Did I ever F up my diet!!

At 204 lbs, ~13% I decided to start trying to get below 10%. I have a soft 4 pack, want to be leaner, abs showing well. Started carb cycling: no carbs one day (except for vegetables & couple pieces of fruit), 'normal' diet the next day. Did this for about 2 weeks with a cheat day built in 1x per week. Lost 8 lbs and dropped to ~11%. I figured that I lost roughly 4 lbs fat and 4 lbs muscle, based on total body weight x bf % (keeping in mind my bf calipers are cheap and using 3 point method). So I sorta freaked out, figured I must be dieting too fast. Figured I'd cut the diet out for a week or so but I didn't intend to eat like crap, which is what I've done. My wife even baked a blueberry pie, which hasn't helped one tiny bit!!

Result: I'm now 198 and 13%!! So I managed to lose muscle and put the fat right back on!! I am not happy. Strength is down, too, bench press is 20 lbs under where it was before this experiment! Dammit!!! Gotta do a better job of this.......

Jesus almighty man calm the fuck down. You didn't lose anything. You lost water and then gained it back. Also your keto days were stupid as well bc they weren't even keto. You literally can't lose 3 lbs of tissue in a week. 3 lbs of muscle is a ton. Do this: ecay stack, cardio post training, train hard, 100g carb pre training only minus one cheat a week for two weeks with 500mg berberine hcl with the carbs. After two weeks, drop the berberine and exchange for na-r-ala, gs, and ls consumed with pre and post workout carbs. Keep the ecay in and the cardio. Do this forever with protein high. When you wNt to get even leaner, start the 2 week cycle over. Keep in mind you will get flat and weak as fuck with that much berberine and little carbs, BUT you will blow back up and stay lean for months bc of the insulin sensitivity benefits. Additionally this is very healthy. There's more details to this, but I'm on a phone and really wondering why I'm typing so much. Show me you care and I'll give out more free gold.

fstr03svtcobra said:

Jesus almighty man calm the fuck down. You didn't lose anything. You lost water and then gained it back. Also your keto days were stupid as well bc they weren't even keto. You literally can't lose 3 lbs of tissue in a week. 3 lbs of muscle is a ton. Do this: ecay stack, cardio post training, train hard, 100g carb pre training only minus one cheat a week for two weeks with 500mg berberine hcl with the carbs. After two weeks, drop the berberine and exchange for na-r-ala, gs, and ls consumed with pre and post workout carbs. Keep the ecay in and the cardio. Do this forever with protein high. When you wNt to get even leaner, start the 2 week cycle over. Keep in mind you will get flat and weak as fuck with that much berberine and little carbs, BUT you will blow back up and stay lean for months bc of the insulin sensitivity benefits. Additionally this is very healthy. There's more details to this, but I'm on a phone and really wondering why I'm typing so much. Show me you care and I'll give out more free gold.

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awesome post, follow this and you will hit your goals. Stop worrying about the scale so much and worry about measurements more. Weight fluctuates, when i was on keto diet a few years ago, my cheat meal was all day Saturday fat fest, I gained 8 pounds between sat morning and sunday afternoon with all the water etc. my body was holding in. By Monday night I was back down a whole pound from where I started that Saturday morning.

Get_Swole said:

awesome post, follow this and you will hit your goals. Stop worrying about the scale so much and worry about measurements more. Weight fluctuates, when i was on keto diet a few years ago, my cheat meal was all day Saturday fat fest, I gained 8 pounds between sat morning and sunday afternoon with all the water etc. my body was holding in. By Monday night I was back down a whole pound from where I started that Saturday morning.

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Yeah I'm similar in the shrinking aspect, but don't gain as much water weight. My last carb up was post 17 sets if squats workout and consisted of triple whataberger, large fry, 2 lemon pies, milkshake, and no less than 5 bowls of cereal haha.

Tell me what berberine hcl is, and wtf is na r ala and gs and ls?

fstr03svtcobra said:

Jesus almighty man calm the fuck down. You didn't lose anything. You lost water and then gained it back. Also your keto days were stupid as well bc they weren't even keto. You literally can't lose 3 lbs of tissue in a week. 3 lbs of muscle is a ton. Do this: ecay stack, cardio post training, train hard, 100g carb pre training only minus one cheat a week for two weeks with 500mg berberine hcl with the carbs. After two weeks, drop the berberine and exchange for na-r-ala, gs, and ls consumed with pre and post workout carbs. Keep the ecay in and the cardio. Do this forever with protein high. When you wNt to get even leaner, start the 2 week cycle over. Keep in mind you will get flat and weak as fuck with that much berberine and little carbs, BUT you will blow back up and stay lean for months bc of the insulin sensitivity benefits. Additionally this is very healthy. There's more details to this, but I'm on a phone and really wondering why I'm typing so much. Show me you care and I'll give out more free gold.

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Terrific info!! Is berberine hcl available through a pharmacy? Also what are GS and LS?

THANKS!

To both of the guys above:

Everything I mentioned is otc.

Berberine hcl: similar to the prescription metformin (glucophage) which is regarded as a miracle drug and the only time proven successful type 2 diabetes drug. Berberine has been proven to be as effective as metformin mg/mg, but beats it in cardiac benefit performance (specifically triglycerides). There is some debate about berberine usage for athletes because in rats it is catabolic (in injection form), but seems to be actually benefitial to muscle orally (only one study done orally though). I love berberine personally and have used it as much as a year straight. I now can feel when I need it and only use it sparingly because it does just suck through glycogen. It will keep you very lean though. Be warned - berberine can constipate you horribly!!!!

LS and GS: Lagerstromia Speciosa and Gymnea Sylvestyr - I mis spelled these I'm sure and don't want to look them up. Cliffs is that they are less potent than berberine, and probably the two best GDA's (glucose disposal agents). I use them year round. Additionally, both of these have been used in China for centuries not only to aid glucose health (they didn't know what it did though) but to aid in alleviating constipation.

NA-R-ALA: The more potent brother of alpha lipoic acid. Some research indicates that ALA is a useful GDA. Personally, I don't think it is anywhere near as good as LS and GS, BUT it does have research behind it and it also has other benefits like it is a very powerful antioxidant. I feel better when I take it and it is dirt cheap.

I'll up the anti and throw two runner ups in: Chromium and Cinnamon - weaker GDA's, but still effective and cheap so why not add them in.

Damn bro, looks like youve been hitting the books hard, great post.

Terrific research!! Thanks a lot! Glucophage did not help me much, so hopefully Berberine does. Where could I purchase LS and GS?

Berberine hcl: Also good for Hypercholesterolemia (high cholesterol) Preliminary research suggests that berberine, in addition to a standard prescription drug regimen for chronic congestive heart failure (CHF), may improve quality of life and heart function, Google it it's $15-30 perhaps cheaper if u shop around

KletoReese said:

Terrific research!! Thanks a lot! Glucophage did not help me much, so hopefully Berberine does. Where could I purchase LS and GS?

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How did you time/dose glucophage?

amazon, swanson, ect

fstr03svtcobra said:

How did you time/dose glucophage?

amazon, swanson, ect

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I would take 500mg with my cheat meal, which was very high carb. I'm certain this is wrong. Your thoughts?

fstr03svtcobra said:

Jesus almighty man calm the fuck down. You didn't lose anything. You lost water and then gained it back. Also your keto days were stupid as well bc they weren't even keto. You literally can't lose 3 lbs of tissue in a week. 3 lbs of muscle is a ton. Do this: ecay stack, cardio post training, train hard, 100g carb pre training only minus one cheat a week for two weeks with 500mg berberine hcl with the carbs. After two weeks, drop the berberine and exchange for na-r-ala, gs, and ls consumed with pre and post workout carbs. Keep the ecay in and the cardio. Do this forever with protein high. When you wNt to get even leaner, start the 2 week cycle over. Keep in mind you will get flat and weak as fuck with that much berberine and little carbs, BUT you will blow back up and stay lean for months bc of the insulin sensitivity benefits. Additionally this is very healthy. There's more details to this, but I'm on a phone and really wondering why I'm typing so much. Show me you care and I'll give out more free gold.

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I'm assuming to your response above to consume one cheat meal (not cheat day) every two weeks with Berberine? If not available could I take Glucophage instead? Do I take it also with my pre and post workout carbs?

Thanks!