http://www.lesmills.com/site/programs/rpm-...ss-program.aspx

oh gosh...whipped cream!!!

Hey guys

I've finished reading excerpts from Lyle McDonald's book and he mentioned :

"Active individuals with severe (diagnosed) insulin resistance or even the beginning of Type II diabetes tend to fare poorly on CKDs; the extended carb-load period causes all of the problems that they are trying to avoid in the first place. The TKD is more appropriate for them."

Am thinking of doing TKD with bi-weekly or monthly moderate carb-ups. Hm. Decisions decisions

---

Added on February 14, 2007, 8:04 amWednesday, 14th February 2007 - Keto Cycle 2, Day 4 - Happy V-day Everybody!

Workouts
- Rest. I hv overtrained

Meals & Supplements

8:00am
- 2 whole eggs sunny side up
- 4 pcs beef bacon
- 4 pcs beef pepperoni
- 1/2 tbsp butter
- 1 x Multivitamin, Psyllium Husk, CoQ10

11:00am
- whey
- 3 tbsp whipped cream

1:00pm
- stir-fried cabbage
- curry prawns with no curry

3:00pm
- whey
- 3 tbsp whipped cream

8:00pm
- 1 tbsp Peanut butter

10:00pm
- 2 Ramly patties
- 1 tbsp butter
- 2 cups Romaine lettuce
- 1 tbsp mayonnaise
- 1 tbsp Chili sauce


Things
- Goin back to cyclical TKD. Ketostix positive today. Yeehaw.


This post has been edited by Syd G: Feb 14 2007, 10:39 PM

so hv u check ur weight?

Thursday, 15th February 2007 - Keto Cycle 2, Day 5

Workouts
- Rest. Big workouts tomorrow.

Meals & Supplements

8:00am
- 3 pcs beef bacon (somebody's out of eggs..)
- 1/2 tbsp butter
- 1 x Multivitamin, Psyllium Husk, CoQ10

11:00am
- 1 tbsp Peanut butter

1:00pm
- Ground meat
- 1 tbsp olive oil
- Chopped spring onion + garlic
- 1 cup of steamed broccoli

4:00pm
- whey
- 3 tbsp whipped cream

7:00pm
- Grilled salmon
- 2 cup of steamed french beans

9:00pm
- Glass beef noodle (more soup n less beef - it's flour-laden)

12:00am
- 2 x Psyllium husk
- 2 x Milk thistle capsules

Things
- I love keto.

This post has been edited by Syd G: Feb 16 2007, 09:10 AM

Friday, 16th February 2007 - Keto Cycle 2, Day 6

Workouts
- Rest again. I had emergency meeting just now

Meals & Supplements

7:00am (liquid breakfast)
- whey
- 3 tbsp whipped cream
- 1 x Multivitamin, Psyllium husk, CoQ10

12:30pm
- 4 x small ketupat
- Chicken broth soup
- Chicken

2:00pm (keto pudding)
- whey
- 6 tbsp whipped cream
- 2 packets Splenda

3:00pm
- 150g chicken cutlets
- 2 cup french beans
- Oyster sauce + butter

4:00-6:00 - Sleep

8:30pm
- 1/3 packet of Koka instant noodles
- 100g chicken cutlets
- one whole egg
- spring onion + garlic

Things
-

This post has been edited by Syd G: Feb 16 2007, 11:35 PM

Saturday, 17th February 2007 - Keto Cycle 2, Day 7

Workouts
- Back n tricep works

Meals & Supplements

9:00am (liquid breakfast)
- whey
- 3 tbsp whipped cream

11:00am
- one piece of fried chicken thigh
- 1 cup of French Beans

12:30pm
- 1 x Multivitamin, Psyllium husk, CoQ10

3:30pm
- 1 x Pepsi Max

Things
-


This post has been edited by Syd G: Feb 25 2007, 08:49 AM

Am back with a vengeance after a long, deserved break. Changing workouts to Rippetoe once my contract with PT expires - he doesnt believe in 5-repping.

Bought a whole lot of veges. I realized that my meals are lacking them lately.

And I need a microwave oven badly. Defrosting can be a b***h when you hv to wait so long for food to thaw.

Journal restarting today.

lol what ur pt ask you to do?

Syd have you tried or considered carb cycling?

I am currently on a variation of this and seeing good results.


http://forum.bodybuilding.com/showthread.php?t=706139

wah.. carb cycling.. dats new..

Check first page, am doing 'Cyclical Ketogenic Diet'

Lost my first 6kg with it - now switching to modified 'Targeted Ketogenic Diet' (TKD). Meaner carb-cycling. Carbs before n after workouts only. Carb-ups every 2 weeks (CKD-style, moderate carbs tho).

http://forum.bodybuilding.com/forumdisplay.php?f=61

Works like a charm. Helps to control my sanity (low-carb, low-fat = gila) and my blood sugar level.

Am plateauing cause I've been abandoning cardio for a few days now. Calf pain.
Now got wrist pain pulak @_@

---

Added on February 25, 2007, 9:49 pmHe's a muscle building = 8, 10, 12 rep person. Works for him, though.



This post has been edited by Syd G: Feb 25 2007, 09:49 PM

Oh yeah that Hall dude mentioned that TKD and carb cycling are like half brothers

For the wrist or joint pains, I find that fish and flaxseed oil really helps, I'm taking 4 caps each everyday.

Half-brothers? heh

4 caps each for fish and flaxseed oil ? Wow. I've been neglecting my fish oil intake lately. My diet is already high on fat that I sometimes forgot that those babies contain kick-ass Omega-3 that're uncommon elsewhere.

Maybe that's why my joints are crackling I use to take 3 caps of fish oil a day before sleep. Am back to burping fish y'all

Monday, 26th February 2007

Workouts

10 mins warmup cardio jog

Squat
- 1 x 5 bar
- 1 x 5 30kg
- 1 x 3 40kg (phailed to complete set)
- 3 x 5 35kg

Barbell Skullcrushers
- 2 x 8 20lbs
- 1 x 5 20lbs (phailed to complete set)

Deadlift
- 1 x 5 20kg
- 1 x 5 50kg

Cable Standing Triceps Extension
- 1 x 12 20lbs
- 2 x 8 25lbs

Pendlay Rows
- 1 x 5 30lbs
- 3 x 5 40lbs

Meals & Supplements

8:30am
- 2 whole eggs sunny side up
- 1 pc of large beef bacon
- 6 pcs beef pepperoni
- 1/2 tbsp butter
- 1 x Multivitamin, Psyllium Husk, CoQ10

12:00pm (pre-workout)
- NO-Xplode

2:30pm (post-workout)
- Cellmass
- whey

8:30pm (crustless pizza)
- Mozarella cheese
- Chicken cooked in butter
- Capsicum + Spring onion + Mushroom
- Tomato sauce

Things
- Rawr.


This post has been edited by Syd G: Feb 27 2007, 08:45 AM

Tuesday, 27th February 2007

Workouts
- Rest rest.

Meals & Supplements

8:30am
- whey
- 3 tbsp whipped cream

10:30am
- 1 pc fried chicken thigh
- 1 cup cabage

12:30pm
- 1 x Multivitamin, Psyllium Husk, CoQ10

1:30pm
- Cantonese gravy with lots of chicken cutlets

2:00pm - 6:00pm
- Sleep

10:30pm
- Cantonese gravy with lots of chicken cutlets

1:00am
- 4 x Fish oil capsules, 4 x ALA, 1 x Psyllium Husk

Things
- Bleh. Liquid breakfast. Pressed for time! >.<

This post has been edited by Syd G: Feb 28 2007, 12:56 AM

Wednesday, 28th February 2007

Workouts

Rippetoe Set A - Session 1 :: Week 1, Day 1

Squat
- 1 x 5 bar
- 1 x 5 30kg
- 3 x 5 37.5kg

Bench Press
- 1 x 5 bar
- 3 x 5 25kg

Deadlift
- 1 x 5 33kg
- 1 x 5 43kg

3 x 8 Hyperextension with 10kg (bleh, too easy)

2 x 8 Assisted Dips

3 x 5 Situps with 5kg plate


Meals & Supplements

9:00am
- whey
- 3 tbsp whipped cream
- 1 x Multivitamin, CoQ-10, Psyllium Husk

1:00am
- two whole eggs (scrambled)
- 1 pc beef bacon + 4 pcs pepperoni
- 1/2 tbsp butter

1:30pm
- Spicy BBQ chicken
- 3 cups lettuce
- 1 tbsp Parmesan cheese
- 1 serving of Honey Mustard dressing

8:30pm
- NO-xplode

10:30pm
- dex + creatine
- whey

12:00am
- Bunless Quarter Pounder

Things
- Rippetoe today! Yay!... And I didnt die! Yay!

This post has been edited by Syd G: Mar 2 2007, 12:51 AM

wrong post. sweat !

This post has been edited by morph: Feb 28 2007, 01:46 PM

wah.. started rippetoe already...

used up all your PT sessions? Good luck in your rippetoe program.