Meal 3- 6 ounces of meat (usually chicken or round steak), 1/2 cup of almonds or mixed nuts
Meal 4- Same shake as meal 2
Meal 5- 6 ounces of meal (usually chicken or round steak), 10-11 ounces of broccoli, 2 TBSP EVOO
Meal 6- 6 eggs, 6 fish oil caps
On training days (4 days a week) I have a shake that has about 20 grams of casein hydrosylate, 8 grams of leucine, 5 grams of glutamine, 5 grams of creatine. I drink half before and the other half during my workout. This comes out to about 3250 calories on non-training days and 3500 calories on training days.
Lately I have started my refeed around 6pm on friday and go through saturday night. I have been eating whatever I want. Its been pretty ridiculous. I eat entire packages of fig newtons in one sitting, and a large pizza friday night, and then hit a chinese buffet the next day. So I am going to clean that up and try to just rely on oatmeal, rice and black beans, and maybe one cheat meal. I am only carbing up on Saturday now too.
I am thinking I will probably lose .5-1 lb per week with this and I don’t want to sacrifice strength. My number 1 priority is to keep hitting my 5/3/1 numbers and get my deadlift up to 600 (probably 40-50 more lbs to go).
Your macros look pretty good but you gotta throw in some more greens man. I eat almost an entire bag of spinach a day. This diet is very acidic so you gotta keep greens jacked up to balance PH levels, or something like that
Your deadlift sounds pretty strong. Keep us updated whenever you come closer to reaching 600, and any weight/fat loss of course!
Your macros look pretty good but you gotta throw in some more greens man. I eat almost an entire bag of spinach a day. This diet is very acidic so you gotta keep greens jacked up to balance PH levels, or something like that
Your deadlift sounds pretty strong. Keep us updated whenever you come closer to reaching 600, and any weight/fat loss of course!
-Adam[/quote]
You are probably right about the greens. I may get some greens+ to help. I really don’t have time to make more vegetables as I have a 2 hour daily commute and working on my doctorate in physical therapy. You are probably right in the the broccoli is not enough.
Your macros look pretty good but you gotta throw in some more greens man. I eat almost an entire bag of spinach a day. This diet is very acidic so you gotta keep greens jacked up to balance PH levels, or something like that
Your deadlift sounds pretty strong. Keep us updated whenever you come closer to reaching 600, and any weight/fat loss of course!
-Adam[/quote]
You are probably right about the greens. I may get some greens+ to help. I really don’t have time to make more vegetables as I have a 2 hour daily commute and working on my doctorate in physical therapy. You are probably right in the the broccoli is not enough.[/quote]
Greens+ is a pretty good idea. I’m a student at KU and I have a pretty open schedule. I do pretty much all of my eating at home so it’s much easier for me. Although I do like all of the flax seed, great source of fiber. I got 41g of fiber today mainly because of it lol. I get more fiber than most people do on a regular diet
I haven’t had carbs since last week Saturday and I had probably the best workout of the week. I am happy and confident I am fully fat adapted. Deadlifted 450 for 8
Just came across this revisitng the original thread from DH - the original thread is so chock full of great info spanning so many pages I’m re-reading it and putting memorable info/page numbers into a spreadsheet for ease of reference:
Get back on this soon. Might even do an AD thread myself that focuses on how I do it and the things I’ve come across. Wouldn’t mind IC and Morti Co-authoring since they have experience. Perhaps I’d call it The House that Hoss Built. Yeah, I’m a nursery rhyme buff in my spare time…
best,
DH
If your still keeping an eye on this thread DH, would be cool if this ever came to fruition OR Pauli’s suggestion for you to write your own book would be even better - I’d gladly fork over my life’s savings lol
In a bookshop today and picked up a copy of some sports nutrition manual (didn’t note the name/author). The summary on the back cover stated it covered many key topics, including the carb myth. Lo and behold the author attempted to debunk the low carb philosophy with wisdom that included: “bodybuilders go on these diets, shed 5lbs in a week, think it’s great, then pile it back on again because it’s just water loss…” What nonsense! If that’s the best they can do long live keto!
Just wanted to drop by in case any women are reading this thread…I’m female, 24, 124 lbs, 5’7", no idea on bodyfat (if I look good in the mirror I’m happy) been doing the AD for several weeks and LOVE it. My skin has cleared up, strength is great, looking leaner, etc. Plus it’s easy to follow, and I don’t have to sweat it if I go out to dinner. I was previously on a custom diet that was very effective, but just way too difficult for me to prep and measure, and I didn’t get to eat red meat unless it was 96% lean. Lots of egg whites were involved.
I did make a spreadsheet to calculate things based on the kcals I try to hit each day, but I kind of just mentally track the carbs and in the evening add things into the sheet and see how big of a pre-bedtime snack I can have, lol.
I read through the first thread once a long time ago, and am re-reading it closely this time again. Great stuff! I read the one on FA, and that was helpful, too.
Today’s the first day of my third refeed; I waited until after I shoveled our gigantic, long rural driveway covered in 3 ft of snow and then made some buckwheat-whole wheat pancakes (no dairy, low sugar) with some warmed up frozen berries ('cause it makes them all saucy) on top. Delicious, maybe not as good for me as a bowl of oatmeal, but after all of that manual labor…reward! Didn’t send me into a coma, at any rate.
So yes, just wanted to chime in and thank all of the T-Men here and of course, Dr. Di Pasquale!
ok week 6 is starting for me… so far so good
I am feeling great, no troubles at all…
but i do have a question, my wife is on the AD too…
but every monday she feels kind of sick… nausseous, no appetite, nothing serious, just feels like sh**.
Switching from carbs to fat again, can make one feel terrible?? And, what is the solution???
Hmm, thats interesting about your wife, I usually feel bad switching from fats to carbs, but not the other way around.
Pro- How has your progress been over 5 weeks now?
I am starting week 4, and here are my stats:
initially lost about an inch of my waiste.
Weight stayed EXACTLY the same for the first 12 days (after losing an initial 5 lbs).
Gained a pound after my first carb up (weighed 195.8lbs the entire next week).
Gained another pound after my second carb up (weighed 196.8 lbs so far this week).
Arms initially dropped 1", but have gained 0.5" back.
Waiste has not changed since intial drop.
All other measurements are about the same.
I feel like I am gain muscle because my wife keeps commenting on it and I am getting stronger. However, I am not sure if I am losing fat at all. I think I look leaner, and I have been getting comments, but I am not sure if its because I just added a little more muscle to my frame.
My cals are 3000 (maintenance) on heavy days, 2700 on LA days, and 2500 on off days.
Should I cut more calories? Keep in mind, my goal is to lose fat without losing much muscle, and I want to do it fast. Or should I just add a little cardio? Right now I am not doing much, and I need to start training for my PT test, so I need to find time to run 1.5 miles a few times a week.
Also, my carb up start Friday around 1600 and end Saturday around 2000. I usually get about 3500 cals on Friday and 4500 cals on Saturday. I dont really log much those days, just keep mental notes.
I gain about 4-5 lbs from carbing up, and after two days of no carbs my weight seems to balance out.
