Alright, Bob, let's get this ball rolling

[Grizzly]

Fat during the refeed is bad. However, fat during the week is encouraged. I don't understand what you mean by "too much fat during the week."

That's one of the principles of a keto diet. Kill the carbs and eat plenty of fat to keep energy levels high and also to stave off catabolism.

IIRC, I'm eating between 175-225g of fat/day.

 

[Bob Smith]

Nope, you can do low fat, low carb and moderately high protein.

Roughly 40g of fat during a refeed is a good amount.

 

[res]

Nope, you can do low fat, low carb and moderately high protein.

Roughly 40g of fat during a refeed is a good amount.

the new keto book recommends during the week, cut maint cals in half. for me that is around 1400 ed. if i keep protein at 1-1.5 gr per lb of lean muscle, that is about 225 grams. plus 25 or so gr of carbs and you have 1000 cal. that leaves 400 cal from fat or 44 grams. Please tell me Bob or grizz if i am going about it all wrong.

 

[Grizzly]

Nope, you can do low fat, low carb and moderately high protein.

Roughly 40g of fat during a refeed is a good amount.

Hmmm, that's interesting. Maybe that works with lighter people only, then. I've done low carb (100ish), high protein and low fat. It came out to about 2500 cal/day. As one would expect, a fair amount of muscle would be lost doing that.

 

[Bob Smith]

Hmmm, that's interesting. Maybe that works with lighter people only, then. I've done low carb (100ish), high protein and low fat. It came out to about 2500 cal/day. As one would expect, a fair amount of muscle would be lost doing that.

As one would expect, youre wrong.

res, your diet looks good. I would do 1.25g pro, 50g carbs and the rest (about 40g) as good fats.

 

[finafreak]

As one would expect, youre wrong.

res, your diet looks good. I would do 1.25g pro, 50g carbs and the rest (about 40g) as good fats.

Hey Bob,wanted to thank you for the positive comment on my thread.


finafreak

 

[Bob Smith]

no prob, just passing along the info I found

 

[Grizzly]

As one would expect, youre wrong.

So, then after the intitial fatloss I experienced, when I dropped 15lbs without a concurrent shift in bodyfat I didn't lose muscle?

 

[Bob Smith]

I just reread your post. You are correct but you cut your calories way too low. It wasnt the low fat/low card aspect of the diet, it was eating way too few calories for a guy your size. Plus, without a refeed you are at a mucher greater likelihood for losing muscle. A combination of no refeed and too low calories is a bad idea.

 

[Grizzly]

Well, that was my point. Then again, I guess low fat is relative. I was getting maybe 70g/day. That's why I said that I believed it might only work for a lighter guy. Perhpas, if I had used 100g/day, it might have worked better.

Every couple of weeks I would end up refeeding, though it was a shitty refeed(pizza, ice cream, pie, fried chicken, etc) that really equated to more of a 10k calorie binge. LOL

 

[Bob Smith]

See, youre overall diet was messed up, so you cant point to the low fat (70g) and say that that was the cause of all your LBM loss. Your current diet is much better, and though ID like to change some of the things around a little bit, what youve been doing has been working great and we'll stick with that for now.

 

[Grizzly]

I think you're missing the point entirely. Low fat can most defintely be attributed to a a loss of muscle due to the fact that low fat = low calories.

If carbs are 75 and protein is 300, without a high amount of fat, for a guy like me, the calories are abysmally low.

And I can point to that as FUCKING FACT, GODDAMNIT!!!!! The ONLY difference between this diet and the ones I have utilized before is that my fat is exponentially higher and my carb choices on carb up days are different.

 

[Bob Smith]

Your food choices during your refeeds will make a huge difference in preserving muscle. And looking at the numbers, 2500 cals during the week wouldnt be bad. It ends up being a little over 50% of maintenance levels, but it would only be for 3 1/2 days. So 75g carb, 400 pro (1.5g/lb), and 60g fat would get you to 2500 cals. You refeeds, if done by the book, would be 10k calories. Thats a lot of damn food. But you would still shed a ton of fat, keep your muscle and be all happy and stuff.

 

[res]

Your food choices during your refeeds will make a huge difference in preserving muscle. And looking at the numbers, 2500 cals during the week wouldnt be bad. It ends up being a little over 50% of maintenance levels, but it would only be for 3 1/2 days. So 75g carb, 400 pro (1.5g/lb), and 60g fat would get you to 2500 cals. You refeeds, if done by the book, would be 10k calories. Thats a lot of damn food. But you would still shed a ton of fat, keep your muscle and be all happy and stuff.

what is the deal with powdered gatorade over already mixed? seems like ingredients are the same.

 

[Bob Smith]

You would think so, but the ingredients arent the same. The premix stuff has corn syrup as its main sweetener. The powdered uses mainly dextrose and sucrose. Granted, sucrose isnt the best refeed sugar, its better than corn syrup or fructose.

 

[Bob Smith]

BUMP for an excellent thread.

 

[John Scott]

ephedrine

As a MMA trainer and having worked with many fighters I don't recommended using ephedrine on fight day. Training is OK but it can gas you very fast because it is a potent bronchodilator. In other words, it can cause you to breath too hard through your mouth making you not bite down on you mouth piece. This also means you can get knocked out easier too.
I developed a product called Nitro Shot for just this purpose. Plus it helps replace electrolytes and reduce lactic acid build up in the tissue without pushing your heart rate while your pumping all that adrenaline. This ends up giving you greater endurance. I have Randy Couture on this exact product and he was outlasting 3-4 training partners as a result.

 

[T.DoT]

CuTTin up!

I need a good one, doing the Clen cycle with ECA stack i know i know, keep it clean, but what should i b aiming for? 5"5 180lbs, i'm doing an hour of cardio every morning and working out 5 times a week 2on1off2on split. help me out here boys thanks in advance




T.DoT

 

[Bob Smith]

You need a good one what? You havent given us any details to work with.

 

[Grizzly]

Did that motherfucker come on to my board and into my thread and try and sell me something? Bob, how did you let such a blatant(and bullshit) advertisement stay in this thread? You should be ashamed of yourself!