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Esperantistino
11-13-2003, 03:48 PM
Or... a Triple-Anti-Kiss schedule

1. averaging to 33% carb-protein-fat ratio
2. modulating carbs in 3 ways (low-iso-high)
3. modulating calorie intake (lowish - near maintenance-refeed)

Trying to get excess fat off my body was getting frustrating. I had plenty succes when undereating and over-exercising, but prob was losing too much muscle, slowing metabolism and ... once back home put weight back on in a frightening rate.

It could very well be that I was eating more than I thought.. so I started tracking food intake by weighing it and plotting in a food program.
I then made a schedule. The tricky part was that I didn't want to eat the same hot food every day, wanted to eat more carbs on training days, be able to have fun with a refeed but cut down cals enough to make a diference.
And above all.. eat normal food not astronaut food with enough veggies and fruit.


It might be that I planned too few kcals (when not I'm in trouble) but I prob would sneak in some extra food here and there (a bit more fruit or cheese.. though at times forget to eat).

I've observed a lot of broccoli foodies and hence didn't include that damned BB-food.. not that I don't like it, but it bores me to death to see it mentioned 100.000 times or so when there are so many veggies in existence. Sometimes people don't even eat these fytochemical-powerfoods.

Anywayz.. it was very interesting to really make this schedule. I hope to see interesting comments.
I've even made some extra meal plans, but won't include them.. just mention it is something like chicken soup (Jewish penicillin isn't it?) and bean chili with red meat.

I have tried to incorporate dieting tricks I've been hearing off lately , like calorie/carb cycling and using MCTs from shredded coconut (coconut oil is hard to get and when I used it I started vomiting but that was a case of adverse reaction to SAN Tight, not the coconut oil, as it happened again a week later)


So here is the explanation.
I work out on Tuesday, Thurs & Sat and may do a spinning class of 45 mins on Wed. I have to cycle to the gym which is @13 km which makes it around 100km /week plus often around 40km extra to visit my boyfriend (I'm more comfortable at visiting him than vice versa), make it around 120-140 km/week on average (say 80 miles).

Low-carb day is Sun-Mon-Wed-Fri at 15% with total kcal of 1480.
Isocaloric is Tues-Thurs: 33% each and 1890 kcal
High carb is Sat at 70% and 2950 kcal.
Sunday I try to eat more or less the same kcal-wise as on Monday but since I'm often at my bf's place then I can't always choose what to eat.

Protein: 150 g/day
Fat is difference, mostly around 70grams.

Body weight: 65-67 kg , LBM = 47-49 kg , so it's 28% BF (female , 40yrs). I want to get it down to 20-22%, nothing spectacular I know but I've had to struggle /fight tooth and nail to get to what I have now (had 26% in August after a strenuous cycling trip of 3 wks in Norway). So I want to lose around 6 kg of fat.. hope for about 3 months.

Oh my training program is HST at the moment but since I tend to go to failure I am changing it into a low-moderate-heavy workout for back-legs-chest and swap these around.


...........................

Norm
Mon - wed- Frir 55g carbs (15%) - 150 g prot (41%)- 73g fat (44%)- 1478 kcal (500kcal less than maintenance?)


The entire week breakfast, lunch and night snack will be the same.
Only diff is some extra carbs on Tues, Thurs & Sat


BREAKFAST (9) & LUNCH (12)
fresh cheese (500g) 20 50 5 325
whey 1 scoop 2 23 1 109
berries (100g)
or banana (75g)
or kiwi
or fruit cordial 25ml 15 0 0 60
sum 37 73 6 494
[will prob exchange fruit for shredded coconut to get MCTs in and add a bit of coffee & cocoa powder for flavour, this would make it a true keto day]


extra carbs on Tue-Thur-Sat:
honey (40g) or fruit cordial (67ml) 33 0 0 132
sum BREAKFAST/POST-WORKOUT FOOD 70 73 6 626


NIGHT SNACK (22)
pistachio , 45 g , 25g shelled 1 5 14 148
[could be a herring or some cheese]

In addition a workout shake on Tues-Thurs-Sat, after which I continue with aforementioned 2nd half of breakfast.. :

WORKOUTSHAKE (10-11u)
whey 1 scoop 2 23 1 109
maltodextrine60g+cordial 80 0 0 320
sum SHAKE 82 23 1 429

and... on my eu/hyper caloric days I'll add cod liver oil (no fish oil here). I'm eating a fair amt of fatty fish already and don't want to add this many fat calories and then sacrifice on fattier protein sources.

COD LIVER OIL (14)
15 ml cod liver oil 0 0 14 122

To not make it boring I've designed a different hot meal for every day.. I'm going to eat it in 2 (or more) sessions.. just reheat in microwave.


MONDAY

AFTERNOON (15), EARLY EVENING (18)
mon: eggs with brussel sprouts, cheese and hot peppers
250 g sprouts 8 1 4 72
or chicory (2p.)
or zucchini & bell pepper
eggs (4 whole- 200g) 2 29 35 439
cheese 100 g 0 24 31 375
sum 10 54 70 886
[could be tuna as well, then less cals/fat of course]

MONDAY total 48 132 90 1528
% 12,6 34,5 52,9
deviation -7,2g -18,3g 16,8g 49,3kcal

WEDNESDAY
same breakfast, lunch & night snack

AFTERNOON (15), EARLY EVENING (18)
wed: meal salad
feta cheese (Danish:75g) 1 14 15 195
eggs (200g, 4) 0 26 21 293
olive oil (10g) 0 0 10 90
honey (6g) 5 0 0 20
olives (8) 0 0 2 18
salad (200g) 2 2 0 16
tomatoes (125g) 2 0 1 17
smoked salmon (40 g) 0 25 11 199
pickles 3 3 1 0 16
onions 20 3 0 0 12
total 16 68 60 876
WED total 54 146 80 1518
c-p-f% 14 38 47
DEVIATION (mawovr) -1 -4 7 39
FRIDAY
Same breakfast, lunch, snack

AFTERNOON(15) EARLY EVENING (18)
Stir-fry
tuna (2 tins, 260g) 0 68 4 30
stir fry veggies (400g) 22 9 10 214
soy sauce (2spoons) 5 4 0 36
total 27 81 14 558
FRIDAY total 65 159 34 1200
c-p-f ratio% 22 53 25
DEVIATION norm 10g 9g -39g -279
these were the low-carb days
...........................................................
the isocaloric days are Tues and Thurs with about 300kcal extra. Now I also ingest cod liver oil.

Norm: 156g carbs (33%) - 150g prot (32%) - 74g vet (35%) - 1892kcal
(about 100kcals less than maintenance)

TUESDAY

same breakfast , lunch & snack, except for extra carbs (see Mon) in quark
extra carbs on Tue-Thur-Sat:
honey (40g) or fruit cordial (67ml) 33 0 0 132
sum BREAKFAST/POST-WORKOUT FOOD 70 73 6 626

WORKOUT SHAKE

whey 1 scoop (28g) 2 23 1 109
maltodextrine 60g+cordial 80 0 0 320
shake total 82 23 1 429


AFTERNOON (15) & EARLY EVE (18)
Tues : meal salad: see Wed

sum 10 42 49 649
Tues total 163 143 83 1973
ratio% 33 29 38
DEVIATION (di-do) 7g -7g 9g 81kcal

THURS
Like Tues except for

AFTERNOON (15) & EARLY EVE MEAL (18)
Fish & fennel
white fish (200g) 2 44 2 202
fennel (300g) 6 3 0 36
pesto: 1spoon 0 4 14 142
sum 8 51 16 380

THURS TOTAL 161 152 50 1704
c-p-f ratio% 38 36 27
DEVIATION (tues-thurs) 5g 2g -24g -188

..........................
The weekend is divided in a high-carb/refeed day and a low-carb/diet day (but not planned, could be for fatty snacks LOL)

All meals on Saturday are differnt except again for breakfast and post-WO meal

Norm: 516 g carbs (70%) - 150 g pro (20%) - 32 g fat (10%) - 2950kcal
(nearly 1000kcal above maintenance)

SATURDAY

NOON SNACK (13)
rice pudding 56 19 14 426
honey (3 sp55g) 43 0 0 172
total 99 19 14 598

AFTERNOON SNACK (15)
candy (150g) 143 0 0 570

[could be another type of junkfood like sherbert ice cream or gasp bread & marmelade!]

SUPPER (18, 21)
basmati rice (low GI too, 75g) 59 6 1 265
tandoori sauce (0,5pot) 32 5 3 175
chicken (125g) 0 30 3 141
stir fry veggies (200g) 11 5 5 107
total 102 45 12 688

[can be other foods too of course, but preferably complex carbs.. another fave is beans chili (but more fatty) ]

SAT total 495 160 33 2911
c-p-f ratio% 68 22 10
DEVIATION (sat) -21g 10g 1g -40kcal


SUNDAY
free: plan to be low-cal /carb like Monday

Sun total 48 132 90 1528

WEEKTOTAL 1036 1022 459 12361
avg day 148 146 66 1766
C-P-F ratio% 34 33 33
DEVIATION (33%/1880)0 0 0 -114

Can anyone still follow it to the end...


Espi (by the way I'm from the NLs so esp quark may not be familiar to you.. but the tandoori chicken is Indian of course and bean chili Mexican.. love that stuff!)

Esperantistino
11-14-2003, 01:52 AM
I'm even such a pervert, that I calculated how many % came from which protein source. Which led me to the conclusion to exchange some cheese for tuna and do a bit of red meat once in a while (was thinking bean chili).

1 Drained curd (I drain it to remove lactose; German name is nonfat quark, French name = fresh cheese = case´n : 33%; actually I like the taste of cottage cheese better but that contains fat and is about 3 times more expensive... this is DIRT cheap stuff @ 60 cts/500 gram)
... eat this every day

2 Optimum Nutrition Vanilla whey @ about 22%
... every day in the curd (15%) and 3x/wk in shake (so it's 30% on those days

3 fish @ about 15% (smoked salmon, whitefish & tuna)
...4 times/wk (perhaps 6 times when cheese is gone)

4 eggs (whole) @ about 12% (hate wasting food!)
... 4 times/wk

5 cheese @ 6% (could be exchanged for tuna at times)
... now planned 4 times/wk, will become less once the stock disappeared, was in a cheesy mood lately (am a sucker for bargains)

6 veggie protein @ 5%
... every day

7 pistachio nuts @ 4%
... every day

8 chicken @ 3% (only Sat for carb up day, can up the chicken)
.. planned only once/wk , but sometimes more often

9 red meat @ 0%
... not planned, but occasionally used in a bean chili on carb-up day

Espi

defcon
11-14-2003, 05:14 AM
WOw.. you got a lot of time and patients to write all that out :P I'll chk back later tonight and read it all and give you a good reply, but for now i will say that once i get tired of a steady calorie deficit diet im going to try this.

Day 1 - No carbs, bout 1400-1500 cals
Day 2 - Low carb 2300 Cals with a 45p/25c/30f breakdown
Day 3 - High carb 4000 Cals with a 25p/60c/15f brakdown
Day 4 - Low

Repeat.

Esperantistino
11-14-2003, 07:01 AM
I was already wondering whether my no carb day wasn't too high after all.
A friend of mine stresses that I should eat enough.. but you were weighing 83 kg as I see.
When I divide your cal intake in 3, it comes down to 2600kcal/day on average.. = 31 kcal/kg or 14 kcal/lbs.
Mine is around 27 kcal/kg or 12 kcal/lbs.
Weren't you supposed to 'cut' at 10-12 kcal/lbs?

Carb-cycling is more fun and makes more sense than CKD esp. when working out when you'd like to get some extra carbs.

Yeah, I have a lot of time, but Excel is patient.
And.. I am even more a pervert than that.. and thinking to look at amino-acid & and fatty acid profile (sat, mono-/poly- and type).

Espi (I used to be a lab technician and love tinkering with data)

Esperantistino
11-17-2003, 08:23 AM
Come on guys, don't tell me I posted this for nothing?

I'm already thinking of some changes like when I have run out of cheese (bought a ton as it was on sale and good quality stuff too) I'll exchange it for leaner protein sources and fatten it up with shredded coconut (the Monday recipe).

Espi