Just an update and some feedback. Since getting down to 9%, I have increased my food intake(more protein and equal amount of fats) whilst increasing workload as well. Results thus far have been gain in muscle and further loss in fat…this is the idea behind the G-Flux Principle, which has been discussed by Berardi and Poliquin for some time.
Paul has mentioned this many times, once SHOULD gain muscle and lose fat at the same time…especially on this type of diet. You simply have to toy with the macros, overall intake AND right training for your elemental type to obtain ideal progress.
My recent experience of protein been to high, was more the fact that fats or energy nutrients were not high enough and hence my body switched to protein for fuel. So 2g/lb of protein may OK, but more dependant on the NEED relative to workload.
GJ
What type of carbup did you do to get down to 9%? Cheat meal? 12 hour? 36? [/quote]
One Cheat meal every 7 days. I MAY consider increasing this, now that I am leaner and more insulin sensitive. Say either one cheat meal every 5 days or 2 cheat meals every 7 days.
Just an update and some feedback. Since getting down to 9%, I have increased my food intake(more protein and equal amount of fats) whilst increasing workload as well. Results thus far have been gain in muscle and further loss in fat…this is the idea behind the G-Flux Principle, which has been discussed by Berardi and Poliquin for some time.
Paul has mentioned this many times, once SHOULD gain muscle and lose fat at the same time…especially on this type of diet. You simply have to toy with the macros, overall intake AND right training for your elemental type to obtain ideal progress.
My recent experience of protein been to high, was more the fact that fats or energy nutrients were not high enough and hence my body switched to protein for fuel. So 2g/lb of protein may OK, but more dependant on the NEED relative to workload.
GJ
What type of carbup did you do to get down to 9%? Cheat meal? 12 hour? 36?
One Cheat meal every 7 days. I MAY consider increasing this, now that I am leaner and more insulin sensitive. Say either one cheat meal every 5 days or 2 cheat meals every 7 days.
GJ[/quote]
The cheat meal every 7 days is what I have been thinking of doing as well for my recomp. I am still in the induction phase but my first carbup is supposed to be this weekend. I think I might just hit up the china buffet for one meal. I have actually increased my cals by about 600 since I started an ADish diet and have lost some fat with the water. I definately have room to cut calories if I need to. I hope to transition into full AD style once I am a little leaner.
Just an update and some feedback. Since getting down to 9%, I have increased my food intake(more protein and equal amount of fats) whilst increasing workload as well. Results thus far have been gain in muscle and further loss in fat…this is the idea behind the G-Flux Principle, which has been discussed by Berardi and Poliquin for some time.
Paul has mentioned this many times, once SHOULD gain muscle and lose fat at the same time…especially on this type of diet. You simply have to toy with the macros, overall intake AND right training for your elemental type to obtain ideal progress.
My recent experience of protein been to high, was more the fact that fats or energy nutrients were not high enough and hence my body switched to protein for fuel. So 2g/lb of protein may OK, but more dependant on the NEED relative to workload.
GJ
What type of carbup did you do to get down to 9%? Cheat meal? 12 hour? 36?
One Cheat meal every 7 days. I MAY consider increasing this, now that I am leaner and more insulin sensitive. Say either one cheat meal every 5 days or 2 cheat meals every 7 days.
GJ
The cheat meal every 7 days is what I have been thinking of doing as well for my recomp. I am still in the induction phase but my first carbup is supposed to be this weekend. I think I might just hit up the china buffet for one meal. I have actually increased my cals by about 600 since I started an ADish diet and have lost some fat with the water. I definately have room to cut calories if I need to. I hope to transition into full AD style once I am a little leaner.
Thanks for the info.[/quote]
Simply ensure a full 14 days of NO CARB(under 50g/day) and you should be thoroughly fat adapted. Then you can begin your carb ups. Its simple…if above 10%, stick with one cheat meal per week until you get to 10 or under then increase. If you are well above 10%, you shouldn’t be BULKING…you should gain/retain muscle and lose fat, getting down to 10%
Just an update and some feedback. Since getting down to 9%, I have increased my food intake(more protein and equal amount of fats) whilst increasing workload as well. Results thus far have been gain in muscle and further loss in fat…this is the idea behind the G-Flux Principle, which has been discussed by Berardi and Poliquin for some time.
Paul has mentioned this many times, once SHOULD gain muscle and lose fat at the same time…especially on this type of diet. You simply have to toy with the macros, overall intake AND right training for your elemental type to obtain ideal progress.
My recent experience of protein been to high, was more the fact that fats or energy nutrients were not high enough and hence my body switched to protein for fuel. So 2g/lb of protein may OK, but more dependant on the NEED relative to workload.
GJ[/quote]
Nice one dude! How many g/lb are you running now if you’ve increased your food?
[quote]DH wrote:
Once you are adapted, you can monkey with the macros (within reason). Now Ive seen two types of people respond a bit differently. Some, once fully adapted, do best on keeping fat high even with a caloric deficit. For example: say a lifter is 200lbs. He takes in about 2700 cals to maintain (find this out for you as an individual).
Its his first time cutting and he’s nervous about losing muscle and besides, he’s in no hurry, so he starts conservatively at a reduction of say…300 cals per day. He consumes 1g/lb of protein. This gives 800 cals of protein. Leaving about 1500 cals for fat, or 165g.
This is about 1/3 pro and 2/3 fat. Again SOME do best on fat staying “high” while cutting. Not only due to physiological idiosyncracies but also for improved satiety and craving control.
Others do better by keeping protein up some and going about 50/50 (or even 60/40). Thus giving our 200lb lifter about 300g pro and 120g fat.
Once you are adapted, try both and see how you fare. And from there, mix the two in a random fashion for potential added benefit.
Make “heads” the FAT DAY with a 33/66 ratio and “tails” the PROTEIN DAY with a 50/50 ratio. Then flip each day.
But again, I want everyone to have a good 2 month period where we “shift the internal masses”. Let your body adapt fully, find your caloric set point, and see how long you should CHO load and with what foods during this time.
This is your foundation. Then you can “throw some paint on the walls” to see where you progress best either in bulking or cutting.
Best,
DH
[/quote]
This is some really interesting information from DH - does anyone know if you can quantify which level of protein suits a person better going on feel i.e. if protein is set too high and your body is oxidising protein for energy instead of fat, would the person begin to feel lethargic or an increase in sorenesss from heavy training?
Hey there Pauli D - Thank you for all the helpful tips throughout the thread, a joy to read.
Was hoping to get a from yourself with regards to losing fat most effectively on the AD.
Stats are 21 yrs, 74kg, 5’7’, 12% bf.
I’ve been on the AD for around 3 weeks now with 1 day carb loads. I find that this is perhaps too much for me as my weight fluctuates up and down throughout the week but is overall constant.
I read through some of your posts and will try a 1 meal refeed this week. I was hoping to get some pointers and help with the following:
Q. What training protocol would you recommend to complement fat loss in my scenario?
Q. In terms of macros, I am doing 160g P and 128g F with overall 1790 cals split to 4 meals per day (40g/30 P/F + 8g fish oil), does this sound right? I found I had to lower calories substantially to get some weight loss going.
Q. For cardio I am doing 3 x 1 hour classes of circuit training. Does the AD diet support this kind of intensity or is this pure catabolism?
Q. With the 1 meal refeed would you recommend 60g protein to anyone or would 40g in my case will suffice (that is 1 meal’s worth)?
Q. Lastly, I’ve seen you recommend eating meat and veggies only whilst supplementing any additional fat with fish oil. Do you still recommend this?
Hey Mr Pauli D, I hpe this evening finds you well…or day!!
You mentioned helping people overcome IBD before; do you have any experience with creatine use in ibd sufferers? I’ve been told that creatine supplementation might not be appropriate for the condition because creatine changes the osmolality of the intestines. For this very reason I’ve stayed off it for the best part of a year but would dearly love to introduce it again, if only in small doses!!
Just an update and some feedback. Since getting down to 9%, I have increased my food intake(more protein and equal amount of fats) whilst increasing workload as well. Results thus far have been gain in muscle and further loss in fat…this is the idea behind the G-Flux Principle, which has been discussed by Berardi and Poliquin for some time.
Paul has mentioned this many times, once SHOULD gain muscle and lose fat at the same time…especially on this type of diet. You simply have to toy with the macros, overall intake AND right training for your elemental type to obtain ideal progress.
My recent experience of protein been to high, was more the fact that fats or energy nutrients were not high enough and hence my body switched to protein for fuel. So 2g/lb of protein may OK, but more dependant on the NEED relative to workload.
GJ
What type of carbup did you do to get down to 9%? Cheat meal? 12 hour? 36?
One Cheat meal every 7 days. I MAY consider increasing this, now that I am leaner and more insulin sensitive. Say either one cheat meal every 5 days or 2 cheat meals every 7 days.
GJ
The cheat meal every 7 days is what I have been thinking of doing as well for my recomp. I am still in the induction phase but my first carbup is supposed to be this weekend. I think I might just hit up the china buffet for one meal. I have actually increased my cals by about 600 since I started an ADish diet and have lost some fat with the water. I definately have room to cut calories if I need to. I hope to transition into full AD style once I am a little leaner.
Thanks for the info.[/quote]
Simply ensure a full 14 days of NO CARB(under 50g/day) and you should be thoroughly fat adapted. Then you can begin your carb ups. Its simple…if above 10%, stick with one cheat meal per week until you get to 10 or under then increase. If you are well above 10%, you shouldn’t be BULKING…you should gain/retain muscle and lose fat, getting down to 10%
GJ
[/quote]
Sounds like some great advice. I actually just had my first day in the gym where I felt strong and had energy, so my body must be adjusting well. I am really not sure what to do for my first carbup or if I even need one. I used to get around 3000 cals in with moderate to low carbs, moderate fat, and high protein. Since moving to AD parameters I increased my cals to 3600 cals and my gut has shrunk. I feel way better and I don’t have any cravings (on my old diet I just craved junk food all the time, and I am the type of guy who can easily pack down over 3000 cals at a buffet.
So with me upping my cals so much I am not sure if I need a full-out cheat meal. I certainly don’t need it for the psychological effects at this point. I think I may just stick with the AD plan. I think this saturday I will stick with around 3600 cals and have a lot of carbs from fruit, oatmeal, and black beans. I tend to go over the top on cheat meals and with me upping my cals already I feel like I would be pushing my luck gorging myself.
Just an update and some feedback. Since getting down to 9%, I have increased my food intake(more protein and equal amount of fats) whilst increasing workload as well. Results thus far have been gain in muscle and further loss in fat…this is the idea behind the G-Flux Principle, which has been discussed by Berardi and Poliquin for some time.
Paul has mentioned this many times, once SHOULD gain muscle and lose fat at the same time…especially on this type of diet. You simply have to toy with the macros, overall intake AND right training for your elemental type to obtain ideal progress.
My recent experience of protein been to high, was more the fact that fats or energy nutrients were not high enough and hence my body switched to protein for fuel. So 2g/lb of protein may OK, but more dependant on the NEED relative to workload.
GJ[/quote]
Nice one dude! How many g/lb are you running now if you’ve increased your food?[/quote]
Hey man. Currently, 2g/lb!! BUT I am untaking the Super Accumulation Program, which is hell on earth and anything under this amount, I would not recover enough day to day.
[quote]Emz wrote:
Hey Mr Pauli D, I hpe this evening finds you well…or day!!
You mentioned helping people overcome IBD before; do you have any experience with creatine use in ibd sufferers? I’ve been told that creatine supplementation might not be appropriate for the condition because creatine changes the osmolality of the intestines. For this very reason I’ve stayed off it for the best part of a year but would dearly love to introduce it again, if only in small doses!!
Cheerio
Emz[/quote]
PM me if you’re interested in the specific protocol.
Up front, I can tell you that it is affordable, it is a 28 day commitment -it requires no slips and 100% compliance. But…if you do what I say -how I say to do it…you will be rid of that dreaded malady forever.
Your weight is supposed to fluctuate -don’t sweat it. Weight and measure once weekly -no more.
The very best training program to build muscle and burn fat can only be designed by a qualified trainer that has personally and professionally assessed you. Outside of that, I would recommend Poliquin’s German Body Composition program as a great place to begin for a ‘self-trained’ individual.
At first glance, it appears that your protein is too low. To facilitate optimal muscle building and fat burning you might try bumping protein up to 2 - 2.5 pounds per day.
Utilize organic, grain-fed protein and molecularly distilled fish oil to meet your daily requirements.
Your 1 meal refeed is the best option. Keep in mind that your body does not “need” carbs -so this “refeed” is simply for your comfort and your sanity.
With that in mind…you can aptly adapt your eating strategy to fulfill your goals.
You can eat to get lean -or eat to satisfy your weak-ass cravings…up to you.
I have no recommendations for you there.
Let me know if you have questions.
~Paul
quote]Jas0n wrote:
Hey there Pauli D - Thank you for all the helpful tips throughout the thread, a joy to read.
Was hoping to get a from yourself with regards to losing fat most effectively on the AD.
Stats are 21 yrs, 74kg, 5’7’, 12% bf.
I’ve been on the AD for around 3 weeks now with 1 day carb loads. I find that this is perhaps too much for me as my weight fluctuates up and down throughout the week but is overall constant.
I read through some of your posts and will try a 1 meal refeed this week. I was hoping to get some pointers and help with the following:
Q. What training protocol would you recommend to complement fat loss in my scenario?
Q. In terms of macros, I am doing 160g P and 128g F with overall 1790 cals split to 4 meals per day (40g/30 P/F + 8g fish oil), does this sound right? I found I had to lower calories substantially to get some weight loss going.
Q. For cardio I am doing 3 x 1 hour classes of circuit training. Does the AD diet support this kind of intensity or is this pure catabolism?
Q. With the 1 meal refeed would you recommend 60g protein to anyone or would 40g in my case will suffice (that is 1 meal’s worth)?
Q. Lastly, I’ve seen you recommend eating meat and veggies only whilst supplementing any additional fat with fish oil. Do you still recommend this?
Thanks for your time, I highly appreciate it. [/quote]
[quote]Pauli D wrote:
Your weight is supposed to fluctuate -don’t sweat it. Weight and measure once weekly -no more.
The very best training program to build muscle and burn fat can only be designed by a qualified trainer that has personally and professionally assessed you. Outside of that, I would recommend Poliquin’s German Body Composition program as a great place to begin for a ‘self-trained’ individual.
At first glance, it appears that your protein is too low. To facilitate optimal muscle building and fat burning you might try bumping protein up to 2 - 2.5 pounds per day.
Utilize organic, grain-fed protein and molecularly distilled fish oil to meet your daily requirements.
Your 1 meal refeed is the best option. Keep in mind that your body does not “need” carbs -so this “refeed” is simply for your comfort and your sanity.
With that in mind…you can aptly adapt your eating strategy to fulfill your goals.
You can eat to get lean -or eat to satisfy your weak-ass cravings…up to you.
I have no recommendations for you there.
Let me know if you have questions.
~Paul
[quote]Jas0n wrote:
Hey there Pauli D - Thank you for all the helpful tips throughout the thread, a joy to read.
Was hoping to get a from yourself with regards to losing fat most effectively on the AD.
Stats are 21 yrs, 74kg, 5’7’, 12% bf.
I’ve been on the AD for around 3 weeks now with 1 day carb loads. I find that this is perhaps too much for me as my weight fluctuates up and down throughout the week but is overall constant.
I read through some of your posts and will try a 1 meal refeed this week. I was hoping to get some pointers and help with the following:
Q. What training protocol would you recommend to complement fat loss in my scenario?
Q. In terms of macros, I am doing 160g P and 128g F with overall 1790 cals split to 4 meals per day (40g/30 P/F + 8g fish oil), does this sound right? I found I had to lower calories substantially to get some weight loss going.
Q. For cardio I am doing 3 x 1 hour classes of circuit training. Does the AD diet support this kind of intensity or is this pure catabolism?
Q. With the 1 meal refeed would you recommend 60g protein to anyone or would 40g in my case will suffice (that is 1 meal’s worth)?
Q. Lastly, I’ve seen you recommend eating meat and veggies only whilst supplementing any additional fat with fish oil. Do you still recommend this?
Thanks for your time, I highly appreciate it. [/quote]
[/quote]
Thanks for the prompt and helpful reply, Paulie.
In relation to the protein, if I was to change to 2-2.5g/lb of protein, I would have to up my calories considerably to accommodate for a 60% F intake. Is this what you are recommending?
With the fish oil, I just want to confirm that mega dosing with fish oil capsules is advisable?
Regarding the refeed, are you basically saying that provided the discipline is there and maximum weight loss is sought after, you’d skop the refeed all together? That it is simply for psychological reasons? I have no problem skipping the refeeds however I was under the impression that this is of outermost importance if I was to stay on the AD long term? Perhaps zigzaging the calories could solve that?
And just lastly when cooking using the foreman grill, do I take the meat’s fat content as it is, or do I assume it’s been reduced by the cooking?
[quote]GramboUSMC88 wrote:
Has anyone experienced any skin problems (acne, dry skin, etc…) while on this diet? I have been, within the last few months it has been getting worse. I have cut out certain foods that I thought were the culprits for a period of time but have still not had any success. Not sure if it is just because of my age or eating a lot over maintenance, I got no idea. Any suggestions would be much appreciated[/quote]
Just saw this now but I mentioned this to you already man, the same thing happened to me and nothing worked. I figured I’d just drop olive oil down (was taking in 8tbsp/day back then) but it didn’t help. I had to take Solodyn (sp?) which is an antibiotic, that worked but when I went off it and went back to higher fat I got acne again. It sucked. Got accutane which screwed with my lifting but in the end was worth it. I doubt you’ll see any improvement without taking medication if you stay on a higher fat diet
[quote]GramboUSMC88 wrote:
Has anyone experienced any skin problems (acne, dry skin, etc…) while on this diet? I have been, within the last few months it has been getting worse. I have cut out certain foods that I thought were the culprits for a period of time but have still not had any success. Not sure if it is just because of my age or eating a lot over maintenance, I got no idea. Any suggestions would be much appreciated[/quote]
Just saw this now but I mentioned this to you already man, the same thing happened to me and nothing worked. I figured I’d just drop olive oil down (was taking in 8tbsp/day back then) but it didn’t help. I had to take Solodyn (sp?) which is an antibiotic, that worked but when I went off it and went back to higher fat I got acne again. It sucked. Got accutane which screwed with my lifting but in the end was worth it. I doubt you’ll see any improvement without taking medication if you stay on a higher fat diet[/quote]
Interesting, since adopting the high fat cyclical diet my hands are dry, flaky, red/raw and bleeds due to skin splitting, I thought it was dietary related since when I had a break of 4 weeks last summer and ate crap, my hands improved when I went back to the high fat diet in August, problems returned but don’t know why!! I’ve been doing exclusions for months and nothing worked for me too, currently using corticosteroid cream which helps but as soon as I stop using my hands revert back, really painful thing 2!!
[quote]Emz wrote:
Hey Mr Pauli D, I hpe this evening finds you well…or day!!
You mentioned helping people overcome IBD before; do you have any experience with creatine use in ibd sufferers? I’ve been told that creatine supplementation might not be appropriate for the condition because creatine changes the osmolality of the intestines. For this very reason I’ve stayed off it for the best part of a year but would dearly love to introduce it again, if only in small doses!!
Cheerio
Emz[/quote]
Okey doke, thanks for this Pauli - I’ll have to get back to you on this, in the new year - just became a home owner for the 1st time so my priority atm is to furnish and get a handle on cost of living but once I’ve got that sorted I’ll drop u a pm!
PM me if you’re interested in the specific protocol.
Up front, I can tell you that it is affordable, it is a 28 day commitment -it requires no slips and 100% compliance. But…if you do what I say -how I say to do it…you will be rid of that dreaded malady forever.
[quote]SashaG wrote:
plasticglock wrote:
The doctor was pretty freaked out when I told her what my diet was. She got real concerned, and asked a ton of questions. She was pretty surprised when it came in like this. She said it’s pretty good, but she wants to see my LDL down at 100 or lower. She recommended eating less red meats and more lean meat like chicken breast. I told her I planned to do exactly that after christmas to trim down.
She said I was in pretty good shape blood wise, and it’s obvious that I exercise. I was kind of worried because I never do cardio, and I don’t eat my greens like I know I am supposed to. Now, I didn’t get blood work done before I started the diet, wish I had because I didn’t take care of myself. It surely is better now than when I started. What do you guys think?
I’d agree with your doc on the lipid profile so work on upping your EFAAs and fiber to help you in this regard. From PH balance standpoint I would also encourage you to really up your greens intake to manage the acidity of the diet as well as helping to compensate with supplementary vitamins. JuicePlus is an amazing product for that.
Overall it looks pretty good . . .did you get a hormone profile as well (free test, etc) . . . I can’t really read the doc as it’s quite small.
Sasha
[/quote]
Sorry its so small, it was huge when I scanned it in. I think it shrank when I uploaded it. I didn’t get the hormone profile. The doc said my insurance wouldn’t pay for it, and told me it would run $290.00. I will look into JuicePlus, although it sounds kinda carby. I am going to make the greens part of my diet, that should help me with fiber too. I am only getting efaa’s from 2 fish oil caps, 1 flax oil cap, and 4 extra large Eggland’s Best eggs a day. Sometimes I have some natty pb too. I guess I could do better in that respect too. Thanks for the help Sir![/quote]
No carbs in JuicePlus, their capsules, and the manner in which they are manufactured ensures that none of the powerful antioxidants are oxidized . . . this is a huge issue with the GNC brand. I would also up your fish oils as well until your HDL / LDL balance improves.
[quote]GramboUSMC88 wrote:
Has anyone experienced any skin problems (acne, dry skin, etc…) while on this diet? I have been, within the last few months it has been getting worse. I have cut out certain foods that I thought were the culprits for a period of time but have still not had any success. Not sure if it is just because of my age or eating a lot over maintenance, I got no idea. Any suggestions would be much appreciated[/quote]
Just saw this now but I mentioned this to you already man, the same thing happened to me and nothing worked. I figured I’d just drop olive oil down (was taking in 8tbsp/day back then) but it didn’t help. I had to take Solodyn (sp?) which is an antibiotic, that worked but when I went off it and went back to higher fat I got acne again. It sucked. Got accutane which screwed with my lifting but in the end was worth it. I doubt you’ll see any improvement without taking medication if you stay on a higher fat diet[/quote]
Interesting, since adopting the high fat cyclical diet my hands are dry, flaky, red/raw and bleeds due to skin splitting, I thought it was dietary related since when I had a break of 4 weeks last summer and ate crap, my hands improved when I went back to the high fat diet in August, problems returned but don’t know why!! I’ve been doing exclusions for months and nothing worked for me too, currently using corticosteroid cream which helps but as soon as I stop using my hands revert back, really painful thing 2!![/quote]
This is probably due to the decrease in water your body is carrying given the diet. What you can do is increase your sodium intake and moderate your water intake as well. You may also want to take a look at some antioxidants and some MCTs as well in case your blood cells aren’t getting oxygenated.
[quote]SashaG wrote:
broken4head wrote:
lately I’ve been trying to put on lean mass by taking my fats and protein up quite a bit, and lifting HEAVY. As a result of taking my food intake higher my carbs can sometimes go 5 or 6 above 30. Dr. Di Pasquale says in his book that 30 grams of carbs is just a guidline, and in a few of his sample diets he goes well over 50. I was wondering if you guys agree with this or should stay below 30. Like i said I don’t always go over, most of the time I’m a little under, and when I do go over it’s at the most by 6 carbs.
You’re fine with this . . .just make sure that the carbohydrates you take in are indirect sources and spaced out through the day. Managing insulin release is important on this diet but a couple of extra grams from indirect sources is cool.
What do you mean by “indirect sources”?
Sasha
[/quote]
[/quote]
Incidental carbohydrates you get from foods like nuts, etc. Staying away from direct carb sources are key for the induction phase.