I’m a 242 powerlifter, for the mass phase I need to add 10% = 266lbs. 266x25 = 6650. So thats what I was going with. My bf % is around 15%. I’m just going by what the book tells me. Even on the website Dr. D’s sample diets under the strict carb column have around 50-70g of CHO a day. That is where I’m getting confused. He says that people’s magic cho number is usually somewhere around 50-100 gs a day so I was wondering where it should be on the mass phase.
Suggestions?
[quote]TMillions82 wrote:
I’m a 242 powerlifter, for the mass phase I need to add 10% = 266lbs. 266x25 = 6650. So thats what I was going with. My bf % is around 15%. I’m just going by what the book tells me. Even on the website Dr. D’s sample diets under the strict carb column have around 50-70g of CHO a day. That is where I’m getting confused. He says that people’s magic cho number is usually somewhere around 50-100 gs a day so I was wondering where it should be on the mass phase.
Suggestions?
[/quote]
I beleive the higher your total kcal your cho can be 4-7%. so work with that from your total kcal. I think
Any advice guys. Have been on for 8 weeks now. Fat loss is going well. Weights going up. Only prob im experiencing is being realy light headed, almost to the point of dizziness. I am eating lots of beef, lamb and salmon loads of green veg. I know DH said there is no minimum of cho eg 10g or 30g but after eating a handfull of cashews or a couple tbs cream i feel much better. Though this has only been occuring the last week or so. Anyone else experience any thing similar?
Need help! Female powerlifter looking to reduce body fat and increase strength. Coming from the school of ATKINS. Just wanted to confirm that we are counting total carbs and NOT net carbs. Thanks.
[quote]ironmiss wrote:
Need help! Female powerlifter looking to reduce body fat and increase strength. Coming from the school of ATKINS. Just wanted to confirm that we are counting total carbs and NOT net carbs. Thanks.[/quote]
Hey Ironmiss!
Other way around. We count the NET carbs. So for example, if your total CHO count for the day is 50g, but you have 30g of fiber, then you have a total of 20g CHO.
Welcome to the AD!
-Adam
[quote]ironmiss wrote:
Need help! Female powerlifter looking to reduce body fat and increase strength. Coming from the school of ATKINS. Just wanted to confirm that we are counting total carbs and NOT net carbs. Thanks.[/quote]
Welcome to the AD!
Thanks guys! Glad to find a forum where I can get some answers. What database do you all use for carb counts? I have found a variety of sources and I have plenty of Atkins carb guides. This a good place to start? Any better than others? I’m trying to get a start on this meal plan in preparation for Nationals in June. I hope this will give my body enough time to adjust without compromising my strength…and numbers!
i’ve been working it as a 2 part diet, a cut through the week then the carb load as a bulk. Sun morning-Fri afternoon under 30 g carbs, starting with calories low the day after carb load and slowly increasing through the week (but still keeping them relatively low). Sunday 1900 cals, mon 2100, tues 2200, and so on but havent gone above about 24-2600 on a weekday. then friday evening right after my workout I start my carb up with grape juice and whey, and then it’s carbs til saturday night when i go to sleep. probably 8000 cals total, possible a little more, in the span from friday to saturday. and i just keep repeating that cycle week to week. i don’t feel bad with the lower cals through the week, i dont even feel hungry on those first 2 days after carb load. i have plenty of energy and pr’ed on all my lifts in the past month. i have been definitely been getting leaner and losing about a pound a week.
i’ve just read a lot of questions about people wanting to lose fat faster, this seems to be working pretty well, and i’m sure would be just as effective and even faster keeping the carb ups cleaner and more reasonable, though then i wouldn’t lower my cals quite so much sunday and monday. i’ll probably start maintaining in a month and slow gaining in another few and check out the real purpose of the diet. cant wait
[quote]tams88 wrote:
Any advice guys. Have been on for 8 weeks now. Fat loss is going well. Weights going up. Only prob im experiencing is being realy light headed, almost to the point of dizziness. I am eating lots of beef, lamb and salmon loads of green veg. I know DH said there is no minimum of cho eg 10g or 30g but after eating a handfull of cashews or a couple tbs cream i feel much better. Though this has only been occuring the last week or so. Anyone else experience any thing similar?[/quote]
Sounds like you’re hungry. 
I think it’s the fat in the nuts and cream that’s making you feel better, since those carbs are basically trace. I get light-headed when I train too hard and don’t eat enough (while training but also throughout the day). I also get headaches. What are your kcals like?
[quote]talenaah wrote:
[quote]Artemisia wrote:
What sort of cardio-type things are you doing? Any? I was thinking about adding in some HIIT, but I’ve heard differing opinions on doing it with the AD.[/quote]
i have not heard of this. HIIT is awesome IMO. i have gotten SO out of the habit of ss cardio. i started heavier lifting in october and had previously been tapering off cardio. stopped it completely when i started 5/3/1 in january.
i’m doing metabolic type stuff such as: stair runs at my gym with 25 plates, farmer’s walks. push plates back and forth with 45 plate. step-up stuff to 5 risers with 15 DBS. i’m going to try jump-roping again, and hope that my heel spur doesn’t flare up.
and i probably should get some HIIT sessions in again. my ideal is about 15 min intense HIIT on stair-master, followed up with 20 ss on cross-trainer.
what’s the consensus on HIIT/cardio on the AD? i suspect it could be challenging since you don’t have the glycogen stores. but i haven’t been doing any so i can’t say. [/quote]
I seriously hate ss cardio, with the fiery hate of a thousand suns. What you’re doing sounds fun…it’s been so nice outside lately that I wanted to get some metabolic work in, but for some reason I was under the impression that it wasn’t good on the AD…BUT
I went back and read, and he does have a bit on aerobics where he says that 30 minutes/day of an aerobic (I’m assuming he means ss cardio - gah! boo! hiss!) workout is a-ok when you’re cutting. I’m thinking too much about the anaerobic/aerobic components of a HIIT workout as I’m trying to determine how that would affect fat mobilization with someone on the AD…I hope someone chimes in because my brain is getting all twisty thinking about it.
i do a lot of anaerobic work on the ad, and have had no problem with it. most of my workouts are circuit style, like as many rounds as possible in 20 mintues or 5 rounds of several things for time. thats why i make my carb ups so epic, cause most of the work i do is glycotic.
Hi all,
I just bought some bcaa and noticed ,in fine print, under other ingredients it has (Medium Chain Triglycerides) listed. At first i didn't care but paranoia got the best of me because I'm trying to loose BF and am afraid the MCT in the pills will ruin my fat loss. Then again, I figure since it's listed under "other ingredients there probably isn't even enough in it to notice.
Am I being over concerned?
[quote]broken4head wrote:
Hi all,
I just bought some bcaa and noticed ,in fine print, under other ingredients it has (Medium Chain Triglycerides) listed. At first i didn't care but paranoia got the best of me because I'm trying to loose BF and am afraid the MCT in the pills will ruin my fat loss. Then again, I figure since it's listed under "other ingredients there probably isn't even enough in it to notice.
Am I being over concerned? [/quote]
I think you should be fine. Aren’t BCAAs just pure protein? Don’t know why there would be any fat in it. What brand did you get?
I wouldn’t worry about it anyways. That’s weird though lol
-Adam
[quote]ashylarryku wrote:
[quote]broken4head wrote:
Hi all,
I just bought some bcaa and noticed ,in fine print, under other ingredients it has (Medium Chain Triglycerides) listed. At first i didn't care but paranoia got the best of me because I'm trying to loose BF and am afraid the MCT in the pills will ruin my fat loss. Then again, I figure since it's listed under "other ingredients there probably isn't even enough in it to notice.
Am I being over concerned? [/quote]
I think you should be fine. Aren’t BCAAs just pure protein? Don’t know why there would be any fat in it. What brand did you get?
I wouldn’t worry about it anyways. That’s weird though lol
-Adam
[/quote]
They are DYMATIZE NUTRITION BCAA COMPLEX 2200
[quote]Vegetable Man wrote:
i do a lot of anaerobic work on the ad, and have had no problem with it. most of my workouts are circuit style, like as many rounds as possible in 20 mintues or 5 rounds of several things for time. thats why i make my carb ups so epic, cause most of the work i do is glycotic. [/quote]
Ok, great. Thanks! Any reason to add an extra stack of buckwheat pancakes to my plate is fine with me.
[quote]Artemisia wrote:
[quote]Vegetable Man wrote:
i do a lot of anaerobic work on the ad, and have had no problem with it. most of my workouts are circuit style, like as many rounds as possible in 20 mintues or 5 rounds of several things for time. thats why i make my carb ups so epic, cause most of the work i do is glycotic. [/quote]
Ok, great. Thanks! Any reason to add an extra stack of buckwheat pancakes to my plate is fine with me. :-)[/quote]
Cheers to that as I polish off a bowl of pasta that would make Mario Batali blush.
[quote]Snydiesel609 wrote:
[quote]Artemisia wrote:
[quote]Vegetable Man wrote:
i do a lot of anaerobic work on the ad, and have had no problem with it. most of my workouts are circuit style, like as many rounds as possible in 20 mintues or 5 rounds of several things for time. thats why i make my carb ups so epic, cause most of the work i do is glycotic. [/quote]
Ok, great. Thanks! Any reason to add an extra stack of buckwheat pancakes to my plate is fine with me. :-)[/quote]
Cheers to that as I polish off a bowl of pasta that would make Mario Batali blush. [/quote]
Maybe I’m lame/boring but I don’t get tired of lots of oatmeal! Make a few bowls, mix in a LOT of cinnamon with maybe some sliced banana and protein powder, packet or two of Splenda. Golden
-Adam
oh my god. i did a 2 day carb up first ever. i feel grosse. will never do that again. hope it will not effect fat loss goals this once. will work my ass off in gym this week. have mega carb comba and feel about the size of an elephant!
Hello everyone, long time T-Mag reader but first time poster signing up specifically for the support in this thread.
I am wanting to use the Anabolic Diet to lose some fat I’ve accumulated over the past 6 months or so (in the short term) and to build muscle with minimal fat (in the long run) while lifting on a 5/3/1 template. I don’t really know what my LBM is; all I’ve got is a Tanita scale and those things are notoriously inaccurate. I’m 6’ 220 as of today.
Anyway, not much to add, just wanted to say hello.
[quote]fnord wrote:
Hello everyone, long time T-Mag reader but first time poster signing up specifically for the support in this thread.
I am wanting to use the Anabolic Diet to lose some fat I’ve accumulated over the past 6 months or so (in the short term) and to build muscle with minimal fat (in the long run) while lifting on a 5/3/1 template. I don’t really know what my LBM is; all I’ve got is a Tanita scale and those things are notoriously inaccurate. I’m 6’ 220 as of today.
Anyway, not much to add, just wanted to say hello. [/quote]
Welcome to the AD family man! Hope you plan on stayin on it for the long run. Results get better and better the longer you stay on, for me at least. Hope things work out for you. any questions, feel free to ask.
-Adam