I felt DRUNK after my workout tonight…just whipped. Muscles were still full from the weekend carb up though! I’m going to try a full 36 hour carb up on Saturday and Sunday after doing a 12 hour feast last Sunday.
I’ve found my calorie count to be increased this week from the extra fat and food intake to stay full. Higher protein, low to moderate fat diets are easier for me to stay full on because the foods are less calorically dense.
Next week I’m switching to a lower volume total body routine and attempting to cut my calories by ~300-500 kcal/day to really kick up the fat loss for about a month. I have a feeling I’m really going to be hungry! Any hints?
This is my plan for first carb-up:
-Loaf of Ezekial bread with some kind of nut butter, honey, and fruit
-oats with fruit
-wild rice
-beans
lots more fruit.
Oh and duh one junk course (have yet to decide what Ill indulge on)
no to me junk might be a meatloaf with bread crumbs inside lol as Im a picky eater who’s very clean.
eh I just read the same…however I believe Ive also read suggestions on a full fruit load…but yea I Think Im gonna limit my intake afterall…Id rather wolf down the rest of the list anyhow
[quote]phatkins187 wrote:
I’ve read you should limit your fruit intake to around 5 servings a day due to the high fructose content.
Liver can only convert ~5g of fructose to glycogen per day so the rest is stored as fat…would this also ring true on the AD?[/quote]
Utterly theoretical right? just cause I have done carb-ups where almost everything was either a fruit or a vegetable (except my regular choc ice-cream of course), and the amount of TP I went through was impressive.
HAHA Evil, extreme dumpage probably makes a carbup worthwhile.
Theoretical, no. The liver has to convert fructose to glycogen and can only do roughly 5g a day. The rest is stored as fat…so it’s best to load up on the high GI carbs first and really pump up the glycogen storage, hormone shift and anabolism…then ease into your cleaner veggies, low GI grains, fruits, etc.
The fructose battle has been going for quite some time now, and most recent conclusions are apples are the worst offenders and not even recommended to people trying to lose fat. Fruits are loaded with nutrients and are filling/low calorie. Quite a conundrum for the old school nutritionists. Berries are much lower in fructose! I would recommend chowing down on those.
Hi guys! There’s not much AD action on the FA forums, so I hope it’s ok if a girl crashes your party! I’m on day 4 of my induction phase, and so far I really like the AD. I read both Chris’s articles, and Jen Heath’s article on FA, plus most of the original AD thread here. At some point I plan on reading th e-book as well.
I hope I can chime in with some questions now and then! I don’t have a lot of time to post right now (making dinner, lol), but if you guys are interested I’ll give you some more specific info about my training and diet later.
Just be ready for crude, inappropriate man-discussion.
I think it’s great someone of the fairer sex is joining and will be able to provide some experience in the event of another vixen becoming interested in the AD.
Hi guys…I’m loving my carbup so far. Mmm spoonfull of ice cream for breakfast and big post workout low fat vanilla milk shake.
Does “smoothing out” really only apply to very lean AD’ers? I feel at my body fat I’m always smooth But seriously, at ~12-14% it’s tough to tell when enough is enough with the carbs. I’m going to try and make it the full 36 hours and keep my calories at around my usual level (I’m cutting so ~2,200-2,500).
Let’s hear from the bodybuilders about smoothing out!
Thanks for the welcome!!!
Okay, this diet is so awesome, it should be illegal. I just snarfed down a thick NY Strip steak, a mound of asparagus, and a huge bowl of ceasar salad…omg, I am sooo full!!! I thought you guys might be interested in this salad dressing recipe, since it is super yummy and perfect for AD:
Ceasar Salad dressing:
2/3 cup EVOO
1 tbs worschester sauce
2 tbs lemon juice (fresh squeezed)
1 tsp black pepper
2 cloved fresh garlic, minced or pressed
1/4 cup crumbled blue cheese
I mix up everything except the blue cheese in a bottle, and measure it out a tbs at I time. I count it as 1 tbs of EVOO, as the trace carbs from the other stuff is pretty much negligable.
Pour one or two tbs over 1-2 cups of shredded romiane lettuce, mix in the blue cheese, and get ready to be in heaven!! Just don’t plan on sucking face with a lady after eating it, unless said lady eats some too. Bring on the garlic breath!! lol
[quote]phatkins187 wrote:
Hi guys…I’m loving my carbup so far. Mmm spoonfull of ice cream for breakfast and big post workout low fat vanilla milk shake.
Does “smoothing out” really only apply to very lean AD’ers? I feel at my body fat I’m always smooth But seriously, at ~12-14% it’s tough to tell when enough is enough with the carbs. I’m going to try and make it the full 36 hours and keep my calories at around my usual level (I’m cutting so ~2,200-2,500).
Let’s hear from the bodybuilders about smoothing out!
[/quote]
Not a bb’er by a long shot, but heres my take on it.
Judging when t stop a carb-up is an imperfect art. You will get better results (and less stress) by looking at results and experimenting on your own.
That said, why even bother? just eat until you are full. If you keep the carb-up at 36 hours every time, you can play around with the amount of carbs you eat every week!! 3-4 cycles of effective experimentation is all you need to figure out your sweet spot.
Thats the beauty of the Anabolic Diet. Do it right and you will know your metabolism inside out.
And on your Fructose concerns; I suggest you take a look at the research more closely, the experimental diets had at least 20-30% of sugars coming from Fructose.
Compare this to the fact that the most concentrated natural sources of Fructose have a paltry 2-7% of sugars as fructose and you’ll see why its a little ridiculous for the average person to worry about it as long as you aren’t chugging down full sugar soda.
Taking your example: apples have the most Fructose, BUT they also have 5gm of pectin fiber and a whole miscellany of micro-nutrients that have a role in metabolism. Not to mention that an apple has something life 20gm of total carbs, of which 5 are fiber and 2 are starch. so you net something like 7% of 13gm, <1gm of fructose. See my point?
I made my second carb-up day yesterday, with a bit more attention, as I didn’t want to retent so much water subcutaneously, that I don’t even recognise my own face in the mirror.
So I made it with very restricted approach, as my training volume was low all week long (mostly heavy weight with low repetitions) and I think I made a change into the right direction. I hadn’t had any cravings, sleepiness, I was just fine with my energy levels all day long.
So far, the whole system seems to work (about 25 days now). I got rid of some little fat and maintained workout intensity, using the same weights. I even made some lifts on the weights, in pushing exercises mostly and with bw stuff.
Is 200-250 grams of carbs mostly from veggies, brown rice and some fruits enough every six days? I avoid junk like plague, and I feel this little amount of carb is just enough, as I loose very little glycogen during the week. :S
This is my deloading/active recovery week in the gym so I’ll be severely cutting calories in attempts to maximize fat loss. I decided to limit the carbup to just 1 day (yesterday) and I managed to get about 4,000 kcal with 55% C/30% F/15% P. I’m glad I did it this way because we had a big family get together with tons of delicious carby desserts, vegetable dishes, crackers, etc. Had a couple of cold ones with friends last night too, gotta love the AD!
I woke up quite a bit more vascular this morning and likely haven’t reached the smoothed out limit yet but like I said the massive 1-day load will be ample for my upcoming week’s energy needs.
Has anyone experimented with ultra short carb ups? I’m talking maybe one carb-heavy meal per week.
The reason I ask is I’ve had absolutely no trouble on this diet. I’ve been on it for about 2.5 months and the first 3 days of the induction were tough because I just wasn’t getting enough calories. Ever since I sorted that out I’ve had zero problems with fatigue, and I carb up largely out of a feeling that I should. Carbing until I smooth out seems like a bit of a waste. But I’m worried because of the importance based on the CYCLING aspect of the diet; all the benefits you supposedly gain by ingesting all those carbs occasionally.
Do you think severely limiting my carb ups would jeopardize that?
[quote]Kassad wrote:
Has anyone experimented with ultra short carb ups? I’m talking maybe one carb-heavy meal per week.
The reason I ask is I’ve had absolutely no trouble on this diet. I’ve been on it for about 2.5 months and the first 3 days of the induction were tough because I just wasn’t getting enough calories. Ever since I sorted that out I’ve had zero problems with fatigue, and I carb up largely out of a feeling that I should. Carbing until I smooth out seems like a bit of a waste. But I’m worried because of the importance based on the CYCLING aspect of the diet; all the benefits you supposedly gain by ingesting all those carbs occasionally.
Do you think severely limiting my carb ups would jeopardize that?[/quote]
Perhaps, I mean this is the part where you completelty reinvent your horonal profilefor the better
[quote]Kassad wrote:
Has anyone experimented with ultra short carb ups? I’m talking maybe one carb-heavy meal per week.
The reason I ask is I’ve had absolutely no trouble on this diet. I’ve been on it for about 2.5 months and the first 3 days of the induction were tough because I just wasn’t getting enough calories. Ever since I sorted that out I’ve had zero problems with fatigue, and I carb up largely out of a feeling that I should. Carbing until I smooth out seems like a bit of a waste. But I’m worried because of the importance based on the CYCLING aspect of the diet; all the benefits you supposedly gain by ingesting all those carbs occasionally.
Do you think severely limiting my carb ups would jeopardize that?[/quote]
One carb heavy meal per week is only ample if you’re working out maybe 1-2 times per week. If you’re cutting and have quite a bit of muscle mass, you’re probably getting quite a lot of atrophy/catabolism. The carbup is to replenish glycogen in you muscles for the whole week.
My carb ups are shorter than the recommended length but I make sure to get ~4g/lb of LBM which comes out to around 550g CHO.
I’m on day 4 of my induction phase, and so far I really like the AD. I read both Chris’s articles, and Jen Heath’s article on FA, plus most of the original AD thread here. At some point I plan on reading th e-book as well.
I don’t have a lot of time to post right now (making dinner, lol), but if you guys are interested I’ll give you some more specific info about my training and diet later. 