The "get healthy, lift hard, play harder" diet

[galya]

I felt crappy toward the end of the GS. The attached picture is where I was at the end before I started feeling sick (low energy, tired, joint pain, etc.)
After I thought about it I figured a higher calories ketogenic/low carb approach is probably the best way to continue. If I have more energy to enjoy life and lift heavy, yey!
So this is the beginning of a heathier period with more food and workouts. I will be focusing on upper body, since my knees are still suffering. My upper body is also the place where I need to add the most muscle.
Looking forward to this, day 1 has been great

[Steve-O-68]

Lookin good Galya! Enjoy eating!

[TimmyTM]

Hurray for food!

[galya]

Thanks guys
Great day today, finally got some rain and it's below 100 degrees for the first time in ages.
I am not counting calories, but eating as usual, and about every 3-4 hours.

Small upper body workout today, I am going to do a very basic workout for a while, just upping my weights until I hit a plateau. We are leaving on vacation in 2 weeks so it should be enough time to get into weights again. I did only bootcamp with random weightlifting for 2 months.

Narrow stand push ups, chest to floor, and hold
3x10

Rowing machine medium resistance rows
overgrip
3x12
undergrip
3x12

bent over press
3x5 (with two 7.5 kg DBs in each hand)

curl+lat raise hybrid
3x6 (7.5kg DBs)

hanging leg raises (ab slings)
3x10

saxon bends
3x a whole lot of (5 kgs)

Some stretching for my legs, sore from hiking.

Food:
1. cottage cheese/peanut butter/carrot
2. same
3. beef sticks and pepper
4. same
5. cheese, peanut butter
6. scrambled eggs with cranberries, walnuts, cottage cheese (yum

Did some visualization exercises for lifting heavy, must help set my mind to it completely+I fell asleep while doing the exercise, so I got some extra rest out of it.

I am taking fish oil with every meal, a multi and ZMA for sleep. Off the Greens+ until I feel better and then I'll test it again and see if I have a reaction to it.

I am enjoying the new phase

[Lost Dog]

Good timing. Getting Unshredded

[galya]

Thanks LD, you are a true friend I read that a few weeks ago, JB posted it on the PN forums.
I am taking that calorie path without the carbsI know I have upped them by just a couple of hundred, so I should be fine.

[Lost Dog]

"It's nice to be nice to the nice." -- Frank Burns

[Frank.S]

Looking good!! wow.

Looks like your on the right track, good luck.

[cappuccino]

Yeah! I like your new log and theme!

You look amazing, time to feel it too

[quick_scoot]

Originally Posted by galya

Thanks LD, you are a true friend I read that a few weeks ago, JB posted it on the PN forums.

Hi Galya, I'm thinking about getting PN, would you recommend it?

Cheers,

Ian

[galya]

I think PN is an excellent tool and access to the PN forums is also an opportunity to meet a lot of smart people. However, if you expect PN to be a problem solving ready made template, you won't be happy with it. It gives you a guide to make things happen for you, but no ready solutions. Think of it as Berardi's work all combined in one thing+chance to talk to the team when you're in trouble.

[Lost Dog]

Originally Posted by quick_scoot

Hi Galya, I'm thinking about getting PN, would you recommend it?

Cheers,

Ian

Ian,

I have no inside info, but Berardi's got a book coming out soon. You might get that, first. It's out in just a few days.

The Metabolism Advantage

My take on PN is that it's like reading the encyclopedia of good nutrition, Berardi style. No actual plan, though. It educates you to make a plan. It does have a cookbook and a good DVD on cooking and shopping. If you haven't been big on cooking and/or shopping, it's worth it for those. Plus, all of his past philosophy, updated, in one place.

[quick_scoot]

Thanks Galya & LD, I was hoping PN would help my nutritional education and be more than say, a template, or another by-the-numbers program. I'm interested in it and the upcoming book. Thanks again.

[galya]

No workout today, pretty sore from yesterday.
Ate clean and low carb as usual.
1. eggs+cheese
2. tuna+peppers
3. yogy/muscle milk
4. salad/egg/cheese
5. almonds
6. broccoli and meaball

Off to bed

[Blackjack]

Any carbs in that muscle milk? I know it has quite a bit of fat, but wasn't sure about the carbs. Do you drink it PWO only?

[ParanoidAndroid]

Originally Posted by Blackjack

Any carbs in that muscle milk?

It has 6 grams(1 fiber) per scoop.

[galya]

Ted, I use about 1/3 scoop to make my yogy richer in protein. PWO I usually eat solid food. I only use powders if I am pressed for time.