Originally Posted by Silock (Post 10771265)

My only advice is take it easy on the fats. They will kill your losses.

Originally Posted by Aspengc8 (Post 10771335)

well at its heart it is just a cyclical keto diet. Your right- you can absolutely overdo the fat, but you don't want to ignore it. I've been aiming for 50/50 split fat/protein. The only thing the book ignores is total cals, which you still need to keep in check even though he tells you not to. Maybe the first few weeks don't worry about cals, your goal is to get burnin' the fatty acids for fuel which you will definitely tell when you 'shift'. Burgers, Eggs, Bacon, Fatty steaks, Chicken legs, salads with blue cheese/oily dressing- all on the menu. Add in some greens (brocc/spinach) and MUST take fish oil, I like a few with each meal.

Had my first 'carb nite' this past saturday (waited 13 days instead of 10), wen't pretty good. I thought I would hammer more carbs than I did, but wasn't really craving them like I thought I would.

Started day off..
4 eggs, 4 strips thick bacon from local butcher, coffee w/heavy cream & coconut oil

Hit the gym for some clean up (arms/abs/calves/prowler work). Pre workout seems to hit HARDER for some reason on this diet plan, not sure why (using original HYDE with DMAA)

1st carb meal - chicken breasts x2 (no skin this time), home friend potatoes, couple plain rice cakes (these suck)

2nd carb meal - went out with wife & had zuppa de pesce w/angel hair. Some bread, glass of wine, and Tiramisu for dessert.

got home around 9ish. wife passed out, played Destiny beta and had oreos with a protein shake/skim milk.

Started at 242 down to 225 as of this morning. Squat & deadlift strength is still good, bench is down but also seem to have developed some impingement on my left shoulder. Need to start doing more rehab band work.

Originally Posted by Pestilence (Post 10771476)

I'm probably aiming for a 50/50 split like you said with the fats. The first week I probably won't be tracking calories too much but I know I'm going to keep it under 2000 calories for the day. The last time I was on a keto diet.....I didn't come anywhere close to 2000 and there were times when I was forcing myself to eat. I'm going to give it a couple of days and then I'll start planning out my carb nite. I have no clue what I'm going to eat.

Originally Posted by Aspengc8 (Post 10771587)

Yeah don't track the first few weeks, just aim for the 50/50 split and make sure you get some healthy fats in like fish oil, avocados, coconut oil, walnuts, olive oil etc. I opted to snack on stuff like turkey pepperoni and reduced fat cheddar instead of the full fat counterparts because fat has 8 cals per gram, and protein has 4, making these snacks about 50/50.

Originally Posted by Aspengc8 (Post 10771335)

well at its heart it is just a cyclical keto diet. Your right- you can absolutely overdo the fat, but you don't want to ignore it. I've been aiming for 50/50 split fat/protein. The only thing the book ignores is total cals, which you still need to keep in check even though he tells you not to. Maybe the first few weeks don't worry about cals, your goal is to get burnin' the fatty acids for fuel which you will definitely tell when you 'shift'. Burgers, Eggs, Bacon, Fatty steaks, Chicken legs, salads with blue cheese/oily dressing- all on the menu. Add in some greens (brocc/spinach) and MUST take fish oil, I like a few with each meal.

Had my first 'carb nite' this past saturday (waited 13 days instead of 10), wen't pretty good. I thought I would hammer more carbs than I did, but wasn't really craving them like I thought I would.

Started day off..
4 eggs, 4 strips thick bacon from local butcher, coffee w/heavy cream & coconut oil

Hit the gym for some clean up (arms/abs/calves/prowler work). Pre workout seems to hit HARDER for some reason on this diet plan, not sure why (using original HYDE with DMAA)

1st carb meal - chicken breasts x2 (no skin this time), home friend potatoes, couple plain rice cakes (these suck)

2nd carb meal - went out with wife & had zuppa de pesce w/angel hair. Some bread, glass of wine, and Tiramisu for dessert.

got home around 9ish. wife passed out, played Destiny beta and had oreos with a protein shake/skim milk.

Started at 242 down to 225 as of this morning. Squat & deadlift strength is still good, bench is down but also seem to have developed some impingement on my left shoulder. Need to start doing more rehab band work.

Originally Posted by Silock (Post 10771728)

I meant on the carb ups. Carbs + fats on a carb up = fat gain

Originally Posted by Pestilence (Post 10771688)

I went on Sunday and bought a ton of meats to get me through the next couple of weeks....tilapia, salmon, swordfish, frozen burgers and steaks. Plus I've got pepperoni slices, cheese sticks and baby spinach. I just need to get back into the swing of things again. Should actually be easier this time since keto was supposed to be less than 20 carbs a day....not 30.

Originally Posted by Aspengc8 (Post 10771816)

Sorry, misinterpreted you the first time then. Spot on though, carb ups should be as low fat as possible! How is your UD cut coming along?

Originally Posted by penguinz (Post 10772121)

Silock---Why haven't I seen you out at OP Soccer Fields lately?

Originally Posted by Pestilence (Post 10771688)

I went on Sunday and bought a ton of meats to get me through the next couple of weeks....tilapia, salmon, swordfish, frozen burgers and steaks. Plus I've got pepperoni slices, cheese sticks and baby spinach. I just need to get back into the swing of things again. Should actually be easier this time since keto was supposed to be less than 20 carbs a day....not 30.