Hi all - I've been reading.
Couple of things:
The main differences between the "bulking" and the "cutting" versions, from what I've read, are as follow:
For either version, begin with basic Atkin's - style induction for 7 days. Although Rob Faigin does not spell out the macronutrient proportions, I think it's safe to say this would probably work well on 65-70% cals from fat, 25-30% from protein, less than 20g usable carb per day.
In both cases, the "base" diet is low carb, unrestricted fat and calories, protein 15-50 grams per meal, with two staggered "carbups" per week. Carbups are the last one or two meals of the day, always AFTER working out (you can work out again the next day if you wish, 24 hours later). On carbup days, limit total pre-carbup carbs to <30g for that day. Eat at least every 4 hours.
For the "cutting" version, the daily carbs should be 30-60g, with no one meal having more than 25g of carb.
At least 4 meals a day.
And fats need not be ass-high.
Built's editorial: to me, this sounds like it need not be ketogenic during the fat-loss non-carbup days, because the fats are NOT required to be ass-high, and because many people would be knocked out of ketosis at 60g daily carbs, or with 25g of carb at a single meal.
ONLY A SINGLE CARBUP MEAL (which may be split, if desired, or eaten all at once): this should have minimum of 40g carb for females, 60g carb for males. Last meal of the day. <20g protein, <20g fat for this meal. Favour starchy carbs over sweet carbs, but as long as 70% is from starch, the rest from sugar is fine. In other words, I'm reading a large pancake with syrup here, or a toasted english muffin with butter and jam, or whole wheat or regular pasta with tomato sauce and parmesan, or yams with a bit of butter...
For the "bulking" version:
At least 5 meals a day
15-50g protein per meal
<30 g carb for the WHOLE DAY (not mentioned, but I supect "spread out" is better than all at once)
Keep fats high
Built's editorial: to me, this sounds like this is definitely ketogenic during the non-carbup days, because the fats ARE required to be ass-high, and because most people WOULD be able to stay in ketosis at <30g daily carbs
TWO CARBUP MEALS: EACH of these TWO meals should have minimum of 100g carb, and be the last two meals of the day.
ALL TOGETHER, for these last two meals, there should be <20g protein, <20g fat.
Again, favour starchy carbs over sweet carbs, but as long as 70% is from starch, the rest from sugar is fine. So if you wanted to have pasta with tomato sauce and some garlic bread, and a piece of cake afterward, this is fine. Just keep the total protein <20g and total fats <20g IN TOTAL for these two meals. You can spread it over the meals (10g each protein and fat for each of the two meals) or have the 20g each of protein and fat all at once - it doesn't seem to matter.
And you may be able to get away with higher fat as you progress through the plan - Rob Faigin suggests keeping the carb-loads low-fat in the beginning before experimenting with higher-fat carb loads.
Last edited by Built : Wed, May-26-04 at 23:11.
Reason: Should have mentioned induction...
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