As much as I love it Iād like to ditch the bacon every morning as it cant be good for you any ideas on a quick easy sub here?
Want to add some nuts in the chicken salad which are the best nuts for this?
Getting blood work done tomorrow am what do I need to look for with the results?
Thanks guys for the great new thread!
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That looks pretty ideal.
You may want to hold of on the raspberries for at least the induction (try going for least amount os sugar possible). But thatās just my opinion.
Look for these bacon substitutes at your local italian or gourmet foodstores:
Pancetta
Prosciutto
I specify gourmet food-store only because authentic pancetta and prosciutto does not have nitrites and added fillers.
I have been hooked on Pecans for the last couple of months and if you can get them from a bulk store with a high turnover, they are excellent in chicken and tuna salads.
Other more traditional one would be Walnuts
[quote]nz6stringaxe wrote:
Max for the love of god take a fiber supplement. You wonāt want to listen to me until itās too late, so please do it.
All of a sudden youāll just have like, anal leakage and explosive diarrhea. My first four days sucked so badly that I was thinking of abandoning the whole thing. I kind of wish I had to save me all the troubles Iāve had since, but seriously. Fiber supplement.
I recommend pure psyllium husk powder and/or pure guar gum.[/quote]
Hey NZ - I hear what your saying!..Ive ordered some psyllium husk powder today.
Its start of Day 3 nowā¦and I just crashed like a baby rhino!!..luckily I was off work!.. is it possible to crash several times in the first week??
I know this week (and next) will be a bitch, but gonna push through. I need to know in my own mind I gave this a fair shot! I just hope this zombie like state wears off soon, and the elusive āenergy rushā kicks in!!!
Hey guys, here is the breakdown of my nutrition for yesterday:
kCals: 2758
Protein: 204.4
Fat: 197.1
CHO: 17.5
Basically, I fell short of my targets due to bad preparation. I missed my kCals by 250, Protein by 100g (crap!), Fat only by 3g, and CHO by 13g
Question: Do we HAVE to hit 30CHO? (Im aware that we dont want to hit ketosis, just wondered how strict that figure is on a daily basis?)
Okay, well the zombie state has really worn off after my crash-out!, and I had 1/2lb of ground lamb with kale and brocolli, and felt better.
I spoke with a guy from my supplement store who is a natural body-builder, and also is on the AD. He recommended I up my fat intake, so my body can transition to fat burning faster over the first month on the AD.
Also, he told me to cut out the tomatoes!! which I was having a lot of, as they are essentially fruits, and the fructose was probable screwing with my systemm causing the lethargy!..I kinda knew that, but was keeping it below 30g CHOā¦hmmā¦gonna stick to lots of dark greens for now!
Asides of the ususal AD foodstuffs, and coffee, anyone got any good pre-workout energy tips??
Keep it below 30 CHO, if possible. 30 is the maximum allowed on the first 12 days. Iād recommend BCAAās about 20-30 min pre-workout with your coffee. OR you can mix a scoop of whey with your coffe which is pretty tasty, kinda like a mocha.
[quote]phatkins187 wrote:
Keep it below 30 CHO, if possible. 30 is the maximum allowed on the first 12 days. Iād recommend BCAAās about 20-30 min pre-workout with your coffee. OR you can mix a scoop of whey with your coffe which is pretty tasty, kinda like a mocha.[/quote]
Hey phatkins - I think I was a bit unclearā¦I was looking for pre-workout tips OTHER than coffee - I cant take coffeeā¦gives me the burps bigtime!!..
I woke up today feeling SO MUCH better than last 3 days!!!.. my body feels and looks a lot tighter. My weight is constant, bodyfat% down a little, and muscle mass % is up a little. I had some serious red meat yesterday, with lots of saturated fat!.. Im hoping this week will get better!!
I just need to get a lot more sleep at night, and only downside so far - not been to the toilet since Tuesday!!..hmmmā¦ gonna buy some colon cleanse today!! lolā¦ but energy is a lot higher!!!
Will post up yesterdays nutrition + notes later today
You still trying new stuff? If so, let me know, I came across a 14-Day āprimingā cycle thing. The results look pretty good, if what you want is rapid weight loss. Not strictly the AD, but pretty close.
Hey everybody. Started going anabolic about 4 days ago after a year of high carb bulking(read: getting fat). It messed with my head at firstā¦ the fogginess and drained feeling but now iām feeling good. Just looking for like-minded people who are very friendly with fats. Why is everyone so afraid of fats?
[quote]blake2616 wrote:
Hey everybody. Started going anabolic about 4 days ago after a year of high carb bulking(read: getting fat). It messed with my head at firstā¦ the fogginess and drained feeling but now iām feeling good. Just looking for like-minded people who are very friendly with fats. Why is everyone so afraid of fats?
Has anybody tried evoo shots?[/quote]
Well if your looking for fats friends then your in the right place
You still trying new stuff? If so, let me know, I came across a 14-Day āprimingā cycle thing. The results look pretty good, if what you want is rapid weight loss. Not strictly the AD, but pretty close.
[/quote]
Evil, yes. I was just shown Joel Marionās āCheaterās Dietā last night along with the āPOW Dietā (unrelated lol) and saw some interesting points Marion had to make. My success with the GSD protocol is so-so so far, but itās obviously changing me in some way. I feel horrible all the time, though. I just started my 2xAM:1xPM HOT-ROX extreme dosing onā¦Tuesday I think.
Iām planning on cutting the refeed interval to accomodate my Sunday strength session. I mean Iāll refeed Sunday instead of next Thursday, creating a 9-day? cycle instead of 14. This should also give the workout a variation since it wonāt be falling on the same day.
To be honest, Iām still pretty disappointed with my progress and am beginning to let go of my initial goals when entering the diet mindset. I feel kind of stupid dieting so harshly when Iām not even that big either. I could be using this time to gain 30lbs and function efficiently rather than waste away in every aspect of my life while trying to figure out the best way to diet down and hurting my metabolism. Itās a bit easier to let go of my initial goals as well since Iām not doing this for a contest, rather to make a long-term mass phase more effective.
I think it was Indy who recommended it to me, but do you, EVIL, think that in switching to the GSD protocol, using only ONE day of above-maintenance, carb-abundant calories was enough? I was checking out Thibās Q&A, and he mentioned that after 3 months of strict dieting, the user should take 7-14 days of āregularā balanced eating before resuming.
All of this variation I see by the way of dieting is beginning to make me believe that the AD itself is really not very special by the standards of the average T-Nation reader. Perhaps to the ānormsā out there, it is, due to the strict planning and suchā¦but so much of what we follow as a whole relates to the AD. I feel as though the point Iām attempting to convey isnāt going through very well. Maybe Iāll try again later, haha.
Anyway, yeah, Evil send me whatever you have. Whether I use it or not, Iām looking for all the information, variables, techniques, and ideas I can find to influence how I go about this.
(And for the record, I feel like HRX plays a huge part of whatever regimen itās included in.)
Evil, yes. I was just shown Joel Marionās āCheaterās Dietā last night along with the āPOW Dietā (unrelated lol) and saw some interesting points Marion had to make. My success with the GSD protocol is so-so so far, but itās obviously changing me in some way. I feel horrible all the time, though. I just started my 2xAM:1xPM HOT-ROX extreme dosing onā¦Tuesday I think.
Iām planning on cutting the refeed interval to accomodate my Sunday strength session. I mean Iāll refeed Sunday instead of next Thursday, creating a 9-day? cycle instead of 14. This should also give the workout a variation since it wonāt be falling on the same day.
[/quote]
the plan I mentioned may be more to your liking if you are concerned about the strength workout.
To be BRUTALLY HONEST, I really think anyone starting the AD should eat without counting calories for the first 2-3 months. This time should be taken to learn your bodyās satiety signals and learn to keep ratios in check.
The AD book explicitly mentions that no bulking or dieting attempt should be made until you have āadaptedā.
That being said, IMO, if your goal does not motivate you anymore then it is the wrong thing to focus upon.
Again, it is a very personal choice. People diet down to single-digits on the AD. I am sitting at around 9%.(not intentionally either)
As for the comment by CT, you must keep in mind that he uses low-carb as a weight-loss tool for the most part. He does not stay on it long-term and thus, when on low-carbs he is running a caloric deficit most of the time. In that case, yes you would be wise to ātake-a-breakā. But, if you follow the AD, this doesnot happen since, you have a weekly period which nullifies any of the negatives.
The AD should have perhaps been titled, The Anabolic Lifestyle as Dr. Di correctly (IMO) says.
The AD was a revolutionary concept when it was first introduced and has played a key role in giving birth to diets like Lyle CKD and Plaumbo etc. AD is the original granddaddy of them all.
The whole, healthy fats revolution didnāt start til recently which is when the AD came back into vogue.
Listen, there are millions of dietary variation and they will all work, given time and effort. IMO, the AD offers a freedom they do not. Some have specific workouts (cheat to lose) most are not sociable (zone, low-fat etc).
I think the problem you are facing is that You like to have a set plan to follow correct? and the AD is a very general outline of a dietary plan since it was originally conceptualized for an audience that was in tune with their nutrition needs.
I use some aspects of the plan I mentioned, not all.
At the risk of sounding like a broken record, I say again, the AD is a lifestyle choice. Your training does not have to change and you have to think long-term about it.
IMO itās premise is useful, but wasted on short-term plans.
[quote]
(And for the record, I feel like HRX plays a huge part of whatever regimen itās included in.)[/quote]
I have heard tons about it. Ordered Carbolin 19-19 this week. Lets what happens with that.
One question; If you donāt have a competition coming up why even try and cut? In the weeks leading up to a competition you can always try a loading everyweek and your metabolism would have adjusted in that time.
Iāll PM you the link
Evil, good points all around. I want to highlight one of the points, tough. You mentioned this isnāt an ideal short term cutting dietā¦but CT has mentioned before if you keep fat high enough and cut carbs you can become fat adapted in a week or so. With the resources to be keeping track of calories so easily accessible (fitday.com), why wouldnāt anyone use the AD or any form of ketogenic diet to cut in say 8-12 weeks?
Would results not occur within the first 2-3 months? I could see someone wanting to prolong the diet (maintenance) if they got great results in the first 2-3 months, obviously.
Thanks for your resource, it looks to be quite a read.
To answer your question, mainly, I wanted to bulk following my competition in October. However, I celebrated my achievement (which is very unlike me) and gained more pure fat in a week than I thought was possible. I wanted to erase this mistake before going into doing what I had loosely planned before. It was all in the interest of massing up with a good bodyfat and not straying too far from it.
[quote]phatkins187 wrote:
Evil, good points all around. I want to highlight one of the points, tough. You mentioned this isnāt an ideal short term cutting dietā¦but CT has mentioned before if you keep fat high enough and cut carbs you can become fat adapted in a week or so. With the resources to be keeping track of calories so easily accessible (fitday.com), why wouldnāt anyone use the AD or any form of ketogenic diet to cut in say 8-12 weeks?
[/quote]
Again, IT IS A very useful as a short-term plan. Thatās why keto plans like Palumboās and UD 2.0 exist.
But the real advantage of the AD is a fat adapted metabolism. Where 98% of activity is fat fueled and only weight training requires glycogen.
CT may be absolutely correct when saying the body becomes fat adapted in a week. But if you revert to a carb based diet after that, your adaptation back into a carb burner would be faster.
In short: The longer you stay on a fat burning metabolism, the longer it will take your body to make the shift back to a carb based metabolism.
A stronger adaptation would allow for maybe more days where you slip up a bit and not significantly hamper results.
[quote]
Would results not occur within the first 2-3 months? I could see someone wanting to prolong the diet (maintenance) if they got great results in the first 2-3 months, obviously.[/quote]
Yes, results would occur in the first 2-3 months. It may not necessarily be a change in scale weight and may be a body recomp, where you end up with a higher percentage of lean mass as a whole.
That being said, if you are a little on the chunkier side of the equation, you most probably will see a drop in scale weight.
Evil, I concede that Iām not an expert of the AD who has studied and experienced it for 20 years, but Iām drawing conclusions that significant body recomp is just not possible through a mere shifting of macronutrient ratios.
The energy is all still thereā¦why would your body even want to change when its energy needs are being met? In my head I could only imagine it happening if someone lived 20 years following a certain macro breakdown (roughly) and then spent the next 20 on the AD as an active individual of course. Otherwise, it seems ridiculous.
Nope.
Itās some I believe but canāt prove.
I believe shifting your macros will impact your physique if every things else (training, rest etc) is kept constant because each combination of macros leads to a different hormonal reaction (more/less insulin, more/less T, cortisol etc)
eg:
Diet A: 60% cho, 15% fat, 15% pro
Diet B: 40% cho, 30% fat, 30% pro
Diet C: 30% cho, 30% fat, 40% pro
It is my belief that the hormonal cascade that flows from each macro-nutrient combination will influence body comp very differently.
Actually, come to think about it, this is the basis of Rob Faiginās book āNatural Hormonal Enhancementā.
1st carb up since i got back into the AD after a few weeks of cheating! feel awesome 600g of carbs yesterday and another 600g to cometoday. Funny enough i ended up eating less calories from my weekdays. 600g of carbs 50g fat and around 60g of protein ended up to be 3200 calories and i consumed 3500 for 2 weeks. This is awesome i feel good to be back on track.
For all the new guys starting out give it a chance it works. At first eat few hundred extra calories or as evil said donāt bother counting. Once you are fat adapted then start playing with the different phases.
Well Ive just completed my first week on the ADā¦ and ive achieved my faily maintenance targets of 3000kcals, 300g Protein, 200g fat, and 30g CHO.
I did have āoff daysā, but my averages over the week meet my target levels, and I remember DiPasq saying how you can set weekly calorie target if it was easier.
Training has been mixed. Some days I feel shattered. Some days feel like I can lift more and go for ages. Havent really had the āamazingā energy rush Ive heard about. When will I KNOW I am fat adapted?
ONE QUESTION: Ive eaten usually below 30g CHO for the last week, but for some reason I am putting a lot of weight on the belly area - looking a bit pregnant! Now this could be due to all the saturated fat Im taking as I am eating a lot of ground each day!..and about 5 eggs each morning!
SOā¦is this normal on the AD? - to see a bloated (almost pregnant) belly!?.. what can I do to get rid of it???.. more exerciseā¦ less fat (less sat fat??).Its the same effect when I was eating lot of CHOā¦so really confused here!! HELP!
Well Ive just completed my first week on the ADā¦ and ive achieved my faily maintenance targets of 3000kcals, 300g Protein, 200g fat, and 30g CHO.
I did have āoff daysā, but my averages over the week meet my target levels, and I remember DiPasq saying how you can set weekly calorie target if it was easier.
Training has been mixed. Some days I feel shattered. Some days feel like I can lift more and go for ages. Havent really had the āamazingā energy rush Ive heard about. When will I KNOW I am fat adapted?
ONE QUESTION: Ive eaten usually below 30g CHO for the last week, but for some reason I am putting a lot of weight on the belly area - looking a bit pregnant! Now this could be due to all the saturated fat Im taking as I am eating a lot of ground each day!..and about 5 eggs each morning!
SOā¦is this normal on the AD? - to see a bloated (almost pregnant) belly!?.. what can I do to get rid of it???.. more exerciseā¦ less fat (less sat fat??).Its the same effect when I was eating lot of CHOā¦so really confused here!! HELP!
Thanks
~M~[/quote]
The off days are probably because you have not fully adapted to the diet. Also i think you should decrease your protein intake and up the fats a little. For me i found that 70% fats 25% protein really works well and i did that with 3500kcal for the past 2 weeks, my protein was around 240g.
As far as the weight gain, do not do anything drastic. It could be just bloat and even if its not thats ok too. We can change it. Are you taking any EFAās ? Also what time and how many calories is your last meal? And how strictly are you monitoring the calories?
