[Power House]

Hey everyone,

Im 29, 225lbs and about 18% Bf

I'm doing 1 hour cardio in the morn on an empy stomach.

followed by a 1 hour intense weight training session, Right after I have a protein shake with some pine apple and strawberries.

I eat every 2 - 2-1/2 hours :

shake with pineapple and strawberries (PWO) as above.

Chicken breast on a whoule wheat pita w/ salad and 2 Udo's tabs and water

Chicken breast and a yam

Chicken breast and salad

8oz of steak with salad.

I was use to doing the Keto diet and seeing more results, after I got myself a nutritionist on hand I'm trying to hang on to the muscle and loose the BF. I did loosew 2% over 4 weeks of not so intense training but I want it gone...lol

What do you think?

Thanks.

[rpen22]

Originally Posted by Power House

Hey everyone,

Im 29, 225lbs and about 18% Bf

I'm doing 1 hour cardio in the morn on an empy stomach.

followed by a 1 hour intense weight training session, Right after I have a protein shake with some pine apple and strawberries.

I eat every 2 - 2-1/2 hours :

shake with pineapple and strawberries (PWO) as above.

Chicken breast on a whoule wheat pita w/ salad and 2 Udo's tabs and water

Chicken breast and a yam

Chicken breast and salad

8oz of steak with salad.

I was use to doing the Keto diet and seeing more results, after I got myself a nutritionist on hand I'm trying to hang on to the muscle and loose the BF. I did loosew 2% over 4 weeks of not so intense training but I want it gone...lol

What do you think?

Thanks.

Be patient. And maybe switch the pineapple and strawberries to something like oatmeal.

[CROWLER]

What are you eating for your fat?

Why if you were getting good results did you change what you were doing?


CROWLER

[Power House]

I use pineapple in mw PWo meal to remlenish my glycogen stores.

The Ketosis diet got me down to 2.5% before but i sacrificed a lot of muscle too. I wanted to see if a more balanced nutritional plan would help.

[BPMartyr]

Originally Posted by Power House

I use pineapple in mw PWo meal to remlenish my glycogen stores.

.

If you are looking to replenish glycogen in skeletal muscle pineapple is a poor choice as fructose favors liver replenishment. Additionally, unless you are an endurance athlete, a lower GI carb source is all you need. The body will replenish over a period of several hours making a slow release into the bloodstream optimal. The whole notion of high GI post W/O creating an insulin spike is flawed logic IMO. Key to a healthy body is stable blood sugar. Spikes in insulin will only serve to hold and/or store fat and create a resistance to insulin. That being said, pineapple actually has a fairly low GI rating and an even lower glycemic load (as with most fruit) so if the flawed high GI paradigm is what you seek, keep looking.

Originally Posted by Power House

The Ketosis diet got me down to 2.5% .

No it didn't. I don't think you realize how low 2.5% is.

[Evolution 2006]

I would agree to cut down the fruit down a little bit... and make sure your tracking everything as far as protein, carbs, and fat....Beleive it or not if your consuming too much protein the excess will be stored as fat... Drink plenty of water !!!! im talking about 1.5 - 2 gallons...other than that the diet looks good

[Power House]

Originally Posted by BPMartyr

If you are looking to replenish glycogen in skeletal muscle pineapple is a poor choice as fructose favors liver replenishment. Additionally, unless you are an endurance athlete, a lower GI carb source is all you need. The body will replenish over a period of several hours making a slow release into the bloodstream optimal. The whole notion of high GI post W/O creating an insulin spike is flawed logic IMO. Key to a healthy body is stable blood sugar. Spikes in insulin will only serve to hold and/or store fat and create a resistance to insulin. That being said, pineapple actually has a fairly low GI rating and an even lower glycemic load (as with most fruit) so if the flawed high GI paradigm is what you seek, keep looking.




No it didn't. I don't think you realize how low 2.5% is.

What would you reccomend then as a replacement to replenish the glycogen?

And Yes 2.5% About 6 yeasrs ago I used the Keto diet to get ripped for a natural show and I weighed 175lbs @ 2.5% fat or 7lbs.

Thanks

[Power House]

Originally Posted by CROWLER

What are you eating for your fat?

Why if you were getting good results did you change what you were doing?


CROWLER

Udo's Blend.

[Ziricote]

Originally Posted by Power House

What would you reccomend then as a replacement to replenish the glycogen?

And Yes 2.5% About 6 yeasrs ago I used the Keto diet to get ripped for a natural show and I weighed 175lbs @ 2.5% fat or 7lbs.

Thanks

How did you measure your bf%? Any pics of it?

[Strongjew866]

isnt 2.5 like deathly sick and skinny??? I thoght 5%is like the least you could be without being sick....possibly im wrong?

[BPMartyr]

Originally Posted by Power House

What would you reccomend then as a replacement to replenish the glycogen?

And Yes 2.5% About 6 yeasrs ago I used the Keto diet to get ripped for a natural show and I weighed 175lbs @ 2.5% fat or 7lbs.

Thanks

Oats, whole grains, brown or basmati rice etc.

[Basso]

When bulking I do a High GI post w/o, while cutting I add Oats to my post w/o meal. It has definitely helped, also so you don't feel like your alone, I've been cutting for 2 months and have gone from 21% to close to 16% it's a slow painful process, but I've only lost 10lbs! I respond well to keto diets also but I hate them, I'm doing a carb cycle diet now and have been very happy with the results and the sanity it provides.

Good Luck

[ajdos]

I didn't see any mention of cardio...are you doing any? I would also eliminate the simple sugars, I know fruit is good, but when bf% reduction is the goal they need to go.