vra onverskoning en ook aan bms want eitlik host hy my net in sy thread.

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Pyroclasm
New Member

17 Sep 2015 20:36 #190463 by Pyroclasm

Replied by Pyroclasm on topic Home training

Forget it bud nobody got injured.

Let's get back to the important stuff and keep our eyes on the prize.

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bms
Topic Author
Elite Member

17 Sep 2015 22:09 #190468 by bms

Replied by bms on topic Home training

Pyroclasm wrote: Forget it bud nobody got injured. Let's get back to the important stuff and keep our eyes on the prize.

@ Pyroclasm I haven't done any Carb-up from 31-08-15. I know on the CKD 3 weeks without is recommended. Must I continue and plan the Carb-up next coming week?

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Pyroclasm
New Member

18 Sep 2015 19:05 #190484 by Pyroclasm

Replied by Pyroclasm on topic Home training

You can if you want to but I am not a fan of CKD to be honest. This is just my opinion I am sure there are many who will call me out on this. For me, If you are gonna carb-up then keep to a clean meal high in high GI carbs and low in fat (so not any cheat meal). You also have to plan your workouts around the cheat meal to ensure as much of those carbs go to your muscles as possibles, and that you get back into ketosis asap. For me, to do a full day's carb-up will take you many days to get back into deep ketosis which defeats the advantage of the diet.

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Furk
Expert

19 Sep 2015 09:40 #190502 by Furk

Replied by Furk on topic Home training

Hey Pyroclasm, do you usually go full keto for the cut duration?

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Pyroclasm
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19 Sep 2015 09:44 #190503 by Pyroclasm

Replied by Pyroclasm on topic Home training

Yeah I like to do two months full Keto then take a couple of days off and eat what I want but stay within maintenance calories.

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Rooi Bul 86
Expert

20 Sep 2015 15:04 #190543 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Carbs 385g /day?

Is daai reg moet dit nie dalk 38.5g/day wees nie?

Wil net seker maak.
Not calling you out.

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bms
Topic Author
Elite Member

21 Sep 2015 12:19 #190577 by bms

Replied by bms on topic Home training

Weight in after Carb-up

Weight: 106kg

Plan of action:
1. up activities level
2. Full keto for 2 months, 2 days Carb-up between big muscle groups workouts.
3. Up fasted cardio from 2 to 4 sessions.
4. IF every now and then (but I still need to read about that).

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Rooi Bul 86
Expert

21 Sep 2015 12:42 #190579 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Hi, Guys

Weight this morning was 100kg

The fasted stare cardio session was good on Sunday morning did a 6km run 35min
I really wish I could do more of these.

bms keep in there bud. I am also aiming for 8weeks full on strict diet from today.
Warrior Race with two buddies on 21 November in Pta

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bms
Topic Author
Elite Member

21 Sep 2015 13:58 #190580 by bms

Replied by bms on topic Home training

Good progress bud. You're almost down to 2 digits. Once you jump the 3 digits just hang in there you'll see great progress coming along.

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Rooi Bul 86
Expert

22 Sep 2015 17:24 #190699 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Furk is daar dalk n manier dat ek jou kan kontak dan werk ons aan n Layne Norton Diet vir my.

Ek sal eerder geld op dit spandeer as op ECAen Yohimbne.
Ek het n skaal in die kombuis ek sal seker maak ek slaan my macros elke dag

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Furk
Expert

22 Sep 2015 17:49 #190701 by Furk

Replied by Furk on topic Home training

Rooi Bul 86 wrote: Furk is daar dalk n manier dat ek jou kan kontak dan werk ons aan n Layne Norton Diet vir my.

Ek sal eerder geld op dit spandeer as op ECAen Yohimbne.
Ek het n skaal in die kombuis ek sal seker maak ek slaan my macros elke dag

Ek sal met liefde vir jou 'n professionele dieet opstel as 'n kleint, maar ek mag nie persoonlike kontak besonderhede aan die forums sit nie. Gebruik die "contact us" knoppie daar bo en vrae vir admin as hy gemaklik voel om my epos te gee.

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Rooi Bul 86
Expert

22 Sep 2015 18:02 #190702 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

Baie dankie Furk ek maak so

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Rooi Bul 86
Expert

22 Sep 2015 18:09 #190703 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Home training

In tussen hoe kink 50% Proteiene en 25 25 vir carbs en vet?

My calories werk uit op 1910

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