Hey everyone, Im new to T-Nation and it sounds like you guys might be able to help me.
Ive been on the AD diet for 3 weeks and have been following the diet to a t, problem is I havent lost weight or really noticed a difference in the mirror. So I was wondering if someone out there can help me.
I was thinking about dropping my calories from 3000 a day to 2500 and see how that goes. My ratio is 60/35/5 (F/P/C)
30 YEARS OLD
5 FOOT 6
165 POUNDS
TRAINING FOR 1 YEAR NOW
Thanks in advance for all your help or suggestions
From the responses I’ve read on this subject before, most ppl will tell you to give it time. You have to go through the 2 week induction phase. So, by all means, do give it time. I’m certainly no expert on this subject. However, I followed the diet for about 3 months and ended up at almost the exact same weight. I kept getting discouraged that I gained back practically the same weight on Monday that I had lost the previous week. Even with some tweaking here and there I didn’t lose much.
Try dropping the calories like you’re suggesting. See how that works. But research another 2-3 other diets on this site(while continuing on the AD) and see if something else looks like it might suit you better.
Do you know exactly how many carbs you are getting? Are checking the hidden sources that seem to be everywhere in today’s diet? I would suggest that you write everything down and check to make sure you are not getting any extra carbs from you diet.
Also dropping the calories some is another good start. What are your fat sources?
I’m just going to throw this out there, but Thib’s has recently suggested starting a fat loss phase at .5 - .7 x body weight for daily fat intake, and 1.5 - 1.7 x body weight for protein intake. Some ADers would crap their pants at the thought of lowering their fat intake a little below protein intake, but IMO it makes perfect sense. Once you’re fat adapted and start lowering fat intake, your body will more easily use stored body fat for additional fuel.
I myself am starting out with these numbers since I just decided to shred up for summer and then making adjustments if necessary.
Firebug9, I am trying to get it from all sources such as
red meat, nuts, evoo, dairy, and fish oil (liquid form), I was also using whipping cream but I dropped using it quickly due to not feeling confident about using that type of fat in my diet
Whey man, Ive read that as well And I think its worth a try
So your saying 280 gms of protein and 115 gms of fat daily
Whey man, Ive read that as well And I think its worth a try
So your saying 280 gms of protein and 115 gms of fat daily[/quote]
Yeah, the numbers for you would be 83-115 grams fat, and 248-280 grams protein. However, since you were just at 3,000 calories per day beforehand, I’d ease into those numbers a wee bit. Just be sure to start dropping fat.
[quote]Whey Man wrote:
To go along with the 2 posts above mine, I would drop the majority of the calories from fat. That’s something people seem to get wrong on this diet.[/quote]
The whole idea of the AD is on your P/F days to get a majority of your calories from fat, and about half that amount from protein, with only small amounts of carbs.