[quote]Podgorica10 wrote:
Im sorry for interupting the post, but I am new into this and there a lot of things that are unclear to me.
Im at 9-10 bf now and want to get to 6 perc bf. Im just about to finish my 12 day induction phase and not quite sure what to do next. I know that the whole idea after those 12 days is to do 2 days carb refeed. However,Im thinking that I might quicker achieve my goals if I do only 1 carb meal a week only, and when i get lean enough I can start doing 2 days of carb refeeds. What do u guys think?
Help much appreciated.[/quote]
A lot of people just get by with 1 huge carb meal. Iāve done this for fat loss with great results. I had to make sure I got around 600 net carbs at this meal. If you canāt eat that at once (itās difficult) then try to split it between lunch and supper. I would do things like make an entire sweet potato casserole for myself or gluten free pizza and a ton of frozen yogurt. The amount of carbs you need will differ depending on lean body mass, training, metabolism, etc.
[quote]Podgorica10 wrote:
Im sorry for interupting the post, but I am new into this and there a lot of things that are unclear to me.
Im at 9-10 bf now and want to get to 6 perc bf. Im just about to finish my 12 day induction phase and not quite sure what to do next. I know that the whole idea after those 12 days is to do 2 days carb refeed. However,Im thinking that I might quicker achieve my goals if I do only 1 carb meal a week only, and when i get lean enough I can start doing 2 days of carb refeeds. What do u guys think?
Help much appreciated.[/quote]
A lot of people just get by with 1 huge carb meal. Iāve done this for fat loss with great results. I had to make sure I got around 600 net carbs at this meal. If you canāt eat that at once (itās difficult) then try to split it between lunch and supper. I would do things like make an entire sweet potato casserole for myself or gluten free pizza and a ton of frozen yogurt. The amount of carbs you need will differ depending on lean body mass, training, metabolism, etc.
[/quote]
600g carbs? Isnt that too much for me? Im 80kg 9%bf
I have been on AD since 8th April. My first carb up day will be this Saturday:)
My weight was 85kg and at the moment it is 84.5kg
I am currently taking about 2500 calories. I am suppose to take 3366 at 18X bodyweight, However I gain weight too easily.
Should I keep the calories the same for another 2 weeks or shall I start cutting at 12x bodyweight?
Also I checked my food log and I am taking 83g of Carbs but 61g of fibre. so that makes it 22g net carbs. the carbs are coming from spinach,cauliflower,almonds,milled flaxseed and psyllium husk
Hey Everyone,
Long time lurker, first post though. A little background, Iām 25, 6", 224lbs and around 15% body fat. Iāve been powerlifting for about 8 months, before that I did mainly MMA/bodybuilding style workouts.
My current goal is to maintain size and try to add strength, while cutting down to 10% or lower body fat. I have a trip to the beach coming up on May 11th that I want to look good for, plus I want to be more cut for summer. I donāt have another powerlifting competition until October.
I got ahead of myself and started the anabolic diet last Friday, April 12th. Iāve been very disciplined, and feel great most of the time now but I donāt have much endurance during workouts. My problem is that I now know you are supposed to below carb for 12 days straight, but that timing doesnāt work for me as I want my my carb up days to be Saturday and Sunday. My question is, should I start my carb up this Saturday, which makes it 8 days Iāve been carb free? Or is there another option. Iām up for any recommendation.
[quote]timetochange wrote:
I have been on AD since 8th April. My first carb up day will be this Saturday:)
My weight was 85kg and at the moment it is 84.5kg
I am currently taking about 2500 calories. I am suppose to take 3366 at 18X bodyweight, However I gain weight too easily.
Should I keep the calories the same for another 2 weeks or shall I start cutting at 12x bodyweight?
Also I checked my food log and I am taking 83g of Carbs but 61g of fibre. so that makes it 22g net carbs. the carbs are coming from spinach,cauliflower,almonds,milled flaxseed and psyllium husk
Any suggestions?
Thanksā¦ [/quote]
If youāre goal is to lose weight, drop the calories SLIGHTLY. Instead of 2500 take in 2300, it doesnt matter what this is as a multiple of your bodyweight, the key is that its less than you are currently taking in, which is holding your body weight. From there, I would wait until you stall, then add some kind of cardio instead of going lower in calories. Start at 2-3 sessions, then increase to 3-5 before you consider dropping cals again.
Dont worry about the carbs if they come from fiber, the numbers look good.
[quote]Mace1988 wrote:
I got ahead of myself and started the anabolic diet last Friday, April 12th. Iāve been very disciplined, and feel great most of the time now but I donāt have much endurance during workouts. My problem is that I now know you are supposed to below carb for 12 days straight, but that timing doesnāt work for me as I want my my carb up days to be Saturday and Sunday. My question is, should I start my carb up this Saturday, which makes it 8 days Iāve been carb free? Or is there another option. Iām up for any recommendation.[/quote]
If you truly have been under 30g carb a day you will be fine to start your carb up this weekend. If you stick to the diet for months or years you wont look back and think āDamn, if only I had low carbed for 4 more days at the start of this thingā¦ā
Just keep an eye on the carb up and do not go crazy like many are known to do, especially since you are trying to cut weight.
Also, do NOT worry about the strength loss and āempty gas tankā stuffā¦ Thats all perfectly normal and goes away with time as your body adapts.
[quote]Podgorica10 wrote:
Im sorry for interupting the post, but I am new into this and there a lot of things that are unclear to me.
Im at 9-10 bf now and want to get to 6 perc bf. Im just about to finish my 12 day induction phase and not quite sure what to do next. I know that the whole idea after those 12 days is to do 2 days carb refeed. However,Im thinking that I might quicker achieve my goals if I do only 1 carb meal a week only, and when i get lean enough I can start doing 2 days of carb refeeds. What do u guys think?
Help much appreciated.[/quote]
A lot of people just get by with 1 huge carb meal. Iāve done this for fat loss with great results. I had to make sure I got around 600 net carbs at this meal. If you canāt eat that at once (itās difficult) then try to split it between lunch and supper. I would do things like make an entire sweet potato casserole for myself or gluten free pizza and a ton of frozen yogurt. The amount of carbs you need will differ depending on lean body mass, training, metabolism, etc.
[/quote]
600g carbs? Isnt that too much for me? Im 80kg 9%bf
[/quote]
I was just saying what I do. My bodyweight ranges from 200-240lbs now so youāll need to experiment with how many your need. Like I said in the above post, āThe amount of carbs you need will differ depending on lean body mass, training, metabolism, etc.ā
Start with 400 net carbs and see how you feel the next week.
[quote]timetochange wrote:
I have been on AD since 8th April. My first carb up day will be this Saturday:)
My weight was 85kg and at the moment it is 84.5kg
I am currently taking about 2500 calories. I am suppose to take 3366 at 18X bodyweight, However I gain weight too easily.
Should I keep the calories the same for another 2 weeks or shall I start cutting at 12x bodyweight?
Also I checked my food log and I am taking 83g of Carbs but 61g of fibre. so that makes it 22g net carbs. the carbs are coming from spinach,cauliflower,almonds,milled flaxseed and psyllium husk
Any suggestions?
Thanksā¦ [/quote]
Thatās A LOT of fiber. It would be for me personally anyways. Iād probably throw out the flaxseed and psyllium husk. However, if you feel fine doing this then continue.
[quote]Mace1988 wrote:
Hey Everyone,
Long time lurker, first post though. A little background, Iām 25, 6", 224lbs and around 15% body fat. Iāve been powerlifting for about 8 months, before that I did mainly MMA/bodybuilding style workouts.
My current goal is to maintain size and try to add strength, while cutting down to 10% or lower body fat. I have a trip to the beach coming up on May 11th that I want to look good for, plus I want to be more cut for summer. I donāt have another powerlifting competition until October.
I got ahead of myself and started the anabolic diet last Friday, April 12th. Iāve been very disciplined, and feel great most of the time now but I donāt have much endurance during workouts. My problem is that I now know you are supposed to below carb for 12 days straight, but that timing doesnāt work for me as I want my my carb up days to be Saturday and Sunday. My question is, should I start my carb up this Saturday, which makes it 8 days Iāve been carb free? Or is there another option. Iām up for any recommendation.[/quote]
If you look on the Bodybuilding on the Anabolic Diet thread youāll see where Thibs talks about using glutamine and glycine around your workouts. This will help keep glycogen full and keep you āfueledā better during your training. Ryuubane has post on this thread and he is the one who got me to start using it. I just started using it yesterday and IMMEDIATELY noticed more of a pump during my training. Ryuubane has been using it for a couple of weeks and he has noted increased pumps, more weight, and more reps during his training. We both use 10g glutamine and 10g glycine in addition to our normal workout shakes consisting of fast digesting proteins, aminos, creatine, and salt.
[quote]Mace1988 wrote:
Hey Everyone,
Long time lurker, first post though. A little background, Iām 25, 6", 224lbs and around 15% body fat. Iāve been powerlifting for about 8 months, before that I did mainly MMA/bodybuilding style workouts.
My current goal is to maintain size and try to add strength, while cutting down to 10% or lower body fat. I have a trip to the beach coming up on May 11th that I want to look good for, plus I want to be more cut for summer. I donāt have another powerlifting competition until October.
I got ahead of myself and started the anabolic diet last Friday, April 12th. Iāve been very disciplined, and feel great most of the time now but I donāt have much endurance during workouts. My problem is that I now know you are supposed to below carb for 12 days straight, but that timing doesnāt work for me as I want my my carb up days to be Saturday and Sunday. My question is, should I start my carb up this Saturday, which makes it 8 days Iāve been carb free? Or is there another option. Iām up for any recommendation.[/quote]
If you look on the Bodybuilding on the Anabolic Diet thread youāll see where Thibs talks about using glutamine and glycine around your workouts. This will help keep glycogen full and keep you āfueledā better during your training. Ryuubane has post on this thread and he is the one who got me to start using it. I just started using it yesterday and IMMEDIATELY noticed more of a pump during my training. Ryuubane has been using it for a couple of weeks and he has noted increased pumps, more weight, and more reps during his training. We both use 10g glutamine and 10g glycine in addition to our normal workout shakes consisting of fast digesting proteins, aminos, creatine, and salt.
[/quote]
Great advice, I normally have 5g glutamine post workout. Iāll try to have that combination during my workout tonight to see how everything goes. Carbs tomorrow!
Had my first 36 hour Carb up this weekend.
I consumed about 1400g of CHO, However only 600g where from good sources the rest was junk.
As my aim is to lose fat i have decided that this week i will have a 24 hour clean carb up.
i was thinking to have:
Mea 1
Oats 150g, milk 330ml, 2 bananas and a scoop of chocolate whey protein
Meal 2
Brown rice 100g raw weight, chicken 200g
Meal 3
Oats 150g, milk 330ml, 2 bananas and a scoop of chocolate whey protein
Meal 4
Potato 400g, chickpeas 400g
Meal 5
Oats 150g, milk 330ml, 2 bananas and a scoop of chocolate whey protein
Calories Carbs Protein Fat
4630 673g 258g 92g
i consume about 2350 calories each day during the week.
No way for us to know. Youāll have to try this for a few weeks and see. Losing fat = stay the course. Gaining fat = scale it back
The ONLY thing I might suggest is to keep an eye on the milk intake. A few people in earlier threads noted that it would bloat them up pretty good. But if you handle it well itās obviously not an issue.
[quote]Lonnie123 wrote:
No way for us to know. Youāll have to try this for a few weeks and see. Losing fat = stay the course. Gaining fat = scale it back
The ONLY thing I might suggest is to keep an eye on the milk intake. A few people in earlier threads noted that it would bloat them up pretty good. But if you handle it well itās obviously not an issue.
[/quote]
Thanks mate will play around with carbs.
The best thing about AD is the strength you gain even when your comsuming fewer calories.
[quote]timetochange wrote:
Had my first 36 hour Carb up this weekend.
I consumed about 1400g of CHO, However only 600g where from good sources the rest was junk.
As my aim is to lose fat i have decided that this week i will have a 24 hour clean carb up.
i was thinking to have:
Mea 1
Oats 150g, milk 330ml, 2 bananas and a scoop of chocolate whey protein
Meal 2
Brown rice 100g raw weight, chicken 200g
Meal 3
Oats 150g, milk 330ml, 2 bananas and a scoop of chocolate whey protein
Meal 4
Potato 400g, chickpeas 400g
Meal 5
Oats 150g, milk 330ml, 2 bananas and a scoop of chocolate whey protein
Calories Carbs Protein Fat
4630 673g 258g 92g
i consume about 2350 calories each day during the week.
Should i add anything else?
[/quote]
You can try that but it looks more like a Carb Cycling High Carb Day than an Anabolic Diet carb-up. You do have to figure out what works for you. You may be better off eating low carb all day and then just having an epic cheat meal as the last meal of the day (400-600g carbs). This depends on your metabolism, appetite, sanity, preferences, and results.
I just started doing āThe Get Shredded Diet,ā which is JBās lower calorie anabolic redux (kcals x10 BW) with a carb up every 14 days only. I am on Day 3 right now, along with doing the 5/3/1 triumvirate workout on the second cycle.
Note: Iāve always been a higher fat eating, carb sensitive guy, but I had previously been consuming 125g - 175g CHO on lifting days and then 50-100g CHO on off days, adjusting fat intake accordingly, yet I wasnāt really tracking precisely, so had a BF analysis done and found that I was higher than I was comfortable with.
[quote]JR249 wrote:
I just started doing āThe Get Shredded Diet,ā which is JBās lower calorie anabolic redux (kcals x10 BW) with a carb up every 14 days only. I am on Day 3 right now, along with doing the 5/3/1 triumvirate workout on the second cycle.
Note: Iāve always been a higher fat eating, carb sensitive guy, but I had previously been consuming 125g - 175g CHO on lifting days and then 50-100g CHO on off days, adjusting fat intake accordingly, yet I wasnāt really tracking precisely, so had a BF analysis done and found that I was higher than I was comfortable with.[/quote]
Iām definitely one of those people whom thrive at an extremely low carbohydrate amount (40 grams or less a day) and my performance stays high despite lack of carbohydrates.
[quote]RyuuBane wrote:
Iām definitely one of those people whom thrive at an extremely low carbohydrate amount (40 grams or less a day) and my performance stays high despite lack of carbohydrates.[/quote]
I am really hating life right now, but itās gotten better on day 4. Mondayās and Tuesdayās lifts were each fine, but I was likely not completely glycogen depleted yet.
I am not used to staying this extremely low (less than 50g day) for such a consecutive time period, so this is difficult. I am using the BCAA and Creatine supplements as prescribed by the diet, but not the HOT-ROX.
The Anabolic or UD2ās weekend carb ups seem so inviting right now, as this dietās structure does not allow a CHO load until day 14.
[quote]RyuuBane wrote:
Iām definitely one of those people whom thrive at an extremely low carbohydrate amount (40 grams or less a day) and my performance stays high despite lack of carbohydrates.[/quote]
I am really hating life right now, but itās gotten better on day 4. Mondayās and Tuesdayās lifts were each fine, but I was likely not completely glycogen depleted yet.
I am not used to staying this extremely low (less than 50g day) for such a consecutive time period, so this is difficult. I am using the BCAA and Creatine supplements as prescribed by the diet, but not the HOT-ROX.
The Anabolic or UD2ās weekend carb ups seem so inviting right now, as this dietās structure does not allow a CHO load until day 14.
[/quote]
The first time you do the Anabolic Diet you are also supposed to wait 2 weeks to carb up. Since I have done it for long periods of time I can usually jump right back into a once weekly carb load.