No Carbs Diet

[Ryancoyle]

Hi everyone,

I've currently been on a No cards diet for approximitley three months to drop my body fat but it seems like I've hit a brick wall.

I was approximitley 16 stone three months ago but have now dropped to 14. I've been struggling though to get underneath 14 for quite a while.

I train 5 days a week (different body part each day on the weights) and also do an hour cardio low intensity full incline for an hour on the tread mill 5 days a week.

I've tried carbs (low fat) diet before but I hardly lose any weight so no / low carbs does work better for me.

My diet / everyday eating is basically:

- 6 egg whites / four yolks for breakfast (9AM)
- Whey Protein shake with a tablespoon of natural peanut butter (11:30)
- Chicken with salad i.e. brocolli, beetroot, cottage cheese etc. (2PM)
- Whey Protein shake with a tablespoon of natural peanut butter (4:30)
- Red meat i.e. Steak with salad (7:00)
- Whey Protein shake with a tablespoon of natural peanut butter (9:30)

Can anyone tell me what I could do to increas weight loss i.e. more cardio, diet being wrong etc.?

Thanks

[Giraffe]

Not enough fat, you need more fat than protein. Think it should be 60/40. You'll need to make sure you really arw having no carbs, like fruit etc, as your only hope will be keto, but also bear in mind that you still need less calories than you're burning off. Each gram of protein is 4 calories and fat is 8 calories. If you're getting like 3000 calories from your diet then again, you might not lose that much weight but drop bf

[Ryancoyle]

Originally Posted by Giraffe

Not enough fat, you need more fat than protein. Think it should be 60/40. You'll need to make sure you really arw having no carbs, like fruit etc, as your only hope will be keto, but also bear in mind that you still need less calories than you're burning off. Each gram of protein is 4 calories and fat is 8 calories. If you're getting like 3000 calories from your diet then again, you might not lose that much weight but drop bf

I would have an Orange once every so often but don't really eat much fruit as I know there is hidden carbs.

So Basically, add i.e. cashew nuts to each chicken / red meat meal to up my fats?

Do you think I should be doing any more cardio, I usually do an hour before training and when I'm finished I'm soaking with sweat from head to toe lol

Was thinking off adding an hour cardio in the morning as well as this is when inciline is at its highest?

[Giraffe]

Have you actually done any research or are you just doing these things because you've loosely heard of them?

If you're having no carbs, the only point would be to achieve keto. I suggest you start by researching a ketogenic diet and go from there.

Personally, you might as well calorie count as oppose to try a "diet" that excludes certain food groups.

[Ryancoyle]

Originally Posted by Giraffe

Have you actually done any research or are you just doing these things because you've loosely heard of them?

If you're having no carbs, the only point would be to achieve keto. I suggest you start by researching a ketogenic diet and go from there.

Personally, you might as well calorie count as oppose to try a "diet" that excludes certain food groups.

No Mate, a PT gave me a no carbs diet a few months back, the only thing I'm doing different is

-Not eating as much eggs in the morning (can't stomach more than six) He advised on eating 9 whites and 6 yolks.

-No cashew nuts with chicken / red meat meals

Apart from that everything is the same.

[matt_vtr_15a]

I love personal trainers who bang people on shit diets and shit training regiemes, you may see results but never absolute transformations and you will more than likely rebound as a result of poor information.

You're asking for muscle wasteage with that diet and I am assuming you have lost a lot of weight rather than bodyfat. I am a stickler for logging my bodyfat and musclemass as well as weight... weight means fuck all in the scheme of things.

As said you need to up your fats considerably and you need refeeds as your metabolism has more than likely ground to a halt which is hindering progress.

Ketogenic is a diet I have had great success with, but looking back it's not something an average person needs to do unless severerely obese in some cases it may not be safe or for contest preperation.

Slow and steady is always the best, and his principles seem very basic.

Get those fats up so they are your main energy source rather than risking your muscle mass...

OR

atotally restructure your diet and count your macros, live a balanced life and get good nutrition and plenty of micronutrients and vitamins in from a variety of fruit and veg.

I swear by it now, especially for recovery.

[Ryancoyle]

Thanks for that,

I'm going to up my fats to see if that helps me lose more weight, I did lose some muscle mass at the beginning but it was due to high intensity cardio

I've more or less made this no carbs diet into a regular eating way and was planning to get as shredded as I can, I will bulk in future but reason for cutting is due to gyno, I'm probably looking at surgery soon as I have to see a specialist in 8 weeks so I want to it look as bad as possible for them to operate.

I'll let you know in the next couple of weeks how I get on.

[Giraffe]

Have you always had gyno or has it happened as a result of a cycle or what, if you dont mind me asking?

[Ryancoyle]

Originally Posted by Giraffe

Have you always had gyno or has it happened as a result of a cycle or what, if you dont mind me asking?

I've always had a little bit but nothing to worry about.

When I started my first cycle when I was 18 - 19, I went on a 12 week course of Test 400 and Tri-tren (Bad idea) for a first course, don't get me wrong the gains where excellent but I knew nothing about coming of the cycle i.e. PCT / Novladex etc. and they got seriously bad after this.

It's always been an issue and I've tortured my doctor so hopefully I get surgery this year.

[Scottp]

See this thread> http://www.saxperience.com/forum/sho...d.php?t=379739

Are you having cheat days/meals? I found better results by having a carb day or big carb meal.

I also found I had to go two weeks on carbs after a couple of months as I appeared to hit a wall.

May be bull but it worked for losing fat for me which was my only goal at the time

[Ryancoyle]

I would usually have one cheat meal a week which is a KFC every Saturday to shock my body lol. This is the first week I've tried going without a cheat meal to see how I go, going to do this for a few weeks to see if it makes any difference.

Thanks for the thread, I'll get a read of it now.

[Giraffe]

Originally Posted by Ryancoyle

I would usually have one cheat meal a week which is a KFC every Saturday to shock my body lol. This is the first week I've tried going without a cheat meal to see how I go, going to do this for a few weeks to see if it makes any difference.

Thanks for the thread, I'll get a read of it now.

See the problem is that you haven't researched this at all and you've gone in to it not knowing what you're doing mate... You don't "shock" your body, you just give it stuff and it reacts accordingly. You should have really researched a proper diet plan and stuck to it instead of going off what most would call "broscience" I guess.

If you're looking to drop fat and quickly, then I guess you really do need keto, which you'll need to research properly and make sure you do it properly because it can be so bloody sensitive. I'm guessing that's what Scott linked given he did it, so please research it properly and know that for some, it may not be advised at all and don't take it to any extreme.

[matt_vtr_15a]

Keto will definitely suit you better, personally never saw the appeal or point in just a low carb diet. You really can't beat researching a diet and learning about nutrition so you can apply it correctly.

I enjoyed my keto diet if i'm honest, lost all my cravings and never felt particularly hungry but there are guidelines to ensure you remain in ketosis.

Typically avoid fruits, sugars, dairy and tomatoes etc. add a little greens to meals and dash some olive oil dressing on for instance and drink plenty of water.

The link scott posted above is one I created to give some idea of meal ideas to throw into the diet now and then to remain in ketosis however give your diet some less bland flavours.

My typical keto diet was the following, it needs to be amended to suit your own requirements but it worked for me. Typically dairy is banned from keto, however I altered my diet and added double cream to my shakes to up my fat count.

Nuts, olives, and meats like salami,chorizo, pepperoni etc. are almost the perfect balance of fats/protein... just go steady on the nuts as they do contain carbs but less than 5g per meal and you should remain in ketosis.

Also on 'cheat days' i'd close my window and instead have a cheat meal, i'd drink like 2 litre of sugary fruit juice and have potatoes, rice, pasta, fruit and veg. Whilst you can get away with eating junk, the body would benefit much more from a boost of vitamins and macronutrients.

MEAL #1
5 whole eggs (make sure to buy omega-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good Omega-3 fats); add another 4 egg whites to this (they don?t need to be the *****-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, RED MEAT with a little green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (*****-3) eggs and 4 extra whites

[jw1325]

I did low carb / high protein with a day off a week and it suited me.

But I found I still NEEDED carbs- I just chose the better ones and ate them at the appropriate times.

[Jigs2895]

When I was cutting my bodyfat a few months back I for the first time used fasted cardio method.

40 minutes walking pace on a tredmill at 6 in the morning 4 days a week for 40 minutes.

That along with consuming 100g of carbs a day (all complex) and my right protein and fat intake and in 2 and a half months I dropped from 15.9% body fat down to 10%.

The lower I got in body fat the slower the fat stopped coming off, I could never manage to not have carbs, our bodies are made to work on them.

Very important to take you BCAA's before and after this workout though as you don't want to loose any muscle.

[Ryancoyle]

Well, I spoke to my gym owner a couple of days ago who tweeked a few things on my diet. Basically, he wants me to replace two of my protein shake meals with food i.e. chicken / tuna and good fats. The only time I can have a protein shake now is after traiing.

Suppose it'll save me a fortune in protein powder lol

I had a weigh in on Wednesday (The day I changed my diet up).
I'm going to weigh in again on Wednesday coming so I'll let you know how I get on.

[Giraffe]

Originally Posted by Ryancoyle

Well, I spoke to my gym owner a couple of days ago who tweeked a few things on my diet. Basically, he wants me to replace two of my protein shake meals with food i.e. chicken / tuna and good fats. The only time I can have a protein shake now is after traiing.

Suppose it'll save me a fortune in protein powder lol

I had a weigh in on Wednesday (The day I changed my diet up).
I'm going to weigh in again on Wednesday coming so I'll let you know how I get on.

Why did you come on here asking for advice if you were only going to go back to the guy who gave you the shit advice in the first place and take their advice?

I'll say it again, you're only hope is keto. Research a proper keto diet YOURSELF or listen to the people who've actually done it on here, e.g. Matt and Scott, and replicate it. You're going to need to actually sort your macros out, not just "eat proper food".

No offense intended to you directly, but it really does fuck me off when people post in here for help and do fuck all about it after people give their time trying to help. Wouldn't be so bad if you'd looked in to it yourself but running back to the original source of shit advice and taking their advice over tried and tested advice seems stupid.

[Ryancoyle]

Originally Posted by Giraffe

Why did you come on here asking for advice if you were only going to go back to the guy who gave you the shit advice in the first place and take their advice?

I'll say it again, you're only hope is keto. Research a proper keto diet YOURSELF or listen to the people who've actually done it on here, e.g. Matt and Scott, and replicate it. You're going to need to actually sort your macros out, not just "eat proper food".

No offense intended to you directly, but it really does fuck me off when people post in here for help and do fuck all about it after people give their time trying to help. Wouldn't be so bad if you'd looked in to it yourself but running back to the original source of shit advice and taking their advice over tried and tested advice seems stupid.

I have taken there advice on upping my fats intake and I'm implementing that this week to see how I get on.

I'm only doing it for one week mate + it's not the same person I got the previous diet off.

Got previous diet off a PT, the owner of my gym changed it up for me (Different person).

If I see no change after a week I'll be doing the Keto Diet.

I'm currently researching about the diet still and don't want to jump the gun and miss anything

[Giraffe]

You only want to up your fats if you're doing keto, that's the point. The point of no carbs is to induce ketosis. You aren't going to see results in a week on a normal diet, changes could easily be down to water weight/retention etc.

I'd say until you've researched a proper diet, you want to be focussing on getting the right nutrients whilst calorie counting, as that's the only way you'll lose any weight.

On this diet you've been given, if you increase your intake, especially with fats, you're going to increase your calories but if you're not in keto, then it's all for nothing, you'll maintain or gain.

[Ryancoyle]

Originally Posted by Giraffe

You only want to up your fats if you're doing keto, that's the point. The point of no carbs is to induce ketosis. You aren't going to see results in a week on a normal diet, changes could easily be down to water weight/retention etc.

I'd say until you've researched a proper diet, you want to be focussing on getting the right nutrients whilst calorie counting, as that's the only way you'll lose any weight.

On this diet you've been given, if you increase your intake, especially with fats, you're going to increase your calories but if you're not in keto, then it's all for nothing, you'll maintain or gain.

Thanks for that.

Basically, the gym owner has advised me on counting etc. I have now started writing down everything that passes my mouth from yesterday morning until next Wednesday. From this he will tell me what needs to change etc.

I'm basically going to do write down everything I eat from now on and take weekly weigh in's to see where I'm going wrong.

Think this should benefit me greatly.