On Bp Intermitent Fasting

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  • Hey Goran,



    Here's the podcast:



    » Podcast #19: Carb Back-Loading with John Kiefer The Bulletproof Executive

    http://www.bulletproofexec.com/podcast-19-carb-back-loading-with-john-keifer/



    I've purchased Kiefer's ebook and have already read it. The science in there on how to manipulate the body's reaction to insulin throughout the day is fascinating. I've done Ferriss's Occam's Protocol and put on almost 20lbs in six weeks while greatly improving strength, however I also put on body fat. Now I understand why I added both muscle and fat from Ferriss's regimen.



    I haven't begun the back loading yet as I don't know whether I want to do strength accumulation or density bulking. I'm tending toward the latter, yet he says you'll put on 10-20% body weight in the form of muscle. I'm a little hesitant to go from my current 170lbs to 190lbs as I may need a lot of new clothes.



    The other concern I have is being BulletProof while on Kiefer's regimen. He basically advocates no breakfast but BulletProof Coffee, followed by a lunch consisting of high-quality protein and a ton of low-carb vegetables. You work out around 5 pm, followed by a shake consisting of whey isolate, hydrolyzed protein, leucine, and creatine. The former two proteins are no-nos for the BP diet, however Kiefer states that they increase muscle mass the quickest. After the shake you binge on high GI foods, e.g., donuts, sweet potatoes, pizza, ice cream, pie, etc. Sweet potatoes are probably fine, but everything else is not BP.



    In addition, I also want to try intermittent fasting but don't know how to incorporate my caloric and protein needs with density bulking into the IF regimen. I guess I'll have to experiment.

  • 'drd224' wrote:


    Hey Goran,



    Here's the podcast:



    » Podcast #19: Carb Back-Loading with John Kiefer The Bulletproof Executive

    http://www.bulletpro...th-john-keifer/



    I've purchased Kiefer's ebook and have already read it. The science in there on how to manipulate the body's reaction to insulin throughout the day is fascinating. I've done Ferriss's Occam's Protocol and put on almost 20lbs in six weeks while greatly improving strength, however I also put on body fat. Now I understand why I added both muscle and fat from Ferriss's regimen.



    I haven't begun the back loading yet as I don't know whether I want to do strength accumulation or density bulking. I'm tending toward the latter, yet he says you'll put on 10-20% body weight in the form of muscle. I'm a little hesitant to go from my current 170lbs to 190lbs as I may need a lot of new clothes.



    The other concern I have is being BulletProof while on Kiefer's regimen. He basically advocates no breakfast but BulletProof Coffee, followed by a lunch consisting of high-quality protein and a ton of low-carb vegetables. You work out around 5 pm, followed by a shake consisting of whey isolate, hydrolyzed protein, leucine, and creatine. The former two proteins are no-nos for the BP diet, however Kiefer states that they increase muscle mass the quickest. After the shake you binge on high GI foods, e.g., donuts, sweet potatoes, pizza, ice cream, pie, etc. Sweet potatoes are probably fine, but everything else is not BP.



    In addition, I also want to try intermittent fasting but don't know how to incorporate my caloric and protein needs with density bulking into the IF regimen. I guess I'll have to experiment.




    Cheers for the link!



    Ill be bulking again mid Aug, and Im definitely thinking to do the Carb back loading, sticking to healthier carbs tho. I also want to keep the fasting atleast in the morning so Im trying to work out a good protocall.



    Im thinking on workout days:



    Morning: skip breakfast (only coffee + MCT, vitamins),



    12pm: eat (bulletproof) + protein+fat (at least 500 cals),



    3pm: eat (bulletproof) + protein+ fat +MCT (at least 500 cals)



    4pm - 8 pm : eat nothing until 8pm when I work out to try to induce a leangains fasted workout (hopefully the food would've digested by now!) ( I'll have some caffeine and BCAA prior to workout),



    9pm: Post workout shake + fat + Banana (bringing on the Carb Back Loading) (1000cals)



    9:30pm - 10pm : Eat Dinner, fats, protein and carbs (potatoes, rice),( at least 500 cals,)



    12pm: Hit another protein shake just protein and fat in this one no carbs (at least 500 cals)





    So ill be trying to incorporating fasting in the morning, then the bulletproof diet in the afternoon, then carb back loading in the evening, I estimate I will be consuming somewhere from 2500 to 300 cals on workout days, 2800 is my maintenance.



    On non workout days Ill probably be sticking to the normal bulletproof, no carbs all day: incorporating fasting, and bulletproof in the late afternoon.
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  • Ok some updates.



    I must've been about 17-20% body fat 8 weeks ago when I started IF, I lost about 8kg in the 8 weeks, Week 1 weight was 78.3kg, and a couple days ago when I checked I was down to 71.1kg.



    I also bought some Body Fat Callipers, these to be precise: Calipers They aren't 100% accurate but they're the best you can get. I did not take my first mesurement I did a few different calculations and worked out the average and my body fat percentage was down to 12.4%, I'm slightly leaner than normal before I was bulking up to 78kg, so I think my neutral bf is around 13-14%.



    The calculator I used to get all my results was from this website: http://www.linear-software.com/online.html



    I did my measurements on all 5 calliper calculators, and got the average of the 5, (one calculator gives a really high reading the 4th one from the left, so I did an average of all 5 calcs, then all 4 except the 4th one, and got the average of those two averages, lol confusing? lol)





    Ill be on holiday till the 12th, once I get back I'll be doing the bulking protocol from the "John Kiefer - Carb Back Loading" book to bulk up for a month, where I will again take measurements of my body fat and weight again and see how well I do, I think ill be measuring my muscle sizes as well.



    I will be keeping the carb loading as clean as possible, no gluten or grains except for rice. So ill mostly be back loading on white potatoes and rice, I don't want to eat too much crap!



    I will try to stick to his protocol as close as possible!
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    www.nowaydesign.com

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  • Stop thinking so much about calories in terms of buring fat or building muscle.



    Eat quality foods that make you feel great, and train hard.



    For most people (especially those who worry so much about counting calories), it is the actual cutting of calories that stalls their fat loss or physique goals.



    Cutting calories and increasing cardio is not the best way to lean up. Increasing quality calories from good health sources, performing shorter bouts of more intense cardio, and lifting heavier weights is the best way to lean up.



    No you proably won't lean up if you consume some outrageous number of calories each day, but if you are cutting calories and not getting results, then go the opposite way and start adding in a few hundred calories more each day until your body and metabolism gets used to working efficiently.



    I fast, and spend all day in a warehouse gym training athletes and still manage to get my calories in.



    Here is a great example of what my daily food intake looks like - http://dclaiborne.com/my-daily-fat-hack-meal-plan/



    Hope that helps, and gives you a good idea of some tweaks you can make to your diet to help you get your physique going in the right direction.
  • 'Paul wrote:


    Hey mate



    Just a quick update.



    I follow a ketogenic diet for five days and then have a carb re-feed on day 6 (which takes me out of ketosis).



    I've noticed that it takes me much longer to get back in to ketosis now that I have dropped the quantity of butter in my BPC (I have a blood monitor which measures my ketones).



    I am therefore going to increase my butter consumption at the beginning of the week and then taper it off as I get into ketosis.






    Paul,

    Can you update us on your progress? I too am doing Keto 6 days and a re-feed weekly but i'm not sure i'm sold on how the reefed helps. I have at least 50 lbs to lose.
  • Ok Guys,



    I haven't updated this in a while, but I just took new Body Fat Measurements Last night and taught it was a good idea to update.



    Since coming back from holiday a month ago I have been doing Carb Back Loading ([font=tahoma, helvetica, arial, sans-serif]John Kiefer Book[/font]).



    In general, I wake in the morning and have my Bulletproof coffee and Vitamins, at around 2 PM I have carb free lunch or a bulletproof Protein shake (Proteinshake with Butter), then If its a workout day I eat nothing again till before workout where I only have caffeine and 5g of BCAAs after the workout, after the workout I hit 100g Dextrose and a 40g Protein shake with about 5g of Creatine and 5g of BCAA. About an hour later I have my main meal, usually some sort of meat and some vegies, then about an hour later I have a rice puding made with milk, and before bed I hit another bulletproof proteinshake, with about 50g ghee/butter and 40g protein.



    I have noticed I have gained weight, about 1 kg in the last month, I am visually more toned/ripped and bigger when I look at myself in the mirror than I was a month ago.



    A month afo my Body Fat was 12.4%, Last night when I measured it was 11.4%, so I have lost 1% body fat while carb back loading!



    Ill be taking mesurements like this atleast once a month, and Updating monthly!
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    www.nowaydesign.com

    Email "Bulletproof" to [email protected] and get a discount now!
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