Hey guys,
Just use dry spices to marinade your food prior to cooking…keep it simple. Makes it alot easier than counting carbs in liquid marinades.
GJ
[quote]Gymjunkie wrote:
Hey guys,
Just use dry spices to marinade your food prior to cooking…keep it simple. Makes it alot easier than counting carbs in liquid marinades.
GJ[/quote]
While this is normally a good idea and I only use balsamic vinegar, soy sauce, and hot sauce for liquid flavorings, roasts really do need a little something. For small-ish things like chicken breast, steaks, chops, etc. don’t bother doing liquid marinading unless you’re gonna keep it really simple.
Everything I listed in that marinade, aside from the onion, is carb-free though so anybody who wants to use it should be safe.
[quote]samdan wrote:
[quote]Gymjunkie wrote:
Hey guys,
Just use dry spices to marinade your food prior to cooking…keep it simple. Makes it alot easier than counting carbs in liquid marinades.
GJ[/quote]
While this is normally a good idea and I only use balsamic vinegar, soy sauce, and hot sauce for liquid flavorings, roasts really do need a little something. For small-ish things like chicken breast, steaks, chops, etc. don’t bother doing liquid marinading unless you’re gonna keep it really simple.
Everything I listed in that marinade, aside from the onion, is carb-free though so anybody who wants to use it should be safe.[/quote]
Although I think onions are a “FREE” food. (Don’t count those carbs)
Question for anyone who might have experienced this:
I have noticed that after my carbups (which I do for 1 full day on saturday currently, probably will increase it to the normal 36 hour load one I feel my body adapting a bit better)…anyway, after my carbups I notice my urine has a certain smell to it around Monday-Tuesday. I think it is the ketones and that I am getting back into ketosis. However, I realize that the AD is not supposed to be a ketogenic diet, and I am wondering if there is any cause for concern here. I am hoping that it is just part of the adaptation process and eventually it will go away after a few months when I become fully adapted.
Has anyone else experienced this? And for that matter, is there anyone else even on the true AD anymore, or is everyone doing their own variation of a low carb diet.
I wouldn’t worry too much about a little smell. It might even be as simple as you’re getting less water during your carbups and immediately afterwards. I would venture a guess that you aren’t falling in and out of ketosis every weekend, so I doubt that’s the problem.
As for the AD, I ended up dropping off of it, at least temporarily, because my school schedule made getting no-carb foods almost impossible unless I was going to pack 2-3 protein shakes when I went out. I try to cycle my carbs a little, and I want to go back onto the AD when school/travel is a little more stable.
[quote]ajweins wrote:
Question for anyone who might have experienced this:
I have noticed that after my carbups (which I do for 1 full day on saturday currently, probably will increase it to the normal 36 hour load one I feel my body adapting a bit better)…anyway, after my carbups I notice my urine has a certain smell to it around Monday-Tuesday. I think it is the ketones and that I am getting back into ketosis. However, I realize that the AD is not supposed to be a ketogenic diet, and I am wondering if there is any cause for concern here. I am hoping that it is just part of the adaptation process and eventually it will go away after a few months when I become fully adapted.
Has anyone else experienced this? And for that matter, is there anyone else even on the true AD anymore, or is everyone doing their own variation of a low carb diet.[/quote]
This happens to me sometimes too. I changed multi vitamins and I thought it was that for a while. But it still happens sometimes. Same time mon-tue, sometimes wed too. I think it has as much to do with what you eat as anything. I always smell cereal in my urine too, and onions. I think I know what smell you mean though. I have wondered about it.
I am on the AD as true as I know it to be. Started in March.
Update. Just went to the bathroom and for the first time today I have the smell.
It appears I’ve muddied the waters with some of my posts.
I have received several pm’s asking for clarification, so I think I should address the thread.
I have suggested that single meal refeeds are effective -and they are.
I have suggested that roots, grains and legumes may not be suitable carb sources for some -and they’re not (for some! -not all).
I have suggested that fruit is a fantastic food source -and it is!
This is the deal:
The AD works just fine as described in the book(s). There’s really no need to change it.
Follow Dr DiPasquale’s advice and you’ll do just fine.
However, within the principles of the AD, there are many, many variations. Mauro says so.
For instance:
If, for some reason, a 36 hour refeed is too long -Shorten it.
If, for some reason, dairy, root, grain and legume carbohydrates are problematic -then it is quite alright to use fruit and just limit the problematic carb sources. This just may work better for you.
This all takes some time to figure out and is all up to the individual.
If one carries significant muscle mass…fruit and limited carbs simply will not achieve AD-like results. But it can still be done. It just isn’t the AD anymore -but more of a paleolithic approach. Both work well -they just work differently.
So if your problem is:
“I’m not losing fat.”
The answer may be:
“Shorten your refeed until you DO.”
The answer may also be:
“Eat less over all.”
If your question is:
“Can I just use fruit for my carb-up?”
The answer is:
“Sure. But that’s not really how the AD works. You will lose weight and build muscle with that approach. But it is not the AD.”
Use the AD just as it was written and it should work for you.
If it does not work -or does not work as well as it could…then adjust.
You might just find that perfect balance -the “sweet spot” -where you can build muscle and stay lean year 'round.
You might also find that you’ve adjusted the AD to such a degree that it really isn’t the AD anymore…and that’s okay too …so long as you are achieving your goals…Who CARES what your eating habits are called!!!
Bottom line for me and for my clients is-----
Eat healthily and appropriately to fulfill your goals.
Don’t get too hung up on finding the “perfect diet template” -because there are millions…
But there is only one for you…it just takes a while to find it.
Good post Pauli. I am finding that the original AD as outlined works perfect for me while trying to gain, but I think I would adjust to a one day carbup if trying to cut.
Question for you Pauli, vets like DH have recommended staying on the AD as outlined for 3-4 months to let their body fully adjust before making any changes. Do you agree? Would you have people make adjustments earlier if they are not getting the results they want?
I ask these questions because it seems like a lot of people jump off the AD without even giving it a real chance. I remember reading DH’s stuff in that you need to be on it a long time before you can really tell how well it works and fully adjust to the diet and get its real benefits. But yet as I read through this thread a lot of guys got scared because their bodyfat calipers said they put on fat early on and jumped off.
Evening all!
Does it make a difference whether one refeeds on a training day or not:
Some popular authors/coaches suggest the refeed falls on a training day as you get better nutrient partitioning <makes sense!!>. Others suggest to have the refeed on your day off, I’ve seen CP advise this in articles on his site and even Dr Dipasquale suggests not to have carbs for several hours after a workout to maintain insulin sensitivity, which might also suggest, at least to me that the refeed falls on your day off?
[quote]Emz wrote:
Evening all!
Does it make a difference whether one refeeds on a training day or not:
Some popular authors/coaches suggest the refeed falls on a training day as you get better nutrient partitioning <makes sense!!>. Others suggest to have the refeed on your day off, I’ve seen CP advise this in articles on his site and even Dr Dipasquale suggests not to have carbs for several hours after a workout to maintain insulin sensitivity, which might also suggest, at least to me that the refeed falls on your day off?[/quote]
I train on the first day of the refeed. I enjoy the carbs and the pump. I usually stick with clean carbs (pretty much just oatmeal) for breakfast, then 50 grams of dextrose pre/during the workout. Then after my workouts I usually don’t feel like eating for awhile (especially if I did legs), but then probably around an hour later I start pounding the carbs. In fact, about 2 hours PWO today I had about 5-6 mini red potatoes, and am anxiously awaiting my evening cheat (pizza buffet). Gotta love mass phases.
If you do train on a refeed day, I highly recommend training early in the day, so you can just eat some clean carbs prior. If I wait til later in the day I get too tired from all the carbs, or I feel sick from eating some crappier foods. However, eating some basic clean carbs like oatmeal for breakfast gives me good energy.
[quote]ajweins wrote:
I train on the first day of the refeed. I enjoy the carbs and the pump. I usually stick with clean carbs (pretty much just oatmeal) for breakfast, then 50 grams of dextrose pre/during the workout.
Then after my workouts I usually don’t feel like eating for awhile (especially if I did legs), but then probably around an hour later I start pounding the carbs. In fact, about 2 hours PWO today I had about 5-6 mini red potatoes, and am anxiously awaiting my evening cheat (pizza buffet). Gotta love mass phases.
[/quote]
lol what pizza buffet do you go to? The only one I’ve heard of is “CiCi’s” but I’ve heard it sucks (still want to try it though)
[quote]ajweins wrote:
I am finding that the original AD as outlined works perfect for me while trying to gain, but I think I would adjust to a one day carbup if trying to cut.
Question for you Pauli, vets like DH have recommended staying on the AD as outlined for 3-4 months to let their body fully adjust before making any changes. Do you agree? Would you have people make adjustments earlier if they are not getting the results they want?
I ask these questions because it seems like a lot of people jump off the AD without even giving it a real chance. I remember reading DH’s stuff in that you need to be on it a long time before you can really tell how well it works and fully adjust to the diet and get its real benefits. But yet as I read through this thread a lot of guys got scared because their bodyfat calipers said they put on fat early on and jumped off.[/quote]
I really don’t think one could put a watch (or a calendar) to it…
A really motivated trainee could probably adapt and begin fine tuning in 8 weeks or so…but that would be the exception. That individual would have experience getting super lean and experience building muscle -and would have built that experience over years and years of experimentation and hard work.
The majority of trainees are probably going to experience quick results at the outset… and then flounder as soon as their body adapts to the routine/schedule.
Assuming the refeeds aren’t junk-fests (which they usually are for the first few)…it’s going to take a solid 3-4 months (and probably even longer) to learn what works best for them.
I started -quit -stated again -quit again -and then restarted before I figured it out …and that was with the help of DH, IlCaz, Derek and the rest of the original AD crew.
I think the better part of a year passed before I figured out what I needed to succeed…and I’m still learning.
The timeline isn’t something to worry about.
Your results are the only thing you need to be concerned with.
The routine works…you just have to figure out how to make it work for you.
[quote]Pauli D wrote:
The majority of trainees are probably going to experience quick results at the outset… and then flounder as soon as their body adapts to the routine/schedule.
[/quote]
Hi Pauli,
This seems to have happened to me. I went on ketosis for a week because I was injecting HGH and experiencing somnolence from a high carb diet and the HGH. I then progressed into keeping the carbs low and increased fat and protein without refeeds ( because I am continuously on the IV GH ).
I have been following this thread with great interest. I have not seen this question addressed yet and I used the search function and nothing come up:
Now that I am on my 3rd month I am experiencing very strong smell of ammonia in my sweat. Very strong. I did some research and the burning of amino acids for fuel and suggestion of “eat more carbs” came up.
What is your take on this? What might it mean in my case ( I am female, 5’7", 70kg going up to 73kg 1 week pre menses and dropping it all within 24 hours after period breaks, on 10 -16 iu HGH IV a day 21 days out of 30 on average ).
I was relying heavily on cashew nuts and learned here that it was high in carbs. It was after I reduced the nut “refeed” ( it was unconscious ) and cut out cheese as well that the smell got really strong. At the same time I also increased the dosage of the HGH from 8-12 iu to 16 to 19 iu ( that was only for 4 days for injury recovery ).
Is the ammonia smell excess protein being burned as fuel from this combo of events ( specially the high GH ? )
Also why do I read you say the body doesn’t need carbohydrates, what about the brain? Isn’t the brain said to only fuel on glucose? If this has been answered and anyone could point me to maybe the thread as I have also used the search function looking for more clarification on this and nothing came up.
[quote]pumped340 wrote:
[quote]ajweins wrote:
I train on the first day of the refeed. I enjoy the carbs and the pump. I usually stick with clean carbs (pretty much just oatmeal) for breakfast, then 50 grams of dextrose pre/during the workout.
Then after my workouts I usually don’t feel like eating for awhile (especially if I did legs), but then probably around an hour later I start pounding the carbs. In fact, about 2 hours PWO today I had about 5-6 mini red potatoes, and am anxiously awaiting my evening cheat (pizza buffet). Gotta love mass phases.
[/quote]
lol what pizza buffet do you go to? The only one I’ve heard of is “CiCi’s” but I’ve heard it sucks (still want to try it though)[/quote]
CiCi’s does suck. In the midwest there is a small chain called pizza ranch. It is basically our claim to fame and we find it to be better than pizza hut or papa johns. If you are ever driving through SD or IA and see one I would take advantage.
[quote]Pauli D wrote:
[quote]ajweins wrote:
I am finding that the original AD as outlined works perfect for me while trying to gain, but I think I would adjust to a one day carbup if trying to cut.
Question for you Pauli, vets like DH have recommended staying on the AD as outlined for 3-4 months to let their body fully adjust before making any changes. Do you agree? Would you have people make adjustments earlier if they are not getting the results they want?
I ask these questions because it seems like a lot of people jump off the AD without even giving it a real chance. I remember reading DH’s stuff in that you need to be on it a long time before you can really tell how well it works and fully adjust to the diet and get its real benefits. But yet as I read through this thread a lot of guys got scared because their bodyfat calipers said they put on fat early on and jumped off.[/quote]
I really don’t think one could put a watch (or a calendar) to it…
A really motivated trainee could probably adapt and begin fine tuning in 8 weeks or so…but that would be the exception. That individual would have experience getting super lean and experience building muscle -and would have built that experience over years and years of experimentation and hard work.
The majority of trainees are probably going to experience quick results at the outset… and then flounder as soon as their body adapts to the routine/schedule.
Assuming the refeeds aren’t junk-fests (which they usually are for the first few)…it’s going to take a solid 3-4 months (and probably even longer) to learn what works best for them.
I started -quit -stated again -quit again -and then restarted before I figured it out …and that was with the help of DH, IlCaz, Derek and the rest of the original AD crew.
I think the better part of a year passed before I figured out what I needed to succeed…and I’m still learning.
The timeline isn’t something to worry about.
Your results are the only thing you need to be concerned with.
The routine works…you just have to figure out how to make it work for you.[/quote]
I have started and quit, and now am restarting again too. The first time on the diet were primarily weekend junkfests. It helps following DH’s 75/25 rule, at least for trying to gain. I would guess that ratio would have to increase if one wanted to cut.
And alpha F. I am not quite sure how the rumor that the brain only uses glucose for fuel got started, but it is false. The brain runs on ketones just fine. In fact, I prefer it 
Good post from Pauli up there and while my focus has always been about fat loss and body comp optimization I have to slightly disagree on one point . . .the fruit piece.
While fruit is fine for replacing glycogen in the liver, fructose, the sugar that’s found in fruit and is the bulk of the carbohydrates source, can’t be stored in your muscles. Especially if you’re limiting your refeeds to one meal it’s especially important to select carbohydrates that can be used by the muscles.
Actually, one of the more interesting pieces I’ve heard recently eventually your muscles can use fat to replenish ATP once you’ve been following the approach for a while.
Since we’re adding thoughts here are some of mine . . .
One the brain using ketones exclusively, this is false to a point. Your brain does need a small amount of glycogen to operate, on average I think around 19 grams, but because the diet will always have indirect carbohydrate sources you’ll be more than fine.
On the refeeds, make sure you also are taking in fats with that meal as they’re important in volumizing the muscle.
If you are looking to lose fat on this diet make sure that you are taking in a good amount of EFAs, especially Omega 3s, as they are fantastic for accelerating fat loss and helping with inflammation.
Don’t worry about eating every 2 hours, it’s not necessary as protein synthesis remains high for up to 4 hours post your meal and it can actually inhibit your fat loss goals when you’re constantly eating. Actually, going through long bouts of fasting can actually be tremendously beneficial for fat loss with the AD, not with a carb based diet mind you.
Managing cortisol is also very important as high levels are strongly associated with fat gain.
I’ll post some more thoughts a little later.
Sasha
[quote]ajweins wrote:
And alpha F. I am not quite sure how the rumor that the brain only uses glucose for fuel got started, but it is false. The brain runs on ketones just fine. In fact, I prefer it
[/quote]
Thank you for sharing this. I have also found this true in my case: I much prefer a “carbless” fuelled brain! So I have been quite curious about this.
And to Sasha,
Thanks also. If any one else has more info about this or could please point me to a reliable read on this subject I appreciate. Everything I read seems to support “the brain can only use carbs for fuel.”
I for one, am doing much MUCH better having converted to the AD nutritional style. We are so conditioned to not only eat but to an over reliance and dependency on carbs, it takes time to learn to walk strong and independent again.
And this thread has been invaluable!
[quote]SashaG wrote:
Good post from Pauli up there and while my focus has always been about fat loss and body comp optimization I have to slightly disagree on one point . . .the fruit piece.
While fruit is fine for replacing glycogen in the liver, fructose, the sugar that’s found in fruit and is the bulk of the carbohydrates source, can’t be stored in your muscles. Especially if you’re limiting your refeeds to one meal it’s especially important to select carbohydrates that can be used by the muscles.
Actually, one of the more interesting pieces I’ve heard recently eventually your muscles can use fat to replenish ATP once you’ve been following the approach for a while.
Since we’re adding thoughts here are some of mine . . .
One the brain using ketones exclusively, this is false to a point. Your brain does need a small amount of glycogen to operate, on average I think around 19 grams, but because the diet will always have indirect carbohydrate sources you’ll be more than fine.
On the refeeds, make sure you also are taking in fats with that meal as they’re important in volumizing the muscle.
If you are looking to lose fat on this diet make sure that you are taking in a good amount of EFAs, especially Omega 3s, as they are fantastic for accelerating fat loss and helping with inflammation.
Don’t worry about eating every 2 hours, it’s not necessary as protein synthesis remains high for up to 4 hours post your meal and it can actually inhibit your fat loss goals when you’re constantly eating. Actually, going through long bouts of fasting can actually be tremendously beneficial for fat loss with the AD, not with a carb based diet mind you.
Managing cortisol is also very important as high levels are strongly associated with fat gain.
I’ll post some more thoughts a little later.
Sasha
[/quote]
Isn’t the majority of fruits fairly low in fructose though? Isn’t the highest percentage (in apples I think) like 50% fructose and 50% glucose? If I remember correctly bananas are only like 10% fructose. So I can see how an all fruit carbup could work. I agree potatoes and rice would probably work better, but I do not see a reason to limit fruits.
And yeah your point on the brains and ketones is correct, I was only refuting the point that the brain can run only on glucose alone. Its pretty hard not to get 19grams of carbs in incidentals like you said. Also, you are never completely glycogen depleted either so the necessary glucose could be used from this as well.
There’s a great book that Lyle McDonald wrote that discusses studies on the brain’s needs while on a ketogenic based diet like the AD.
ajweins . . . all I’m saying is from experience and reading fructose is by far the worst source to refeed on both because of the point I made about its exclusivity to the liver but also because of the associated issues people tend to have with digestion, bloating, gas and diarrhea. Fructose competes with the the same transporters that glucose does which inhibits your ability to replenish muscle stores. While fructose ratios of fruit range from 10% to 50% they still aren’t the best source if you have the choice.
Every person is different in identifying good refeed sources so everyone should experiment with what works for them.
Cheers,
Sasha