• FreeTrainers.com Forums
• Specific Diets & Nutrition
• Dieting made simple

Group: Specific Diets & Nutrition

Dieting made simple

bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/10, 05:10 PM Ok, I am going to post a very simple diet that I have personally done and had great success with. Anyone should be able to do this standing on their heads!! It is calorie cycling, using carbs as your means(some may call it carb cycling, in the end same thing). Day 1 & 2...... .5gr. of carbs per lb. of bodyweight(this means no more!) Day 3...... 1.5-2gr. of carbs per lb. of bodyweight Keep protein same, 1.5 gr. per lb. and fats low to none on high carb days, up a bit on low carb days, 6 gr. of fish oil for instance, or 3 gr. of fish oil and a slice of cheese. This should essentially work out if you are starting from maintenance(this is key to doing this correctly), around 10 cal. per lb. on low carb days, 16 cal. per lb. on high carb days. Figuring this out in a week, you will have a nice calorie deficit, right at 11.7 or so calories per lb. on the week overall. Usually 10 cal. per lb. is great dieting(though some may need to go lower in some cases, but this is the norm), so with this cycling you are dam near there without taking that little amount every day, and have basically a "cheat" day every 3 days. 2 days of low carb should and will not effect your workouts, make you fight with your spouse, or impair your thinking. Do this till it levels off(weigh loss), then go to 3 days with low carbs, followed by 1 day high. Proceed as you need to. On your high carb days, do not be afraid to have a baked potato(skip the butter though..avoid fats), slice of white bread or 2 or a bagel, these will be great for replenishing glycogen stores(but do not go over 2 gr. per lb. of bodyweight). Good luck to any who do this, guaranteed as easy as it gets if you follow it and have any energy expenditure at all to speak of. -------------- Maximus from Gladiator....Strength and Honor!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/10, 05:17 PM Hip Hip hooray...I am now standing on my head with pencil in hand.I can eat carbs on day 3...this is a joyful day..thanks again as always.
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/10, 05:25 PM Yes, this is flexible dieting at its finest. I found this out through experimenting with CKD's and TKD's. Not everyone can do these, I am one who can't. So, tweaking things a bit, I came up with this, and it really, really works if you stay with it. The beauty I have found is no strength loss even with dropped weight, mental clarity stays, and then the "refeed" comes in. I eat for instance those sugar free ice cream bars, a bagel in the morning, a couple sandwiches, etc. and it is like a treat day. Very easy to do. If you can't go 2 days with low carbs(and this means sticking to it, no cheating), then you can probably never diet at all. -------------- Maximus from Gladiator....Strength and Honor!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/10, 05:32 PM Ice cream for breakfast!!!!! I'm a little dizzy...give me a minute...I'll be OK. Yes...I see it's sugar-free...I'm still dizzy. seriously though,that is why I can never stick to a low carb diet.My blood sugar drops,I can't think,let alone get off the couch and workout.I drop amazing amounts of weight,but feel so deprived after a week I binge on all the bread in the house.So I'm getting my pencil now to write this down.
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/10, 06:27 PM The beauty of this is it really doesn't have to be sugar free, just most that have alot of sugar can tend to be extremely high in calories very easily, and can jack you up too fast. Better and feels better to have some all day long, rather than have your whole allotment at one sitting if you get my drift. And for me, I like sugar free(well, they actually have 2 gr. of sugar). Now, I have been known on those days if they are having those sample cups in the grocery store of full sugar ice cream to have one of those also on my carb days. -------------- Maximus from Gladiator....Strength and Honor!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/10, 06:28 PM The samples I am speaking of are of course the ones where the lady is scooping out in a small cup for taste purposes. -------------- Maximus from Gladiator....Strength and Honor!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/10, 08:24 PM I must stress for those that read this, the main goal is calorie cycling. The appropriate calories to create a deficit. In this simple approach you are simply using carbs to create it. Super, super important is calorie intake. Say you weigh 150 lbs. On days one and 2, you will take in no more than 1500 calories(10 calories per lb.). On day 3, with the addition of carbs, you will take in no more than 2400 calories(16 calories per lb.). This should be very doable for anyone, a full 900 calories of carbs every 2 days. Protein stays consistent. Keep you fueled, and feeling right and full. -------------- Maximus from Gladiator....Strength and Honor!
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/08/11, 02:54 AM This deserves a sticky....thanks BB1! -------------- Even if you are on the right track, you will get run over if you just sit there.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/11, 09:36 AM Ahh...see now I missed that on the 3rd day I will up my caloric intake.For me this will take alot of planning...can be a bit dim when it comes to math...as far as what to eat.I'm going to plan out 3 days and do that the first week and see how I'll do. I suggest NOT amaking it a sticky for a bit...maybe it will actually get read!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/11, 10:23 AM I should note in my post the carbs EVERY 3RD DAY, not every 2 days. -------------- Maximus from Gladiator....Strength and Honor!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/11, 10:52 AM Ok, just for re-inforcement of the diet guidelines, say you start on a Monday. Monday and Tuesday would be 10 cal. per, Wednesday 16 cal. per, Thursday and Friday 10 cal., Saturday 16 cal., and Sunday back to 10 cal. along with MOnday of course. But using the 7 day week, this would be 10,10,16,10,10,16,10. So, taking an average of those amounts would equal 11.7 calories per lb. average intake for the week. This should be a nice deficit for anyone who is at all active. Again, as this wears off, and you are not where you want to be yet, then increase it to 3 days at 10 cal., one day at 16. Conversely, adding in at this point an increase in caloric expenditure is also acceptible. -------------- Maximus from Gladiator....Strength and Honor!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/11, 10:59 AM Sorry ...that was my mistake...I did mean every 3rd day.Thanks for the clarification though.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/14, 09:59 AM Ok....I'm off and running!I started today...will let you know how it goes!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/14, 10:10 AM Good luck to you, really is a simple thing to do, and you will see results. -------------- Maximus from Gladiator....Strength and Honor!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/30, 10:33 AM bump...for sailor:)
juliaanne Posts: 10 Joined: 2006/09/08	2006/09/12, 03:57 PM bb1fit, are you saying that this will only work well if you are at a maintenance level of weight loss? I'm just starting. I have gone back and forth with myself about doing low carb or low calorie. This seems to make doing both sound a bit easier. I'm looking to lose 50 lbs or at least look like I've lost 50lbs. Basically I liked to be 3 dress sizes smaller. Do you think this diet would be good for me? ============ Quoting from bb1fit: This should essentially work out if you are starting from maintenance(this is key to doing this correctly),
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/12, 04:33 PM yes juliaanne...this will work for everybody...bb1 also has a thread in the stickies called diets made simple...that's a good one...it didn't work for me because once i tell myself I'm on a "diet" I go crazy....but this has worked wonders for my husband!!!
juliaanne Posts: 10 Joined: 2006/09/08	2006/09/12, 09:35 PM Thank you KC, oh and thanks for the response on the other thread. Where/what are the stickies?
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/13, 08:21 AM They are the thread topics at the top of every forum with the little red thumb tacks...you can browse through those for topics that are of interest to you.
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/09/13, 12:41 PM Undertaking this dieting method without being at maintenance would be futile. Think about if, if you are constantly eating over maintenance, and you begin calorie cycling(which is what this boils down to using carbs), you are simply going to be cycling calories all the while still over maintenance. How would you lose anything? Over maintenance is over maintenance, no matter how much over. -------------- Maximus from Gladiator....Strength and Honor!
juliaanne Posts: 10 Joined: 2006/09/08	2006/09/15, 01:27 PM So basically what you are saying si this isn't so much a "weight loss" diet but a "maintaining weight" diet? Plus I have no idea what calorie cycling is. I am currently low carbing it. I have been following the fitness plan that was created by this site with the information I provided. I guess I'm just trying to find a good rule to follow. There are so many "diets" out there. I really need to start out simple and then add on.
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/09/15, 02:31 PM You are completely misinterpreting the postings. NO, this is not a maintaining diet....it is a way to lose fat with as little a headache as possible. -------------- Maximus from Gladiator....Strength and Honor!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/15, 02:44 PM This isn't even a "diet" for my husband any more....just how he eats...he loves the 2 days one day deal...he's stopped seeing losses though so...should he lower his calories a bit???
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/09/15, 03:06 PM Yes, this is when an adjustment has to take place I spoke of in an earlier post in this thread. There are a couple ways to go about this, one is lower overall calorie intake on all days, but I think the simplest approach is by just adding one more low carb day before your high carb day. This will cycle calories/carbs more, and very efficient. This way you don't really have to 'count' so much, just the extra low carb day will start a calorie deficit by itself. -------------- Maximus from Gladiator....Strength and Honor!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/09/15, 03:07 PM So, he would now do 3 low carb days instead of 2, then a higher carb day. Wash, rinse, repeat. :big_smile: -------------- Maximus from Gladiator....Strength and Honor!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/15, 03:28 PM ahh...that's right...I remember now...sorry!
juliaanne Posts: 10 Joined: 2006/09/08	2006/09/21, 01:40 PM bb1fit I believe the use of "maintenance" here is confusing me. Can you or anyone explain to what is ment by maintenance here?
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/21, 01:48 PM I believe...correct me if I'm wrong bb1...maintenance refers to when you have reached whatever your weight loss goal may be...and you are maintaning that weight.. for example...you are trying to lose weight you 10 cal per pound of body weight(don't pay attention to the numbers here...just to give you an idea)you are trying to stay at maintenance level,so you eat 15 cal per pound body weight...you are trying to gain weight...you eat 20 cal per pound of body weight. Hope that helps...if not bb1 will be along here shortly to intervene...:)
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/09/22, 11:34 AM Yes, KC has it correct. Eating at maintenance is simply the amount of calories intaken on a regular basis that with your current level of energy expenditure you will stay the same(neither gain nor lose weight). -------------- Maximus from Gladiator....Strength and Honor!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/12/17, 01:42 PM Bump, Where's the STICKY!
AG30 Posts: 106 Joined: 2004/01/21	2007/02/06, 02:16 PM ok...I am going to try this diet...but I have a couple of questions. 1. doing the calculations for my body wt I need to be taking in 297gr of protein a day. Should I be making sure that I hit that every day or is less better? 2. Can anyone who has tried this diet give some examples of meals they ate?? this would help a lot. Thanks!!
fif4321 Posts: 18 Joined: 2007/01/04	2007/02/09, 10:57 AM I have a question on counting carbs. Sometimes I like something sweet, so I grab like an Atkins bar or something like that. How do I count the carbs on there. It lists the total carbs, then net carbs (which is a much lower #). Which one do I go by???
FilthyPL3B Posts: 262 Joined: 2006/04/04	2007/02/11, 09:09 AM Slightly confused sorry. I weigh 90kg/198.4lbs and have done a few calculations. I could possibly be rather stupid here but can i run these by you and see if i have this right. Day 1 & 2: Carbohydrate = 5 * 198.4 = 990. Protein = 1.5 * 198.4 = 298. Total Calories = 10 * 198.4 = 1984. Day 3: Carbohydrate = 1.5 * 198.4 = 297.6. Protein = 1.5* 198.4 = 298. Total Calories = 16 * 198.4 = 3174.4 Does that mean i should try and consume near enough 990.gr of carbs? I must have this wrong as that is immense and im not even sure how i could go about that! If someone could correct me it would be appreciated, i think i may have this all wrong...
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/02/11, 10:57 AM On the low days, it is .5 gr. per -------------- "If it ain't broke, you aren't trying."
	2007/03/05, 01:44 PM bb1fit i have a couple questions? Would you recommend your diet as opposed to the anabolic solution? they both eventually become a type of cycle diet correct? do you believe that your body CAN in fact adapt to higher fat,medium protein and low carbs and still be healthy and loose weight? Or would the anabolic solution be too dangerous due to the fat consumptions and the inexperience most of us have in good and bad fats and the such? i am looking at your diet or one that is either like this: 45%prot/20%carb/35%fat or 50%prot/20%carb/30%fat or the anabolic solution, i just figured with your knowledge you could aide me with solid advice? goals: gain strength, loose fat! any help would be appreciated! thanks, Ron! j2048b
katarina97 Posts: 2 Joined: 2007/03/19	2007/03/19, 05:08 PM can anyone help i weigh 131 now and im shooting for 97 do u have anything that will get me there by august
njariesgirly Posts: 18 Joined: 2007/03/29	2007/03/31, 05:17 PM ============ Quoting from katarina97: can anyone help i weigh 131 now and im shooting for 97 do u have anything that will get me there by august ============= 97pounds???????? That would make you very very sick. Please try just to eat healthy & read all the posts on what to eat on the board. There is so much information here. Calculate what your calorie needs are & start exercising.:big_smile:
njariesgirly Posts: 18 Joined: 2007/03/29	2007/03/31, 05:18 PM I am a little confused about the fat part. I take supplements of Fish oil, evening primrose oil & also flaxseeds that I grind up every day. Are you saying I should reduce these supplements on the high carb days???:(
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/31, 06:20 PM That would depend on her height and other factors. For a female who is 5' 0" 97 lbs. would likely be close to her ideal weight. The very general rule is 100 lbs. for a female 5'0", adding 5 lbs. for each each over five feet. Again, that is a very general rule of thumb not taking body composition ratios into account. ============ Quoting from njariesgirly: 97pounds???????? That would make you very very sick. Please try just to eat healthy & read all the posts on what to eat on the board. There is so much information here. Calculate what your calorie needs are & start exercising. =============
gpmat14127 Posts: 1 Joined: 2007/03/23	2007/03/31, 09:02 PM bb1fit... I am going to try this but I am trying to clarify the amount of fats that you said should be used. Should it basically be 0 grams of fat or how high would you recommend going?
akin150 Posts: 11 Joined: 2007/12/17	2007/12/17, 01:12 PM So much reading :angry: but so very informative :) So according to this I weigh 229 and should have the following caloric intake calories | carbs | proteins low carb days 2290 | 114.5 | 343.5 high carb days 3664 | 343.5 | 343.5 These are achieved by using the 10cal/lb and 16cal/lb numbers, and 1.5g protein/lb And I would adjust these as my weight goes down I'm assuming. I have also read your original thread for those that have been dieting, do you switch to that after a certain period of time? I am around 16% bodyfat and would love to be under 10%. Am I right in my assumptions /numbers?
ROSCOBABY Posts: 6 Joined: 2008/04/14	2008/06/11, 05:54 PM I JUST FOUND THIS THREAD.I HAVE ALSO VISITED YOUR OTHER DIET THREAD.I'D LIKE TO KNOW IF YOU WOULD NEED TO GOAL UP TO THOSE CARB LEVELS ON HIGH CARB DAYS.I ONLY AVERAGE AROUND 300 RIGHT NOW.AND ACCORDING TO MY CALCULATIONS ON MY HIGH CARB DAYS 1&2 I SHOULD EAT AROUND 1200! DO I HAVE TO EAT THAT MUCH FOR THIS DIET TO WORK??????? THANKS BETH:)
ROSCOBABY Posts: 6 Joined: 2008/04/14	2008/06/12, 04:14 PM YESTERDAY I LEFT A MESSAGE.HOWEVER I SEE I STILL NEED GLASSES.I THOUGHT IT SAID 5G PER LB.I SEE KNOW IT SAID POINT 5G PER LB.SORRY.
eskrock Posts: 7 Joined: 2010/07/15	2010/07/17, 03:32 AM hi im 14 and weigh 71 kgs and want to lose 10 kgs within the next 10 weeks what would be a suitable diet for me? and what sorts of food should i be eating? thanks, shawn
just08in Posts: 6 Joined: 2010/08/13	2010/08/13, 03:56 AM I was 78kgs and got it down to 67 in 2 months. This is what I did. I detailed it out in this post. My diet and the way of life described. http://404phylenotfound.blogspot.com/2008/03/how-can-one-cut-down-his-weight-by-10.html Believe me it is not difficult at all..everyone can do it. Only in cases of hereditary/genetically acquired then might need medicines
	2015/10/14, 09:13 AM This was not simple this was hard to understand we dont even use punds where im from. I have no idea what you are talking about. Not good for beggininers.