Just Started The Evolutionary Diet

[PsMaroulis]

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.

 

[gearhead]

What questions do you have? Be specific

 

[PsMaroulis]

Thx for the response.

I find the answers that i needed.Thx a lot!!!!

 

[wolfpackalpha]

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

 

[iron addict]

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...

 

[PsMaroulis]

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.

 

[gymrat827]

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.

 

[wolfpackalpha]

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

 

[PsMaroulis]

So Wolf,

You propose no fuits added. For the metabolic shift or also for the next phase?

Thx

 

[PsMaroulis]

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

 

[PsMaroulis]

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

 

[wolfpackalpha]

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.

 

[wolfpackalpha]

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.

 

[PsMaroulis]

Many thx Wolf,

I will keep posting my progress.

Thx a lot

 

[wolfpackalpha]

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.

 

[PsMaroulis]

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...

 

[PsMaroulis]

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

 

[PsMaroulis]

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%)

 

[wolfpackalpha]

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.

 

[wolfpackalpha]

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?

 

[PsMaroulis]

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

Cause of the saturday soccer game that i usually have i wanted the refeed to be at friday.
Anyway i will restart the metabolic shift phase tomorow for two weeks cause my first week was in experimental mode.

I have to wait at least 6 days for the refeed wolf?

Thx

 

[PsMaroulis]

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



You can have 1 nice meat with jam/bread etc. but the rest keep controlled.

So no milk, no fruits. In the metabolic phase or also after this?

What about beverages without sugar wolf(like monster lo carb or coca-cola zero)? Are they in the 'yes' list?

 

[PsMaroulis]

And for one more time Wolf (I am sorry) i would like to ask this.

If i count the calories from carbs, it isnt ok to eat anything that is in that amount?
For example, today i ate for breakfast 3 eggs, with 1pc cheese, 10 ml olive oil and one slice of whole weed bread(total of 16gr carbs)
Isnt that ok?

Why i do not have to eat fruit or sugars if i count them as carbs? Cause of the glycemic index?

Thx Again

 

[gearhead]

And for one more time Wolf (I am sorry) i would like to ask this.

If i count the calories from carbs, it isnt ok to eat anything that is in that amount?
For example, today i ate for breakfast 3 eggs, with 1pc cheese, 10 ml olive oil and one slice of whole weed bread(total of 16gr carbs)
Isnt that ok?

Why i do not have to eat fruit or sugars if i count them as carbs? Cause of the glycemic index?

Thx Again

Bro you can't eat bread while you doing ketosis

 

[PsMaroulis]

Bro you can't eat bread while you doing ketosis

Hmmm,

I just dont get something.

Wolf in his article, propose that for metabolic shift we need a 70%fat - 25% protein - 5% carbs profile.
Where do we have to take the carbs if not from whole weed products, fruits or dairy??I understood that the source of the 5% carbs (25gr for me) is a free choise no matter where from they are coming.

Thx

 

[wolfpackalpha]

I have to wait at least 6 days for the refeed wolf?

Thx

Correct, minimum 6 days before refeeds.

 

[wolfpackalpha]

So no milk, no fruits. In the metabolic phase or also after this?

What about beverages without sugar wolf(like monster lo carb or coca-cola zero)? Are they in the 'yes' list?

During the refeed, I suggest staying away from fruits but you can have a bit of milk.

During ketosis, no fruits, no milk, and stay away from coca cola as it has a lot of hidden chemicals.

 

[wolfpackalpha]

If i count the calories from carbs, it isnt ok to eat anything that is in that amount?
For example, today i ate for breakfast 3 eggs, with 1pc cheese, 10 ml olive oil and one slice of whole weed bread(total of 16gr carbs)
Isnt that ok?

1 meal should not go over 5-6 grams of carbs. Please do not eat bread during ketosis, it will kick you out.

Why i do not have to eat fruit or sugars if i count them as carbs? Cause of the glycemic index?

Thx Again

They fill your liver with glycogen=>kicking you out of ketosis, which will ruin your results.

 

[wolfpackalpha]

Hmmm,

I just dont get something.

Wolf in his article, propose that for metabolic shift we need a 70%fat - 25% protein - 5% carbs profile.
Where do we have to take the carbs if not from whole weed products, fruits or dairy??I understood that the source of the 5% carbs (25gr for me) is a free choise no matter where from they are coming.

Thx

A lot of foods have carbs naturally, for example cheese has 1-2 carbs etc; hence, the ~5% carb allowance.

 

[PsMaroulis]

Ok Wolf, Thx a lot for your help and i am sorry for the continuus answers. It feels better for something if i know 'why' i do it.

So, I started yesterday the metabolic phase again.Without having any carbs in my diet. I will posting my progress,

Thx a lot!!!

 

[PsMaroulis]

Second Metabolic Shift Day

Breakfast

3 eggs 231kcal, 15g fat, 3g carbo, 18g protein

1 pc Feta Cheese 45kcal, 4g fat, 1 carbo, 2g protein

30gr olive oil, 270kcal

Salt, pepper, oregano and vinegar for taste ;-)

Total 726 kcal, 69g fat, 4g carbo, 20g protein

Meal

1 medium pork steak, 394kcal, 22gr fat, 0gr carbs, 44gr protein

Cauliflower 100gr, 25kcal, 5gr carbs, 2gr protein

5gr olive oil, 45kcal, 5gr fat

1 slice swiis cheese, 106kcal, 8gr fat, 1gr carbs, 7gr protein

1 slice smoked pork, 33kcal, 1gr fat, 6gr protein

Meal Total 603kcal, 35gr fat, 6gr carbs, 52gr protein

Dinner

100gr tuna canned in oil, 200kcal, 40gr protein, 5gr fat

Pepper red 15 kcal, 4g carbs,

40gr olive oil, 360kcal

50gr anchovy, 88kcal, 4g fat, 13g protein

Dinner Total 662kcal, 47gr fat, 52gr protein,4gr carbs

Day Total 1993kcal, 151gr fat(1359kcal-68%), 124gr protein(416kcal-21%), 14gr carbs(126kcal-6%)

 

[wolfpackalpha]

Ok Wolf, Thx a lot for your help and i am sorry for the continuus answers. It feels better for something if i know 'why' i do it.

No need to be sorry, that's why I'm here to help members.

 

[PsMaroulis]

3rd Metabolic Shift Day

1) Breakfast
3 eggs 231kcal, 15g fat, 3g carbo, 18g protein
1 pc Feta Cheese 45kcal, 4g fat, 1 carbo, 2g protein
30gr olive oil, 270kcal
Salt, pepper, oregano and vinegar for taste ;-)
Breakfast Total 726 kcal, 69g fat, 4g carbo, 20g protein

2) Meal
Beef Boiled 200gr, 480kcal, 22gr fat, 62gr protein
20gr olive oil, 180kcal, 20gr fat
1 Carrot, 25kcal, 6gr carbo, 1gr protein
Meal Total 684kcal, 42gr fat, 6gr carbo, 63gr protein

3) Dinner
100gr tuna canned in oil, 200kcal, 40gr protein, 5gr fat
Pepper red 15 kcal, 4g carbs,
20gr olive oil, 180kcal, 30gr fat
Dinner Total 395kcal, 25gr fat, 40gr protein, 4gr carbs

4) Post Work Out Meal
1 glass of wine 100ml, 85kcal, 3gr carbs
1 pc Yellow cheese 1 slice, 100kcal, 8gr fat, 1gr carbs, 7gr protein
Post Work Out Meal Total 185kcal, 8gr fat, 4gr carbs, 7gr protein

Day Total 1990kcal, 152gr fat, 16gr carbs,130gr protein

 

[PsMaroulis]

I have to say that i am seeing major differences in my body.

Even with an experimental 1st week, I am now 2kg less than when i started and my bodyfat is also reduced. I will know exactly how much at the end of the month that i will go for measurement.
I feel a little strange, most times at night when i wake up to go to pee. Like my stomach is a little heavy.

During the day i feel fine, better than before when i had all day long sugar cravings and i was all the time eating like a dog whatever carbs i found near me. With the evo, i have my stomach full of protein and fat and i am not hungry at all even thought i have the time for only 3 meals per day!!
My soccer game last week, was on the day after my reffed, so i was full full of energy! I started the diet from the beggining cause my reffed was early(after 3 days in the evo).

Everything is going great!

 

[PsMaroulis]

No need to be sorry, that's why I'm here to help members.

My friend, what do you think about these supplements?
Are the ok for the Evo?

1) http://gr.bodybuilding.com/store/universal/shock-therapy.html?_requestid=1215758 (5gr carbs per serving)

2) http://www.warriorlab.gr//proteins/115 (9gr carbs per serving)

 

[wolfpackalpha]

1) You don't need a preworkout.

2) http://www.warriorlab.gr/proteins/115 that doesn't open

 

[PsMaroulis]

Do you believe that ketostix can help?
And how do we use them?

Thx

 

[wolfpackalpha]

Do you believe that ketostix can help?
And how do we use them?

Ketostix is not necessary in your case, as your diet is spot on, you have nothing to worry with getting into ketosis. Though, you can use it to judge when you're in ketosis, post-refeed.

 

[PsMaroulis]

Just received the ketostix.

I am in the fifth week in the keto diet(in the fourth day of keto week now) and ketostix show absolutely no ketones.

Do i have to worry cause of that? Maybe restrict my diet more or make the metabolic shift again?
I understand that a low calorie diet will help me lose fat but if i do not get into ketosis why i have to eat like this?

Thx

 

[wolfpackalpha]

I am in the fifth week in the keto diet(in the fourth day of keto week now) and ketostix show absolutely no ketones.

That doesn't matter, ketostix are easily thrown off and give wrong results all the time. That's the reason I don't mention them in my articles. Only blood ketone levels are 99% accurate.

Do i have to worry cause of that? Maybe restrict my diet more or make the metabolic shift again?

You don't need to worry as long as you're following the ratios.

I understand that a low calorie diet will help me lose fat but if i do not get into ketosis why i have to eat like this?

If you're following the rations, you're in ketosis.

 

[Jerich20]

Wolf,

I am starting my evolutionary diet tomorrow, first day on metabolic shift, next week I am starting my cut oral stack, which you authored, see stack below,

Any new suggestions about where to get all the items, I know sarms site and anabolshop.org, should get me everything on this stack except n2guard. Where do I get that.

DIET
BULKING: The evolutionary diet, done with bulking BMR and a 2 1/2 day refeed (carb-load)

CUTTING: The evolutionary diet, done with cutting BMR (weight x 11) and a 1 1/2 day refeed.

*The results are going to be based on your diet. That being said, this cycle is tailored towards cutting, if you were going to try to bulk a bit heavier, you’ll need to replace the Winstrol with Dianabol.

CYCLE



Week Anavar Winstrol S-4 (Andarine) GW-501516 N2Guard
1 40mgs/ED 50mgs/ED 50mgs/ED 10mgs/ED 2 caps AM/2 post workout/3 PM
2 40mgs/ED 50mgs/ED 50mgs/ED 10mgs/ED “same”
3 40mgs/ED 50mgs/ED 50mgs/ED 15mgs/ED “same”
4 40mgs/ED 50mgs/ED 50mgs/ED 15mgs/ED “same”
5 40mgs/ED 50mgs/ED 60mgs/ED 20mgs/ED “same”
6 40mgs/ED 50mgs/ED 60mgs/ED 20mgs/ED “same”
POST CYCLE THERAPY (PCT)

Nolvadex Aromasin Ostarine HCGenerate ES
7 40mgs/ED 12.5mgs/EOD 25mgs/ED 2 caps AM/1 post workout/1 PM 2 caps AM/2 post workout
8 40mgs/ED 12.5mgs/EOD 25mgs/ED “same” “same”
9 20mgs/ED 7.5mgs/EOD 25mgs/ED “same” “same”
10 20mgs/ED 7.5mgs/E3D 25mgs/ED “same”
11 10mgs/ED “same”

 

[Jerich20]

Found n2guard on n2bm.com

 

[gearhead]

Jerich...bro start a new thread don't hijack this one...wpa won't respond to hijacked threads...

 

[JackSteel]

welcome PsMaroulis! Have any pics of big Greek boobies you can post????

 

[JackSteel]

Mr. Jack is on test/ HCG and caber and needs some mammary time

 

[mnmsnowbeast]

So if I read this diet correctly,you guys are only eating 3 meals a day? I would starve on 3 meals a day,there is no way to stretch them into 4 or 5 for a total of 2200 calories,as that is roughly my base cals,at 190-194 depending on the morning of water I am holding. I want to give this a try,as years ago we used to shift my carbs from high for 4 days to low for 3 days,but never had real high fat days,this sounds similar to atkins.

 

[mnmsnowbeast]

Bro you can't eat bread while you doing ketosis

So are we expected to be in ketosis 6 days a week and only reload on sunday? Oh ya,and only eat 3 meals a day,if I need 2200 total cals a day,why cant I a lot them into 4 meals 500 plus per meal.

 

[IrishRed]

Wolf......couple questions on the diet.

1. I have seen a lot of debate on the calculations for caloric bmr. I have a fit watch that is really accurate on calorie burn so.......to cut the crap, what should my target deficit be for cutting without starving my body?

2. I will be running clen and carderine. Do you recommend anything else in addition?

3. What is the purpose of the reload day? The reason I ask is it takes me 2 days to get back into ketosis (per the pee stick) so it seems like I'm losing 2 days of fat burn weekly if I reload every week. Did I read that incorrectly?

I look forward to your reply.

 

[The apache]

Subbed thread. Looking forward to doing a cut evo diet soon. Great info in here!

 

[nesako]

Hello i have question aboout CBMR.When i started evolutionary diet my weight was 231 lbs and my CBMR was 2500 kcal per day.Now im 215 lbs do i have to cut my CBMR according to my new weight ? if yes , how often i should do that…every week? two ? thanks alot.

 

[gearhead]

Hello i have question aboout CBMR.When i started evolutionary diet my weight was 231 lbs and my CBMR was 2500 kcal per day.Now im 215 lbs do i have to cut my CBMR according to my new weight ? if yes , how often i should do that…every week? two ? thanks alot.

yea you gotta cut your CBMR bro.....gotta adjust bro...

 

[The apache]

Great thread. Been reading up on it because I've been looking into the Evo diet myself.

 

[RickRock]

Hello i have question aboout CBMR.When i started evolutionary diet my weight was 231 lbs and my CBMR was 2500 kcal per day.Now im 215 lbs do i have to cut my CBMR according to my new weight ? if yes , how often i should do that…every week? two ? thanks alot.

You need to always make adjustments based on weight changes. Your caloric requirements are different as you drop weight

 

[dylangemelli]

you need to figure what your maintenance is with a simple maintenance calculator and you need to eat according to these needs... if your losing weight from where you were before then clearly your maintenance has dropped as well and you need to continue to accommodate this to continue to make progress bro

 

[25homes]

I'm in to follow this

 

[JackSteel]

i have a friend who has been doing this recently. I need to check in with him to see how he's doing. He said he liked it a lot last i talked to him.

 

[meathead96]

i have a friend who has been doing this recently. I need to check in with him to see how he's doing. He said he liked it a lot last i talked to him.

Def interested to see how its working for him too.

 

[DBTurMOMtuchesME]

If I'm on my first cycle and don't want to gain a lot of fat would this be a good diet for me? I am pretty carb sensitive but I don't want to hinder my lean gains very much if at all!

 

[Shrine]

Great thread. Been reading up on it because I've been looking into the Evo diet myself.

You will love it if you decide to do it..

If I'm on my first cycle and don't want to gain a lot of fat would this be a good diet for me? I am pretty carb sensitive but I don't want to hinder my lean gains very much if at all!

I am also carb sensitive, and the EVO diet is great IMO if you are. You will lose fat and not gain it.

 

[panda]

Can't seem to find anywhere, how do I calculate my calories needs? Am I taking my current weight, or should I take my clean wait? Say Im 260lbs with ~28-30% fat, so should I take this 260lbs x12 - 10-11% or 210lbs x12 - 10-11% ?

 

[poopwho13]

Never heard of this before, Good find!

 

[chb1353]

I am also going to start this diet,
But How long can you sustain on this diet?
I read it stating 2 weeks of full on diet, with 1 re feed day on Sundays, than there after its every weekened Saturdays and Sundays,
But is it meant for long term or short term fat loss blitz like 4-8 weeeks?

- - - Updated - - -

Hey Wolf, how do you get through the first 14 days, What techniques or comofrt food do you eat to get through it

 

[chb1353]

Looks nice

3rd Metabolic Shift Day

1) Breakfast
3 eggs 231kcal, 15g fat, 3g carbo, 18g protein
1 pc Feta Cheese 45kcal, 4g fat, 1 carbo, 2g protein
30gr olive oil, 270kcal
Salt, pepper, oregano and vinegar for taste ;-)
Breakfast Total 726 kcal, 69g fat, 4g carbo, 20g protein

2) Meal
Beef Boiled 200gr, 480kcal, 22gr fat, 62gr protein
20gr olive oil, 180kcal, 20gr fat
1 Carrot, 25kcal, 6gr carbo, 1gr protein
Meal Total 684kcal, 42gr fat, 6gr carbo, 63gr protein

3) Dinner
100gr tuna canned in oil, 200kcal, 40gr protein, 5gr fat
Pepper red 15 kcal, 4g carbs,
20gr olive oil, 180kcal, 30gr fat
Dinner Total 395kcal, 25gr fat, 40gr protein, 4gr carbs

4) Post Work Out Meal
1 glass of wine 100ml, 85kcal, 3gr carbs
1 pc Yellow cheese 1 slice, 100kcal, 8gr fat, 1gr carbs, 7gr protein
Post Work Out Meal Total 185kcal, 8gr fat, 4gr carbs, 7gr protein

Day Total 1990kcal, 152gr fat, 16gr carbs,130gr protein

 

[gearhead]

I am also going to start this diet,
But How long can you sustain on this diet?
I read it stating 2 weeks of full on diet, with 1 re feed day on Sundays, than there after its every weekened Saturdays and Sundays,
But is it meant for long term or short term fat loss blitz like 4-8 weeeks?

- - - Updated - - -

Hey Wolf, how do you get through the first 14 days, What techniques or comofrt food do you eat to get through it

bro you should do a refeed MEAL not a refeed DAY....

 

[dirthawger]

Sorry to revive an old thread but I plan on starting this diet but had a question. I see guys say 20gr of olive oil. Are they straight up drinking olive oil or what's the deal with that?

 

[Mobster]

Sorry to revive an old thread but I plan on starting this diet but had a question. I see guys say 20gr of olive oil. Are they straight up drinking olive oil or what's the deal with that?

I've not read the thread but they could shake that over their food over the day.

 

[stevesmi]

Sorry to revive an old thread but I plan on starting this diet but had a question. I see guys say 20gr of olive oil. Are they straight up drinking olive oil or what's the deal with that?

using it in food or drinking it. but make sure the olive oil is LEGIT. california label is what to look for. if you buy OO and it says from spain or italy i'm sorry to say very likely that shit is not really OO

 

[RickRock]

This type of diet is not optimal for anybody that resistance trains in my opinion. Not much different than keto. To each their own