LCHF- Low Carb / High-Healthy Fat lifestyle.

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deathevocation

Coffee. Football. Metal.
Apr 8, 2006
29,822
28,530
2014 or 2008. Probably 2008.
AFL Club
Hawthorn
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Dallas Cowboys and Texas Longhorns
My meal plan at the moment is pretty much:

Breakfast - bacon, eggs and spinach, Keto coffee

Snack - Lindt 90% (wish I could get 99% in my town but I haven't been able to find it)

Lunch - Caesar Salad

Snack - Almonds or Macadamias

Before Gym - Protein shake

Dinner - Protein with green vegies

Snack - Greek Yoghurt and Berries
99% is $5 a block in the city - can only get it at the café. I've stopped snacking so haven't had any for a while. Meal plan looks good. I blend peanut butter (or alternatively if I have it, dark chocolate) in with my protein shake (almond milk based). Need the fat. I generally purchase Gen-Tec "Hydro Pro WPI". It is good.
 

EasternTiger

Norm Smith Medallist
Oct 15, 2007
5,209
5,092
Melbourne
AFL Club
Richmond
Haha. Is it suggesting you run gear?
Nah author is anti steroids.

Supplements
Breakfast:

1 multi-vitamin tablet
1 Vitamin B complex
1 Vitamin C tablet (300-500 mg)
1 Vitamin E capsule
1 chelated mineral tablet
10 alfalfa tablets
10 kelp tablets
3 tri-germ and wheat germ oil capsules
3 halibut oil capsules
3 hydrochloric acid (HCL) tablets (before meal)
3 digestive enzyme tablets (after meal)
3 lipotropic tablets (250-1000 mg choline, inositol, methionine)
10 calcilUD tablets
1 RNA-DNA tablet
1 niacin tablet
1 oz. liquid beef amino acid
3 lysine tablets
3 multi-glandular tablets (Nucleo Glan male or female)

Lunch:
1 iron tablet.
Same as breakfast with the omission of Vitamin E, tri-germ, wheat germ, and halibut oil capsules

Dinner:
Same as lunch

If you follow that lot you will 'same as' your way through 30 alfalfa tablets. :D
 

deathevocation

Coffee. Football. Metal.
Apr 8, 2006
29,822
28,530
2014 or 2008. Probably 2008.
AFL Club
Hawthorn
Other Teams
Dallas Cowboys and Texas Longhorns
Nah author is anti steroids.

Supplements
Breakfast:

1 multi-vitamin tablet
1 Vitamin B complex
1 Vitamin C tablet (300-500 mg)
1 Vitamin E capsule
1 chelated mineral tablet
10 alfalfa tablets
10 kelp tablets
3 tri-germ and wheat germ oil capsules
3 halibut oil capsules
3 hydrochloric acid (HCL) tablets (before meal)
3 digestive enzyme tablets (after meal)
3 lipotropic tablets (250-1000 mg choline, inositol, methionine)
10 calcilUD tablets
1 RNA-DNA tablet
1 niacin tablet
1 oz. liquid beef amino acid
3 lysine tablets
3 multi-glandular tablets (Nucleo Glan male or female)

Lunch:
1 iron tablet.
Same as breakfast with the omission of Vitamin E, tri-germ, wheat germ, and halibut oil capsules

Dinner:
Same as lunch

If you follow that lot you will 'same as' your way through 30 alfalfa tablets. :D
Be surprised if your body could digest all of that. I take fish oil, tribulus, vitamin d, Metamucil and probiotics daily. That's 12 pills there and it annoys me. About ten years ago I tried those "Universal - Animal Pack" multi stacks. I kid you not, took a look in the toilet one day and could see half the tablets there still solid. Gave them the flick after that.
 

JG22

Brownlow Medallist
Jul 12, 2016
11,221
12,413
AFL Club
St Kilda
You need to have protein rich food available.

You probably need to eat them 4 times a day to hit the amount you want.
 

Leather Poisoning

Moderator
Jun 19, 2007
33,758
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On the south side now
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Hey all - need to know more about caloric deficit so any feedback woudl be helpful.

As mentined above I've ramped up cardio in the last few weeks, doing 30 minute runs after a work out, a bit more HIIT, etc, and have been tracking food as well as I can and regularly running at a 800-1000 calorie deficit according to my fitbit.

Since returning to work though I've really struggled mentally. Depression/anxiety symptoms coming up and I'm pretty sure it's due to this as my life isn't any more/less challenging than usual. Is there a recommendation on what a healthy caloric defiicit is? I feel like 10% deficit would be the right target.
Or do people just accept feeling lousy when getting shredded?

A big part of what I'm doing is to FEEL healthy. To me, there's not just any use looking great and feeling s**t. I started cardio again because I love how it feels (physically) to have some cardio fitness but if it comes at the expense of feeling healthy I'll toss it out or start having more snacks between meals.
 

saj_21

Norm Smith Medallist
Aug 30, 2007
7,683
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Hey all - need to know more about caloric deficit so any feedback woudl be helpful.

As mentined above I've ramped up cardio in the last few weeks, doing 30 minute runs after a work out, a bit more HIIT, etc, and have been tracking food as well as I can and regularly running at a 800-1000 calorie deficit according to my fitbit.

Since returning to work though I've really struggled mentally. Depression/anxiety symptoms coming up and I'm pretty sure it's due to this as my life isn't any more/less challenging than usual. Is there a recommendation on what a healthy caloric defiicit is? I feel like 10% deficit would be the right target.
Or do people just accept feeling lousy when getting shredded?

A big part of what I'm doing is to FEEL healthy. To me, there's not just any use looking great and feeling s**t. I started cardio again because I love how it feels (physically) to have some cardio fitness but if it comes at the expense of feeling healthy I'll toss it out or start having more snacks between meals.
You want to eat as much food as you can can whilst still losing weight. It does a couple of things, makes dieting easier as you are still eating decent amount of food, reduces the chances of failing badly of the wagon and most importantly if your weight loss stalls your have room to drop calories.

If someone goes on a crash diet, halving their calories sure it works early on but there comes a point the weight loss will stall and where do you go from there?

Strict dieting does suck, it ain’t easy if it was easy we wouldn’t have an obesity problem. But you can do things to make it easier, maintaining higher calories, enjoy a meal once a week to take a break and feel full again. Try not to get to caught up in it all, we are human we make mistakes.

Don’t try to out exercise overeating or binge and purge. Consistency is key.

Also don’t be fooled by the happy go lucky shredded Instagram models, they are in amazing shape but it’s all a front. To get in that condition it sucks, the suffering is real, I know I’ve been there.
 

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Leather Poisoning

Moderator
Jun 19, 2007
33,758
38,012
On the south side now
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Hawthorn
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nil
You want to eat as much food as you can can whilst still losing weight. It does a couple of things, makes dieting easier as you are still eating decent amount of food, reduces the chances of failing badly of the wagon and most importantly if your weight loss stalls your have room to drop calories.

If someone goes on a crash diet, halving their calories sure it works early on but there comes a point the weight loss will stall and where do you go from there?

Strict dieting does suck, it ain’t easy if it was easy we wouldn’t have an obesity problem. But you can do things to make it easier, maintaining higher calories, enjoy a meal once a week to take a break and feel full again. Try not to get to caught up in it all, we are human we make mistakes.

Don’t try to out exercise overeating or binge and purge. Consistency is key.

Also don’t be fooled by the happy go lucky shredded Instagram models, they are in amazing shape but it’s all a front. To get in that condition it sucks, the suffering is real, I know I’ve been there.
Thanks Saj. What you say makes a lot of sense and it reinforces where I was heading with it.
 

EasternTiger

Norm Smith Medallist
Oct 15, 2007
5,209
5,092
Melbourne
AFL Club
Richmond
Hey all - need to know more about caloric deficit so any feedback woudl be helpful.

As mentined above I've ramped up cardio in the last few weeks, doing 30 minute runs after a work out, a bit more HIIT, etc, and have been tracking food as well as I can and regularly running at a 800-1000 calorie deficit according to my fitbit.

Since returning to work though I've really struggled mentally. Depression/anxiety symptoms coming up and I'm pretty sure it's due to this as my life isn't any more/less challenging than usual. Is there a recommendation on what a healthy caloric defiicit is? I feel like 10% deficit would be the right target.
Or do people just accept feeling lousy when getting shredded?

A big part of what I'm doing is to FEEL healthy. To me, there's not just any use looking great and feeling s**t. I started cardio again because I love how it feels (physically) to have some cardio fitness but if it comes at the expense of feeling healthy I'll toss it out or start having more snacks between meals.
I find most people returning to work are mentally flat for the first week or two.
 

nicky

Cancelled
Apr 13, 2005
27,634
3,959
Melbourne
AFL Club
Sydney
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Crystal palace, socceroos
I have started eating LCHF again. I was concerned about cravings but .... cheese. Made an amazing chicken pie with cauliflower mash and today made mexican beef, that i add sour cream and greated cheese too.

Will carb up on saturday.

I have been taking bcaa for yhe first time, any advice etc is appreciated
 

saj_21

Norm Smith Medallist
Aug 30, 2007
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because that is what all the books say. I am trying to lose weight.
Carb refeeds are definitely beneficial, provided you don’t give yourself licence to eat junk food and depending on your current weight may not be required every weekend.

The easiest calories to burn are the ones you don’t eat.
 

nicky

Cancelled
Apr 13, 2005
27,634
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Melbourne
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Sydney
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Crystal palace, socceroos
Carb refeeds are definitely beneficial, provided you don’t give yourself licence to eat junk food and depending on your current weight may not be required every weekend.

The easiest calories to burn are the ones you don’t eat.
Yes i did this diet a few years ago and worked very well. Lol i actually ate pizza and ice cream on my refeed days and it still worked.

I dont know what i weigh so am eye balling the results and going by clothes.
 

saj_21

Norm Smith Medallist
Aug 30, 2007
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Yes i did this diet a few years ago and worked very well. Lol i actually ate pizza and ice cream on my refeed days and it still worked.

I dont know what i weigh so am eye balling the results and going by clothes.
Overall calories still rule supreme when comes to weight loss. Trouble is most people over indulge when it comes to refeeds. But if you can manage calories eating pizza and lose weight go for it.

I’ve seen plenty of people go low carb, and say I deserve a carb up and just undo a weeks work of dieting in one sitting.
 

nicky

Cancelled
Apr 13, 2005
27,634
3,959
Melbourne
AFL Club
Sydney
Other Teams
Crystal palace, socceroos
Overall calories still rule supreme when comes to weight loss. Trouble is most people over indulge when it comes to refeeds. But if you can manage calories eating pizza and lose weight go for it.

I’ve seen plenty of people go low carb, and say I deserve a carb up and just undo a weeks work of dieting in one sitting.
Isn't their something in speeding up your metabolism and thyroid hormone? In the 4 hour body clock tim ferris says you can eat as much junk as you want.

However I will stick to white potatoes this time. Not interested in filling up on junk.
 

saj_21

Norm Smith Medallist
Aug 30, 2007
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Isn't their something in speeding up your metabolism and thyroid hormone? In the 4 hour body clock tim ferris says you can eat as much junk as you want.

However I will stick to white potatoes this time. Not interested in filling up on junk.
When you are constantly low calorie the body will slow down the calorie burn, remember you are fighting evolution by dieting and restricting calories. Doing one week of low carb is hardly an excuse to carb up and eat unlimited junk food. You will 100% outdo any hard work and weight loss in a week by doing so.

The carb up preference would be to use healthier Foods with a little junk food to satisfy some cravings. Once again one week of low carb is hardly doing it tough.

Anecdotally lots of bodybuilders even natural ones report of carbing up to overcome a weight loss stall or plateau
 

Leather Poisoning

Moderator
Jun 19, 2007
33,758
38,012
On the south side now
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nil
Am back in the groove with all this now.

FitBit/Myfitnesspal calorie and macro tracker sent me a bit crazy for a couple of weeks. Was constantly thinking about how many calories in the apple I was about to eat, and thinking I'd rather not snack on a thing because I couldn't be f’ed entering it in the app. Tracking everything does strange things to my mind and I've resisted it for a long time.

'low carb' for me means no grains or processed sugar. I have plenty of fruit, so I'm never going to get the carb element down to 10/20% like people do.
 

saj_21

Norm Smith Medallist
Aug 30, 2007
7,683
4,676
unlisted
AFL Club
Melbourne
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Warney's IPL team!
Am back in the groove with all this now.

FitBit/Myfitnesspal calorie and macro tracker sent me a bit crazy for a couple of weeks. Was constantly thinking about how many calories in the apple I was about to eat, and thinking I'd rather not snack on a thing because I couldn't be ****** entering it in the app. Tracking everything does strange things to my mind and I've resisted it for a long time.

'low carb' for me means no grains or processed sugar. I have plenty of fruit, so I'm never going to get the carb element down to 10/20% like people do.
Measuring and tracking can be a mindf@#k but eventually you get good eyeballing portions of food and calculating calories in your head.
 

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