My Experience On the Anabolic Diet Part II

[system]

[quote]bulgarian wrote:
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?

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 that… that has worked great for me.[/quote]

Is that what you do in the off season? and if so do you still keep a carb up day/weekend in along with the peri-workout carbs?

Also how well do you feel you can gain muscle on the AD? Personally I’ve done a CKD during a bulk before and gaining a lot of muscle and fat. I may try it again in the future because I gained weight way too fast so I’d be interested to see how the results differ if I did it at a more moderate speed.

[El_Sonido]

[quote]e55ex_b0y wrote:
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 I’m wondering about how you make long term progression on this diet. Right now I’m at about 3500 cals and I’m slowly losing and probably will continue to do so for a while… 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?[/quote]

If you’re noticably leaner a few days in it’s likely mostly water.
Either way, s’all good - I found it very motivating to see such changes so immediately.

If fat loss stalls then I guess you can start by lowering calories by 500 or so and you can also shorten your carb loads (always keeping them clean, of course).
Keep in mind that fat loss will naturally slow down anyway as your BF% becomes lower.

Also, keep an eye on your intake of saturated fat, make sure you’re getting plenty of ‘good’ fats.

I’m curious about the HIIT issue myself - it’s funny you should ask this because I’m just about to go and do some HIIT for the first time since starting the AD 9 weeks ago.

I would imagine that the fat-adapted individual shouldn’t have [too much] difficulty but I’m just guessing in saying that.

I’ll let you know if I vomit!

[e55ex_b0y]

[quote]El Sonido wrote:
e55ex_b0y wrote:
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 I’m wondering about how you make long term progression on this diet. Right now I’m at about 3500 cals and I’m slowly losing and probably will continue to do so for a while… 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?

If you’re noticably leaner a few days in it’s likely mostly water.
Either way, s’all good - I found it very motivating to see such changes so immediately.

If fat loss stalls then I guess you can start by lowering calories by 500 or so and you can also shorten your carb loads (always keeping them clean, of course).
Keep in mind that fat loss will naturally slow down anyway as your BF% becomes lower.

Also, keep an eye on your intake of saturated fat, make sure you’re getting plenty of ‘good’ fats.

I’m curious about the HIIT issue myself - it’s funny you should ask this because I’m just about to go and do some HIIT for the first time since starting the AD 9 weeks ago.

I would imagine that the fat-adapted individual shouldn’t have [too much] difficulty but I’m just guessing in saying that.

I’ll let you know if I vomit![/quote]

Alright thanks man!

Definately report back with how the HIIT goes.

Incase you were wondering heres what I read about doing HIIT on AD

''HIIT is short high intensity based and it is in fact based on having glycogen in the body. Not in a depleted state. HIIT gets you leaner via spiked basal metabolic rate, NOT because of the cals burned in that 15 minutes. On the anabolic diet fat cannot be metabolized fast enough for a support system and what you will end up doing is eating through more mass because of the rising cortisol levels.

The anabolic diet is a pretty extreme fat loss diet. No cardio is really required. If any is to be done, it’s in the morning and it’s steady state.‘’

I really hope that HIIT can be done with this diet because I really hate long drawn out steady state cardio boringness…

Also, does anyone have any tips for makeing fried eggs taste better? Using low carb ingredients obviously… Not too keen on eating them on their own and they are dirt cheap and for someone like me whos on a budget right now they are ideal.

[system]

I agree that too much HIIT can be a problem but in my experience even on low carbs a few sessions a week isn’t a huge deal. I did it in the past during a bulk and even now with my cut (2100 calories a day, 6 days per week at 40g trace carbs with 1 moderate refeed) I’ve been doing 2 “full body HIIT” sessions I guess you could call them (CT’s Metabolic Workouts) and again theres been no problems at all.

[AlisaV]

I can’t imagine fried eggs tasting good; my normal “egg thing” is scrambled egg whites with veggies and salt and hot sauce.

[bulgarian]

[quote]pumped340 wrote:
bulgarian wrote:
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?

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 that… that has worked great for me.

Is that what you do in the off season? and if so do you still keep a carb up day/weekend in along with the peri-workout carbs?

Also how well do you feel you can gain muscle on the AD? Personally I’ve done a CKD during a bulk before and gaining a lot of muscle and fat. I may try it again in the future because I gained weight way too fast so I’d be interested to see how the results differ if I did it at a more moderate speed. [/quote]

i did that before before starting the AD. I was following max-ot training and max-ot diet it worked great. I’ve been on the AD for almost a year and a half now. offseason for a year and i went from 180contest shape to 211 fairly lean right now 8-9%bf.

Its very good for muscle gain but when you have a surplus of calories, your weekend carb ups must be vveery very clean otherwise you gain fat easy. i did… i went upto 230 now im down to 211. And i do 2x per week 16min HIIT sessions. I also do LISS cardio 2-3 times a week when fat loss stalls. Whatever it takes to get me lean as long as my caliper measurements are going down and i look better thats all that matters

[El_Sonido]

Phew, well I did HIIT today for the first time in about two months!

First time since starting the AD and also first time since I started lifting seriously.

Did some sprinting on the road - 6 reps of 0:30 all-out-run-for-your-life sprint / 1:00 stumble-along-like-a-drunken-zombie jog.

I didn’t vomit!

It certainly went well but several hours later my chest still feels a bit sore - my heart and airways really took a beating from where I’ve neglected the CV side of things. I’m so glad I finally got round to doing it though - I’ll be doing HIIT on my ‘off’ days from now on (although tomorrow is leg day so I may regret this!).

[Philo]

Okay, I m back on AD since this morning to get in shape for a contest in October. Hope everything goes right!

[system]

[quote]bulgarian wrote:
pumped340 wrote:
bulgarian wrote:
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?

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 that… that has worked great for me.

Is that what you do in the off season? and if so do you still keep a carb up day/weekend in along with the peri-workout carbs?

Also how well do you feel you can gain muscle on the AD? Personally I’ve done a CKD during a bulk before and gaining a lot of muscle and fat. I may try it again in the future because I gained weight way too fast so I’d be interested to see how the results differ if I did it at a more moderate speed.

i did that before before starting the AD. I was following max-ot training and max-ot diet it worked great. I’ve been on the AD for almost a year and a half now. offseason for a year and i went from 180contest shape to 211 fairly lean right now 8-9%bf.

Its very good for muscle gain but when you have a surplus of calories, your weekend carb ups must be vveery very clean otherwise you gain fat easy. i did… i went upto 230 now im down to 211. And i do 2x per week 16min HIIT sessions. I also do LISS cardio 2-3 times a week when fat loss stalls. Whatever it takes to get me lean as long as my caliper measurements are going down and i look better thats all that matters
[/quote]

Yea I agree, I feel like my carb ups can be significantly dirtier and higher when cutting, because at most it would just slow fat loss for a little bit and if anything it’s necessary when most of the week is really low in calories. When bulking on the other hand I would never really consider going all out at a buffet or something unless I planned to do a lot of extra cardio in the following days to make up for it because fat gain from the same amount of food would be so much more during a bulk than a cut. Didn’t you said you eat whatever you want on the weekends during your bulks though and get more moderate and strict when cutting?

so your currently cutting with the AD? Getting ready for a show?

[KellsBells]

I started the AD yesterday (did lowcarb all last week though, except for Saturday-- went to BBQ w/the bf). I can already tell my body is running more efficiently. I forgot how much freakin’ energy this diet gives me!

Anyone not do the induction phase and carb-up the 1st weekend? I already know that my body runs great on the AD from previous experience. The original AD didnt have the 12 day induction, it just went right to the 1st carb-up at the 1st weekend. If I already know that I fat-convert easily (I didnt even have a crash of any sort last time I was on the AD), do you think it would be ok to only do the 5 day low carb, then have a carbup meal this weekend? Not an all-out 2 day carbload, but just 1 meal?

[KellsBells]

one quick thing… did anyone experience a tingling feeling under your skin when you were in your induction phase? I did my leg workout today and when I sat down to eat dinner I swear my whole body started to tingle. It’s kind of like that feeling like when you get out of a tanning bed when you’ve been in a bit too long. I havent been in the sun at all and Im really curious as to what’s causing this. I would describe it as, “I can actually feel my body fat burning!” Well, it would be pretty cool if it was…

[El_Sonido]

So I noticed today that my CHO requirements at least FELT lower.
I took 300g (with nearly half of that coming from raisins) and it seems like the perfect amount.

This is pretty off-topic but I just have to say I’ve been finishing my leg workouts (last exercise is squats) with a mini Squat-a-thon as per the ‘Hungarian Oak Leg Blast’.

Hungarian Oak Leg Blast

I did 2:20 today and oh boy… I’m still walking like a drunk, several hours later.
I’m not following the plan really, I just got the idea of doing extended low weight sets but I’m going to up it to 2:40 next week and increase by at least 20-30 seconds based on how devestated I feel.

It seems like doing HIIT might not have been the wisest idea but I got through the workout without much difficulty (my raisin-water seems to be doing the trick!) and I’m still make those wonderful newbie gains both with physique and poundage.

I’m certain that my recovery times are drastically improved since starting the AD.
I didn’t lift seriously before the AD but I was doing plenty of bodyweight exercises along with low intensity running and HIIT.

Particularly with the HIIT I used to need 2 days off after (that eventually reduced to 1 day) and I’d feel like a complete zombie for the next day (or two).
Despite this, even after not doing any HIIT for 2-3 months (and on my 9th week of the AD) - I feel great today, legs were admittedly a little tender but only slightly noticable when stretching at particular angles.

Ok, ok so what I’m doing isn’t the AD now but I don’t know how else to identify it.
I’m not strictly AD,I’m not CC and I’m pretty sure it’s not any kind of ketogenic diet so really I’m stuck out in limbo between the ‘xxxx Diet Experience’ threads!

[bulgarian]

[quote]pumped340 wrote:
bulgarian wrote:
pumped340 wrote:
bulgarian wrote:
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?

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 that… that has worked great for me.

Is that what you do in the off season? and if so do you still keep a carb up day/weekend in along with the peri-workout carbs?

Also how well do you feel you can gain muscle on the AD? Personally I’ve done a CKD during a bulk before and gaining a lot of muscle and fat. I may try it again in the future because I gained weight way too fast so I’d be interested to see how the results differ if I did it at a more moderate speed.

i did that before before starting the AD. I was following max-ot training and max-ot diet it worked great. I’ve been on the AD for almost a year and a half now. offseason for a year and i went from 180contest shape to 211 fairly lean right now 8-9%bf.

Its very good for muscle gain but when you have a surplus of calories, your weekend carb ups must be vveery very clean otherwise you gain fat easy. i did… i went upto 230 now im down to 211. And i do 2x per week 16min HIIT sessions. I also do LISS cardio 2-3 times a week when fat loss stalls. Whatever it takes to get me lean as long as my caliper measurements are going down and i look better thats all that matters

Yea I agree, I feel like my carb ups can be significantly dirtier and higher when cutting, because at most it would just slow fat loss for a little bit and if anything it’s necessary when most of the week is really low in calories. When bulking on the other hand I would never really consider going all out at a buffet or something unless I planned to do a lot of extra cardio in the following days to make up for it because fat gain from the same amount of food would be so much more during a bulk than a cut. Didn’t you said you eat whatever you want on the weekends during your bulks though and get more moderate and strict when cutting?

so your currently cutting with the AD? Getting ready for a show?[/quote]

yeah i am currently cutting with the AD but not for a show. Last year after my contest i had massive binges on the AD and i went up from 180 to 230 in 6 months. I was eating 3500-4000kcal per day on weekdays and i mean whatever i saw on the weekends. I dropped to 210 doing the getshredded diet for 4 weeks and then i used 2500-2800kcal per day on weekdays and still messy carb ups but atleast the weekdays were clean and i gained 10 lbs (most of it was good) in about 2 months.

Now im 211 fairly lean been cutting for 4 weeks and my deadline is june 26 to get down to 5-6%bf. Ima have to do something extreme to get there, but im definately sticking to the AD.I consider the get shredded diet by Berardi a type of AD. i might swithc to that to meet my deadline.

what about you? Are you currently cutting? what are your stats

[bulgarian]

[quote]KellsBells wrote:
I started the AD yesterday (did lowcarb all last week though, except for Saturday-- went to BBQ w/the bf). I can already tell my body is running more efficiently. I forgot how much freakin’ energy this diet gives me!

Anyone not do the induction phase and carb-up the 1st weekend? I already know that my body runs great on the AD from previous experience. The original AD didnt have the 12 day induction, it just went right to the 1st carb-up at the 1st weekend. If I already know that I fat-convert easily (I didnt even have a crash of any sort last time I was on the AD), do you think it would be ok to only do the 5 day low carb, then have a carbup meal this weekend? Not an all-out 2 day carbload, but just 1 meal?[/quote]

im glad your seeing good results on the AD. I’ve put several ppl ive trained on it and they all love it! you can do 5 days low carbs and 2 days carb up right form the getgo. Its ok just takes longer to adapt so don’t worry about it. Also i never crashed, sometimes i feel like garbage after a heavy leg workout but… its the training not the diet.

[synny]

hey bulg, when you were cutting from the maintenance phase

To drop body fat, did you keep carbs the same and do cardio/hiit or did you just drop the cals slow with no cardio?

Im thinking that i eat my 3100 cals a day and trying adding some cardio like boxing and light n fast jogging to see if that helps lower my bodyfat from 14%

if that doesnt work ill try, lower cals with no cardio still n see if that works…

Also

When i start lowering my calories, should i lower my fat intake which is 227g. Or should i lower my protein intake which is at around 250g. My carbs are around 25g

My weight has been 80kgs for along time now… im ecto aswell

[andy90]

[quote]bulgarian wrote:
pumped340 wrote:
bulgarian wrote:
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?

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 that… that has worked great for me.

Is that what you do in the off season? and if so do you still keep a carb up day/weekend in along with the peri-workout carbs?

Also how well do you feel you can gain muscle on the AD? Personally I’ve done a CKD during a bulk before and gaining a lot of muscle and fat. I may try it again in the future because I gained weight way too fast so I’d be interested to see how the results differ if I did it at a more moderate speed.

i did that before before starting the AD. I was following max-ot training and max-ot diet it worked great. I’ve been on the AD for almost a year and a half now. offseason for a year and i went from 180contest shape to 211 fairly lean right now 8-9%bf.

Its very good for muscle gain but when you have a surplus of calories, your weekend carb ups must be vveery very clean otherwise you gain fat easy. i did… i went upto 230 now im down to 211. And i do 2x per week 16min HIIT sessions. I also do LISS cardio 2-3 times a week when fat loss stalls. Whatever it takes to get me lean as long as my caliper measurements are going down and i look better thats all that matters
[/quote]
so do you recommend to have no carbs at all but only to eat clean carbs in carb up days?
that is how you did to gain that much muscle?
it is ok to have 2carb up days a week? smething like first three days AD then carb up day, then 2 days AD then another carb up. it is good to have ONLY CARBS in carb up days? the protein which would be for that day i add it to training days. i want to start a clean bulk on AD, any good suggestions are wellcome.

for that who asked, i took 2nd place at 75kg class, from 18-21years category.

[Philo]

Great look andy!

@all:
What is your approach for contes prep: 1 or 2 days carb-up?
I m thinking of 500g carbs on day 1 and 250g of carbs on day 2 when doing 2 carb-up days…

[bulgarian]

[quote]synny wrote:
hey bulg, when you were cutting from the maintenance phase

To drop body fat, did you keep carbs the same and do cardio/hiit or did you just drop the cals slow with no cardio?

Im thinking that i eat my 3100 cals a day and trying adding some cardio like boxing and light n fast jogging to see if that helps lower my bodyfat from 14%

if that doesnt work ill try, lower cals with no cardio still n see if that works…

Also

When i start lowering my calories, should i lower my fat intake which is 227g. Or should i lower my protein intake which is at around 250g. My carbs are around 25g

My weight has been 80kgs for along time now… im ecto aswell[/quote]

When i first begin my cut, i’d add in 1 HIIT session per week and drop calories only by 250-500. I will do that for 2 weeks or until i see no more results. After that i add in 1 more HIIT session without touching calories. I keep that for 2 weeks. Then i’d drop calories by 250-300 and add in 2 LISS cardio sessions in the morning. Keep that for 2-3 weeks and then add 2 more LISS sessions. After 2 more weeks, i cut calories by 300-500 which means im eating close to 2300 by that point. When results stall, i cut my carb up to 1 day per week. I eat junk on my carb ups up intil 4-6 weeks to a show. The last 4-6 weeks of my contest prep which is usually 20weeks i follow the Get shredded diet by John Berardi. I do no HIIT on the get shredded diet.

This is very indivudal though and if i keep seeing results only from 2 hiit sessions i wont touch my calories. You should be good at first by staying at 3100 and adding HIIT when results stall, cut the calories a bit.

[system]

[quote]bulgarian wrote:

yeah i am currently cutting with the AD but not for a show. Last year after my contest i had massive binges on the AD and i went up from 180 to 230 in 6 months. I was eating 3500-4000kcal per day on weekdays and i mean whatever i saw on the weekends. I dropped to 210 doing the getshredded diet for 4 weeks and then i used 2500-2800kcal per day on weekdays and still messy carb ups but atleast the weekdays were clean and i gained 10 lbs (most of it was good) in about 2 months.

Now im 211 fairly lean been cutting for 4 weeks and my deadline is june 26 to get down to 5-6%bf. Ima have to do something extreme to get there, but im definately sticking to the AD.I consider the get shredded diet by Berardi a type of AD. i might swithc to that to meet my deadline.

what about you? Are you currently cutting? what are your stats[/quote]

Sounds good, I’m guessing you liked the GSD considering you might be going back to it. How much of that 20lb. loss in 4 weeks do you think was fat? Any significant muscle or strength loss?

Right now I’m cutting. I took a way too moderate approach in the beginning due to some crappy advice but 5 weeks ago got much more aggressive with it with better results. I’m off from the diet this week but I plan on doing the GSD for the next 4-5 weeks and then I can finally get back to gaining more muscle and strength

Also yea the GSD is basically a “form” of the AD I guess you could say and they’re all really forms of a CKD

[bulgarian]

[quote]andy90 wrote:
bulgarian wrote:
pumped340 wrote:
bulgarian wrote:
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?

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 that… that has worked great for me.

Is that what you do in the off season? and if so do you still keep a carb up day/weekend in along with the peri-workout carbs?

Also how well do you feel you can gain muscle on the AD? Personally I’ve done a CKD during a bulk before and gaining a lot of muscle and fat. I may try it again in the future because I gained weight way too fast so I’d be interested to see how the results differ if I did it at a more moderate speed.

i did that before before starting the AD. I was following max-ot training and max-ot diet it worked great. I’ve been on the AD for almost a year and a half now. offseason for a year and i went from 180contest shape to 211 fairly lean right now 8-9%bf.

Its very good for muscle gain but when you have a surplus of calories, your weekend carb ups must be vveery very clean otherwise you gain fat easy. i did… i went upto 230 now im down to 211. And i do 2x per week 16min HIIT sessions. I also do LISS cardio 2-3 times a week when fat loss stalls. Whatever it takes to get me lean as long as my caliper measurements are going down and i look better thats all that matters

so do you recommend to have no carbs at all but only to eat clean carbs in carb up days?
that is how you did to gain that much muscle?
it is ok to have 2carb up days a week? smething like first three days AD then carb up day, then 2 days AD then another carb up. it is good to have ONLY CARBS in carb up days? the protein which would be for that day i add it to training days. i want to start a clean bulk on AD, any good suggestions are wellcome.

for that who asked, i took 2nd place at 75kg class, from 18-21years category.

[/quote]

You look good!

For a good clean bulk, keep your calories relatively low on the weekdays (BWx15 or 12) and have a cheat day on saturday eating whatever you want. Sunday have it more clean. You should aim for gaining 1lb per week.I’ve learned from my mistakes and if you do 25xBW on weekdays like in the book and have dirty carb ups, you’ll gain fat. Strive for 1 lb per week and you should begood.

I think its important to keep 5 full days of no carbs and then 2 carb ups rather than splitting them apart. for 5 days you deplete significantly and then you load up and supercomensate on the weekdays. I dont think the same effect can be achieved if your days are split and you only end up depleting for 2 or 3 days.