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  1. #16
    PENCILNECK
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    I don't really know enough about those types of products to comment too much to be honest, I'll have to read up on them before I can comment! Sorry guys!

    Just a quick update about my progress anyway, had my cheat meal Friday which consisted of a 9inch pizza with chicken bacon and pepperoni accompanied by some Oreos.
    Felt pretty good afterwards it has to be said!

    Today will be day 15, I've lost roughly 13lbs, looks like mostly water. Much more vascular looking than before and I'm starting to see a little shape in my abs. one thing Im a bit suprised about is the fact that I haven't lost much if any strength, any thoughts on this? I assumed as my weight dropped so would my lifts, endurance however has dropped a little.

  2. #17
    PENCILNECK
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    So coming up on 4 weeks now, down about 15lbs.
    Went a little overboard on the cheat Friday night, back on track right away so no real damage done.

    Im curious as to opinions regarding the breakdown of my diet
    at the moment I'm taking in 330g protein, 115g fat and 24g carbs.

    Im not following Daves meal plan which adds up to 320g protein, 125g fat and 28g carbs.

    As there is little difference in the outcome values of both should I just leave it as is or switch to Daves meal plan in your opinions?

    My day breaks down to:

    BREAKFAST
    7Eggs, 3 egg whites
    Berocca multi vit

    MEAL #2
    Whey isolate 55g
    udos oil

    MEAL #3
    220g chicken/turkey
    40g ham cubes
    1tlsp sesame seeds
    .5tlp curry powder
    habanero chill pepper
    20g broccoli
    .5tlsp soy sauce
    Udos oil

    MEAL #4
    220g chicken/turkey
    40g ham cubes
    1tlsp sesame seeds
    .5tlp curry powder
    habanero chill pepper
    20g broccoli
    .5tlsp soy sauce
    udos oil

    MEAL#5
    220g chicken/turkey
    1tlsp fajita powder
    udos oil

    MEAL#6
    Casein shake 30g

    Just curious to hear opinions whether they are good or bad!

  3. #18
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    This is Daves meal plan by the way to save you guys searching for it.

    MEAL#1
    5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

    MEAL #2
    SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

    MEAL #3
    "Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

    MEAL #4
    SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

    MEAL #5
    "Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

    MEAL #6
    SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

  4. #19
    AVBG
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    Quote Originally Posted by IrishAesthetics View Post
    So coming up on 4 weeks now, down about 15lbs.
    Went a little overboard on the cheat Friday night, back on track right away so no real damage done.

    Im curious as to opinions regarding the breakdown of my diet
    at the moment I'm taking in 330g protein, 115g fat and 24g carbs.

    Im not following Daves meal plan which adds up to 320g protein, 125g fat and 28g carbs.

    As there is little difference in the outcome values of both should I just leave it as is or switch to Daves meal plan in your opinions?

    My day breaks down to:

    BREAKFAST
    7Eggs, 3 egg whites
    Berocca multi vit

    MEAL #2
    Whey isolate 55g
    udos oil

    MEAL #3
    220g chicken/turkey
    40g ham cubes
    1tlsp sesame seeds
    .5tlp curry powder
    habanero chill pepper
    20g broccoli
    .5tlsp soy sauce
    Udos oil

    MEAL #4
    220g chicken/turkey
    40g ham cubes
    1tlsp sesame seeds
    .5tlp curry powder
    habanero chill pepper
    20g broccoli
    .5tlsp soy sauce
    udos oil

    MEAL#5
    220g chicken/turkey
    1tlsp fajita powder
    udos oil

    MEAL#6
    Casein shake 30g

    Just curious to hear opinions whether they are good or bad!
    The only thing I could really fault is the ham and the casein shake. What I'd personally do is drop the ham, increase the difference in turkey/chicken and udo's.

    Any further diet tweaks would need to be done by someone who can see where you're at - physique wise and can therefore make any adjustments as the fat loss slows.


    Sent from my iPhone using Tapatalk

  5. #20
    PENCILNECK
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    Quote Originally Posted by AVBG View Post
    The only thing I could really fault is the ham and the casein shake. What I'd personally do is drop the ham, increase the difference in turkey/chicken and udo's.

    Any further diet tweaks would need to be done by someone who can see where you're at - physique wise and can therefore make any adjustments as the fat loss slows.


    Sent from my iPhone using Tapatalk
    Thanks for the feedback, just for my own understanding why would you drop these 2?

    Ham - 21g Protein, 1.1g fat, 0.7g carbs.
    Casein - 23g protein, 0g fat, 2g carbs (1g sugar)

    Im almost out of the casein anyway so it's good news that I won't need to buy more!

  6. #21
    AVBG
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    Quote Originally Posted by IrishAesthetics View Post
    Thanks for the feedback, just for my own understanding why would you drop these 2?

    Ham - 21g Protein, 1.1g fat, 0.7g carbs.
    Casein - 23g protein, 0g fat, 2g carbs (1g sugar)

    Im almost out of the casein anyway so it's good news that I won't need to buy more!
    Ham IMO is too high in sodium and fat (wrong kind of fat) and casein is poor quality protein. You're better off sticking to a quality whey isolate and slowing down its absorption (for evening meal) with mac nut oil or Nat peanut butter.


    Sent from my iPhone using Tapatalk

  7. #22
    RX MEMBER Conrad's Avatar
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    LIke AVBG stated; I would drop the ham. Why not add red meat or fish? May get burned out on chick.turk

  8. #23
    PENCILNECK
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    Yeah a couple days last week I made up a couple burgers from premium lean steak mince, switch it up now and again but the chicken/turkey is just cheap and easier to flavour up without sauces and stuff! Point taken though might switch one meal to red meat every day.

    Im not really a fan of peanut butter but Ill give it a try in the isolate shake pre bedtime. Ham is gone to the dog for his dinner today, I'll bump up the chicken instead for my meals.
    Ill get some progress pics up soon too,

    Thanks for the input!

  9. #24
    RX MEMBER Conrad's Avatar
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    Dont do the peanut butter than. My favorite is cashew butter and mac oil in my shakes

  10. #25
    PENCILNECK
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    Had 2 shakes with the peanut butter and it tastes ok so I can stick with it! Might get some mac oil and cashew butter too to change things up now and again.

    Thanks Conrad

    Gonna up my cardio to every day from now on too I think and see how that goes. 25-40 mins low intensity stairmaster or stationary bike.

  11. #26
    PENCILNECK
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    What's the general opinion on using veggie days once a week to accelerate the fat loss on this diet? Along with increasing cardio to a minimum of one fasted 40 mins session every day I was considering adding one protein/veg day halfway through the week? Either that or just halving fat intake once a week on the same schedule. The main concern I'd have would be the catabolic factor of the idea.

    On a side note I've opted to switch to a diet almost identical to Daves outline, any tips on suppressing hunger? Increasing fiber was my first thought but I'm curious to hear other suggestions.

  12. #27
    AVBG
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    Veg/pro days is a good idea. I dont get any hunger issues and I do this diet year round (staying within 15 lbs of contest weight) with two cheat meals a week (wed/sat nights)..


    Sent from my iPhone using Tapatalk

  13. #28
    PENCILNECK
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    How do you work it year round? Do you keep your cals and percentages the same? Id assume you'd have to raise them some bit in the "off season"

    Ill give the pro/veg day a go come tues or wed as today (sat) is my cheat, I'd prefer to be in full swing ketosis when adding that day in rather than just coming back into it and adding it earlier in the week.

  14. #29
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    dont do pro/veg unless you stop loosing weight.... imo keto all together is not a good diet esp if your natty but if your gonna do it dont push it untill you stop loosing bc with keto you will plateau quick!

  15. #30
    The Engineer: GAT Lead Rep lastson's Avatar
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    Quote Originally Posted by Minnphat View Post
    dont do pro/veg unless you stop loosing weight.... imo keto all together is not a good diet esp if your natty but if your gonna do it dont push it untill you stop loosing bc with keto you will plateau quick!
    You'll plateau quick on keto ? Is this without using a refeed day or just in general ?... I've been running keto since begining of march and still am leaning out and haven't had a calorie reduction...

    last

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