DAY 1 OF MY AD:
Hey guys so, Ive broken down my diet for yesterday, and it reads as follows (shame about the way it formats on here, but you can follow it!):->>>
Kcal /Fat (g)/ Carbs (g)/ Protein (g)
Breakfast
5 Eggs 428/ 29.8/ 2.25/ 37.75
1tbsp EVOO135/ 15/ 0/ 0
Spinach
3 caps Fish Oil 45.57/ 3/ 0/ 0
Lunch and Snack
Beef (500g) 1200/ 100/ 0/ 100
1 Pepper 24/ 0.2/ 5.5/ 1
1/2 Corgette
1 can tomatoe 100/ 0/ 16/ 1
Pre-Workout
Protein Shake 108/ 0.3/ 0.2/ 26/
1tbsp EVOO 135/ 15/ 0/ 0
Post-workout
Protein Shake108/ 0.3/ 0.2/ 26
1tbsp EVOO 135/ 15/ 0/ 0
Dinner
Chicken(200g) 474/ 27/ 0/ 54.1
1 Pepper 24/ 0.2/ 5.5/ 1
Spinach
1tbsp Guacamole
Before Bed
Protein Shake 108/ 0.3/ 0.2/ 26
1 tbsp EVOO 135/ 15/ 0/ 0
2 Caps Flax Seed 26.5/ 2/ 0/ 0
TOTAL kCals>3186.07/ FAT>223.1/ CHO>29.85/ PROTEIN>272.85
Im SHOCKED…Now according to this Ive taken in over 3000kcals!.. but it really doesnt feel like it!! I havent included the Spinach, Corgette or Guacamole as these were minimal.
LEARNING POINTS: I need to increase greens, and maybe reduce my EVOO! I took in 4 tbsp of EVOO ystrday!..and that in total came to over 540kcals, and 60g fat!! - so maybe 1tbsp less! - I only need 200g fat per day.
Im going to throw in a can of tuna to boost protein up to my daily target of 300g. I also need to count more accurately, as the veggies and Guacamole would have taken me over 30gCHO. And must drink more water!!
My Training session was quite light ystrday(arms and chest), which Im ok with until my first carb up in 11 days.
CHOLESTEROL: My test showed a reading of 5.90mmol/L which is above the good range, so hopefully it will come down after being on AD! Will measure it every 4 weeks.
SYMPTOMS: Well still feeling quite crappy!.. not getting that rush of energy I had when taking CHO!! I also miss that pumped feeling I had on carbs. My muscles feel flat and soft! I really want that chunky tight look, as opposed to the skinny lean look!
But Im hoping that will all come once Ive done the carb up! - Im still visiting the toilet each morning, but somebody pass me the air-freshener!!
On a positive note, my skin looks better, and my tanita scales say I have lost weight (now 72kg), but my bodyfat% has gone down, and muscle mass % has gone up - so must have shed some water. I need to put on weight not lose it though!!..let wait and see!
Guys- The hardest thing is the constant tiredness and lack of enthusiasm…what kinda symptoms did you suffer in the first week? Both mentally, and in terms of your muscle definition?..ANY TIPS!?..(except coffee!)…cheeers!!
~M~