Quote (TG3 @ Jan 14 2015 12:15am)
What is a good Carb load day look like?
he's got one from his FAQ:
http://forums.d2jsp.org/topic.php?t=21269614&p=304616466#p304616466Quote (SKCRaynor @ Jul 6 2010 01:00am)
you need 2,200 cal per day.
1. no more than 25g carbs per day (except carb day and cheat day)
2. A split of approximately 70% calories from fat, 25-30% calories from protein. (only carbs will be from fiberous veggies and nuts)
3. Follow my exercise routine I gave you METICULOUSLY
4. Take fat burners every morning prior to eating with 2 large glasses of water, eat meal 1 approx 15-20 mins later.
Meal Plan:
Meal 1 - 4 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream
Meal 3 - 1 salad with chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 2 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 4tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil w/ 8-10 almonds.
You can make substitutions as necessary, but keep calories to 2,200 per day with the proper fat/protein ratio, only carbs from green veggies and a few nuts, and at least 1 gal of water.
Perform this diet for 13 days straight and on the 14th day you are allowed your first CARB DAY:
Carb day is as follows:
2,500-3,000 calories, 85% cals from carbs, 15% cals from protein/fats. (this phase is to replenish muscle glycogen to fuel your next week of lifting)
Meal 1 - 2 large bowls of shredded wheat + FAT FREE milk
Meal 2 - a lot of pasta + tomato sauce and grated cheese
meal 3 - 2 cups brown rice, 1 cup black beans + salsa
Meal 4 - 1 large baked potato, 1 large sweet potato, veggies
meal 5 - 2-3 large bagels with nonfat cream cheese
meal 6 - 2-3 whole grain bran muffins with nonfat milk
Then you are going to go another 6 days with ZERO CARBS as illustrated first...and then on the 7th day you can have a CHEAT DAY...but with restricted calories....
Cheat day restricted calories:
2,000 calories total: cheat sample:
Meal 1 - 2 waffles with syrup + blueberries and strawberries
Meal 2 - 1/4 lb cheeseburger + small fries
Meal 3 - 1 ham and cheese sandwich w/ 1 bag sunchips
Meal 4 - 2 slices of pizza w/ whatever toppings you like
Meal 5 - 10 piece chicken nuggets
Then you are going to go another 13 days with NO CARBS...and then do the carb day again....followed 6 days later by the cheat day.
Keep repeating this process and you will see absolutely incredible fat losses with pretty decent muscle gains.
After 1 month (30 days) of this plan, you should have done:
day 1-13 - no carb keto
day 14 - carb up
day 15-20 - no carb keto
day 21 - cheat day
day 22-35 - no carb keto
This post was edited by carteblanche on Jan 14 2015 04:43am