This hasnt been asked for a while, and i was wondering what all ur diets are. It seems nearly everyone is doing 40/40/20. is this because John does this? or maybe b/c its easy? what weight setup are u using?

Im asking this b/c i never put any research into the diet, and 5 weeks ago i decided to stop 40/40/20 and do a UD2.0 setup (advanced carb cycling).

In 5 weeks i have lost 3.5 percent body fat.

my weights have all gone up on my 'power workout' day

for example

bench max went from 225 to 255
deadlifts from 225 to 270
squats from 290 to 325
powercleans from 95 to 135

the other ones have gone up well, its just that i keep track of the big 4.


so... what do u all do?

If you change to a new diet you can often expect good results and progress at first. But, IMO, it´s often the change itself that was needed.

The reason is that your body will adapt to any diet or training and progress will start to get slower after some time. Chock your body with something new and very different and you might get fast progress again.
But progress will get slower again if you continue with the new diet for a long time.

The problem with carb loading and carb cycling diets is, IMO, that you will feel rather bad days when you must eat few carbs. In general I agree that it´s probably better(compared to 40/40/20) if you want to loose as much fat as possible in one or two months.

The 40/40/20 diet is balanced and something that works as a long term lifestyle-change. It will probably not give you fastest possible fatloss in 4 weeks. But that´s not the idèa IMO.

so technically if you've been doing carb cycling... high protein diet... carb loading days (2 days or 1 day out of week).... typical low carb day would look like 60/20/20 split... and doing this for about 3-4 months... your body will get used to that.... and so a 40/40/20 split will do the drink... correct?


other way around see.

i believe that carb cycling yields maximal results quicker than a typical 40/40/20 diet.

It is more of a diet suited to lose the final 9-10 bf% which is where i am at.

Energy levels were annoying first week, now they are not really a problem. it is not 'low-carb' it is more described as low-cal with depletion workouts.

40/40/20 diet is more of a lifetime change. i plan on doing this diet to break the sub 10 level, and than bulk up with a typical carb cycling approach.

ah but what happens when your body gets used to that carb cycling tactic?

so technically if you've been doing carb cycling... high protein diet... carb loading days (2 days or 1 day out of week).... typical low carb day would look like 60/20/20 split... and doing this for about 3-4 months... your body will get used to that.... and so a 40/40/20 split will do the drink... correct?


other way around see.

If progress is getting slower I think it´s a good idéa to change to a new diet and/or training. It´s of course individualistic. And the principle "dont fix it if it´s not broken" is always valid. But if it´s obvious that it´s broken you must fix it...

I mean if you do the carb cycling high protein diet you are talking about and get stuck at perhaps 11% for 3 months. Then it´s obvious that you need to try something new. Even if the diet was great when you went from perhaps 20% BF to 11%. But of course the new diet must be a good diet. Any new diet will of course not work. I guess a good diet based on 40/40/20 could be what is needed in that situation.

If progress is getting slower I think it´s a good idéa to change to a new diet and/or training. It´s of course individualistic. And the principle "dont fix it if it´s not broken" is always valid. But if it´s obvious that it´s broken you must fix it...

I mean if you do the carb cycling high protein diet you are talking about and get stuck at perhaps 11% for 3 months. Then it´s obvious that you need to try something new. Even if the diet was great when you went from perhaps 20% BF to 11%. But of course the new diet must be a good diet. Any new diet will of course not work. I guess a good diet based on 40/40/20 could be what is needed in that situation.

thats what im thinking/assuming. just needed someone who's more knowledgable then me about nutrition to confirm it or agree to it.

:tu:

you can always count on our house-sweed for some good advice :nod:

The most important variable in any fitness and health endeavor is nutrition. It becomes even more so for the competitive bodybuilder. I'm just coming off a 6 week diet which took me from 7.3% BF @ 166lbs. down to 6.3% @ 166 3/4 lbs. Once a person gets into single digit BF levels, it gets more and more difficult to keep reducing without sacrificing muscle. Proper supplementation is also critical but I won't venture there now. Out of respect for JS, sponsors, and the senisitive individuals (who might accuse me of advertising) brand names have been left out.

Meal #1: 4 egg whites, 2 yolks, 3oz 96% ground beef, 1/2 cup oatmeal, 1/2 grapefruit.

Meal #2: 2 scoops ******* protein powder + 2 tbls heavy whipping cream

Meal #3: 2 large boneless/skinless chicken breast, 6oz sweet potato, 1 cup brussell sprouts

Meal #4: 6oz bison steak, large salad (romaine, onions, tomato, spinach) 2 tbls xtra virgin olive oil, balsamic vinegar

Meal #5: 8oz chicken or turkey, 2 cups broccoli or green beans

Meal #6: same as Meal #2

PWO shake on training days only: 57gr pro 37gr carb 3gr fat

Nutrition is a never ending learning process. For as much as I know, I still know nothing. I also believe that any training plateau can be corrected through changes in how one eats.