The Quick Diet Experiment: Day 1 to 3

The Journal: Day 1 to 3

 

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These are extracts from my daily journal entries over at Classic Muscle Newsletter. To get the full story, including tips and more detailed thoughts, become a member today. As a member you’ll also enjoy 4 to 5 new full-length articles a month, a review of the latest research, access to more than 260 articles and training programs, and much more!

Sunday, June 12. Day 1 – fat “fasting”:

The Diet Experiment The “before photo” from Saturday morning.

Woke up at 5:10 AM and, as I always do, had a full glass of water with a teaspoon of sea salt and a half teaspoon of bicarbonate. 20 minutes later I had my first cup of coffee with 5 grams of MCT oil. I had a total of 5 of these during the day until 5 PM. I added about 5 grams of butter to the last cup. At 7 PM and 9 PM I had 5 grams of hamp oil, 5 grams of coconut oil, and 3 grams of omega-3.
No solid foods at all this day. No protein and no carbs.

Starting weight this Sunday morning was 73.5 kg (162 lbs.), a slight increase from yesterday’s weigh-in when I took the “before photo”.

Had two capsules of electrolytes in the evening (sodium, potassium, magnesium, calcium, chloride, and sulfate.)
And as always, about 1000 mg of magnesium before bed to relax better.

Total for the day:
28 grams of fat from butter, hamp oil, coconut oil and omega-3s
25 grams of MCT oil
About 454 kcal total

As I’m used to about 5 to 10 grams of MCT oil a day (I usually take it with coffee in the morning to boost my brain), stepping up to 25 grams was similar to using a laxative, but it’s all good.
Your intestines could use a spring cleaning once in a while – and I’ll load up on pre- and probiotics starting slowly tomorrow.

And yeah, my lower back is busted. Not a great start. No lifting today, only three walks with my wolfdog totaling in about 7 560 steps (or about 6 kilometers).

Monday, June 13. Day 2 – intermittent fat fasting, adding in some protein:

I slept really good for the first three to four hours (two instances of deep sleep for about 1 hour and 30 minutes), but then I tossed and turned for a few hours before I got up at 5:15 AM. And yeah, I’m slightly tired today, but feel fine otherwise.
Morning weight down 0.9 kg (2 lbs). Still holding some water, which is more pronounced today as my glycogen stores are running low and my muscles are somewhat flat. Today and the next couple of days will be the worst physique wise. But as I’ll get into ketosis and as I increase my calories again I will start to look a lot better.

Noticed some increased vascularity at night after the two larger and last meals for the day. Also, no lifting today. My lower back is better, it’s only troublesome when sitting and the minutes after standing up. Once I’m warm, I hardly notice the pain or the limited mobility.

Only had coffee and bone broth in the forenoon and early afternoon, including some prebiotics (more details at Classic Muscle Newsletter.) In the late afternoon I added in 20 grams of whey protein, which broke the protein fast after about 38 to 40 hours without any protein.

Total for the day:
90 grams of fat (of which 15 g was MCT oil)
85 grams of protein (of which 15-20 g was collagen protein)
15 grams of carbs (mostly fiber)
About 1 194 kcal total

Tuesday, June 14. Day 3 – ketogenic diet, increasing calories:

Slept decent all night. My Microsoft Band II told me I woke three times during the night, but I have no recollection of that. I probably only slept really light. Got 7 hours of sleep with 1 hour and 43 minutes of deep restful sleep (REM). Resting heart rate at 51 (slightly elevated).
Somewhat less bloat today. Although my muscles are flat, I can see more separations. My vascularity has also increased a little bit, but my veins are smaller and not as pronounced as they usually are.
My morning weight was only down 0.1 kg since yesterday, which equals 1 kg in total (2.2 lbs) since the start. I’m actually surprised that I haven’t dropped more, considering that I’ve had virtually no carbs in more than two days and only a total of 1648 kcal (454 kcal the first day and 1 194 kcal the second day.)

I had two cups of coffee during the morning with 5 g of MCT oil and 10 g of butter (the first one also had 5 g of collagen protein.) In the afternoon and evening I had two meals with a little pork, fish and a couple of eggs with steamed vegetables and fats from olive oil, fish oil, coconut oil, and butter.

At 10 AM I went to the gym and did a chest, shoulders and triceps (traditional push) workout. Unless I train purely for strength, I pretty much always do alternating sets – since I seriously can’t sit down and rest because I get bored as hell. So I only rest the time it takes me to walk between the “stations” and get ready for my exercise. It’s also time efficient and today’s workout took me about 55 minutes. My back felt pretty ok once I was warmed up. And I matched all my weights on all exercises – so no decline in strength. Sipped on MCTs and Whey Protein Isolate before and during the workout (more details at Classic Muscle Newsletter.)

Total for the day:
110 grams of fat (of which 30 g was MCT oil)
160 grams of protein (of which 15-20 g was collagen protein)
21 grams of carbs (mostly fiber)
About 1 695 kcal total

I upped the calories a bit again and will probably keep my energy intake in the neighborhood of 1700 to 2000 kcal during my days of ketogenic dieting. We’ll see. I have about 5 kg of subcutaneous fat and probably another 4 kg of intra fat, so that’s about 9 kg, which means that my body can release about 600 to 700 kcal of fatty acids a day to be burned as extra fuel – and this will decrease daily as I lose body fat. Considering that my glycogen stores are depleted by now, I don’t want to go too low on calories as that will mean loss of proteins (muscle).
My current energy expenditure is about 2800 kcal a day when I hit the gym and 2200 kcal if I only walk with my wolfdog and rest from weight training.

 

More updates coming soon!

By | 2016-10-16T14:03:13+00:00 June 16th, 2016|The Diet Experiment 2016|0 Comments

The Quick Diet Experiment

14 days to lower inflammation, increase health and get ripped again

 

This is a newly tailored Quick Diet Experiment to lower inflammation, increase health markers and to lose some fat and subcutaneous water. All main principles are based on things I’ve done with my clients for the last 10 years – with some newly added stuff. The full 14-day journey with daily journal entries will be available for subscribers at my Classic Muscle Newsletter. Simpler summaries will be posted here at bartoll.se.

Quick introduction

On May 10, I finally made a comeback at the gym. I had a quick re-visit in September and October last year, but I haven’t really been hitting the weights since 2013, so this comeback is very much needed.
It’s now been 30 days and I’ve regained about 8.5 kg (18.7 lbs). I’m still about 5 kg (11 lbs) shy of the muscle mass I had during 2008 and 2009 when I reached my lowest body fat level ever (pretty much a pound or two short of competition ready). In 2009, my body weight was about 74 to 75 kg (163 to 165 lbs) and my subcutaneous body fat percentage (Parrillos’ 9-site caliper measurement) was at about 3.2 to 3.4 percent (during March to July; but it never got above 4 % until mid 2009.)
As of June 10 (2016) at the start of this experiment, my bodyweight is 72.8 kg (160.2 lbs) and my 9-site caliper body fat percentage is 7.79 %. So at my best, my lean body weight (lbm) was about 72 kg and my current lbm is about 67 kg.

January 2002 at Fairing Gym. About 88 to 89 kg (195 lbs) January 2002 at Fairing Gym. About 88 to 89 kg (195 lbs)
From my diet experiment in 2008. Ketogenic diet until March, then carbs before and after workouts. From my diet experiment in 2008 (mostly ketogenic.)
About 74 kg (163 lbs.)

With that being said, there was a time in 2000 to 2003 when I was about to compete in bodybuilding, and back then my bodyweight was about 89 to 92 kg (196 to 202 lbs) with a body fat level of about 15 percent. So yeah, I’ve been bigger and I have the luxury of muscle memory – at least to a point, bearing in mind that I’m now 42 years old and my time to hit the weights is very limited.
However, considering my damaged lungs, reduced oxygen uptake, and asthma; being lean and keeping the amount of muscle mass at a reasonable level is very important for my everyday life and leading an active life style. The sweet spot for me is probably around 80 kg with 4 to 6 percent of subcutaneous body fat (6 to 8 percent total body fat).
As for other activities, in 2014 I got my Czech Wolfdog Lovec, and he needs about 2 to 3 hours of exercise a day, so I do plenty of walking and bicycling – every day, year round.

Besides shedding some bloat and body fat, there’s another much more important reason for this quick diet experiment and it will govern the approach I will take to simultaneously maximize my health.

In mid-2009 I had a streptococcus infection and a severe allergic reaction to it causing rose fever. It took more than 6 months to fully heal and get rid of the spots of edema (from blood plasma). However, on occasions I’ve had some fluid retention around my ankles and calves during the last couple of years. I always thought of it as a reaction to increased inflammation from stress, pollen, and food stuffs like dairy (and all those factors do count.) Anyway, this has returned this spring and escalated during my weight gain. I now have some puffiness around my eyes when I wake up in the morning and my lower legs hold some water (edema) day round. After doing some research and consulting with an internist, it seems that I’m suffering from injured and inflamed kidneys (as in Nephrotic or Nephritic syndrome.)

A blood and urine test I did last Wednesday confirmed this – and it probably happened back in 2009 as the streptococcus infection is known to hurt your kidneys in some circumstances. This injury and/or inflammation means that proteins can penetrate the kidneys and reach the urea and the bloodstream, causing puffiness around the eyes, edema in the lower legs, increased risk for infections, foamy urine (I’ve noticed signs of this after large meals or a high intake of pure amino acids, which spike blood amino acid levels rapidly) – to mention a few complications. Fortunately, since it only really manifests itself when I eat a lot and are in a caloric surplus, it’s probably not that serious – at least not yet.
So, the best way to reduce whole body inflammation and help the body to repair itself by autophagy is with fasting, having days with severely restricted protein intake, and doing the ketogenic diet, which is very anti-inflammatory on its own.
That will be the approach I will use to heal my body, lower whole body inflammation and at the same time lose some water weight and body fat.

What the approach will look like

The first two days will be very low calorie, almost like a fast, with close to zero amounts of protein which will kick autophagy into high gear. Autophagy is your body’s natural cleaning process – it is the cellular equivalent of a spring cleaning. Over time, cells accumulate dead organelles, damaged proteins, and oxidized particles that interfere with cell function (especially the mitochondria) and accelerate aging. Autophagy is the body’s method of ridding itself of this clutter, meaning it helps to keep you healthy, young, and mentally sharp.
Now, being temporarily protein deficient will lower insulin production and mTOR activity. You might ask why a constrained mTOR activity would be desirable, considering that mTOR is the signal or muscle growth. By stomping down mTOR for a limited amount of time, it will spring back up at record levels once you eat enough protein again. While being chronically protein deficient (as seen in many vegans and vegetarians) is awful for your brain and your body, being protein deficient for only 24 to 36 hours will accomplish the exact opposite.
Also, restricting or cutting out protein for a day or more will prevent protein habituation – a scenario where your body get accustom to a high protein intake and starts to use more of the protein as fuel, losing some of its anabolic properties.
There’s no reason to do a strict water fast for activating autophagy, simply keeping the total protein intake below 15 to 20 grams will do the trick (and no meal with more than 1-2 grams of leucine, as leucine activates mTOR at 2-3 grams.)

As a quick overview, here’s my plan for this first 14-day diet experiment:

June 12. Start of the diet. June 12. Start of the diet.

Day one: fasting with 3 or 4 cups of coffee with about 5 grams of MCT oil per cup to quickly provide ketones – your brain’s preferred fuel. It will also help you reach ketosis faster. I’ll probably add some butter to a cup or two and have some extra fats in the evening. No protein, no carbs.

Day two: three meals containing a cup of homemade bone broth with about 5 grams of extra collagen protein, a serving of a green supplement and 5 grams of MCT oil. Very low protein and no carbs. Should be close to ketosis – especially if very physically active.

Day three to five: a regular ketogenic diet done in an intermittent fasting fashion. Starting the day with 2 or 3 cups of coffee with about 5 grams of MCT oil per cup and perhaps some grass fed butter for more energy. Then 2 to 3 larger meals in the late afternoon and evening based on fish or red meat or pork with vegetables and a lot of fats.

Day six: Metabolic day to increase leptin production with a higher energy/caloric intake. More fats, slightly higher protein and some additional carbohydrates – mainly from extra vegetables. Depends on how I feel that day. I will probably constrain the carbs to remain in ketosis.
Will also be more active with a longer training session and longer walks with my friends and our dogs.

Day seven: Second “fat fast”. Same as day one; fasting with 3 or 4 cups of coffee with about 5 grams of MCT oil per cup. No protein, no carbs.

Day eight to ten: the same ketogenic diet as days three to five.

Day eleven: Metabolic day to increase leptin production with a higher energy/caloric intake. More fats, slightly higher protein and perhaps some additional carbohydrates – mainly from extra vegetables.

Day twelve: Third “fat fast” with no protein or carbs (just as day one, but only MCT oil for fueling my brain).

Day thirteen and fourteen: the same ketogenic diet as days three to five.

After: Slowly beginning to introduce carbs again mainly 20 to 30 grams before a workout and 40 to 60 grams after the workout.

If I would do this only for the health benefits and the autophagy, I would probably do a water fast for 36 to 48 hours followed by a ketogenic diet with bone broth, veggies and low protein for 4 days followed by another day or two of fasting. Although I would lose a few grams of muscle mass with such an approach, I would regain that muscle within a week. However, the last time I did long fasting (24 to 36 hours) and also a ketogenic diet was in 2009 and 2010. So I’m not used to it and would probably feel miserable with an all-out approach. Since I have tons of things to do, that’s not suitable for the moment.
So, the 14-day layout above is structured for providing extra fuel for the brain and minimal muscle loss, all while losing tons of body fat and improving health by increasing mitochondria function and lowering whole body inflammation.

After the 14 days, I will slowly introduce carbohydrates again and see how my body responds. Carbs will be added where they do most good, right before and after a workout.

This introduction and small excerpts from the diet experiment will be available on my official website bartoll.se.
The complete diet experiment, with daily journals, will be documented and published in its entirety on my membership website Classic Muscle Newsletter. Subscriptions starting at only 4.99 USD a month!

 

By | 2016-10-16T14:03:13+00:00 June 15th, 2016|The Diet Experiment 2016|0 Comments

The Powerhouse of Cells – The Mitochondria

jb_summer-2011A new free article is up at my Classic Muscle Newsletter: The Powerhouse of Cells. Learn about optimizing mitochondrial function and why it is extremely important for health and disease prevention.
Mitochondria are tiny double membrane organelles that produce ATP (the energy currency of the cell), through respiration, and to regulate cellular metabolism. Red blood cells and skin cells have very little to none, while germ cells have 100,000, but most cells have one to 2,000 mitochondria in them. They’re the primary source of energy production for your body. Since mitochondrial function is at the very heart of everything that occurs in your body, optimizing mitochondrial function is extremely important for health and disease prevention.

Check it out now!

By | 2016-10-16T14:03:13+00:00 April 14th, 2016|Uncategorized|0 Comments

Bygg Muskler: Maximera Din Acceleration och Kraftutveckling

Maximal acceleration och kraftutveckling 3-splitPå allmän begäran finns nu två klassiska träningsprogram tillgängliga i webbutiken.
Det är två 8-veckorsprogram som innehåller två träningsblock vardera med fokus på att lära dig accelerera belastningen och frambringa största möjliga kraftutveckling. Detta är nyckeln i alla styrkeövningar och det bästa sättet att lära nervsystemet att använda fler snabba muskelfibrer – både under resten av träningspasset, men även på sikt. Det betyder snabbare resultat och bättre muskeltillväxt.

Dessa två träningsprogram kommer i två versioner. Ett enkelt 2-split (över- och underkropp) huvudsakligen avsett för nybörjaren till den medelavancerade; och ett 3-split med högre träningsvolym avsett för semi-nybörjaren till den avancerade.

Detta är de perfekta träningsprogrammen för dig som sedan vill få ut så mycket som möjligt från programserien The Maximum Muscle Guide 2016!

Träningsprogrammen är på Svenska, publicerade som Adobe PDF och liggande A4 för enkel utskrift, eller för användning i smartphone. De innehåller även en introduktionstext som lär dig vad du ska fokusera på och hur programmen ska utföras.

Versionen med 2-split kostar endast 29 kr ($3.49 USD) och 3-split varianten kostar 35 kr ($4.29 USD)! Det går givetvis utmärkt att använda 3-splitsvarianten efter en omgång med 2-split.

Du hittar dem här: webbutik på bartoll.se (PayPal, Amerikansk valuta) eller JBC Store (Payson, Svensk valuta).

By | 2016-10-16T14:03:14+00:00 April 10th, 2016|Uncategorized|0 Comments

The Body Transformation Challenge – Dogge and Rigo

Body Transformation Challenge Dogge RigoGymgrossisten, Sweden’s largest retailer of sport nutrition supplements and clothes, recently challenged the Swedish Hip-Hop duo Dogge and Rigo to a total three-month body transformation challenge. With help from Personal Trainers and some input from yours truly, Dogge and Rigo will learn about training, nutrition, and living a healthier life-style while transforming their bodies by burning as much fat as possible and gaining some muscle mass in the process. It’s a total Body Transformation Challenge, similar to the book The Body Transformation Guide I released in 2009 and the Talent Hunt Project my former colleague Fredrik Carlsson and yours truly ran during 2008 to 2011.

As the challenge kicked off last week, Gymgrossisten also published the first article from me in a series of many. In this series, you’ll learn everything you need to accomplish your own successful body transformation!
Make sure to follow Dogge and Rigo for inspiration, tips and useful information, and read my articles to get a deeper understanding of how the body works and how to work with it for optimal results.

*) The articles will be avilable in more languages as they get translated, please check back if interested.

Let there be gains!

By | 2016-10-16T14:03:14+00:00 April 3rd, 2016|Uncategorized|0 Comments