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How’s the progress coming? Do you feel more lean? After two weeks on the AD, I could really see a difference in my midsection.
Finally got the heart monitor
[quote]the2pin wrote:
How’s the progress coming? Do you feel more lean? After two weeks on the AD, I could really see a difference in my midsection.[/quote]
To be honest, bodyfat seems to have been up and down. Last friday Dec 28 I looked the best I ever have in my life in regards to muscular definition, but today I look less defined. I think the holidays have a lot to do with it too, my diet was less than perfect xmas and n.yrs, but all that’s over now.
Overall I would say I’m a little more lean than when I started, but my strength is definitely going up with PRs almost every workout. I’m interested to see how my gains go with my permanent program (last couple weeks were modified with cheat meals/dirty carb ups, and only 3 days/week training because of the holidays, the real diet/gym routine starts today, I’ll post the plan today). I think I will see substantially better results.
No way you’re 20% bodyfat.
I was measured a 13.9% the other day (using calipers, measurements and weighing) and we look similar… These tests are never 100% accurate, but at least they are consistent and better than guessing from pictures.
I recommend you get one, and after 2-3 months get another one at the same place 
Good log btw, keep at it!
Here’s the plan I’m going to follow from now on. This is my program to lose fat/gain muscle at the same time. Starting with 21000 weekly cals, I’ll try this for a few weeks and modify the cals accordingly. From the short experience that I have, I’ve found that my best days in the gym are those days after the carb reload.
With this I’m trying to take advantage of this fact by placing 2 mini carb reloads throughout the week and supercompensating in calories the same day in hopes of gaining some muscle, while having a caloric deficit the other 5 days of the week.
I don’t know if it will work, I’m worried that I won’t be able to deplete enough my glycogen stores between sunday and wednesday, but time will tell and I will modify accordingly. I also am interested to see how well I feel in the gym after the mini carb reloads, my first one is tonight, 350g is the least I’ve reloaded since I’ve started the AD.
You can see below I’ve made the chart for 2 weeks so you can see the change in the gym days every week and how it works out.
gym #1 = focused on bench press and deadlift
gym #2 = focused on squats and back-pull ups/rowing
If one of you experienced vets sees I’m doing something wrong, I’m welcome to criticism
21000 weekly calories
sun - 4000, no gym, 350g CHO reload
mon - 3000, gym workout #1 high intensity
tue - 2500, gym workout #2 short low intensity + HIIT
wed - 4000, no gym, 350g CHO reload
thu - 3000, gym workout #2 high intensity
fri - 2500, gym workout #1 low intensity
sat - 2000, gym full body active recovery
sun - 4000, no gym, 350g CHO reload
mon - 3000, gym workout #2 high intensity
tue - 2500, gym workout #1 short low intensity + HIIT
wed - 4000, no gym, 350g CHO reload
thu - 3000, gym workout #1 high intensity
fri - 2500, gym workout #2 low intensity
sat - 2000, gym full body active recovery
sun - 4000, no gym, 350g CHO reload
mon - 3000, gym workout #1 high intensity
tue - 2500, #2 low etc. etc.
I felt wrong eating the huge plate of rice as my last meal before bed, just doesn’t seem right. Have to do some more research about this…
While this certainly sounds interesting, I doubt you can call this the anabolic diet with this many carbup days.
Personally I’d guess you’ll see some good progress eating like this, muscle gains with little, if any, fat gain. I don’t think you’ll be losing any fat though.
In any case, it’s an interesting experience and if you care to try it out for us and keep the log, I personally would be interested in seeing the results!
Here’s one of my big plates of quinoa, didn’t really feel right eating so much at one time, going to spread out the meals more the next time, I think…
[quote]steinnes wrote:
While this certainly sounds interesting, I doubt you can call this the anabolic diet with this many carbup days.
Personally I’d guess you’ll see some good progress eating like this, muscle gains with little, if any, fat gain. I don’t think you’ll be losing any fat though.
In any case, it’s an interesting experience and if you care to try it out for us and keep the log, I personally would be interested in seeing the results![/quote]
You’re right, I can’t really call this the anabolic diet as I’ve never read anything by Dr. D that exactly resembles what I’m doing. I guess I’ll say that I’m following a diet based on the AD.
I think that with my job and activity level I’m using an average of 3000-3500 cals/day more towards 3500. And with the program I’ve laid out, that puts me in a calorie deficit 5 days a week. This maybe wishful thinking, but I’m hoping lose fat these days and supercompensate sunday and wednesday with mini carb reloads and put a bit of muscle on too, all at the same time continuing to get stronger at the same rate or faster than I have been. I think it’s possible, just have to find the right combination of everything.
I’m going to keep posting, good or bad. It’s a bit of work right now, but I figure that if I find my personal formula for success right now, the rest of my life in the gym should be a lot easier and more successful.
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Today, I had what I can only describe as a testosterone surge. It started right when I was finishing up the gym at about 1030, and continued to increase in intensity after eating at 1130 until about 1400 when it seemed to peak until about 1500 or 1530. I literally felt like tearing things apart, I was walking to work and just took off running full speed, with a warm, feel-good sensation over my whole body. I felt incredibly strong. At about 1530 or 1600, the intensity definitely started to fall.
This has happened before with the AD, and always the day after the reload, but not like today. Today it was very clear to me what was happening. After seeing this today, I want to find a way to time this ´surge´ to coincide with my monday and thursday workouts after my sunday and wednesday mini carb ups. If I were to train in this 1 to 1 1/2 hour peak testosterone window, I´m pretty sure that would be a good thing.
The first modification/experimentation I will try is to reload earlier in the day with the last meal being high fat. I´ll see what happens thursday.
Anyone have any thoughts?
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Started taking ZMA tonight, hope it works as good as I’ve heard.
Other modification, going to run/walk (low intensity) from my work to my house mon, tues, thurs, fri (when it’s not raining). I’ll be running until my heart rate goes above 120-130 and then I’ll walk until it lowers back to 120, so I’m at about 75% of my max the whole time.
I started yesterday and it felt good, it’s about 30 min of running/walking. This 4 times a week should give me a bit of help in the battle.