@Bulgarian:
No, it is my second show. I m from Germany and I will start there in the German Natural BB Federation and hope this or next year to qualify for WNBF-Pro contests.
[quote]kion wrote:
I have a question regarding this diet and activity levels. Using the BW*18 calculation, I need about 3000 calories a day which comes out to about 225g of fat and protein a day. However, I am working a part time maintenance job ~20 hours a week. Before starting this job my weight stayed pretty constant and I really wasnāt too active besides working out 3x a week. Should I maybe increase my calories or should 3000 calories be fine? Iām trying to stay around 170ish but my goal by the end of the year is to be about 5% less BF then where I stand now at the same weight. [/quote]
I think itās best to stay at 18*BW initially while you are adapting and see how you go.
You might feel somewhat sluggish at times in the 12-day induction but keep at it, eat as much as you feel you need to (donāt go hungry!) but obviously donāt go crazy.
Then of course you can begin to adjust calories depending on your needs/goals.
Oh, and KEEP HYDRATED!
[quote]KellsBells wrote:
u guys counting fiber as total carbs? or subtracing fiber to get the 30g carbs?[/quote]
Fiber doesnāt count - itās upto you if you want to count soluble fiber (though this shouldnāt be of much significance based on the foods Iāve encountered so far).
Iāve seen some advise that you should count fiber on the induction phase but I donāt know about that.
I didnāt, how about anyone else?
[quote]AlisaV wrote:
Just bought a bunch of groceries ā Iām going to learn to love tuna in many permutations.
Things Iāve learned after my first real week:
- I can work out just as hard on the AD as when I was eating carbs.
- I seem to lose water (I can see that in my face).
- People are going to ask me questions about why Iām eating weird, and I have no idea how to respond.
- No side effects so far![/quote]
Iāve decided to phase out (or at least drastically reduce) tuna for the most part.
I have been eating 4 cans a day (tuna salad for two meals) but I donāt like the possibility of mercury. I realised I can switch to salmon. I donāt know about the mercury content but I ASSUME itās less, and hey, itās salmon!
It works out to 50c cheaper a day actually, I end up with about 20g less protein but more omega-3 plus it tastes way better. So I think itās a good trade off overall hehe
Oh, i donāt care when I die. I just want to be in good shape while Iām around. Life is too short, in my view, for worrying about mercury or aspartame or those sorts of remote risks. But I got canned salmon too.
[quote]AlisaV wrote:
Oh, i donāt care when I die. I just want to be in good shape while Iām around. Life is too short, in my view, for worrying about mercury or aspartame or those sorts of remote risks. But I got canned salmon too.[/quote]
hehe well either way - Salmon > Tuna on all fronts.
[quote]bulgarian wrote:
Diet loooks good, a tad too much carbs though. that number you posted, does it include fiber? The AD is originally a mass gaining diet so its easy to put on weight on it, your training has to be really good though as always. And it takes more than 2 weeks to adapt to fat burning, infact the carb ups slow it down a bit but after 5-6 weeks you should be spot on.
[/quote]
Thanks for the feedback Bulgarian, the number I posted includes everything but lettuce lol, so yes fiber too. Weird its too much, I thought I was allowed 5% of my intakes from carbsā¦ And not 30g ^^', my mistake.
Training wise I went back to a newbie body split: back/chest, off, arms, legs, off, shoulders, off. And I scheduled the back/chest, start of the cycle on whatās going to be my first carb up (Saturday).
I will also had some glutamine to my shake post workout, I read some of you guys do that as well/
[quote]bulgarian wrote:
pumped340 wrote:
Bulgarian, whatās your natural body type? Endo/meso/ectoā¦a mix?
i am a mix between meso and endo, more mesho though i can get lean easy on a carb diet as well i just feel hungry all the time and since switching to the ad, that issue has been resolved ;)[/quote]
endo but can easily get lean on a higher carb dietā¦doesnāt sound so endo to me lol. I get what you mean though. By the way what are your stats now? (Height, weight, bench, deadlift, squat, bf%)
[quote]El Sonido wrote:
Iāve decided to phase out (or at least drastically reduce) tuna for the most part.
I have been eating 4 cans a day (tuna salad for two meals) but I donāt like the possibility of mercury. I realised I can switch to salmon. I donāt know about the mercury content but I ASSUME itās less, and hey, itās salmon!
It works out to 50c cheaper a day actually, I end up with about 20g less protein but more omega-3 plus it tastes way better. So I think itās a good trade off overall hehe[/quote]
Are you using canned salmon?
Also how would you make the tuna salad? I used to have more tuna but now I canāt stand the taste unless theres a lot of olive oil or something in it.
Just a quick update.
Iām currently doing typical AD days on non-training days (except I donāt mind if my total carbs are 50-70g, which they almost always are since the foods I eat donāt really change.)
On training days, itās the same except I now take 10g maltodextrin and 5g whey with salt in water during workout and 25g malto/25g dextrose with ~32g whey and salt/creatine afterwards. I also JUST started providing one more meal using carb energy instead of fat (oat bran yesterday and quinoa today) about an hour after the drink.
The rest is fat+protein based.
My calories are around 3000 and Iām gaining weight in addition to having softened up quite a bit, which sucks a lot. Iām having an easier time putting it out of my head however, knowing I never made huge gains in the past because I wouldnāt eat enough. Now I know where my energy intake is and listen to my post workout hunger to feed it.
For those interested, Iām halfway through Waterburyās SOB Training, which I have mixed feelings about. I am quite anxious to get into this DoggCrapp stuff when Iām finished since I feel a real connection with its methodology.
By the way, food talk:
I learned I really donāt like Caesar dressing (Newmanās Own??). However I do have a brand called (Marieās) which has this parmesan ranch dressing (svg, CFP: 28g, 1, 19, 1) which is out of this world.
And, with the addition of extra virgin coconut oil to my cooking, Iāve slain the Anabolic Diet. I guess what Iām doing now is more TKD? I donāt knowā¦I doubt ketosis is ever actually happening, but my daily totals of carbs are either 50-70g or 130-150g.
[quote]pumped340 wrote:
Are you using canned salmon?
Also how would you make the tuna salad? I used to have more tuna but now I canāt stand the taste unless theres a lot of olive oil or something in it. [/quote]
Yeah, canned.
Itās a shitty cheap brand called āno nameā (same as the tuna).
At the moment my tuna salads have been looking like this
2 cans tuna
shredded lettuce
sliced cucumber
broccoli (small pieces)
2 tbsp āomega oilā (blend of grapeseed, EVOO and flaxseed)
tbsp flax meal
And I did get some avocados on special which made it indescribably delicious but alas, Iām all out now and theyāve gone back upto the usual price.
I just throw it all in a big bowl and mix it all up, getting everything nicely coated.
Comes to about 5 or 6g CHO (plus another 3g or so for the avocado) I think and itās very filling.
Sometimes I throw in some freshly squeezed lemon juice, maybe some basil or other herbs, though Iām all out of those atm.
Before that it was just with spinach but I had to mix things up a little.
I used half a roasted chicken today instead, yum!
Anyway I think this post is now too long to just be talking about tuna salad so Iāll stop hehe
ā¦also, MUSHROOMS!
[quote]pumped340 wrote:
bulgarian wrote:
pumped340 wrote:
Bulgarian, whatās your natural body type? Endo/meso/ectoā¦a mix?
i am a mix between meso and endo, more mesho though i can get lean easy on a carb diet as well i just feel hungry all the time and since switching to the ad, that issue has been resolved 
endo but can easily get lean on a higher carb dietā¦doesnāt sound so endo to me lol. I get what you mean though. By the way what are your stats now? (Height, weight, bench, deadlift, squat, bf%)
[/quote]
what i did was i set a caloric limit and macro ]limit with like 250g of carbs. When myfat loss stalled i did some cardio and i keep adding cardioā¦ add some HIIT and fat melts right off but i was hungry all the time. I also tend to put fat on higher carb diets thats why i said i was part endo. On the AD, i only do 2-3 hiit cardio sessions max to get leaner
im 6,1 right now i weight 211 9-10% bf 365x2bench 405x2 squat 495x3 deadlift. The pic on my avatar is from my last show when i weighed in ~180
[quote]KellsBells wrote:
u guys counting fiber as total carbs? or subtracing fiber to get the 30g carbs?[/quote]
fibers are nutrients that cannot be digerated by the body, so it doesnt count.
hi. i have been on ad for almoast 4month as i was preparing for a show. results was great. i started at 2400cals and dropped to 1600cals.
i want to keep going on AD for bulk. How was ad working for you for mass gains? share some stories here.
i will start my bulk at 2400cals(200g P/180g F) and i will switch from 5 to 3days training(basic movements only, for strengt/mass). i was thinking that 3day/week, those with training to have carbs to help me better with my workouts. eg: if i start at 2400cals, my carb(workout)days will be 200g P, 100g F, 180g CHO (2400cals) and the carbs will be divided morning&pwo or morning&pre&pwo. what do you say?
hey bulgarian
Do you use the plastic bf calipers from bb.com?
cos there the ones i have, what other places to your measure besides 1" above your hip?
im still doing maintenance im @ 80kg on weekdays and 83kg after a carb up weekend, im getting around 3100-3300cals. Looking to lose BF should i stay on maintenance, or just start lowering my cals now? People say this diet takes a few good months to full lick in, so should i wait or?
Going to go get my cholesterol tested to see if its gone up from this diet. People says im going to die from a heart attack from all the EVOO i drink errr lol
[quote]synny wrote:
hey bulgarian
Do you use the plastic bf calipers from bb.com?
cos there the ones i have, what other places to your measure besides 1" above your hip?
im still doing maintenance im @ 80kg on weekdays and 83kg after a carb up weekend, im getting around 3100-3300cals. Looking to lose BF should i stay on maintenance, or just start lowering my cals now? People say this diet takes a few good months to full lick in, so should i wait or?
Going to go get my cholesterol tested to see if its gone up from this diet. People says im going to die from a heart attack from all the EVOO i drink errr lol[/quote]
they so wrong. evoo helps regulate good cholesterol so u wont get a heart attack.
saturatet-non saturated fat ratio should be something like 60-40
I used the AD for bulking in past but I dont know why, Im afraid of muscle loss while cutting on ADā¦
[quote]synny wrote:
hey bulgarian
Do you use the plastic bf calipers from bb.com?
cos there the ones i have, what other places to your measure besides 1" above your hip?
im still doing maintenance im @ 80kg on weekdays and 83kg after a carb up weekend, im getting around 3100-3300cals. Looking to lose BF should i stay on maintenance, or just start lowering my cals now? People say this diet takes a few good months to full lick in, so should i wait or?
Going to go get my cholesterol tested to see if its gone up from this diet. People says im going to die from a heart attack from all the EVOO i drink errr lol[/quote]
My calipers are from my store, they are a little bigger than the ones at bb.com but its the same thing. as long as you continually measure with them you will see accurate results its the progress that matters. Check out this site Male Caliper Sites for testing sites and instructions.
I measure on 4-5 spots, suprailiac, subscapula, thigh and abdominal. You can start on 3200 kcal and everyweek measure your caliper reading. If it goes up or stays the same lower calories slightly or add in a bit of cardio. Do not go crazy on the cardio thoughā¦ Solid weight training and good nutrition is what will help you look great
Philo, in my opinion, this diet is best for holding on to muscle mass and even gaining some muscle while dieting to get super lean follow the get shredded diet for the last 6 weeks of your contest prep. that diet is almost the same as the anabolic diet but with carp ups once in 2 weeks
[quote]andy90 wrote:
hi. i have been on ad for almoast 4month as i was preparing for a show. results was great. i started at 2400cals and dropped to 1600cals.
i want to keep going on AD for bulk. How was ad working for you for mass gains? share some stories here.
i will start my bulk at 2400cals(200g P/180g F) and i will switch from 5 to 3days training(basic movements only, for strengt/mass). i was thinking that 3day/week, those with training to have carbs to help me better with my workouts. eg: if i start at 2400cals, my carb(workout)days will be 200g P, 100g F, 180g CHO (2400cals) and the carbs will be divided morning&pwo or morning&pre&pwo. what do you say?[/quote]
How did you do on your show? can you post some pics of how you looked?
Personally i do not think you need carbs to help you wiht your workouts. But if you do use them, have them at breakfast, before training,right after workout and 45min post workout. so 50g morning, 30g pre,45g right after and the rest 45min after thatā¦ that has worked great for me.
You are looking great in your avatar, so it looks like AD works great. Okayā¦I think I will do it and change from LC to VLC.
Hey guys, just got started with this diet and I am already looking leaner a few days in. I have quite a bit of fat to lose though from failed bulks in the past and Iām wondering about how you make long term progression on this diet. Right now Iām at about 3500 cals and Iām slowly losing and probably will continue to do so for a whileā¦ I understand the next progression is bringing down the calories but where do you go from there when things stall? Add more and more low intensity cardio? I read that HIIT should not be done with this diet because you dont have the carbs for it, is this true?