I’ve read in some of the other AD threads, that the longer you’re on the diet, the better your body gets at storing glycogen.
So basically i am eating 3,000-3,500 calories a day for the first two weeks ,most of it is coming from fats of course like it stated in the books.
My macros are:
250g-300g Fats
200g-250g Proteins
30g of Carbs
Do those macros look ok? im looking for mass gains.
oh and on my carb reload days, how much carbs should i be taking in about 500g? and do i keep the fat at…say 100g and protein at 180g(1g per lb)?
Any insight would help me.
Well, after 2 month on the diet, im seriously thinking about quiting. Im getting fucking FAT! Now im pissed. WTF im doing wrong??? I’ve been very dedicated since day 1, never cheated a meal, my carbs are in check, never more than 30g per day, most of the time 20-25g/day. Im getting fucking fat this is ridiculous… even after droped my cal to 2200-2500/day. Never in my life i’ve had a belly like that before… I stil want to believe in this diet, but damn, what im doing wrong? Please help
[quote]wukillabee wrote:
Well, after 2 month on the diet, im seriously thinking about quiting. Im getting fucking FAT! Now im pissed. WTF im doing wrong??? I’ve been very dedicated since day 1, never cheated a meal, my carbs are in check, never more than 30g per day, most of the time 20-25g/day. Im getting fucking fat this is ridiculous… even after droped my cal to 2200-2500/day. Never in my life i’ve had a belly like that before… I stil want to believe in this diet, but damn, what im doing wrong? Please help[/quote]
if its not working for you, then stop doing it lol. it stopped working for me and i stopped doing it. why stay on a diet that doesnt work for your body type…just because it works for some people in this thread?
[quote]Asprie wrote:
So basically i am eating 3,000-3,500 calories a day for the first two weeks ,most of it is coming from fats of course like it stated in the books.
My macros are:
250g-300g Fats
200g-250g Proteins
30g of Carbs
Do those macros look ok? im looking for mass gains.
oh and on my carb reload days, how much carbs should i be taking in about 500g? and do i keep the fat at…say 100g and protein at 180g(1g per lb)?
Any insight would help me.[/quote]
About how many calories a day are you eating now? I would gradually step into this. Meaning increase your calories aby 200 cal a day one week at a time. Do this continually until you’re gaining between 0.5 and 1 lbs a week.
With the upper range of your macros there (300f, 250p, 30c) you’re at 70% fat. I’d bring that down to the 60-65% range. Also the upper end of your range puts you around 3800 cal. I’d drop some of the grams of fat to both bring you down into your calorie range and your 60-65% range. (210f, 250p, and 30g would do this)
On your carb ups I’d am for 60-65% of your calories from carbs, however, truth be told I’d say don’t think too much on the weekends. Try and get say 9000-11000 calories total.
That’s all my opinion above,
JK
[quote]JK29 wrote:
[quote]Asprie wrote:
So basically i am eating 3,000-3,500 calories a day for the first two weeks ,most of it is coming from fats of course like it stated in the books.
My macros are:
250g-300g Fats
200g-250g Proteins
30g of Carbs
Do those macros look ok? im looking for mass gains.
oh and on my carb reload days, how much carbs should i be taking in about 500g? and do i keep the fat at…say 100g and protein at 180g(1g per lb)?
Any insight would help me.[/quote]
About how many calories a day are you eating now? I would gradually step into this. Meaning increase your calories aby 200 cal a day one week at a time. Do this continually until you’re gaining between 0.5 and 1 lbs a week.
With the upper range of your macros there (300f, 250p, 30c) you’re at 70% fat. I’d bring that down to the 60-65% range. Also the upper end of your range puts you around 3800 cal. I’d drop some of the grams of fat to both bring you down into your calorie range and your 60-65% range. (210f, 250p, and 30g would do this)
On your carb ups I’d am for 60-65% of your calories from carbs, however, truth be told I’d say don’t think too much on the weekends. Try and get say 9000-11000 calories total.
That’s all my opinion above,
JK[/quote]
how about 3,200 cals? 250g of fats ,200g of proteins, 30g of carbs?
Also do i have to meet the 30g exactly? if i eat 25g of fiber does that mean i can only eat 5g more of carbs from say cottage cheese?
One last question:
100g fat
180g protein
500g carbs
this okay for my carb load?
[quote]Asprie wrote:
[quote]JK29 wrote:
[quote]Asprie wrote:
So basically i am eating 3,000-3,500 calories a day for the first two weeks ,most of it is coming from fats of course like it stated in the books.
My macros are:
250g-300g Fats
200g-250g Proteins
30g of Carbs
Do those macros look ok? im looking for mass gains.
oh and on my carb reload days, how much carbs should i be taking in about 500g? and do i keep the fat at…say 100g and protein at 180g(1g per lb)?
Any insight would help me.[/quote]
About how many calories a day are you eating now? I would gradually step into this. Meaning increase your calories aby 200 cal a day one week at a time. Do this continually until you’re gaining between 0.5 and 1 lbs a week.
With the upper range of your macros there (300f, 250p, 30c) you’re at 70% fat. I’d bring that down to the 60-65% range. Also the upper end of your range puts you around 3800 cal. I’d drop some of the grams of fat to both bring you down into your calorie range and your 60-65% range. (210f, 250p, and 30g would do this)
On your carb ups I’d am for 60-65% of your calories from carbs, however, truth be told I’d say don’t think too much on the weekends. Try and get say 9000-11000 calories total.
That’s all my opinion above,
JK[/quote]
how about 3,200 cals? 250g of fats ,200g of proteins, 30g of carbs?
Also do i have to meet the 30g exactly? if i eat 25g of fiber does that mean i can only eat 5g more of carbs from say cottage cheese?
One last question:
100g fat
180g protein
500g carbs
this okay for my carb load?[/quote]
(200P, 30C, 250F) still puts you at ~71% fat. I’d bring that percentage down to 60-65%.
Fiber does not count towards your 30g of carbs a day.
That wouldn’t be a bad carb up day. I would bring up the carbs to 600+ and leave the fat and protein alone. That would bring you do 4000+ a day on your carb ups.
Try and bring in your fats from clean sources… (i.e. don’t eat 100% bacon and sausage)
KEY POINTS HERE : Try it out like we have it. Record what you did. Record your results over the next 2 week. Change what doesn’t work. Keep what works.
Have fun with it.
JK
[quote]wannabebig250 wrote:
[quote]wukillabee wrote:
Well, after 2 month on the diet, im seriously thinking about quiting. Im getting fucking FAT! Now im pissed. WTF im doing wrong??? I’ve been very dedicated since day 1, never cheated a meal, my carbs are in check, never more than 30g per day, most of the time 20-25g/day. Im getting fucking fat this is ridiculous… even after droped my cal to 2200-2500/day. Never in my life i’ve had a belly like that before… I stil want to believe in this diet, but damn, what im doing wrong? Please help[/quote]
if its not working for you, then stop doing it lol. it stopped working for me and i stopped doing it. why stay on a diet that doesnt work for your body type…just because it works for some people in this thread?[/quote]
I had to be on the diet for at least 2 month in order to see if it works or not… and im not even sure if 2 month is enough. How long have you been on the diet before you quit? It sad because i have noticed an increase in streagh and muscle mass, but i also got fat, even after i dropped to a caloric deficit. 
[quote]wukillabee wrote:
[quote]wannabebig250 wrote:
[quote]wukillabee wrote:
Well, after 2 month on the diet, im seriously thinking about quiting. Im getting fucking FAT! Now im pissed. WTF im doing wrong??? I’ve been very dedicated since day 1, never cheated a meal, my carbs are in check, never more than 30g per day, most of the time 20-25g/day. Im getting fucking fat this is ridiculous… even after droped my cal to 2200-2500/day. Never in my life i’ve had a belly like that before… I stil want to believe in this diet, but damn, what im doing wrong? Please help[/quote]
if its not working for you, then stop doing it lol. it stopped working for me and i stopped doing it. why stay on a diet that doesnt work for your body type…just because it works for some people in this thread?[/quote]
I had to be on the diet for at least 2 month in order to see if it works or not… and im not even sure if 2 month is enough. How long have you been on the diet before you quit? It sad because i have noticed an increase in streagh and muscle mass, but i also got fat, even after i dropped to a caloric deficit.
[/quote]
2 months is enough. Some people just don’t respond well for whatever reason… Who knows but maybe the sudden drop of carbs caused RT3 to jump.
How do you FEEL? Better, worse, cold hands, sluggish, weaker, stronger, etc…
1st day of trying it and I love it. Can anybody explain to me how Carb Load correctly on the weeekends, as it will be first time trying it very soon.
I am new to this diet and I love it. Can anybody explain to me how to correctly carb load on the weekends, for this diet, as it will be my first time doing it very soon
MAF14, thanks for your reply. Honestly i feel great. I have plenty of energy, i feel stronger and all of my workout went very good since im on the diet. I even noticed a gain in strengh and muscle mass… The problem is that i also got fatter.
I try to find out what im doing wrong. There must be something! Is BCAA are allowed on this diet? Some ppl say it can spike insulin… Could it be margarine? I count every carbs i eat, from veggies to 0.4g of sweetner in my coffe (3 coffe per day). I weight all my food. Everything is counted. I’ve never cheater a meal. Maybe 2 days of carbs is too much for me?? A typical day looks like eggs, bacon, beef, chicken, salmon, chedar cheese, spinach, green beans, green pepper, mushrooms, celery, olive oil, margarine, almond, salt, pepper, coffe, green tea, ON casein shake. Sorry for the grocery list but thats all i eat. As for my supplement, 10g of BCAA, 10g creatine, 5g NO explod, 5 fish oil caps 2 multivitamin. Macros are often high in fat, something like 65-70fat/20-25pro 2500-2800cal/day.
Any valuable informations would be very appreciated since i start being discouraged. I love this diet and life style. I want to believe in what i did read in Dr DiPasquale’s books, but i also want to get leaner, not fatter.
Cheers
[quote]wukillabee wrote:
MAF14, thanks for your reply. Honestly i feel great. I have plenty of energy, i feel stronger and all of my workout went very good since im on the diet. I even noticed a gain in strengh and muscle mass… The problem is that i also got fatter.
I try to find out what im doing wrong. There must be something! Is BCAA are allowed on this diet? Some ppl say it can spike insulin… Could it be margarine? I count every carbs i eat, from veggies to 0.4g of sweetner in my coffe (3 coffe per day). I weight all my food. Everything is counted. I’ve never cheater a meal. Maybe 2 days of carbs is too much for me?? A typical day looks like eggs, bacon, beef, chicken, salmon, chedar cheese, spinach, green beans, green pepper, mushrooms, celery, olive oil, margarine, almond, salt, pepper, coffe, green tea, ON casein shake. Sorry for the grocery list but thats all i eat. As for my supplement, 10g of BCAA, 10g creatine, 5g NO explod, 5 fish oil caps 2 multivitamin. Macros are often high in fat, something like 65-70fat/20-25pro 2500-2800cal/day.
Any valuable informations would be very appreciated since i start being discouraged. I love this diet and life style. I want to believe in what i did read in Dr DiPasquale’s books, but i also want to get leaner, not fatter.
Cheers[/quote]
Things I would recommend…
-1 carb day and dont go all out. (This is probably most important for you if I had to guess what is holding you back most).
-Either limit it to one day of relatively high carb, low fat, mod protein and no more than 4000 calories (maybe less but DP did say initially not to go above double normal day cals for carb ups)
-NO margarine. Just an awful thing in general. Was made to replace butter but is exponentially worse for you - mostly transfats.
BCAA are fine. Leucine only spikes insulin significantly w/ carbs.
Last time I checked that NO product had a decent amount of carbs but you said only 5g or was it supposed to be 50?
[quote]MAF14 wrote: Last time I checked that NO product had a decent amount of carbs but you said only 5g or was it supposed to be 50?
[/quote]
1 serve of NO XPLOD (20.5g) is 6g of carbs but i only take 1/3 of a serve with my BCAA to change the taste a bit so its 2g of carbs.
I will try to carb up for 1 day only and cut on margarine. I usually eat 3000cal during my carbs up. Will cut this to 2500 since i try to stay in a caloric deficit. Is it possible that my caloric maintenance is lower than 18* BW ??
One strange thing i wanted to point out. I seems to be more lean/skinnier every morning when i wake up, like if my body burned a lot of fat over the night, so im like cool this diet works, but at the end of the day im fat again… Its like a recurring nightmare.
Thanks man for your advices, really appreciated.
[quote]wukillabee wrote:
[quote]wannabebig250 wrote:
[quote]wukillabee wrote:
Well, after 2 month on the diet, im seriously thinking about quiting. Im getting fucking FAT! Now im pissed. WTF im doing wrong??? I’ve been very dedicated since day 1, never cheated a meal, my carbs are in check, never more than 30g per day, most of the time 20-25g/day. Im getting fucking fat this is ridiculous… even after droped my cal to 2200-2500/day. Never in my life i’ve had a belly like that before… I stil want to believe in this diet, but damn, what im doing wrong? Please help[/quote]
if its not working for you, then stop doing it lol. it stopped working for me and i stopped doing it. why stay on a diet that doesnt work for your body type…just because it works for some people in this thread?[/quote]
I had to be on the diet for at least 2 month in order to see if it works or not… and im not even sure if 2 month is enough. How long have you been on the diet before you quit? It sad because i have noticed an increase in streagh and muscle mass, but i also got fat, even after i dropped to a caloric deficit.
[/quote]
i did the diet for a LONG time a few years ago. it kept me quite lean at about 170lbs which is considered “big” for my height, to normal street folk. but on my quest to get “hyoooge” i went on a high carb diet “see food” diet and bulked up to about 230lbs. i then tried to use the AD to lean back down but just kept loosing muscle and feeling like shit.
now im on a high carb, low fat diet and loving it. find out what works for you man.
[quote]wukillabee wrote:
One strange thing i wanted to point out. I seems to be more lean/skinnier every morning when i wake up, like if my body burned a lot of fat over the night, so im like cool this diet works, but at the end of the day im fat again… Its like a recurring nightmare.
Thanks man for your advices, really appreciated.[/quote]
LOL sounds like youre referring to a “food baby”. all the food you eat during the day has to go somewhere, it usually creates a bloated look by the end of the day. we all get it, so dont worry about it.
[quote]wukillabee wrote:
[quote]MAF14 wrote: Last time I checked that NO product had a decent amount of carbs but you said only 5g or was it supposed to be 50?
[/quote]
1 serve of NO XPLOD (20.5g) is 6g of carbs but i only take 1/3 of a serve with my BCAA to change the taste a bit so its 2g of carbs.
I will try to carb up for 1 day only and cut on margarine. I usually eat 3000cal during my carbs up. Will cut this to 2500 since i try to stay in a caloric deficit. Is it possible that my caloric maintenance is lower than 18* BW ??
One strange thing i wanted to point out. I seems to be more lean/skinnier every morning when i wake up, like if my body burned a lot of fat over the night, so im like cool this diet works, but at the end of the day im fat again… Its like a recurring nightmare.
Thanks man for your advices, really appreciated.[/quote]
If you’re lean earlier in the day and then end up ‘fat’, maybe you ate someting your body doesn’t like and your just bloated.
Yeah i know that LOL but still, im bigger in the morning than what i was in the evening before i started this diet. I suspect my maintenance calrories to be less than 18*BW. Thanks anyways for your imput 
[quote]wukillabee wrote:
[quote]MAF14 wrote: Last time I checked that NO product had a decent amount of carbs but you said only 5g or was it supposed to be 50?
[/quote]
1 serve of NO XPLOD (20.5g) is 6g of carbs but i only take 1/3 of a serve with my BCAA to change the taste a bit so its 2g of carbs.
I will try to carb up for 1 day only and cut on margarine. I usually eat 3000cal during my carbs up. Will cut this to 2500 since i try to stay in a caloric deficit. Is it possible that my caloric maintenance is lower than 18* BW ??
One strange thing i wanted to point out. I seems to be more lean/skinnier every morning when i wake up, like if my body burned a lot of fat over the night, so im like cool this diet works, but at the end of the day im fat again… Its like a recurring nightmare.
Thanks man for your advices, really appreciated.[/quote]
No problem. Keep the 1 day carb up at 3000 though. Still want that to be a bit higher than the rest of the week just to keep metabolism up.
Like it was said, the night time gut is just bloat and/or food. Try cutting out foods that you notice might bloat you more than others. Could go away or could not.
I had to eat 2cup of ice cream to make sure i reach the 3000 cal 