Pure Posted October 30, 2006 Report Share Posted October 30, 2006 Hi Guys,Today is the start of a pretty hardcore diet that Im gonna stick with for the duration of 28 days.Its basically a Low carb liquid only diet with one meal a week.You can view it on http://www.t-nation.comDan John recently undertook the challenge and lost 29lbs (13kg) and 5 inches off his waist. The diet apparently has the benefit of reprogramming your cravings aswell so that by the 28 day you crave for veges not fried chicken.Ill break down what im going to be ingesting during the 28 days for you:DietTues|Thur|Sun5 Shakes (2 scoops of whey protein Concentrate)4 Servings of Flax Meal21 Fish Tablets4 Venom (appetite suppresses)1 Serving BCAA+GMon|Wed|Fri4 Shakes (2 Scoops of whey protein Concentrate)1 Post Workout Shake (1 Scoop Whey, 2 Scoops Dextrose)No Fish Oil4 Venom2 Serving BCAASat3-4 Shakes (WPC + Flaxmeal)1 Healthy Restaurant Meal (Steak and Vegetables etc)CardioMy Cardio consists of a 45 minute swim in the morning 5-7 days a weekLight Sparring on Saturdayand on Week 3 and 4 im gonna throw in HIIT Sprints on Tue,Thur,SatHeavy StuffI copied this straight from Chris Shugurt the dude that created this diet, its basically low reps with high sets. Im gonna be pushing myself but not to the point im trying to get new PR's every weekDay #1: MondayPull-up: 10 x 3 weightedBench Press: 10 x 3Squat: 3 x 8Hamstring Curl: 3 x 6Calf/Biceps/Triceps exercises: 1 set each 6-10 repsAb exercise: anything goes Day #2: Wednesday Deadlift: 10 x 3 Rack Pull: 3 x 3-5Flyes: 3 x 8Overhead Press: 10 x 3 standing, cleaned from floorCalf/Biceps/Triceps exercises: 1 set each 6-10 repsAb exercise: anything goes, but different than previous session Day #3: Friday Dips: 10 x 3 Rows: 10 x 3Lateral Raises: 3 x 8Lunge variations: 3 x 6-8Calf/Biceps/Triceps exercises: 1 set each 6-10 repsAb exercise: anything goes, but different than previous session Stats215'11203lbs/92.220%+ BodyfatApparently the first two weeks are the hardest and then it just gets easier and easier. So im gonna add in sprints on the 3rd week, possibly get back to training MMA 5 nights depending on my energy levels.Wish me luck guys cause im gonna need it haha.Ill post some pics of my current bodyweight tonight. Quote Link to comment Share on other sites More sharing options...
Andrew Posted October 30, 2006 Report Share Posted October 30, 2006 Good luck with the diet/excise program….. you’re a far braver man they me, I like my steak far to much to under take something that extreme Quote Link to comment Share on other sites More sharing options...
Pure Posted October 30, 2006 Author Report Share Posted October 30, 2006 Good luck with the diet/excise program….. you’re a far braver man they me, I like my steak far to much to under take something that extreme Haha tell me about it, The thing I like about this is that theres no stuffing around, you just make your shakes and do your thing.Im just wanting to achieve a state of leaness that I never have before. Once im there im confident it'll be healthy eating from then on, that is untill Xmas and New years when I add steinlager into my diet (by default ofcourse ) Quote Link to comment Share on other sites More sharing options...
Andrew Posted October 30, 2006 Report Share Posted October 30, 2006 What!!! You have to give up drinking to!!!! :pfft: Quote Link to comment Share on other sites More sharing options...
Pure Posted October 30, 2006 Author Report Share Posted October 30, 2006 What!!! You have to give up drinking to!!!! :pfft:That is correctYour eyes do not deceive you.As practice I decided to head into the hills and live as a hermit , the thirst nearly got the better of me and I nearly lost all sanity. But come Sunday my liver thanked me 10 times over.My Maori genes nearly went into complete relapse.Its used to the Steinlager, fast food diet.Instead I spent saturday night with the Mrs watching fast food nation (bloody good movie BTW) living off protein shakes and water Quote Link to comment Share on other sites More sharing options...
deegee Posted October 30, 2006 Report Share Posted October 30, 2006 I have never been a fan of these type or similar diets, and 28 days is a long time without solid food. Before any of these radical diets its always best to have a chheck up make sure you are on good health. There are some good dietitions around who could problably give you some advice.Having said that I know people who have succeded on diets like this, short term anyway, keep us updated on how you go. Quote Link to comment Share on other sites More sharing options...
63 Posted October 30, 2006 Report Share Posted October 30, 2006 good luck bro but my opinion is that this kind of diet is not the best way to go, you will lose weight but once you have finished the 28days you will proberly gain it all back plus.i would be surprised if you could keep to it 100% but prove me wrong i surpose. Quote Link to comment Share on other sites More sharing options...
CutTaBits Posted October 30, 2006 Report Share Posted October 30, 2006 Each to their own BUT bugger that. What happens after 28days? I think you would be better learning how your body reacts to different foods and get your diet suited to your body/lifestyle.But hey good luck man Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 30, 2006 Report Share Posted October 30, 2006 As someone else's experiment, this fascinates me - but like the others, it's not something I'd ever want to try myself!Good luck with it though, and good on you for taking before/after pics. Can't wait to see them. Quote Link to comment Share on other sites More sharing options...
Pure Posted October 30, 2006 Author Report Share Posted October 30, 2006 View the results of Dan John HereThey pretty much speak for themself.Im not saying that this is the most healthiest option diet wise, But abstaining from alcohol and fatty foods can do nothing but good for you and its only 28 days, once the first two weeks are down I anticipate its gonna go very quick.Once the 28 days are up, im gonna slowly incorparate solid foods but keep carbs low. I havnt figured out exactly what im going to do but I definetly will before the time comes up.Day OneAnyway, im sitting here eating my final shake.(An Icey Protein flax seed desert, its actually pretty good.)The day went good, I got all my shakes in fine.My workout was good, I got a little light headed after some exercises but nothing major. Im still waiting for the brainfog that usually occurs with low carb diets. Hopefully it wont come, but who knows.My appetite wasnt too bad, I got hungry around 3 so I popped a couple of appetite suppressors and downed a shake which fixed that up. Anyway Im gonna take some ZMA and hit the sack, got 45mins of swimming 6am tommorow. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted October 30, 2006 Report Share Posted October 30, 2006 WOW. This'll be kewl... I'm glad you started a journal for this one!I don't have the discipline to do anything like this, but good on your for trying it out! All the best :grin: Quote Link to comment Share on other sites More sharing options...
Pure Posted October 30, 2006 Author Report Share Posted October 30, 2006 Day TwoIm halfway through day two, but so far so good. I havnt felt hungry at all. Left my fat burners at work yesterday so I didnt take anything before hitting the pool this morning. But did the 45mins and relaxed in the steam room afterwards. The cardio went good, wasnt a struggle, Im not the strongest swimmer but hopefully when the 28days is up Ill have progressed from the slow lane into the fast lane hehe.Im still waiting for a package from everyones favourite supplement store (sarcasm) Bodybuilding.com. I ordered BCAA+G and Venom fat burners (they both have good reviews over at 1fast400.com) and guess what BB.com throw in a free portable blender Yay :dancing:I got the fastest shipping, so it should be here in a few days if everything goes alright.At the moment, im relying on my leftover Amp to keep my appetite under control and workouts productive, they are good to keep you focused and give you a sort of "this should be illegal" type buzz.Also im gonna have to postpone the photos, I took them last night but the camera-to-pc cable is at my parents house. I might buy another tommorow depending on the price. Quote Link to comment Share on other sites More sharing options...
Varven Posted October 30, 2006 Report Share Posted October 30, 2006 Your on an extreme diet that has no carbs, go easy on the cardio bro !Stay off the MMA for a bit.. I dont think the body can take that type of abuse without eating into your muscle mass for energy/recovery.Try adding in about 5 - 10g of L glutamine a day to promote recovery.You wont loose much from 28 days off no MMA, or dont go more than once aweek.Also, I think the HIIT sessions maybe overkill as well... guess it depends on your body.What thermos are you using ? Quote Link to comment Share on other sites More sharing options...
Pure Posted October 30, 2006 Author Report Share Posted October 30, 2006 Your on an extreme diet that has no carbs, go easy on the cardio bro ! Stay off the MMA for a bit.. I dont think the body can take that type of abuse without eating into your muscle mass for energy/recovery. Try adding in about 5 - 10g of L glutamine a day to promote recovery. You wont loose much from 28 days off no MMA, or dont go more than once aweek. Also, I think the HIIT sessions maybe overkill as well... guess it depends on your body. What thermos are you using ? At the moment im just taking Ergopharm AmpBut as mentioned previously I have some BCAA+Glutamine coming from the states which ill take pre: morning cardio, workout and sprints and Venom for the thermo/appetite suppressor.I appreciate your advice though, I do take it easy for the swim, and im not pushing myself especially in the fasted state that im in at the moment without the BCAA's.But depending on how I feel on week 3 and 4 Ill trial the sprints making sure I get a shake with carbs and some BCAA's before actually doing them.Ill keep you posted though Quote Link to comment Share on other sites More sharing options...
Pure Posted October 31, 2006 Author Report Share Posted October 31, 2006 Day ThreeIm writing todays log just a little prematurely but ill update on it after my workout at 12I woke up today at about 3:30am, and didnt manage to get back to sleep untill 5:00, Any normal person would have gotten up seeing as their alarm is set at 5:30am. But no not me, I decide to lie in bed and fall back to sleep, only to wake up at 6:20 and feeling like shit.Anyway I got up and shot to the pools for my 45minutes swim. (Just to note today a lady told me that I might find it easier in the recreational lane instead of the slow lane. Guess Im not fast enough haha.The low carbs have really started to hit me, I feel a little lethargic sitting here typing this, but my protein shake is making me feel a little better. I think aslong as I have a protein shake or appetite suppressant by my side than ill manage.I cant wait to hit the gym today though, the 60g carbs should make me feel a little better.Day Three -Cont 200lbs/90kgWorkout went great, Im experimenting with cleaned overhead raises, never done them before but they felt really good. I sipped on a 60g 1/1 pro/carb drink and finished off with the same.The sets are a little weird, I just copied Chris Shugarts workout which was 10 sets for 3 reps for most exercises. It worked out good because I could focus on form alot more as opposed to working to failure. I also think he keeps the reps low seeing as your so carb depleted. Anyway I worked up to 90kg on deadlifts and 100kgs on rack pulls. My form was great and Im sure im gonna feel my lower back tommorow. I kept the overhead press at 20kg seeing as it was my first time doing cleans. Biceps Curls and Seated Calves were at 30kg for 10And I kept flys light at 10kg Db's as I did it more for the stretch then anything.Im out of WPC at work so im gonna have to finish early to get my 4:30pm shake in Quote Link to comment Share on other sites More sharing options...
Andrew Posted October 31, 2006 Report Share Posted October 31, 2006 Hmmm not knocking this diet plan but it’s day 3 and your feeling tired and lethargic!!! If you don’t enjoy the process you won’t benefit from it Quote Link to comment Share on other sites More sharing options...
Pure Posted October 31, 2006 Author Report Share Posted October 31, 2006 Im enjoying the process, because I think its good to test your limits sometimes.The lethargicness isnt major, its just my body getting accustomed to the low carbs.And the tiredness was me just having a bad nights sleep and waking up far too early. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted October 31, 2006 Report Share Posted October 31, 2006 Anyway I got up and shot to the pools for my 45minutes swim. (Just to note today a lady told me that I might find it easier in the recreational lane instead of the slow lane. Guess Im not fast enough haha.Oucccchhh Yeah, the beginning of any kind of low carb diet sucks - but you push through it when your body starts to adapt.. so keep at it, and the energy levels will come round soon enough Quote Link to comment Share on other sites More sharing options...
Pure Posted November 1, 2006 Author Report Share Posted November 1, 2006 Anyway I got up and shot to the pools for my 45minutes swim. (Just to note today a lady told me that I might find it easier in the recreational lane instead of the slow lane. Guess Im not fast enough haha.Oucccchhh Yeah, the beginning of any kind of low carb diet sucks - but you push through it when your body starts to adapt.. so keep at it, and the energy levels will come round soon enough Haha, yeah that lady sucked. I mean I was in the slow lane. Maybe I should wear some arm floatees next time and say "am I fast enough now?" and just flop around like a retard.On a good note though I got my energy back once I got those carbs from training. Also my hunger pangs and stomach rumbling occur every 2-3 hours right on shake time, so it seems like my body is adapting. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 1, 2006 Report Share Posted November 1, 2006 Next time push that lady into the pool. :grin: Quote Link to comment Share on other sites More sharing options...
Pure Posted November 2, 2006 Author Report Share Posted November 2, 2006 Day FourDay's been fine, I was out of town this morning so didnt manage to get in a swim. Walked on a treadmill instead. Havnt taken any appetite suppresants at all as I havnt felt the need to.Ive got to go out for dinner tommorow, so that will count for my 1 restaurant meal a week. Im not gonna pig out and go absolutely wild as I dont want this week to be for nothing. However Im going to lonestar, and anybody that has been there before knows that their meals are huge.Ive already scouted the menu though and have tossed up between the cajun chicken without bbq sauce or the New Zealand Mussels. They seem to be the healthiest choices. Any recommendations guys?Also are mussels a healthy choice? Quote Link to comment Share on other sites More sharing options...
Pure Posted November 2, 2006 Author Report Share Posted November 2, 2006 Day FourDay's been fine, I was out of town this morning so didnt manage to get in a swim. Walked on a treadmill instead. Havnt taken any appetite suppresants at all as I havnt felt the need to.Ive got to go out for dinner tommorow, so that will count for my 1 restaurant meal a week. Im not gonna pig out and go absolutely wild as I dont want this week to be for nothing. However Im going to lonestar, and anybody that has been there before knows that their meals are huge.Ive already scouted the menu though and have tossed up between the cajun chicken without bbq sauce or the New Zealand Mussels. They seem to be the healthiest choices. Any recommendations guys?Also are mussels a healthy choice?Dinners been canceled so im just gonna cook some fish with veges instead.Somethings ive learnt these past 4 days.-I can go through nearly 1kg of protein powder a week-2Tbspn of Flax Seeds with each meal is all you need to keep you regular :shock: Quote Link to comment Share on other sites More sharing options...
Cammo Posted November 2, 2006 Report Share Posted November 2, 2006 I'm more a fan of clean eating with a caloric deficit to slowly lose weight over these rediculous diets (sorry bro).As soon as you finish this, you're body is going to grab hold of every little bit of fat it can and stock pile it thinking that it's going to have to go into starvation mode again.I would understand if you were heading into a comp or something but it sounds like you just want a quick fix solution at the expense of your health. The fat burning supps are just adding fuel to the fire at this stage - you should wait until you've lost a good portion of the bf you've got before starting them.You will have an easier time of keeping your weight down if you do it gradually and sensibly.Saying that, I am quite fascinated as to how you will go on this diet & what results you get.Take care & good luck. Quote Link to comment Share on other sites More sharing options...
63 Posted November 2, 2006 Report Share Posted November 2, 2006 yeah bro you are very right in what you said.(cammo) Quote Link to comment Share on other sites More sharing options...
Pure Posted November 2, 2006 Author Report Share Posted November 2, 2006 I'm more a fan of clean eating with a caloric deficit to slowly lose weight over these rediculous diets (sorry bro).As soon as you finish this, you're body is going to grab hold of every little bit of fat it can and stock pile it thinking that it's going to have to go into starvation mode again.I would understand if you were heading into a comp or something but it sounds like you just want a quick fix solution at the expense of your health. The fat burning supps are just adding fuel to the fire at this stage - you should wait until you've lost a good portion of the bf you've got before starting them.You will have an easier time of keeping your weight down if you do it gradually and sensibly.Saying that, I am quite fascinated as to how you will go on this diet & what results you get.Take care & good luck.Thanks for your post cammo, your entitled to your opinion and you probably just said what alot of people are thinking. However its all easy to dismiss somthing that you havnt tried and tested yourself (which is why im trying this BTW) but I think there are a few points that you should take into consideration.1) Im getting over 1g or protein per pound of lean mass, protein uses more energy thus stimulating the metabolism.2) Im getting a meal every 2-3 hours, therefore my body is not in starvation mode, 5-6 Meal range a day is vital to keep the metabolism running steady.3) Im only getting healthy fats, Plenty of Omega-3's from the flax seeds and im getting atleast 20g of Fish oil on non workout days. Im not even gonna go into why fish oil is so good for you4) The flax seeds provide me with adequate fibre5) I think Im getting more carbs then most low carb diets due to the few carbs in the flax seeds and my post workout drink, I have yet to feel any great loss of energy or strength. Im keeping carbs under 30g on non workout days and under 90g on workout days.All this and honestly im not feeling any doubt or regret about doing this for the simple fact that its easy. Its easy to wake up and not worry about cracking 10eggs making sure to seperate the egg whitesIts easy to not worry about cooking my food the night before making sure im weighing everything out correctly and its sure as hell easier on my wallet aswell (Thanks to Davis trading 20kg bags )Straight up, my cravings for food are limited, Sure there are times when I think "mmmmm that steak sure looks nice" etc. But that usually only occurs 30mins before shake time is due. Once I get that shake down im set for the next 2 hours.As for this diet being bad for my health, let me show you a few numbers that Dan John's physician worked out pre and post this diet.Before: Total Cholesterol: 255Triglycerides: 182HDL: 41.2LDL: 177.6 After:Total Cholesterol: 171Triglycerides: 103HDL 46.9LDL 103 HDL up bad stuff down, and this is for a 40+ Year old strength coach that had a year of bad habits. Im only 21 and have had only 3 months of bad habits. Sure this diet would be dangerous over a long period of time as is any low calorie deficient diet. But 28 days is nothing, to tell you the truth once the 28 days is up the diet isnt fully finished anyway as I have to transition myself into healthy eating..Ofcourse some people would finish a diet and say hey bring on the fastfood etc, but im not an idiot.Coming off the diet1) For the first fortnight after the diet ill begin adding in solid meals. My plan is to consume a mixture of healthy solid meals and shakes. So 2 solids and 3 liquid meals for the first week and 3 solid and 2 liquid the second. Ill Ease back into normal, healthy eating. 2) During this two week period, ill add 200-300 calories to my daily caloric totals. No cheat meals, this will transition me into healthy eating.3) When coming off a low carb diet, cardio helps increase insulin sensitivity and improve carbohydrate tolerance. I will continue my daily swims, and add in (if im not already doing it) HIIT on my off days.4) Once the 2 week bridge has finished ill go back to healthy eating.There 28 + 14days later V-diet finished. Sure ill put some water weight back on (which is the norm after any low carb diet) but apart from that im confident my body will be back to its usual self and my metabolism running better than ever at my new low bodyfat %.Also just to let you know im keeping the fat burners to a minimum, (Havnt taken any since wednesday) I just dont feel hungry.One more thing just to continue on what I said earlier, its easy to rationalize against something that seems extreme and stupid because you havnt tried it (even though im rationalizing for the diet which is the same bloody thing lol) but rationalization doesnt neccessarily rely on reality as proof. Results do, and there are a handful of good results on T-nation to prove my point Quote Link to comment Share on other sites More sharing options...
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