Kelly Frankson DOT COM

I’ve been trying something a little new where for 12 days you pretty much eat no carbs having 60% of your calories from Fat, 30% from protein and 10% from carbs, so since a gram of carbs and protein=4 calories, and a gram of fat=9 for me to get 2000 calories a day that is: 133grams of fat, 150grams of protein and 50grams of Carbs. Then after the 12 days you have two carb load days were you eat 50% carbs, 30% fat and 20% protein. After the initial period 5 days a week you eat low carb, 2 days a week you carb load.

So while on this plan, this is what I would eat in a typical day:

Food Name	Amount	Unit	Cals	Carb	Fat	Prot
		Total	2,214	62.8	155.6	150.7
Salmon, raw	5	oz, boneless, raw	207	0.0	8.4	30.6
Spinach, raw	2	cup	14	2.2	0.2	1.7
Peanut sauce	2	tablespoon	87	3.4	7.3	3.6
Organic Beef Peporoni	2	serving	160	2.0	9.0	18.0
Mixed nuts	0.25	cup	219	7.7	20.0	5.9
Dry Curd Cottage Cheese	0.5	cup	110	2.0	0.0	22.0
Goat Milk Yogurt	0.25	serving	30	1.5	1.2	3.5
Olive oil	2	tablespoon	239	0.0	27.0	0.0
Flax MEal	0.5	serving	35	2.5	2.5	1.5
Hemp Nuts	1	tablespoon	80	3.5	5.0	5.5
Salba	0.5	serving	23	2.2	2.1	1.3
Sunflower seeds, hulled, dry roasted	0.12	cup, hulled	89	3.7	7.6	3.0
Bison Burger	1	serving	300	9.0	18.0	24.0
Cheese, Cheddar or American type	1	slice	86	1.2	6.8	5.0
Avocado, raw	0.25	avocado, California (black skin)	69	3.7	6.3	0.9
Tomatoes, raw	2	medium slice (1/4″ thick)	7	1.6	0.1	0.4
Onions, mature, cooked	1	medium slice (1/8″ thick)	7	1.2	0.2	0.2
WHole Goat Milk	0.5	cup	90	5.5	5.0	5.0
Tuna Feta Hemp Salad	1	serving	362	9.9	28.8	18.7
		Total	2,214	62.8	155.6	150.7

So for those of you complaining how hard it is to get good fat in their diet, I just fit 156grams in one day ( I weigh 130lbs).  People also tend to claim that if they dont eat carbs they wont have energy, but after upping my fat content and decreasing my carb content, my energy levels have been higher, i’ve been sleeping better and my recovery times have been better.  For instance after eating the above mentioned I did the following workout at 7pm after coaching at 6am and being up for 14 hours:

2 sets of 15kg snatch *3
1 set of 35kg snatch *3
2 sets of 45kg snatch *3
1 set of 50kg snatch*2
3 sets of 55kg snatch
3 sets of 45kg hang power snatch*3
2 front squats +3 split jerks @ 35kgs
2 front squats +3 split jerks @ 50kgs
2 front squats +3 split jerks @ 60kgs
3 sets of 1 front squat +2 split jerks @70kgs
7 back squats @45kgs
5 back squats@75kgs
4 back squats @ 90kgs
3 sets of 3 back squats @100kgs.
3 sets of 3 snatch pulls @65kgs
3 sets of 5 jerk grip overhead squats @ 25kgs
3 sets of 7 jumping good mornings @ 35kgs

And lastly, fat DOES NOT make you FAT!!!  While dropping my carbs and increasing my fat (while increasing my average daily calories) I dropped weight not added!!!

But all that being said, everyones bodies are different, you just need to play around and find something that works for you, BUT don’t try it for one day and decide its not for you, it takes your body time to adjust.  To give a new diet a fair try you need to give it at least 3 weeks.  It takes your body time to flush out the crap and get used to turning fat into energy.

Any questions just ask!

 

Lee recently went and got his body fat retested and it got me thinking about having it done to see the imbalances that have been created in my legs so I went today. My arms have actually evened out and are almost identical but the following comment sums up my legs:

“You have a significant difference in the muscle mass in your right leg relative to your left leg. The asymmetry in your lower limbs is significant and may indicate potential for risk of injury due to muscular imbalance. Optimal health and performance in work, life and sport activities are best achieved through a balanced muscular system.”

The other interesting thing about it is that the last time I had it done was in December when I was 21.6% body fat. This was when I just started o-lifting and was eating based on zone proportions. In January I switched from Zone proportions to high protein (110grams a day-lean muscle mass is 99lbs) high fat (typically 50% of my calories and the equivalent of about 25-30 zone blocks) and low carb (eliminating bread and grains and just getting carbs mainly from vegetables and some fruit) after doing this for the last 6 months, my body fat fell by over 3% and is down to 18%. The interesting thing about it is that there was a 4% reduction in body fat in my torso where body fat is said to be most influenced by diet. Goes to show that fat really doesn’t make you fat!

Wondering how to get more protein in your diet at breakfast time, check out this thread:

http://www.cathletics.com/forum/showthread.php?t=1033

Its all about steak, eggs and fish oils with some whole milk and protein powder thrown in. The ablacore tuna mixed with avacado that john likes is rather tasty. I’ll dice up some tomatoes, green onion add some olive oil and put a poached egg or two and salsa on top.

Here’s a summary of what its about, I know several people who are huge fans of it, would be interested in hearing what the rest of you have to say about it.

ZMA

ZMA has become a number one supplement used by strength and power athletes, bodybuilders and endurance athletes. Research shows that this blend of nutrients raises testosterone levels, increases strength, and accelerates gains in muscle size. One university study showed a 30% increase in testosterone levels following ZMA supplementation.

Deficiencies in Zinc and Magnesium are common in athletes. This results in reduced testosterone levels, lack of performance, reduced recovery, cramps and tiredness. ZMA can be used by all athletes wanting to gain lean muscle size and strength, including bodybuilders, rugby players, sprinters and other strength athletes. ZMA is also used widely by endurance athletes, such as runners, cyclists and triathletes, as it helps to prevent the drop in testosterone levels linked with high volumes of training.

ZMA increases insulin-like growth factor-1 (IGF-1) which stimulates growth and development of muscles by increasing the uptake of glucose and amino acids into cells. Studies show that ZMA increases muscle strength by around 11%, resulting in gains in muscle size. ZMA has also been to shown to improve sleep patterns when taken 30 minutes before bed, resulting in increased muscle growth.

Many studies show that most athletes are deficient in zinc, magnesium and vitamin B6. A zinc deficiency results in decreased muscle endurance and lowered total work capacity of muscles. Regular exercise results in decreased zinc and magnesium levels, therefore requiring supplementation.

The minerals zinc and magnesium have a number of important functions in the body. Zinc has been strongly linked to the production of testosterone, a hormone that plays a vital role in regulating muscle growth. In addition to its effect on testosterone, zinc has also been shown to increase levels of growth hormone and IGF-1. Both are essential for increasing muscle size. Magnesium is also an essential mineral that is involved in more than 300 chemical reactions in the body including the oxidation or ‘burning’ of fat.

How do I use it?
ZMA should be taken 30-60 minutes before bedtime. For best results, take on an empty stomach. Never take ZMA with anything containing calcium. They inhibit each others absorption.

If you consume protein before bed (which you should), take it 30-60 minutes after your ZMA.
Note: Females should only take two thirds of the recommended dosage.

Summary of Benifits
- Safe Elevation of Testosterone Levels
- Increased Muscle Growth
- Increased Strength and Endurance
- Quicker Recovery Between Workouts
- Increased Sleep Quality
- Increased Libido in both males and females