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  #1  
Unread 04-03-2013, 02:24 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
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Hi all

Thursday and looking forward to the first carb up.

Feel pretty flat after 3 days of low carbs. Just going to hammer out my morning cardio and try and get 1100 cals or so before afternoon tension workout.

Will update more in a bit.
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  #2  
Unread 04-03-2013, 04:48 PM
Neilnacarter Neilnacarter is offline
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Macros for 3 Arpil 2013

Calories 2210
Carbs 83g (25g of those came from vegetables)
Protein 267
Fat 88g.

Weight 211.4 (Morning of 4 April - last bit of depletion)

Exercise
3 April - 1 hour run
4 April - 40mins spin bike, 10 mins run off bike at 13km/h

Before photo on Monday 1 April and photo on the mornign of 4 day of depletion attached. Looking forward to some carbs this morning.

I have a question though - if you are not too concerned with muscle loss can you cut carbs back to say 10g rather than 12 per lb of LBM>
Attached Images
File Type: jpg April 1 Front.JPG (73.3 KB, 199 views)
File Type: jpg April 4 Front.JPG (29.4 KB, 199 views)
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  #3  
Unread 04-03-2013, 11:56 PM
Neilnacarter Neilnacarter is offline
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Default Thursday AM-PM

Marcors for Thursday AM - PM (pre workout)
Calories 1042
Carbs 100
Fats 42
Protein 85

This included the kiwi fruit and 22 carbs from my salad at lunch time.

Pre work out also had 2grams of tyrosine and 5g of creatine.

Workout today was the tension workout all were 2 sets of 12 except calf raises 4 sets of 12.

I didnt feel any of the nausea which was described in the book. A little bit of dizziness, but generally felt good. Perhaps i need to deplete more, but being larger and doing cardio first thing on an empty stomach i would of thought i was down there. Also perhaps is that I am used to pushing myself so have gotten used to the lactate build-up.

Leg press @ 290kg
Leg curl @ 66kg
Leg raise @ 86kg
Deadlife @ 100kg
Calf raise seated @ 60kg
Bench Press @ 110kg
Cable row @ 88kg
Incline DB bunch @ 40kg each
8 pull ups
Lat raises (smith) @60kg
Bicep curl (preacher) @52.5kg
Tricep push down 55kg.

Post workout 4 scoops of Vitargo (140g of carbs) and 50g of Muscle Farm Whey casein blend).

Onto a solid pasta meal tonight then low GI carbs tomorrow through most of the day with some lean protein.
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  #4  
Unread 04-04-2013, 08:43 AM
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troypulk troypulk is offline
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Quote:
Originally Posted by Neilnacarter View Post
I have a question though - if you are not too concerned with muscle loss can you cut carbs back to say 10g rather than 12 per lb of LBM>

You meant Protein right? Protein is what prevents muscle loss, and yes you can cut back.
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  #5  
Unread 04-04-2013, 03:39 PM
Neilnacarter Neilnacarter is offline
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More I meant for the calories.

Anyway this refeed is going to be interesting. I have about 700g of potato gnocchi to consume and some pasta.

I was walking round the supermarket last night and gnocchi seems to have the highest carb lowest fat content mix with a low fat tomato sauce and bang! Good meal.

I woke up this morning after Thursday pm carb up
Definitely felt fuller but skin was tight. Last night I think I managed around 350g of carbs. Vitargo certainly help with that 70g per serving and 0 sugars.

Will post a pic tomorrow of the results of the carb up just before power workout.
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  #6  
Unread 04-04-2013, 10:35 PM
Neilnacarter Neilnacarter is offline
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Macros for Thursday PM - Friday PM (Have already prepped the food).

http://www.myfitnesspal.com/food/dia...ate=2013-04-05

Calories: 6016
Carbs: 967 - may increase this with another couple of straches
Protein: 323g
Fats: 76g

Question: Is the protein too high? The pasta had a relatively high protein content - should this be substitute for lower protein content starches.

Had a win with Gnocchi although quite stodgy very low fat (0.7g per 100g) and 67g of carbs.

I feel fine today, little bit tired but got in a lunch time nap. Muscles feel full. Got some vascularity back on my arms and calves which I lost on depletion. Skin is tight around the muscles underneath. Put on about 7lbs so far maybe this will go to 9 or 10. But definitely still looking as lean and not bloated in anyway. Will post a picture tomorrow morning after the end of the carb up.

Good things. Will also start measuring my waist as the scales are so sporadic.
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  #7  
Unread 04-05-2013, 02:30 AM
Neilnacarter Neilnacarter is offline
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Just added some more carbs

500ml coca cola to get the sucros around 64g
And 30 g from whole meal toast.

Glad that carb up is done. It was tough eating all day. Looking forward to a workout tomorrow
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  #8  
Unread 04-05-2013, 07:00 AM
loc loc is offline
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Hope it goes well for you.

And your myfitnesspal is private
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  #9  
Unread 04-05-2013, 07:27 PM
Neilnacarter Neilnacarter is offline
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Will unlock my fitnesspal today.
Just off for the power workout looking forward to it
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  #10  
Unread 04-05-2013, 07:28 PM
Neilnacarter Neilnacarter is offline
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Unlocked for all to see
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