My get ripped diet

[caladin]

2 week of this followed by a 12 hour refeed.
Im about 14%BF 220lbs 5'10


Breakfast - 6:00AM
4 eggs
2 oz chicken
1 teaspoon olive oil
1 teaspoon coconut oil
1 oz cheddar cheese
10 salmon softgels
1 serving any vegetables
44 grams protein - 46 grams fat


10 Grams of BCAA - 9:00AM


Lunch - 12:00PM
5 oz chicken
60 grams walnuts
5 salmon softgels
2 servings any vegetables
43 grams protein - 45 grams fat


10 Grams of BCAA - 3:00PM


Dinner - 6:00PM
5 oz chicken
60 grams walnuts
5 salmon softgels
2 servings any vegetables
43 grams protein - 45 grams fat



Pre-Bed - 9:00PM
2 scoops Biotest Metabolic Drive
Greens formula
1 teaspoon olive oil
1 teaspoon coconut oil
1/2 avocado
40 grams protein - 20 grams fat

[ecke70]

how about training??

[Jacked!!!]

whats ur carb intake?

[caladin]

whats ur carb intake?

Around 15grams a meal all from veges

[caladin]

how about training??

Well it would be best put in the training forum but I will put an abriged version.


Day 1: Heavy lifting chest/back + alactic work

Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work

Day 3: OFF

Day 4: Heavy lifting quads/hams

Day 5: OFF

Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work

Day 7: OFF

Now, for the alactic session I do suggest sprinting. However sprint cycling can also be an option.

If you select sprints as an option I suggest keeping the total distance for the session at around 300-400m at the maximum. For example you could perform:

4 x 30m (120m total) + 3 x 60m (180m total) = 300m

or...

6 x 30m (180m total) + 2 x 60m (120m total) = 300m

or ...

5 x 60m = 300m

or...

1 x 30m, 1 x 60m, 2 x 100m = 290m

etc.

The rest intervals should be pretty similar to that used during a limit strength session. For example, in this program you have around 5 minutes between sets of the same main exercise.

For example, after your chest superset you have 2 minutes of rest before you hit the back. Then the chest continues to rest for the 1 minute or so of the back set. Then you have another 2 minutes of rest before getting back to the chest. So for our sprints, 3-5 minutes of rest should be used. The key is to be totally rested before hitting the next sprint.

Lactate induced workouts are circut routines.

I will post the complete workout in training.

[Miss Muscle]

Holy Shit.

I see we've decided on a fat/protein diet.

20 fish caps per day....I'd say that really isn't necessary. I'd rather have a nice scoop of nut butter personally.

Thank god you added in the greens concentrate....I have to wonder how your pH in the blood is.

So how is this working for ya? And is it helping curb hunger and cravings?

Is Dave Palumbo your hero also?

5 oz chicken....I calculate that to be approx 60 grams protein but you calculate it to be 43.........

[evansss]

why the coconut oil?

[Jacked!!!]

personally id go and have a look at dav palumbos forum over at MD...one of the best forums pages around.

To me, your making your training way to complicated and with the lack of carbs in your diet to provide enough energy for you anaerobic workouts all your going to be doing is burning nothing but muscle. HIT style cardio does not sit well with low carb diets.

[Miss Muscle]

personally id go and have a look at dav palumbos forum over at MD...one of the best forums pages around.To me, your making your training way to complicated and with the lack of carbs in your diet to provide enough energy for you anaerobic workouts all your going to be doing is burning nothing but muscle. HIT style cardio does not sit well with low carb diets.

I could not agree with you more.

[caladin]

why the coconut oil?

first to balance out my fat intake.
second reason is this
http://thyroid.about.com/cs/dietweig...coconutoil.htm

[caladin]

Holy Shit.

I see we've decided on a fat/protein diet.

20 fish caps per day....I'd say that really isn't necessary. I'd rather have a nice scoop of nut butter personally.

Thank god you added in the greens concentrate....I have to wonder how your pH in the blood is.

So how is this working for ya? And is it helping curb hunger and cravings?

Is Dave Palumbo your hero also?

5 oz chicken....I calculate that to be approx 60 grams protein but you calculate it to be 43.........

Fish oil has great anti-inflammatory abilitys and balances out my fat intake. I took the protien content of my bag of chicken so I hopes it correct

There is also 5 servings of green vegs on top of the greens. So that should help with fiber and blood ph

Give me a day or two and i will right up the whole setup. Supps and sauce also.

[caladin]

personally id go and have a look at dav palumbos forum over at MD...one of the best forums pages around.

To me, your making your training way to complicated and with the lack of carbs in your diet to provide enough energy for you anaerobic workouts all your going to be doing is burning nothing but muscle. HIT style cardio does not sit well with low carb diets.

I agree to an extent. I will post the whole setup once I get s few minutes and show you how I hope to avoid that.

[ecke70]

i would like to add that im not a fan o these extreme low carb diet. because its not a permanent solution. sometime your going to come off the diet and start gaining weight back. i thin for most people it would be better to alter their eating habits slighly and sticking with.

well maybe its better for a proffesional bodybuilder to come on and off diets in order to gain muscle. but for most who only train for fitness I think it would be better to keep it pretty much the same year around only alter it slightly.

[caladin]

Yep if you dont transition off slowly all the fat will come back