Check the Technique - MostHated

[Lil Ze']

I know people will not understand this diet and say its bad, but I do not care.
I call it the 10 ounce diet. Similar to the South Beach Diet, but less food. I'm revamping my whole shit as I have been lazy as of late. The first 4 days is 10 ounces of lean to very lean protein a day. Then when your body has reached moderate ketosis you start adding 2-4 servings of vegetable with low carbohydrates. So here we go.

2/11/08
Water Intake - 32 Ounces so far as of 11:11 am

8am - 2 Ounces of Sliced Turkey Breast
1/4 Cup of 4% Cottage Cheese

[Regina]

Are you working out or lifting weights during this?

[Lil Ze']

Yes. Its rough. 30 mins of cardio, 45 mins of weights, 10-15 mins of abs and 10 mins in the Sauna.

[Matt Vassallo]

holy shit

you are STARVING your body?

10oz ? that's like.. 60 g of protein.. if that...

[Strongest Man In The World]

ive done a slight variation of that diet, and let me tell you this man. if your like me, you will be in bed at least 12 hours a day. i couldnt train i couldnt function, couldnt even think. had a huge headache the whole time.

good luck to you man

[BUDO]

If you are lifting any kind of weight, that diet is doing you no good. I think you will find that many of the people in this forum DO understand what your diet is and how it isn't benefiting you.

[Lil Ze']

Yes I know. It works though and well. My friends who are a couple did it. They did the 10 oz thing for like 3 weeks then moved to the South Beach Diet.
He Lost 45 pounds.
She Lost 35 pounds. And they've both kept it off for over a year and are perfectly healthy. A couple other people I know have done this and have had great success. I lost 20 pounds from it before. It works. It is rough and it is really hard to work out on, but I've done it. And yeah, you're fucking tired all the time. It really sucks, but its worth it to me.

[Lil Ze']

And I know all about weight lifting and what you need in your system before, during and after. Mostly. Lol. But I'm more worried about losing weight, getting good losses and then continuing on with a lifetime diet. Like I said, some won't agree, but I don't care.

[Matt Vassallo]

Pounds or Pounds of Fat? that's the question.

Well, for you fat fucks out there, it's true, you can starve the body a considerable amount, since theres just so much " more to love" as myspace puts it.

You just will lose muscle, and that will hurt you in the long run if you want to be able to eat more and not worry about putting on fat.

[Lil Ze']

I'm willing to bet the first 25-30 I lose will not be muscle. I don't plan on doing it long. South Beach will be coming soon.

[Strongest Man In The World]

well you seem to have your mind made up, so theres no point in argueing. all i ask is you do your research. You will loose muscle, actually more than fat b/c of he lack of protien and unsaturated fats in your diet. You will see a difference on the scale b/c its simple physics, but it wont be the results you are probably looking for. I am deathly afraid of becoming weak so if I had to choose between loosing muscle or keeping the fat on, id just deal with the fat. But, thats just me. Like I said, good luck. Try not to damage your body in the process

[Lil Ze']

I appreciate the concern, but how can I loose muscle while taking in lean protein and lifting weights? I'm not trying to be a smartass or anything, but could someone further explain this.

[Regina]

I appreciate the concern, but how can I loose muscle while taking in lean protein and lifting weights? I'm not trying to be a smartass or anything, but could someone further explain this.

By not intaking enough protein. Believe it or not, you also need some carbs to repair muscle as well.

Check out this article for an idea of what I mean: http://www.bodybuilding.com/fun/mhptrans6.htm

As I've learned through experience, it really pays of to pay more attention to macros.

Also, do your diet like you want to. Experience can be good. Hope all goes well.

[BUDO]

I appreciate the concern, but how can I loose muscle while taking in lean protein and lifting weights? I'm not trying to be a smartass or anything, but could someone further explain this.

For starters, your overall intake of food, protein, carbs, etc is minuscule. You need to eat to maintain and build upon muscle whilst working out. Quid pro quo. Otherwise, your body will just feed of the muscle that you have and since muscle is more dense that fat, you will see pseudo fat loss results.

[Strongest Man In The World]

I would be happy to.

muscles cycle on two things. Catabolic and anabolic. catabolic is the breaking down phase of your muscles, and anabolic is the bulding back up. This happens millions of times per day. Protiens mixed with testosterone are the building blocks of the anabolic state. So basically if you dont have the protiens to rebuild the muscle, the catabolic process will still happen, it just wont rebuild. therefore giving you less lean muscle mass

i hope that helped

[Lil Ze']

By not intaking enough protein. Believe it or not, you also need some carbs to repair muscle as well.

Check out this article for an idea of what I mean: http://www.bodybuilding.com/fun/mhptrans6.htm

As I've learned through experience, it really pays of to pay more attention to macros.

Also, do your diet like you want to. Experience can be good. Hope all goes well.Wow. That is a great article. Reading....Any experience on this diet by the way? The one in the article?

[Regina]

Wow. That is a great article. Reading....Any experience on this diet by the way? The one in the article?

I'm trying my own stuff evolved from that article. Pretty much just keeping my focus on macros. I eat at my maintenance (for caloric intake) on days I don't train and just above maintenance on days that I do (weight lifting). I am also trying a few mornings a week to do low impact cardio before breakfast to try to cut some fat.

[Regina]

You also need to find out your BMR (Basal or resting Metabolic Rate). That would be your maintenance just to maintain the muscle that you have. Here's a calculator http://www.bodybuilding.com/fun/calrmr.htm

[Lil Ze']

So basically. I should eat like this for maximum fat loss and maximum muscle gain:
More GI Carbs, then Lean Protein and more Lean protein then healthy fat.
5 times a day
The last meal, which is the sixth should be heavy in protein and with good fat. So like a protein shake with flax seed oil?

[Regina]

So basically. I should eat like this for maximum fat loss and maximum muscle gain:
More GI Carbs, then Lean Protein and more Lean protein then healthy fat.
5 times a day
The last meal, which is the sixth should be heavy in protein and with good fat. So like a protein shake with flax seed oil?

More low GI carbs:

Macrobolic Carb Rule #1:
High GI carbs, like sugar and maltodextrin, cause rapid increases in blood sugar and, in turn, trigger a large release of insulin from the pancreas. These high GI carbs should be avoided.

Macrobolic Rule #2:
Lower GI carbs like oatmeal, brown rice, barley and yams should be primary carb sources. Why? Lower GI carbs provide a slow, steady supply of blood sugar, maximizing glycogen storage in your muscle and regulating two very important hormones that optimize muscle growth and fat loss: Insulin and Glucagon. Lower GI carbs also provide continuous energy to fuel you through your workouts and are the preferred carbohydrate source.


What Does GI Mean?
A ranking of foods based on their immediate effect on blood sugar levels. The Glycemic Index measures how much your blood sugar increases over a period of two or three hours after a meal. Carbohydrate foods that break down quickly during digestion have the highest glycemic index.

Some high GI carbs are good after workout, like a protein shake or meal replacement.

[Lil Ze']

Ok. I'm tweaking the shit. Starting tomorrow. Doing the 10 oz diet for 4 days. For the first four days, cardio in the morning with some pushups, then cardio at night with ab work and pushups. Then on the 5th day switch to the Low GI Diet, take a day off from working out then on the 6th start a cardio and weight training program. How about that?

[Matt Vassallo]

More low GI carbs:

Macrobolic Carb Rule #1:
High GI carbs, like sugar and maltodextrin, cause rapid increases in blood sugar and, in turn, trigger a large release of insulin from the pancreas. These high GI carbs should be avoided.

Macrobolic Rule #2:
Lower GI carbs like oatmeal, brown rice, barley and yams should be primary carb sources. Why? Lower GI carbs provide a slow, steady supply of blood sugar, maximizing glycogen storage in your muscle and regulating two very important hormones that optimize muscle growth and fat loss: Insulin and Glucagon. Lower GI carbs also provide continuous energy to fuel you through your workouts and are the preferred carbohydrate source.


What Does GI Mean?
A ranking of foods based on their immediate effect on blood sugar levels. The Glycemic Index measures how much your blood sugar increases over a period of two or three hours after a meal. Carbohydrate foods that break down quickly during digestion have the highest glycemic index.

Some high GI carbs are good after workout, like a protein shake or meal replacement.


Check the GI of most whole fruits vs brown rice , yams, or oatmeal. i think you'll be surprised.

[Regina]

Ok. I'm tweaking the shit. Starting tomorrow. Doing the 10 oz diet for 4 days. For the first four days, cardio in the morning with some pushups, then cardio at night with ab work and pushups. Then on the 5th day switch to the Low GI Diet, take a day off from working out then on the 6th start a cardio and weight training program. How about that?

I would make that low impact cardio on that sort of diet. Sounds pretty good, but you have to be serious about it.

[Regina]

Check the GI of most whole fruits vs brown rice , yams, or oatmeal. i think you'll be surprised.

What fruit in particular? That's interesting, I'll look it up.

Edit- I just looked at some and I am somewhat surprised. That is odd. So complex carbohydrates do not equal low GI carbohydrates?

[Regina]

Not to go off topic in your journal, but I think everyone should research the Glycemic Index further. It's really interesting how GL affects the GI, etc. Most fruit really isn't bad at all ESPECIALLY compared to whole wheat bread or bread in general. Crazy, I never knew. Good to know now though!

[Lil Ze']

I would make that low impact cardio on that sort of diet. Sounds pretty good, but you have to be serious about it.
So no running or HIIT? Any suggestions?

[Regina]

So no running or HIIT? Any suggestions?

I would suggest (in the morning especially) to just walk and maybe on an incline part of the time. I think they say if you can hold a conversation it's good.

[Lil Ze']

Why do you suggest that? Just curious, because of my lack of protein and carb intake I'm assuming?

[Strongest Man In The World]

yes, if your going to strain yourself, you need to eat enough to support your body. To be honest, your toying with health issues by just doing that diet, you dont need to increase your risk by putting extra stress on your body

rememeber, the heart is a muscle too :)

[Lil Ze']

Back on my grizzle.
30 Push ups
30 Jumping Jacks

Breakfast
1/2 Cup of 4% Cottage Cheese
1/2 Orange
2 Eggs (Scrambled)
1/2 Banana

Snack
3.5 oz of turkey
1 Nectarine

Lunch
1 can of Tuna
2 teaspoons of Mayo
1 Whole Wheat Pita
1/2 Banana

Snack
4 oz of Turkey
1 Apple

Dinner
6 oz of New York Strip
1 Cup of Brown Rice
1 1/2 Cups of Spinach

Snack
2 tbsp of Flax Seed Oil
2 Scoops of Whey Protein
1 1/2 Cups of Water

Workout
Bench, Incline, Dips, Preacher, Standard Curl, Alternating Curl
20 mins of Ab Work

[Lil Ze']

Any complaints? Any suggestions? Anything?

[Matt Vassallo]

i dont really see any training

[Lil Ze']

Doing that at 5:30

[Lil Ze']

Breakfast
Southbeach breakfast wrap
1 Nectarine

Snack
99% Fat Free Cherry Yogurt
1 Orange

Lunch
8 Oz of Lean Pork
1 Cup of Rice Pilaf
1 Pita
1/2 Cup of Lettuce
2 oz of Feta, 2 Slices of tomato, 2 slices of cucumbers

Snack
1/2 Cup of 4% Cottage Cheese
1 Apple

Dinner
South Beach Meat Loaf and Green Beans
3 Oz of Turkey
1 Banana

Snack
2 tbsp of Flax Seed Oil
2 Scoops of Whey Protein
1 1/2 Cups of Water

35 Mins on the Treadmill
15 Mins on the Elliptical
20 Mins of Ab Work
15 Mins in the Sauna

[Lil Ze']

Breakfast
Southbeach breakfast wrap
1 Banana

Snack
3 Oz of Turkey
1 Apple

Lunch
1 Can of Tuna
2 pieces of pumpernickle
1 Banana

Snack
3 Oz Roast Beef
1 Banana

Dinner
1 head of broccoli
10 oz of chicken
1 head of a portabella mushroom

Snack
2 tbsp of Flax Seed Oil
2 Scoops of Whey Protein
1 oz of chocolate
1 1/2 Cups of Water

[Matt Vassallo]

i still don't see any training

[Lil Ze']

I trained on both days. Weights & Abs Monday. Cardio & Abs Tues. Weights today. Its in there.

[Regina]

Just curious, how can you do 20 minutes solely for the abdominals?

[Lil Ze']

Its a guestimate. I do 2-3 ab exercises with 3 sets of 20 usually. Would you recommend something else?

[Lil Ze']

Breakfast
2 Eggs (Sunny Side Up)
1 piece of Pumpernickle
1 Nectarine

Snack
3 Oz of Turkey
1 Banana

Lunch
Winghouse Salad

Snack
2.5 oz of Octopus
1/4 of a Cucumber

Dinner
9 oz of Chicken
1 cup of Brown Rice
1 head of Portabella

Snack
2 cups of popcorn

[Regina]

Its a guestimate. I do 2-3 ab exercises with 3 sets of 20 usually. Would you recommend something else?

Oh ok. I just don't take that long for abs I guess because most of my other workouts involve the core anyhow. How many times a week do you work them?

[Lil Ze']

I've worked them 2 times this week. Took a break Wednesday. I'm going to work them today and possibly tomorrow and take a break sat and sun. You think thats good or too much?

[Regina]

I've worked them 2 times this week. Took a break Wednesday. I'm going to work them today and possibly tomorrow and take a break sat and sun. You think thats good or too much?

I've read different things. I've read that once a week is enough since they are like any other muscle group and they get worked during other exercises and I've heard 4 times a week. I haven't had to do them any more than once a week and I have had great results. I guess whatever works for you.

[Matt Vassallo]

dude, stop wasting your time working abs.

[Lil Ze']

I don't know. I think its helped. I've lost 6 pounds and 3 inches from my stomach in 3 days.

[Matt Vassallo]

6 pounds and 3 inches from your stomach in 3 days?

wow, hi water weight.

[Lil Ze']

Obviously our opinions differ on the matter. I would never do the exercises you do or eat like you. Whether or not thats right or wrong, I won't know. But I do appreciate the advice.

[Lil Ze']

Breakfast
2 Eggs (Over Easy)
2 Pieces of Pumpernickle

Snack
3 Oz of ham, roast beef & Turkey
1 Nectarine

Lunch
Lean Cuisine Steak Meal

Snack
2.5 Oz of Octupus
1 Pear

Dinner
10 oz of Seaweed
15 Oz of various Sashimi (Octopus, Conch, White Tuna, Fake Crab, Spicy Tuna & Yellow Tail)

Snack
3 oz of Pumpkin seeds

[Lil Ze']

Breakfast
2 Eggs (Over Easy)
2 Pieces of Pumpernickle
1/2 of No Fat Sharp Cheese

Snack
4 Oz Tuna Fish
1 Banana

Lunch
1 can of Tuna Fish
2 pieces of Pumper Nickel

Snack
2 oz Turkey
1 oz of Roast Beef
1 Orange

Dinner


Snack

[Lil Ze']

Sunday
Day Off

[Lil Ze']

Monday 2/25/06
Breakfast
1/2 Cup of 4% Cottage Cheese
Banana

Snack
3.5 oz of Turkey
1 Pear

Lunch
Can of Tuna Fish
2 Pieces of Pumper Nickle Bread

Snack
3 oz of Roast Beef
Banana

Dinner
6 oz of New York Strip Steak
1 Head of Portabella
1 Zuchini

Snack
none

[Lil Ze']

Breakfast
2 Eggs over easy
2 Piece of Pumper Nickel
1/4 Cup of 4% Cottage Cheese

Snack
1 99% Fat Free Cherry Yogurt
1 8 oz V8
1 Spicy Tuna Hand Roll

Lunch
Can of Chicken
1 Pita

Snack
3 oz of Turkey
1/2 Cup of Spinach

Dinner
9 oz of Ribeye Steak
1 Head of Brocoli
1 Iceberg Salad with a little bacon

Snack
2 Scoops of Whey Protein
2 Tbsp of Flax Seed Oil
1 1/2 cup of water

[Matt Vassallo]

Breakfast
2 Eggs over easy
2 Piece of Pumper Nickel
1/4 Cup of 4% Cottage Cheese

Snack
1 99% Fat Free Cherry Yogurt
1 8 oz V8
1 Spicy Tuna Hand Roll

Lunch
Can of Chicken
1 Pita

Snack
3 oz of Turkey
1/4 of Spinach

Dinner


Snack


meal 1: not bad
snack 1: the fat free yogurt has alot more sugar than the regular yogurt, watch out

everythign else looks good :thumbsup:

[Lil Ze']

meal 1: not bad
snack 1: the fat free yogurt has alot more sugar than the regular yogurt, watch out

everythign else looks good :thumbsup:
Yeah thats the only thing I didn't like about the yogurt. But I was at my parents house and had no choice. Any other snacks you could recommend?

[Lil Ze']

Breakfast
2 Scrambled Eggs
1 Cup of Spinach
1/4 Cup of 4% Cottage Cheese

Snack
2.5 oz of Chicken Salad
1/2 Cup of Spinach

Lunch
Publix Ultimate Sub on Wheat

Snack
1.5 oz of Turkey
1.5 oz of Roast Beef
1/2 Cup of Spinach

Dinner
8 oz of Bar b q Pork Tenderloin
1 head of Portabella Mushroom
1 Zucchini

Snack
2 Scoops of Whey Protein
2 Tbsp of Flax Seed Oil
1 1/2 cup of water

[Matt Vassallo]

i dont know, for snacks i love cottage cheese and a fruit, or almonds, or peanut butter and protein, or whatever hahaha.

just try and stay away from sugar unless it's in a whole fruit.

[Lil Ze']

Breakfast
2 Scrambled Eggs
1 Cup of Spinach
1/4 Cup of 4% Cottage Cheese

Snack
1 Shrimp & Avacodo Sushi Roll
1/4 cup of pumpkin seeds

Lunch
1/2 Chicken
1/4 cups Brocoli, Squash & Carrots
1/4 cup Creamed Spinach (All from Boston Market)

Snack
3.2 oz of Turkey
1 cup of Spinach

Dinner
1/2 cup of Brocoli
1/2 Cup of Rigatoni
1/2 Cup of Chicken

Snack
2 Scoops of Whey Protein
2 tbsp of flax seed oil
2 grams of chocolate
1 1/2 cup of water

[Lil Ze']

Breakfast
2 Eggs
1/4 Cup of 4% Cottage Cheese
1 Banana

Snack
3 oz of Light Ham
1 Nectarine

Lunch
1 Can of Tuna
1 Whole Wheat Pita
3 oz of Pork Tendorloin

Snack
3 oz of turkey
1 oz of 50 % fat cheese
1 Nectarine

Dinner
6 oz steak
1 cup of brown rice
1 zucchini
1 oz of 50 % fat cheese

Snack
2 Scoops of Whey Protein
2 tbsp of flax seed oil
1 1/2 cup of water

[Lil Ze']

Breakfast
3 oz of Ham
1/2 Plum
1/4 Cup of 4% Cottage Cheese
1/2 Banana

Snack
3 oz of Turkey
1 Pear

Lunch
1 whole wheat pita
1 can of tuna

Snack
2.5 oz of octopus
1 apple

Dinner
Cheeseburger
Fries
Boooo....

[Matt Vassallo]

are you even exercising?

[Lil Ze']

Yeah I've exercised 12 out of 15 days. I have a note book I write in.
http://www.bodybuilding.com/fun/macrobolic_gb.pdf
Thats basically the routine I'm on, but I'm doing more Cardio. Food wise weekends are killing me. I'm trying, but its hard when I'm out with friends and shit. I'm going on Vacation this week. So I'm gonna try not to exceed anything. I know I will be drinking a lot. But I plan to run every morning I'm there.

[Lil Ze']

Breakfast
3.5 oz of ham & turkey
1 Pear

Snack
3 oz of Light Ham & Turkey
1 Banana

Lunch
1 Cup of Yellow Rice
1 Cup of Roasted Pork
1/2 Cup of Black Beans

Snack
1 Apple

Dinner
12 oz of Chicken
1 cup of Brown Rice
1 cup of spinach

Snack
1 Scoops of Whey Protein
1 tbsp of flax seed oil
1 1/2 cup of water

[Lil Ze']

Just got back from Vacation. I'm going to start on Saturday or Monday again.

[Strongest Man In The World]

ill bet 5 bucks you didnt run a god damn mile while you were there. nobody trains on vacation, thats why its a vacation. enjoy yourself!

[Lil Ze']

Lol. No lie we actually did. My friends street equaled a mile. So me and my other friend ran it. That wasn't fun after a night of drinking.

[Matt Vassallo]

i just read that macrobolic

holy fuck you're a sucker for hype!!!!!!!!!

[Lil Ze']

Then please mister health guru genius. Tell me a eating regiment that would work for a person of my size. I would like to hear this. What is wrong with eating good proteins, low sugared carbs and healthy fat? You're so quick to judge, yet you provide no real solution and you just put what worked for you. Well I'm not you and I have more to lose than you did.

[Matt Vassallo]

i didn't even bother reading it after i saw before and after pictures of an IFBB bodybuilder on that pdf... you know he does an almost constant cycle of steroids and hgh / igf right ? and when on such a diet guys like that eat everything in sight, they don't just eat some clean diet.. they can't get enough calories in the clean way, it's impossible, and their bodys will synthesize every last bit of it all anyways.

i already tried talking to you an giving you options once but you said you had it taken care of, so by all means go for it.

[Lil Ze']

What you gave me was almost the same advice as they are. Maybe you should read it.

[Matt Vassallo]

you dont seem nearly active enough to merit 40% carbs for the day.

[Matt Vassallo]

where did i even give you advice on macro levels?

[Lil Ze']

I said almost. You told me to eat healthy fats, high proteins and low amounts of carbs.

[Matt Vassallo]

yes


40% is not low