has anybody roasted pecans in a pan with a bit of butter and some salt? omg i could live off these and theyre totally AD okay. 1oz is 193 cals, 20g fat, 4g carbs but 3g is fibre, and 3g protein. win!
[quote]wannabebig250 wrote:
has anybody roasted pecans in a pan with a bit of butter and some salt? omg i could live off these and theyre totally AD okay. 1oz is 193 cals, 20g fat, 4g carbs but 3g is fibre, and 3g protein. win![/quote]
Sure gonna try that!
[quote]wannabebig250 wrote:
[quote]Webseeker wrote:
[quote]wannabebig250 wrote:
lol thanks guys, but i meant more along the lines of preworkout bcaa/glutamine/leucine/citrulline malate, etc. to prevent protein breakdown. for energy i just take a shot of espresso or a preworkout energy drink.
im more interested in what can be used to promote protein synthesis during the workout itself. im thinking along the lines of palumbo and just 25g of whey isolate pre and post. [/quote]
I think if you keep your weightlifting at about an hour you donāt need to worry about muscle protein breakdown. As long as you take the POW shake. But i can be wrong:D The whole thing about the AD is using fat for fuel and maybe some proteins too, while maintaining muscle mass. Quote Dr mauro āFat works in the same way as glucose when youāre on the Metabolic Diet. It protects the muscle by serving as an alternative, more available source of energy and it does this without having to take in more calories since the body has learned to oxidize body fat to provide that needed energy. So now when you exercise you donāt need to take in carbs to spare your muscles. Your body will burn up your excess bodyfat to provide the energy it needs to exercise at the same time sparing muscle proteinā Page nr 36 Anabolic solution. He does talk about supplementing and i should digg into it again:D So much to learn and read and to do lolā¦ P.s you talked about promoting protein synthesis i saw when i was reading it again hahahā¦ Wouldnāt that be adding more calories?[/quote]
yea i read that part but then he also recommends all these formulas to increase anabolism with a ton of different amino acids.[/quote]
TRue. But your question got me thinking and iāll start googling my ass off a bit. Iām ready to experiment with the AD.
this is a weird ass diet lol. day 10. despite having jello legs from complete glycogen depletion, being flat as fuck, and pre exhausting quads with leg extensions, i still hit a 335lbs PR squat. win!
[quote]wannabebig250 wrote:
this is a weird ass diet lol. day 10. despite having jello legs from complete glycogen depletion, being flat as fuck, and pre exhausting quads with leg extensions, i still hit a 335lbs PR squat. win!
[/quote]
Hahaha!! It is funny because, Dr mauro is saying that in the induction phase you should not hit the heavy weights but including me nobody seems to follow that rule:D
I got stronger during the induction phase as well. I was eating a shit-ton of food though, and was coming off of an already low carb diet.
[quote]Webseeker wrote:
[quote]wannabebig250 wrote:
this is a weird ass diet lol. day 10. despite having jello legs from complete glycogen depletion, being flat as fuck, and pre exhausting quads with leg extensions, i still hit a 335lbs PR squat. win!
[/quote]
Hahaha!! It is funny because, Dr mauro is saying that in the induction phase you should not hit the heavy weights but including me nobody seems to follow that rule:D[/quote]
i never read anything about no heavy weights? lol
[quote]JK29 wrote:
I got stronger during the induction phase as well. I was eating a shit-ton of food though, and was coming off of an already low carb diet. [/quote]
i eat a ton on workout days, like 3000 calories or more. but on non workout days im not hungry at all so im averaging around 2200.
made it through the 12 day induction phase. carb up begins tomorrow night into all day saturday. wiiiiiinnnnn. wasnt even that hard this time around!
[quote]wannabebig250 wrote:
made it through the 12 day induction phase. carb up begins tomorrow night into all day saturday. wiiiiiinnnnn. wasnt even that hard this time around![/quote]
Thatās great to hear!
Iād suggest searching āReconstructing the Anabolic Diet- Part 2ā and clicking the first or second link. Itās all about the carb-load and how to do it efficiently. Iāve changed the way I carb up due to it.
Basically the author (very smart guy) breaks down the carb up into 3 portions
Phase 1 ā 6 hour āfree-for-allā
Phase 2 ā 12-18 hour glycogen supercompensation period
Phase 3 ā 4-6 hour transition
Cheers,
JK
[quote]JK29 wrote:
[quote]wannabebig250 wrote:
made it through the 12 day induction phase. carb up begins tomorrow night into all day saturday. wiiiiiinnnnn. wasnt even that hard this time around![/quote]
Thatās great to hear!
Iād suggest searching āReconstructing the Anabolic Diet- Part 2ā and clicking the first or second link. Itās all about the carb-load and how to do it efficiently. Iāve changed the way I carb up due to it.
Basically the author (very smart guy) breaks down the carb up into 3 portions
Phase 1 ā 6 hour ĆĀ¢??free-for-allĆĀ¢??
Phase 2 ā 12-18 hour glycogen supercompensation period
Phase 3 ā 4-6 hour transition
Cheers,
JK[/quote]
lol yea i read it last week.
[quote]wannabebig250 wrote:
[quote]JK29 wrote:
[quote]wannabebig250 wrote:
made it through the 12 day induction phase. carb up begins tomorrow night into all day saturday. wiiiiiinnnnn. wasnt even that hard this time around![/quote]
Thatās great to hear!
Iād suggest searching āReconstructing the Anabolic Diet- Part 2ā and clicking the first or second link. Itās all about the carb-load and how to do it efficiently. Iāve changed the way I carb up due to it.
Basically the author (very smart guy) breaks down the carb up into 3 portions
Phase 1 ā 6 hour Ć?ĆĀ¢??free-for-allĆ?ĆĀ¢??
Phase 2 ā 12-18 hour glycogen supercompensation period
Phase 3 ā 4-6 hour transition
Cheers,
JK[/quote]
lol yea i read it last week. [/quote]
Iām psyched to see your progress. Take pictures and write stuff down so you can show off in a few months!
Luck,
JK
[quote]wannabebig250 wrote:
made it through the 12 day induction phase. carb up begins tomorrow night into all day saturday. wiiiiiinnnnn. wasnt even that hard this time around![/quote]
Nice going! Have fun and some relax time saturday:D
Hello all, long time lurker first time poster. I didnāt see a place to introdcue myslef so forgive me if there was. Looks like a great place to be and I admire and appreciate everybody knowledge and input.
I am on day 13 of the AD (induction period) and today is supposed to start my carb loading, but have really gotten fat over the last 12 days and trying to figure out just WTF I did wrong. Itās either too much carbs or calories? When I say too many carbs Iām not talking net carbs, but carbs including fiber. It seems everybody says to deduct your fiber and thatās what Iāve done. Iām worried because Dr. Mauro doesnāt say to deduct them in the book AD Diet book that I recall reading. Net carbs have been from 18-28g but including fiber upwards of 45-55g and calories 3,000-3,150 (BW X 18 for the first 3-4 weeks), but the cunningham equation puts me right around 2,988 I think. Iāve been very constant around 35/5/60 so far, up to 64% fat at times. He says NOT to try and cut or bulk during this period but to stick to the BW X 18 for the transition, but f-ck that. I started cutting my cals. back down to 2,200-2,350 or so 2 days ago. Just sick that I gained so much fat back in less than 2 weeks!
I have read the original Anabolic Diet book by Dr Mauro DiP, been researching it on the threads over the last few weeks, different sources, googling, as well as reading what I could in that time. Like eat like a man I and II, and some of the AD thread with DH and the crew, but need immediate helpā¦ PLEASE!
Iām at the point now I am questioning abandoning this diet but I really donāt want to, just want the benefits others are getting from all Iāve read. I am very dedicated and strict about my diet and workouts. Over the last 100 days Iāve been busting my ass working out hard and as well as some HIIT and cardio. Dropped 20lbs and quite a bit of fat, but I want to really lean up around the 8-10% mark as Iām about 15% now and feel way to sloppy. Iāve always had trouble leaning and hope the AD will get me there.
Last 100 days Iāve been consuming about 2,200-2,450 calories and Iād say my maintenance level feels like itās around 2,500. I had my ratios from 50/30/20 first 30 days, 40/40/20/ next 30 days, and around 25-30/45-50/20 but fat loss kinda slowed the last 30 I assume due to extra carbs. Most carbs were whole food, rice, quinoa,whole wheat, or whole wheat pasta.
Breakast is usually 3-4 whole eggs and 4 pieces of bacon (or 2 bacon 2 sausage links) fried in butter and sometimes Iād add a whey/EVOO
Snack usually 1-2OZ cheese and meat (pepperoni,salami etc)
Lunch- steak, 1C. broccolli fried in EVOO, spinach/romain lettuce w/ red wine vinneger or
hamburger with the similar for lunch or
Chicken legs/thighs with skin on
Snack- same as first or when in a hurry sometimes whey/EVOO/heavy whipping cream mixed in water
Dinner - Hamburger, steak, chicken, or shrimp fried in EVOO and real butter
Pre-bed- whey or 2-4 oz chicken and Fish oil caps
My fibers come from spinach, lettuce, chia seeds, flax seeds, equate fiber, almonds etcā¦
I felt like I was doing this by the book except I had extra fiber that I deducted to = net carbs.
So is it my carbs/fiber too high or my calories that Iād just bumped up 600-750 cals?
Fats come from the meats above, EVOO, real butter, fish oils, coconut oils, flax seeds, chia seeds
Carbs are from the salami, pepperoni, sausage etcā¦ cheese, almonds, whey (just bought zero carbs today) and from some red/green super food powder.
My questions are;
1.Is is my carbs (Net+Fiber) that are too high making me fatter over the last 2 weeks?
2.Is it my extra 600-750 calories that have made me pack on fat over the last 2 weeks?
3.If it is my carbs, should I wait another 12 days (2 weekends from now) before my carb up?
4.Should I just carb tomorrow?
I would appreciate responses and help. I will share my journey on this as well if I can get it nailed down.
[quote]cdub563 wrote:
Hello all, long time lurker first time poster. I didnāt see a place to introdcue myslef so forgive me if there was. Looks like a great place to be and I admire and appreciate everybody knowledge and input.
I am on day 13 of the AD (induction period) and today is supposed to start my carb loading, but have really gotten fat over the last 12 days and trying to figure out just WTF I did wrong. Itās either too much carbs or calories? When I say too many carbs Iām not talking net carbs, but carbs including fiber. It seems everybody says to deduct your fiber and thatās what Iāve done. Iām worried because Dr. Mauro doesnāt say to deduct them in the book AD Diet book that I recall reading. Net carbs have been from 18-28g but including fiber upwards of 45-55g and calories 3,000-3,150 (BW X 18 for the first 3-4 weeks), but the cunningham equation puts me right around 2,988 I think. Iāve been very constant around 35/5/60 so far, up to 64% fat at times. He says NOT to try and cut or bulk during this period but to stick to the BW X 18 for the transition, but f-ck that. I started cutting my cals. back down to 2,200-2,350 or so 2 days ago. Just sick that I gained so much fat back in less than 2 weeks!
I have read the original Anabolic Diet book by Dr Mauro DiP, been researching it on the threads over the last few weeks, different sources, googling, as well as reading what I could in that time. Like eat like a man I and II, and some of the AD thread with DH and the crew, but need immediate helpā¦ PLEASE!
Iām at the point now I am questioning abandoning this diet but I really donāt want to, just want the benefits others are getting from all Iāve read. I am very dedicated and strict about my diet and workouts. Over the last 100 days Iāve been busting my ass working out hard and as well as some HIIT and cardio. Dropped 20lbs and quite a bit of fat, but I want to really lean up around the 8-10% mark as Iām about 15% now and feel way to sloppy. Iāve always had trouble leaning and hope the AD will get me there.
Last 100 days Iāve been consuming about 2,200-2,450 calories and Iād say my maintenance level feels like itās around 2,500. I had my ratios from 50/30/20 first 30 days, 40/40/20/ next 30 days, and around 25-30/45-50/20 but fat loss kinda slowed the last 30 I assume due to extra carbs. Most carbs were whole food, rice, quinoa,whole wheat, or whole wheat pasta.
Breakast is usually 3-4 whole eggs and 4 pieces of bacon (or 2 bacon 2 sausage links) fried in butter and sometimes Iād add a whey/EVOO
Snack usually 1-2OZ cheese and meat (pepperoni,salami etc)
Lunch- steak, 1C. broccolli fried in EVOO, spinach/romain lettuce w/ red wine vinneger or
hamburger with the similar for lunch or
Chicken legs/thighs with skin on
Snack- same as first or when in a hurry sometimes whey/EVOO/heavy whipping cream mixed in water
Dinner - Hamburger, steak, chicken, or shrimp fried in EVOO and real butter
Pre-bed- whey or 2-4 oz chicken and Fish oil caps
My fibers come from spinach, lettuce, chia seeds, flax seeds, equate fiber, almonds etcā¦
I felt like I was doing this by the book except I had extra fiber that I deducted to = net carbs.
So is it my carbs/fiber too high or my calories that Iād just bumped up 600-750 cals?
Fats come from the meats above, EVOO, real butter, fish oils, coconut oils, flax seeds, chia seeds
Carbs are from the salami, pepperoni, sausage etcā¦ cheese, almonds, whey (just bought zero carbs today) and from some red/green super food powder.
My questions are;
1.Is is my carbs (Net+Fiber) that are too high making me fatter over the last 2 weeks?
2.Is it my extra 600-750 calories that have made me pack on fat over the last 2 weeks?
3.If it is my carbs, should I wait another 12 days (2 weekends from now) before my carb up?
4.Should I just carb tomorrow?
I would appreciate responses and help. I will share my journey on this as well if I can get it nailed down.
[/quote]
Hmzz i donāt know:D Give it more time? Check everything for sugar? Stop supplementing whey? Eat less protein? Too much protein will prevent the shift into ketoses because the liver will convert some of the protein into glucose. I always deduct fiber from carb intake. Dr mauro did say you need to deduct it and it is in one of his books.Stop the chicken? You can try to carb up or like Dr mauro said do another 12 days.
[quote]wannabebig250 wrote:
lol thanks guys, but i meant more along the lines of preworkout bcaa/glutamine/leucine/citrulline malate, etc. to prevent protein breakdown. for energy i just take a shot of espresso or a preworkout energy drink.
im more interested in what can be used to promote protein synthesis during the workout itself. im thinking along the lines of palumbo and just 25g of whey isolate pre and post. [/quote]
Add 5g leucine to each before/after shake?
How are you judging the fat gain? Scale or mirror? I just find it hard to believe you would gain a significant amount of fat in such short timeā¦
[quote]MAF14 wrote:
[quote]wannabebig250 wrote:
lol thanks guys, but i meant more along the lines of preworkout bcaa/glutamine/leucine/citrulline malate, etc. to prevent protein breakdown. for energy i just take a shot of espresso or a preworkout energy drink.
im more interested in what can be used to promote protein synthesis during the workout itself. im thinking along the lines of palumbo and just 25g of whey isolate pre and post. [/quote]
Add 5g leucine to each before/after shake?[/quote]
i actually ordered like 3lbs of BCAAās already lol. figure iād have all my bases covered with a pre-workout pro/fat meal and then 10-15g of BCAAās pre/intra/post workout.
[quote]cdub563 wrote:
Hello all, long time lurker first time poster. I didnāt see a place to introdcue myslef so forgive me if there was. Looks like a great place to be and I admire and appreciate everybody knowledge and input.
I am on day 13 of the AD (induction period) and today is supposed to start my carb loading, but have really gotten fat over the last 12 days and trying to figure out just WTF I did wrong. Itās either too much carbs or calories? When I say too many carbs Iām not talking net carbs, but carbs including fiber. It seems everybody says to deduct your fiber and thatās what Iāve done. Iām worried because Dr. Mauro doesnāt say to deduct them in the book AD Diet book that I recall reading. Net carbs have been from 18-28g but including fiber upwards of 45-55g and calories 3,000-3,150 (BW X 18 for the first 3-4 weeks), but the cunningham equation puts me right around 2,988 I think. Iāve been very constant around 35/5/60 so far, up to 64% fat at times. He says NOT to try and cut or bulk during this period but to stick to the BW X 18 for the transition, but f-ck that. I started cutting my cals. back down to 2,200-2,350 or so 2 days ago. Just sick that I gained so much fat back in less than 2 weeks!
I have read the original Anabolic Diet book by Dr Mauro DiP, been researching it on the threads over the last few weeks, different sources, googling, as well as reading what I could in that time. Like eat like a man I and II, and some of the AD thread with DH and the crew, but need immediate helpā¦ PLEASE!
Iām at the point now I am questioning abandoning this diet but I really donāt want to, just want the benefits others are getting from all Iāve read. I am very dedicated and strict about my diet and workouts. Over the last 100 days Iāve been busting my ass working out hard and as well as some HIIT and cardio. Dropped 20lbs and quite a bit of fat, but I want to really lean up around the 8-10% mark as Iām about 15% now and feel way to sloppy. Iāve always had trouble leaning and hope the AD will get me there.
Last 100 days Iāve been consuming about 2,200-2,450 calories and Iād say my maintenance level feels like itās around 2,500. I had my ratios from 50/30/20 first 30 days, 40/40/20/ next 30 days, and around 25-30/45-50/20 but fat loss kinda slowed the last 30 I assume due to extra carbs. Most carbs were whole food, rice, quinoa,whole wheat, or whole wheat pasta.
Breakast is usually 3-4 whole eggs and 4 pieces of bacon (or 2 bacon 2 sausage links) fried in butter and sometimes Iād add a whey/EVOO
Snack usually 1-2OZ cheese and meat (pepperoni,salami etc)
Lunch- steak, 1C. broccolli fried in EVOO, spinach/romain lettuce w/ red wine vinneger or
hamburger with the similar for lunch or
Chicken legs/thighs with skin on
Snack- same as first or when in a hurry sometimes whey/EVOO/heavy whipping cream mixed in water
Dinner - Hamburger, steak, chicken, or shrimp fried in EVOO and real butter
Pre-bed- whey or 2-4 oz chicken and Fish oil caps
My fibers come from spinach, lettuce, chia seeds, flax seeds, equate fiber, almonds etcā¦
I felt like I was doing this by the book except I had extra fiber that I deducted to = net carbs.
So is it my carbs/fiber too high or my calories that Iād just bumped up 600-750 cals?
Fats come from the meats above, EVOO, real butter, fish oils, coconut oils, flax seeds, chia seeds
Carbs are from the salami, pepperoni, sausage etcā¦ cheese, almonds, whey (just bought zero carbs today) and from some red/green super food powder.
My questions are;
1.Is is my carbs (Net+Fiber) that are too high making me fatter over the last 2 weeks?
2.Is it my extra 600-750 calories that have made me pack on fat over the last 2 weeks?
3.If it is my carbs, should I wait another 12 days (2 weekends from now) before my carb up?
4.Should I just carb tomorrow?
I would appreciate responses and help. I will share my journey on this as well if I can get it nailed down.
[/quote]
like MAF said, are you going by mirror or scale? i lost almost 10lbs off the bat but gained 5lbs back the 2nd week on ADā¦and it wasnt fat. if you gained scale weight but your pants feel looser around the waist, pat yourself on the back because that is not fat.
[quote]Webseeker wrote:
Hmzz i donāt know:D Give it more time? Check everything for sugar? Stop supplementing whey? Eat less protein? Too much protein will prevent the shift into ketoses because the liver will convert some of the protein into glucose. I always deduct fiber from carb intake. Dr mauro did say you need to deduct it and it is in one of his books.Stop the chicken? You can try to carb up or like Dr mauro said do another 12 days.[/quote]
My protein macros are in line so Iām not getting too much protein 35p/5c/60F (Fat up to 64%)
Iām super anal about checking every label for sugars, I log every single thing that goes in on myfitnesspal.com The whey is usually post w/o or just some extra cals and that I can add EVOO to, or when Iām rushed for a snack.
Iām pretty sure it wasnāt in his first book that he talks about deducting fiber from carbs (maybe in the Anabolic soloution/or metabolic diet?). Even his sample meal plans have less than 25g carbs including fiber daily, crazy itās all meat and cheese.
I just want to make sure that my body has made the Metabolic shift before I carbed up, thatās what Iām most worried about. His first book seems very vague compared to all the other material and threads Iāve read after.
How do I know if my body has made the Metabolic shift or not? I sure canāt guage it from the fat gain LOL!
[quote]MAF14 wrote:How are you judging the fat gain? Scale or mirror? I just find it hard to believe you would gain a significant amount of fat in such short timeā¦
[/quote]
I hear you there, and wouldnāt believe it if I didnāt see it. Measuring using calipers, extra fat hanging over my waist band on the sides, waist size increase a little, can see it in the mirror, feel it in the MOOBS, and the thing thatās worried me the most is I havenāt lost a single pound the last 2 weeks. Not that I wanna lose weight but since Iām supposed to be retaining less water then Iāve added on fat lbs. to offset the water weight loss.