Evo diet question

[Wh0isthis]

Hey guys want to try the evo diet, just have some quick questions and would like some advice.


1.) Because of my schedule I can only hit the gym in the mornings from 5 am to 630 am , would that effect the diet , I don't have enough time to eat before I go, would like to know if that would be a bad thing?

2.) Does it matter how I split my meals up in the day , would I need to split it up into 6 meals a day or will I be just fine to do it in 3 meals a day?

3.) How long do I run the diet for? Do I run it till I hit my goal for bf/wt?

Thanks for your time and input , I want to start asap just need some answers thanks

 

[muskate]

Hey guys want to try the evo diet, just have some quick questions and would like some advice.


1.) Because of my schedule I can only hit the gym in the mornings from 5 am to 630 am , would that effect the diet , I don't have enough time to eat before I go, would like to know if that would be a bad thing?
If you are training fasted, make sure to take in some BCAA before training to prevent muscle catabolism. You can either buy a drinkable BCAA product such as Scivation Xtend or use a capsuled formula such as Gear from N2BM.com
http://needtobuildmuscle.com/store/Proteins/GEAR-p149.html

If it doesn't upset your stomach, ideally you would take in an easy digesting whole protein food source before your workout such as a scoop of whey protein or egg whites as well.

2.) Does it matter how I split my meals up in the day , would I need to split it up into 6 meals a day or will I be just fine to do it in 3 meals a day?
Eating small meals throughout the day will lead to better nutrient absorption, more stable blood sugar levels and lower cortisol levels. Try to break up the diet into as many small meals throughout the day as possible.

3.) How long do I run the diet for? Do I run it till I hit my goal for bf/wt?
You run it until you reach your goal Bf/wt. If you are on the diet longer then 4 weeks, you may want to incorporate some re-feed days to keep your metabolism and thyroid output high.

Thanks for your time and input , I want to start asap just need some answers thanks

I'm in bold above.

 

[Wh0isthis]

Thanks muskate,

if you dont mind i want to dial this in asap

I am 30yr / 229 lbs / 20 % BF

According to the Evo diet my cbmr should be 229 * 12 - %10 = 2,473 cal is this correct ?

2) The first stage should consist for the Metabolic Shift should be
Ratios for the Shift

Monday-Saturday

Fat – 65-70%

Protein – 25%-30%

Carbs – 5% max

Sunday Reload

Fat – 30-40%

Protein – 10-15 %

Carbs – 45-60%

for the first two weeks ? Or can i run it longer or is it not necessary ?

3) How would i go about choosing the right % ? Do i go for the lower amount or higher amount ?

4) Once I figure out my percentage how do i calculate my amounts of fat / protein / carbs according to my cbmr ?

5) Do i alternate my cbmr for the metabolic shift every week or stick to it for the first week or two ? or three ?

6) i only have time to go to the gym in the morning around 445 till 630 that includes me running to the gym 5 days a week 10 min there 10 min back i push my self hard at the gym would this affect my diet at all?

thanks again for your time

 

[gearhead]

bro at your bodyfat I would refeed every 2 weeks for now...until you get to about 15%

 

[Wh0isthis]

Thanks gear, when you say refeed you the carb load right? Thanks for the quick response really appreciate it . want to start this asap does it matter if I start Tom or start fresh on Monday ?

 

[muskate]

Thanks gear, when you say refeed you the carb load right? Thanks for the quick response really appreciate it . want to start this asap does it matter if I start Tom or start fresh on Monday ?

Refeed means carb load, and I agree. For the first month - stick with biweekly carb re-feeds.

Your baseline calories look good. Start with 2500/day.

2500 X 65% fat = 1625 calories from fat. 181g of fat per day
2500 X 0.30% protein = 750 calories from protein. 188g of protein per day
2500 x 0.05% carbohydrate = 125 calories from carbohydrates. 31g of carbohydrate per day.

You can go to the gym whenever. Just train HARD!

 

[stevesmi]

I agree with whats been said above.

just make sure you stay consistent and get in your cardio.. very important

 

[Wh0isthis]

I'm in bold above.

bro at your bodyfat I would refeed every 2 weeks for now...until you get to about 15%

So do i stick to the Metabolic Shift routine till i hit 15 %bf with reloading biweekly and then switch to Maintenance ?

 

[Wh0isthis]

Refeed means carb load, and I agree. For the first month - stick with biweekly carb re-feeds.

Your baseline calories look good. Start with 2500/day.

2500 X 65% fat = 1625 calories from fat. 181g of fat per day
2500 X 0.30% protein = 750 calories from protein. 188g of protein per day
2500 x 0.05% carbohydrate = 125 calories from carbohydrates. 31g of carbohydrate per day.

You can go to the gym whenever. Just train HARD!

Just want to clarify .31 grams of carbs ??
So mainly get my carbs from veggies and fat stay away from yams exct..?

 

[riprock713]

I'm pretty sure it is 31 grams of carbs, I havent read this diet but it looks to me like a ketogenic diet which makes your body burn fat instead of carbohydrates. IMO this is a great tool once you have plateaued in your weight loss goals, but if you are at 20% body fat right now, I would stick to moderate to high intensity weight lifting then cardio every day/EOD, It will make a world of difference for you. So start your calories at 2500/day for a week then if you lose weight keep it at those calories until you plateau then once your weight loss plateaus bump the calories down. Until its just extremely uncomfortable to bump them anymore, but at that point you should be down to 15-17% body fat easily. This Keto Diet is good but for me it is extremely hard to stay dedicated to because I like to have carbs, I did something similar ( low carb, moderate fat , high protein diet) and had very low energy for around 3 weeks, but I did experience fat loss faster than I ever have before.

 

[muskate]

So do i stick to the Metabolic Shift routine till i hit 15 %bf with reloading biweekly and then switch to Maintenance ?

Yes.

31g carbohydrates per day. NOT 0.31g.

Use dark green vegetables for your carbohydrate sources - broccoli, spinach, asparagus, etc.

 

[Wh0isthis]

I'm pretty sure it is 31 grams of carbs, I havent read this diet but it looks to me like a ketogenic diet which makes your body burn fat instead of carbohydrates. IMO this is a great tool once you have plateaued in your weight loss goals, but if you are at 20% body fat right now, I would stick to moderate to high intensity weight lifting then cardio every day/EOD, It will make a world of difference for you. So start your calories at 2500/day for a week then if you lose weight keep it at those calories until you plateau then once your weight loss plateaus bump the calories down. Until its just extremely uncomfortable to bump them anymore, but at that point you should be down to 15-17% body fat easily. This Keto Diet is good but for me it is extremely hard to stay dedicated to because I like to have carbs, I did something similar ( low carb, moderate fat , high protein diet) and had very low energy for around 3 weeks, but I did experience fat loss faster than I ever have before.

thanks for input, to go about carbs just stick to quinoa , couscous, yams and vegies ? I can take the beating f*** it I need it, and for my energy I have my pure caffeine and 1,3 dymeth that I usually stack when I hit the power house for my prework out combined with my bcaa's ..

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thanks muskate just posted a question to riprock713 but you beat him to it

 

[muskate]

thanks for input, to go about carbs just stick to quinoa , couscous, yams and vegies ? I can take the beating f*** it I need it, and for my energy I have my pure caffeine and 1,3 dymeth that I usually stack when I hit the power house for my prework out combined with my bcaa's ..

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thanks muskate just posted a question to riprock713 but you beat him to it

I would be careful about overing doing it on the stimulants. Overdoing it on the stimulants will greatly increase cortisol levels and lead to adrenal fatigue. Counterproductive to any fat loss or muscle building goals.

Cardarine GW stacked with n2slin is going to be your best option.
http://needtobuildmuscle.com/store/F...2Slin-p50.html
http://www.evolutionary.org/cardarine/
Cardarine is drug that binds to the PPAR receptor and is non-hormonal. Cardarine increases the expression of genes involved in the expenditure of energy, stimulates glucose uptake in skeletal muscle tissue and burns fat by stimulating fatty acid oxidation.
N2slin is a non-stimulant fat burner and powerful nutrient partitioner. It increases insulin sensitivity of muscle cells and helps partition the food you eat into muscle cells and away from fat cells.
Take 20mg of cardarine gw per day. 10mg AM 10mg PM
Take 2 tablets N2slin 30 minutes before each meal you eat that contains a significant amount of carbohydrates.

Both are stimulant free and non-hormonal.

 

[Wh0isthis]

I would be careful about overing doing it on the stimulants. Overdoing it on the stimulants will greatly increase cortisol levels and lead to adrenal fatigue. Counterproductive to any fat loss or muscle building goals.

Cardarine GW stacked with n2slin is going to be your best option.
http://needtobuildmuscle.com/store/F...2Slin-p50.html
http://www.evolutionary.org/cardarine/
Cardarine is drug that binds to the PPAR receptor and is non-hormonal. Cardarine increases the expression of genes involved in the expenditure of energy, stimulates glucose uptake in skeletal muscle tissue and burns fat by stimulating fatty acid oxidation.
N2slin is a non-stimulant fat burner and powerful nutrient partitioner. It increases insulin sensitivity of muscle cells and helps partition the food you eat into muscle cells and away from fat cells.
Take 20mg of cardarine gw per day. 10mg AM 10mg PM
Take 2 tablets N2slin 30 minutes before each meal you eat that contains a significant amount of carbohydrates.

Both are stimulant free and non-hormonal.

Thank you for the info muskate , just read up on cortisol and adrenal function and it is a pretty serious thing, what makes it worse for me is my job on top of that, never knew about this problem. My job is stressful so it does not make it any better by adding stimulants to it, but can i take them to moderation? at least the caffeine or do you pref. the 1 - 3 dymeth ? i need something for the morning I need to concentrate on some meditation (uuummmmmmm) at least 5 or 10 min a day . If you have any more resources or websites that i can read on it would be greatly appreciate it . By the way this is my second day on the evo diet and so far im doing very well just trying to dial in my diet as close as i can . It is amazing how fast you can add up your carbs lol you would never know until you try. This is a great life experience to become better ! Oh ya great post about prepping yourself before you work out ABOVE AND BEYOND are my favorite especially their ajuna deep label my fav. love their deep house .. thanks again muskate i feel like my brain is growing lol

 

[LevButlerov]

The EVO diet is very good as long as you manage to follow it properly. Personally, when I was on it, I liked it very much - felt great, with lots of energy. All in all - a very good experience.

 

[muskate]

Thank you for the info muskate , just read up on cortisol and adrenal function and it is a pretty serious thing, what makes it worse for me is my job on top of that, never knew about this problem. My job is stressful so it does not make it any better by adding stimulants to it, but can i take them to moderation? at least the caffeine or do you pref. the 1 - 3 dymeth ? i need something for the morning I need to concentrate on some meditation (uuummmmmmm) at least 5 or 10 min a day . If you have any more resources or websites that i can read on it would be greatly appreciate it . By the way this is my second day on the evo diet and so far im doing very well just trying to dial in my diet as close as i can . It is amazing how fast you can add up your carbs lol you would never know until you try. This is a great life experience to become better ! Oh ya great post about prepping yourself before you work out ABOVE AND BEYOND are my favorite especially their ajuna deep label my fav. love their deep house .. thanks again muskate i feel like my brain is growing lol

Limit your caffeine intake to one cup of coffee per day. Try drinking green tea and supplementing with a b100 vitamin for a non-stimulant cognitive and focus increase.

What I use before my workouts to rev up my central nervous system is:
3 tablets D-spark from n2bm.com + a large cup of hot green tea + a b100 vitamin. A big increase in focus, with no crash and no stimulants.

 

[EliteRuin]

Limit your caffeine intake to one cup of coffee per day. Try drinking green tea and supplementing with a b100 vitamin for a non-stimulant cognitive and focus increase.

What I use before my workouts to rev up my central nervous system is:
3 tablets D-spark from n2bm.com + a large cup of hot green tea + a b100 vitamin. A big increase in focus, with no crash and no stimulants.

Not my thread but Muskate I drink anywhere to a pot or two pots of coffee a day. You say that's bad?


Your only as strong as your weakest link.

 

[Wh0isthis]

The EVO diet is very good as long as you manage to follow it properly. Personally, when I was on it, I liked it very much - felt great, with lots of energy. All in all - a very good experience.

I know this is long way down the road, but at least I can set some good goals for the future, What do you suggest once I am done with this evo diet and maintaine? I would like to start aas a year or two from now . I have always wanted to try it and feel confident that I can and would like to do it the right way. That is why I want to get a good diet, and training under my belt before I even make that shift. Plus my wife is all for it she is ready to poke me where ever I need it lol. Thanks for your input greatly appreciate it

 

[Wh0isthis]

I know sarms would be the way to go before anything else
That is what everyone is suggesting, also I had another question that I forgot but about the fat issue since I am on such a high protein fat diet right now, What fat should I be paying attention to? Or does it really matter I keep thinking I am going to have a blood clot because of this lol. Thanks again,

 

[LevButlerov]

Not my thread but Muskate I drink anywhere to a pot or two pots of coffee a day. You say that's bad?

Your only as strong as your weakest link.

That is definitely not a good thing. You are oversaturating your adrenal glands.

I know sarms would be the way to go before anything else
That is what everyone is suggesting, also I had another question that I forgot but about the fat issue since I am on such a high protein fat diet right now, What fat should I be paying attention to? Or does it really matter I keep thinking I am going to have a blood clot because of this lol. Thanks again,

Yes, you should focur mostly on the healthy types of fat, such as monosaturated fat, polyunsaturated fat, omega 3 fatty acids. These should be the way to go, at least in most of the cases.

 

[EliteRuin]

That is definitely not a good thing. You are oversaturating your adrenal glands.

I just love coffee so much plus I work 14-16 hour days plus workouts so sometimes I'm running low on energy. But thanks for opening my eyes!




Your only as strong as your weakest link.

 

[muskate]

Not my thread but Muskate I drink anywhere to a pot or two pots of coffee a day. You say that's bad?


Your only as strong as your weakest link.

Horrible. You are putting a lot of stress on your adrenal glands and raising your cortisol levels.

Remember that your adrenal glands produce your body's stress hormones (testosterone), stress hormones (cortisol) and water retention hormones (aldosterone). Most people who are struggling to loose that last bit of body fat in their stubborn areas - usually all the stimulants they are taking is the problem.

Overusing stimulants will directly lead to an increase in estrogen, decrease in testosterone, increase in cortisol, and an increase in water retention.

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That is definitely not a good thing. You are oversaturating your adrenal glands.

I just love coffee so much plus I work 14-16 hour days plus workouts so sometimes I'm running low on energy. But thanks for opening my eyes!




Your only as strong as your weakest link.

Try my non-stimulant pre workout stack:

3 tablets D-spark from n2bm.com + a large cup of hot green tea + a b100 vitamin. It'll provide you a nice cognitive boost and mental focus increase for your workout with no stimulants and no crash.

 

[EliteRuin]

Horrible. You are putting a lot of stress on your adrenal glands and raising your cortisol levels.

Remember that your adrenal glands produce your body's stress hormones (testosterone), stress hormones (cortisol) and water retention hormones (aldosterone). Most people who are struggling to loose that last bit of body fat in their stubborn areas - usually all the stimulants they are taking is the problem.

Overusing stimulants will directly lead to an increase in estrogen, decrease in testosterone, increase in cortisol, and an increase in water retention.

- - - Updated - - -

Try my non-stimulant pre workout stack:

3 tablets D-spark from n2bm.com + a large cup of hot green tea + a b100 vitamin. It'll provide you a nice cognitive boost and mental focus increase for your workout with no stimulants and no crash.

Thanks Muskate, as always very informative. Check my beginner thread for the info for new posts.


Your only as strong as your weakest link.