Two quick questions.
- What is the difference between the A.D. and the Keto diet?
- On the A.D., what is the formula for protein and fats intake?
Thanks…
So you think 2 days carb-up even in contest prep?
@bulgarian: can i have no protein at all on carb up days? i mean i eat only carbohydrates and get the protein from carb sources like rices, oats, etc. will that affect my recovery? the protein i should have had on carb up days will be divided to no carb days, so i will have more prot the rest of the days.
It’s probably a stupid question but I have to ask :
Let’s say somebody eats 3000 kcal a day. Only healthy food with proteins, fats and carbs. This person switch to a diet where he still eats 3000 kcal but only proteins and fats. Will that person see any differences in his body composition after a few weeks?
[quote]Terry27 wrote:
It’s probably a stupid question but I have to ask :
Let’s say somebody eats 3000 kcal a day. Only healthy food with proteins, fats and carbs. This person switch to a diet where he still eats 3000 kcal but only proteins and fats. Will that person see any differences in his body composition after a few weeks? [/quote]
My guess is yes. Of course you will lose water weight but also… fat is burned less efficiently then carbs, so technically your maintenance calorie needs go up. So I could see you losing some fat for a few weeks but then you would need to make adjustments as your body adjusted.
[quote]DJS wrote:
Terry27 wrote:
It’s probably a stupid question but I have to ask :
Let’s say somebody eats 3000 kcal a day. Only healthy food with proteins, fats and carbs. This person switch to a diet where he still eats 3000 kcal but only proteins and fats. Will that person see any differences in his body composition after a few weeks?
My guess is yes. Of course you will lose water weight but also… fat is burned less efficiently then carbs, so technically your maintenance calorie needs go up. So I could see you losing some fat for a few weeks but then you would need to make adjustments as your body adjusted. [/quote]
Thank you for your answer !
What about body fat percentage and actual weight? Would there be any differences?
[quote]pumped340 wrote:
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
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[/quote]
Of the 20lbs, i think 10-12lbs were fat, maybe like 5-6lbs water and atmost 2lbs muscle. All my lifts went up, they have been going up for a year now. I switch up my exercises constantly though. The GSD is very effective once your under 10%bf its not as good for higher bf% not sure why. My brother was around 15% went on the GSD didnt see very good results…
Philo, at the beginning of your contest prep, you can stick to 2 full days of carb ups. Make sure they are relatively clean and as long as you are seeing results stay with that. When results stall make the carb once per week or decrease your weekday calories. As long as your seeing results keep everything the same. only change when your result stall.
Andy, have some protein on your carb ups, i have around 170-200g of protein and around 500-600g of carbs, 50-80g of fat on a clean carb up day
[quote]bulgarian wrote:
Of the 20lbs, i think 10-12lbs were fat, maybe like 5-6lbs water and atmost 2lbs muscle. All my lifts went up, they have been going up for a year now. I switch up my exercises constantly though. The GSD is very effective once your under 10%bf its not as good for higher bf% not sure why. My brother was around 15% went on the GSD didnt see very good results…
[/quote]
what exactly happened with him? I was planning on starting at 14% and 1-2 people I talked to who did it started around 15-16%. I can’t think of any reason why restricted calories during the week with a carb up once every 2 weeks wouldn’t work well for less lean individuals…if anything I could see the leaner ones needed carbs more often
Had an awkward moment today.
I unexpectedly ended up going to my landlord’s daughter’s house where they were all eating - chicken burgers and potato salad with a very nice looking birthday cake and ice cream for dessert.
Without even asking, she started serving me up some food in the kitchen and I had to run over to her and say no thanks. Then it was like ‘have you eaten already?’ and other questions - in the end I had to say ‘I’m in a very particular diet’. Then one of the dozen-or-so people there ended up asking what my diet entails so I then just gave a very brief overview of the AD (I don’t think they liked the word ‘anabolic’ haha) and I got a thousand-yard stare from every single one of them.
The hostess looked seriously unimpressed and I ‘had to’ apologise and say I didn’t mean to be rude etc etc
First time I’ve experienced that so far hehe, kinda caught me off guard.
Damn crazy Quebecois…
In other news, I’m eating horse right now for the first time … tastes kinda unusual but I think I’ll buy it more often, 21% protein, 5% fat and only about $2.50 for 300g or so of ground horse meat.
(Goes well with PB… not that anything wouldn’t go well with PB…)
[quote]El Sonido wrote:
Had an awkward moment today.
I unexpectedly ended up going to my landlord’s daughter’s house where they were all eating - chicken burgers and potato salad with a very nice looking birthday cake and ice cream for dessert.
Without even asking, she started serving me up some food in the kitchen and I had to run over to her and say no thanks. Then it was like ‘have you eaten already?’ and other questions - in the end I had to say ‘I’m in a very particular diet’. Then one of the dozen-or-so people there ended up asking what my diet entails so I then just gave a very brief overview of the AD (I don’t think they liked the word ‘anabolic’ haha) and I got a thousand-yard stare from every single one of them.
The hostess looked seriously unimpressed and I ‘had to’ apologise and say I didn’t mean to be rude etc etc
First time I’ve experienced that so far hehe, kinda caught me off guard.
Damn crazy Quebecois…
In other news, I’m eating horse right now for the first time … tastes kinda unusual but I think I’ll buy it more often, 21% protein, 5% fat and only about $2.50 for 300g or so of ground horse meat.
(Goes well with PB… not that anything wouldn’t go well with PB…)[/quote]
LOL
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You’ll get used to it as it happens more often
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Come up with better excuses…honestly I would never explain my diet anymore. It’s just annoying as hell. I usually say I just ate, I’m not hungry, or I don’t like that certain food.
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Eat what you can. I’m realizing more and more that little breaks in the diet won’t matter in the long run and do you want to think about 10 years from now about how you didn’t eat a chicken burger at a party because it wasn’t the exact amount of calories or macro ratio’s you needed? As if it would matter…Sure with the AD you wouldn’t want to eat pasta or something during the week but most places/events have plain meats to eat.
Oh, I worry about this. It would be really embarrassing if anyone knew I was on a diet. I guess I’m worried people will think I’m crazy – even though I’m eating plenty and I’m getting stronger all the time.
My boyfriend caught on (damn him) and even asked if I was on the AD. (He reads about this stuff…) I parried as best I could. “Oh, just trying to be healthy, that sort of thing.” Pretty embarrassing.
It really was pretty awkward, these people have probably never put one ounce of consideration into their nutrition before - white burger bun, coated chicken burger, white potatoes with miracle whip and hydrogenated margarine etc - and then I come along with my big curly hair down my back, my ‘wife-beater’ tank top and my polite english accent and start talking about ‘5 days low carb / 2 days carb-up’ haha
Really, it’s pretty funny when I think of it like that…
I gotta say though, I don’t think it’s anything to be embarrassed about!
Surely if anything it’s something to take pride in!
So few people actually make the effort, if my girlfriend - ok, IF I had a girlfriend and she did something like this I’d be encouraging her and be very impressed.
In fact I just know in the future I’ll probably end up scaring people off with this kind of thing.
Anyway, tell him!!!
What’s the worst that could happen?
Anybody drink straight heavy cream? I normally take a couple of swigs after work before eating anything. It’s a little heavy on saturated fats (3.5) but it’s 6g of fat per tablespoon and less then 1g of carb per serving lets me get some needed fat pretty quickly. I’m wondering how healthy this might be in terms of the type of fat both saturated and regular I am taking in. There’s no trans-fat in this here which is good. I would hate to give up this as I can get some fat pretty quickly with this method as I need all the fat I can get.
[quote]kion wrote:
Anybody drink straight heavy cream? I normally take a couple of swigs after work before eating anything. It’s a little heavy on saturated fats (3.5) but it’s 6g of fat per tablespoon and less then 1g of carb per serving lets me get some needed fat pretty quickly. I’m wondering how healthy this might be in terms of the type of fat both saturated and regular I am taking in. There’s no trans-fat in this here which is good. I would hate to give up this as I can get some fat pretty quickly with this method as I need all the fat I can get. [/quote]
I was using heavy cream for a very short while until I discovered I’m milk-allergic and had to quit it along with whey, cheese etc…
I found it to be effective and very delicious in shakes but I would assume that PWO isn’t ideal as it will slow digestion - don’t hold me to that though, I know this was discussed in the first AD thread.
If you want a quick hit of fats then why not take spoonfuls of olive/fish/grapeseed/flaxseed oil? You’ll be able to save the carbs for those much-needed fibrous veggies (and PB!) and I speculate you’ll feel better in the long-term.
You’re British, Sonido? Neat.
Anyhow, yeah, I could tell him and I don’t think he’d freak out. He’s already one of us weirdos, somewhat. His mom thinks he’ll wreck his kidneys from eating protein powder. I may just be unneccessarily hung up about this.
Anyhow, what do you all eat PWO? I’ve always been bad about this – I’m not remotely hungry after exercise and I just wait until dinnertime.
Thought I would join this thread here. I just started AD Monday. Last couple days have been pretty rough, been tired as hell, slow and irritable as hell. Still stoked though, especially to push through this first week or two!
[quote]AlisaV wrote:
You’re British, Sonido? Neat.
Anyhow, yeah, I could tell him and I don’t think he’d freak out. He’s already one of us weirdos, somewhat. His mom thinks he’ll wreck his kidneys from eating protein powder. I may just be unneccessarily hung up about this.
Anyhow, what do you all eat PWO? I’ve always been bad about this – I’m not remotely hungry after exercise and I just wait until dinnertime.[/quote]
Yep, born and raised in London.
I shower immediately PWO and then make my PWO meal immediately after that - I’m not totally regimented about the timing, but I usually end up eating 30 mins max.
I can’t use whey because of my allergy and I try to get around 50g protein or more from an animal source (not eggs, I’m quite allergic to them too! though I have to compromise sometimes for the sake of budgeting).
Tonight my PWO meal was 200g sole fillet with broccoli, cucumber, lettuce, 2 tbsp PB and 1 tbsp flax meal, oh and 2 tbsp olive/grapeseed/flaxseed oil. I don’t usually go so high with the fat but what the hey.
I didn’t feel satisfied after that and it was only about 34g protein from the fish so I cooked up a steak after for another 20-25g protein.
I think horse meat is going to become a staple of mine so that will be a common PWO food for me soon, for a while at least.
I’m tempted to save up my carbs for the day and then hit 20-25g in my PWO meal, I think I’m actually taking more like 30-40g at the moment to be honest.
[quote]bulgarian wrote:
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
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.
[/quote]
This sounds like a solid approach and what I’m going to use to try shift this 40 inch belly i have acumilated. I think a mistake I have made in the past when trying to lose fat is I’d throw everything at the problem all at once…Like I’d drop calories and do tons of cardio right from the get go, which while I lost fat, muscle was lost to and then a few weeks down the lne everything stalls and theres not really many more changes you can make. slowly adding changes as progress slows over a longer period is the way to go it seems.
A question for you, how do you eat around your HIIT workouts on AD?
[quote]e55ex_b0y wrote:
A question for you, how do you eat around your HIIT workouts on AD? [/quote]
This is something I’m curious about.
I remember reading people advising that it’s best to fast for an hour or so after HIIT and then make that meal very low carb - this wasn’t relating to the AD though, or even BB or PL so I would assume that in the interest of muscle preservation you’d want to eat pretty soon after - I’d like to see some clarification this though.
(Btw, where in essex are you from? I lived in hadleigh/benfleet/rayleigh/southend area for several years.)
[quote]pumped340 wrote:
bulgarian wrote:
Of the 20lbs, i think 10-12lbs were fat, maybe like 5-6lbs water and atmost 2lbs muscle. All my lifts went up, they have been going up for a year now. I switch up my exercises constantly though. The GSD is very effective once your under 10%bf its not as good for higher bf% not sure why. My brother was around 15% went on the GSD didnt see very good results…
what exactly happened with him? I was planning on starting at 14% and 1-2 people I talked to who did it started around 15-16%. I can’t think of any reason why restricted calories during the week with a carb up once every 2 weeks wouldn’t work well for less lean individuals…if anything I could see the leaner ones needed carbs more often[/quote]
He was only losing about 1lb per weeek and it wasnt fast enough to achieve his goal. the GSD is more of an extreme diet and should be used only when all else fails. Thats why i only do it last 4-6 weeks of contest prep when results have stalled with all else. I think Berardi mentioned that in the article