[quote]Mr. Galaxy wrote:
I just got the book and want to start on Wednesday, had a few quick questions…
I have the power lifting version from 2002, is this the latest version? If not what has been tweaked?
I have a ton-o-fat to lose but I still want to get stronger, I’m guessing one re-feed day a week would be best, if I workout Mon,Wed,Fri should I do the re-carb on Saturday or Sunday?
Thanks[/quote]
Well for starters “Good Luck!” and always have fun with this diet.
Now I too have the PL one and to my knowledge there is only one version but I’m probably wrong but I could only find one. I loved it and found it very interesting.
Now as for the carb ups . . make sure you do the 12 day shift first as I’m sure you were going to do anyway’s and as for one day carb up . . .hmmm? My only concern is not so much the carb up but not having enough energy to carry you through the week.
If your starting cals are fine and your keeping under 30 grams a day then I would suggest seeing how the carb up goes and just watch in the mirror . . . “US” Powerlifters are not normal mortals and we need lots of energy and I’m just thinking of me and my training I would never make it to Friday if I didn’t do a full carb up but that is just me and as my posts show I might be different lol.
Either way bud your going to love this diet once you iron out the kinks for your body . . stay focused this diets works well.
Also, I’ve been thinking, I have been on my last week of the transition phase of the v-diet. I figured that can be the start of the introductory phase for the anabolic diet as well. Tracking my intake on Mon, and Tues my caloric intake has been 2000-2200 calories, I think still low enough to lose weight, and I’ve been at about 55% fat, 40% protein, and 5%. Do you guys see a problem with my introductory phase having started on Monday? Also, in two weeks for the carb up weekends, is their a limit on carb/calorie intake if in a fat loss phase compared to maintenance or adding muscle phase?
[quote]Quadzilla4425 wrote:
Well after giving birth this morning its official . . best carb up ever . . up 7 pounds,[/quote]
Hah!, I beat you! Monday I was 8lbs up from Saturday morning (post piss). You inspired me to do an Ex-variance type weekend too…
I did a GVT front squat workout Monday and was able to make it though with all required reps. I’m more interested in how my heavy DLs are going to be effected Friday though.
[quote]Quadzilla4425 wrote:
Well after giving birth this morning its official . . best carb up ever . . up 7 pounds,[/quote]
Hah!, I beat you! Monday I was 8lbs up from Saturday morning (post piss). You inspired me to do an Ex-variance type weekend too…
I did a GVT front squat workout Monday and was able to make it though with all required reps. I’m more interested in how my heavy DLs are going to be effected Friday though.
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. . . OK JK as I fall out of bed this morning from an amazing sleep is that a pic of the one and only? . . cool pic either way . .
Now 8 pounds “eh?” . . hmmm? do I hear a competition starting? lol . . bring on the Extreme Variance’s 2011 Olympics buddy . . . lol . . I love it . . Now I might be going away this weekend so I might not be able to compete but then again I can always drag my fridge up North to Mom’s and go ape wild so stay tuned and I will see but man if this diet was not fun enough now we see who can swell up the most lol . .
ATTENTION: all other AD people line up now for the EV weekend and post your starting weight on Saturday then ending weight on Monday morning after giving birth and draining the main tank . . enjoy all . . Now I guess if I ingested a bag of salt just before bed and drank 3 gallons of water I might be up a bit in weight as well . . lol . . I"m so glad I’m not a competitive person hahahahaha! . . Mr. 8 pounds . . Quadzilla is coming for you buddy and then right after that I will be drafted into Somo Wrestling . . I’ll save you a spot on the team, if we both fit on the bus after lol.
@SCOOZE: Yes count all cals and as long as you have been under 30g of carbs a day for at least 12 days (I went 15 on mine so it would line up with my schedule as I started mine on a Saturday) I think you should be fine. As far as your 2000 cals a day should be OK but you also as a suggestion take your body weight x it by maybe 12d see where that puts you in terms of cals . . My buddy who is losing weight on this diet had to switch over to cleaner protein to help him lose so if your having problems try that as well if the weight is not coming off as fast as you want.
@Jaynick77: 5 pounds does seem like the norm but welcome to the AD EX Variance’s Olympics . . . should you take the challenge WE welcome you . . . lol . . All the best and keep us posted
[quote]Quadzilla4425 wrote: @SCOOZE: Yes count all cals and as long as you have been under 30g of carbs a day for at least 12 days (I went 15 on mine so it would line up with my schedule as I started mine on a Saturday) I think you should be fine. As far as your 2000 cals a day should be OK but you also as a suggestion take your body weight x it by maybe 12d see where that puts you in terms of cals . . My buddy who is losing weight on this diet had to switch over to cleaner protein to help him lose so if your having problems try that as well if the weight is not coming off as fast as you want.
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Thanks for the response. My BW, 188x12, brings me to 2256 calories, so that is right around what I’ve been getting everyday. My protein has all been pretty much clean so far, my main foods for protein have been whole eggs, lean ground beef(93/7),steak, milk protein isolate, some bacon, occasional chicken/turkey sausage, then proteins coming from NPB, almonds.
But as far as my carb ups, should I approach it differently when trying to lose weight compared to maintaining or gaining muscle? I was planning on keeping the carbs fairly clean, lots of potatoes, whole grain bread, rice, pasta, etc. with maybe pizza thrown in there if I’m really craving it.
NP Buddy . . now for the most part I think your on the right track. I would try and get some fish in as well and if your still not losing the weight you want to I would up your chicken,turkey and maybe tuna but that is just a suggestion and as always keep your good fats up . . up . . up.
Now as for the carb up I think again your doing well by staying away from the simple sugars and pizza is a must lol . . as for approaching it differently I’m not totally sure but if I had to answer it I would say no difference because your replenishing your body so you have the energy to last all week but in saying that you must experiment to see what works for your body and this is the fun part so stay focused and track everything. This is how you will know what works from week to week or what doesn’t. . . just my 2 cents
[quote]Quadzilla4425 wrote: @SCOOZE: Yes count all cals and as long as you have been under 30g of carbs a day for at least 12 days (I went 15 on mine so it would line up with my schedule as I started mine on a Saturday) I think you should be fine. As far as your 2000 cals a day should be OK but you also as a suggestion take your body weight x it by maybe 12d see where that puts you in terms of cals . . My buddy who is losing weight on this diet had to switch over to cleaner protein to help him lose so if your having problems try that as well if the weight is not coming off as fast as you want.
[/quote]
Thanks for the response. My BW, 188x12, brings me to 2256 calories, so that is right around what I’ve been getting everyday. My protein has all been pretty much clean so far, my main foods for protein have been whole eggs, lean ground beef(93/7),steak, milk protein isolate, some bacon, occasional chicken/turkey sausage, then proteins coming from NPB, almonds.
But as far as my carb ups, should I approach it differently when trying to lose weight compared to maintaining or gaining muscle? I was planning on keeping the carbs fairly clean, lots of potatoes, whole grain bread, rice, pasta, etc. with maybe pizza thrown in there if I’m really craving it.
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I would approach it differently in content, duration, and amount. If I was losing weight I would keep my carb ups to a 24hr period or under, 90% clean carb sources, and not much more calories than (1.5 x week day calories).
Those are just my personal guidelines though… Don’t take them for law or anything.
Heres are some good recipes I have for this diet, they work regardless of whether you want to gain or lose weight.
Curry Mayo
Take as much mayo as you want (or can stomach) and put it in a cup (olive oil based is the healthiest).
Mix in about a tablespoon of flax oil (good for omega 3’s)
About a teaspoon of low carb Jamaican jerk sauce
A bit of cinnamon (stuff is good for you as well)
1 pack of splena (essential)
As much curry powder as you want
I had this today for lunch at 12:30 with half a chicken and the pleasure centers in my brain are still humming at 5, not even the slightest bit hungry or ancy for carbs. The reason why this is good for losing weight is that I could literally not eat again untill tomorrow if I didnt want to.
Mock Spicy Baconator
Cook 2 -4, 0 carb hamburger patties and as much bacon as you can stomach. Add cheese slices.
Soften a tablespoon of red pepper cream cheese in the mic (15 seconds)
Add a resonable amount of mayo
1 pack of spenda
A teaspoon on ground up hot red pepper sauce
Put the mixes sauce over the bacon
Add spliced green jalepeno peppers on top
This tastes exactly like a spicy Baconator from Wendy’s. You can actually order burgers from Wendy’s without a bun and they put it in a potato boat for you, trying to get your feed on this way is expensive though, but still a good option if you are in a bind.
So guys I am starting this diet Mon. and was wondering what you did for morning training? What I mean is I usually have a cup of joe then 30mins later have Surge Workout Fuel, than train. Now that is loaded with carbs. Is it beneficial to try and eat beforehand? One of the hardest things for me is to try and eat whole foods at 4:30 in the morning. Not sure what direction to take in this situation.
[quote]Ronan wrote:
So guys I am starting this diet Mon. and was wondering what you did for morning training? What I mean is I usually have a cup of joe then 30mins later have Surge Workout Fuel, than train. Now that is loaded with carbs. Is it beneficial to try and eat beforehand? One of the hardest things for me is to try and eat whole foods at 4:30 in the morning. Not sure what direction to take in this situation.[/quote]
I hear ya bud . . not a fan of eating foods before I train so I’m a huge fan of shakes. You could load up on protein and add other things watching the carb count but aim to just have protein as the good book suggests . . . however in saying all that since I have started the diet I do eat a small breakfast of ham and eggs and a shake . . . not saying this is what you should do just tossing out what I do
@JK: What are your opinions on varying your daily cals say on a weekly basis. I know the important’s of not eating the same cals everyday week after week and all that but I was wondering if you thought (or anyone for that matter) that if one week I ate say 4500 and then the next say around 3500 if it would have any advantages in the long run . . feedback anyone?
Simple question, but I forget, are you suppose to measure your food, mostly meat, before or after it is cooked? As it can make a difference in the nutritional and caloric value.
[quote]Quadzilla4425 wrote: @JK: What are your opinions on varying your daily cals say on a weekly basis. I know the important’s of not eating the same cals everyday week after week and all that but I was wondering if you thought (or anyone for that matter) that if one week I ate say 4500 and then the next say around 3500 if it would have any advantages in the long run . . feedback anyone?[/quote]
My opinion: I feel like that’s pussy-footing around your goals. If you want to gain weight, eat every week to gain weight. If you want to lose weight, eat every week to lose weight. I don’t think eating like you said above would “hurt” you, but I think it would slow things down.
Again that’s just my opinion though.
Also, I think it is a good idea to add in a week or two at or above maintenance during a “cut” to “reset” your body to a higher calorie level. Think of that as a 2 step backwards 3-4 step forward.
[quote]S C 0 0 Z E wrote:
Simple question, but I forget, are you suppose to measure your food, mostly meat, before or after it is cooked? As it can make a difference in the nutritional and caloric value.[/quote]
That’s a tough one. I really don’t know the exact answer to that. I’ve noticed when I cook a 1lb raw chicken breast it ends up being about 3/4 of that weight after it’s cooked. I use the weight of the cooked food for my calculations. I feel like if fat and other properties are lost during cooking I shouldn’t count them towards my calculations. I think it also depends on where you’re getting the nutritional information for that piece of food.
[quote]Ronan wrote:
So guys I am starting this diet Mon. and was wondering what you did for morning training? What I mean is I usually have a cup of joe then 30mins later have Surge Workout Fuel, than train. Now that is loaded with carbs. Is it beneficial to try and eat beforehand? One of the hardest things for me is to try and eat whole foods at 4:30 in the morning. Not sure what direction to take in this situation.[/quote]
I’ve been doing the AD with the intermittent fasting schedule (16hr fast/8hr feeding window) and I’ve currently been training ‘fasted.’ I have 10g leucine right before I leave for the gym, then 10g EAA’s right when I get there, then lift. I’ve been having some awesome workouts on an empty stomach.
If you want, you could give that a shot.
Otherwise, before I started the IF schedule, I would have a few TBSP of coconut oil pre-workout.
Also, thanks mr Galaxy… I was thinking this thread could use some recipes.
Tonight I made an AD version of chicken fingers:
Get breast tenders and beat and brine them for a few minutes
Pat dry and egg them
then ‘bread’ them with the ‘breading’.
The breading was made of crushed almonds and milled flax seeds.
Pan fried them for 4 minutes on each side and they were AWESOME. Next time I’m gonna experiment with the breading. Probably crush almonds and walnuts with the flax and maybe a bit of cinnamon. I ate them with mustard tonight, but I’ll likely try to make a chipotle mayo or something in the future to mix things up.
Another chicken recipe I’ve been using is for my “AD baked potato”.
Butterfly (I think that’s the term) a chicken breast (ie, slice it down the middle, about 3/4 of the way through, then cut outwards towards the sides so you can unfold the breast to stuff it)
Anyway, so do that…
Then seperately, pan fry a few slices of bacon and then dice them up into small pieces and mix that into some cream cheese with some diced chives. (You can pour some of the bacon grease into the cream cheese as well for added fat and deliciousness.) Mix that up into a paste and then stuff that into your chicken breasts.
Bake it at 350 for 15ish minutes (I think, lol) and then dump some shredded cheddar on top of the breast for a few minutes at the end. You could even broil it at that point, just don’t burn it.
