Check it out.
We’ve known the benefits of an ultra-Paleo approach for at least 90 years…
First carb load went well. During the week, I took in about 2300-2500cal but I carb load on Su with 400g CHO and 3100cal. I was ok until early evening and then I ended up going to bed at 8:00PM. Proably not only the carbs because I only got 6 hrs sleep the night before. According to the scale, I am up 3lb from yesterday. I wanted to weigh daily around carb loads just to get a feel for the effects of water retention. After all those carbs, I am due for a good dump which will be part of the 3lb.
[quote]Pauli D wrote:
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 can see how it looks that way to you. It’s a once in a blue moon kind of thing that I drink alcohol, so I got a little carried away.
No matter, the old AD thread had everything I needed to know.
I did the AD since early summer preparing for a couple bodybuilding competitions…my last being a little over a week ago. My fear was I would go carb crazy post contest and never get back on the AD. Looks like I’m married to the AD for the long-haul…I actually look forward to going back to low carbs come Monday.
Not only that, but the low carb weekdays have kept post-contest water retention to a minimum. This diet kicks ass, but I’m a firm believer in tweaking it to fit your indivual goals.
I train Mon, Tues, Thurs and Sat. My Sat workout is a full-body circuit and it’s the only day I train in the AM. I don’t hit the carbs until Saturday around 1pm and carb through Sunday which is a full rest day. This approach seems to work best for me.
So, how was the contest, Mark?
Did you do as well as you felt you should?
[quote]Mark74 wrote:
I did the AD since early summer preparing for a couple bodybuilding competitions…my last being a little over a week ago. My fear was I would go carb crazy post contest and never get back on the AD. Looks like I’m married to the AD for the long-haul…I actually look forward to going back to low carbs come Monday.
Not only that, but the low carb weekdays have kept post-contest water retention to a minimum. This diet kicks ass, but I’m a firm believer in tweaking it to fit your indivual goals.
I train Mon, Tues, Thurs and Sat. My Sat workout is a full-body circuit and it’s the only day I train in the AM. I don’t hit the carbs until Saturday around 1pm and carb through Sunday which is a full rest day. This approach seems to work best for me.[/quote]
Hey guys, just a quick question in regards to entering the AD diet from a previous, unstructured diet.
I’ve been doing 50/50/trace P/F/C for the past few weeks. This is just me freelancing, no particular diet. I’ve incorporated weekly refeeds (once a week) and temp hasn’t dropped yet (36.7C). Would it be safe for me to transit into the AD diet with simply changing the macros around to 40/60 P/F and keeping trace carbs without going through the maintenance phase? I am hopeful that my ‘diet’ is similar enough to allow me to do this, as I rather not go back to maintenance as I’ve dropped calories rather substantially in the past few weeks (though metabolism still seems fine, see temp).
Also, atm all my protein is very lean and fat comes exclusively from evoo and nuts. For the AD, would 50% saturated fat from red meat, and 50% other fats (evoo, yolk, fish oil, nuts) be a good breakdown to go for?
Thank you for your time guys!
[quote]Jas0n wrote:
Hey guys, just a quick question in regards to entering the AD diet from a previous, unstructured diet.
I’ve been doing 50/50/trace P/F/C for the past few weeks. This is just me freelancing, no particular diet. I’ve incorporated weekly refeeds (once a week) and temp hasn’t dropped yet (36.7C). Would it be safe for me to transit into the AD diet with simply changing the macros around to 40/60 P/F and keeping trace carbs without going through the maintenance phase? I am hopeful that my ‘diet’ is similar enough to allow me to do this, as I rather not go back to maintenance as I’ve dropped calories rather substantially in the past few weeks (though metabolism still seems fine, see temp).
Also, atm all my protein is very lean and fat comes exclusively from evoo and nuts. For the AD, would 50% saturated fat from red meat, and 50% other fats (evoo, yolk, fish oil, nuts) be a good breakdown to go for?
Thank you for your time guys! [/quote]
The AD is not defined by the macro %'s…from the diet you have described, you are already on a fat adapted low carbs diet, which is essentially, what the AD is. As long as you have taken a good amount of time to get fat adapted, i.e. min 2 weeks, there is no reason why you couldn’t play with the macros to see what works best for you and your current goals.
I know I keep referring to it as the AD, but it is basically a paleo diet.
GJ
[quote]Gymjunkie wrote:
Jas0n wrote:
Hey guys, just a quick question in regards to entering the AD diet from a previous, unstructured diet.
I’ve been doing 50/50/trace P/F/C for the past few weeks. This is just me freelancing, no particular diet. I’ve incorporated weekly refeeds (once a week) and temp hasn’t dropped yet (36.7C). Would it be safe for me to transit into the AD diet with simply changing the macros around to 40/60 P/F and keeping trace carbs without going through the maintenance phase? I am hopeful that my ‘diet’ is similar enough to allow me to do this, as I rather not go back to maintenance as I’ve dropped calories rather substantially in the past few weeks (though metabolism still seems fine, see temp).
Also, atm all my protein is very lean and fat comes exclusively from evoo and nuts. For the AD, would 50% saturated fat from red meat, and 50% other fats (evoo, yolk, fish oil, nuts) be a good breakdown to go for?
Thank you for your time guys!
The AD is not defined by the macro %'s…from the diet you have described, you are already on a fat adapted low carbs diet, which is essentially, what the AD is. As long as you have taken a good amount of time to get fat adapted, i.e. min 2 weeks, there is no reason why you couldn’t play with the macros to see what works best for you and your current goals.
I know I keep referring to it as the AD, but it is basically a paleo diet.
GJ[/quote]
G’day there Gj, nice to see a fellow aussie.
Thank you for your reply.
After having a more thorough look at what I was eating, I found that, due to having macadamia as my main fat source, I’ve had roughly ~46g of carbs. This does not include any of the veggies (broccoli and spinach). Would the same advice still hold, or are the carbs here a little to high for me to get into this FA-burning zone?
Thanks again!
Hi Jason,
46g of carbs is fine…50g is IMO the limit to stick under, but the lower the better when trying to get fat adapted.
GJ
46g not even including vegetable sources? That can’t just be from the nuts right? Seems like a lot
I’ve gained 2.4lb in the last week even though I only raised calories by 200 (lowered volume in my workouts as well) and I’ve gained 1/2in. on my waist. How is that even possible? Honestly, I’m about to switch from the AD. Not even like I feel it’s a bad diet, I love eating this way. I just don’t understand how I can be putting on fat so fast. On 5/3/1 strength stalled out but since starting BBB strength gain has been increasing in workouts, yet I’ve put on over 5/8in. on my waist for 3lb. of weight gain over the last 5 weeks.
I mean seriously Pauli, GJ, DH…what would you have a client do in this situation? It makes no sense to me and any sane person would be concerned about this because that is just ridiculous for less than a 3lb. gain in weight. Might as well be eating pizza every day lol. Anyway I’m not freaking out about this…I just really don’t understand and I’ve tried so many diets it seems there’s not much I can do without gaining a ton of fat.
[quote]pumped340 wrote:
46g not even including vegetable sources? That can’t just be from the nuts right? Seems like a lot
I’ve gained 2.4lb in the last week even though I only raised calories by 200 (lowered volume in my workouts as well) and I’ve gained 1/2in. on my waist. How is that even possible? Honestly, I’m about to switch from the AD. Not even like I feel it’s a bad diet, I love eating this way. I just don’t understand how I can be putting on fat so fast. On 5/3/1 strength stalled out but since starting BBB strength gain has been increasing in workouts, yet I’ve put on over 5/8in. on my waist for 3lb. of weight gain over the last 5 weeks.
I mean seriously Pauli, GJ, DH…what would you have a client do in this situation? It makes no sense to me and any sane person would be concerned about this because that is just ridiculous for less than a 3lb. gain in weight. Might as well be eating pizza every day lol. Anyway I’m not freaking out about this…I just really don’t understand and I’ve tried so many diets it seems there’s not much I can do without gaining a ton of fat.
[/quote]
Pumped,
What’s your CURRENT weight and bodyfat(if you know it)?
What exactly does your current food intake look like, including your carb up?
What exactly does your training look like?
What is your energy levels generally?
What is your sleep like?
GJ
A friend just gave me some venison sticks. I’ll ask him how they were made but I think it is vension mixed with some beef and some spices and curing mix. I did find some nutrtional info on the web that said 4oz. had 34g pro, 0g CHO and ~4g fat (1.4g sat). I found another nutrition list that had ~14g CHO (lots of filler?) in 100g. I don’t need to be exact but I am not going to eat these things during the week if CHO is high. Has anybody else tried these and do you think that CHO is high or not?
Don’t eat food that was given away…unless you’re homeless or pushing a Struggle-buggy…then -anything goes.
Hey guys,
Two things...
- In Benefiber do I subtract all fiber from carb total. I noticed the fiber is soluble fiber 3/4) and I thought it was insoluble that was subtracted If it’s total fiber then I only will count 1 carb.
2)I had a mid week carbup because my job had an early Holiday party. I only carbed up Sat, which is my normal day, from dinner till bed.P.M) On Saturdays I usually do alate afternoon (3PM)to sun breakfast carb up. I carbed up today (tues.) for dinner the party. This Weekend should only do another dinner on to bed carbup consideration that the folling thurs. is Thanksgiving? After that I will not have another load until Fri Dec. 4.
[quote]broken4head wrote:
Hey guys,
Two things...
- In Benefiber do I subtract all fiber from carb total. I noticed the fiber is soluble fiber 3/4) and I thought it was insoluble that was subtracted If it’s total fiber then I only will count 1 carb.
I would recommend you eat a shtload of green veggies throughout the day, with every meal instead of buying a fibre supplement.
2)I had a mid week carbup because my job had an early Holiday party. I only carbed up Sat, which is my normal day, from dinner till bed.P.M) On Saturdays I usually do alate afternoon (3PM)to sun breakfast carb up. I carbed up today (tues.) for dinner the party. This Weekend should only do another dinner on to bed carbup consideration that the folling thurs. is Thanksgiving? After that I will not have another load until Fri Dec. 4.[/quote]
You CAN have a carb meal every few days, without becoming a glucogen burner again…you will remain fat adapted. Obviously not recommended unless you are comfortably under 10%bf. IF you are worried about the carbs adding up and turning into fat, which they probably won’t unless you are super carb resistant, do some circuit training the following morning to ensure you use them up. Simply carry out 2-3 different full body compound circuits…or superset your regular movements if it is a split.
GJ
[quote]Gymjunkie wrote:
Pumped,
What’s your CURRENT weight and bodyfat(if you know it)?
What exactly does your current food intake look like, including your carb up?
What exactly does your training look like?
What is your energy levels generally?
What is your sleep like?
GJ
[/quote]
-
Current weight and bf%- 190lb. and around 15-16% bodyfat (33-33.25in. waist)
-
Current food intake is lots of chicken (15-20oz./day), eggs (8-10/day), whey (1-2 scoops/day), spinach leaves (15-25 cups/day) + steamed broccoli and other veggies (varies), cottage cheese (1/2-3/4 cup/day), Beef patty/burger (1-3/day), Olive oil (0-4 tbsp/day), fish oil (0-8g/day),_maybe 1-2tbsp hummus
The last 2 weeks workout days were 210f/30c/300p and off days were 110f/30c/200p. Before that they were 200f/30c/275p and 100f/30c/275p which I have moved back to as of today
Carb ups: Only one carb up meal per week, this is Saturdays after my workout. Totals about 300g of carbs from 3-3.5 cups of oatmeal and then since it’s only one meal once I week I will have something like 2 poptarts/some nutter butter cookies or something like that which will contribute about 100g or so of the 300.
-
Training is Big Beyond Belief. Strength has been going pretty well and I have definitely added some muscle which is why it’s weird to me that it seems (going by the amount gained on my waist) that nearly ALL of the 3lb. I gained is fat. I’m sure calculations using waist measurements would show I have less LBM but I know thats not the case
-
Energy levels are fine. I generally get tired around 4-8pm and take a 30min. nap but that generally occurs when I’m studying.
-
Sleep is 7-8 hours total which often ends up being 7-7.5 hours + a 30min. nap. I always wake up at least once to go to the bathroom in the middle of the night
hence the confusion 
lol
Few questions:
Q1. For a while now since I’ve been on low carbs, I find myself sometimes waking up at night with a seriously dried mouth. Is this normal?
Q2. When doing a 1h interval circuit training with intervals and so on, would it be just as catabolic as it would’ve been if I was on a high carb diet? Or is extra care needed in regards to prolonged cardiovascular activity when on the AD diet? (from a muscle sparing perspective).
Thanks for your help!
[quote]Pauli D wrote:
Don’t eat food that was given away…unless you’re homeless or pushing a Struggle-buggy…then -anything goes.
[/quote]
He shot the deer himself but paid someone else to prepare it. I wouldn’t have thought that you would suggest giving up free meat. 'Course vension would be closer to a “true” paleo diet than a cow. Shooting a cow isn’t much sport.
[quote]Jas0n wrote:
Few questions:
Q1. For a while now since I’ve been on low carbs, I find myself sometimes waking up at night with a seriously dried mouth. Is this normal?
Q2. When doing a 1h interval circuit training with intervals and so on, would it be just as catabolic as it would’ve been if I was on a high carb diet? Or is extra care needed in regards to prolonged cardiovascular activity when on the AD diet? (from a muscle sparing perspective).
Thanks for your help![/quote]
Cardio isn’t catabolic. Bodybuilders do tons of it for contest prep, and they’re allergic to the WORD catabolic at that time. I do 10-20 minutes HIIT 4 times per week after each gym day, and have not had any problems with strength. On the other hand, between the cardio and the AD the weight just seems to bleed. Losing a constant 1-2 lbs per week at this rate.
[quote]pumped340 wrote:
Gymjunkie wrote:
Pumped,
What’s your CURRENT weight and bodyfat(if you know it)?
What exactly does your current food intake look like, including your carb up?
What exactly does your training look like?
What is your energy levels generally?
What is your sleep like?
GJ
-
Current weight and bf%- 190lb. and around 15-16% bodyfat (33-33.25in. waist)
-
Current food intake is lots of chicken (15-20oz./day), eggs (8-10/day), whey (1-2 scoops/day), spinach leaves (15-25 cups/day) + steamed broccoli and other veggies (varies), cottage cheese (1/2-3/4 cup/day), Beef patty/burger (1-3/day), Olive oil (0-4 tbsp/day), fish oil (0-8g/day),_maybe 1-2tbsp hummus
The last 2 weeks workout days were 210f/30c/300p and off days were 110f/30c/200p. Before that they were 200f/30c/275p and 100f/30c/275p which I have moved back to as of today
Carb ups: Only one carb up meal per week, this is Saturdays after my workout. Totals about 300g of carbs from 3-3.5 cups of oatmeal and then since it’s only one meal once I week I will have something like 2 poptarts/some nutter butter cookies or something like that which will contribute about 100g or so of the 300.
-
Training is Big Beyond Belief. Strength has been going pretty well and I have definitely added some muscle which is why it’s weird to me that it seems (going by the amount gained on my waist) that nearly ALL of the 3lb. I gained is fat. I’m sure calculations using waist measurements would show I have less LBM but I know thats not the case
-
Energy levels are fine. I generally get tired around 4-8pm and take a 30min. nap but that generally occurs when I’m studying.
-
Sleep is 7-8 hours total which often ends up being 7-7.5 hours + a 30min. nap. I always wake up at least once to go to the bathroom in the middle of the night
hence the confusion lol[/quote]
Okay,
Keeping it as simple as possible:
Drop the chicken, eggs and cottage cheese. Switch to Lamb, beef or and fish.
Keep the same fats, thats cool. Veggies chosen are fine.
Don’t be TOOO anal about food intake. Make each meal roughly 40-50g protein cooked with good fats and eat when you are hungry…4-6 meals a day.
Training, I would pick “Destroying the Fat” by Thib and follow this. You SHOULD get lean and build muscle if you bust your ass and your body will tell you how many meals you NEED…the harder you train, the more food you will need.
GOODLUCK
GJ