[quote]wannabebig250 wrote:
[quote]as wrote:
[quote]wannabebig250 wrote:
[quote]MAF14 wrote:
[quote]wannabebig250 wrote:
[quote]wukillabee wrote:
Well im gonna drop my cal just under my maintenance… i was eating 3400-3500 while my maintenance is 3060 so maybe thats why. Ill drop to 2800 and see what happen. Since how long are you on this diet and does it worked for you?[/quote]
i did it very strict for probably 1.5-2 years, a couple of years ago and maintained my weight really easily.
nowadays it doesnt work as well for me doing it strict, so i kind of tweak it a bit.[/quote]
Go on…[/quote]
lol well. through numerous failed attempts at making it through the induction the past 4 months (finally did), ive come to realize my body can only make it through 2 grueling workouts without carbs and then im fully depleted. so after the 2nd workout, OR the next day which is always an off day, i include maybe 40-60g of carbs at dinner from veggies, fruit, some non gluten starches like potato or rice. enough to make it through the next 2 workouts until my carbup.
like tonight i had some green beans, corn and a few slices of potato. im set until the weekend now. its not a midweek carbup per se like the book recommends 150-300g of carbs, just enough to make me feel like i can lift heavy for another 2 workouts. and the weekend i do best with only 24 hours of carbs. usually friday night until saturday night. i tried all day saturday and sunday this weekend and bloated the fuck out and im retaining way way too much water.
i also like MODOK’s approach where he has 10% carbs as it allows him to eat good stuff like spaghetti squash, apples, berries, a ton of green veggies. i think the AD is all about finding out what works best for you. i function great on 65% fats, and minimum 1g/lbs of protein. so that leaves some wiggle room if i wanted to include an apple a day or tons of green veggies and maybe some berries. plus i noticed when hes in mass gaining mode he includes some cream of wheat/rice post workout.[/quote]
I’ve been doing various CKD’s for yrs for cutting and pretty much force myself to stick to the ultra low carbs on weekdays and then load from friday night to sunday night because this is what’s worked best for me as far as body comp.
The problem is I want to make this sort of a lifestlye but can’t because I always have the same following issues; after my first two of workouts I’m depleted and tired, plus I really start to feel pysically drained and fatigued by the time friday rolls around. Upping the calories makes no difference, it’s the lack of carbs that does it to me even though mentally I’m sharp and actually require less sleep because its so deep. Also the 2 day carb load really makes me sleepy and tired but if I keep it shorter I don’t load up enough. Plus the constant flip flopping of carbs/no carbs to such a degree wears me out.
I’ve toyed with the idea of the midweek small carb up like 150-200 grms or just upping the carbs during the week to maybe 20% of my total calories. I know in the AD book he mentions both possiblities for some people.
My question is even though Dr. DiPasqual mentions this as a possible variation does this still make it a CKD or is it really still the AD?
Do you think that a midweek carb up or upping carbs to about 20% of total calories a day during the week kind of negate the whole premise behind the diet, the fat burning during the week and the supercompensation of the carb load on the weekend?
Wouldn’t doing this in essence just be a normal timed carb type diet?
Basically I’m trying to figure out at what point do the purported beneficial effects of the AD like the sharper focus, fat burning,improved insulin sensitivity,glycogen supercompensation etc. diminish or become negated because of the carb intake at midweek or higher intake all week.
I prefer going with the higher carb amount steady through the week and a more human sized carb load on the weekend because it’s not as much of a drastic flip flop every week but at what carb amount is it no longer AD? I cant imagine doing 150 grms a day steady through the week and it still being AD and still being fat adapted even though he mentions this in the book.
[/quote]
have you tried putting those 20% of calories post workout? kind of like a super clean carb backloading, without all the shitty foods kiefer recommends. like 150-300g of rice, potatoes all in your 1 post workout meal. when in mass gaining mode i might try that to keep true to the AD but use it as a long term lifestyle. if youre interested in how MODOK adds carbs into his diet, i found this interesting. lots of veggies and fruits without worrying about the carb count, plus carbs post workout if gaining.
Breakfast:
Omelet: 3 eggs (pastured of course ), 1 oz raw milk cheddar cheese, 6 oz grass fed ground beef, 2 cups spinach, 1 cup mixed peppers and onions. Cooked in 2 tbsp coconut oil or butter
1 cup berries
Lunch
1 cup Spaghetti squash with 1 cup homemade bolognese sauce
1 apple
Protein shake
75 g of mixed blend protein
2 tbsp coconut flakes (unsweetened)
1/4 c raw nuts
1/2 whole baked rosemary chicken with vegetables ( carrots, parsnips, onions, turnips)
Creamed kale
workout
intra-workout- 20 g pepto-pro with sugar free gatorade, 10 g creatine
post workout: 50 g blended protein (maintenance) and 1/4 cup cream of rice cereal (if gaining)
Bedtime
2 slices canadian bacon
1 oz raw cheese[/quote]
I actually did switch over to a clean small backload because CBL wasn’t working for me. Worked better but couldn’t deal with the low blood sugar swings on days off. On AD once I’m low for a few days I’m ok till about mid week then feel drained.
The thing is I do much better with pre workout carbs than post.
My concern was that adding these carbs 4-5 times a week either pre or post wouldn’t really be AD anymore and wouldn’t get the benefits of the diet.
