To lose weight, you are only allowed to have a certain grams of carbohydrates a day, and the amount may varies among individuals.
For sources of carbohydrate, give priority to leafy green vegetables, followed by low-carb fruits and legumes.
Some fruits are allowed, but fruits with high glycemic index which will raise the blood sugar levels rapidly are restricted. With this low carb meals plan, you will only have less than 20 grams of net carbs daily, so as to switch your body into the state of ketosis. For fats, go for healthy vegetable oils (such as corn oil, olive oil, canola oil, etc.), as well as from nuts and seeds and fruits like avocado. For more information, I highly recommend discussing your dietary needs with a Maximized Living Chiropractor. Many have the same information and ground rules, although each site will tweak the concept for what works for THEM. The basic principles are to combine a restricted calorie diet, aiming for weight (fat) loss, with a high protein diet, to maintain and build muscle mass. This ensures that your body is always kept guessing and optimises your fat burning and muscle building. This was because it works with my training much better than a random cycle, because I like to train on the same days each week. I know that it is the only way you can truly lose weight extremely fast and get to the holy grail of 4% body fat, but I am not a bodybuilder and within my current lifestyle I often don’t have time to fit in any more exercise than my lifting splits above.
They take priority.However, what this does mean is that this whole experiment will be a true test of the effect that diet alone has on your body shape.
I may also alter my training days to coincide with a 3 or 4 day cycle for the same reasons, such is the beauty of the diet plan.Personal Daily LimitsIn terms of where I have set my personal carbohydrate and protein limits for each type of day, it is all relevant to my starting weight and basal metabolic rate (BMR). I then utilised the Harris Benedict Formula to determine my true daily BMR based on how much exercise I do a week.
Some encourage more carbs, some encourage less protein and the calorie total is simply based on the fact that we do need a percentage reduction from my BMR in order to lose weight and expend more calories overall than we are consuming.All these figures are subject to change based on how the diet is going and my body is responding.
As Maximuscle are sponsoring the project, they are providing us with the right supplements in order to help achieve our goals.
Fast acting whey protein, BCAAs and a whole host of other ingredients should help ensure I keep as much muscle mass as possible.
They are packed full of high quality carbohydrates and calories, so they are strictly for use on high carb days, but also contain 22g of protein per bar AND a healthy dose of CLAs and creatine. The casein ensures the nutrients within the shake are released slowly over time, almost like drip feeding your muscles consistently.
As you can imagine, this is great during the night when your body grows the most and you are in starvation mode.
I wanted to try Thermobol as I have always heard good reviews about it from magazines, friends and the like. I am not expecting miracles, but I am hoping the blend will help increase my fat burning potential and I will even be able use them just before training as a type of pre-workout pill (due to it containing caffeine amongst other things).
The only days where I felt I could eat more food were the no carb days, and generally my work kept me busy enough that it was a non-issue.
That is one way that a cycling program such as this can help you stick to the diet.On low (200g of carbs) and high (300-350g of carbs) I actually felt full most of the time. I’ve been training 4 years but the diet has always let me down so hopefully this will change that!Could you list a few other foods you ate a lot of during the program which are not listed in the article if there were any please?
Great article.I’ve calculated both my protein and varying carb levels based on my bodyweight in pounds but how do I work out my daily fat allowance?Also, on low and no carb days, should I be increasing my Protein and fat intake to compensate for the lack of carbs and always hit my recommended calories ? Just had a question around your level of carbs – in the article you have low days as no more than 95g. However given that I am a dad of two boys, busy at work, frequent traveler and married to a Greek who loves food, how do you see life post-diet? Given my personal circumstances I would probably find it difficult maintaining the regime as my lifestyle. I’m following your diet and work out routin, but I can’t see any where your abs exersice! My chest and arms are much better now, but still I’m suffering with my mid section, so can you please advise what should I do?
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