[quote]Zach Rounsaville wrote:
TC once again bashes soy in his latest article. It’s not a complete protein because it is deficient in methionine. Soy protein isolate is usually only 70% protein whereas whey isolate is over 90%. Also, you could just use egg white protein powder or beef protein isolate if you want to avoid dairy. I follow the Paleo diet but I still use whey isolate (no lactose) along with ghee and grassfed cow cream. If I may ask, why do you avoid dairy?
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It is obvious that TC dislikes Soy Protein. You brought up some interesting facts about soy, thanks for that! I did not know it lacked Methionin. Just checked the package of my Isolate protein powder and there it says 0,6g Methionin per 100g Soy Isolate. Cool, you never stop learning. FYI I consume a mix of egg and soy protein as well as lots and lots of meat, eggs and fish. Guess that makes up the lacking AS. I avoid all kinds of dairy because my skin is way too sensitive(yes I am ashamed of being a metrosexual whimp). It took me years to get rid of my complexion and dairy was a key factor. I found out what worked by trial and error, basically tested every dairy product for a 2 week time span under ketosis. Whey isolate as well as concentrate had a severe impact. To understand why please check out this article.
Dr. Logan gives some crucial points concerning dairy and acne. I tried all that he talks about years ago and it worked. So if you have any kind of advice how I could get even more “complete” protein in let me know.
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Are you gluten free? My wife has always struggled with her complexion and after we both went gluten free noticed that we have much clearer skin. Also, we have less digestive issues and it’s easier to lose fat. On the anabolic diet this would mainly mean avoiding soy sauce (contains wheat) during the week and only carbing up with foods that don’t contain gluten. You have to be very meticulous in checking labels though because you’d be surprised at what contains wheat, barley, or rye. Being gluten free allows us to eat dairy without breaking out.
[quote]Zach Rounsaville wrote:
Are you gluten free? My wife has always struggled with her complexion and after we both went gluten free noticed that we have much clearer skin. Also, we have less digestive issues and it’s easier to lose fat. On the anabolic diet this would mainly mean avoiding soy sauce (contains wheat) during the week and only carbing up with foods that don’t contain gluten. You have to be very meticulous in checking labels though because you’d be surprised at what contains wheat, barley, or rye. Being gluten free allows us to eat dairy without breaking out.[/quote]
I certainly pay a lot of attention to eating Gluten free. The only carbs I get now are from nutbutter, nuts, fruits and veggies. There are a few cheat meals(like pizza) during the weekend that might contain Gluten. Though I have not had a single outbreak for more than a year. All after I stopped with any kind of dairy consomption. Thanks for the advice though, I suppose what works for you does not work for me.
[quote]Zach Rounsaville wrote:
Are you gluten free? My wife has always struggled with her complexion and after we both went gluten free noticed that we have much clearer skin. Also, we have less digestive issues and it’s easier to lose fat. On the anabolic diet this would mainly mean avoiding soy sauce (contains wheat) during the week and only carbing up with foods that don’t contain gluten. You have to be very meticulous in checking labels though because you’d be surprised at what contains wheat, barley, or rye. Being gluten free allows us to eat dairy without breaking out.[/quote]
I certainly pay a lot of attention to eating Gluten free. The only carbs I get now are from nutbutter, nuts, fruits and veggies. There are a few cheat meals(like pizza) during the weekend that might contain Gluten. Though I have not had a single outbreak for more than a year. All after I stopped with any kind of dairy consomption. Thanks for the advice though, I suppose what works for you does not work for me.[/quote]
Just keep in mind that when you consume gluten it can stay in your system up to 2 weeks afterward. This is why we are 100% gluten free and never ever deviate from that. Even Domino’s now has gluten free pizza and you can get gluten free mixes for cookies, cake, bread, brownies, ect for carb days.
Hey guys just giving an update and a concern. I’m on day 10 of the AD indoc phase and things are going. i have noticed some reduction in weight but i have a concern i know that since eating this way, i will be fuller
and not very hungry which is great but, my concern is that throughout the day i really don’t fell hungry to the point that I don’t eat until i got to work which is overnight. I’m eating like 2 meals a day. It can also be due to the minor flu i have. knowing im not getting the amount of calories for maintenance/Indoc phase. Idk how this will affect the my indoc phase to become fat adapted.
[quote]macpro1 wrote:
Hey guys just giving an update and a concern. I’m on day 10 of the AD indoc phase and things are going. i have noticed some reduction in weight but i have a concern i know that since eating this way, i will be fuller
and not very hungry which is great but, my concern is that throughout the day i really don’t fell hungry to the point that I don’t eat until i got to work which is overnight. I’m eating like 2 meals a day. It can also be due to the minor flu i have. knowing im not getting the amount of calories for maintenance/Indoc phase. Idk how this will affect the my indoc phase to become fat adapted.
Any advice to this situation?[/quote]
Eat more anyway, even if you arent hungry. I havent waited to eat until I’m hungry in nearly a decade or so.
The biggest piece of the puzzle in your quest for a body building look will be your food intake. There simply is no way to wing it and get the results you want. There will have to be a period of measuring and eating certain amounts of food for long periods of time until you get to know yourself well enough that this isnt necessary. You are not there yet it sounds like.
Just started the induction phase and had a few questions for you guys. Don’t have the book yet because cash is a little tight during the semester here at school.
For the induction phase I haven’t been eating 18x bodyweight in cals and my thoughts behind this are I’m 240 and around 20% bf at the moment. Also I just had screws put in my finger last week so I haven’t been doing much. I’ll get back to it next week but I have 3 consecutive days to train. My cals for the past few days have been around 3400 each day. My question is will this be fine next week as I get back into training?
And also how long should I maintain the calories before trying to lose some bodyfat? I’ve been reading the old thread and I’ve seen DH say to stick with it for 2 months before messing with it but I think he may have been talking about folks adding carbs not on the typical weekend days.
Just for other info my training is going to be
T upper
W lower
R O lifts
goals just to get my weights back to where they were pre injury and to keep my form and strength for the semester until I can actually get quality training in.
[quote]CONQVER wrote:
Just started the induction phase and had a few questions for you guys. Don’t have the book yet because cash is a little tight during the semester here at school.
For the induction phase I haven’t been eating 18x bodyweight in cals and my thoughts behind this are I’m 240 and around 20% bf at the moment. Also I just had screws put in my finger last week so I haven’t been doing much. I’ll get back to it next week but I have 3 consecutive days to train. My cals for the past few days have been around 3400 each day. My question is will this be fine next week as I get back into training?
And also how long should I maintain the calories before trying to lose some bodyfat? I’ve been reading the old thread and I’ve seen DH say to stick with it for 2 months before messing with it but I think he may have been talking about folks adding carbs not on the typical weekend days.
Just for other info my training is going to be
T upper
W lower
R O lifts
goals just to get my weights back to where they were pre injury and to keep my form and strength for the semester until I can actually get quality training in.[/quote]
I know that I couldn’t eat that many calories without training and not gain fat. You may be different. Just monitor your weight and maybe take some measurements so you’ll know what’s going on.
As far as the induction phase, I’ve never taken it over 2 weeks and I do just fine on the AD.
Been on AD for the better part of 2yrs… Im starting my cut phase now but Im going to mix it a bit with the “get shredded diet”
Just to see what happens…
Cals 10x BW M-SU only carbing up every 14th day… Also the 14th day I will cap calls at 30x BW I will run this for 12 weeks
Im thinking for supps Multi Vitamins, ZMA, HOT-ROX, wondering if I should use creatine or if its a waste of $$$ since I cant lift heavy now…Curently Im recovering from Shoulder repair so no upper body, squats or DL’s
Current routine Legs just machines 45min M-W-F + 30min eliptical or bike T-TH-SA hill sprints 20-30 Abs 15min every day
Hey guys im on my third week of the AD with out a single carb-up day . The first two weeks went well. It went so well that I was barely even eating. I was not getting the amount of calories required for the maintenance phase and I wast getting nowhere until I saw that I needed to eat even if not hungry. My questions are how will I know that I went through the metabolic shift and when should I carb-up? Anything else that i should do to help get back on track ?
[quote]thehebrewhero wrote:
Been on AD for the better part of 2yrs… Im starting my cut phase now but Im going to mix it a bit with the “get shredded diet”
Just to see what happens…
Cals 10x BW M-SU only carbing up every 14th day… Also the 14th day I will cap calls at 30x BW I will run this for 12 weeks
Im thinking for supps Multi Vitamins, ZMA, HOT-ROX, wondering if I should use creatine or if its a waste of $$$ since I cant lift heavy now…Curently Im recovering from Shoulder repair so no upper body, squats or DL’s
Current routine Legs just machines 45min M-W-F + 30min eliptical or bike T-TH-SA hill sprints 20-30 Abs 15min every day[/quote]
Creatine is not only good at helping build muscle, it helps PRESERVE it. I would definitely use it post surgery. Also, I would use BCAA’s or Leucine a few times per day to enhance recovery from the surgery.
whats up everyone im new on this forum…ive been reading alot on the anabolic diet i have went through most of the threads on here and bb.com…everyone here seems alot more knowlegable and never argue thats why i cant stand bb.com but anyways i just have a quick question do any of you guys go low cal through the week then high cal for the carb up…
just wanting opinions i am going to keep mine clean but i can pound some clean carbs…like i can eat a massive amount of sweet potato, rice, oatmeal and fruit…just dont know if i should limit myself on those foods or not for the carb up because as i could very well go overboard with them and im only 152 poounds probably about 10%bf BUT i used to be a little chubby while weighing 185lbs at 5’4…
im on my ninth day of the induction and still feel very good while working out…i had 1 slight headache two nights ago but other than that i mean i can stick with the low carb as i was kinda of low carb before thanks for your opinions or suggestions!
If you have never done AD dropping your kals will make it much harder… Also the maintene phase helps your body adjust to it. For the first 1-2 months stick with 15-18 x BW and do the same on carb days without going crazy…Also if you are strugling up your fat to 60% and drink more water… After a month or so its a easy lifestyle choie and you can dial it in or customize it for your needs… You will kind of have to play with it a while but for now just do the maintence phase like its prescribed that way when you cut or bulk you get the affect you want
[quote]thehebrewhero wrote:
Been on AD for the better part of 2yrs… Im starting my cut phase now but Im going to mix it a bit with the “get shredded diet”
Just to see what happens…
Cals 10x BW M-SU only carbing up every 14th day… Also the 14th day I will cap calls at 30x BW I will run this for 12 weeks
Im thinking for supps Multi Vitamins, ZMA, HOT-ROX, wondering if I should use creatine or if its a waste of $$$ since I cant lift heavy now…Curently Im recovering from Shoulder repair so no upper body, squats or DL’s
Thanks I’ll try that
Current routine Legs just machines 45min M-W-F + 30min eliptical or bike T-TH-SA hill sprints 20-30 Abs 15min every day[/quote]
Creatine is not only good at helping build muscle, it helps PRESERVE it. I would definitely use it post surgery. Also, I would use BCAA’s or Leucine a few times per day to enhance recovery from the surgery.[/quote]
[quote]TKAB wrote:
whats up everyone im new on this forum…ive been reading alot on the anabolic diet i have went through most of the threads on here and bb.com…everyone here seems alot more knowlegable and never argue thats why i cant stand bb.com but anyways i just have a quick question do any of you guys go low cal through the week then high cal for the carb up…
just wanting opinions i am going to keep mine clean but i can pound some clean carbs…like i can eat a massive amount of sweet potato, rice, oatmeal and fruit…just dont know if i should limit myself on those foods or not for the carb up because as i could very well go overboard with them and im only 152 poounds probably about 10%bf BUT i used to be a little chubby while weighing 185lbs at 5’4…
im on my ninth day of the induction and still feel very good while working out…i had 1 slight headache two nights ago but other than that i mean i can stick with the low carb as i was kinda of low carb before thanks for your opinions or suggestions![/quote]
I have gone as low as alternating 1500kcal and 2000kcal days throught the week and then having around 5000kcal Saturday with good results. It IS better to stick with clean carbs but it doesn’t hurt to have some treats. I personally 100% avoid gluten and mostly avoid dairy. This will limit digestive issues, bloating, and (for me) fat gain.
[quote]thehebrewhero wrote:
If you have never done AD dropping your kals will make it much harder… Also the maintene phase helps your body adjust to it. For the first 1-2 months stick with 15-18 x BW and do the same on carb days without going crazy…Also if you are strugling up your fat to 60% and drink more water… After a month or so its a easy lifestyle choie and you can dial it in or customize it for your needs… You will kind of have to play with it a while but for now just do the maintence phase like its prescribed that way when you cut or bulk you get the affect you want[/quote]
I completely agree with this. The higher calories help with the transition. The low calories I was taking about were after I’d been doing the AD for over a year. I pretty much do it year round. I may have a few months out of the year where I bump carbs up. I do recommend getting most of your fat from things like pastured (not pasturized) eggs, grass-fed cream and butter, avocado, olive oil, coconut oil, macadamia nut oil, fish oil, etc. This is assuming you don’t have access to grass-fed or pastured meat. The fat in industrial meat has a bad fatty acid ratio and contains the toxins passed down the food chain. If you can get grass-fed/pastured/wild-caugh dead animals then eat as much as you want within your calories/macros. Also, using mostly all oils, eggs, meat, ect for your fat makes it easy to keep carbs down. If you’re using stuff like nuts and cheese then you can easily go over your 30g carbs per day.
I follow everything to and i look for hidden carbs i havent went over 25 during the induction phase today is day 12 for me and im still feeling fine…I think its because i limited myself to carbs prioir and the amount of coffee i have in the mornings and i have been fasting until 12 or 1 everyday and im not losing muscle mass either
i know i read in the book you shouldnt mix diet but i dont think im mixing them its helping me get really low ive only lost lik 2.5 punds during the induction phase and i know its body fat because my lower abs are shining through i want to get down to about 7 % bodyfat then try and up my calories to start slowly naturally adding strenght first and then mass…and im takin in on average 2500 cals a day and i weigh 150 now and i think im prob at least 8-10% bf
feeling fine and i work out 5 to 6 days a week hard…thats why i was asking if i could just plow through some sweet potatoes and oats and healthy things i wont do the whole desert thing for a while i want to restrict that to every 2nd or 3rd carb up and it will only be one meal when i do… i want results and i want to be as healthy as possible!..
thanks for all your opinions and ill try and figure out how to post pics and show you guys my results just from the induction phase and hopefully everyone else will also…Lets keep this thread going!..all other AD threads die…ive been on alot of them reading through some ppl getting results and quiting then getting back on 4 or 5 months later saying there starting back up…
you cant do that if you want consistant results… im in it for the long haul and really would like to compete in a year or two im powerlifting and i think with being consistant i can…my maxes are right now squat-300, deadlift-400, last time i maxed on bench it was 280 but i think i can get a little more…
TKAB … When you are on your low carb days your body will deflate a bit making you look more cut… When carbing up once you start to feel puffed up or “smooth” as they say in the book that can be where you stop the carb up…
If you are asking should your carb ups be clean… I dont know you will have to experiment with your carb ups some guys like to cram in sugary condensed stuff to spike insulin, while others prefer a clean carb up…
In my experience when bulking it doesnt matter…For maitenence be moderate… For cutting carb ups are tricky I keep it clean and only do 1 carb day which is clean exept 1 cheat meal + 1 sugary thing
I think if you are lifting PL style this diet is great… I did 5/3/1 & AD combo for 9 months before I blew out my labrum… I went from Bench 230 to 300, DL 300-450, OHP 130-170, SQ 300-450 & but on a solid 12lbs
IMO, I think another issue with nuts and nut butters for people new to the diet is that they don’t realize how much fat is in PB and the like. In retrospect, I think I was using it as a crutch at one point when I was running the AD, and I think it was ultimately a bad idea. I should have stuck to more animal fats (steak, etc).
Do you other AD guys go nuts with water while cutting? I’ve been reading that when trying to shed you want to make sure u slam 1gal a day…I’ve been in my cut phase the last 4 weeks dropping about 2lbs per week. I recently weighed in at 4lbs higher then last weeks weigh in… I started trying to drink 1gal+ per day so I think its just water also I had a slice of pizza so maybe that was it too but 4lbs seems like too much
[quote]thehebrewhero wrote:
Do you other AD guys go nuts with water while cutting? I’ve been reading that when trying to shed you want to make sure u slam 1gal a day…I’ve been in my cut phase the last 4 weeks dropping about 2lbs per week. I recently weighed in at 4lbs higher then last weeks weigh in… I started trying to drink 1gal+ per day so I think its just water also I had a slice of pizza so maybe that was it too but 4lbs seems like too much[/quote]
I drink around 3 gallons of water per day. It just takes some time to get used to and then your body will flush water out pretty regularly. Now if I only drink a gallon in a day I feel like I will die of dehydration, haha.
