Drew's Timed Carb Diet Journal....

[DrewL]

I got the idea to do a Timed Carb Diet from Big Mike and did some research on it. It seemed to fit what my current goals are(go from appx 20% bodyfat at 204 to 10% body fat at 185). This would require me to lose appx. 20lbs of fat while retaining all current muscle mass. I am planning on doing this TCD for 12 weeks. Here is what I currently know about the diet:

1)Carbs are only consumed after workout(fast carbs, im drinking 50g of carbs in gatorade right after I workout)
2)As soon as I get hungry after working out I eat a normal balanced meal
3)The rest of the day I eat trace amounts of carbs with meals
4)40% of my meals must be fat(I am cooking my chicken/beef in olive oil as well as adding it to my salad greens)
5)This is done for 5 days followed by a 1-2 day of eating normal meals

The main thing is to eat enough fat to make sure I trick my body into using that as its main food source. Im currently on day 4 and this seems to be the hardest part. I try took keep the majority of my fats comming from unsaturated sources. I am looking to find other lowcarb high fat/protein choices to give some variety to my diet. Right now its pretty much just some sort of protein(chicken, ground beef 96/4, sausage, turkery, or roast beef combined with some olive oil and lettuce.... 5 times a day...

I will say this I have never craved carbs before... but when you basically cut them out of your diet you body goes crazy for them... that one meal every two days with carbs does help keep me sane.

I will be posting my workout routine and eating journal hopefully tomorrow. I will try to keep this journal updated with my progress with regards to muscle gain/loss, cardio, bf%, weight, and how I feel on this diet.

currently
204lbs
21%bf

I started this diet on tuesday at which I was 208. I equate this weight loss to the drastic decrease in carbs causing some water weight loss. It didnt feel like I lost any strenght in the gym yesterday so all is well.

I hope to get some pics up as well.

Big Mike-

"Do it or dont do it, there is no try."

That quote really got me motivated and I use that to get my @ss out of bed and do my cardio at 4:30 in the morning.

[DrewL]

Wow I didnt realize that was Yoda... What a wise wise small green man/thing....

[feir]

Getting out of bed at 4.30am everyday to do cardio shows huge discipline. I'm impressed.

Drew, who is Big Mike? This Timed Carbohydrate Diet sounds quite like Mauro DiPasquale's Anabolic/Metabolic Diet.

[Firehawk]

I would be interested to see how this affects you strength wise in the gym (if you care about strength). I didn't do well on a high fat diet at all but it wasn't exactly a timed carb diet either per say.

I like that quote too, do it or don't do it, there's no try. Nice.

[Big Mike]

I'm glad you are giving this a chance, Drew. You definitely will not be disappointed. One tip if I may... If you notice your fat loss starting to slow down, have a carb up day every 3-4 days for 2 weeks to jumpstart your metabolism. I'll be keeping a close eye on this journal.

Feir- I'm not very familiar with DiPasquale's Anabolic/Metabolic dieting scheme. If I remember correctly, the only real differences are DiPasquale advised a carb range for the week (25-50g) instead of per meal, and he doesn't set a minimum daily fat requirement. It wouldn't suprise me if this was based off of DiPasquale's work (it probably was), however, the TCD is a little bit more refined and it works damn good for nearly everybody.

[DrewL]

Ok here we go....

Today was day 5 of my TCD... tomorrow I will use as a 'carb up' day.

The diet today was a little low in volume... I was very busy at work and had to skip my break at noon... so here it is

Breakfast(730)- 2 eggs scrambled 2 sausage patties

lunch(300)- grilled chicken w/ buffalo sauce/salad w/ olive oil

Preworkout(530)- 96/4 ground beef fried in olive oil/salad w/ olive and broccoli

Postworkout(845) Gatorade(50g carbs)

Before I go to bed I will probably have some olives and some more chicken.

Workout

Chest/Tri's

Flat BB Bench 180x6
180x4
180x4

Dips- BW+25x7
BW+25x5
BW+25x3

Incline BB Bench 150x5
150x5
150x5

Floor Presses- 115x5
115x5
115x5

Weight on Flant and Incline Bench up 5lbs from last workout, got 4 extra reps on dips, floor presses were a new thing this workout and by the time I got to them my tris were already fried... but I like them, they seem to hit my tris really well.

I didnt get enough calories today and I was a liitle tired/sick from a cold Ive had, but my lifts didnt suffer so i guess thats a good sign.

After five days on TCD

No noticable muscle loss
Weight down from 208-204(mostly water weight I assume)
I find it a little hard to concentrate(lack of carbs)
Enegry-good
Mood-good
It is really hard not to eat carbs...

Cardio
I am aiming at doing cardio 5-6 times per week. I usually do about 15 minutes of moderate intensity 60-75%max followed by 15 minutes of HITT. 3-5 days a week I get up a 430 to do cardio and tomorrow is one of thoes days so im off to bed...

Drewl

[feir]

Drew, hang in there! It will probably get easier and better!

Big Mike - Hi Big Mike. AD/MD is about 30g carbs a day, 55-60% fat and 30-35% protein. Then carb load days are 45-60% carbs, 30-40% fat, 10-15% protein. About the same yeah. Have you tried TCD and if so, have you got a journal with your experiences? --I'd be interested in seeing how you went!

[.V.]

Originally Posted by feir

This Timed Carbohydrate Diet sounds quite like Mauro DiPasquale's Anabolic/Metabolic Diet.

Yep, different variations of the same thing.

[Big Mike]

Any updates? How great did that carb-up day feel?

[DrewL]

The carb day was amazing...

Workout Tonight

Back/biceps

Deadlift 3 sets of 220x5

Chins BWx5
BWx4
BWx4

Standing BB Curls 92x8
92x5
92x4

I usually do BOR's on this day but I am pretty tired from lack of sleep and was running out of energy so I scratched them.

Diet
Breakfast 2sausage patties 2eggs/cheese

MidMorning 8oz beef jerky

Lunch Salad w/ grilled chicken and ranch

Mid afternoon- topping off a slice of supreme pizza(cheese,sausage,peppers/onions) small salad

Dinner- ground beef w/ buffalo sauce and salad

post workout- 50g carbs from gatorade and 50 protein shake.

Cardio
Tomorrow morning will be my cardio 10-15min moderate jog and 10-15min of HIIT cardio.

I will start breaking down the macronutrient profile of my diet starting tomorrow and will be posting it.

So far after about a week on TCD i feel pretty good overall. I havent lost any gains in the gym. Todays workout was cut a bit short but more so for sleep reasons rather then any diet related issues. I do notice that I feel pretty 'foggy' on the days that I dont workout(and there for consume little to no carbs)...

[Dana_k]

Wow- I could never do that, I think, personally, that you should combine everything!

[Big Mike]

How's everything coming along? Was the 26th a carb day too? The reasons why I say that is the the pizza you had has a great deal of carbs and it was the only meal you had that had carbs besides PWO.

[DrewL]

Wow... im behind....

Ive been really busy lately and havent had time to post updates... will post tomoroow....

Mike

I skipped the crust on the pizza and only ate the topping... bad option but the only thing I could think of at the food court between 3 hour classes....

Workouts and progress tomorrow...

Drew

[DrewL]

Ok... I know Im somewhat behind on my journal... ive been really busy with class and work so I havent had very much time to post. However the diet seems to be going pretty well so far. Im still getting use to the eating habits of the TCD as I find myself craving carbs all the time, but doing a decent job of resisting....

Here is a basic diet breakdown... I will post the specific foods later...

Diet(non workout days)
2147 132
17221
Cals 2147
Fat 132g
Carbs 17g
Protein 221g


Workout(tonight)-missing from my journal is a back/bi and a leg day

Chest/Tri

Bench Press
180x8
180x6
180x4

Dips
BW+35x6
BW+35x5
BW+35x3

Floor Presses
135x10
135x8
135x5

All of these lifts were either personal bests or new weights. So so far Im not losing any muscle it seems.

As far as fat loss goes, my face looks thinner and I noticed some new veins in my calves so evidently there has been some fat loss. Weight down fromm 204 - 202.5 lbs bf% 21%-20.5%


So far so good... now if I could just keep up on this journal thing.....