Thanks for the direction guys. On another subject what kind of fiber supplement is best for the AD. Metamucil or benefiber? And do you count these carbs?
Fiber carbs don’t count, however watch the ingredients. Some fiber supplements are 4g carbs, only 2g fiber. Depending on how many of these you pound, it can add up.
For example, I use Sugar Free Orange Flavor Metamucil. No sugar, but there IS Maltodextrin, which comes out to 2 non-fiber carbs per packet. I usually only have 1 a day, so I can account for it easily.
[quote]broken4head wrote:
Thanks for the direction guys. On another subject what kind of fiber supplement is best for the AD. Metamucil or benefiber? And do you count these carbs?[/quote]
Metamucil has maltodextrin which I believe is effectively 2g non-fiber CHO even though label says that all the carbs are fiber (goggle “hidden carbs Metamucil”). Benefiber should be better with true zero non-fiber carbs.
I posted earlier about Nutiva’s Hemp Protein + Fiber powder. 4Tbs has 3g fat, .4g omega-3, 14g fiber, <1g sugar, 11g protein. No sweeteners. Nice nutty flavor. Shop around for best price.
I also bought La Tortilla Factory’s Low Carb Whole Wheat Tortillas. 1 Tortilla has 3g fat, 8g pro, 18g carb of which 12g is fiber. They taste good but may be a little on the dry side but better than all the carbs in the “good” tortillas.
[quote]Forkit wrote:
And have you leaned up at all?
Yes sir, I gained weight but I seem to be losing bodyfat. My stomach is shrinking and its noticable. My arms are also producing visible veins.
[/quote]
Then don’t worry about it.
Have yourself a sane carb-load and continue with the plan…Now that you know barbeque (and all other) sauces are off limits -you should make even better progress.
[quote]Pauli D wrote:
Then don’t worry about it.
Have yourself a sane carb-load and continue with the plan…Now that you know barbeque (and all other) sauces are off limits -you should make even better progress.[/quote]
Hot sauce 
Make sure you check the label, but most hot sauces are free of calories. If you take some hot sauce and some balsamic vinegar, with the proper application of other spices, you can make a low carb barbeque sauce. NOTE that balsamic is NOT empty of calories, but you don’t need much of it in a large batch of sauce.
[quote]broken4head wrote:
Thanks for the direction guys. On another subject what kind of fiber supplement is best for the AD. Metamucil or benefiber? And do you count these carbs?[/quote]
The better choice for fiber would be ground flax seeds.
Ground flax seeds contain fiber, alpha-lineolic acid, prostaglandins, omega-3’s, lingans, manganese, vitamin B-6 and magnesium.
Subtract the fiber (4gr) from the carbs (5gr) and you end up with one whole carb in a two tablespoon serving.
If you want an even better fiber source -try the Poliquin line
bit.ly/1PlBYE
Hey guys,
I am about to begin a new way of low carbs(AD style) diet for fat loss and muscle gain/retention. This will include simply cycling both protein and fats so that the body does not get a chance to begin burning protein for fuel and still get enough to aid in growth perhaps.
I am currently simply taking in approx 11xlbs worth of kcal, with 45% protein and 55% fats leaning up well, getting stronger BUT losing a bit of WEIGHT…which I don’t really want and it is possible to gain lean mass whilst dropping fat.
So here is the plan:
Day 1: Chest/Back HEAVY - High Pro/Low Fats
Day 2: GBC lactic acid work - Med Pro/Med Fats
Day 3: Off - Low Pro/High fats
Day 4: Legs HEAVY - High Pro/Low Fats
Day 5: Arms/Delts HEAVY - Med Pro/Med Fats
Day 6: GBC Lactic acid work Low Pro/High Fats
Day 7: Off - Low Pro/Med fats/Med Carbs
I train in the AM, so the high protein will serve recovery well on the days I am training heavy.
BTW
High = 2g/lb Pro 0.4g/lb Fats
Med = 1.5g/lb Pro 0.6g/lb Fats
Low = 1g/lb Pro 0.8g/lb Fats
So INTAKE in terms of kcals stays roughly the same but a variation in nutrients.
Feel free to critique etc…I welcome your thoughts.
GJ
GJ how long have you been cutting? Seems like awhile
and how high do you bring calories when you’re bulking?
[quote]pumped340 wrote:
GJ how long have you been cutting? Seems like awhile
and how high do you bring calories when you’re bulking?[/quote]
Hey man,
I only started CUTTING about 4-6 weeks ago. For the last year or so, I have focused on fixing long term hormonal issues, such at metallic poisoning, thyroid disfunction so more body comp. I have stayed inbetween 90-93 kgs and gone from 20+% bf to approx 9.5% at the same weight.
But now, I am more or less fixed and cutting the fat hard…When training for lean mass(bulking) I would say I make lean gains at around 3000-3500kcals…which is pretty low, but seems to work for me, not that I have “BULKED” in a long while and never will again. From now on, I will focus on lean mass gains, keeping bf in check. It is possible if your smart with your diet.
GJ
[quote]Gymjunkie wrote:
…not that I have “BULKED” in a long while and never will again. From now on, I will focus on lean mass gains, keeping bf in check. It is possible if your smart with your diet.
GJ[/quote]
Bing -Bing -Bing!
We have a winner!
So true, GJ!
Optimal muscle building occurs in the same environment as optimal fat burning.
Same hormones -same enzymes -same body.
You can build muscle and get fat…if you wish. But that isn’t the way it’s supposed to work.
Good job, GJ!
[quote]Pauli D wrote:
Gymjunkie wrote:
…not that I have “BULKED” in a long while and never will again. From now on, I will focus on lean mass gains, keeping bf in check. It is possible if your smart with your diet.
GJ
Bing -Bing -Bing!
We have a winner!
So true, GJ!
Optimal muscle building occurs in the same environment as optimal fat burning.
Same hormones -same enzymes -same body.
You can build muscle and get fat…if you wish. But that isn’t the way it’s supposed to work.
Good job, GJ! [/quote]
Haha,
thanks Pauli. I have been “Winning” lately, due to positive results, after experimenting/fine tuning my diet and most importantly, getting my hormone in check.
GJ
Yea when I say “bulking” I just mean where muscle gain is the main goal. I’d love to make only lean gains but that seems to be near impossible for me…at least with what I’ve tried up to this point.
Thats great progress though GJ, good luck with the fat loss
Can someone give me a straight answer on this one? Do I subtract fiber from Lettuce carbs or don’t count the carbs at all? I should know this by now but I haven’t had a definitive answer. And what other foods fall into this category.
[quote]broken4head wrote:
Can someone give me a straight answer on this one? Do I subtract fiber from Lettuce carbs or don’t count the carbs at all? I should know this by now but I haven’t had a definitive answer. And what other foods fall into this category. [/quote]
DON’T count the fibre in your carbs count. Eat as much greens as you want. Other veggies that you don’t have to count and can make dishes great, are onions, mushrooms and cauli flower.
GJ
[quote]Gymjunkie wrote:
Eat as much greens as you want. Other veggies that you don’t have to count and can make dishes great, are onions, mushrooms and cauli flower.
GJ
[/quote]
Do you actually not worry about greens at all? Not like it would matter much but I know in the past at times I’ve limited how much broccoli or something I’ve eaten even if I wanted more because it would have taken me significantly over 30g (even after subtracting fiber).
Even today I didn’t have green beans because the servings had about twice as much real carbs compared to fiber so I just had more spinach.
After the 12 day adaptation phase, you can have all the greens and cruciferous vegetables you want.
Il Cazzo had a nice list of the “All You Can Eat” vegetables back in the original AD thread -somewhere in the first 50 pages or so.
The thing is -the trace carbs you might pick up from -oh, say 14 pounds of broccoli -is going to help you more than hurt you. You need to alkalize the body to burn fat and the best (and wisest) way to do that is to eat tons and tons of green leafy vegetables and tons and tone of cruciferous vegetables.
An acidic environment will not -repeat WILL NOT burn fat. The high protein makes your body highly acidic. The last thing the body is going to do is add more acid to the system by burning fat and releasing more fatty acids.
If you’ve made it through the adaptation phase…by all means -Eat Yo Greens! …And then eat some more.
I dare ya to overdo it
Oh…here’s a helpful hint:
Gently steam your cruciferous vegetables.
Steaming releases MORE fiber.
So there ya go!
Another trick to keep the body more alkaline, which Pauil will attest to:
Add lemon or better yet, lime juice to all your water throughout the day!! This makes your water taste a whole lot better as well.
GJ
[quote]Pauli D wrote:
After the 12 day adaptation phase, you can have all the greens and cruciferous vegetables you want.
Il Cazzo had a nice list of the “All You Can Eat” vegetables back in the original AD thread -somewhere in the first 50 pages or so.
The thing is -the trace carbs you might pick up from -oh, say 14 pounds of broccoli -is going to help you more than hurt you. You need to alkalize the body to burn fat and the best (and wisest) way to do that is to eat tons and tons of green leafy vegetables and tons and tone of cruciferous vegetables.
An acidic environment will not -repeat WILL NOT burn fat. The high protein makes your body highly acidic. The last thing the body is going to do is add more acid to the system by burning fat and releasing more fatty acids.
If you’ve made it through the adaptation phase…by all means -Eat Yo Greens! …And then eat some more.
I dare ya to overdo it
Oh…here’s a helpful hint:
Gently steam your cruciferous vegetables.
Steaming releases MORE fiber.
So there ya go![/quote]
Thats interesting, I always thought the steaming/cooking process made it loose fiber
So this is more out of curiosity now since I know greens aren’t going to have negative effects but does the amount of greens I eat affect how many carbs I should get from trace sources? For instance if I eat more broccoli, for example, that will add some carbs to my non-fiber total.
Thus, if it takes me from say 25g of non-fiber carbs to 30g then thats 5g of carbs I’ll choose to not eat from peanut butter or cottage cheese that I would have other wise had. See what I mean?
On the same note, I love to eat so the more volume the better. Today I ate ~32 cups of spinach leaves (5 big bowls full with some EVOO), as I mentioned I would have no problem (and would actually enjoy) eating tons of broccoli on top of this (unlimited cafeteria so no cost issues there)…so even if I had so much as to bring non-fiber carbs up to 50g (say 35 from greens and 15 from eggs, cottage cheese, and PB) that wouldn’t be a problem?
Oh last thing I just thought of…the vegetables can add up to ~30g of protein. Obviously the amount I eat is relative to how much I’ve been eating anyway but again just for the sake of learning do you count this protein towards your total?
Pumped,
Relax.
Stop obsessing…really. It’s making you fat.
Want to know a secret?
My clients don’t count…anything! And they are very successful.
Eat all the green leafy and cruciferous vegetables you care to eat. Really.
Peanut butter? Are you serious? Stay away from it!
Peanuts are not nuts. They in the legume family…like soy beans, peas and other beans.
Peanuts are VERY estrogenic. -NOT what you want in your diet.
Peanuts also have a very particular mold that most humans do not tolerate very well. In fact, some humans are so sensitive to this mold that they will die when they come into contact with it.
Stay away from peanuts and peanut butters. Total nutritional garbage.
Cottage cheese is not bad…
IF you’re sure you are not sensitive to dairy.
However, most folks are very sensitive to dairy. The lactose in dairy affects different people differently -but as a general rule…if you’re trying to get or stay lean…Dairy is not your friend. The insulin response form dairy is just too high and if you’re the least bit insulin resistant…that spells trouble in the form of More Fat on your body.
Avoid dairy when attempting you get or stay lean. Once you reach an acceptable bodyfat -you can begin introducing ‘white’ cheeses like provolone, swiss and mozzarella. See how they affect you and adjust accordinigly.
A professional observation:
I have never seen anyone get lean while consuming dairy.
I’m sure it happens -but never in my professional experience have I ever seen it.
And your last question:
Stop Obsessing!
Do you think that vegetable protein has a complete amino acid profile? No, it doesn’t.
And so what if there ends up being 30 grams of incomplete proteins circulating through your body?
Is there an organ or gland or neurotransmitter in the human body responsible for “counting” carbs, fats or proteins?
No.
There isn’t.
That’s what YOU do…the body has no clue and could really care less --so long as the body has what it needs for survival…it’s happy. If you expect MORE than just survival -well, you’re going to have to ‘convince’ the body of that, now aren’t you?
That’s where shooting your spleen out your right eye in the gym comes in.
Stop obsessing over numbers…it’s screwing up your game AND your gains.
[quote]Gymjunkie wrote:
Another trick to keep the body more alkaline, which Pauil will attest to:
Add lemon or better yet, lime juice to all your water throughout the day!! This makes your water taste a whole lot better as well.
GJ[/quote]
OOooooo! GJ! You continue to impress!
Do tell, brother -do tell!
:^)