Evolutionary Diet

[luigimaster24]

Greetings bros,

If the main goal is to shed fat as fast as humanly possible on the ketogenic/evolutionary diet. Is it still in ones best interest to do a 1-2 day carb reload phase once a week?

Or would it be better to just stay in ketosis until the goal is attained?

What are your thoughts on this?

 

[wolfpackalpha]

Post your stats, weight/age/height/years training.

Ketosis is great and the evolutionary diet is the next phase of ketogenic dieting, but you need to give us more details about yourself so we can see the big picture.

 

[luigimaster24]

Post your stats, weight/age/height/years training.

Ketosis is great and the evolutionary diet is the next phase of ketogenic dieting, but you need to give us more details about yourself so we can see the big picture.

I am 28 years old. 5'11, 203 lbs, 19% bf, Training since I was 13 years old. 2 previous AAS cycles.

I am getting ready to start a cycle but want to lower bf % to 13-15 before I do begin. I'm on my second week into the evolutionary diet and want to know if reloading carbs this coming Sunday would be beneficial to my goal of losing fat or would it be better to just stay in ketosis until the goal is reached.

Thanks again for taking the time.

 

[wolfpackalpha]

I am 28 years old. 5'11, 203 lbs, 19% bf, Training since I was 13 years old. 2 previous AAS cycles.

I am getting ready to start a cycle but want to lower bf % to 13-15 before I do begin. I'm on my second week into the evolutionary diet and want to know if reloading carbs this coming Sunday would be beneficial to my goal of losing fat or would it be better to just stay in ketosis until the goal is reached.

Thanks again for taking the time.

You'll need to do the refeeds - it's ironic, but actually eating more carbs will boost your metabolic rate. You need to refill your liver glycogen to get you leptin levels and your metabolic rate humming.

 

[luigimaster24]

I appreciate the input Wolf!! Thanks

 

[Helheim]

How is the diet working for you so far?

 

[wolfpackalpha]

How is the diet working for you so far?

There are a ton of reviews on the diet and I've had all my clients on it, it's a godsend.

 

[luigimaster24]

How is the diet working for you so far?

Wolf is right. This diet is a Godsend, and I personally feel much better now that my body has made the metabolic switch from using carbs to fat then when I ate a bunch of carbs with every meal. It seems like energy is endless. I've also lost a lot of water weight and I'm sure there was some fat loss in there too but haven't measured. I was 214 lbs when I started two weeks, I weighed myself yesterday and was at 202. I've noticed on this diet that the scale may not be the best way to measure fat loss because I feel l"m gaining muscle or at least keeping it, while losing fat.

 

[luigimaster24]

I have planned the first refeed for tomorrow (Sunday).

Would a couple of caps of Need2slin be beneficial prior to meals? Or would it not make a significant difference.

Thank you

 

[wolfpackalpha]

I have planned the first refeed for tomorrow (Sunday).

Would a couple of caps of Need2slin be beneficial prior to meals? Or would it not make a significant difference.

Thank you

Add a few n2slin around the last 2 meals, towards the end. Glucose disposal agents are better towards the end due to the need to shift back into a ketogenic state sooner.

 

[luigimaster24]

Ok guys. So I've been following the evo diet to the "t" and I am a month in now. I have lost body fat, however, the scale does not move much. I am now at 198lbs, when I last checked in about two weeks ago I was 203. Usually with any other type of diet that I go this long I have dropped more weight on the scale, here I feel stronger and lifting more weight than on normal diet. Also had to drill a hole on my belt since my waist got a bit slimmer.

My question is this, the 1 day refeeds on Sunday seem to be working well for me, especially because next morning I hit the gym like a beast, cardio and weights and I am back in Ketosis by noon on Monday. Shifting back to ketosis seems fast to me considering I had Pancakes drenched in syrup, pastas, cereal, rice and breads on my reefed on Sunday. Energy seems high for the weights throughout the week until about Thursday I am feeling burnt out but keep going and lifting heavy.

I am afraid of doing the two day refeed since this is working so well and I don't want to hinder fat loss. I am still going stay on strict evo diet for another month, drop more BF and then start my lean bulk cycle.

Is it fine to stick to the 1 day refeed or would there be any benefit to fat loss with two day refeeds aside from the momentary pleasure of eating carbs.

Thanks for your input.

 

[luigimaster24]

Any input would be very helpful.

 

[wolfpackalpha]

Ok guys. So I've been following the evo diet to the "t" and I am a month in now. I have lost body fat, however, the scale does not move much. I am now at 198lbs, when I last checked in about two weeks ago I was 203. Usually with any other type of diet that I go this long I have dropped more weight on the scale, here I feel stronger and lifting more weight than on normal diet. Also had to drill a hole on my belt since my waist got a bit slimmer.

My question is this, the 1 day refeeds on Sunday seem to be working well for me, especially because next morning I hit the gym like a beast, cardio and weights and I am back in Ketosis by noon on Monday. Shifting back to ketosis seems fast to me considering I had Pancakes drenched in syrup, pastas, cereal, rice and breads on my reefed on Sunday. Energy seems high for the weights throughout the week until about Thursday I am feeling burnt out but keep going and lifting heavy.

I am afraid of doing the two day refeed since this is working so well and I don't want to hinder fat loss. I am still going stay on strict evo diet for another month, drop more BF and then start my lean bulk cycle.

Is it fine to stick to the 1 day refeed or would there be any benefit to fat loss with two day refeeds aside from the momentary pleasure of eating carbs.

Thanks for your input.

First, congratulations on going through with the evolutionary diet, and sorry your post was lost within the forum, I didn't see it.

Now, with the evolutionary diet you will lose about 1-2lbs. of bodyfat/week and gain around 0.25lbs. of muscle mass/week. Therefore, every 4 weeks or so, you should lose about 4-8lbs. of PURE bodyfat and gain about 0.5-1lbs. of PURE muscle mass.

A lot of guys tend to be used to the crash diets where they drops 5lbs./week of muscle mass/water and some fat - they think they are getting lean, but what they are doing with crash diets and high carb diets is using muscle mass (protein) for fuel, which leads to nothing positive.

1 day refeed vs. 2 day refeed:
Sometimes you have to shock your body and do a 2 day refeed, you'll just need to take it easy on the 2nd day as to not spill over and gain bodyfat. I suggest this week you try the 2 day refeed and see how the rest of your week goes.

Some pointers to review:
1) What is your caloric intake during your 6 day ketogenic phase?
2) what are your ratios during your 6 days phase?
3) what are your calories/ratios during the refeed?

 

[luigimaster24]

First, congratulations on going through with the evolutionary diet, and sorry your post was lost within the forum, I didn't see it.

Now, with the evolutionary diet you will lose about 1-2lbs. of bodyfat/week and gain around 0.25lbs. of muscle mass/week. Therefore, every 4 weeks or so, you should lose about 4-8lbs. of PURE bodyfat and gain about 0.5-1lbs. of PURE muscle mass.

A lot of guys tend to be used to the crash diets where they drops 5lbs./week of muscle mass/water and some fat - they think they are getting lean, but what they are doing with crash diets and high carb diets is using muscle mass (protein) for fuel, which leads to nothing positive.

1 day refeed vs. 2 day refeed:
Sometimes you have to shock your body and do a 2 day refeed, you'll just need to take it easy on the 2nd day as to not spill over and gain bodyfat. I suggest this week you try the 2 day refeed and see how the rest of your week goes.

Some pointers to review:
1) What is your caloric intake during your 6 day ketogenic phase?
2) what are your ratios during your 6 days phase?
3) what are your calories/ratios during the refeed?

Sooo it's been a while since I've checked in but have kept strong with the evolutionary diet. I actually kept the 2 day reefed on the weekends and was back in ketosis by Monday afternoon after heavy cardio in the morning and I stay in ketosis until the reefeed on Saturday and Sunday.

I am now a 34 waistline and weigh in at 186 lbs. I have gained muscle for sure and absolutely melted a lot of fat off considering I started at 215 lbs. I love the evo diet and really don't feel like I want to come off it since it is working so well and I feel very good.

My dilemma now is I am starting my 12 week Sust/Proviron cycle using Tbol to kickstart and finishing off with Anavar with my goal being lean bulking. I will be transitioning into this cycle from the evo diet.

All my cycles in the past have been dirty bulks unfortunately as I took as many calories as possible all day every day throughout the cycle. However, after doing so well on the eve diet I feel this will be the first time I am going into the cycle with a very health conscious mindset making it a goal to keep my diet as clean as possible to achieve the lean bulk I am after.

My question is, would staying on a ketogenic diet but increasing calories be beneficial to my goals or will the deficiency in carbs hinder gains and make the cycle counterproductive? My other option would be to just increase calories keeping the diet as it is but introducing complex carbs into the equation while on cycle. Any thoughts ? Recommendations?

Thank you for all your help as you made it possible for me to achieve the fat loss in the last couple of months by sharing your knowledge .

 

[wolfpackalpha]

Sooo it's been a while since I've checked in but have kept strong with the evolutionary diet. I actually kept the 2 day reefed on the weekends and was back in ketosis by Monday afternoon after heavy cardio in the morning and I stay in ketosis until the reefeed on Saturday and Sunday.

I am now a 34 waistline and weigh in at 186 lbs. I have gained muscle for sure and absolutely melted a lot of fat off considering I started at 215 lbs. I love the evo diet and really don't feel like I want to come off it since it is working so well and I feel very good.

My dilemma now is I am starting my 12 week Sust/Proviron cycle using Tbol to kickstart and finishing off with Anavar with my goal being lean bulking. I will be transitioning into this cycle from the evo diet.

All my cycles in the past have been dirty bulks unfortunately as I took as many calories as possible all day every day throughout the cycle. However, after doing so well on the eve diet I feel this will be the first time I am going into the cycle with a very health conscious mindset making it a goal to keep my diet as clean as possible to achieve the lean bulk I am after.

My question is, would staying on a ketogenic diet but increasing calories be beneficial to my goals or will the deficiency in carbs hinder gains and make the cycle counterproductive? My other option would be to just increase calories keeping the diet as it is but introducing complex carbs into the equation while on cycle. Any thoughts ? Recommendations?

Thank you for all your help as you made it possible for me to achieve the fat loss in the last couple of months by sharing your knowledge .

Congratulations on going with the evolutionary diet and really hitting it hard. When you follow my guide to the T, you get the best results. The evolutionary diet is revolutionary, as a hybrid bodyopus/anabolic diet, in all aspects of ketogenic dieting.

As far as your cycle. Let's do 2 things here, 1) discuss your diet, 2) discuss your cycle.

1) DIET: Since you've had such success with the evolutionary diet, why stop? Your body has shifted into a ketogenic metabolic rate, so you'll get the most benefit by modifying an existing ketogenic diet rather than completely trying to shift your metabolic rate. I would suggest a modified evolutionary diet (I kind of gave up my secret next article haha) - Evolutionary TKD. TKD was developed to allow for better training regiments for ketogenic dieters. In addition, you'll need to up your refeed days to 3.

Cliff notes:
*TKD style diet
*Longer refeeds
*Increased caloric intake
*Change in ratios to boost protein intake by 10%

2) CYCLE: What made you choose a sustanon/proviron cycle? That's an odd combination at best and your tbol mix isn't that great either. IMHO, I would just use HCGenerate ES instead of Tbol, as the results are about the same. Give me a run down on why you picked this cycle.

 

[luigimaster24]

Congratulations on going with the evolutionary diet and really hitting it hard. When you follow my guide to the T, you get the best results. The evolutionary diet is revolutionary, as a hybrid bodyopus/anabolic diet, in all aspects of ketogenic dieting.

As far as your cycle. Let's do 2 things here, 1) discuss your diet, 2) discuss your cycle.

1) DIET: Since you've had such success with the evolutionary diet, why stop? Your body has shifted into a ketogenic metabolic rate, so you'll get the most benefit by modifying an existing ketogenic diet rather than completely trying to shift your metabolic rate. I would suggest a modified evolutionary diet (I kind of gave up my secret next article haha) - Evolutionary TKD. TKD was developed to allow for better training regiments for ketogenic dieters. In addition, you'll need to up your refeed days to 3.

Cliff notes:
*TKD style diet
*Longer refeeds
*Increased caloric intake
*Change in ratios to boost protein intake by 10%

2) CYCLE: What made you choose a sustanon/proviron cycle? That's an odd combination at best and your tbol mix isn't that great either. IMHO, I would just use HCGenerate ES instead of Tbol, as the results are about the same. Give me a run down on why you picked this cycle.

Wolf,

Thanks so much for your reply. I am sorry for the late reply, I've been slammed with work and out of the country this last week. I am glad to hear that I won't have to stop the evo diet and go through a metabolic shift again.

As far as the cycle is concerned. Sustanon is what I've always used in the past and has given me tremendous results. I have 24 1ml amps of Pharm grade Sust. My original plan was to do a 12 week Sustanon/Proviron run and finish off with anavar for the last 10 weeks. However, after much studying and researching I determined that the cycle would be best if I kickstarted the cycle with Tbol for 6 weeks and finished off with Anaver for the last 6 weeks. I am throwing in the proviron mainly since I've read it makes your Test more effective as the Proviron binds to SHBG allowing the test to be more efficient and secondly for it's AI properties.

In the end my cycle looks like this:

1-12 Sustanon 500 mg week
1-14 Aromasin 12.5 mg eod
1-14 Proviron 50 mg day
1-6 Tbol 60 mg day
1-18 N2guard
5-15 HCGenerate
9-14 Anavar 60-80 mg day

PCT 15-18

clomid 50/50/25/25
HCGnerate
Phytoserms 347
aromasin 12.5 mg eod
n2guard Throughout

Please let me know if your thoughts or if you see anything I should revise as far as the cycle is concerned.

Thanks again for all your help!!

 

[wolfpackalpha]

Wolf,

Thanks so much for your reply. I am sorry for the late reply, I've been slammed with work and out of the country this last week. I am glad to hear that I won't have to stop the evo diet and go through a metabolic shift again.

As far as the cycle is concerned. Sustanon is what I've always used in the past and has given me tremendous results. I have 24 1ml amps of Pharm grade Sust. My original plan was to do a 12 week Sustanon/Proviron run and finish off with anavar for the last 10 weeks. However, after much studying and researching I determined that the cycle would be best if I kickstarted the cycle with Tbol for 6 weeks and finished off with Anaver for the last 6 weeks. I am throwing in the proviron mainly since I've read it makes your Test more effective as the Proviron binds to SHBG allowing the test to be more efficient and secondly for it's AI properties.

In the end my cycle looks like this:

1-12 Sustanon 500 mg week
1-14 Aromasin 12.5 mg eod
1-14 Proviron 50 mg day
1-6 Tbol 60 mg day
1-18 N2guard
5-15 HCGenerate
9-14 Anavar 60-80 mg day

PCT 15-18

clomid 50/50/25/25
HCGnerate
Phytoserms 347
aromasin 12.5 mg eod
n2guard Throughout

Please let me know if your thoughts or if you see anything I should revise as far as the cycle is concerned.

Thanks again for all your help!!

Glad to see you making good modifications to your cycle.

Let's start with your cycle.

1) You should add something to boost your endurance during your cycle, especially sustanon has a tendency to slow guys down (bloat etc). Your best bet is Cardarine.

1-12 Sustanon 500 mg week
1-14 Aromasin 12.5 mg eod
1-14 Proviron 50 mg day
1-6 Tbol 60 mg day
1-18 N2guard
5-15 HCGenerate
9-14 Anavar 60-80 mg day
ADD: Cardarine (GW-501516) - 20mgs/ED

2) The most crucial part is going to be your PCT, and it's lacking a bit. You need to make it a full 5 weeks (not 4).

clomid 50/50/25/25
HCGnerate
Phytoserms 347
aromasin 12.5 mg eod
CHANGE Aromasin dosage: Aromasin week 1-2: 12.5mgs EOD, week 3-4: 7.5mgs EOD
n2guard Throughout
ADD: Nolvadex (tamoxifen) - 40/20/20/20/10
ADD: Ostarine (MK-2866) - 25/25/25/25

 

[luigimaster24]

First of all I want to wish everyone a Merry Christmas and a prosperous and healthy new year in 2014 !!

Quick update to my cycle....

I am currently on week 6 of the cycle stated in the above posts. Started the cycle at 185lbs right after an EVO diet cutting phase and I am now weighing in at 204lbs after 6 weeks. I can say that a good fraction of the weight is water, a tad of fat and definitely muscle tissue in there. I have been training like a beast and eating clean except on the weekends ( Saturday and Sunday) I did have to bump up the Aromasin to 25mg ed since the bloat wasn't being alleviated with 12.5 eod or ed. It seems like 25mg ed is doing the trick Cardio sessions have diminished compared to when on the Evo diet running 2-3 miles per day. Now I stick to stairs and elliptical to get my cardio in.

Also, I ended up doing just 4 weeks of Tbol @ 60mg ed due to Tbol having a negative effect on my cardio sessions since the pumps were unbearable and I started to feel soreness in the kidney area on Saturday of week 4, hence, I decided to stop the Tbol right after 4 weeks instead of 6, especially since I will be implementing Anavar to finish the cycle.

Overall, I am feeling great!! Just feeling heavier and slower opposed to when I was on the EVO diet but it is expected since I am gaining mass.

I decided to implement Trenbolonoe Acetate and to stretch the cycle two more weeks since I am using Sustanon which has the long esters. I am thinking Tren ace @ 75mg eod for the last 6 weeks and lowering the dose of the Sust to TRT dose of 250mg/ week for the last 6 weeks.

This is what I've got .. please share your thoughts and recommendations. ( Remember I am already on week 6 of the cycle below)

WEEKS

1-8 Sustanon 500 mg week
9-14 Sustanon 250 mg week
9-14 Tren Ace 75mg EOD
9-14 Caber .5mg e3d
1-16 Aromasin 12.5 mg eod
1-16 Proviron 50 mg day
1-6 Tbol 60 mg day
1 thru pct N2guard
6 thru pct HCGenerate
11-16 Anavar 60-80 mg day
ADD: Cardarine (GW-501516) - 20mgs/ED

2) 5 weeks of PCT ( two weeks after last SUST pin)

clomid 50/50/25/25/12.5
Nolvadex (tamoxifen) - 40/20/20/20/10
HCGnerate 5 per day
Phytoserms 347
Aromasin week 1-2: 12.5mgs EOD, week 3-5: 7.5mgs EOD
n2guard Throughout
Ostarine (MK-2866) - 25/25/25/25/25

 

[wolfpackalpha]

If you're going to add trenbolone, you'll need to change up your PCT. Drop the tamoxifen (nolvadex), use HCGenerate ES in PCT and run Cardarine (GW-501516).

 

[luigimaster24]

Wolf, Thanks for you fast reply. Hope your Holiday season is as best as can be!!

How does this look for PCT after implementing Trenbolone Ace in the cycle for the last 6 weeks??

BTW.. I have switched back to a carb dependent metabolism since I started the cycle. I was planning on doing Keto with 2 day refeeds/week for the last 4-6 weeks of the cycle to polish up the gains but now with running Trenbolone, I hear you need to get your carbs in to avoid certain sides. Are you a fan of this compound?

Proposed PCT ( 5 weeks)

Clomid 50/50/25/25/12.5
HCGnerate ES 5 per day
Phytoserms 347 1 per day
Aromasin week 1-2: 12.5mgs EOD, week 3-5: 7.5mgs EOD
n2guard Throughout
Ostarine (MK-2866) - 25/25/25/25/25
Cardarine (GW-501516)- 10/20/20/20/20