low carb

Journal Entry 266 – Strength Plateau / Carbs / Random …

This marks my 5th week at my current split. Last week started horribly¬†in terms of lifting. Everything felt heavy as h@ll and I didn’t even want to go to the gym. I tried to go lower carb last week with higher fats and let’s just say that didn’t work out too well. Towards the end of the week, my strength was much better, but that is mainly because I started to slam carbs again. Also, the pork rinds experiment was kind of a fail, because they taste horrible. ūüė¶

So, I decided to start eating carbs every meal and increased my calories. My weight has been a rock at 181lbs. I’ve eaten around 2400 calories every day this week with well over 200 grams of carbs a day. Fat has also been higher at about 70 grams and protein has been between 120-145 grams. I really want to start throwing up some heavier weight though. I’m tired of getting stuck on the same weights and the only way I see this is going to happen it to keeping bumping up my calories and carbs til I find every day in the gym see’s some type of progressive overload. I honestly think it is possible to see this if you are eating enough.

I have noticed some interesting benefits recently though. I can put down a serious amount of food and wake up looking pretty good. I used to diet super “clean” all the time and every time I had a cheat meal with too much “carbs, fats and sodium” I would look like bloated mess for maybe up to 2-3 days. And then I would then go back to the low-calorie diet and the cycle would repeat. I can only attribute this to higher testosterone. Carbs and fats increase testosterone and protein decreases it in a dose-dependent¬†fashion. I like protein, but there really is no benefits to overeating it, when all you likely need is more carbs.

Random Reading:

https://forum.bodybuilding.com/showthread.php?t=157454583

https://www.muscleandstrength.com/articles/gain-35lbs-in-6-weeks-naturally

If those aren’t interesting reads, then I don’t know what is. ūüėČ My goal in the not too distant future is to bench 225x 8 reps for 3 sets. I really want to hit this as soon as possible. Also, ran into an old friend yesterday who is probably 200lbs and under 10% bodyfat. He was one arm shoulder pressing 80lb dumbbells and benching 380lbs. Yeah holy sh!t. Made me feel like a weakling. I need to step my game up. ūüôā

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Journal Entry 265 – Challenge Update / Pork Rinds

I missed my post last week because Sarah and I went to Greensboro¬†NC so that we could visit her family. We also had to pick out some wedding cake and get a few things straight. I missed my training¬†signup at Gold’s last Friday, Saturday, and Sunday. That means I’m already 4 points down just from missing signing up. I’ve been monitoring the signup names and there is only one other person that has been as consistent as me¬†in signing up. He did miss yesterday though. So I can still win as long as he drops zero weight and I can manipulate the scale by at least 5 pounds. Monday morning I will get up and clock 5 miles or so, just to sweat out a bunch of weight. I will then eat a super light breakfast and probably go the gym early so that I can weigh in¬†before really eating much of anything.

 

I’ve been doing some more reading on the benefits of glycine. Which if taken regularly¬†can have TREMENDOUS¬†benefits:¬†Dr. Axe – Glycine Benefits¬†and¬†Valtsus Blogspot. Turns out pork rinds are one of the best sources of this critical amino acid. For optimal benefits, you want to have 10-13 grams a day. Pork rinds have 12 grams per 3.5oz. They also have zero carbs, 5 grams of fat with a mix of mono and saturated fat and 7 grams of protein per serving of 1/2 an ounce. A perfect food for a higher fat and lower carb diet. It also has decent sodium, which is really important on lower carb diets to prevent flushing electrolytes out of your system and really feeling like crap. The only thing about the protein is it does not have essential amino acids in it. This isn’t a huge deal though, because this protein spares the essential protein and taking in more of this protein and less “essential amino acids” has been shown to have better anabolic potential anyway. Glycine is also extremely anti-inflammatory and if there are negatives to eating a bunch of muscle meat, glycine seems to balance this out. Something tells me switching to pork rinds over popchips¬†for lunch may have some interesting benefits. ūüėČ

My workout split is still exactly the same and the goal is just to keep increasing in strength.

Journal Entry 213 -Protein is King

Another week on my 3 day full body split and really enjoying it. I was able to increase almost every lift yet again and leg movements have felt almost easy to me. Usually on leg exercises I bump the weight up by at least 10 lbs and upperbody gets moved up 5lbs each workout.

Squats 205 x6,6,6,6 so moving to 215 next workout. ¬†Lunges 50lb db’s for 4 sets of 10 reps. I was shocked at how easily I knocked those out. Moving up to 55lbs in each hand next workout. Trap bar deadlifts were the last workout and I did 215lbs for 4 sets of 10 reps, so I will hit 225 reps next workout.

All of my push movements I was able to pick up a few reps, but BB seated press was the only one I could increase to the next weight. Still working with 185lbs for BB bench for 4 sets of 6reps, 110lbs for seated BB shoulder press and 75lbs in each hand for low incline press for 4-5 sets of 40 reps goal.

Pulling movements, BB row I’m able to increase to 145lbs next workout after knocking out 140lbs for 40 reps. Chinups are slowly increasing and I was able to pick up a few reps on each day but not enough to increase the total weight.

As for arms, shoulders and abs; I’m still working with 80lbs for BB curls and got 32 reps, so sticking with that next week. Dips increased again and will use 15lbs added next week. I’m putting the weight between my feet instead of using a belt for this workout though. Helps keep my body straightened and I actually feel it more in my chest this way. Lateral raises I’m up to 20lbs for a 40 reps goal and both reverse crunch and cable crunch were significantly increased from last week. On reverse crunch I just move the setting up a little, so I can get more of a steeper incline.

On all days I shoot for about 10000 steps a day through walking. I usually get closer to 12-13000 steps a day right now, mainly because I have more time on my hands.

My calories have been averaging about 1800-2000 calories a day and I haven’t weighed myself in roughly 2 weeks. The last time I did I was around 175lbs on a doctors scale for a checkup. My scale is broken and I will likely buy another one, but I feel like I just dont need it right now. I have been getting stronger and continue to lose body fat. I know this due to the mirror and the way my clothes fit. My 32″ pants feel much more comfortable then they did after my 3 month hiatus of not really tracking anything haha. I estimate my intake during this time was around 24-2500 calories a day, but that was an estimation. I was playing around with low protein intakes during this time, because apparently “you didn’t need that much” and ate more carbs and fats as a result. I also added in some alcohol into my diet. But basically I would track 2400 calories, but in reality it could have been far greater, because I wasn’t exactly tracking very closely. The results showed too. After I got back from my cruise, I’ve almost had tunnel vision getting back to my ways. I should mention though, this is a relative “out of shape.” I like to stay pretty lean almost all the time, because of personal preference. So anytime I gain weight, I notice immediately and my pants feel tight and definition is blurred. For me this unacceptable.¬†I also noticed that even though my calories were higher, my lifts weren’t moving at all. So basically I was building fat and not muscle.

These last 3 weeks I’ve noticed a lot about what personally works for me. High protein, moderate carb, low fat seems to be the holy grail for my body. I have played around with a lot of different things and I’m glad I did them, because I know they don’t work for me. This way of eating is simple, focus on protein foods for all meals, throw in some fruits and vegetables and add in small amounts of fats at each meal. My energy and strength has never been better. I’m also having a much easier time leaning out with this diet. Maybe the high thermic effect, but I have tried a similar diet with a low fat intake, but focused on carb foods and less on protein and the results weren’t nearly as good. In my humble opinion, I really think it has to do with fuel utilization.

I can eat as much protein as I want and not put an ounce of body fat on. I dont get bloated with protein and digest it very well. It reduces my appetite and cravings, especially for carbs. I find it painfully easy to eat this way and my energy and strength in the gym is never better. During times of stress or dieting more protein has been shown to be very effective at helping the body recover and I have noticed these benefits. Soreness is very light and I’m able to progress much faster between workouts. Again this is protein magic in my opinion. I was on the same routine with more calories and carbs and fats and it didn’t do anything good for me.

At the moment my goal is just to focus on protein foods and veggies. This is the foundation of my diet. I’m ditching a lot of the added fat sources for now, like guacamole, fatty cheeses, whole eggs, added oils. I need some fat, but seem to look a lot leaner without these things. I plan on keeping my fat intake around 40-50 grams, which seems to work best for me. Anytime I play around with high fat intakes, my calories tend to be hard to hit, appetite actually goes up and I dont really notice any benefits, except a softer appearance.

Carbs have been mainly from fruits and vegetables. My intake of those has been roughly 100-160g a day. This seems to work very well for me. I occasionally throw in some bread, but typically dont eat too much starch. Don’t really need it either, just tends to slow me down.

My calories on an ideal day at the moment is 1800 calories – 200g protein / 135g of carbs 50g of fat. This is usually what my routine diet looks like:

  • Meal 1 – 2 scoops of protein powder, 1 cup of berries, 3/4 tbsp of peanut butter, coffee with splenda and half and half
  • Supplements – Creatine 5g, Glycine 5g, Fish Oil 1.8g of EPA/DHA, Vitamin D, Pregnelone 30mg, Magensium
  • Meal 2 – 6-8oz of meat (chicken, tuna, seafood, pork tenderloin, red meat, 5-6 egg whites with 1 whole egg) 1 low fat cheese wedge, 3 servings of green vegetables, some type of low calorie sauce
  • Meal 3 – Quest bar and half of a pure protein bar
  • Meal 4 – Same as Meal 2
  • Meal 5 – Casein protein powder with berries and some fat free redi whip

This is still a very balanced diet in my opinion it’s just that protein has precedence over everything else, meaning the focus is on protein and everything else naturally falls into place. Also I have been rotating my protein sources a lot. Meaning I try to get a different meat at each meal, just to prevent burning out on a certain type. I also never go below 40 grams of fat a day. If I’m lower than this I’ll add in some peanut butter at the end of the day. A little fat goes a long way. I almost always hit enough fat though, so it’s not an issue. Most protein foods always have some fat in them.

I should also mention that in addition to bumping up the protein, I’ve also been taking creatine. This could be another reason for my strength gains. I’m at a very interesting point right now though, so I’m going to ride it out as long as I can.

Forgot to mention as well, In my article low carb limbo, My goal was to hit at least 12-1300 calories a day worth of GLUCOSE calories. Eating 100-150g of carbs and 200 grams of protein or more easily hits that. This is another reason why dietary fat needs to be reduced. As I alluded to earlier, I think making protein the most important thing and making sure I eat enough glucose has been the main reason I’ve been able to increase my strength in a deficit.

A lot of my pictures didn’t show up on my pc for some reason, but here is a couple:

Low Carb Limbo, Keto and Building Muscle While Burning Fat

Low carb limbo is essentially a grey area between keto dieting and a normal carb based diet. I discovered this term reading through a blog that I will cite at the bottom of the article. Low Carb is a very vague term. Most people know that 3-400 grams a day is not low carb, but is 150grams low carb? I think many people get stuck in Low carb limbo, myself included in the past, and I think a lot of it is just poor advice, even from experts. I have read a lot of articles stating that anywhere from 50grams – 100grams is good for fat loss. Where did this number come from though? I mean that’s not a good number for fat loss if you eat 200 grams of fat a day. Many people think that ketosis develops when carbs dip under 100 grams of carbs. It may, but it may not. Even if it does develop its usually not enough ketones to replace all the glucose you still need for basic basal functions. After going back and reading some articles by Jacob Wilson I think people should take one of two approaches to stay out of this low carb limbo. Staying out of this grey area should greatly increase your energy levels, protect your muscle (I’ll explain why in a minute), and should allow you to bust through your body composition plateaus.

The first approach is to go straight ketogenic. A perfect healthy and safe diet, but in ¬†my opinion very difficult to achieve in today’s society, especially if your social. This requires you keep carbs under 30 grams for a long period of time. No one really knows how long it takes, but for many that have achieved full ketosis it can take a long time, such as weeks or more at a time. Probably depends on the diet you were on before you attempted it. You also have NO carb refeeds at all. Refeeding throws you out of ketosis and can take you a while to get back into it, which ruins the effectiveness of the diet. You also need a very high fat intake and need to keep protein below 120grams and it may be even lower than that. Eating too much protein will throw you out of ketosis and ruin the effectiveness of the diet. Doesn’t sound too fun anymore does it. By eating carbs and protein in too high of an amount the body starts to shift over to glucose burning again and this can be very bad for your muscle mass. Ketones displace glucose only when the body has no source of glucose. The diet would likely get pretty stale after awhile, because you would be eating the same fatty foods over and over. But some people do like it. Jacob Wilson also found that when carb totals were increased above 30 grams to 60g and 104g, even a high protein intake couldn’t prevent muscle loss on a diet. Now I know that low carb limbo is responsible for this and I’ll explain why during the second approach. So with keto, you’re either on or your off. There isn’t a middle ground with this diet and protein and carbs NEED to be controlled and kept low for it to work. Personally, even though keto has some really interesting benefits, there is no way I would ever attempt this diet.

The second approach and what most people need to stick to is a carb based diet of around 150grams a day minimum on average. I consider 150grams to be a low to moderate carb diet and with this many carbs you are not on keto and you aren’t in low carb limbo. After reading through how much glucose needs you have in your body the answer for most people under restful conditions is about 150g-170g a day. This is to regulate glucose needed by the brain, liver, red blood cells and immune functions. This is also doesn’t change much based on a person’s size. If you weigh 400lbs or 120lbs these are likely unchanged, because organs dont really vary in size.

Guess what happens when you eat 50grams of carbs a day… you start to lose muscle unless your protein is extremely high. Protein can displace carbs almost at a 1:1 ratio so that body can get its glucose, but you dont want protein to be used in this manner. You want protein to be used for structural functions and muscle building. Well at least people that want to look good do. So bascially the protein you eat is being used as an energy source. This means no muscle building and strength loses, because the basic structural functions of the body are more important than building muscle. So lets take our example of someone eating 50grams of carbs a day. Lets say the body requires 170grams of carbs (under restful conditions) so you ate 50g of carbs, but you still need another 120grams of glucose. Say goodbye to your protein intake. Let’s say you eat 120grams of protein a day. Many consider this low if your a bodybuilder, but I feel like most people consider this high. All of that protein is going to be used as carbs, to feed the brain and basic functions and this leaves none left over for your actual protein needs. Now it probably doesn’t work exactly like that in the body, but the point is when your trying to build or even protect muscle on a diet, you DO NOT want gluconeogensis to occur in a manner such as this. I guess you could eat 300 grams of protein to prevent this if you truly didn’t like eating carbs, but that’s up to you. I will say though that is a saving grace of high protein diets. If you do consume this much, you are eating enough glucose to provide the brain, liver and immune system with glucose and still have enough protein left over to protect and maybe build muscle. I also forgot to mention that those are the needs you have BEFORE activity is factored in. If you lift weights you needs go up even more. Lifting on too low of a carb intake doesnt really sound like a good idea anymore. Not unless you carb cycle, but in reality all cycling does is balance out your weekly intake anyway.

So summing up the second and recommended approach: When dieting or just eating at general maintenance, you want at least 1200 calories a day worth of glucose before activity is factored in. This can be achieved with 150grams of carbs and 150grams of protein. Protein has been shown to be toxic in large amounts, so I would honestly ditch the excessive protein (eating in excess of 200grams) and eat a more normal diet including a decent amount of carbs. The sources likely dont matter as Menno Henselmans has pointed out in his article: Is a Carb a Carb?. Once 1200 calories of glucose are achieved your muscle mass will be protected and likely allowed to get bigger, since none of the carbs will be needed for gluconeogensis.

Weight lifting also increases your needs, but its probably not as much as you think. If you do a pretty normal 4 day split routine with a combo of isolation and compounds and with not much cardio besides just walking, then your probably need an additional 300grams over the course of the week to replenish what you used on TOP of the glucose needs I stated above. 300 grams may even be stretching it, as the ATP system is relied on sometimes far more than glucose when lifting weights, but lets play it safe.

So if someone that weighed around 75-80kg was trying to build muscle and lose fat at the same time, then this is what I would recommend based on this information.

The first step is to factor in your daily glucose needs on a weekly basis. 1200 calories of glucose a day maximizes your glucose needs under restful conditions, but lets factor in exercise. 1200 x 7 = 8400 calories. Add in another 300grams or 1200 calories for the workout and you are now at 9600 calories a week. 9600 / 7 = 1371 calories a day. 1371 / 4 = 342 grams of glucose a day to provide everything the body needs. 342 / 2 = 171grams of carbs and 171grams of protein if you split it evenly down the middle. If you want to go higher or lower carb or vice versa, that is individual and up to you, but you want to consume at least this. An example, lets say you are carb sensitive and like eating protein more. You could eat 220 grams of protein and 122g of carbs or lets say you hate protein and do well with higher carbs, then you could do 240 carbs and do 102 grams of protein. The total glucose needs are the most important factor. Now factor in your fat intake. I wouldn’t recommend going below 40grams of fat ever, because under this level absorbing vitamins and minerals, testosterone, diet adherence and maybe even depression can become a big issue. There doesn’t seem to be an upper limit to fat intake however. As I stated the glucose needs are somewhat of a minimum and maximum. This means that this is what the body requires to fuel bodily functions and to build and protect muscle mass on a non ketogenic diet. But going above this amount serves no additional benefits and if you go to high in carbs, you’ll probably just get fat if you dont handle carbs well. This means that fat can fill up the rest of your needs if you wish. That’s quite a large range from fat, but this person wants to build muscle and burn fat at the same time. That means that body fat needs to come into play as an energy source, so eating a ton of fat would negatively impact the burning of the body’s fat stores.

(Sidenote) – After looking this up, its kind of interesting how this looks strikingly similar to many precontest diets that bodybuilders have known about for years, even if they didn’t know the actual science behind how it worked. Anecdotal evidence at its finest.

So lets go back to the minimum calories and carbs/protein/fats this person needs to achieve his goal. Carbs 171grams / Protein 171grams / Fat 40grams – Total Calories – 1728 calories a day. Based on this persons needs he would likely lose muscle if he dipped below this amount of calories based on his size. If not lose muscle, then he would definitely not be building any muscle dipping below this intake. I would honestly set his fats to at least 50grams, so that would move him right up to 1820 calories a day, but if he liked 40grams of fat he would likely be fine. If he wanted to reduce his calories to lose fat faster, then he would need to reduce his weekly workout volume to ensure recovery. If this person was completely sedentary for a week or so then he would need a minimum of 1200 glucose calories and 40 grams of fat at least, so about 1560 calories.

Also I sort of mentioned this earlier, but carb cycling could work for a plan like this, but is completely unnecessary unless you actually enjoy it. As long as the weekly average is the same it really doesn’t matter if you cycle your intake.

Be careful of refeeding and cheats on a plan like this. What I presented was your daily balance of all you need to burn fat and build muscle. That means if you want to burn the max amount of fat you need to be between 1720-1820 calories a day averaged out over the week. If you refeed or cheat, then you need to factor that in to your weekly balance. So if you go 6 days of 1750 calories and have an all out cheat day of 4000 calories, your weekly calorie balance is 2070 calories. Which can negatively impact your fat burning. Consistency is crucial on a plan like this. If you have a big meal coming or party coming up then, go low calorie or intermittent fast until the big event so you can stick to your numbers. Or you can go higher calorie that day, but will need to go low calorie the next day to balance it out.

Also cheats and refeeds are not the same. Cheats are rarely a good idea and can set you back a week if it had a lot of fat, because almost all fat is stored in a surplus, especially if lots of carbs and protein were along side it. (Which I’m sure they will be on a cheat)

Refeeds are a much better approach, but their effectiveness is questionable. Refeeds seem to be much more effective if you are not eating enough carbs or glucose to begin with. So if you are dieting in low carb limbo, between 40g-140g or so and not eating enough protein to compensate, then refeeds can help balance you out and upregulate metabolism and leptin for a max of about 24-48hours or so. I would only recommend these if you hit a plateau and you have been consistently on point for at least 2 weeks. I do think a refeed is probably a good idea at this point. Until you reach this point though, you should have plenty of glucose to prevent leptin and energy from going to low anyway, so I wouldn’t mess around with these too much.

References:

http://primalnorth.blogspot.com/p/keto-adaptation-vs-low-carb-limbo.html

http://zerocarbzen.com/2015/10/05/a-high-fat-ketogenic-diet-is-protein-sparing/

http://www.bodybuilding.com/fun/ketogenic-dieting-frequently-asked-questions.html

http://perfecthealthdiet.com/2011/03/protein-for-athletes/

http://bayesianbodybuilding.com/is-a-carb-a-carb/

http://www.bodybuilding.com/fun/ask-the-nutrition-tactician-whats-the-difference-between-a-refeed-and-a-cheat-day

Journal Entry 196 – Westside Week 1 – Phase Shift Diet

Average Weight:

173-174lbs

Lame Office Pic

Bored Office Pic ūüėČ

Workouts:

First week completed of Westside for Skinny Bastards part 3 and I really enjoyed it. A lot of the exercises I have been doing are different and force you out of your comfort zone. Favorite day was probably Repetition Upper Body doing 3 sets of max reps for Bench. Stuck to 135lbs and just repped it until I could barely rerack the weight. Been awhile since I have done max reps like that. Also got a really good pump afterward.

Max Effort Lower started with trap bar deadlifts and I got up to roughly 245lbs for 5 reps on those. Very good overall exercise and followed those up with lunges and dumbbell romanian deadlifts. My hamstrings and traps were sore for the next 4 days.

Max Effort Upper started with barbell bench and hit 195×4 for the top set. A little lower than I wanted, but I expect this to shoot up in future weeks.

Dynamic lower body started off with 8 sets of 3 bench jumps. Felt kind of awkward at first, but after I stretch and opened up my hips, the jumps became very easy to complete. I also got a really good sweat going from the plyometrics, which I also havent done in a while. Followed these up with some dumbbell split squats, which were hard as hell. This exercise is basically a combo between a squat and a lunge done unilaterally. Really enjoying the variation though.

I plan to continue this workout for the next two months at least and try to increase my numbers on each lift.

For cardio, I’ve been jumping rope in between sets and on lower body days been doing 10-15 pushups between sets. I also run a mile before each workout and do incline walking almost everyday. Not doing the morning cardio, but I’m still getting it in, in a more enjoyable way.

IMG_2657 IMG_2658 IMG_2659 IMG_2660

Nutrition

Calories getting bumped up to roughly 2400 with 180-200g protein / 120-140 grams of fat / 80-120g of carbs on average.

After seeing a really good article by Erick Minor, I plan to implement a phase shift diet. This is similar to the Anabolic Diet, except you have one refeed day every 2-3 days. This is very important to ensure you don’t gas out and run out of carbs. Basically if your not on a true ketogenic diet, which would require protein to be held at a max of 120-140 grams and carbs under 30 grams (too restrictive), you’re essentially still on a carb based diet. Carbs are depleted after two days of severe calorie restriction or 3 days of low carb dieting. Past this point muscles will start to flatten out, performance will drop off, thyroid starts to slow and mood may drop. Since we dont want that to happen, your simply increase your carbs to at least 200 grams and up to 400 grams twice a week. Fat gain is unlikely as pretty much all of those carbs are going to your muscles, while fat is being burned for energy.

Why do such a diet? – Mainly because my carb tolerance sucks and taking this approach on a bulk can keep you much leaner than sky high carbs all the time. Low carb diets combined with weight training have an insulin sensitizing effect and my metabolism is naturally slow. As much as it would make sense to do the traditional bodybuilder diet of high carbs, low fats, high protein; the results are usually not favorable for me. Although when I bump up fat instead most of the time, my definition stays intact, I dont feel bloated from all the starch and I feel fantastic. Also this approach is much easier from a calorie control standpoint. My appetite tends to increase with too many carbs. Keeping carbs to nothing more than a few fruits and a ton of vegetables, easily keeps the total carb content to under 100 grams. This allows me to load up on protein and fat all day long.

I also think this is a much better approach then the Anabolic diet. Mainly because if carbs are depleted after 3 days then why wait 5 days before reloading? Also if you carb load on Saturday with 400 grams, then your glycogen stores are already full and loading again on Sunday would likely mean spillover since they are already full from the previous day.

Most of my protein and fat sources are animal products, which have been shown to be superior for muscle growth and fat loss over vegetable products. Some chicken, red meat (higher fat), butter, eggs, protein powder, high fat dairy, cheese, low sugar dark chocolate, low carb protein bars and any vegetables are my sources of food. I also eat some peanut butter and sauces (low cal ranch, low sugar ketchup and salsa) and also make sure to get enough sodium. Very important to get enough salt without being on a higher carb diet. Also as for my carb sources, it really doesnt matter to much. I’ll probably reload with some gluten free pasta (mainly because its easy to get down) for dinner and have some oatmeal afterward. I do love some oatmeal, but in moderation only because it can lead to some pretty bad bloating. ūüėČ

Also read an interesting article on Suppversity: http://suppversity.blogspot.com/2015/07/get-your-macros-straight-in-two-minutes.html.

Basically it said on higher carb diet, you still want ideally 80 grams of fat for men and 50 grams of fat for women as a minimum intake. You also want ideally 90 grams of carbs a day for men and 60 grams of carbs a day for women minimum on a low carb diet. Pretty interesting read, because dietary fat is still much higher than most people eat on a regular basis.

If you average out the amount of carbs over the week on a diet such as this it comes in between 150-175 grams a day. Would there be a massive difference between eating this amount everyday and cycling it? Р Most likely not. But I do feel there are several advantages to doing it in a phase shift pattern, such as improved insulin sensitivity, meal planning, appetite control, calorie control and allows you to feast a couple days a week.

Some pics from the week:

Bertuccis Calzone

Bertuccis Calzone

Chicken, two eggs, veggies, cheese, crab rangoon

Chicken, two eggs, veggies, cheese, crab rangoon

Shrimp, pasta sauce with olive oil, broccoli and cheese

Shrimp, pasta sauce with olive oil, broccoli and cheese

3 whole eggs, lean meat, veggies and cheese

3 whole eggs, lean meat, veggies and cheese

Chicken cooked in butter, with onions and cheese

Chicken cooked in butter, with onions and cheese

Chicken cooked in butter with avocado and cheese

Chicken cooked in butter with avocado and cheese