Fudomyo's Spring Journal

[Fudomyo]

I usually have an egg white omlette with some bell pepers and cheese for breakfast. Usually I eat chicken breast and more bell pepers and onions for the rest of my meals. I might throw in some fish or whatever's around for dinner.

[abarlament]

Ok cool . This is what my diet looks like on the low/no carb days:

7:15 4 eggs (maybe with cheese maybe not). Tall glass of water. My mom (nurse) says I need to make sure I drink enough water or I will mess up my liver.

10:10 Celery or something else I can stuff in my locker

11:50 Tuna salad (1 can of tuna) with some dressing, Celery

1:15 Same as the 10:10 snack, whatever I can put in my locker without it spoiling.

3:15 workout (should I eat anything special before or after the workout? I might eat some tuna when I get home because it has a lot of protein in it)

sometime around 6:00 Some meet and veggies.


And for the carb up days (starting Thursday after the workout until after saturdays workout right?) I am not sure. I think you are supposed to eat COMPLEX carbohydrates at first, then later you eat SIMPLE carbs?

[Fudomyo]

I don't think it's super important which kinds of carbs you eat on Friday. Thursday, after your workout you'd drink 0.9g of dextrose (high GI) after your workout, and 1/2 that in protein. I have a LBM of 170, so I have 150g of carbs and 75 of protein. You can have a regular meal later that night, or another shake.

The next day you eat 9g per kg LBM in carbs. That's ~800 for me. You are making a ton of insulin to pack all that blood sugar away, so high or low, it wouldn't matter. LBM (g/lb) in protein as well, just like normally. Low fat, since you have all that insulin around.

Your food choices look fine. Have some cheddar or something with your celery.

You can have a protein drink after your workouts. Tuna at home is fine as well.

[abarlament]

Originally posted by Fudomyo
I don't think it's super important which kinds of carbs you eat on Friday. Thursday, after your workout you'd drink 0.9g of dextrose (high GI) after your workout, and 1/2 that in protein. I have a LBM of 170, so I have 150g of carbs and 75 of protein. You can have a regular meal later that night, or another shake.


First off, what is dextrose? Second, waht does High GI mean? I think LBM means Lean Body Mass, right? I really need to get my bodyfat calipers hehe.



The next day you eat 9g per kg LBM in carbs. That's ~800 for me.



Can you explain what you mean by that? That sounds like math and my mind raelly goes blank when it comes to that stuff. I think you are saying how many carbs you eat per kg (I'll convert that to pounds), which is 9 for you. I weigh 233 lbs.


You are making a ton of insulin to pack all that blood sugar away, so high or low, it wouldn't matter. LBM (g/lb) in protein as well, just like normally. Low fat, since you have all that insulin around.

Your food choices look fine. Have some cheddar or something with your celery.

You can have a protein drink after your workouts. Tuna at home is fine as well.

Also Fudo, did you get something to measure your blood/sugar levels or things like that that I should buy?

About your supplements, which ones are you taking? I already have Centrum at my house, so I'm set for multivitamins, and I also have Tums, so that's my calcium supplement. And I am thinking about getting the ECA stack also.

[Fudomyo]

Dextrose is fast absorbing sugar. Faster than sugar even.
High GI mean high glycemic index, or fast absorbing again.
LBM is lean body mass.

800 g's is going to be close for you. 'Course I have no idea how much body fat you have either. You won't be far off, at least.

If you are 20% body fat, then you are just about 80 kg LBM. 220lbs / 2.2 = 100 kg. 100 minues 20% is 80kg. 80 kg x 9 = 720g's of carbs.

I bought a blood sugar monitor, but mostly out of curiousity. A blood sugar level < 60 means ketosis. You apparently can get keto sticks at the drugstore, but I already have the monitor. Just easier for me.

Even cheaper, wait for your mom/so to tell you, you smell funny. Ketones smell strange. Lee says he can taste them, but I haven't so far.

[Fudomyo]

Went snow boarding Sunday, so we'll just have to call that leg workout day. So we'll shift this week a day early, which works out for me anyway. Can't say I ate stupendously, I had a bowl of potatoe soup when I got back. No carbs or fat in that. Oh wait, it's all fat and carbs. Doh. Burned a few thousand calories, so I'll have to call it a wash.

205 lbs today. Scratch, scratch, scratch. Man I'm good at this diet. :confused: My pinches haven't moved, so apparently I'm gaining muscle. Seems odd to say the least. I'll measure again later after I've hydrated once again.

Never made it back to the gym for chest. I'll do that today.

Fudo

[abarlament]

Hey Fudo, I hope I'm not annoying you with these questions, but I want to get it right.

What do you eat on your carb up days?

Do you continue with the low/no carbs until your workout Thursday, then after the workout you drink your dextrose and then start eating foods with a lot of carbs?

When should I take ECA and Cell Tech?

What do you eat when you get a craving? After I got home from lifting tonight I am tweakin hungry, so I've been eating salad (I got soe bell peppers tonight ), plus some string cheese, and im working on my 2nd can of tuna.

[Fudomyo]

No problem with the questions.

I stick with pasta, mainly because I have several sauces I'm addicted to. Rice, potatoes, bread, pasta, corn, just about any carb. Just stay low on the fat. Skip doughnuts and pizza.

You got the dieting / carb timing.

Take the ECA all days, will help with any sides. You can take the CellTech Thurs afternoon, and all day Friday. You won't absorb hardly any creatine while dieting (low insulin).

[abarlament]

Thanks very much.

Aww, that's an arrow thru my heart about the pizza

Wat about my beloved Taco Bell?

[Fudomyo]

I got about 6 chest sets in, and one tricep as well. I went with 2 heavy sets of db presses, since I skipped that. 95 lbs today! Sweet.

Back was duely thrashed, in fact I tweaked it doing those DB presses. No idea how. I only did about 3 sets for back, I could hardly budge the 70 db's today.

Just dieting tomorrow.

[abarlament]

Hey Fudo, I was on low-carb.org, and it said Smarties were like pure dextrose or something, shoudl I eat them after my Thurs. depletion workout?

[Fudomyo]

Sugar, dextrose, smarties, etc. I don't think it will matter greatly.

Off to workout, let the carbs begin. Yaaay.

[Fudomyo]

202.4 yesterday
201.0 today

Nice and swollen from my visit to the ink man. My hide took a beating. Basically felt like ass today. Funny how the body doesn't like tattoo's. I was dying for a damn smoke yesterday, specifically at the tattoo shop. Yummy nicotine.

I'm at least a good 2 lbs heavier than when I started. I'll be sure and count up all my fat cals tomorrow to make sure I'm not smoking something.

Workout was fun. NOT. Not too sore, but I ran out of gas quickly. I'm still drinking my nine million gram carb shake. I think Thai later will rule. Lots of rice, and some sweet and sour chicken.

Tomorrow, carbs....

[Fudomyo]

200.0 yesterday. Whacky that your weight keeps dropping even after the pile of carbs in the evening. I figured it was a fluke last week.

201.2 :confused: I was like 205 last week. Not enough water? I duh know. Had a pile of creatine like last week, and as many carbs as I could manage. Tried to go a little easier on the fat, but I didn't put on 3 lbs of fat last week. My scale must be busted....that's it.

Got a damn "twinge" from hefting those 95 lb db's. Anterior delt I think, up near the top of my shoulder. Still sore, hopefully I can warm up and get some flat bench in without pissing it off too much. The wife promisses to spot, so that should help some. The lift is the easy part, getting the db's there is the hard part.

Hoping for some mass weights later!

Fudo

[Fudomyo]

Pretty styling workout. Apparently I'm still recovering from snowboarding.

DB Press 6 @ 95, 5 @ 95
Pretty good considering I did this Monday. One rep less.
I didn't piss off my shoulder any more, so I'm happy.

DB Rows 7 @ 120, 7/6 @ 120
Lower back was angry already. I don't know where I got 7 reps from. The rows were heavy from warmup to the 120's. 4's were my previous best! Go me.

Deadlifts 4 @ 385, 385 miss
No idea where my straps are. I must have 8 pairs mind you. Deads sucked, my lower back and glutes were tight and achy from warmup on. Actually from rows warmup on. Destroyed my hands in the process too. Stupid bar was slipping the whole time. I'll have to take an extra week off. That will mean that it should snow a couple feet next weekend. Grrrrrrrrrr.

Leg Press 7 @ 695, 4 @ 695
As lame as deadlifts were, leg press rocked. I didn't even feel warmups. I love that. That last 25 lb plate was scary for some reason, like I'd ever notice (720 last week). 7 reps is the bomb. The 7th took forever. Should have waited another 5 minutes, only good for 4 on the second set.

SLDL's 4 @ 275
Back was fried, but I thought I'd try and get some hammies in anyway.

I was toast at this point.

By far my best workout yet.
Thanks for stopin' by.

Fudo