-
That is me rambling. Be glad my wife has trained me not to ramble like I did for years. 
-
Always eat veggies. But my focus was how to help you load better and allow a longer, better load by keeping it buffered with these suggestions I gave.
-
yeah, you can eat some goodies, but if you do the things Iāve listed it will help you significantly. And as you get leaner, you can enjoy more crap. BUT as is always emphasized, its about results.
-
Any vinegar is fine.
-
Well on smoothing with pop and milk, what this is telling you is that sucrose, lactose, and HFCS all work to fill fat stores EVEN THOUGH youāre muscle and liver are still depleted. These sugars will fill both, but quality CHO will have higher glucose content, which is better for filling muscle and liver. Its nutrient partitioning to a degree. Certain sugars do a better job of going toward muscle and others (percentage wise) fill fat stores faster. So, you see its not just about how much, but both how much and what kind.
-
all days are at maintenance for at leat 30-60 days. You will be adjusted and can then begin to see which phase you will want or need. Mass, cutting, etcā¦
-
Well, thats a huge discussion. If you have less than 2 yrs experience OR canāt at least bench your bodyweight for some reps and squat and/or dead 1.5x bodyweight, then you will be able to progress (load wise) faster because you have more potential then another guy who is at or above these markers. Just realize that you need to not go nuts on training. I like Poliquins definition of techincal failure. If speeds slows too much or technqiue fails, then you have failed. Stop the set. If speed slows signficantly, then call it quits. Those 5 second agonizing reps are frying the nervous system, particulary with the volume we use to build muscle. PLs can do it because the volume is lower. This is a huge and separate subjectā¦
-
Yeah, I donāt eat āalotā per se. Donāt confuse what I need with what YOU need, though. This is HIGHLY individual. I like slow steady moderate cardio (a nice walk) 2-3x per week for cardio health and circulation.
When I started, I took my weight x 15 and then broke the macros down. For example at 170:
170x15=2550 cals
200g Pro=800 cals
190g Fat=1710 cals
25g CHO=100 cals
Thats about 2600. Close enough.
Then on the loads, I kept it low moderate protein, moderate fat, and moderate high CHO:
100-125g Pro=500 cals about 15-20% or so
100g Fat= 900 cals about 25-35% or so
325-350g CHO= 1300 cals about 50-60% or so
Donāt get too hung up on my numbers. They are a good guideline and will help you know what works best for you.
Best,
DH
[quote]Needmassquick wrote:
Wow thats a lot, did you just write that out now or get it from somewhere? Iāll try to break my questions up along the post so itās easier.
DH wrote:
-
Eat veggies/salad at EVERY meal. Fiber powder will do in a pinch too, but weād like it to come from quality foods vs a container. But the container is fine too.
-
Eat the veggies/salad FIRST at each meal. This will help reduce the total amount you eat and lower the glucose release rate of the rest of your meal.
Are these for everyday or just the carb load? Iād be eating a set amount of calories generally anyway so I donāt think it would matter in terms of reducing how much I eat. The glucose rate could be good though, never heard of eating a lot of veggies during a carb load.
- Eat quality CHO on the loads. Baked potatoes, sweet potatoes, peas, beans, rice, pasta, oatmeal, some of that brick like amish bread, and all the berries and fruits you want. The best choices are HIFWAC. High fat and water content. Melons, grapefruit, etcā¦
But its all good on the load. Then you can add in a treat. You wont have much room and consequently wont do much damage. Also, you wont find your cravings are out of control with the veggies and quality CHO in you already.
This is something I was going to do this time around since last time I stuck with almost entirely high GI carbs for about 700g of carbs or more (cereal, waffles, ff ice cream, etcā¦)
- Take 1-2tbsp of vinegar with each meal. This is strong stuff so chase it down with some water or tea. It will give a warm sensation in the throat and gut. It is slightly acidic and will assist with digestion as well as acid reflux problems. Because it is acidic, your body will secrete less endogenous HCL. Vineagar helps alkalize your system via a feeback loop of sorts.
Does it matter what kind of Vinegar (balsamic, distilled, apple cider, etcā¦)?
-
Drink only a few ounces of liquid with a meal. Drinking more makes many some people smooth out faster. You can drink all you want between meals and about 30 mins after the meal. Dont forget your lemond wedge. Its your friend. 
-
Avoid milk and much ice cream. Milk is notorious for making most people smooth out rapidly. And the bloating as well. Many people donāt have the enzymes to digest it well once they pass about 2 years of age.
For these 2, does it matter if they make you smooth out faster if the carbs are the same? I thought being able to see when your smoothing out was to show you when youāve had enough carbs but if those just make you seem smooth without being too much carbs would it matter, especially if you have a set amount your going to be eating anyway?
- Cut the load off at 33 hours to start. Saturday at 8am - Sunday at 5pm. If you follow the above advice then you should be able to handle this duration well most likely. use a protein, fiber, moderate fat meal (say 10-15g) around 8pm on Sunday to allow your body to clear the glucose and reestablish fat burning sooner.
And Iām originally keeping both of these days at the set ~2700 calories (or whatever maintenance is) overall?
Try to add work when you can to your training sessions. BUT donāt push it every workout like you always hear. That only works for beginners or on paper.
Sleep well and donāt party often.
Could you explain what you mean here? I understand you canāt push to absolute failure and beyond every workout and whatnot but you should be shooting for progress each time and pushing yourself correct?
Oh. I only eat about 3500 during the week and maybe 4000 on the loads. I donāt need all that much to grow. Especially if I donāt want to get too fat. This is highly individual.
Wow thats all? That seems like nothing for 240+lb person. Are you doing cardio? A lot of people mention how they can eat higher calories while on a keto/AD type dietā¦to gain anyway. What did you need when you were only 160-170lb and how do your AD calories relate to how much you need during a higher carb diet? I thought I was going to get to be eating a lot 
lol[/quote]