nick500

Age 21, height 5'9, arms 18in.

http://www.cs.bris.ac.uk/home/nr3030...building_1.jpg

http://www.cs.bris.ac.uk/home/nr3030...building_2.jpg

http://www.cs.bris.ac.uk/home/nr3030...building_3.jpg

http://www.cs.bris.ac.uk/home/nr3030...building_4.jpg

http://www.cs.bris.ac.uk/home/nr3030...building_5.jpg

http://www.cs.bris.ac.uk/home/nr3030...building_6.jpg

http://www.cs.bris.ac.uk/home/nr3030...building_7.jpg

Just finished a bulk to 15 stone 11, currently cutting (for past 5 weeks), and am now 14 stone 10.

This is my diet example for a zero carb day (I cycle carbs), and the supplements I take:

V Low carb day (aiming for close to zero carbs)


Macro Split = 350/5/80
Total calories = 2140 (no training)
Calorie Macro Split = 1400/20/720
Calorie % split: 65/0/35


-Wake up at 830

Supps (8.30):
5 grams EAAs powder
5 grams BCAAs powder
2 St johns wort
2 Multivits
1 gram of Cod liver oil
1 gram of EPA oil
1 gram of flax seed oil
5 grams whole Psyllium Husks
1 EPH25 (with asprin, and some caffein or 2 USPLabs C2)
2 USPLabs Cissus RX
1500mg of Glucosamine Sulphate
1500mg CEE (if not training day, if training day then take this dose before and after workout)

Meal 1 (9.15):
5 whole eggs

Meal 2 (11.00) - at work:
1 scoop whey protein isolate

Meal 3 (1.15) - lunch break:
300 grams of chicken breast, 10 grams olive oil

Meal 4 (3.30) - at work:
100 grams chicken breast, 2 grams olive oil
5 grams BCAAs, 1 gram of Cod liver, EPA and Flax

Meal 5 (5.30) - after work (pre workout meal hence tiny amount of carbs in the sweetcorn):
1 tin tuna, 50 grams sweetcorn, 2 egg whites, fried in grapeseed (stays in tact at high temperatures as a healthy EFA)/olive oil

-TRAINING
-Supps before: 5 grams EAAs, 5 grams BCAAs, 1 EPH 25, 2 USPLabs C2 or some caffein + 1 asprin, CEE 1500 mgs
-Supps during (between end of weights session and cardio): 5 grams BCAAs, 1/2 scoop of whey protein isolate + (if not a zero carb day some simple sugars like 25 grams dextrose)

Meal 6 (7.30) - post workout shake:
Supps: CEE 1500mgs
2 scoops of whey protein isolate
+ (if not a zero carb day some simple sugars like 25 grams dextrose)

Meal 7 (8.30) - 1 tin tuna, 50 grams sweetcorn, 2 egg whites, fried in grapeseed (stays in tact at high temperatures as a healthy EFA)/olive oil
+ Large portion of Hartleys carb free jelly for dessert

Pre-bed supps:
2 grams of Cod Liver, EPA and Flax, 5 grams EAAs, 2 USPLabs camphobolic (night-time friendly thermogenic), 750mg of Glucosamine Sulphate, 1 Multivitamin, 2 USPLabs Cissus Rx, 1 St John's Wort, 5 grams whole Psyllium Husks.

Meal 8 (before going to sleep):

1 Scoop of whey protein blend (Dymatize) + 1 scoop of egg white powder in water, 100ml Soy milk (Carb/Fat free)


Any comments would be more than welcome !

Nick:lift::lift:

the_gre8t_1ne

lookin thick m8, but need some more poses, as so far, we can only see your back, as the first pic is too dark, but lookin good! diet looks sweet too!

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R1 Mad

I might be wrong but without any carbs your body will end up eating it's self. I think you can get away with at least 20g of fast burn carbs. You might be better off adding more CV work to burn any fat off. Without any carbs you just wont have the NRG to train.

I wish I had been that big at 21.

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Tinytom

I agree with R1 Mad

I think you need at least 50g oats in the morning. You should cycle your carb intake as well so that leptin levels don't drop too much.

Everything else looks OK mate, you've obviously done your research. Well done, nice to see a post that doesn't sound like

'I want to get big but can't be bothered to do any research'

TT

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Pscarb

yes R1 you are correct in assuming that you are wrong...
if carbs are not present but plentiful amounts of fat is available which it is in this diet then your body should shift energy sources from carbs to fat...

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nick500

EDIT: hi pscarb ! - This man is the main reason for me following such a diet everybody...

Appreciate all the comments there guys, exactly what you said TinyTom, I add 50 grams oats on my 'low' carb days, 150grams of carbs throughout the day including PWO on my moderate days and on refeed days I hit 400grams.

The post above is simply an example of my (2 days a week) Super-low day, where I aim to really drop out carbs entirely.

Do you guys see any problem with my pre-bed shake? I don't really like milk protein isolate or calcium casseinate, makes me bloated - you think i'm all set for protein requirements for the night with what i'm having?

I sometimes take BCAAs if I get up at night to wee...

Thanks all again,

I'll try and post up some different profile pics
Nick

R1 Mad

oh well you win some and you......I never win :boohoo:

Pscarb, knows what he is talking about :lift:

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Tinytom

I wouldn't bother with BCAAs at night if I were you

Pre and post training is the best time, otherwise you are throwing off your amino balance unecessarily.

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nick500

Really?

Could you elaborate on that, I always thought the more the better in terms of aminos and before bed is a time when you really want to drive in as much protein input as possible for the long night ahead of no food input.

Cheers
Nick

Tinytom

BCAAs are 3 Amino Acids that have unique properties. I'm not a cut and paste guy so I'll just give you the run down

1. When taken before Exercise they facilitate the release of catecholimides which enhance the body's fat burning abilities.

2. They can be used by the body to give energy in times of fasting.

3. They can increase the anabolic response when taken after WO prior to a PWO shake.

Therefore the best time to take them is around WO because that's when they are most potent.

For the body to properly metabolise proteins and make best use of them all 22 amino acids have to be present. The body can manufacture certain AAs (non essential) but needs to consume others (essential) Therefore having BCAAs at night only gives you 3 amino acids and so the anabolic response to these will be minimal.

BCAAs are best consumed around times of stress (WO) when the body needs them.

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nick500

OK TinyTom i'll bear that in mind.

From your information do you still suggest i take EAAs before bed?

Nick

Tinytom

Take a full spectrum AA supplement mate. A slow release protein mix is best.

Or some eggs.

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SportDr

Hi Nick,

Zero carb cyclic diet looks good, all I can add is, as you are removing carbs completely this day, you might want to take some apple pectin (fibre) or psyllium with each meal, as you only appear to have psyllium in the morning, and an antioxidant prior to training as you have no fruit this day.

SD

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nick500

SD, this thread is 8 months old :P

hackskii

I would eat a bit less olive oils and a bit more fish oils.
You will need all fats in there and probably should have a fat with that whey shake to keep absorption better by lengthening the digestion time.

You are only taking in 720 fat calories and 20 grams carb calories, that is not all that much.
Hopefully you will switch from burning sugar to burning fat, at this point you might get some more fuel from your own body.

I love the lower carb dieting, I find this most effective, but once in a while you will have to toss some carbs in there to keep thyroid function good.

Also the ratio of saturated fats to monounsaturated fats is probably off, saturated fats are just fine on low carb days, id say at least 1/3 of your fats can come from saturated sources. But honestly id like to see more fish oils in there.

Protein is the least efficient of all fuels, I think you can get away with less protein and more fat in my opinion.

Here is a copy and paste on Saturated fats, this comes from my favorite writers on fats, the whole article is on this board somewhere but if you would like to read it it is the best read anywhere:

The Benefits of Saturated Fats
The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:

Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.


They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.38


They lower Lp(a), a substance in the blood that indicates proneness to heart disease.39 They protect the liver from alcohol and other toxins, such as Tylenol.40


They enhance the immune system.41


They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats. 42


Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.43 The heart draws on this reserve of fat in times of stress.


Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
The scientific evidence, honestly evaluated, does not support the assertion that "artery-clogging" saturated fats cause heart disease.44 Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated.45

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