3

votes

Metabolic Reset/Targeted Ketogenic Diet, Hack my diet

Answered on August 19, 2014
Created May 21, 2012 at 3:18 AM

I've read Metabolic Reset: A Binge and Purge Manifesto, I know a very interesting title. I find the book extremely intriguing. It combines 3 things that I find integral to losing fat and preserving and building lean muscle. That being High Fat, Moderate Protein, Low-Carb Paleo/Primal diet, Intermittent Fasting and leptin reset cheat day (I treat this as part of Mark Sisson's 80/20 rule).

Please hack my current routine and give any suggestions or comments about any way to improve or modify what I am doing for better results:

Mondays: 24 hour fast, water and coffee only

Tuesdays: Primal/Paleo eating all day (Very low carb), Pre work out 1 scoop of Vitargo (I know not paleo), heavy lifting day, tabata elliptical sprints, Post work out 1 scoop of Vitargo and 50 grams of whey protein shake.

Wednesdays: Primal/Paleo eating all day (Very low carb)

Thursdays: Primal/Paleo eating all day (Very low carb), Pre work out 1 scoop of Vitargo, Very heavy lifting day, tabata elliptical sprints, Post work out 1 scoop of Vitargo and 50 grams of whey protein shake.

Fridays: Primal/Paleo eating all day (Very low carb)

Saturday: Primal/Paleo eating all day (Very low carb), Pre work out 1 scoop of Vitargo, Very heavy lifting day, Kettle bell metcon, Post work out 1 scoop of Vitargo and 50 grams of whey protein shake.

Sunday: Eat whatever the hell I want

Has anyone else tried this same/similar routine???

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on May 21, 2012
at 06:35 PM

Wolf indeed says that gluten stays in the gut for 2 weeks, and that its antibodies stay in the body for up to 6 months. Wolf is NOT the only one who says this: http://trulyglutenfree.co.uk/2011/03/09/how-long-to-get-gluten-out-of-the-body/ This doctor says its antibodies stay in the body for 3-4 months, which is a long time, and it does have a bad effect if you're gluten intolerant.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 21, 2012
at 06:16 PM

Nick, I say this because I have heard this "two week transit" of gluten cited numerous times, but it all seems to originate from Robb Wolf's claim, which I have never seen substantiated. Furthermore, my experience directly counters this notion; while I do get noticeable negative symptoms from a heavy dose of gluten, these symptoms never linger on past a day or so.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 21, 2012
at 03:09 PM

My bad. I assumed Vitargo was just protein. In that case, I'm all for your routine.

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 03:08 PM

MattieB beat me to the punch, Thanks!

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 03:05 PM

Kasra, Vitargo is a pure starch supplement that is fractionalized barley. It's turns into pure glucose almost instantly when taken. It has about 30 grams of carbs per scoop. I do one scoop right before workout and one scoop about 45 minutes after work out with protein. I take it only around my intense brief heavy lifting sessions and even on those days I still keep my carbs under 90 grams. Cortisol is something I am concerned about. Could you please elaborate what you mean by "you will have very high baseline cortisol"? Thanks for your response.

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 03:01 PM

Wayne, I picked Sunday due to NFL Sunday (I know it hasn't started yet, but just preparing), Thats when I want to eat all the crap that is around me and drink beer. Monday is the easy part since I feel so bloated, the Monday abstinence from food is welcome...Mondays still suck though, getting up early for work. Since you do a similar protocol, what has been your experiences or results?

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 02:57 PM

Eugenia, I will investigate your point about the length that gluten remains in the gut further. If what you/wolf say is true, then I would most definitely move to Primal/Paleo versions of my favorite foods on "cheat day". Kasra, I noticed you don't have faith in Robb's view on gluten, could you please elaborate on why? Thanks to both you for commenting!

E87e6799f0aa0a3f8f3072cbb3c1fe53

(80)

on May 21, 2012
at 02:54 PM

The original post indicates that one scoop vitargo is taken before all workouts and one scoop after all workouts. Vitargo is basically a maltodextrin powder (ie. its technically a "complex carb" and not a sugar, but the body utilizes it extremely quickly and releases insulin as if it were sugar). I'm guessing one scoop of vitargo is about 35 or 40 grams of carbohydrate - which would be 70 to 80 grams around the workout, three times a week. This seems like MORE than enough unless the original poster is looking to bulk.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 21, 2012
at 01:51 PM

I personally do not have faith in Robb Wolf's 2-week assertion.

  • 1175bfbf5637c9d47f541316912f8d42

    asked by

    (135)
  • Views
    5.2K
  • Last Activity
    1284D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

best answer

1
3eca93d2e56dfcd768197dc5a50944f2

(11697)

on May 21, 2012
at 05:22 AM

I personally do not have faith in your Sunday regimen. If you eat gluten, and you're gluten-intolerant as 7/10 people on this world are (according to new studies), then you can undo a lot of good progress your body made during the week. According to Robb Wolf, gluten stays in the gut for up 2 weeks after you eat it, wrecking havoc, so if you're eating it every week, it's not going to be great for your body.

For Sunday I would suggest to just eat starchy vegetables, and fruits and Paleo desserts if you like, but still don't touch grains.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 21, 2012
at 01:51 PM

I personally do not have faith in Robb Wolf's 2-week assertion.

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 02:57 PM

Eugenia, I will investigate your point about the length that gluten remains in the gut further. If what you/wolf say is true, then I would most definitely move to Primal/Paleo versions of my favorite foods on "cheat day". Kasra, I noticed you don't have faith in Robb's view on gluten, could you please elaborate on why? Thanks to both you for commenting!

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 21, 2012
at 06:16 PM

Nick, I say this because I have heard this "two week transit" of gluten cited numerous times, but it all seems to originate from Robb Wolf's claim, which I have never seen substantiated. Furthermore, my experience directly counters this notion; while I do get noticeable negative symptoms from a heavy dose of gluten, these symptoms never linger on past a day or so.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on May 21, 2012
at 06:35 PM

Wolf indeed says that gluten stays in the gut for 2 weeks, and that its antibodies stay in the body for up to 6 months. Wolf is NOT the only one who says this: http://trulyglutenfree.co.uk/2011/03/09/how-long-to-get-gluten-out-of-the-body/ This doctor says its antibodies stay in the body for 3-4 months, which is a long time, and it does have a bad effect if you're gluten intolerant.

1
E87e6799f0aa0a3f8f3072cbb3c1fe53

on May 21, 2012
at 05:11 PM

I like this set-up. It totally depends on your goals as to how you might tweak it. If muscle gain is the primary goal, I would take in more carbs in the first few post-workout hours - like upwards of 300 grams of gluten-free starch and then low-carbing on rest days; which is basically the leangains set up. If body composition in general is more important than endurance fitness goals, I would drop all of the metcon and sprinting type activities in favor of a bodybuilding split approach where you hit the weights hard for high volume and then do nothing more than walk for cardio.

Also, personally I prefer to IF daily by skipping breakfast rather than having a one-day-a-week fast. I'm not sure if there are benefits to a single 24+ hour weekly fast over doing a daily 16 hour fast.

1
01adafcb4dd4147c6af543f61eee60a8

on May 21, 2012
at 10:22 AM

I do a similar thing I just use Monday as my cheat day with a 24hr fast on Tuesday. I dont think my misery of waking up on a Monday,the start of a working week would be helped by fasting ha.

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 03:01 PM

Wayne, I picked Sunday due to NFL Sunday (I know it hasn't started yet, but just preparing), Thats when I want to eat all the crap that is around me and drink beer. Monday is the easy part since I feel so bloated, the Monday abstinence from food is welcome...Mondays still suck though, getting up early for work. Since you do a similar protocol, what has been your experiences or results?

0
5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 21, 2012
at 01:54 PM

With such intense training, you would see huge benefit from adding in some sugar/starch post-workout. If you follow this schedule, your performance will definitely be limited and you will have very high baseline cortisol. Furthermore, you will be converting a good chunk of your dietary protein into energy, which can be avoided if you add in some sugar.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 21, 2012
at 03:09 PM

My bad. I assumed Vitargo was just protein. In that case, I'm all for your routine.

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 03:08 PM

MattieB beat me to the punch, Thanks!

1175bfbf5637c9d47f541316912f8d42

(135)

on May 21, 2012
at 03:05 PM

Kasra, Vitargo is a pure starch supplement that is fractionalized barley. It's turns into pure glucose almost instantly when taken. It has about 30 grams of carbs per scoop. I do one scoop right before workout and one scoop about 45 minutes after work out with protein. I take it only around my intense brief heavy lifting sessions and even on those days I still keep my carbs under 90 grams. Cortisol is something I am concerned about. Could you please elaborate what you mean by "you will have very high baseline cortisol"? Thanks for your response.

E87e6799f0aa0a3f8f3072cbb3c1fe53

(80)

on May 21, 2012
at 02:54 PM

The original post indicates that one scoop vitargo is taken before all workouts and one scoop after all workouts. Vitargo is basically a maltodextrin powder (ie. its technically a "complex carb" and not a sugar, but the body utilizes it extremely quickly and releases insulin as if it were sugar). I'm guessing one scoop of vitargo is about 35 or 40 grams of carbohydrate - which would be 70 to 80 grams around the workout, three times a week. This seems like MORE than enough unless the original poster is looking to bulk.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!