[John M Berardi]

Originally Posted by COMPTON

Question...I am coming up on day 14 of the "kick start". Can I start adding carbs on day 15 and rotate every third day or do I wait till day 17? Also, can you present a template outling what type of carbs and how much? Would a cheat meal fit in to any of this?

Thank you!

Cheat meal
No...not just yet.

Rotation
It's your choice. Start on whatever schedule you want as long as it's every 3rd day.

Carb Selection
All veggies and fruits
All whole grain, starchy carbs
Recovery drinks during/or post-exercise

Portions
50-60g carbs for men and 25-30g for women (with each meal) on these "carb days".

[COMPTON]

Thanks, JB for the quick reply. That's support! Let us know on the "when" re: cheat meal, brother! This is a milestone for me...didn't miss a beat on the 2 week "kick-off" and to tell you the truth...it wasn't that bad! Of course, I probably can't think and have no senses now, but at least it didn't seem that bad!

[atlantaspartan]

Hello John,
I had some questions or points I wanted to run by you to get your opinion and insights. I'm on day 11 of this diet and on pace to go through the initial 14 day with the 14 day carb reintroduction phase following it.

- Does true fat loss still occur during the 2nd two weeks or is most of the effect in the 1st two weeks? Is there a residual effect of moving toward fat as the primary energy source beyond the specified low carb time period?

- Your take on the anabolic diet/metabolic diet by Mauro Di Pasquale. There's a T-nation article by Jen Heath which just went up which has peaked my interest. Routine is 5 days low carbs and 2 days carb up in a nutshell.

- Looking over the list of food items available in the first 14 day kickstart period, is there any issue with making sure that fat intake is higher than protein or is this really not an issue? I've read some commentary related to the anabolic diet and ketogenic diets on this point.

- Is there any issues with doing this type of diet longer term such as 6 months, a year, etc. ? Also, where do you see the Precision Nutrition system as being superior to this low carb dieting?

I know these are alot of tough questions. I tend to be very analytical (My career is in finance and business analysis) and I view this as a learning opportunity also.

I've been very happy with the Precision Nutrition system and all the tools and info that you and your staff provides. Thank you.

[gophermatt]

Originally Posted by John M Berardi

Portions
50-60g carbs for men and 25-30g for women (with each meal) on these "carb days".

Just for reference...50-60g of carbs per meal is a good starting point when carbing back up? Over 5-6 meals, that could be over 300g of starchy carbs. I guess that just seems like a lot to me; I obviously could be off.

[John M Berardi]

Originally Posted by gophermatt

Just for reference...50-60g of carbs per meal is a good starting point when carbing back up? Over 5-6 meals, that could be over 300g of starchy carbs. I guess that just seems like a lot to me; I obviously could be off.

Yes...this is correct...however, you're only doing this every 3rd day.

Averaged over 3 days, that's 100g a day. No so much any longer.

Yet that's not the way to think of it exactly. Just remember that when carb depleted, carb refeed days are helpful in increasing training intensity and potentially stimulating further fat loss.

[atlantaspartan]

Originally Posted by John M Berardi

Yes...this is correct...however, you're only doing this every 3rd day.

Averaged over 3 days, that's 100g a day. No so much any longer.

Yet that's not the way to think of it exactly. Just remember that when carb depleted, carb refeed days are helpful in increasing training intensity and potentially stimulating further fat loss.

John,
Based on what you've stated here regarding the 3rd refeed day, would we be wise to capitalize on this and try to schedule our heavier training/higher intensity weight workouts on these days or the next morning after the refeed day? That would seem to make sense to me.

[treelizard]

So green tea is okay? It is green and grows in the ground, but I know black tea, etc. is also made from the same plant.

[graycyn]

Originally Posted by treelizard

So green tea is okay? It is green and grows in the ground, but I know black tea, etc. is also made from the same plant.

I've been assuming green tea is OK as well. So let's hope so! Because I've been drinking 2-3 cups a day while doing this. One's sitting on the CPU right now, LOL!


Cynthia

[John M Berardi]

Originally Posted by atlantaspartan

John,
Based on what you've stated here regarding the 3rd refeed day, would we be wise to capitalize on this and try to schedule our heavier training/higher intensity weight workouts on these days or the next morning after the refeed day? That would seem to make sense to me.

To be honest, I'm not sure if this would make a difference or not. However, it's worth a try as it theoretically could have some benefit.

[Krista Schaus]

I use this for my clients to kick start a major transformation goal and use the following protocols:

Boot CampDietary Protocols for Fast Fat Loss

from Krista Schaus

RULE 1: Don’t think this will be EASY – getting FAT is easy – getting LEAN is work.
RULE 2: Don’t think a few cheats (outside the scheduled ones) here and there won’t matter – they do and they WILL – This is YOUR goal not mine so you are only cheating yourself
RULE 3: No excuses if you fall off the wagon – you CHOOSE not to do this – nothing or no one is to blame but yourself for not succeeding

PROTOCOLS

DAY 1 through 14

• Eat anything that SWIMS, RUNS, FLIES or is GREEN
• Supplement with Olive oil, nuts/seeds, avocado and/or Omega 3 from Fish oil at every feeding
• Eat every 2 to 3 hours
• Beverages from water and green tea only (1 coffee black daily OK)

DAY 15

• Cheat Meal on this day

DAY 16 to 20

• Back to Boot Camp Protocols – you may add vegetables in other colours now (peppers, sweet potato, carrots, tomatoes etc…)

DAY 21

• Cheat Meal on this day

DAY 22 to 26

• Add whole grains such as oatmeal, quinoi, barley... (1 serving daily)
• Add legumes and beans in small quantities

DAY 27

• Cheat Meal this day

DAY 27

• Add dairy such as natural yogurt, cottage cheese, small amounts hard cheese

(see how your body feels and adapts; take back out if it causes bloating or digestive problems)


Continue this 4:1 (Strict / Cheat Meal) until you reach your goals.

You SHOULD be able to lose 1 to 2% body fat each WEEK on these protocols. It is not uncommon for people to lose 5 to 10 lbs in the first 14 days IF they follow the rules. Strict compliance the 1st 14 days is key to positively affect digestive enzymes.


SAMPLE

NOTES:

• There is no calorie counting; our bodies have very good regulating mechanisms in place for not overeating meat, vegetables and healthy oils – the rule is never hungry / never full.

• Follow Boot Camp Protocols until you have reached your goal.

• Supplement with a good quality multivitamin and maybe a B Complex.

• This is a SAMPLE meaning it is not set in stone; follow the rules, but include variety within those rules. Rotate your meat, nut and vegetable choices.

Breakfast (0800)
2 cups baby spinach
Ground beef
handful walnuts
3 fish oil capsules
1 green tea, Multi Vitamin

Snack (1000)
Roasted Chicken
1 whole green pepper, sliced
½ avocado

Lunch (1230)
20 shrimp
Mixed Greens
Olive Oil & lemon juice
Pumpkin seeds

Snack (1500)
4 hard boiled eggs
Celery
Mayonnaise
1 green tea

Dinner (1800)
Salmon
Romaine salad with green onion
Olive Oil and Balsamic dressing
Multi vitamins

Evening (2000)
Handful Nuts / Seeds
Cucumber

POST WORKOUT

Chilled green tea
1-2 scoops whey protein
1-2 tbsp Glutamine
½ to 1 tsp Glycine
½ tsp Taurine
1 tsp cinnamon

If feeling ‘brain dead’ add carbs to your post workout drink such as pineapple juice, Vitargo, dextrose or Surge from BioTest.

BUT NOT until after Day 14.