[quote]benjafflolz wrote:
I’ve been reading Tim Ferris’ 4 Hour body and he talks about a lower carb mon-fri and a carb up on the weekend.
Its somewhat similar to the AD but on the weekend carb up he talks about eatting grapefruit for its insulin-resistant properties. I know balsamic vinegar has the same effect so i’m curious what your thoughts are on having either of these before a meal to slow the release of insulin (thereby slowing the rate that the carbs are turned to fat) and not have a huge release of serotonin.
Also, does anyone take ALA on weekends to help increase GLUT-4 and shuttle carbs into your muscles?[/quote]
never heard of balsamic vinegar doing that… maybe you’re thinking of apple cider vinegar
many people to like ALA for carb-ups (and carb based meals in general)
i personally never noticed a difference when using a glucose disposal agent and not
I just started it last monday and I really did well this week. What are people typically seeing in-terms of results for even just the first week. Between Monday and Sat (today) I’ve lost 4lbs and I can already see some of the lines in my abs that I couldn’t see before. I’m excited about my Mon / Tue workouts already!
[quote]benjafflolz wrote:
I’ve been reading Tim Ferris’ 4 Hour body and he talks about a lower carb mon-fri and a carb up on the weekend.
Its somewhat similar to the AD but on the weekend carb up he talks about eatting grapefruit for its insulin-resistant properties. I know balsamic vinegar has the same effect so i’m curious what your thoughts are on having either of these before a meal to slow the release of insulin (thereby slowing the rate that the carbs are turned to fat) and not have a huge release of serotonin.
Also, does anyone take ALA on weekends to help increase GLUT-4 and shuttle carbs into your muscles?[/quote]
Not sure about balsamic vinegar… But I many people agree that you dont need to worry about focusing on eating slow release carbs over the weekend (unless you find that the serotonin release is making you lazy and sluggish). Higher GI foods will make a fast and strong insulin spike, which is what we want over the weekend, we are eating carbs to spike insulin and shuttle amino acids and restore muscle glycogen… So personally, I eat homemade pastas, some pizza, raisons, fruits and fruit juice etc on the weekend…
[quote]Jaynick77 wrote:
I just started it last monday and I really did well this week. What are people typically seeing in-terms of results for even just the first week. Between Monday and Sat (today) I’ve lost 4lbs and I can already see some of the lines in my abs that I couldn’t see before. I’m excited about my Mon / Tue workouts already![/quote]
Hi dude,
The 4lbs is almost 100% water loss. I lost 9 lbs in two weeks (part of which is water loss). You will love the diet. Be strict on getting enough fat and no more than 30 grams carbs… Enjo the results!
[quote]Jaynick77 wrote:
I just started it last monday and I really did well this week. What are people typically seeing in-terms of results for even just the first week. Between Monday and Sat (today) I’ve lost 4lbs and I can already see some of the lines in my abs that I couldn’t see before. I’m excited about my Mon / Tue workouts already![/quote]
Hi dude,
The 4lbs is almost 100% water loss. I lost 9 lbs in two weeks (part of which is water loss). You will love the diet. Be strict on getting enough fat and no more than 30 grams carbs… Enjo the results![/quote]
Thanks for that, I was assuming i was mostly water loss actually. Which is good to be honest, my body feels pretty good even though it was just water.
[quote]benjafflolz wrote:
I’ve been reading Tim Ferris’ 4 Hour body and he talks about a lower carb mon-fri and a carb up on the weekend.
Its somewhat similar to the AD but on the weekend carb up he talks about eatting grapefruit for its insulin-resistant properties. I know balsamic vinegar has the same effect so i’m curious what your thoughts are on having either of these before a meal to slow the release of insulin (thereby slowing the rate that the carbs are turned to fat) and not have a huge release of serotonin[/quote] Try chewing a couple of cinnamon sticks before carb meals.
[quote]thehebrewhero wrote:
Hit a bit of a wall on the AD maybe you guys can help.
Been on this about 3 months. Up untill about 2 weeks ago I was putting on muscle and loosing fat. Now Im just gaining strength but dont seem to be getting bigger worst of all Im gaining fat. I started taking creatine about 2 weeks ago and figure that might be it. Also after my carb up days I feel bloated and the bloating wont seem to pass anymore.
Any sugestions???[/quote]
gaining fat of gaining weight?[/quote]
Both I gained about 4lbs and 2% in BF over 2-3 weeks. Im thinking about doing 12xBW and only 1 carb up day per week. Also I think Im gonna cut the creatine the bloating really sucks. What do you think should that do the trick?
[quote]thehebrewhero wrote:
Hit a bit of a wall on the AD maybe you guys can help.
Been on this about 3 months. Up untill about 2 weeks ago I was putting on muscle and loosing fat. Now Im just gaining strength but dont seem to be getting bigger worst of all Im gaining fat. I started taking creatine about 2 weeks ago and figure that might be it. Also after my carb up days I feel bloated and the bloating wont seem to pass anymore.
Any sugestions???[/quote]
gaining fat of gaining weight?[/quote]
Both I gained about 4lbs and 2% in BF over 2-3 weeks. Im thinking about doing 12xBW and only 1 carb up day per week. Also I think Im gonna cut the creatine the bloating really sucks. What do you think should that do the trick?[/quote]
before you cut a carb day i would try cleaning up those days first… maybe only 1 or 2 meals of pizza/fries/other cheat foods
if you’re creatine is causing the bloat it may just be poor quality. try a micronized creatine like Biotest
[quote]James Keeton wrote:
I’ve been doing some research on AD and have some questions.
1.) I am currently following 5/3/1 4 days a week and sprinting 3 days a week. If I were to start the AD would it be advised to change this?
2.) Has anyone done HIT while on AD? Could HIT principles be implemented on the day before carb ups to further depletion?
3.) Is it against the AD rules to get in a workout on high carb days?
4.) What do y’all think about turkey burgers & turkey meat balls? Are they too processed for optimal eating?
5.) For clarification is this statement true or false: “calories stay the same on carb up days and the percentages change.”
6.) Do most of y’all limit your veggies during the week or are they generally free?
7.) How difficult is it to transition out of AD?
8.) If you had to set up an optimal fat loss diet in AD format would you cut out all procesed meats and stick with clean carbs on the weekend?
I appreciate any responses, and would love some AD veterans opinions.
Thanks,
J. Keeton[/quote]
Hi,
In my opinion, use any type of training that you like. The AD diet will give best results with heavy weight training and limited cardio training… But you do not need to change your training if you dont want to.
I haven’t done HIT. But no reason why you cant do it before carb up day. It’s intense and it will deplete your muscles nicely
You should leave your training for during the week only. Of course you can go hiking, play some sport etc on the weekend. But do your weight training in the week (with your heaviest days being on Monday and Tues after carb loading)
Depends on their breakdown. Beware of high carb content in processed meat. You can eat anything provided it gives you the right fat/protein ration and no carbs (under 30 grams). I personally have about 4 oz of double cream a day… I love the taste when mixed with choc whey protein… makes like a thick fudge tasting pudding… Gives loads of fat and loads of protein with minimal carbs
the original AD diet allows you to eat as many carbs as you want on the weekend. SO calories will be higher. The revised metabolic diet limits the carbs and thus calorie intake will be same all week round with different ratios. But I do not count calories on the weekend… I eat lots of pasta, some pizza, fruit juices etc, and no protein shakes or meats… I wouldn’t worry about counting the calories over the weekend… Have more if you want, but dont pig out.
you must limit your vegies. Staying under 30 grams carbs is not easy. I have two small servings of vegies a day, and my carb count is around 28 grams… Be really careful to count carbs correctly… and stay under 30 grams… If all your other foods have zero carbs, then you can eat more veggies… I have a 3 protein shakes a day (whey, with 3 grams carbs each) so that adds to my used carb list. I drink the shakes with 3 tsp olive oil to keepo correct fat%
not sure… I haven’t stopped AD
processed meats doesn’t matter - as long as your % ratio is correct. Dont worry at all about that. But yes, eating reasonably cleanly will be better for you. however, I have a slightly shorter carb load (sat lunch time until sunday afternoon). During that time I eat what ever I like… Don’t bannish the food you like… Make the AD a lifestyle, enjoy the food… It doesn’t need to be looked at as a diet. I eat nice food that I enjoy everyday, and on the weekend I eat pizza and other treats…
If I’m already following a pretty low cab diet (<100g a day), and If I experience a “crash” in my first week; is it necessary to complete a full 12 days before carb up? Wouldn’t my body be completely depleted?
[quote]thehebrewhero wrote:
Hit a bit of a wall on the AD maybe you guys can help.
Been on this about 3 months. Up untill about 2 weeks ago I was putting on muscle and loosing fat. Now Im just gaining strength but dont seem to be getting bigger worst of all Im gaining fat. I started taking creatine about 2 weeks ago and figure that might be it. Also after my carb up days I feel bloated and the bloating wont seem to pass anymore.
Any sugestions???[/quote]
gaining fat of gaining weight?[/quote]
Both I gained about 4lbs and 2% in BF over 2-3 weeks. Im thinking about doing 12xBW and only 1 carb up day per week. Also I think Im gonna cut the creatine the bloating really sucks. What do you think should that do the trick?[/quote]
before you cut a carb day i would try cleaning up those days first… maybe only 1 or 2 meals of pizza/fries/other cheat foods
if you’re creatine is causing the bloat it may just be poor quality. try a micronized creatine like Biotest[/quote]
I think your right bro… I actually ate good carbs this weekend like whole grain pasta and lots of vegies & fruit I feel much better. Im still kind of bloated though. The creatine I was taking was the AMP 189 from GNC its a pill you take 2 a day. I have a easy time with the no carb days its the carb days that mess me up. Do you have a list of good things to eat for carb days? I cut the creatine Friday you think thats a bad move?
On a side note I saw someone post something about 5-3-1 and HITT here. I switched my workout up in June to 5-3-1 Im not sure if its the AD or the program but the combo has been great for size and strength. Not so good for cutting fat. All my lifts went up by 10-20lbs. As far as HITT goes I think its better than 45min of LISS thats to slow and boring. I think I’ll swith back to HITT in July 20min 3x a week with 5-3-1 4x a week
If I’m already following a pretty low cab diet (<100g a day), and If I experience a “crash” in my first week; is it necessary to complete a full 12 days before carb up? Wouldn’t my body be completely depleted?
Thanks,
J. Keeton[/quote]
yes do the full 12 days.
yes, your body may be carb depleted BUT you wont be switching its fuel source to fat yet.
you may be switched over by then but its much better to be sure and you’re doing it right and go with the 12 days
[quote]thehebrewhero wrote:
I think your right bro… I actually ate good carbs this weekend like whole grain pasta and lots of vegies & fruit I feel much better. Im still kind of bloated though. The creatine I was taking was the AMP 189 from GNC its a pill you take 2 a day. I have a easy time with the no carb days its the carb days that mess me up. Do you have a list of good things to eat for carb days? I cut the creatine Friday you think thats a bad move?[/quote]
all i can say about GNC is they are almost always over-priced. try a micronized creatine… i actually like to take around 20-25 grams on my carb ups in hope that the carbs will shuttle it to my muscles
are you eating a lot of oatmeal? a lot of whole grain pasta?
it could be the gluten. you could be gluten intolerant or just not used to breaking it down. before i was doing AD i was having about 1.5-2 cups oatmeal preworkout with no bloating, no gas, no excessive shitting etc but know when i have it (1 day a week) then next day i am bloated, shit every 30 mins and have absolutely HORRID gas.
I was just wondering… It’s not like it’s a bad deal to eat a bunch of steak over the weekend! I really hope I respond well to this. This style of eating is to my liking for sure.
JK29
[quote]MAF14 wrote:
[quote]James Keeton wrote:
Another question:
If I’m already following a pretty low cab diet (<100g a day), and If I experience a “crash” in my first week; is it necessary to complete a full 12 days before carb up? Wouldn’t my body be completely depleted?
Thanks,
J. K[/quote]
yes do the full 12 days.
yes, your body may be carb depleted BUT you wont be switching its fuel source to fat yet.
you may be switched over by then but its much better to be sure and you’re doing it right and go with the 12 days[/quote]
[quote]thehebrewhero wrote:
I think your right bro… I actually ate good carbs this weekend like whole grain pasta and lots of vegies & fruit I feel much better. Im still kind of bloated though. The creatine I was taking was the AMP 189 from GNC its a pill you take 2 a day. I have a easy time with the no carb days its the carb days that mess me up. Do you have a list of good things to eat for carb days? I cut the creatine Friday you think thats a bad move?[/quote]
all i can say about GNC is they are almost always over-priced. try a micronized creatine… i actually like to take around 20-25 grams on my carb ups in hope that the carbs will shuttle it to my muscles
are you eating a lot of oatmeal? a lot of whole grain pasta?
it could be the gluten. you could be gluten intolerant or just not used to breaking it down. before i was doing AD i was having about 1.5-2 cups oatmeal preworkout with no bloating, no gas, no excessive shitting etc but know when i have it (1 day a week) then next day i am bloated, shit every 30 mins and have absolutely HORRID gas.[/quote]
Haha yeah thats what happens to me too on carb days. All I do is shit and fart. I never eat oat meal when I cook pasta yes its whole wheat. I like assian food so rice noodels are what I eat a bunch of. Here is kinda how I eat on carb days
Breakfast - Eggs, bacon pancake or waffle or biscuits & gravy
Lunch - Asian noodles and meat stir fry type stuff or sub sandwitch on wheat