We need to snap more pics of our AD meals
i had this tonight. two of them were like 2 carbs total
[quote]MAF14 wrote:
i had this tonight. two of them were like 2 carbs total[/quote]
Damn MAFā¦ All I gotta say is Ewwwā¦
I am so sick of pasta right nowā¦ Been eating it all weekend. Iām ready for Monday and Meat!
JK
[quote]JK29 wrote:
[quote]MAF14 wrote:
i had this tonight. two of them were like 2 carbs total[/quote]
Damn MAFā¦ All I gotta say is Ewwwā¦
I am so sick of pasta right nowā¦ Been eating it all weekend. Iām ready for Monday and Meat!
JK
[/quote]
haha it was surprisingly good.
My avg of fat/protein/carb is looking like this ;
fat- 300grams = 70% of daily cals
protein - 230grams = 24% of daily cals
carbs - 30-40grams = 6% of daily cals
Is this ok?
[quote]faisca wrote:
My avg of fat/protein/carb is looking like this ;
fat- 300grams = 70% of daily cals
protein - 230grams = 24% of daily cals
carbs - 30-40grams = 6% of daily cals
Is this ok?
[/quote]
OK Well for the most part mine looks about the same at 4500 cals/day but Iām ALWAYS under 30 grams for the carbs and that is before I subtract any fibre and personally my results have been great.
Iām actually adjusting mine too. Iām going,
Protein 40% 220grams
Fat: 55% 134grams
Carbs: 5% 28grams
This will up my protein to about 1.05 grams of protein per lb of body weight and still keep my % of fats more than high enough for the AD benefits.
The Olympiad was pretty cool. Even with just the other regular people walking around I never felt so out-of-shape in my life. LOL! The free samples were okay, way too much āenergyā fat burner crap and not enough stuff that matters IMO.
[quote]Jaynick77 wrote:
Iām actually adjusting mine too. Iām going,
Protein 40% 220grams
Fat: 55% 134grams
Carbs: 5% 28grams
This will up my protein to about 1.05 grams of protein per lb of body weight and still keep my % of fats more than high enough for the AD benefits.
The Olympiad was pretty cool. Even with just the other regular people walking around I never felt so out-of-shape in my life. LOL! The free samples were okay, way too much āenergyā fat burner crap and not enough stuff that matters IMO. [/quote]
cals at 2250 it looks like? are you goin stricly for fat loss now?
[quote]MAF14 wrote:
[quote]Jaynick77 wrote:
Iām actually adjusting mine too. Iām going,
Protein 40% 220grams
Fat: 55% 134grams
Carbs: 5% 28grams
This will up my protein to about 1.05 grams of protein per lb of body weight and still keep my % of fats more than high enough for the AD benefits.
The Olympiad was pretty cool. Even with just the other regular people walking around I never felt so out-of-shape in my life. LOL! The free samples were okay, way too much āenergyā fat burner crap and not enough stuff that matters IMO. [/quote]
cals at 2250 it looks like? are you goin stricly for fat loss now?[/quote]
Yeah, Iām trying to cut BF down. I donāt care about weight I just want to get lean and get some better definition around my upper abdomen and right under my pecs.
Edit: Iām currently 6ā0" 211. Based on caliper testing I had done a while back Iām approximately 15% BF right now.
Hey ADāers
Quick intro - 26 year old male, 6ā3, 200lbs, ~12-14% BF.
Iāve been on this diet for approx 6 weeks now. My main focus up until this week was to become āadaptedā to the diet, which basically meant I just focused on eating the right foods without counting calories except for making sure my CHO was under the 30 grams daily. For the last 3 weeks Iāve only been having one loading day taking in between 700 - 1000g of CHO.
Now itās time for some tweaking. My first goal/plan is to cut my bodyfat down to under 10%. After that I will follow a Waterbury program and bulk up to 15% of my weight.
I have lost around 2 inches off the waist up until this point. Iām now at ~ 34 inches. I suspect I was eating roughly 3000-3500 calories a day for the last 6 weeks.
Iām now going to go to 2500 calories and zig-zag them. Starting from yesterday my macro ratios are now - 45% FAT - 50% PRO - 5% CHO. Iām keeping the CHO always below 30g regardless of calories. Yesterday was 2500, today was 2000, tomorrow will be 1500, then I will have my carb up day. I donāt plan on counting calories but I suspect Iāll get around 700-1000g of CHO.
Could someone please advise me on how to zig-zag the calories for the 6 days low CHO. Iāve read a lot on the diet from the other threads but after looking all day today I havenāt come across the exact info Iāve been looking for. Iāll take a stab at it though.
Mon - 3500
Tues - 3000
Wed - 2750
Thurs - 2250
Fri - 2000
Sat - 1500
Sun - Carb day ~ 4000 - 6000
How does that look?
I plan on using the scale the day before the load and noting the loss. If itās not between 1.5 - 2lbs Iāll take another 200 off and zig-zag the next week in the same fashion until results are seen. I will also use the waist measurement to note if size has come off the waist - this would be a more accurate measure than the scale I would assume?
Just wanted some feedback. Any help is much appreciated. Hope all is well in AD land 
Cheers.
[quote]TOOBAD wrote:
Hey ADāers
Quick intro - 26 year old male, 6ā3, 200lbs, ~12-14% BF.
Iāve been on this diet for approx 6 weeks now. My main focus up until this week was to become āadaptedā to the diet, which basically meant I just focused on eating the right foods without counting calories except for making sure my CHO was under the 30 grams daily. For the last 3 weeks Iāve only been having one loading day taking in between 700 - 1000g of CHO.
Now itās time for some tweaking. My first goal/plan is to cut my bodyfat down to under 10%. After that I will follow a Waterbury program and bulk up to 15% of my weight.
I have lost around 2 inches off the waist up until this point. Iām now at ~ 34 inches. I suspect I was eating roughly 3000-3500 calories a day for the last 6 weeks.
Iām now going to go to 2500 calories and zig-zag them. Starting from yesterday my macro ratios are now - 45% FAT - 50% PRO - 5% CHO. Iām keeping the CHO always below 30g regardless of calories. Yesterday was 2500, today was 2000, tomorrow will be 1500, then I will have my carb up day. I donāt plan on counting calories but I suspect Iāll get around 700-1000g of CHO.
Could someone please advise me on how to zig-zag the calories for the 6 days low CHO. Iāve read a lot on the diet from the other threads but after looking all day today I havenāt come across the exact info Iāve been looking for. Iāll take a stab at it though.
Mon - 3500
Tues - 3000
Wed - 2750
Thurs - 2250
Fri - 2000
Sat - 1500
Sun - Carb day ~ 4000 - 6000
How does that look?
I plan on using the scale the day before the load and noting the loss. If itās not between 1.5 - 2lbs Iāll take another 200 off and zig-zag the next week in the same fashion until results are seen. I will also use the waist measurement to note if size has come off the waist - this would be a more accurate measure than the scale I would assume?
Just wanted some feedback. Any help is much appreciated. Hope all is well in AD land
Cheers.
[/quote]
2 things
1.) Carb up every week or you are NOT on AD. (Other than the Metabolic Shift period)
2.) Eat more fat and less Protein.
As far as the wave goes, I think you should try it out and see how it works. However from what Iāve read most people who wave loaded had a low day on Monday after the feasting then ramped up to the middle of the week, then ramped back down to Friday.
Good luck,
JK
[quote]Jaynick77 wrote:
Yeah, Iām trying to cut BF down. I donāt care about weight I just want to get lean and get some better definition around my upper abdomen and right under my pecs.
Edit: Iām currently 6ā0" 211. Based on caliper testing I had done a while back Iām approximately 15% BF right now. [/quote]
cool. keep us postedā¦ before and after pics maybe?
@ TOOBAD
I would keep fat at least at 50% especially if youāve only been on for a couple weeks.
you said you were only having one carb day per week? nothing wrong with that BUT did you do the initial 12 day induction w/o a carb up to begin?
i agree with JK29, although you could experiment with it. do it how he stated or go from low on Monday to high on Friday - in the sense that you have less energy as you go on in the week so youāll want more calories to compensate. i, on the other hand, have no loss in energy but the pumps worsen and i do get flatter
[quote]JK29 wrote:
[quote]TOOBAD wrote:
Hey ADāers
Quick intro - 26 year old male, 6ā3, 200lbs, ~12-14% BF.
Iāve been on this diet for approx 6 weeks now. My main focus up until this week was to become āadaptedā to the diet, which basically meant I just focused on eating the right foods without counting calories except for making sure my CHO was under the 30 grams daily. For the last 3 weeks Iāve only been having one loading day taking in between 700 - 1000g of CHO.
Now itās time for some tweaking. My first goal/plan is to cut my bodyfat down to under 10%. After that I will follow a Waterbury program and bulk up to 15% of my weight.
I have lost around 2 inches off the waist up until this point. Iām now at ~ 34 inches. I suspect I was eating roughly 3000-3500 calories a day for the last 6 weeks.
Iām now going to go to 2500 calories and zig-zag them. Starting from yesterday my macro ratios are now - 45% FAT - 50% PRO - 5% CHO. Iām keeping the CHO always below 30g regardless of calories. Yesterday was 2500, today was 2000, tomorrow will be 1500, then I will have my carb up day. I donāt plan on counting calories but I suspect Iāll get around 700-1000g of CHO.
Could someone please advise me on how to zig-zag the calories for the 6 days low CHO. Iāve read a lot on the diet from the other threads but after looking all day today I havenāt come across the exact info Iāve been looking for. Iāll take a stab at it though.
Mon - 3500
Tues - 3000
Wed - 2750
Thurs - 2250
Fri - 2000
Sat - 1500
Sun - Carb day ~ 4000 - 6000
How does that look?
I plan on using the scale the day before the load and noting the loss. If itās not between 1.5 - 2lbs Iāll take another 200 off and zig-zag the next week in the same fashion until results are seen. I will also use the waist measurement to note if size has come off the waist - this would be a more accurate measure than the scale I would assume?
Just wanted some feedback. Any help is much appreciated. Hope all is well in AD land
Cheers.
[/quote]
2 things
1.) Carb up every week or you are NOT on AD. (Other than the Metabolic Shift period)
2.) Eat more fat and less Protein.
As far as the wave goes, I think you should try it out and see how it works. However from what Iāve read most people who wave loaded had a low day on Monday after the feasting then ramped up to the middle of the week, then ramped back down to Friday.
Good luck,
JK[/quote]
Thanks for the reply. I can assure you I definitely carb up every week. Without fail. I like to eat some carbs 
Doc D said in his book to up the protein and down the fat when cutting. Other than now Iāve been making sure fat is around 60% of daily kcals.
Iām gonna try and see how this goes then report back - unless somebody can chime in and give me a better plan.
[quote]MAF14 wrote:
@ TOOBAD
I would keep fat at least at 50% especially if youāve only been on for a couple weeks.
you said you were only having one carb day per week? nothing wrong with that BUT did you do the initial 12 day induction w/o a carb up to begin?
i agree with JK29, although you could experiment with it. do it how he stated or go from low on Monday to high on Friday - in the sense that you have less energy as you go on in the week so youāll want more calories to compensate. i, on the other hand, have no loss in energy but the pumps worsen and i do get flatter[/quote]
Yep Iāve followed the diet to the letter. Iāve got all the books and read a lot about it. I know it pretty well but just looking for some experienced guys who have cut on it to give me some feedback.
My rationale for lowering the kcals on the latter days is that my body would be utilizing more fat than say on the Monday due to the weekend carb up. I do recall DH having a zig-zag plan that went like the one Iām intending, hence my plan.
[quote]TOOBAD wrote:
[quote]MAF14 wrote:
@ TOOBAD
I would keep fat at least at 50% especially if youāve only been on for a couple weeks.
you said you were only having one carb day per week? nothing wrong with that BUT did you do the initial 12 day induction w/o a carb up to begin?
i agree with JK29, although you could experiment with it. do it how he stated or go from low on Monday to high on Friday - in the sense that you have less energy as you go on in the week so youāll want more calories to compensate. i, on the other hand, have no loss in energy but the pumps worsen and i do get flatter[/quote]
Yep Iāve followed the diet to the letter. Iāve got all the books and read a lot about it. I know it pretty well but just looking for some experienced guys who have cut on it to give me some feedback.
My rationale for lowering the kcals on the latter days is that my body would be utilizing more fat than say on the Monday due to the weekend carb up. I do recall DH having a zig-zag plan that went like the one Iām intending, hence my plan. [/quote]
True that, He does say that some have experimented and gone as low as 40% Fat successfully. Key word āsome.ā Iām just saying be careful.
Let us know how the wave works for ya. I canāt remember what DHās wave was. I do remember one of they guys back then suggesting the āflip the coinā method. That being, Flip a coin, if heads eat a higher calorie day, if tails a lower. I always thought that was kinda neat.
JK
do any of you guys notice gettingā¦errā¦softer? during the induction phase? usually i lean out really fast on the AD but this time i upped fats a bit higher in the form of olive oil and eggs, and it seems im gaining some pudge around the waist :s
What do you generally eat on your carb up weekend? Iāve played around with my carb ups and feel I do best with one day opposed to two in terms of staying somewhat lean. I gain fat pretty easily.
@ wannabebig25
I only notice my self getting softer when Im carbing up.
@ryfry
I dont even do a full day of carbs. I got on the AD because I was getting a lot of stomach problems on a moderate carbs. So I do 1 or 2 meals with carbs on a saturday depending on my stomach. But it will generally be pasta or rice as a carb source because I crave them all week.
[quote]wannabebig25 wrote:
do any of you guys notice gettingā¦errā¦softer? during the induction phase? usually i lean out really fast on the AD but this time i upped fats a bit higher in the form of olive oil and eggs, and it seems im gaining some pudge around the waist :s[/quote]
how many cals were you at last time and how many cals are you at this time?