Cutting diet: zero/no carb - need tweeking

[Woldzilla]

Hi,

2 months ago I was advised by Wes to implement zero carb days in my diet as I wanted to cut down from 230 to 190 lbs (at 5ft10). Mind you I do not take nor intend to take any drugs, hormones etc.

For two months I have been strictly doing 6 zero carb days a week and so far I have not had energy issues or cravings.
he results have been good as I been keeping/increasing muscle mass and dropping 20 pounds in weight (between 1 or 2 lbs a week as I measure weight once a week)
I notice the weight loss is mainly the fat in the waist area .

The last week however, I gained a pound again which is no crisis however unexpected so I questioned if my diet was ok to keep up or if I should tweek it.
I have still 20lbs of fat to loose, so I should have enough "reserve carbs" stored in my body as fat/fuel to continue with zero carbing.

At this moment I am 5 ft 10 tall, weight is 210 lbs and I have a wide body structure and guess my ideal weight (six pack showing) should be around 185-190 lbs.

My diet now is as follows:

06:30 1 large glas water + 1 Coffee
07:00 breakfast: 6 eggs (6 whites and 2 yolks),
07:30 Supplements: Multivitamin, Aminos, Fishoil, Creatin
09:30 protein shake (2 scoops mixed in water)
12:00 lunch: 1 box/can of tuna (182 gr, tuna in water with water squeezed out so tuna is dry)
14:30 protein shake (2 scoops mixed in water)
17:00 dinner: chicken breast/salmon/tuna/beef with vegetables such as broccoli/caulifllower/carrot
19:30 protein shake (2 scoops mixed in water)
22:00 protein shake (2 scoops mixed in water)
22:30 Supplements: Aminos and Fishoil

Additional:
I drink lots of water and coffee during day,
I do not use sugar/salt
I train 2-3 times a week and
My training is based on dorian yates training instructions (ref. videos in link in gebig training forum)

The reason for the protein shakes during the day is that I have an office job and I practically cannot eat 6 food meals regularly

Can you please have a look at this diet and see what my points for improvement are (no drugs ) ?

Thanks.

[wes]

Dude,I`m sorry,I forgot to get back to you.

I`ll PM you later today,once I wake up.

Sorry bud! 

[Woldzilla]

Dude,I`m sorry,I forgot to get back to you.

I`ll PM you later today,once I wake up.

Sorry bud! 

hehe no probs.. zero carbs making me impatient

[wes]

How `bout cardio.......doing any ??

Also,you might want to re-feed the body for a few days with carbs, and possibly increase training frequency to 5-6 days per week.

[Woldzilla]

How `bout cardio.......doing any ??

Also,you might want to re-feed the body for a few days with carbs, and possibly increase training frequency to 5-6 days per week.

Cardio: I did this in the beginning after every training 30 mins however on this zero carbing I am wasted and feel "empty" after HIT, I would love to do cardio in the morning however my 2 sons wake up at 05:00 and all I can think of then is coffee

Training freq: i would love to go more often but raising 2 small boys on my own (3,5 yr old and 0,5 year old) does not allow me..only have baysitter 2-3 times a week
Therefore i try and gain all results from eating as less calories possible.. so for lost 20 lbs in two months and feel much better.. only time I feel empty is right after work out before postwo meal

Re-feed the body sounds good in terms of energy however wont I gain weight again then or do I kickstart it by re-feeding and then reducing again?

[wes]

You might kind of kick start your metabolism by re-feeding.

Don`t forget when a person is overweight,the first 20-30 pounds comes off very quickly,then you have to work harder and eat stricter (IMO).

I would say reduce calories by 500 a week and see what the results are,but you aren`t eatring a helluva` lot to begin with.

I also might suggest trying carb cycling ,but my best advice would be add cardio,more training days per week,and to lose taking in  so many shakes and eat more solid food meals.

Don`t know what else to really tell you except that to lose weight,the bottom line is to create a calorie deficit.

[The True Adonis]

Hi,

2 months ago I was advised by Wes to implement zero carb days in my diet as I wanted to cut down from 230 to 190 lbs (at 5ft10). Mind you I do not take nor intend to take any drugs, hormones etc.

For two months I have been strictly doing 6 zero carb days a week and so far I have not had energy issues or cravings.
he results have been good as I been keeping/increasing muscle mass and dropping 20 pounds in weight (between 1 or 2 lbs a week as I measure weight once a week)
I notice the weight loss is mainly the fat in the waist area .

The last week however, I gained a pound again which is no crisis however unexpected so I questioned if my diet was ok to keep up or if I should tweek it.
I have still 20lbs of fat to loose, so I should have enough "reserve carbs" stored in my body as fat/fuel to continue with zero carbing.

At this moment I am 5 ft 10 tall, weight is 210 lbs and I have a wide body structure and guess my ideal weight (six pack showing) should be around 185-190 lbs.

My diet now is as follows:

06:30 1 large glas water + 1 Coffee
07:00 breakfast: 6 eggs (6 whites and 2 yolks),
07:30 Supplements: Multivitamin, Aminos, Fishoil, Creatin
09:30 protein shake (2 scoops mixed in water)
12:00 lunch: 1 box/can of tuna (182 gr, tuna in water with water squeezed out so tuna is dry)
14:30 protein shake (2 scoops mixed in water)
17:00 dinner: chicken breast/salmon/tuna/beef with vegetables such as broccoli/caulifllower/carrot
19:30 protein shake (2 scoops mixed in water)
22:00 protein shake (2 scoops mixed in water)
22:30 Supplements: Aminos and Fishoil

Additional:
I drink lots of water and coffee during day,
I do not use sugar/salt
I train 2-3 times a week and
My training is based on dorian yates training instructions (ref. videos in link in gebig training forum)

The reason for the protein shakes during the day is that I have an office job and I practically cannot eat 6 food meals regularly

Can you please have a look at this diet and see what my points for improvement are (no drugs ) ?

Thanks.

Eat 2000 calories every day of whatever you want (like a normal person).  That is all you need to do and nothing else and I can guarantee you will be in your best shape possible.

[Woldzilla]

Eat 2000 calories every day of whatever you want (like a normal person).  That is all you need to do and nothing else and I can guarantee you will be in your best shape possible.

Thanks TA

Is this because I can assume my body uses more than 2000 so I am in a calorie deficit thus lose weight anyway?

[Woldzilla]

You might kind of kick start your metabolism by re-feeding.

Don`t forget when a person is overweight,the first 20-30 pounds comes off very quickly,then you have to work harder and eat stricter (IMO).

I would say reduce calories by 500 a week and see what the results are,but you aren`t eatring a helluva` lot to begin with.

I also might suggest trying carb cycling ,but my best advice would be add cardio,more training days per week,and to lose taking in  so many shakes and eat more solid food meals.

Don`t know what else to really tell you except that to lose weight,the bottom line is to create a calorie deficit.

Make sense thanks

[The True Adonis]

Thanks TA

Is this because I can assume my body uses more than 2000 so I am in a calorie deficit thus lose weight anyway?

Right.  You can adjust accordingly as well, but 2000 will definitely do it.

Also, if you have started with Wes, just stick with him as if you follow what he says you will end up where you want to be.  I was just giving an alternative you can try if you like.

Either way you will succeed.

[Woldzilla]

Right.  You can adjust accordingly as well, but 2000 will definitely do it.

Also, if you have started with Wes, just stick with him as if you follow what he says you will end up where you want to be.  I was just giving an alternative you can try if you like.

Either way you will succeed.

right. thanks. yes so far good results and sticking with it. however always good to see alternative views for instructional purposes.

[tlc]

Have you checked the carb content of your protein shakes? Some of those things are loaded with carbs. I had immediate results when I ditched all the whey and just knuckled down to eating egg whites instead.

"Gaining" a pound is nothing to worry about, it's not even a bladde's worth or a good dump. Stick with it, it's a surprisingly long slog from seeing the first blurry outlines of your abs to being properly lean...

[WillGrant]

zero carbs and HIT eh good luck, you need carbs to fuel your training - unless of course you are a fat sack of shit, but zero cabs and brutal weight training dont go together - try again.

[Woldzilla]

Have you checked the carb content of your protein shakes? Some of those things are loaded with carbs. I had immediate results when I ditched all the whey and just knuckled down to eating egg whites instead.

"Gaining" a pound is nothing to worry about, it's not even a bladde's worth or a good dump. Stick with it, it's a surprisingly long slog from seeing the first blurry outlines of your abs to being properly lean...

actually i didnt, i paid attention to the protein content and price of course.. Ill do that and compare online as i need to order new protein soon anyway, thanks..
hehe long slog..hmm guess I need to readjust my expectations.. I lost 20 lbs in 2 months while still keeping muscle diameter, even increasing muscle a bit so automatically I expect the same for the next 2 months but makes sense that the fatter I am the easier the lbs go off so going into the long slog

[Woldzilla]

zero carbs and HIT eh good luck, you need carbs to fuel your training - unless of course you are a fat sack of shit, but zero cabs and brutal weight training dont go together - try again.

I understand, for 2 months it went fine and as said I gained bit muscle and lost 20 lbs from 230 to 210 lbs at 5 ft 10 and I am relatively wide framed.. so yes, carry fat in mid section but thats basically it, def not american style hehe
your comment is exactly why I need tweeking ... learning by the tips from getbig + trial and eror

[WillGrant]

I understand, for 2 months it went fine and as said I gained bit muscle and lost 20 lbs from 230 to 210 lbs at 5 ft 10 and I am relatively wide framed.. so yes, carry fat in mid section but thats basically it, def not american style hehe
your comment is exactly why I need tweeking ... learning by the tips from getbig + trial and eror

HIT is best used when you are in a calorie surplus so you can recover - basicly when you are cutting down your mass should be already built , you are a natural remember so your recovery abillitys are limited as it is whilst cutting, now thats not to say you shouldnt still try and train hard, the odd super set here and there or dropset to finish off your workouts with a good pump wont kill you.. If you increase your carbs you will proberly find fat will drop off again , then its time to look at cycling them around your bigger training days , legs,back, chest need more glycogen than arms,calfs and delts... cardio and diet gets you cut but you still need carbs there to help you through the bigger muscled workouts..

[Meso_z]

throw in some ephedrine, theres your tweak

[Woldzilla]

HIT is best used when you are in a calorie surplus so you can recover - basicly when you are cutting down your mass should be already built , you are a natural remember so your recovery abillitys are limited as it is whilst cutting, now thats not to say you shouldnt still try and train hard, the odd super set here and there or dropset to finish off your workouts with a good pump wont kill you.. If you increase your carbs you will proberly find fat will drop off again , then its time to look at cycling them around your bigger training days , legs,back, chest need more glycogen than arms,calfs and delts... cardio and diet gets you cut but you still need carbs there to help you through the bigger muscled workouts..

Thanks Will, so you recommend carb cycling by having higher carb days on days of training major body parts and lower carb days on minor body parts/days off and this will result in fat loss?
I guess untill now I had enough fat to fuel my trainings and now at the point where increasing carbs is required, thanks Ill try cycling this way.

[Woldzilla]

throw in some ephedrine, theres your tweak

Thanks, what sources would you recommend?

[WillGrant]

Thanks Will, so you recommend carb cycling by having higher carb days on days of training major body parts and lower carb days on minor body parts/days off and this will result in fat loss?
I guess untill now I had enough fat to fuel my trainings and now at the point where increasing carbs is required, thanks Ill try cycling this way.

Exactly - If Im cutting (like now) its how I do it and it works.Im enhanced though but it should still apply to a natural, diet and cardio are whats going to get you lean..even if you chuck in a few HIIT for cardio training to start with , just dont overdo those sessions though and no cardio on leg days...

[no one]

Eat 2000 calories every day of whatever you want (like a normal person).  That is all you need to do and nothing else and I can guarantee you will be in your best shape possible.

shut up, idiot.

[CalvinH]

Dude,I`m sorry,I forgot to get back to you.

Alzheimer's

[Agnostic007]

Impressive will power. I did low carb (20-30) a day for 6 months with a cheat meal every 1 to 2 weeks if I craved one. Ended up about 50 lbs less. I would have 2 to 3 weeks where I would come to a stand still. I would review my daily intake to make sure I wasn't forgetting something and I would up my cardio (HIIT) but in the end, as long as I stuck to my guns, made sure I was eating clean, the weight loss would kick in again with a surprise weight drop then steady loss after that.

Just my 2 cents, make sure you are maintaining your diet, keep the cardio and weight lifting going, and have faith...  

[dyslexic]

Stick with one person's advice.


If Wes started the program, let him finish it.


You started this thread "Wes advised me..."


It's like asking for directions. How could you possibly know who's advice to follow? Choose one.

[Julio Ceasar]

Eat 2000 calories every day of whatever you want (like a normal person).  That is all you need to do and nothing else and I can guarantee you will be in your best shape possible.

Haha, best answer ever! A man with a brain!