for the record, i fucking hate carb-ups. i feel like ass. they make me feel so sluggish. cant wait to get back to pro/fat meals tomorrow.
[quote]wannabebig250 wrote:
for the record, i fucking hate carb-ups. i feel like ass. they make me feel so sluggish. cant wait to get back to pro/fat meals tomorrow.[/quote]
I like to eat them but not when the day is almost over. At the end of the day iām starting to feel it in the belly and i know its time to make the transition. |āThe reconstruction of the anabolic dietā gave me some new game play though.Eating some fruits now and love it! Tomorrow around six gonna run me some uphills hehe.
[quote]cdub563 wrote:
[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.[/quote]
Quote* Dr mauro: strict Low-Carb Assessment Phase. This phase
lasts anywhere from two to several weeks and allows you to determine if youāre an
efficient fat user and as such can do quite nicely without too many carbs. If thatās true,
then youāre all set to carry on with the low-carb five-day, two-day phase shift regimen. Give it some more time? Plus 262?grams of protein is a lot even me was double thinking about that in the beginning.NO chicken! lolā¦If you have
an extremely low metabolic rate, you may have to cut back calories but try to stick with the plan. And like CT said for people with higher fat% a full carb-up day is too much. More like 1 till 3 carb-up meals. Donāt over do cardio and or weighlifting and only take a POW shake. I donāt add EVOO anymore because i want the insuline spike with the aminos to enter FAST!! How about your visits to the toilet? How do you feel, and how is your training now? You may not believe it but i was actually googling to see if i could give your some better answers lol hahaā¦
[quote]wannabebig250 wrote:
[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]
By the way i thought you were on the CBL?
I am still debating if i will continue using coconut oil or a MCT.
According Dr mauro āMedium chain triglycerides (MCTs) also get a big thumb down for use with the
Metabolic Diet. Very few foods actually contain MCTs, but youāll find some popular
MCTsupplements out there, mostly derived from coconut oil. Many people in a
higher-fat regimen are bullish on these products. They say, āItās fat, why canāt we use
it?ā The fact is that MCTs bypass the whole energy pathway weāre trying to establish
with the Metabolic Diet and can be very counterproductive.
Not that MCTs canāt be helpful. They can be of great use on a diet high in complex
carbs because of their protein sparing effects. But on the Metabolic Diet, the body
ends up using the MCTs for energy instead of the long chain fatty acids that make up
most body fat. As such, we end up bypassing the very metabolic goals the Metabolic
Diet is set up to achieve: to burn its own fat and use those triglycerides as a primary
energy source.
The long chain triglycerides utilized in the Metabolic Diet also have several
advantages over the MCTs. They have an even greater protein-sparing effect than the
MCTs.301And along with decreasing the formation of body fat, they increase the
amount of existing body fat broken down302and greatly decrease body fat levels.ā
So yeahā¦ I do feel iām getting a little fatter too and my diet is still the same. But iāve read a lot of other things about the use of these products so i gues i just have to try it out. all bodyās are not the same:D
[quote]Webseeker wrote:
[quote]wannabebig250 wrote:
[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]
By the way i thought you were on the CBL? [/quote]
i was but i gained too much fat from my bulk during the winter and i thought i could use CBL to recomp but it wasnt working that great for fat loss. so im doing AD right now to drop as much fat as possible and MAY revisit CBL in october or whenever cold weather gets here.
First off thank you for the responses so far. I hope I didnāt hijack this thread, if I did I apologize. BUT I read it as starting a new AD thread back from the good Olā days and is a rolling learning thread.
Question
Too much protein? How can this be too much if my macros are in line with the diet? The macros are what I go by (not grams per se) and if I drop protein then fat% and carb% go up? I looked back in my journal and yeah my proteins are anywhere from 240-270 daily depending on my exact macros and on if I had 2,850-3,000+ cals (a little higher on workout days). The 3,000 cals. was supposed to be my maintenance weight cals (NON-workout days), but I DO have a slow Metabolic Rate unfortunately. I have now adjusted my cals down to compensate hopefully, which in turn dropping my cals down to 2,500 or less puts my protein at less than 200.
Web, I didnāt see your low carb assessment in the original AD book but I recall reading that somewhere. maybe it was on Dr. Dās website which seems a lot of different stuff there than in the original book. I have the Metabolic diet book on order as itās supposed to be a newer updated version so I donāt know what to expect and what info has changed? The more I read elsewhere the more vague his original AD seems to be.
I also read the same thing about the Coconut oils and MCTās by him so I stopped taking them a couple days ago, but also read somewhere else about the benefits of them and taking them with post w/o shake so IDK???
I think Iām probably a good candidate for the low carb high fat energy diet. Third day on the diet I went for a 5K run and killed it! I had the least amount of lactic acid build up in legs I think Iāve ever had, awesome endurance, may be cooincidental? 5th day did a pretty good HIIT and did great again. This week (9, 10 and 12) had some workouts and a couple were HIIT and I felt like an absolute animal and felt at least as good if not better than with carbs, so hopefully that animalistic feeling is my T levels raising saying Iām doing it right?
I went ahead and started the carb load today but gonna try to do a very light carb load (and lower GI) I read elsewhere that the first carb load should be around 15% carbs so IDK? My bathroom trips have NOT been happening this week, and very irregular. 90% of the reason I started the carb load today is cuz I wanna pound the fiber and have some shake stuff with higher carbs that makes me go. Been taking phsyllium husks powder this week whole but not helping :-0
Post workout on carb days, should I consume a normal recovery drink like EnduroxR4 since itās the carb reload?
[quote]Webseeker wrote:
I am still debating if i will continue using coconut oil or a MCT.
According Dr mauro āMedium chain triglycerides (MCTs) also get a big thumb down for use with the
Metabolic Diet. Very few foods actually contain MCTs, but youāll find some popular
MCTsupplements out there, mostly derived from coconut oil. Many people in a
higher-fat regimen are bullish on these products. They say, āItās fat, why canāt we use
it?ā The fact is that MCTs bypass the whole energy pathway weāre trying to establish
with the Metabolic Diet and can be very counterproductive.
Not that MCTs canāt be helpful. They can be of great use on a diet high in complex
carbs because of their protein sparing effects. But on the Metabolic Diet, the body
ends up using the MCTs for energy instead of the long chain fatty acids that make up
most body fat. As such, we end up bypassing the very metabolic goals the Metabolic
Diet is set up to achieve: to burn its own fat and use those triglycerides as a primary
energy source.
The long chain triglycerides utilized in the Metabolic Diet also have several
advantages over the MCTs. They have an even greater protein-sparing effect than the
MCTs.301And along with decreasing the formation of body fat, they increase the
amount of existing body fat broken down302and greatly decrease body fat levels.ā
So yeahā¦ I do feel iām getting a little fatter too and my diet is still the same. But iāve read a lot of other things about the use of these products so i gues i just have to try it out. all bodyās are not the same:D[/quote]
Thatās an older quote, I believe. Heās changed his mind more recently.
[quote]cdub563 wrote:
[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.[/quote]
I couldnāt really follow your initial post. So you were at 2100 calories per day then switched to AD at arounf 2700 calories per day?
[quote]cdub563 wrote:
First off thank you for the responses so far. I hope I didnāt hijack this thread, if I did I apologize. BUT I read it as starting a new AD thread back from the good Olā days and is a rolling learning thread.
Question
Too much protein? How can this be too much if my macros are in line with the diet? The macros are what I go by (not grams per se) and if I drop protein then fat% and carb% go up? I looked back in my journal and yeah my proteins are anywhere from 240-270 daily depending on my exact macros and on if I had 2,850-3,000+ cals (a little higher on workout days). The 3,000 cals. was supposed to be my maintenance weight cals (NON-workout days), but I DO have a slow Metabolic Rate unfortunately. I have now adjusted my cals down to compensate hopefully, which in turn dropping my cals down to 2,500 or less puts my protein at less than 200.
Web, I didnāt see your low carb assessment in the original AD book but I recall reading that somewhere. maybe it was on Dr. Dās website which seems a lot of different stuff there than in the original book. I have the Metabolic diet book on order as itās supposed to be a newer updated version so I donāt know what to expect and what info has changed? The more I read elsewhere the more vague his original AD seems to be.
I also read the same thing about the Coconut oils and MCTās by him so I stopped taking them a couple days ago, but also read somewhere else about the benefits of them and taking them with post w/o shake so IDK???
I think Iām probably a good candidate for the low carb high fat energy diet. Third day on the diet I went for a 5K run and killed it! I had the least amount of lactic acid build up in legs I think Iāve ever had, awesome endurance, may be cooincidental? 5th day did a pretty good HIIT and did great again. This week (9, 10 and 12) had some workouts and a couple were HIIT and I felt like an absolute animal and felt at least as good if not better than with carbs, so hopefully that animalistic feeling is my T levels raising saying Iām doing it right?
I went ahead and started the carb load today but gonna try to do a very light carb load (and lower GI) I read elsewhere that the first carb load should be around 15% carbs so IDK? My bathroom trips have NOT been happening this week, and very irregular. 90% of the reason I started the carb load today is cuz I wanna pound the fiber and have some shake stuff with higher carbs that makes me go. Been taking phsyllium husks powder this week whole but not helping :-0
Post workout on carb days, should I consume a normal recovery drink like EnduroxR4 since itās the carb reload? [/quote]
My original ratios were 3%carbs/37%protein/60% fat. Which gave me a whooping 370g protein! So yeah that seemed too much. I think glitch told me to try to make it even and i did so my fat and proteins are 50/50.Not going to the bathroom regularly could have something to do with your problem? Remember not everybody is the same.
Taking flaxseed for me was a NO NO. Made it almost impossible, even drank more ( and i already drink 4 or 5 liters.)low carb assessment is written in the metabolic diet. And i think they carb deducting thing in the Anabolic solution.As i hit the weights for 3 days per week and run 3 times a week as well my calories are always the same for now. On my running days i take the POW shake too.
I take the normal shake on the carb-up day with low fat milk and my other brand of aminos lol.Dr mauro approved a minimum of 40% in the start-up phase so i think you will be alright.I know that he was very vague in the first book and in the others a more detailed. About the about the Coconut oils and MCTās i donāt know indeed but iāll just try it out i gues.I know that JK29 takes it before a workout and cooks with it just like CT so as long if it works no problem i gues. As long as you feel good, i think is a good sign although i was crashing like a mofo on the third day lol. Iām not really counting carbs on my carbs day but maybe i should. Dr mark poteet wrote a fine piece about called āthe reconstruction of the anabolic dietā so maybe you should check it out:D PS.Coconut oil is predominantly medium chain triglycerides, which the liver can metabolise very quickly to free fatty acids which can be used immediately for energy. SO Instead of oxidising and using your own fat stores during the workout, your body will first burn through the MCTās youāre providing it via the coconut oil. Hmzzz. If i will cook all my big meals in coconut oil, would that give me energy throughout the day and interfere with my fat for fuel/burning mode or am i just talking BS?
[quote]Webseeker wrote:
I am still debating if i will continue using coconut oil or a MCT.
According Dr mauro āMedium chain triglycerides (MCTs) also get a big thumb down for use with the
Metabolic Diet. Very few foods actually contain MCTs, but youāll find some popular
MCTsupplements out there, mostly derived from coconut oil. Many people in a
higher-fat regimen are bullish on these products. They say, āItās fat, why canāt we use
it?ā The fact is that MCTs bypass the whole energy pathway weāre trying to establish
with the Metabolic Diet and can be very counterproductive.
Not that MCTs canāt be helpful. They can be of great use on a diet high in complex
carbs because of their protein sparing effects. But on the Metabolic Diet, the body
ends up using the MCTs for energy instead of the long chain fatty acids that make up
most body fat. As such, we end up bypassing the very metabolic goals the Metabolic
Diet is set up to achieve: to burn its own fat and use those triglycerides as a primary
energy source.
The long chain triglycerides utilized in the Metabolic Diet also have several
advantages over the MCTs. They have an even greater protein-sparing effect than the
MCTs.301And along with decreasing the formation of body fat, they increase the
amount of existing body fat broken down302and greatly decrease body fat levels.ā
So yeahā¦ I do feel iām getting a little fatter too and my diet is still the same. But iāve read a lot of other things about the use of these products so i gues i just have to try it out. all bodyās are not the same:D[/quote]
Like MAF said, thatās antiquated. Eat the shit out of Coconut Oil.
JK
do you guys use coconut oil regularly on the AD? i havent used it in a few months. i saw it on sale at the health food store yesterday but didnt grab any.
[quote]MAF14 wrote:
[quote]cdub563 wrote:
[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.[/quote]
I couldnāt really follow your initial post. So you were at 2100 calories per day then switched to AD at around 2700 calories per day?[/quote]
I was at around 2,250 to 2,400 a day for the last 100 days and was leaning up very successfully and consistantly up till AD. I took all measurements and pictures every 30 days and lost 4" on my waist. Iāve been watching my body very closely daily. I am definitely gaining fat NO question and itās not just bloat. Iāve been measuring with calipers, plus all else mentioned included mirror, tighter pants, and love handles hanging over, even feel sloppy and loose fat back jiggling on chest now. 2 weeks ago then switched to AD and started my calories at 3,000 - 3,200 (on workout days) and here came fatty.
Iāve now got as much if not more fat than I did 5-6 weeks ago, it just makes me sick to move backwards and lose all that progress.
Web- can you post a link to the reconstructing the AD P-2? Iāve been trying to search for it but canāt find it.
So do you guys think it was the added surplus of calories that has made me fat?
[quote]wannabebig250 wrote:
do you guys use coconut oil regularly on the AD? i havent used it in a few months. i saw it on sale at the health food store yesterday but didnt grab any.[/quote]
3-4 TBSP every day. By far my favorite oil to fry eggs and veggies in.
[quote]MAF14 wrote:
[quote]wannabebig250 wrote:
do you guys use coconut oil regularly on the AD? i havent used it in a few months. i saw it on sale at the health food store yesterday but didnt grab any.[/quote]
3-4 TBSP every day. By far my favorite oil to fry eggs and veggies in.[/quote]
damn, now im curious if it really makes a difference in fat loss. i remember Bonez said he noticed a difference from coconut oil and leucine everyday.
[quote]wannabebig250 wrote:
do you guys use coconut oil regularly on the AD? i havent used it in a few months. i saw it on sale at the health food store yesterday but didnt grab any.[/quote]
I was using it for all my big meals but gonna try without it this week.
[quote]JK29 wrote:
[quote]Webseeker wrote:
I am still debating if i will continue using coconut oil or a MCT.
According Dr mauro āMedium chain triglycerides (MCTs) also get a big thumb down for use with the
Metabolic Diet. Very few foods actually contain MCTs, but youāll find some popular
MCTsupplements out there, mostly derived from coconut oil. Many people in a
higher-fat regimen are bullish on these products. They say, āItās fat, why canāt we use
it?ā The fact is that MCTs bypass the whole energy pathway weāre trying to establish
with the Metabolic Diet and can be very counterproductive.
Not that MCTs canāt be helpful. They can be of great use on a diet high in complex
carbs because of their protein sparing effects. But on the Metabolic Diet, the body
ends up using the MCTs for energy instead of the long chain fatty acids that make up
most body fat. As such, we end up bypassing the very metabolic goals the Metabolic
Diet is set up to achieve: to burn its own fat and use those triglycerides as a primary
energy source.
The long chain triglycerides utilized in the Metabolic Diet also have several
advantages over the MCTs. They have an even greater protein-sparing effect than the
MCTs.301And along with decreasing the formation of body fat, they increase the
amount of existing body fat broken down302and greatly decrease body fat levels.ā
So yeahā¦ I do feel iām getting a little fatter too and my diet is still the same. But iāve read a lot of other things about the use of these products so i gues i just have to try it out. all bodyās are not the same:D[/quote]
Like MAF said, thatās antiquated. Eat the shit out of Coconut Oil. LOL@antiquated
JK[/quote]
Well I just carbed up as normal this weekend after all but kept it lower GI and clean with mainly grains, vegetables and fruit (a LOT of fiber LOL). Not going overboard on carb up days and still very strictly watching my macroās and keeping my calories in check too, I need to cut. Seemed like I kinda got a buzz from a smoothie yesterday morning with blueberries/strawberries, protein, oatmeal, spinach and fiber but didnāt feel too bad. Workout seemed to go fairly well and not sure it was hindered from the carbs.
This mornings smoothie seemed to almost knock me out. Got little sleep last night so not sure if it was the carbs that put me out or a combo.
What do you guys do for your pre-bed meals?
How long before bed?
How many calories?
I donāt want this to impede my fat loss, but trying to follow the diet.
Iāve been doing maybe 2-4oz chicken breast w/some fish oil or casein (1 carb) w/ oil right at bedtime.
Just finished my first carb load weekend after 14 days of no carbsā¦gotta say it is funny being 4 lbs heavier on Sunday might but looking leaner. Is that pretty normal?
[quote]bbattle wrote:
Just finished my first carb load weekend after 14 days of no carbsā¦gotta say it is funny being 4 lbs heavier on Sunday might but looking leaner. Is that pretty normal? [/quote]
It is. And itās awesome.
Youāre muscles fill up w/ glycogen and I feel like they suck up the layer of water under your skin making you look leaner. I find I look my best on Sundays or Mondays (1-2 days after carbs).
Congrats on making it though the 14 days.
JK