[quote]Pauli D wrote:
That’s where shooting your spleen out your right eye in the gym comes in.
[/quote]
So THAT’S what I’m doing wrong… I guess I can live without my spleen though…
Pauli, quick question… My Anabolic Diet has gone COMPLETELY out of the window the past two days, and will continue to be impossible for today, tomorrow, and most of sunday. I’m in Arlington, TX for a few days of karate training, and completely unable to get food without carbs since I don’t have a car or anything and am subsisting off restaurants (making clean choices though). I was only about a month into the AD when this started, should I do another 2-week no-carb period, then back to 5 off, 2 on like I had previously been doing? Or am I safe just cutting 1 carb day this next week, and continuing life as usual?
If Thursday-Sunday are going to be a mess -just begin again on Monday with a 5/2 schedule.
You should know by Wednesday or Thursday of next week how to handle the upcoming carb-load.
The leaner you are already, the less damage you will likely do.
I am 46, weighed 200lb and was about 28% bf. No way I could have started AD with 18BW calories even though I lift (5/3/1) 4 times per week, sprint 30 min. 2 times per week, and walk 30 minutes 2 times per week. .
I would have gained fat especially if I were not burning fat for energy yet. So, I started with 12BW. After 11 days, waist went down 1/2", lost over 10 lbs fat/water and gained over 2lb lean body mass (I used my AccuMeasure calipers).
Tomorrow, I plan on starting my first carb load at noon and then ending on noon Sunday. Based upon past experience with Atkins and carb loading (uhh…moments of weakness), I know I cannot load carbs much longer than that.
I have been tracking progress and fat loss seems to have slowed over last several days. I wasn’t going to change anything until my first carb load. Now I am thinking of dropping to 10XBW calories next week. What I am not sure of is whether I should stick with 60%fat/35%pro/<30gCHO with the lower calories or, assuming I am now burning fat for fuel, drop fat and go to something like 50%fat/40%pro/<30gCHO?
[quote]jsdool wrote:
I have been tracking progress and fat loss seems to have slowed over last several days.[/quote]
Dude, it’s only been 11 days, and you’re starting from 28% BF. You cannot lose 5lbs a week once the water weight is gone. This is going to be a marathon not a sprint, I wouldn’t recommend changing anything. But good job so far.
[quote]EasyRhino wrote:
jsdool wrote:
I have been tracking progress and fat loss seems to have slowed over last several days.
Dude, it’s only been 11 days, and you’re starting from 28% BF. You cannot lose 5lbs a week once the water weight is gone. This is going to be a marathon not a sprint, I wouldn’t recommend changing anything. But good job so far.
[/quote]
I doubt that I am actually as high as 28% BF. I was using a 3 body site (chest, abdominal and thigh) formula with my calipers and was getting 15% which I know is too low. This low result is probably because my thigh and chest measure <8mm. I went back to using the AccuMeasure’s formula and ended up with 28% with ~23mm abdomen measurements. I would rather think I am higher than I am then kid myself about being much lower.
I am not expecting to lose 5lb per week. Aiming for 1-2lb…of fat. From recent experience (my Atkins stint was about 10 years ago), I can do that with 1800-2000 calories comprised of 40%pro/30%CHO/30%fat diet. However, that resulted in a fat AND LBM loss. I only recently gained more fat due to being laid off and easy enjoying beer a bit much (none in 13 days) with the accompanying carb munchies.
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.
[/quote]
You just hate to see my happy don’t you?
PB and Cottage cheese are basically the only somewhat sweet tasting foods in my diet now but I guess I’ll get rid of them (unfortunately I’ve seemed to have more sweet cravings lately). I’ve never seemed to have had any problems with cottage cheese before but I’m guessing that’s something I wouldn’t really know was a problem?
edit: Also just to throw it out there, one of the reasons I eat cottage cheese is to get enough protein. I eat about 300g of protein/day and only have burgers, eggs, chicken, whey, and cottage cheese. When trying to keep fat down on a low day I’ll only have 1 burger, then from the eggs and 18oz. or so of chicken each day I’m still left with some I need which generally comes from whey and cottage cheese.
If you are over 10% bf I would recommend dropping your “Carb Up” down to ONE SITTING…or cheat meal. So basically put everything you want to eat in front of you and eat until you are full. Opt for HEALTHIER foods ideally…plenty of yummy clean carbs out there. The DIRTIEST I would go with personally, is pizza and still make decent progress with bodycomp.
Wow! One sitting. The family wants deep dish pizza tonight so that would be it. I had planned on doing no more than 24h - Sa Lunch, Sa Afternoon Snack, Sa Dinner, Sa Evening Snack, Su Breakfast and Su Morning Snack. Since this is my first carb load and I had some foods in mind, I may compromise and do Sa Afternoon snack (fruit + bagel), Sa Dinner (no evening snack - pizza will be a later dinner anyway) and Su breakfast (fruit + high fiber cereal). Some of the other carbs I had planned will have to wait until my carb load on Thanksgiving.
If you are over 10% bf I would recommend dropping your “Carb Up” down to ONE SITTING…or cheat meal. So basically put everything you want to eat in front of you and eat until you are full. Opt for HEALTHIER foods ideally…plenty of yummy clean carbs out there. The DIRTIEST I would go with personally, is pizza and still make decent progress with bodycomp.
GJ[/quote]
I’ll have to play around with that a bit, see how it changes my gains. Sounds plausible for what I’d do this week after this mini vacation is making me feel guilty for taking in (probably) under 100g of protein per day… Fucking Texas…
Well…one family member ended up babysitting tonight ($50 for 7h - not bad) so no pizza until lunch tomorrow. So, I have to shift more of my carb load to tomorrow. How long does it take after carb loading to get a pump? I will be lifting M afternoon.
I don’t know about you, but once I was fat adapted, I lifted just as well as I did on glycogen. It probably depends on how easily your body adapted.
If you’ve been duffing workouts where you just feel like you’ve got no drive in your muscles, it just means that you aren’t fully fat-adapted yet. I “missed” about a week’s worth of heavy lifting because of that, so I stepped up and worked my weak spots with bodyweight/band stuff and did more cardio.
Workouts have been ok. No worse but no PRs. I’m pretty sure I’m fat adapted. As I mentioned before, I did do Atkins and at that time I did find that my body worked very well using fats.
I just thought I read that getting some glycogen in the muscles adds a kick in addition to the fat adaptation. If that were true, I could use it later in the week when I do bench and squats. Those are lacking and they were lacking before I started AD. Yes, I am working on my weak points with appropriate assistance exercises.
If you are over 10% bf I would recommend dropping your “Carb Up” down to ONE SITTING…or cheat meal. So basically put everything you want to eat in front of you and eat until you are full. Opt for HEALTHIER foods ideally…plenty of yummy clean carbs out there. The DIRTIEST I would go with personally, is pizza and still make decent progress with bodycomp.
GJ[/quote]
Thats what I’ve been doing for a few weeks per Pauli’s suggestion. LOTS of oatmeal and the occasional treat thrown in (a few cookies/poptarts).
Damn last week was pretty good but this week without changing anything my weight is up 1.2lb. and no positive increases…waist line up over 1/4in. in one week! Had some good strength increases too…
I’m a week into the adaptation phase, but last night I went out with some friends. I was only going to drink straight alkohol but I got intoxicated and ended up having a couple of beers. (I don’t usually drink)
Should I just carb up this weekend and do another 12 day low carb phase after that, or continue on with low carbing for 5 more days?
[quote]Mr.Purple wrote:
I’m a week into the adaptation phase, but last night I went out with some friends. I was only going to drink straight alkohol but I got intoxicated and ended up having a couple of beers. (I don’t usually drink)
Should I just carb up this weekend and do another 12 day low carb phase after that, or continue on with low carbing for 5 more days?[/quote]
You are obviously not very motivated nor are you very disciplined.
So in the end, it really does not matter in the least what you do, now does it?
[quote]Pauli D wrote:
Mr.Purple wrote:
I’m a week into the adaptation phase, but last night I went out with some friends. I was only going to drink straight alkohol but I got intoxicated and ended up having a couple of beers. (I don’t usually drink)
Should I just carb up this weekend and do another 12 day low carb phase after that, or continue on with low carbing for 5 more days?
You are obviously not very motivated nor are you very disciplined.
So in the end, it really does not matter in the least what you do, now does it?[/quote]
I actually did this diet for a year and bulked up quite a bit and broke a few PR lifts. I did put on a lot of fat unfortunately but I just ate too much almond butter before bed… After trying a few CKDs I like Dave Palumbo’s diet the best… Like the AD but but more specific and only one cheat meal… It ripped the fat off but I kept all my muscle.
[quote]Hagar wrote:
I actually did this diet for a year and bulked up quite a bit and broke a few PR lifts. I did put on a lot of fat unfortunately but I just ate too much almond butter before bed… After trying a few CKDs I like Dave Palumbo’s diet the best… Like the AD but but more specific and only one cheat meal… It ripped the fat off but I kept all my muscle. [/quote]
So true…
The AD principles work very well. You just need to ‘fine tune’ the details to optimize your results.
