[quote]Pauli D wrote:
Then I say you’re good to go, Mark.
When is your competition?[/quote]
Hey Paul,
My competition is Nov 7th. One more week and I can enjoy more calories…notice I didn’t say carbs! The AD is great and I plan on sticking with it through the off-season.
Wouldn’t you know it, I was reading in the AS for Bodybuilders last night and Dr. Pasquale explained his rational on the MCT’s. Seems once we are fat adapted the body preferentially burns long-chain fatty acids (LCT’s).
The Doc explained this is what our own body fat is (LCT’s); hence what we tap for energy on the AD. Consuming MCT’s circumvents this because MCT’s will gain priority for energy over LCT’s. It’s better to tap our own fat stores for energy…thereby benefiting body composition. I guess I need to finish reading the ENTIRE book before asking questions!
Skim through the first 50 pages and you’ll have a really good grasp on the how’s and why’s.
Read through it thoroughly…and you’ll likely never have another question.
Take exceptional note of the knowledge, tone and demeanor of all the players involved.
Those attributes are what made the AD thread one of the best threads on the board.
I read the first 50 pages of part 1. Excellent read, and it definitely answered my query.
Another question. In the book, it says “anything goes” as far as diet in the two-day carb up phase. Does that include fried chicken/fried food and milkshakes? Or is it limited to starchy carbs like potatoes and carrots. Can I literally eat anything I want with NO calorie limit in the carb loading days?
Your answer will be highly appreciated as I am about to reach the carb up phase in two days.
[quote]Forkit wrote:
I read the first 50 pages of part 1. Excellent read, and it definitely answered my query.
Another question. In the book, it says “anything goes” as far as diet in the two-day carb up phase. Does that include fried chicken/fried food and milkshakes? Or is it limited to starchy carbs like potatoes and carrots. Can I literally eat anything I want with NO calorie limit in the carb loading days?
Your answer will be highly appreciated as I am about to reach the carb up phase in two days.[/quote]
I would keep my carb up 75/25 Clean/Dirty OR better yet, 100 clean. There is PLENTY of clean carb meal ideas that are great! Don’t forget that you also want to improve/ensure your healthy. When I did the AD the very first time, my carbs ups were crazy and mostly dirty which lead to a big fat mid-section. You MAY handle dirty carbs better if you are more insulin sensitive, so pick a ratio and assess weekly.
Just remember to especially keep in mind what YOU consider a clean carb. I generally call sugar/fried things dirty and other carbs as clean (even some refined ones), but that might be because I like white pizza so much.
I generally try to stay away from fried things because they have crazy high amounts of fat. Not a bad thing on this diet, no, but considering how much red meat and such that I eat, adding like 3 grams of fat per oz (in general) of BAD fats doesn’t sound like a good tradeoff to me.
As previously mentioned though, there is a certain amount of uniqueness to everybody’s body chemistry and absorption.
In other news, 2 full weeks down on my AD, I’m down about 6lbs and 3% BF down to 23% BF. In addition, my arms/shoulders look bigger and fuller. If I ever meet Dr. DiPasquale, I might have a Wayne’s World-esque moment.
Started AD yesterday after reading about it elsewhere. Browsing the 3 threads (2 are huge!) but I am focusing on this mose recent one first. Found a copy of the eBook and printed it out. I will read it later when I want a break from the computer.
Made a mistake from the get-go by using Metamucil for adding fiber. After factoring in the unpublished maltodextrin carbs, I ended up with 36g (excluding fiber) carbs yesterday. Started to go get Benefiber as suggested in the original thread but, coincidentally, UPS just arrived with my package of supplements.
I had ordered some Hemp Protein + Fiber made by Nutiva. Four tablespoons has 3g fat, .4g omega-3, 14g fiber, <1g sugar, 11g protein. No sweeteners. So, I can have this and basically not count a single gram of carb against my 30g.
I do not know what this tastes like. I just ate so I’ll try it in a couple of hours. It can’t be as bad as the vegetable poweder I have. That tastes like eating grass (not surprising given that is basically what it is).
So it’s less than 30g a day for 14 days, then a carb up meal every week?
I’m 200lbs at 5’9" and looking to do some damage control before I continue bulking. I’ve been fat most of my life but dieted down to 167lb before I started this bulk. I’ve put on too much fat getting to 200.
Carbs seem to hate me except for post workout, but eating a rack of BBQ ribs makes me feel like I could lift a truck.
Do you have to be a calorie counter to be successful with this diet? It’s really not feasible for me because of my work. I can count calories when I’m at home I suppose, but I spend half my time at sea where I don’t cook the meals. I can still avoid carbs though.
I lift on M/Tu/Th/F and I want to do 24h carb loads on Satudays. I started AD on Tu and will not do first carbo load until Sa Nov. 14. However, I want to shift my carb load day to coincide with Thanksgiving Day (Th).
Is the following ok?
Nov. 14 (Sa) - carb load followed by lifting on M/Tu/Th/F
Nov. 20 (F) - carb load followed by lifting on Su/M/W/Th
Nov. 25 (Th) - carb load followed by smaller carb load on Nov. 26 (leftovers :)) followed by lifting on Su/M/W/Th
Dec. 5 (Sa) - carb load followed by lifting on M/Tu/Th/F
[quote]Mr.Purple wrote:
Do you have to be a calorie counter to be successful with this diet? It’s really not feasible for me because of my work. I can count calories when I’m at home I suppose, but I spend half my time at sea where I don’t cook the meals. I can still avoid carbs though.[/quote]
HAVE is a strong word. At the same time though, how the hell are you really making sure you’re getting the right macros? I made big gains in strength/body fat when I started logging my food. You wouldn’t believe how easy it is to quickly end up with too many carbs or WAY too much fat (make sure your BBQ sauce doesn’t use sugar as a primary ingredient like a lot of them do).
A BBQ sauce I make fairly frequently:
1 can Guinness (boiled carefully to remove alcohol)
Balsamic Vineagar and Hot Sauce to taste
There’s like 10 carbs in a full can of guinness, and that sauce will easily take you through 3-4 meals if you aren’t loading the hell out of it.
[quote]jsdool wrote:
I lift on M/Tu/Th/F and I want to do 24h carb loads on Satudays. I started AD on Tu and will not do first carbo load until Sa Nov. 14. However, I want to shift my carb load day to coincide with Thanksgiving Day (Th).
Is the following ok?
Nov. 14 (Sa) - carb load followed by lifting on M/Tu/Th/F
Nov. 20 (F) - carb load followed by lifting on Su/M/W/Th
Nov. 25 (Th) - carb load followed by smaller carb load on Nov. 26 (leftovers :)) followed by lifting on Su/M/W/Th
Dec. 5 (Sa) - carb load followed by lifting on M/Tu/Th/F
[/quote]
The protocol will all depend on how you react to the low carb and carb ups. If you end up having the transition from hell now, and after your first carb up you feel like absolute death, this protocol might not be too bad. If you’re fit as a hummingbird (as I seem to be) with the carb cycling, you might want to try to avoid the leftovers and maybe get a half-day carb up on tuesday/wednesday after thanksgiving.
[quote]samdan wrote:
Mr.Purple wrote:
Do you have to be a calorie counter to be successful with this diet? It’s really not feasible for me because of my work. I can count calories when I’m at home I suppose, but I spend half my time at sea where I don’t cook the meals. I can still avoid carbs though.
HAVE is a strong word. At the same time though, how the hell are you really making sure you’re getting the right macros? I made big gains in strength/body fat when I started logging my food. You wouldn’t believe how easy it is to quickly end up with too many carbs or WAY too much fat (make sure your BBQ sauce doesn’t use sugar as a primary ingredient like a lot of them do).
A BBQ sauce I make fairly frequently:
1 can Guinness (boiled carefully to remove alcohol)
Balsamic Vineagar and Hot Sauce to taste
There’s like 10 carbs in a full can of guinness, and that sauce will easily take you through 3-4 meals if you aren’t loading the hell out of it.
[/quote]
Well, I can log my intake when I’m at home and be precise about it. When at sea I’ll just have to wing it. It just means that I’ll have to stick to eggs, meat, cheese, and green veggies for fiber. It shouldn’t be too hard to make that work, but logging macros at sea? Nah, that can’t be done.
[quote]samdan wrote:
If you have the internet, it’s as simple as using fitday.com…[/quote]
So you are proposing I bring a food scale with me to dinner every day? lol
There are three meals every day. Breakfast is easy, I’ll eat eggs. Lunch can be just about anything from lasagna to pancakes. Dinner is meat, veggies, potates… outside of meal times I’ll raid the pantry for whatever protein source I can find. However, I don’t carry a scale with me now do I? I won’t know how much I’m eating.
Estimation is your friend. I like to think that most seamen are intelligent fellows. Get some meats that are about as thick as you’d get at sea and see what 4-8 oz ranges look like. Don’t worry too much about the veggies, so long as they’re fibrous. You can almost just write off fibrous vegetables as free calories since they’re so light on calories and your body has to burn calories to digest food.
When I go out and get a burger without a bun at a restaurant, I don’t KNOW the macros, but I can get a +/- 0.5 oz estimation of how big the burger is.
Estimation is your friend. I like to think that most seamen are intelligent fellows. Get some meats that are about as thick as you’d get at sea and see what 4-8 oz ranges look like. Don’t worry too much about the veggies, so long as they’re fibrous. You can almost just write off fibrous vegetables as free calories since they’re so light on calories and your body has to burn calories to digest food.
When I go out and get a burger without a bun at a restaurant, I don’t KNOW the macros, but I can get a +/- 0.5 oz estimation of how big the burger is.[/quote]
That is pretty much what I had in mind.
Also, I’m in no rush to lose weight. For the first 14 days I’ll be eating a lot, after I’m fat adapted I’ll bring the calories down until I’m losing fat at a good rate.
I think it’s doable without too much micro managing. I was thinking I’d use fitday for a couple of weeks to get a feel for things as I always do when I change my diet, then take it from there.
I guess the real question is: is it important to keep the prot:fat ratio the same every day, or can I play around with it?
Like… If I’m eating eggs or steak, I know there is plenty of fat in it, so no problem there. Eating chicken breasts? Well I’d have some olive oil with that to get some more fats in.
Does this sound ok, or does it sound like I’m going to eat way to much fats this way?
Do you guys eat fat with every meal all the way, or get some leaner meats in close to bedtime?
Many questions… I want you guys to know I am reading the other threads… there is just a lot of catching up to do
My answer to your ratio questions would be that I personally find it better to eat the same ratio per day, since it helps me to keep a good estimate while I’m away from a computer for the day. My general rule of thumb is to keep my %'s within +/- 3%. I have enough of a problem with ADHD that keeping things “routine” helps ensure that I’ll do it.
I don’t know much about “timing” of fats, I just eat food and adjust the amount of fat as I go. When I was eating italian sausage and eggs with some olive oil for breakfast, I got a lot of fats in the morning so I had to go a little lighter for the rest of the day. Now I’m eating eggs and bacon, which has less relative fat. Someone can give a more scientific explanation, but I always think of it like the more fat I eat, the longer I’ll feel full. If I know that I’m going to be out for a while without convenient access to good foods and I have the ability to get some high fats without busting my macros, I do it. In a pinch, 2-3 scoops of Metabolic Drive with 3 shots of Olive Oil will get you MAD amounts of fat and protein and you’ll feel full forever.
Remember that so long as you aren’t exceeding your macro’s, there’s no such thing as “too much fats”. Spreading your macros evenly throughout the day might be how some people do it, but I prefer to think of it like having “fat dollars” and “protein dollars” and spend them when I want, so long as I don’t spend more than 40% of my total within a single “meal”.
Hey guys,
In a couple of weeks my work is having a Mid week holiday party. I don’t usually do a mid week carb meal but I don’t think just once should hurt. I’m currently in a mass phase anyway but I would like to avoid fat gain. Dr. Di talks about a mid week carb meal in his book and says it will not disturb my fat adapted body as long as I keep my normal carb day to one moderate carb meal, and the mid week carb meal moderate as well. Any experienced suggestions?
