NO matter what you are putting in your mug for grub you need to make sure you do the following:
Keep a daily food log
Calculate portions
Write Nutrition levels …protiens, carbs, calories, fat content.
Write down your goals in the food log at the front of the book…Wt, Daily Protien intake, etc…
Make notes on everyday if you “feel” a change in your body or muscle physiology.
When you went to bed
How long did you sleep
How restful was the sleep
Were you hungry in the middle of the night
What is your general overall well being during the day.
Your pump at the gym
How strong or weak did you feel
How did you feel mentally
Make detailed notes on the days you take “off” from your “meal plan”. My meal stints on an “off day” would consist sometimes of a 4hr stretch at Country Buffet (between the breakfast and lunch changeover) consuming the cleanest food I could find for that venue, followed two hours later with a whole pizza to myself, two ours later a whole roastissere chicken from Kroger and so on.
Once per week make not of your body weight and measurements.
If you dont keep track of what, when, and how much you are eating, building an awesome physique is a crap shoot. I dont care what “diet” you are on or concept you subscribe to. You need to be able to go back and see what you did and where you made mistakes and how you corrected them.
Example: I have my old log that shows all the food I ate and when and how much for almost a year. Its was a nutritional log book of how I went from 360lbs to 235lbs with 4% BF.
As I look through the posts I dont see any mention of such a log. How do you know where you are going if you dont know where you have been? How do you know where you are if the GPS is not accurate? If you start keeping an accurate log while on the AD plan, you will see in black and white why you feel what you feel on any given day. What works for you and what doesn’t. Just a thought
[quote]thehebrewhero wrote:
Been slakin the last 2 weeks. Not so good on the old AD or weight program. Im going to re-boot with the 12 day start up at 15x norm bodyweight. Probably do high intensity conditioning work W-W-F & 5-3-1 Program M-TH… Been eating too much crap and goofin off at pool w kids time to get back at it. Any of yall ever try something besides Ad for shedding fat fast[/quote]
Look into Rob Faigins Natural Hormone Enhancement. It has alot of the same AD concepts. I’ve never tried it bit I’ve heard that it works faster than AD.
J. K[/quote]
James, is that just a way to get lean quick versus diet lifestyle plan like AD?
I’m pumped, I had a great workout today. I started week 13 of the SH Complexes and added 5 lbs to my OHP and 10lbs to my Push Press and couldve add 5 more probably. I finished a solid 6 sets on top of that. Can’t wait to bench and deadlift tomorrow. [/quote]
Truthfully I don’t know much about NHE. It’s currently on my book list. I’ve heard good things about it most notably from DH on the old AD thread. My idea of it is bassicaly AD with smaller carb ups on Wednesdays and Saturdays… But I could be wrong. If that is the case, I would still consider it the AD lifestyle. My suggestion is to purchase and read the book. I could be butchering it right now. When I get my hands on it and read it I’ll do a quick review. I suggested it mainly b/c I’ve heard good things about it.
Still loving this AD thing but I just wanted to ask a question. Now I know that the AD diet is not a ketos diet and all that but I was doing some reading it found that some references say anything under 100 g a day will put you into some form of a ketos state. Now is that because most people with low carb diets are also limiting there cal intake?
I have clearly stated in the past that I love this diet, stand behind it and understand that the good book says that 30 g is the minimum required by the body to prevent ketos and all that I was more just wondering if that is why some reports state that anything under 100g will cause ketos.
[quote]Quadzilla4425 wrote:
Still loving this AD thing but I just wanted to ask a question. Now I know that the AD diet is not a ketos diet and all that but I was doing some reading it found that some references say anything under 100 g a day will put you into some form of a ketos state. Now is that because most people with low carb diets are also limiting there cal intake?
I have clearly stated in the past that I love this diet, stand behind it and understand that the good book says that 30 g is the minimum required by the body to prevent ketos and all that I was more just wondering if that is why some reports state that anything under 100g will cause ketos.
Any feedback?[/quote]
I’ve seen it posted a few times on this thread that the 30grms is set at that amount to keep you out of ketosis which I believe is incorrect. The 30 grms is an approximate of the maximum amount of carbs he feels you should be taking in in order to shift to fat burning. You’re right you can go into ketosis at under 100 grms if you’ve been that low for a while without a carb up and if there’s alot of physical activity.
Everyone produces ketones here and there and mostly everyone will go into ketosis when starting the diet. What happens is that after a period of time (which is the two week time frame) your body produces less ketones and shifts to burning fatty acids, hence you’re fat adapted.
I just listened to an interview with DiPasquale where he talked about this same exact thing.
According to him if you’re still producing and relying on ketones your body hasn’t become fat adapted yet.
I used to have trouble understanding the difference but I’m only slightly more clear on it now.
To me either way, whether in ketosis or not if you stick to the macros and to the diet accordingly you’re getting the same effects and benefits. To me it’s really no different than a CKD as far as results and effects.
[quote]Quadzilla4425 wrote:
Still loving this AD thing but I just wanted to ask a question. Now I know that the AD diet is not a ketos diet and all that but I was doing some reading it found that some references say anything under 100 g a day will put you into some form of a ketos state. Now is that because most people with low carb diets are also limiting there cal intake?
I have clearly stated in the past that I love this diet, stand behind it and understand that the good book says that 30 g is the minimum required by the body to prevent ketos and all that I was more just wondering if that is why some reports state that anything under 100g will cause ketos.
Any feedback?[/quote]
I’ve seen it posted a few times on this thread that the 30grms is set at that amount to keep you out of ketosis which I believe is incorrect. The 30 grms is an approximate of the maximum amount of carbs he feels you should be taking in in order to shift to fat burning. You’re right you can go into ketosis at under 100 grms if you’ve been that low for a while without a carb up and if there’s alot of physical activity.
Everyone produces ketones here and there and mostly everyone will go into ketosis when starting the diet. What happens is that after a period of time (which is the two week time frame) your body produces less ketones and shifts to burning fatty acids, hence you’re fat adapted.
I just listened to an interview with DiPasquale where he talked about this same exact thing.
According to him if you’re still producing and relying on ketones your body hasn’t become fat adapted yet.
I used to have trouble understanding the difference but I’m only slightly more clear on it now.
To me either way, whether in ketosis or not if you stick to the macros and to the diet accordingly you’re getting the same effects and benefits. To me it’s really no different than a CKD as far as results and effects.[/quote]
Ty for the reply. And yes this was my take on it as well for the most part. I track everything to the “T” so I’m sure I have long since made the shift. No sides at all and only great results and finally starting to gain some mass now that I have found the amount of cals my body needs to gain. Its a lot of tracking work but the benefits are worth the extra time.
I will have my blood tested at some point just to make sure all is well but I assure you I am either just under or right at 30 g everyday and I have a lot of olive,flax, and fish oil in my diet as well as fibre so I’m sure all is great!
I have never enjoyed a diet so much nor have I felt so good.
@Hulkazoid & Quadzilla: Im like y’all. I track everything. I also input it in excel (I’m an engineer). Weight, Measurements, Skinfold, Poundage, and Food Log (including calories, fats, carbs, protien, and their respective percentages). It’s easy to track in excel and I can make graphs to mark progress. I can also project the best fit line to give me estimates on future results… I know these things aren’t liniar, but it gives me an idea. If anything something to shoot for. I also sum up weekly calories to try and correlate them with weekly gains. I calculate calories/HR and grams of carbs/HR on carb ups as well. Basically the more data the better. The more I can analyze the results the better I can fine tune the diet and find out what really works for me.
On top of that I keep a written log of how I feel and general observatios.
All in all it sounds like more work than it is. After I got it all set up it’s simple to input data.
“If you want something you’ve never had, you must be willing to do something you’ve never done.” – Dr Shaun Marler
Where in the AD book does he mention fiber and not having to count it towards your carb count? I don’t recall seeing that I’m thinking about taking a fiber supplement that has 9grams of fiber in it.
[quote]wannabebig25 wrote:
im curious as to how much cardio you AD guys are doing during cutting?
if anybody is currently cutting lol…[/quote]
I’m currently cutting on it. I do LISS for 30 mins 3xweek, and 1 prowlwer HIIT day. This is just a start though, I’ll monitor for about 2 weeks and adjust based on how I feel.
[quote]Jaynick77 wrote:
Where in the AD book does he mention fiber and not having to count it towards your carb count? I don’t recall seeing that I’m thinking about taking a fiber supplement that has 9grams of fiber in it. [/quote]
I don’t think it was mentioned in the original AD book. However, I’m pretty sure he has talked about it on his website. I don’t remember if it was mentioned in the “metabolic diet” , but if it was said in any of the books it would have been in that one. As far as effectiveness has gone, people have been doing this diet for years not counting fiber with great success. On the old thread in 2006, the question of counting fiber was asked a billion times… I’d suggest reading that thread. Atleast the first 50 pages. I’m on page 286.
Hey speaking about the mighty book, I just order the one for Powerlifters last night so if I find the page later on I’ll post it.
still leaning out despite eating 3300 - 3900 cals a day so I’ll up it by 250/day next week yet again. Not sure why my body has not started to gain more than it is not that I’m complaining as I’m beyond happy with the results and BF is staying the same and mass is up so all is good . . . could be the new TEST (OTC) I’m trying but either way even with low carbs (don’t even miss them at all!!!) I get amazing pumps and my bench is still going up and I know my squat will soon.
OK off to train . . . AD diet for life there guys!!!
How many times a day are you guys eating on this? I’m starting to find my hunger low, so Im only eating 4 big meals. Is meal frequency irrelevant as long as im hitting macros consistently?
[quote]aspengc8 wrote:
How many times a day are you guys eating on this? I’m starting to find my hunger low, so Im only eating 4 big meals. Is meal frequency irrelevant as long as im hitting macros consistently?[/quote]
Good question. I can only manage 3 meals per day because of work, however; I do a MAG-10 protein pulse through the day too.
[quote]Quadzilla4425 wrote:
still leaning out despite eating 3300 - 3900 cals a day [/quote]
i hate you ;)[/quote]
ha ha ha lol sorry bud but the weight is just not going up. If anything this week I think I’ll be at the same weight as I was last Saturday on the official weigh in day. Again body and strength are doing fine now if I could just lower my food bill lol
[quote]Quadzilla4425 wrote:
still leaning out despite eating 3300 - 3900 cals a day [/quote]
i hate you ;)[/quote]
ha ha ha lol sorry bud but the weight is just not going up. If anything this week I think I’ll be at the same weight as I was last Saturday on the official weigh in day. Again body and strength are doing fine now if I could just lower my food bill lol
[/quote]
That’s awesome. Did you start off trying to cut on AD? How long did it take you to get your bodyfat down?
[quote]Quadzilla4425 wrote:
still leaning out despite eating 3300 - 3900 cals a day [/quote]
i hate you ;)[/quote]
ha ha ha lol sorry bud but the weight is just not going up. If anything this week I think I’ll be at the same weight as I was last Saturday on the official weigh in day. Again body and strength are doing fine now if I could just lower my food bill lol
[/quote]
That’s awesome. Did you start off trying to cut on AD? How long did it take you to get your bodyfat down? [/quote]
CUT!!! lol Gosh NO!!! lol You see I was leaned out before I started as I dropped a lot of fat when I had to travel over to Eastern Canada for the Nationals. I’m a Powerlifter and I really don’t care if I have a 6 pack or anything like that as long as when I make weight I’m increasing the load on the bar year to year. But like I said I dropped a lot so I could enjoy some food before the comp and not have to worry about blowing over on weigh in. Ended up coming in way!! to lean and ripped but I kicked ass so all is good lol. So I had a shot at Team Canada for the Masters this Sept so I had to keep my BF in check just in case. As it turns out I just missed the team, oh well next year (:.
So after that it was “Off Season” time to eat but I came across the AD just before I started to pig out sort of speak. So yes the first 12 days I lost all the water weight and all that stuff but after that the weight kept on coming off and at one point I’m like OK should I give up PL and move to BB and really drop the BF? . . NOT! PL for life! lol
So I have slowly been adding cals per week and still by the time I weigh in again I’m either the same or slightly below. But this is the fun of the diet the experimenting part. All I know is people at work are like WTF happened to you? and what are you doing different this season, usually your fat by now!
I find the longer I’m on this AD thing the better pumps I get all week long. On Wednesday honestly I thought I was going to explode and I think I might start to sell my extra energy on Ebay or something lol
All I have to say is if someone can’t lose weight on this diet then they are screwing something up!!!
My buddy is on it and he was not losing weight that much as he is trying to cut. so I went over his diet . . . yup he way!!! over and fell for the number one mistake . . chicken wing sauce got him along with his so called low fat (high carb) salad dressing . . so his new name is Sauce Man . . he has since started over on the diet and will do his homework from here on in.
Sorry for the novel guys and gals if any are on here . . . well would you look at that its time for another yummy meal!!!
