Hey raylads hope the med is going dandy

I have a Photoshoot topless with 2 sweedish twins (they arnt topless so don't bother requesting pics) but yes they are twins


Anyway, I have 5 days to prepare to look 'my best'

Stats: 6'3, 218lbs (today) and 9-10% bf, fairly tanned already, about 1.5 years serious lifting experience and another 3 of fucking around.

Not bulking or cutting currently, just maintaining i suppose.

Any tips on carb cycling / loading? Sodium intake? Calorie intake? I know it's only 5 days away

Thanks!

The best thing you can do right now is aggressively cut carbs and sodium, train hard and work off of a calorie deficit of around 1,000 *under your BMR* per day.

Train at least 2 hours a day, cardio and hypertrophy, focusing on pump.

Keep your water as DISTILLED water only, and drink only around 1/2-3/4 a gallon on these days total. (mild dehydration)

On the 4th day at night, eat around 200g of complex carbs (pasta is good here).

The next morning, several hours before the shoot, start by eating around 100g of sugar (candy, cereal, etc.) Drink only 4-6 oz of water until the photoshoot.

Right before going out for the shoot....30 mins before....do pumping exercises such as pushups, pullups, squats, and FLEX every muscle group you can until they feel like they're going to pop. Consume another 100g of sugar and 4-6 oz of water, and do your thing.


You will look unbelievable.

HEY BUD!!!! BEEN A LOONG TIME!

Question about the quote... In a body composition standpoint, would it be detrimental for someone to fill their discretionary calories with whatever they want? So like if my 500kcal deficit was 2500kcals and I reach my micros/fiber with 2200kcals, shouldnt I be okay to eat 300kcals of whatever I feel like in order to maintain the 500kcal deficit?

I also read someone about insulin spikes, do you think insulin would mask a calorie deficit? Or would it just level off accordingly....

Thanks

hey ray,
i couldve swore you had a list of keto foods somewhere, any possibility you have the link handy?

is there a specific number of carbs that YOU think i should be shooting to stay under to remain in a state of ketosis?
i've read anywhere from 15-50, but would like a more concrete number.. as of now, all my carbs in a day come from green veggies and 2-4tbsp of pnut butter. i dont think i need to worry, but i'd like to be sure.
right now, i'm 5'11 265.
was 220 at ~12-13% about a year and a half ago and would like to get back down around there or a little lighter if possible.

i'm going to follow your cutting supp list for now with some minor changes most likely:

1. Multivitamin (NOW! Adam or CL Orange Triad take 3 in the morning and at night)
2. EFA's (NOW! Super Omega 3-6-9 take 2-3 with every food meal, not shakes)
3. GAT Jet Fuel (take 3x on empty stomach first thing in the moring before morning cardio or just normally...wait 30 mins before eating)
4. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
5. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
6. Creatine Micronized Monohydrate (optimum Nutrition)
7. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
8. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime
9. R+ALA (must be R+!!) (Take this 1x capsule 3 times a day w/ meals)
10. Acetyl L-Carnitine (take 2-3x per day on empty stomach)
11. ZMA (NOW! ZMA) (3x before bed)
12. Dopa Mucuna (NOW! Dopa Mucuna)(2x before bed)
13. GABA (NOW! GABA)(1x before bed)
14. Melatonin (1x before bed)
15. Glutamine (5g before bed and/or post workout)
16. Chromium Piccolinate (take 1x per day in the morning)

feelings on taking a PWO before lifting with the fb being on this list? i've been using GAT nitraflex most recently.
thanks

This post was edited by dendo12689 on Feb 26 2013 12:09pm

That's an excellent question.


If you are on a deficit....and NOT on a bulk....the 300 discretionary calories do in fact matter. They matter in terms of timing, macros, and yes, insulin reaction. However, if you time these 300 cals right, you will not have an issue filling them in with sugar for example.

About 15-30 minutes following your 2nd workout routine of the day (assuming you are on 2-a-days), the insulin spike from the sugar will not be detrimental. If you eat the sugar first thing in the morning, reducing glycogen will be that much more difficult. A replenished glycogen store PWO is better than a full glycogen store pre-workout (when cutting).

However, in terms of pure calories and deficits....if you ate 300 cals of protein, 300 cals of fat (or even 300 cals of a slow digesting carb), your body fat losses will remain the same. If you ate 300 cals of sure sugar with the wrong timing, you now risk slower fat loss progression.

I believe this is what you need:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals



as far as carbs go, stick to around 20g per day, NEVER more than that, and make sure the carbs are slow digesting only, avoid sugar at all costs on keto.

Remember, carbs are total carbs - fiber. Example, vegetable 1 has 5g carbs and 3 of which are fiber. You are thus getting 2g carbs.


To be doubly sure that you are in ketosis, use keto sticks 2x per week or as necessary to make sure your body is still in ketosis


As far as a preworkout goes, that product contains a lot of citric acid, which has been shown to throw SOME people out of ketosis. Use at your own risk.

that's exactly what i was looking for, thanks for the response.
any specific pwo you would suggest then? or just none? a cup of black coffee?
what time should i use the ketosticks?
theres a lot of things that could alter what the results look like ranging from hydration levels to meals to time relative to workout, etc.


Meal 3 - Ground beef patted into a flat circle + olive oil + melted cheese + zero carb or very low carb sausage + green peppers + bake in the oven for an amazing meatza!
holy genius

how much fiber would you recommend daily? i have like 3 lbs of psyllium husk laying around that i take as needed
have you ever though about making psyllium husk jello? occasionally if im not thinking and mix some up it basically turns into jello and i eat it with a fucking spoon (its just as nasty as it sounds, but i think theres potential here)

This post was edited by dendo12689 on Feb 26 2013 02:25pm

Thanks Raynor!

I appreciate the heads up about injury.

black coffee is the best PWO in my opinion.

Use ketosticks when you think you may have thrown yourself out of keto.

You should try to get 20g of fiber per day, minimum.

I've never heard of psyllium husk jello, however if you come up with a recipe that works...I'd be VERY happy to try it out.

At bold
My goal is to lose 1lb/wk and I've been filling my "extra cals" with sugary foods (usually at night and a mix of sugar/fat.. along the lines of icecream)
yet I have been able to stay consistent with my fat loss goals, therefor I dont see the negative aspect...

This post was edited by TheOak on Feb 26 2013 08:46pm