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.
[/quote]
Why exactly would “fasting” be worse on a carb based diet, not using fat for fuel?
I’m wondering because “The Warrior Diet” talks a lot about how by “fasting” during the day (3 small meals of just berries and light protein for example) then at night you have a 4 hour period of basically eating as much healthy food as you want. I’ve heard of people getting some good results, but it’s not inherently a low carb diet
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.
[/quote]
Why exactly would “fasting” be worse on a carb based diet, not using fat for fuel?
I’m wondering because “The Warrior Diet” talks a lot about how by “fasting” during the day (3 small meals of just berries and light protein for example) then at night you have a 4 hour period of basically eating as much healthy food as you want. I’ve heard of people getting some good results, but it’s not inherently a low carb diet[/quote]
When fasting and running on carbs, your body will readily convert all your muscle tissue to glucose via gluconeogensis. When using fat for fuel you just tap into your fat stores. I have heard the warrior diet being ok for health, but I do not know anyone who got big and strong doing it. Makes no sense to me why you would choose to not eat if you are trying to put on muscle.
[quote]Alpha F wrote:
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. [/quote]
I don’t do the AD myself, and I’m not an expert on, well, anything… but I sometimes get ammonia sweat too. For me, it happens when I’m doing cardio of medium or higher intensity in a faily carbless state (like, even just half a day since my last carby meal). Low intensity cardio is usually ok for me.
When are you getting the smell? If during exercise, how intense is it? I don’t think I’d recommend extended intense exercise on if you’re on a permanently low-carb diet. Gotta throw a refeed or something in there. There’s a good chance that, without muscle or liver glycogen, intense exercise is going to start cannibalizing muscle.
Plus, with a refeed, you could see how the smell kicks in afterwards. Might go away for the first couple days then gradually become more pronounced.
If I were to start cutting should I lower my fat intake only or keep my macros the same and drop total calories. If the answer is the latter, how low should my protein go before I stop lowering it?
[quote]broken4head wrote:
If I were to start cutting should I lower my fat intake only or keep my macros the same and drop total calories. If the answer is the latter, how low should my protein go before I stop lowering it? [/quote]
I would first drop fat only down to 50% of total calories, then from there decrease fat and protein evenly. Dr. Di I think says once you are fully adapted you can even go down as low as 40% fat and still be fine, but initially you would be fine with cutting cals from fat depending on how high your fats were initially.
[quote]Alpha F wrote:
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. [/quote]
I don’t do the AD myself, and I’m not an expert on, well, anything… but I sometimes get ammonia sweat too. For me, it happens when I’m doing cardio of medium or higher intensity in a faily carbless state (like, even just half a day since my last carby meal). Low intensity cardio is usually ok for me.
When are you getting the smell? [/quote] Only during cardio [quote] If during exercise, how intense is it? [/quote] I do 45 to 50 minutes on the max incline speed 4.2 for 10-14 minutes. Then increase speed to 5.0 - 5.2 max incline for 30 minutes then usually the last 5 minutes I up the speed to 5.7. I maintain my pace: I don’t go faster I get harder/heavier; I find that this way increases intensity tremendously, not speed. [quote]
I don’t think I’d recommend extended intense exercise on if you’re on a permanently low-carb diet. Gotta throw a refeed or something in there. There’s a good chance that, without muscle or liver glycogen, intense exercise is going to start cannibalizing muscle. [/quote] I drink hydrolysed whey with l-leucine before and sometimes during my weight work out. On the treadmill I drink 500ml water and 500ml after. [quote]
Plus, with a refeed, you could see how the smell kicks in afterwards. Might go away for the first couple days then gradually become more pronounced.[/quote]
I did have a big bowl of oatmeal with acai berry pulp and stevia. Then 100mg cashew nuts plus 100 hazelnuts before my last workout and I did not notice the ammonia smell.
Interesting stuff. Thanks for sharing your experience.
[quote]
I’m wondering because “The Warrior Diet” talks a lot about how by “fasting” during the day (3 small meals of just berries and light protein for example) then at night you have a 4 hour period of basically eating as much healthy food as you want. I’ve heard of people getting some good results, but it’s not inherently a low carb diet[/quote]
When fasting and running on carbs, your body will readily convert all your muscle tissue to glucose via gluconeogensis. When using fat for fuel you just tap into your fat stores. I have heard the warrior diet being ok for health, but I do not know anyone who got big and strong doing it. Makes no sense to me why you would choose to not eat if you are trying to put on muscle.[/quote]
Just because you eat carbs doesn’t mean you only burn carbs for fuel, especially during low intensity activity. Fat is still a primary fuel source.
And yea I wouldn’t use it with the goal of gaining as much muscle as possible, but I’ve recently heard a lot about how good it is for fat loss, energy/focus, and convenience.
[quote]
I’m wondering because “The Warrior Diet” talks a lot about how by “fasting” during the day (3 small meals of just berries and light protein for example) then at night you have a 4 hour period of basically eating as much healthy food as you want. I’ve heard of people getting some good results, but it’s not inherently a low carb diet[/quote]
When fasting and running on carbs, your body will readily convert all your muscle tissue to glucose via gluconeogensis. When using fat for fuel you just tap into your fat stores. I have heard the warrior diet being ok for health, but I do not know anyone who got big and strong doing it. Makes no sense to me why you would choose to not eat if you are trying to put on muscle.[/quote]
Just because you eat carbs doesn’t mean you only burn carbs for fuel, especially during low intensity activity. Fat is still a primary fuel source.
And yea I wouldn’t use it with the goal of gaining as much muscle as possible, but I’ve recently heard a lot about how good it is for fat loss, energy/focus, and convenience. [/quote]
Fat may be your primary fuel source, but your body is converting fat into glucose, since that is what your body is running on for energy…and that is the problem. When your body is looking for glucose it will tap into fat stores, but it will also leach some from AAs. Thankfully, if you are fat adapted, you can’t convert AAs into triglycerides used for energy.
I know you understand this, but I think that for those carrying large amounts of muscle, gluconeogensis from AAs become a bigger issue.
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.
[/quote]
Why exactly would “fasting” be worse on a carb based diet, not using fat for fuel?
I’m wondering because “The Warrior Diet” talks a lot about how by “fasting” during the day (3 small meals of just berries and light protein for example) then at night you have a 4 hour period of basically eating as much healthy food as you want. I’ve heard of people getting some good results, but it’s not inherently a low carb diet[/quote]
When fasting and running on carbs, your body will readily convert all your muscle tissue to glucose via gluconeogensis. When using fat for fuel you just tap into your fat stores. I have heard the warrior diet being ok for health, but I do not know anyone who got big and strong doing it. Makes no sense to me why you would choose to not eat if you are trying to put on muscle.[/quote]
Yup . . .this is correct and because of the nature of the diet your body’s fat adapted state has become an efficient fat burning machine where as a traditional carb-based diet is still largely mixed.
Also, a benefit of intermittent fasting is states of being hypocaloric has been correlated with living longer.
Unless I’m screwing up the science, just because you eat carbs does not mean the fat that is used up will first convert to glucose. Not every bodily function will need to use glucose as the source, it’s not an all or nothing switch from 100% glucose to 100% fats.
for what its worth if your following the diet to a T and still not getting fast results try dropping dairy almost completely, even cut back on the cheese. the only dairy i consume is a sprinkle of shredded cheese whenever i have a salad…ive only been on it for 2 weeks but its been working like a charm so i thought id throw this in there
[quote]pumped340 wrote:
Unless I’m screwing up the science, just because you eat carbs does not mean the fat that is used up will first convert to glucose. Not every bodily function will need to use glucose as the source, it’s not an all or nothing switch from 100% glucose to 100% fats. [/quote]
You’re definitely correct however what I’m saying is that as your body becomes tuned to sourcing energy from fats the proportion of energy requirements derived from bodyfat when dietary sources are unavailable will be higher than someone who’s body is tuned to deriving energy from glucose. The body reacts to dietary stimulus and organizes itself accordingly. If your body is used to using glycogen for energy then it will look for ways in which to source that glycogen which tends to be via glucogenesis. The beauty of the AD and other similar approaches is that you don’t have to worry as much about identifying the right macronutrient mix to improve body composition.
I’ve been researching the AD for about 3 weeks now. I read the book and went through the treads here. My plan is to implement it along with a bulk cycle I have planned (see my thread for details). Initially after reading the book I was sold on the idea, however, after going through the AD treads I’ve started to fall under the impression that with the AD diet, the regulation/change of body fat is a larger concern over creating an environment for optimum muscle growth. Is this correct? I feel like I may be short changing myself during the cycle by running the AD. To what I have come to understand is that the ‘short changing’ would be due to the lack of insulin spikes later into the week. Is this right?
[quote]vette6 wrote:
I’ve been researching the AD for about 3 weeks now. I read the book and went through the treads here. My plan is to implement it along with a bulk cycle I have planned (see my thread for details). Initially after reading the book I was sold on the idea, however, after going through the AD treads I’ve started to fall under the impression that with the AD diet, the regulation/change of body fat is a larger concern over creating an environment for optimum muscle growth. Is this correct? I feel like I may be short changing myself during the cycle by running the AD. To what I have come to understand is that the ‘short changing’ would be due to the lack of insulin spikes later into the week. Is this right?[/quote]
Most people would tell you that in order to make the best size gains and/or strength gains, you need to spike insulin around workouts. One way to do this, now, is with Anaconda and MAG-10 which have no carbs but will spike insulin. Christian Thibaudeau has said that 1 scoop of each pre and post workout would be a potent low-carb workout stack.
Another method of doing this would be to slightly increase your carb allowance to 50-60g per day on workout days (if you’re bulking, you should be taking in more than enough calories to make this level work under the AD’s very low carb plan) and then take the carbs exclusively around the workout. That will give you your insulin spike, and some glycogen to build muscle with. Maybe take half your carbs as simple carbs pre-workout and the other half as complex carbs post workout.
The fat-for-fuel part of the Anabolic Diet should help you keep the bad fat off during the bulk, and if you can make the workout nutrition work, you’ll look ripped and hyuuuge in no time. Keep in mind that Mauro DiPasquale was a powerlifter looking for a diet that would stimulate the body to produce its own natural anabolic hormones.
[quote]vette6 wrote:
I’ve been researching the AD for about 3 weeks now. I read the book and went through the treads here. My plan is to implement it along with a bulk cycle I have planned (see my thread for details). Initially after reading the book I was sold on the idea, however, after going through the AD treads I’ve started to fall under the impression that with the AD diet, the regulation/change of body fat is a larger concern over creating an environment for optimum muscle growth. Is this correct? I feel like I may be short changing myself during the cycle by running the AD. To what I have come to understand is that the ‘short changing’ would be due to the lack of insulin spikes later into the week. Is this right?[/quote]
Most people would tell you that in order to make the best size gains and/or strength gains, you need to spike insulin around workouts. One way to do this, now, is with Anaconda and MAG-10 which have no carbs but will spike insulin. Christian Thibaudeau has said that 1 scoop of each pre and post workout would be a potent low-carb workout stack.
Another method of doing this would be to slightly increase your carb allowance to 50-60g per day on workout days (if you’re bulking, you should be taking in more than enough calories to make this level work under the AD’s very low carb plan) and then take the carbs exclusively around the workout. That will give you your insulin spike, and some glycogen to build muscle with. Maybe take half your carbs as simple carbs pre-workout and the other half as complex carbs post workout.
The fat-for-fuel part of the Anabolic Diet should help you keep the bad fat off during the bulk, and if you can make the workout nutrition work, you’ll look ripped and hyuuuge in no time. Keep in mind that Mauro DiPasquale was a powerlifter looking for a diet that would stimulate the body to produce its own natural anabolic hormones.[/quote]
Thanks for the input guys. A little disclamer to cover the text below. I’ve been doing some more research about my question and am kinda walking myself through what I have come to understand. Idk if my understandings/assumptions are correct or not, so I posted so you guys can rip it apart and rebuild the parts where nessecary.
Samdan, your method seems to provide best scenario for me. Utiize fast acting carbs, glucose, to stimulate insulin levels immedialtly before training. With the right dosing, my intake will provide enough energy till the end of training session. As far as post-workout carbs, I’m seeing mixed reviews. For the most part, one group preachs the use of complex carbs within the “window of oppertunity” that takes place 60-90mins after your training. The other argues that post-workout carbs are not nessecary however, they talk about your intake being restriced to meals that build up to your workout.
Both these groups seem wrong. Lifting for one hour is the only intense activity that takes place for me during the day, so I dont need to refuel for energy afterwards. Plus, Im on AD and I burn fat for energy, so if anything I should have a fat and protein meal after my workout. Although the second group is a little more closer to being correct, they still fail since I burn fat for energy throughout the day.
SOOOO, to use carbs while minimizing its negative effects on my diet it seems like if I wanted to go above my 30g carb limit (but keeping it at <5%) or maximize the use of the <30g carbs I eat on the AD, it is best to do it with a fast-acting carb right before my workout. Essentially, Im getting the most bang from my carbs.
Now another idea I came across was ajweins use of luecine. I was reading a few medical journals that discussed studies showing that luecine, along with other amino acids like alanine and arginine also increase insulin levels. This seems like an awesome addition to AD. Also I was reading that calcium stimulates insulin levels as well. I lost the webpage, but off the top of my head it was saying that there is a specfic naturally occuring process in our bodies that takes place and makes, I think our nerve endings, release calcium which increases slin output. I wonder if taking a calcium supplment peri-workout would imitate this.
So I’ll go with glucose peri-workout and follow the rest of the AD. Sorry if Im taking this thread on a little tanget but having more control over insulin along with the AD seems like a double win to me! lol
[quote]broken4head wrote:
In this case would you skip your weekend carbups? And in what form would you take these pre and post w/o carbs?[/quote]
I don’t think you’d have to skip any carbups with that plan. Remember that 30g is just a guideline. If you’re fat adapted and then start taking in a few more carbs at a time when your body is going to immediately use them, I bet you’d be safe.
As for form… A scoop of Surge Recovery before and some brown rice afterwards? I dunno, just take in some carbs god damnit.