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Just Started The Evolutionary Diet

Hi All,

I am Pantelis from Greece.
I am 83kg ,183cm height, 33 years old, fp around 11%.

I lift two times a week, two times a week a make soccer training and one day strecthing and relaxing.

I want to reduce my weight through losing fat, so reading many articles i found the evolutionary diet a nice approach.

I started yesterday, i am a little confused countering the calories, i have some questions about vegetables and fruit, vitamins and minerals throught the evo diet so any help will be very appreciated.

Thx in Advance.
 
Hi All,

I am Pantelis from Greece.
I am 83kg ,183cm height, 33 years old, fp around 11%.

I lift two times a week, two times a week a make soccer training and one day strecthing and relaxing.

I want to reduce my weight through losing fat, so reading many articles i found the evolutionary diet a nice approach.

I started yesterday, i am a little confused countering the calories, i have some questions about vegetables and fruit, vitamins and minerals throught the evo diet so any help will be very appreciated.

Thx in Advance.

Welcome to evo!

1) No fruits 2) for a multi-vitamin/mineral and organ protection use N2Guard 3) calories will be weight x 12 - 10% = CBMR (Cutting BMR)

link to the diet:
http://www.evolutionary.org/the-evolutionary-diet
 
Welcome brother. I too am Greek, family is from Athens, but I was born in the states. I plan to travel there one day. I've only seen pictures of where my family is from.

Everybody here are good people. We will help with whatever you need...
 
Many Thx Guys...

My main problem is that i found it hard to calculate the nutrition facts in every food.
And as Greek i found it hard to avoid beans, lentils and all the cooked foods that we have but i believe this happens only it the metabolic shift.

I am in the 3rd day now, i am feeling fine.

I eat avocados, peanut butter, eggs, olive oil,yogurt, milk, fatty meat and some vegetables.
I will try to count right my calories cause my goal is fat loss.

Thought i need to question:
1)Is it a problem to consume the 5% of carbo all with my breakfast or they have to be splitted?

2)As i understand green veggies and tomato is not a problem.?

3)Is there any fixed diet to see online?

4)Isnt the diet too acidic for the body?Cause of the lack of fruits and vegies?

Thx in Advance,
Friend Wolf i have posted some comments to the diet too but its ok.
 
Hi All,

I am Pantelis from Greece.
I am 83kg ,183cm height, 33 years old, fp around 11%.

I lift two times a week, two times a week a make soccer training and one day strecthing and relaxing.

I want to reduce my weight through losing fat, so reading many articles i found the evolutionary diet a nice approach.

I started yesterday, i am a little confused countering the calories, i have some questions about vegetables and fruit, vitamins and minerals throught the evo diet so any help will be very appreciated.

Thx in Advance.

glad that your taking the plunge.
 
Thought i need to question:
1)Is it a problem to consume the 5% of carbo all with my breakfast or they have to be splitted?
-it's best to split it

2)As i understand green veggies and tomato is not a problem.?
-veggies no problem, but don't eat tomato - that's a fruit

3)Is there any fixed diet to see online?
-not really, diets really depends on your location and food choices

4)Isnt the diet too acidic for the body?Cause of the lack of fruits and vegies?
-no
 
I post one day-example of my metabolic phase...

Breakfast
3 eggs 231kcal, 15g fat, 3g carbo, 18g protein
1 pc Feta Cheese 45kcal, 4g fat, 1 carbo, 2g protein
50gr olive oil, 450kcal
Salt, pepper, oregano and vinegar for taste ;-)
Total 726 kcal, 69g fat, 4g carbo, 20g protein

Meal
Fish Boiled 400kcal, 100g protein (Do we count protein exactly the grams that our piece is?)
Veggies 50kcal
20gr olive oil 180kcal, 20gr fat
Total 630kcal, 20gr fat, 100 gr protein, 5gr carbo(from veggies)

Dinner
50gr fish, 200kcal, 50gr protein
50gr olive oil, 450kcal
lemon juice
Total 650kcal, 50gr fat, 50gr protein

Day Total 1971kcal, 139gr fat(1251kcal), 170gr protein(680kcal), 10gr carbo(40kcal)

Questions:
I am a little over in protein, may i reduce?

My breakfast is to much in calories?

Thx in advance
 
Also i want to ask.
What about the post trainning meal.
I used to train at 22:00 til 23:00, take a shower, drink a protein shake with milk and go to bed.

I believe that the protein shake do not fit in the evo diet but what i have to do?
Isnt it worst to sleep without eating something after hard training?

Thx
 
Also i want to ask.
What about the post trainning meal.
I used to train at 22:00 til 23:00, take a shower, drink a protein shake with milk and go to bed.

I believe that the protein shake do not fit in the evo diet but what i have to do?
Isnt it worst to sleep without eating something after hard training?

Thx

No milk (it has sugars) with the evolutionary diet, switch to a caseinate/whey protein shake post workout.
 
Day Total 1971kcal, 139gr fat(1251kcal), 170gr protein(680kcal), 10gr carbo(40kcal)



Thx in advance

You're 182lbs., your CBMR (cutting BMR) is 1966 calories/day (wx12-10%). You're at around 1971 calories, very close (almost on the money). You're doing well.

I am a little over in protein, may i reduce?
If you reduce protein, add fat.

My breakfast is to much in calories?
With the Evolutionary diet, you don't need to worry about per/meal calories, just concentrate on the whole day.
 
Many thx Wolf,

I will keep posting my progress.

Thx a lot

I'd like to see you post your daily diet schedule. This way we can review if you're on the right track.

Remember, first 14 days are the hardest, after that it's smooth sailing.
 
Hi friends,

So, do i have to post quick reply or reply to thread?? :)

I have a question wolf.
I am `addicted` in two drinks.
Green Cola(Cola with no kcal, stevia sweetend)
Monster Lo Carb (no kcal, aspartate sweetend)

Do i have to rule them out or its ok?

And here is my nutrition data for today.

1) Breakfast
100gr tuna, 331kcal, 14g fat, 47 protein
1 pepper
30gr olive oil, 270kcal, 30gr fat
Total 601kcal, 44gr fat, 47 protein

2) Meal
200gr chicken 382kcal, 16g fat, 54g protein
Green salat
40gr olive oil, 360kcal
Total
742kcal, 56gr fat, 54 protein

3) Dinner
3 eggs 231kcal, 15g fat, 3g carbo, 18g protein
10gr Olive oil, 90kcal
Total 321kcal, 25gr fat, 3gr carbo, 18gr protein

4) Protein shake post training
271 kcal, 59g protein, 2 g fat, 8gr carbo

Day Total
1935kcal, 127gr fat, 178gr protein, 21gr carbo

Have a Good Night...
 
Hi Again,

Here is my day before my first refueling day.
Wolf, if you read this check the previus message for some questions also.(Many Thx)

Breakfast
50gr anchovy, 88kcal, 4g fat, 13g protein
2pc of feta cheese, 96kcal, 8gr fat, 2gr carbo, 4gr protein
1 slice smoked pork, 33kcal, 1gr fat, 6gr protein
1 pepper red, 16 kcal, 4g carbo
35gr olive oil, 315kcal, 35gr fat
Total 548kcal, 48gr fat, 6gr carbo, 23gr protein
Meal
2 Burgers roasted, 574 kcal, 30gr fat, 22gr carbo, 54 gr protein
Green Salat
10gr olive oil, 90kcal, 10gr fat
Total
664kcal, 40gr fat, 22gr carbo, 54gr protein
Dinner
100gr tuna canned in oil, 200kcal, 40gr protein, 5gr fat
2 slice smoked pork, 66kcal, 2gr fat, 12gr protein
Spinach Salat
50gr olive oil, 450kcal
Salt, pepper, oregano and vinegar for taste ;-)
Total 715 kcal, 52g fat, 52g protein
Day Total 1930kcal, 145gr fat, 28gr carbo, 129gr protein

Also i would like to ask..

If i count the calories form the carbs, can i eat some spinach, lettuce or tomato, milk or yogurt?
And as for tomorow, is my first refueling day. I have to be careful with the carbs, eating whole grain carbs for example, to avoid insulin rising or i can eat sweets like jum and honey too?

Many Thx. Pantelis
 
So, I am posting my first refill day program.
It would be great to have your opinion wolf, also for the two previus posts.Thx

Friday Reload
Breakfast
2 bread slice 150kcal, 2gr fat, 26gr carbo, 6gr protein
½ Chocolate bar 270 kcal, 20gr fat, 32gr carbo, 2gr protein
2 tablespoons peanut butter 188kcal, 16gr fat, 6gr carbo, 8gr protein
2 tablespoons honey 130kcal, 0 fat, 34gr carbo, 6gr protein
1/2 glass of milk 80kcal, 5gr fat, 5gr carbo, 5gr protein
20gr corn flakes, 110kcal, 4gr fat, 15gr carbo, 2gr protein
Breakfast Total 928kcal, 47gr fat, 118gr carbo, 29gr protein

Meal
200gr pasta with cheese filling, 614kcal, 14gr fat, 94gr carbo, 26gr protein
Green Salat
10gr olive oil, 90kcal, 10gr fat
Banana 105kcal, 0 fat, 27gr carbo, 1g protein
1 slice of bread 69kcal, 1gr fat, 11gr carbo, 3gr protein
Meal Total 878kcal, 25gr fat, 132gr carbo, 30gr protein

Dinner
100gr rice 130kcal, 29gr carbo, 2gr protein
1 Orange 59 kcal, 14 carbo, 1gr protein
Dinner Total 189kcal, 68gr carbo, 3gr protein

Day Total 1995kcal, 72gr fat(648kcal-31%), 291gr carbo(1164kcal-58%), 61gr protein(244kcal-11%)
 
Also i would like to ask..

If i count the calories form the carbs, can i eat some spinach, lettuce or tomato, milk or yogurt?

You're not supposed to eat tomatos or milk, those have carbs in them. are you eating those daily?

And as for tomorow, is my first refueling day. I have to be careful with the carbs, eating whole grain carbs for example, to avoid insulin rising or i can eat sweets like jum and honey too?

Many Thx. Pantelis

You can have 1 nice meat with jam/bread etc. but the rest keep controlled.
 
So, I am posting my first refill day program.
It would be great to have your opinion wolf, also for the two previus posts.Thx

Friday Reload
Breakfast
2 bread slice 150kcal, 2gr fat, 26gr carbo, 6gr protein
½ Chocolate bar 270 kcal, 20gr fat, 32gr carbo, 2gr protein
2 tablespoons peanut butter 188kcal, 16gr fat, 6gr carbo, 8gr protein
2 tablespoons honey 130kcal, 0 fat, 34gr carbo, 6gr protein
1/2 glass of milk 80kcal, 5gr fat, 5gr carbo, 5gr protein
20gr corn flakes, 110kcal, 4gr fat, 15gr carbo, 2gr protein
Breakfast Total 928kcal, 47gr fat, 118gr carbo, 29gr protein

Meal
200gr pasta with cheese filling, 614kcal, 14gr fat, 94gr carbo, 26gr protein
Green Salat
10gr olive oil, 90kcal, 10gr fat
Banana 105kcal, 0 fat, 27gr carbo, 1g protein
1 slice of bread 69kcal, 1gr fat, 11gr carbo, 3gr protein
Meal Total 878kcal, 25gr fat, 132gr carbo, 30gr protein

Dinner
100gr rice 130kcal, 29gr carbo, 2gr protein
1 Orange 59 kcal, 14 carbo, 1gr protein
Dinner Total 189kcal, 68gr carbo, 3gr protein

Day Total 1995kcal, 72gr fat(648kcal-31%), 291gr carbo(1164kcal-58%), 61gr protein(244kcal-11%)

Almost perfect ratios, well done! but how long did you wait before the refeed?
 
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