Carb Backloading - Lifting, Grappling, Eating

Monday 12/05/2014
Zero cal Monster

Protein Cookie - 38P 20C 10F

200g grilled beef - 62P 4C 14F
Handful of salad leaves - 2P 2C 0F
Splash balsamic vinegar - 1P 8C 2F
170g 0% Greek yoghurt w/2 tbsp honey - 17P 15C 0F

12x Mini chicken satays - 29P 4C 9F

Bodyweight before training 96.6kg
Training: BJJ Gi 2.5 hours

2 slices bread - 9P 44C 2F
Slice of cheese - 13P 0C 17F
25g butter - 0P 0C 21F

Total Macro: 158P 97C 75F
Total Cals: 1695
Total water intake: 2.5 litres

Just wasn't that hungry today.
 
Last edited:
Tuesday 13/05/2014
Zero cal Monster

Protein Cookie - 38P 20C 10F

200g grilled beef - 62P 4C 14F
Handful of salad leaves - 2P 2C 0F
Splash balsamic vinegar - 1P 8C 2F
170g 0% Greek yoghurt w/2 tbsp honey - 17P 15C 0F

6 Babybels - 26P 0C 33F
Protein Cookie - 38P 20C 10F

Bodyweight before training 96.1kg
Training: Squats & Nogi 1hour

Total Macro: 184P 69C 69F
Total Cals: 1633
Total water intake: 2.5 litres

Need to stop having two cookies a day, that shit is expensive!
 
Yeah I've got a habit. I don't like coffee so it's my morning "pick me up".
 
Wednesday 14/05/2014
Zero cal Monster

AM Training: BJJ Nogi 1.5 hours

Ham Hock sandwich - 30P 47C 26F
Apple - 0P 10C 0F
250ml low fat chocolate milk - 10P 27C 3F

Protein Cookie - 38P 20C 10F

8 Chicken wings - 25P 11C 17F
170g 0% Greek yoghurt w/2 tbsp honey - 17P 15C 0F

6 Babybels - 26P 0C 33F

Bodyweight before training 95.7kg
PM Training: BJJ Gi 2.5 hours

200g garlic sausage - 30P 1C 58F
250g mushroom rice - 9P 78C 4F

Total Macro: 185P 209C 151F
Total Cals: 2935
Total water intake: 4 litres

Did two sessions today as we ironmanned a guy at the gym for his bluebelt at a special 6.30am class. Warmed up, rolled for 30 mins then sharktanked him for 45 mins. then I went to work and back to the gym, so I ate way more than normal. Racked up 4 hours of training time and a full day's work though.
 
Thursday 15/05/2014

6 egg omelette w/ ham & cheese - 33P 6C 39F
2 hash browns - 6P 28C 24F
Croissant - 1P 20C 9F

USN Protein Bar - 30P 24C 11F

200g grilled turkey - 71P 2C 8F
Handful of salad leaves - 2P 2C 0F

Bodyweight before training 95.9kg
Training: Bench

2 Pork loin Steaks - 50P 2C 8F
2 Reese's Cups - 5P 24C 13F
2 choc chip cookies - 4P 45C 15F

Total Macro: 202P 153C 127F
Total Cals: 2563
Total water intake: 2 litres


Got too junky at the end of the day as I went to watch Godzilla, still feeling tired from yesterday though.
 
Have you thought about making your own protein bars/cookies? Might save you some cash.
 
I have considered it but the MyProtein oens are really cheap. Works out at about
 
Friday 16/05/2014
Zero cal Monster

Protein Cookie - 38P 20C 10F

200g grilled turkey - 71P 2C 8F
Handful of salad leaves - 2P 2C 0F
Splash balsamic vinegar - 1P 8C 2F
170g 0% Greek yoghurt w/2 tbsp honey - 17P 15C 0F

12x Mini chicken satays - 29P 4C 9F

Bodyweight before training 96.3kg
Training: 30 Mins LISS Cardio & Nogi 1hour

2 hard boiled eggs - 12P 0C 8F

6 Turkey meatballs - 48P 9C 10F
3 eggs - 18P 0C 16F
100g reduced fat cheese - 27P 4C 22F
25g butter - 0P 0C 21F

Total Macro: 263P 64C 106F
Total Cals: 2262
Total water intake: 3 litres

Dat protein content! Should have got zero fat cheese though.
 
Saturday 17/05/2014

6 Turkey meatballs - 48P 9C 10F
3 eggs - 18P 0C 16F
100g reduced fat cheese - 27P 4C 22F
25g butter - 0P 0C 21F

170g 0% Greek yoghurt w/2 tbsp honey - 17P 15C 0F
Kiwi Fruit - 0P 13C 0F

Bodyweight before training 95.7kg
Training: Nogi 1 hour & HIIT Burpees, 10 minutes

USN Protein Bar - 30P 24C 11F

100g brazil nuts - 23P 8C 53F
100g raisins - 2P 70C 0F

Chicken stir fry - 90P 62C 11F

3 sultana pancakes - 6P 52C 5F

Total Macro: 261P 257C 149F
Total Cals: 3467
Total water intake: 3.5 litres

Nuts = calories. Trained really hard.
 
Are your calories not too high? having skimmed through your log, there is alot of 3.1 - 3.5 k calories... I just about lose weight on 1.8 - 2.2k calories give or take...im 5 ft 7 82.5 kg, bodybuild about 6 days a week and bjj 3 - 4 days a week, so I'm quite active and around 2k calories is around a deficit for me.

Also how the hell do you have such a big gap during the afternoon? I feel like passing out if i don't eat within 1 hour of waking and within 3 hours during the day.

I've just started this carb nite as just a simple calorie deficit is not working anymore, I'm quite low bodyfat but I want to get sliced so i'm trying some advanced nutrition principles like meal timing and carb cycling, I'm convinced just a simple calorie deficit does not work (although alot of people will argue that) whatever, i've done it and it doesn't work for me, obviously calories contribute, but i think there are other aspects to your diet that make a significant difference from my experience...
 
Those higher cal days are fuck ups mostly. I'm just not very disciplined.

As for losing weight, it's very slow and could be water that I see moving on the scale. I'm not really on a diet right now to be honest, it's all lies.

I'm also not really doing Carb Backloading I'm just trying to Carb Nite, and failing.

I think I need to do a 28 day Rapid Fat Loss diet when I get paid this month. My issue is a mental one, I've lost 25kg over the years and everyone says I look great now, but I'm still fat. Relative to how I was, I'm great, objective to the world, I'm a fat fuck.
 
Regarding you not being disciplined. Some studies have shown sugar to be as addicting as cocaine. It defintly causes the same brain changes. Binging, withdrawel, sensitation to sugar, and desenzitation to other things.

Just saying it might not be a question of discipline :)
 
Dinamita95 said:
Regarding you not being disciplined. Some studies have shown sugar to be as addicting as cocaine. It defintly causes the same brain changes. Binging, withdrawel, sensitation to sugar, and desenzitation to other things.

Just saying it might not be a question of discipline :)
Click to expand...

Eating right and "clean" will definitely help with binges. Eat 500-900 grams of sweet potato before you binge - let's see how well you manange.

However, between us, boys:

Man, harden the fck up. No other way.
 
So yesterday I started a 28 day rapid fat loss diet in the Lyle Macdonald vein. I took inspiration from the Velocity diet which was my first idea, but rather than do an all-liquid diet I made a couple of changes.

Essentially I will eat one solid meal per day and four shakes. Carbs and fat are minimal, protein is at 1g/lb of lean body mass. After lifting 3x per week I will add two cupped handful of oats to a shake. Once per week I'll have a refeed meal that will include healthy carbs that replaces the salad.

Daily supplements are multi, 3g fish oil, ZMA and Vitamin D.

I had my bodyfat measured on Saturday and I came out at 19%, bodyweight was 97.6kg. This is unacceptable for someone who wants to be an "athlete". LBM was 78kg, fat mass was 18kg. I am in the wrong weight class, I am fat, and I do not have enough muscle mass.

Here is what the macro/layout looks like:

9am, 3pm, 6pm, 10pm: Protein Shake
30g Protein
9g Carbs
2g Fat

12pm: Salad leaves w/ lean meat & 1 tbsp Walnut oil
55g Protein
10g Carbs
15g Fat

Totals: 175g Protein, 46g Carbs, 23g Fat
Calories: 1100
This will be up slightly to 1300 on lifting days due to the oats. Going to aim for 2000 cals on Refeed day. I will also be aiming to get 4 litres of water per day.

I'm stopping any extra cardio, just doing grappling sessions and lifting to spare muscle mass.

TDEE is around 2300 so I'm running at a 50% deficit:
Mon, Weds, Fri, Sat - 1200 cals
Tues/Thurs - 1000 cals
Sunday (refeed) - 300

Weekly deficit: 7100 cals from diet. This should result in a loss of 2lbs of fat per week. My energy expenditure may be higher but I've gone on the low side as BJJ is a tough sport to work out calorie expenditure on.

If I lose 8lbs of fat in the 28 days that should result in a body fat % drop to 14%. Plan then is to take a two week diet break at TDEE and run the diet again to get to 10-12%. I fully expect my weight to drop to around 92kg after this first run once you take water weight into account. End goal is to reach 88kg at 10% bodyfat, then bulk to 91kg making me a solid heavyweight for BJJ competition.

Wish me luck.
 
Man. good luck.
If you are truly doing RFL, the weight loss will probably be even faster.

But it is quite tough.
 
Yeah I'm under no impressions that it will be a grind!
 
Day 4. Down 7.5lbs so far (all water I'm guessing). Started getting brain fog on Day 2. Lifting went OK. Tried eating some oats in a shake after, way too bitter tasting with my shake, so will drop it. It's only 2x per week after all.

DOMS on Day 3 was no worse than normal, although I haven't got as much power during BJJ. Bench tonight, with a rest day tomorrow (I normally do sprints on Fridays but am cutting out any extra cardio for this diet).

I have not dieted this hard since doing hardline Atkins when I was 19. Willpower hasn't been an issue so far but dealing with the low deficit has. It's not a matter of if I'll finish the diet, just a matter of how much fat is lost.
 
Yesterday's "cheat" meal:

10440950_792103150821793_3508589167778541069_n.jpg


10376187_792110304154411_1624809663699110009_n.jpg


Not sure oatmeal, steak, sweet potato, cottage cheese and veg count as cheating. Caramel shortbread does though. Ate this and two shakes. Total calories 2200, 185g Protein, still on track. Back to the grind today.
 
A months modified RFL with a mixed shake & solid food diet, no EC stack and still training BJJ is going to be really tough; best of luck to you.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,924
Messages
55,455,219
Members
174,786
Latest member
Gladiator47

Share this page

Back
Top