I’ve kinda had the same issue. I always stayed around 12%-15% Body fat while on AD. Like anyone else I’ve tried my best to have perfect 30g carb days. My goal is to hit 10% I think the only way to cut body fat is to reduce calls and up your cardio. There is no such thing as spot removal so no way to just loose it from abs.
I will say this for AD even though fat loss hasent been as fast as I’d like strength and size gains have been easy. Its also a easy lifestyle to follow and food is tasty. To its affect I’ve also been reluctant to cut cals and I have slacked on cardio. So for my fat loss I blame myself and not AD… Im sure guys how do cutting phase right have had good results.[/quote]
At one point I was eating 80/20 beef and kept my fat ratio very close to 60%. I’ve since cut very fatty meat, for the most part, and keep my fats to Olive Oil and Fish Oil and meats to lean steaks, chicken, or fish. I dropped my Fat ratio down to about 40% - 45% and upped my protein which works out to about 1.1grams of protein per/lb of bodyweight.
I actually got down to 208lbs, goal is 205, doing this in-conjunction with intermittent fasting and funny enough my bench strength is still going up. I can’t wait 'till the damn holidays are over and I can get back to business. I’m back up to 215 and am struggling to get back to 210.
However… one thing I did change was I started my lifting on Sunday instead of Monday and I now benefit even more from the Sat/Sun carb-up. Is it possible that I’ve put on a couple pounds of muscle too because of this? I know some of it is fat gain because I can feel it in my midsection but lifts are up and my shirts are snugger around my shoulders, arms, and chest.
[quote]Jaynick77 wrote:
At one point I was eating 80/20 beef and kept my fat ratio very close to 60%. I’ve since cut very fatty meat, for the most part, and keep my fats to Olive Oil and Fish Oil and meats to lean steaks, chicken, or fish. I dropped my Fat ratio down to about 40% - 45% and upped my protein which works out to about 1.1grams of protein per/lb of bodyweight.
I actually got down to 208lbs, goal is 205, doing this in-conjunction with intermittent fasting and funny enough my bench strength is still going up. I can’t wait 'till the damn holidays are over and I can get back to business. I’m back up to 215 and am struggling to get back to 210.
However… one thing I did change was I started my lifting on Sunday instead of Monday and I now benefit even more from the Sat/Sun carb-up. Is it possible that I’ve put on a couple pounds of muscle too because of this? I know some of it is fat gain because I can feel it in my midsection but lifts are up and my shirts are snugger around my shoulders, arms, and chest. [/quote]
could be muscle, water and/or fat… the 215 is probably mostly water/glycogen as well.
i think your first strict week after the holidays will show that.
did you cut out fatty meats and cut fat % at the same time? if not did you notice any differences from JUST cutting out the fatty meats w/ evoo and fish oil?
If you guys get sweet tooth cravings during the week, so delicious brand has no sugar added ice cream made with coconut milk and it’s like 3g of net carbs.
It’s a pain in the balls to find the ‘no sugar added’ version, though.
Fasted lifting and low-impact cardio IMO. Get yourself a good zero calorie BCAA supplement, take 10grams worth prior to lifting and another 10grams during your lifting.
I did the AD for a while and had good results but this holiday season is killing me. Too many weekday parties and tons of carb-rich junk food everywhere it’s impossible to stay on it too strict. Now I’m just doing low-carb as much as I can during the week combined with the Leangains intermittent fasting.
[/quote]
I take about 5g of BCAA pre and post, along with 25g (15g EPA/DHA) of fish oil throughout the entire day. I havent had any issues with 30 and below carbs, I just feel like I’m looking “skinnier” not necessarily “tighter” and “harder” in the midsection. Cutting weight is not what I’m looking for, and staying at such a tight 5-10lbs range through five months has been to gained muscle and the amount of cals (maintaining just below 15x bodyweight). Maybe I just need some more time with the diet. 5 months may not be long to cut as much bodyfat as I wanted. Maybe I should try upping the cals just a bit, 200-300 more a day to not look as “skinny” but I’m unsure if that will slow my process of tightening up. Thoughts?
Similar to you though, upping pro/lowering fat helped me see better results. Much respect to Coach Thib for the recommendation: staying at 0.5-0.75x fat and 1.5-1.75 pro with only one carb day of 200-250g carbs.
Fasted lifting and low-impact cardio IMO. Get yourself a good zero calorie BCAA supplement, take 10grams worth prior to lifting and another 10grams during your lifting.
I did the AD for a while and had good results but this holiday season is killing me. Too many weekday parties and tons of carb-rich junk food everywhere it’s impossible to stay on it too strict. Now I’m just doing low-carb as much as I can during the week combined with the Leangains intermittent fasting.
[/quote]
I take about 5g of BCAA pre and post, along with 25g (15g EPA/DHA) of fish oil throughout the entire day. I havent had any issues with 30 and below carbs, I just feel like I’m looking “skinnier” not necessarily “tighter” and “harder” in the midsection. Cutting weight is not what I’m looking for, and staying at such a tight 5-10lbs range through five months has been to gained muscle and the amount of cals (maintaining just below 15x bodyweight). Maybe I just need some more time with the diet. 5 months may not be long to cut as much bodyfat as I wanted. Maybe I should try upping the cals just a bit, 200-300 more a day to not look as “skinny” but I’m unsure if that will slow my process of tightening up. Thoughts?
Similar to you though, upping pro/lowering fat helped me see better results. Much respect to Coach Thib for the recommendation: staying at 0.5-0.75x fat and 1.5-1.75 pro with only one carb day of 200-250g carbs.
[/quote]
dropping weight or adding weight. it should be one or the other, otherwise you are just ogin to spin your wheels, like it seems you have been. no offense!
Fasted lifting and low-impact cardio IMO. Get yourself a good zero calorie BCAA supplement, take 10grams worth prior to lifting and another 10grams during your lifting.
I did the AD for a while and had good results but this holiday season is killing me. Too many weekday parties and tons of carb-rich junk food everywhere it’s impossible to stay on it too strict. Now I’m just doing low-carb as much as I can during the week combined with the Leangains intermittent fasting.
[/quote]
I take about 5g of BCAA pre and post, along with 25g (15g EPA/DHA) of fish oil throughout the entire day. I havent had any issues with 30 and below carbs, I just feel like I’m looking “skinnier” not necessarily “tighter” and “harder” in the midsection. Cutting weight is not what I’m looking for, and staying at such a tight 5-10lbs range through five months has been to gained muscle and the amount of cals (maintaining just below 15x bodyweight). Maybe I just need some more time with the diet. 5 months may not be long to cut as much bodyfat as I wanted. Maybe I should try upping the cals just a bit, 200-300 more a day to not look as “skinny” but I’m unsure if that will slow my process of tightening up. Thoughts?
Similar to you though, upping pro/lowering fat helped me see better results. Much respect to Coach Thib for the recommendation: staying at 0.5-0.75x fat and 1.5-1.75 pro with only one carb day of 200-250g carbs.
[/quote]
dropping weight or adding weight. it should be one or the other, otherwise you are just ogin to spin your wheels, like it seems you have been. no offense![/quote]
Sooo, you’re telling me you can’t stay in the same weight range to look better? It’s gotta be gain or lose weight? That’s the most ridiculous thing I’ve ever heard.
dropping weight or adding weight. it should be one or the other, otherwise you are just ogin to spin your wheels, like it seems you have been. no offense![/quote]
just feel like I’m looking “skinnier” not necessarily “tighter” and “harder” in the midsection. Cutting weight is not what I’m looking for, and staying at such a tight 5-10lbs range through five months has been to gained muscle and the amount of cals (maintaining just below 15x bodyweight). Maybe I just need some more time with the diet. 5 months may not be long to cut as much bodyfat as I wanted. Maybe I should try upping the cals just a bit, 200-300 more a day to not look as “skinny” but I’m unsure if that will slow my process of tightening up. Thoughts?
Sooo, you’re telling me you can’t stay in the same weight range to look better? It’s gotta be gain or lose weight? That’s the most ridiculous thing I’ve ever heard.
[/quote]
[quote]jw154505 wrote:
[I just feel like I’m looking “skinnier” not necessarily “tighter” and “harder” in the midsection. Cutting weight is not what I’m looking for, and staying at such a tight 5-10lbs range through five months has been to gained muscle and the amount of cals (maintaining just below 15x bodyweight). Maybe I just need some more time with the diet. 5 months may not be long to cut as much bodyfat as I wanted. Maybe I should try upping the cals just a bit, 200-300 more a day to not look as “skinny” but I’m unsure if that will slow my process of tightening up. Thoughts?
[/quote]
dropping weight or adding weight. it should be one or the other, otherwise you are just ogin to spin your wheels, like it seems you have been. no offense![/quote]
Sooo, you’re telling me you can’t stay in the same weight range to look better? It’s gotta be gain or lose weight? That’s the most ridiculous thing I’ve ever heard.
[/quote]
[quote]wannabebig25 wrote:
so has anybody tried a wheat/gluten free carbup? rice…potatoes…fruits…maybe some quinoa. my next carbup im gonna try it out and see the difference in bloating and fatigue.[/quote]
Happy holidays guys
I haven’t kept up with this thread in quite some time so its nice to be back and see you’re all still lifting hard.
I’ve been having huge amounts of rice on my carb ups and never felt better. No gas, no bloating, no sedentary effect. Throw some celery in there for fiber and i’m good to go. Some cookies and maybe oatmeal in the mornings with fruit but then its all rice and i highly enjoy it. Gluten free food is good but its more expensive and harder to find so i’ll skip to my easy and super quick rice.
[quote]jw154505 wrote:
[I just feel like I’m looking “skinnier” not necessarily “tighter” and “harder” in the midsection. Cutting weight is not what I’m looking for, and staying at such a tight 5-10lbs range through five months has been to gained muscle and the amount of cals (maintaining just below 15x bodyweight). Maybe I just need some more time with the diet. 5 months may not be long to cut as much bodyfat as I wanted. Maybe I should try upping the cals just a bit, 200-300 more a day to not look as “skinny” but I’m unsure if that will slow my process of tightening up. Thoughts?
[/quote]
dropping weight or adding weight. it should be one or the other, otherwise you are just ogin to spin your wheels, like it seems you have been. no offense![/quote]
Sooo, you’re telling me you can’t stay in the same weight range to look better? It’s gotta be gain or lose weight? That’s the most ridiculous thing I’ve ever heard.
[/quote]
lol. is it?[/quote]
I tried doing that for a while buts its extremely hard. Now i’m mostly doing cardio (1km and 2km swims) 2-3x a week with 1 or 2 KB workouts a week and i’m leaning out at an amazing rate. My bodyweight is ~170 and my fat is ~9-10%. I’ve dropped my protein to ~100-125G per day and aesthetically I look way leaner/bigger and I know physically I’m stronger
Kind of off topic but I’m currently in week 6 of the AD and this past weekend I was possibly over served… My question is because of the excessive drinking on my carb up should I do the 12 initiation again or continue on? Thanks mates
[quote]pennstate29 wrote:
Kind of off topic but I’m currently in week 6 of the AD and this past weekend I was possibly over served… My question is because of the excessive drinking on my carb up should I do the 12 initiation again or continue on? Thanks mates[/quote]
no just get back on track. if you need to lose extra fat for any reason (looks like youre a wrestler?) you could do the induction but there’s no need otherwise…
only reason you would need to re-do the induction is if you had 3 or more carb days in row or accidentally had extra carbs through out the week
[quote]pennstate29 wrote:
Kind of off topic but I’m currently in week 6 of the AD and this past weekend I was possibly over served… My question is because of the excessive drinking on my carb up should I do the 12 initiation again or continue on? Thanks mates[/quote]
no just get back on track. if you need to lose extra fat for any reason (looks like youre a wrestler?) you could do the induction but there’s no need otherwise…
only reason you would need to re-do the induction is if you had 3 or more carb days in row or accidentally had extra carbs through out the week[/quote]
[quote]thehebrewhero wrote:
@ wannabe big or anyone in induction
You should not do the induction at reduced calories it should be 18xBody Weight in Cals… This way when you do the cutting or bulking phase you have a baseline. As I understand it 18xBW is maintenence. At least thats how I take it from the original book from Dr D[/quote]
yea im redoing the induction at 18x bodyweight now. i had done it at the beginning of december at probably 12-14x bodyweight, just because i had no appetite, and it was hell. i dont even think i adapted properly. i definitely “un-adapted” after the holiday binge.
im shooting for 65g of protein and 55g of fat per meal, 5 meals a day. sound right guys? im 220lbs now, but my normal maintenance weight for the past few months is 210 so im going by that for calories.
210lbs x 18 = 3,780 cals
3,780 x 65% fat = 2,457 cals or 273g
252g / 5 meals = 55g
3,780 x 35% protein = 1,323 cals or 330g
330g / 5 meals = 65g
<30g carbs
sound right? i havent done the AD in a lonnnnng time lol.
i also definitely un-adapted during the holidays lol. also fell off the training wagon for about two weeks and almost passed out the last two days i tried lifting fasted haha
i also definitely un-adapted during the holidays lol. also fell off the training wagon for about two weeks and almost passed out the last two days i tried lifting fasted haha[/quote]
lol ive been doing fasted lifting lately too. it definitely makes me sweat alot more, i take that as a good sign (fat burning). lifts are down slightly by a rep or two, but nothing drastic.
i also definitely un-adapted during the holidays lol. also fell off the training wagon for about two weeks and almost passed out the last two days i tried lifting fasted haha[/quote]
lol ive been doing fasted lifting lately too. it definitely makes me sweat alot more, i take that as a good sign (fat burning). lifts are down slightly by a rep or two, but nothing drastic.[/quote]
I hear you there bro’s I’ve been on vaca for about 2 weeks and my work outs have been sparadic just weith weight training not much cardio. Good news is my diet wasnt that bad but I did go 3 days with carbs so Im gonna re-intro.
You guys ever do the V diet Im thinking about trying it in Feb to slim domn for a Feb beach vacation. Is it any better than just doing AD in the cut phase? Im at 12-13% BF and would like to be 10%
I would say that the anabolic can be very good for your getting muscles and fitness, the main thing is how to utilize it for this you have to get advice from a physician…
