Smithers, for some reason my responses are not in yellow above…see in the quoted area.
GJ
GJ,
Isn’t that CT’s workout style that he put up in his “What I’m Doing Now” thread 
Very nice man. I think I’m going to do this over the summer when I have the time and don’t have anything to do all day.
[quote]ashylarryku wrote:
GJ,
Isn’t that CT’s workout style that he put up in his “What I’m Doing Now” thread
Very nice man. I think I’m going to do this over the summer when I have the time and don’t have anything to do all day.[/quote]
Yeah…kinda, but I set it up differently, only training 2 times per day and different movements in the PM.
At first, I thought ther I wouldn’t be able to handle training 3 days in a row…but really wanted to hit every muscle twice per week. With utilising this new rep method, and using the ramping concept, which is not entirely new…BUT starting much lighter and ensuring max force during every rep, my nervous system is super amped and training 3 days in a row is no prob.
But as I mentioned, when training twice per day, you will get worn down easier than once per day and on average may need to deload every 3-5th cycle.
GJ
found a nice snack on the internet… tastes real good! Sort of keto-snicker-candy
take
50 gr peanutbutter (w. crunch)
60 ml heavy w.cream
30 grams protein powder (choco)
some sweetner (depends on your brand of protein)
melt the pb in the micro, ad the protein and mix it real good, ad the cream and stir some more…
Then i put it a… what you call it? (a thing for making funny shaped ice-cubes)
And put it in the freezer for about 1 hour… take them out, a few minutes before eating it… very very good stuff!!!
^^Sounds good.
So, I am getting ready to start my first carb up. I understand the importance of the carb up, but I know 48 hours of carbs is too much for me. What I am thinking is that I will start my carb up Friday night at dinner and continue through Saturday. Then, Sunday morning I would start low carb again. What do you guys think?
Also, due to my schedule, I will train on the weekends, Monday and Wednesday are my days off (for school reasons). I seem to recall reading that people did not like the idea of training on their carb up days? Is this a problem?
Friday I will train before I start carbing up, so that is not an issue, and Saturday I will train in the afternoon, and then Sunday I will train in the afternoon. Is there an issue with this? Or do people just feel to lazy on the carbs to train?
[quote]smithers584 wrote:
^^Sounds good.
So, I am getting ready to start my first carb up. I understand the importance of the carb up, but I know 48 hours of carbs is too much for me. What I am thinking is that I will start my carb up Friday night at dinner and continue through Saturday. Then, Sunday morning I would start low carb again. What do you guys think?
Also, due to my schedule, I will train on the weekends, Monday and Wednesday are my days off (for school reasons). I seem to recall reading that people did not like the idea of training on their carb up days? Is this a problem?
Friday I will train before I start carbing up, so that is not an issue, and Saturday I will train in the afternoon, and then Sunday I will train in the afternoon. Is there an issue with this? Or do people just feel to lazy on the carbs to train?[/quote]
I’m only coming up on my third carb-up so I’m no vet, but I do know you should try not to have a leg workout after CHO loads. I’ve seen CT state this a few times in other forums, and others have repeated it as well. I hear you can get a pretty good pump on CHO days though, I haven’t experienced anything crazy. The cleaner you keep the loads the better you should feel I’m guessing, so hopefully you won’t turn into a zombie 
Hmm, interesting on the leg workout info.
Saturday would be a lactic acid workout, but it would be a lower body lactic acid workout. I wonder if the same principles apply.
My days look like this:
Sunday - Heavy Chest/Back
Monday - off
Tuesday - Heavy Legs
Wednesday - Off
Thursday - Lactic Acid Upper Body
Friday - Heavy Arms/Shoulders
Saturday - Lactic Acid Lower Body
Mondays must be an off day, but that is the only real requirement to my schedule, so I can change it if need be.
Hard one ma man…I personally would be a bit LOW training during a CARB UP.
If Possible…carry out your lactic acid work before you begin your carb up and this will further enhance you storing the carbs into your muscles…and end you carb up Sat night…ESPECIALLY if your cutting. You don’t need to carb up both days. You should have a good session Sunday…
Up to you to see how you feel…some might be fine training during the carb load.
I personally set it up like this:
Sunday: Chest/Back
Monday: Lactic acid work
Tues: Off
Wed: Legs
Thurs: Lactic acic work
Friday: Arms/Shoulders
Sat: Off
GJ
I like your schedule too, but it would be very hard for me to work in training on Monday, unless I did it early AM (which I could).
What if I did Arms/Shoulders heavy Friday morning, and then did lower body lactic acid later on that day?
[quote]smithers584 wrote:
I like your schedule too, but it would be very hard for me to work in training on Monday, unless I did it early AM (which I could).
What if I did Arms/Shoulders heavy Friday morning, and then did lower body lactic acid later on that day?
[/quote]
You COULD…but at less volume for both sessions. As I mentioned in my earlier posts, training twice a day will yield best results for most, if they ensure proper nutrition and program design so that they recover properly etc.
GJ
what about cardio on carb days?
I like to get out in the weekends, do some cycling when the weather gets better… but is is 1,5 - 2 hrs of pretty high intensity… will it ruin my preference for fatburning with carbs in my blood???
i think about start loading after the tour, but than i have only 30 hours of carbloading left for the weekend…
[quote]protein-pro wrote:
what about cardio on carb days?
I like to get out in the weekends, do some cycling when the weather gets better… but is is 1,5 - 2 hrs of pretty high intensity… will it ruin my preference for fatburning with carbs in my blood???
i think about start loading after the tour, but than i have only 30 hours of carbloading left for the weekend…[/quote]
You will most likely be burning the carbs you are ingesting, if you are cycling at a high intensity. Save the carb up for afterward…30hours is PLENTY!
GJ
Oh yeah, just started my first carb up!
Just finished working heavy arms/shoulders, started carb up with some Surge Recovery. Going to go through tonight and tomorrow night and be back to low carb Sunday. That should be roughly 32 hours carb up, and I think that will be plenty for me. Going to try and keep it mostly clean, but I am definately slamming in a cheat meal for dinner and a pancake breakfast!
Do you guys think it would be best if I skipped my lactic acid training that was originally scheduled for tomorrow and just carb up instead, and then start a new schedule Sunday following that of GJ’s? I know the carb up is a very important part of this process, and I dont want to mess it up. It is funny because I have always read to take in a lot of carbs on heavy lifting days (following a non low carb diet) and it seems like anyone following the AD should take advantage of their carb up days by making them heavy lifting days, but I have a feeling that is not the case.
GJ, do you do any ESW immediately following your LA training? I think CT recommends like 30 minutes at 65-70% max heart rate.
BTW, thanks for helping me out guys. I know this info is all discussed somewhere on here, but between this, my school and trying to figure my stupid taxes out, I am slammed. First week back to school one of my teachers slams us with a design project and it has been taking up most my time.
Oh yeah, you guys really want to get pumped before you lift?
Spend an hour and a half talking to a IRS rep on the phone (who cant tell you want to claim as qualified tuition and expenses) before you train, that definately pissed me off enough to make my training session awesome!
Starting my carb-up tomorrow with the old Surge Protocol before my deadlift session
-40 minutes: 1-2 FINiBAR
-30 minutes: 2 scoops Surge Workout Fuel
-15 minutes: 1 scoop Surge Recovery
During: 1 scoop Surge Recovery
LOTS of oatmeal and added banana afterwards. Easily 250g CHO in 2-3 hours. NOMNOMNOM
Well smithers looks like we will have a good knowledge of what a mid-Friday to end of Sat. night 1st carb up will do. I just started my CHO load at 3:30 today as well. Felt great to eat a few bananas and a PB&J!! Looking forward to some candy in a little while too. Other than that I’m going to eat a lot of rice, whole grains, and vegetables. Just so you know DH recommended that if you plan to eat anything that’s not really healthy (sweets) to do it towards the beginning of the load instead of the end(where you could possibly be spilling over).
^^^Interesting.
I do not have a sweet tooth at all, I hardly have sweets. However, I love hamburgers and french fries, so that is what I just had for dinner. However, I am going to just eat “healthy” for the most part while not eliminating carbs from foods that would otherwise be consider good choices like fruits and what not.
I really expected to crash hard after drinking my Surge PWO, but I didnt at all.
Hey all, I’ve been on the AD for 4 days now and I’m loving it so far. I was wondering tho, should I be on the AD if I’m not weight training at the moment? I don’t have access to a gym at the moment and have been doing body weight exercises and cardio (I’m cutting at the moment trying to get into the Air Force)
Smithers,
You CAN do a little incline treadmill walking to burn more fat. For me, it’s more of a cool down…not that I am doing any lactic acid work right now.
GJ
[quote]Soulja874 wrote:
Hey all, I’ve been on the AD for 4 days now and I’m loving it so far. I was wondering tho, should I be on the AD if I’m not weight training at the moment? I don’t have access to a gym at the moment and have been doing body weight exercises and cardio (I’m cutting at the moment trying to get into the Air Force)[/quote]
So you weigh too much for your height? It all depends, how quick do you want to get in the USAF? There are some quicker ways to cut weight. If you are looking to cut the weight quick, I would go another route (like the velocity diet). That might cost you a bit of money, but it would get you meeting the regs the quickest, at least that is my opinion.
BTW, I am prior USAF, now in the Mississippi Air National Guard while in school, working on my 8th year time in service.