[quote]Snydiesel609 wrote:
What are your goals? Body weight? Are you hitting 18x your body weight? I dump olive oil on the 2 or 3 salads I eat every day as well as frying my eggs with it. I feel like olive oil helps me meet my caloric goals and allows my body to run better.[/quote]
I’m currently sitting at 174lbs at 5ft 7" mate.
I don’t want to lose weight but I need to get rid of some of this BF. It’s sitting at around 17 - 20%.
In an ideal world I would be around about 200lbs and ripped to fuck.
Whats the best course of action to take?
I’m hitting about 3200 calories a day which is 18x or roundabouts. Some days 3000. Will this fuck things up or will I get away with it?
[quote]Snydiesel609 wrote:
What are your goals? Body weight? Are you hitting 18x your body weight? I dump olive oil on the 2 or 3 salads I eat every day as well as frying my eggs with it. I feel like olive oil helps me meet my caloric goals and allows my body to run better.[/quote]
I’m currently sitting at 174lbs at 5ft 7" mate.
I don’t want to lose weight but I need to get rid of some of this BF. It’s sitting at around 17 - 20%.
In an ideal world I would be around about 200lbs and ripped to fuck.
Whats the best course of action to take?
I’m hitting about 3200 calories a day which is 18x or roundabouts. Some days 3000. Will this fuck things up or will I get away with it?[/quote]
Try to hit that 18x as best you can the first two weeks, if not for any other reason than for you to know exactly what 18x feels (and tastes) like. This way you know pretty well when you eat under or over 18x. It is recommended that you stay at 18x for at least a month or so before you start making adjustments.
Next, drop your cals back slowly until you start losing, should be somewhere already 17-15x bw. Since you will have a couple months of the AD under your belt you will know what your scale weight usually is throughout the week.
Hiya, havent posted for a little while though still sticking rigidly to the AD. I have been on about 10 weeks now and do a 1 day carb up. through the week i look and feel good come carb up i eat choc and crap and then feel like crap for a few days after. The fat loss results are good on this diet minus the carb ups. How little do you think i could get away with eating carb wise? I was thinking go through to about 4 with P/F then have couple of bowls of porridge then bed. Then there no room for naughties. What do you guys think? I just know something needs to change. Thanks
Hiya, havent posted for a little while though still sticking rigidly to the AD. I have been on about 10 weeks now and do a 1 day carb up. through the week i look and feel good come carb up i eat choc and crap and then feel like crap for a few days after. The fat loss results are good on this diet minus the carb ups. How little do you think i could get away with eating carb wise? I was thinking go through to about 4 with P/F then have couple of bowls of porridge then bed. Then there no room for naughties. What do you guys think? I just know something needs to change. Thanks[/quote]
I have been having similar issues. This weekend I’m going to try to keep track of what I’m eating using the ratios from the book, much like I do during the week…allow myself no more than two “fun” meals, stick with “clean” the rest of the time, and see what happens. I’ve been waking with sugar coma headaches the day after a carb-up.
You have to practice self control. A lot of people have been in this thread and dissapeared within a few posts because they go crazy on the weekends thinking they’ll still get leaner and they end up gaining fat and ditching the AD. It’s not a magic diet just a better way of eating for the people who are already watching what they eat and what the extra edge.
You could try going with a very “clean” carb up, focusing almost entirely on carbs, but limiting fat and even sugar (under 50g fat and under 100g sugar) Lyle McDonald has recommended them for some of his diets.
So then you’re talking just tons of lowfat starches. Rice, pasta, bagels. And more bagels.
If that still makes you feel miserable, then at least you’d know it’s the carbs that make you feel terrible, and not associated fat.
I think telling someone to “burn the BF tester” is horrible advice. Obviously there are many explanations to why he may have gained a point on BF, especially at the beginning of the diet, most notably he macro ratios aren’t right, his caloric intake is too high, it’s too early to take measurements, it hasn’t started working yet, etc.
Scraping BF calipers and going with just looking at the mirror is dumb advice. You should do a 7 or 9 point measurement, tape measure AND look at the mirror. The weight loss is water weight and shouldn’t be taken very seriously in the first 4 weeks
[quote]joeker wrote:
I think telling someone to “burn the BF tester” is horrible advice. Obviously there are many explanations to why he may have gained a point on BF, especially at the beginning of the diet, most notably he macro ratios aren’t right, his caloric intake is too high, it’s too early to take measurements, it hasn’t started working yet, etc.
Scraping BF calipers and going with just looking at the mirror is dumb advice. You should do a 7 or 9 point measurement, tape measure AND look at the mirror. The weight loss is water weight and shouldn’t be taken very seriously in the first 4 weeks[/quote]
Sorry man I gotta disagree. I took a did a BF tester before and it said I was 1% BF, which is pretty much death lol. Granted I was very lean at the time, I’m pretty sure that’s incorrect.
I’m just saying, BF testers are not accurate, mirrors/pictures never lie. You CAN do the testers, but IMO their just a waste of time. To each their own
Yes, pictures especially. Sometimes even the mirror can be deceiving if you’re in a certain mood or feeling optimistic or pessimistic…but a picture in harsh light won’t lie to you!
[quote]joeker wrote:
most notably he macro ratios aren’t right, his caloric intake is too high, it’s too early to take measurements, it hasn’t started working yet, etc.[/quote]
Does this apply to me?
I thought my macros were bang on eg 60% fats 35% protein or round abouts.
Regardless.
Stomach is feeling a little trimmer as I approach day 12. I’m now officially flying and feel pretty energetic all day long. Not a mad buzz but some stable enrgy that I can’t quite explain.
First carb up this weekend.
Ordered up some Ultrafine scottish oats to make sure I get my low GI carbs shit locked down. I must admit I will batter into a chocolate bar though at some point.
[quote]joeker wrote:
I think telling someone to “burn the BF tester” is horrible advice. Obviously there are many explanations to why he may have gained a point on BF, especially at the beginning of the diet, most notably he macro ratios aren’t right, his caloric intake is too high, it’s too early to take measurements, it hasn’t started working yet, etc.
Scraping BF calipers and going with just looking at the mirror is dumb advice. You should do a 7 or 9 point measurement, tape measure AND look at the mirror. The weight loss is water weight and shouldn’t be taken very seriously in the first 4 weeks[/quote]
…didn’t you just post a thread (that I answered) saying you are 4 days into the AD? Coincidentaly I told you to throw out your calipers…hmmm.
Has anyone (who is fat adapted, been on the AD for more than just a few weeks) tried out morning cardio and noticed any results? I’m thinking of doing some but I can’t see myself chugging along for 20-30 minutes on any machines. That is the most boring shit lol. I think I might try it out for a few weeks though and see if any noticeable changes occur. This is week 14 for me and results are great as long as I don’t gorge on the weekends. even if I stick with one day CHO and gorge I get decent results. Not saying anyone should do this but it works for me.
[quote]ashylarryku wrote:
Has anyone (who is fat adapted, been on the AD for more than just a few weeks) tried out morning cardio and noticed any results? I’m thinking of doing some but I can’t see myself chugging along for 20-30 minutes on any machines. That is the most boring shit lol. I think I might try it out for a few weeks though and see if any noticeable changes occur. This is week 14 for me and results are great as long as I don’t gorge on the weekends. even if I stick with one day CHO and gorge I get decent results. Not saying anyone should do this but it works for me.
-Adam[/quote]
Even with a couple of ugly weekends I’ve been getting quite nice results (I’m on week 11 right now)…I did start incorporating tabata and HIIT into my week starting week 10, so that may also be giving me an extra boost. Are you thinking of adding it in because it’s mentioned in the book? I feel utterly useless doing steady-state stuff, even though I know metabolically it does make sense.
I guess there are alternatives to ellipticals and treadmills. I was thinking of strapping on some rollerblades (I know, I know - very 80s of me) and going out on my local, nicely paved bike trail…at least then I’d feel productive. Or biking. Or anything but the damn treadmill.
[quote]ashylarryku wrote:
Has anyone (who is fat adapted, been on the AD for more than just a few weeks) tried out morning cardio and noticed any results? I’m thinking of doing some but I can’t see myself chugging along for 20-30 minutes on any machines. That is the most boring shit lol. I think I might try it out for a few weeks though and see if any noticeable changes occur. This is week 14 for me and results are great as long as I don’t gorge on the weekends. even if I stick with one day CHO and gorge I get decent results. Not saying anyone should do this but it works for me.
-Adam[/quote]
I haven’t done much steady state at all on the AD. However, the past two weeks I have started to incorporate hill sprint sessions a la Jim Wendler. My carb ups have cleaned up big time, I got for 75% “clean” and 25% “dirty”. I think it is important to have some dirty carbos in there for the sake of your sanity.
[quote]joeker wrote:
I think telling someone to “burn the BF tester” is horrible advice. Obviously there are many explanations to why he may have gained a point on BF, especially at the beginning of the diet, most notably he macro ratios aren’t right, his caloric intake is too high, it’s too early to take measurements, it hasn’t started working yet, etc.
Scraping BF calipers and going with just looking at the mirror is dumb advice. You should do a 7 or 9 point measurement, tape measure AND look at the mirror. The weight loss is water weight and shouldn’t be taken very seriously in the first 4 weeks[/quote]
Sorry man I gotta disagree. I took a did a BF tester before and it said I was 1% BF, which is pretty much death lol. Granted I was very lean at the time, I’m pretty sure that’s incorrect.
I’m just saying, BF testers are not accurate, mirrors/pictures never lie. You CAN do the testers, but IMO their just a waste of time. To each their own
-Adam[/quote]
They are only inaccurate if you don’t know how to use them, the fact that you got 1% BF reading means you were obviously doing it wrong. If you learn how to properly use them they are very accurate and not necessarily in pinning down your exact BF % but in gauging your progress they are extremely valuable. The fact that Poliquin and other professional trainers use them simply backs this up.
I agree that the mirror and pics are a good way too, but to NOT use BF calipers on the AD is foolish imo. They both should be used, along with tape measurements. Anyone doing BF measurements should be using the 7-point or 9-point method.
[quote]joeker wrote:
most notably he macro ratios aren’t right, his caloric intake is too high, it’s too early to take measurements, it hasn’t started working yet, etc.[/quote]
Does this apply to me?
I thought my macros were bang on eg 60% fats 35% protein or round abouts.
Regardless.
Stomach is feeling a little trimmer as I approach day 12. I’m now officially flying and feel pretty energetic all day long. Not a mad buzz but some stable enrgy that I can’t quite explain.
First carb up this weekend.
Ordered up some Ultrafine scottish oats to make sure I get my low GI carbs shit locked down. I must admit I will batter into a chocolate bar though at some point.
And a curry:-)
[/quote]
See…you just have to give it time, the body will go through all types of weird fluctuations during induction and after your carb ups. I would do another BF measurement in 2 weeks the day before your carb up, AFTER you body has truly settled into the AD diet. You shouldn’t be using body fat calipers more than once a month, it’s like weighing yourself everyday…you’re not going to get a true picture of what’s going on. Always measure in the morning when you wake before eating or drinking.
I had a personal trainer here at KU do it for me and it was a 3 PT if I remember correctly. Agree to disagree, the mirror is enough for me. I don’t need a tester to tell me I look leaner and am making progress.
[quote]ashylarryku wrote:
I had a personal trainer here at KU do it for me and it was a 3 PT if I remember correctly. Agree to disagree, the mirror is enough for me. I don’t need a tester to tell me I look leaner and am making progress.
[quote]ashylarryku wrote:
I had a personal trainer here at KU do it for me and it was a 3 PT if I remember correctly. Agree to disagree, the mirror is enough for me. I don’t need a tester to tell me I look leaner and am making progress.
-Adam[/quote]
Three points are not enough and if they were all lean areas of your body like calf, bicep, etc then yeah you’ll get a highly skewed result.
You can disagree, and I’m sure the mirror is enough for you, but it’s just wrong to advise someone else not to use BF caliper measurements when they are a standard and widely accepted way to measure bodyfat reduction progress.
[quote]ashylarryku wrote:
I had a personal trainer here at KU do it for me and it was a 3 PT if I remember correctly. Agree to disagree, the mirror is enough for me. I don’t need a tester to tell me I look leaner and am making progress.
-Adam[/quote]
Three points are not enough and if they were all lean areas of your body like calf, bicep, etc then yeah you’ll get a highly skewed result.
You can disagree, and I’m sure the mirror is enough for you, but it’s just wrong to advise someone else not to use BF caliper measurements when they are a standard and widely accepted way to measure bodyfat reduction progress.
That’s all I’m saying
[/quote]
I am going to be honest, and I believe my feelings on this are shared by others that frequent this thread…no one really cares about what you are saying. You have been on the AD for just under a week. Stop handing out AD advice to people who have been on it longer than you, it is counter productive. Calipers are typically inaccurate unless used by someone who knows what they are doing.
For the purpose of this thread, it is stupid to recommend we all go out and use calipers to supplement looking in the mirror, using pictures and scale weight to track our progress. You are discounting the advice of people who have been eating like this for a long time. The regular rules of dieting do not apply to us. If someone is using calipers and getting a bad result because they are doing it wrong it can be discouraging and detrimental to the progress that can be made on this diet.
Furthermore, the internet is all about opinions. Stop pushing yours on everyone. Larry was cool enough to say agree to disagree and you still won’t shut up. Ok dude, we get it, you love calipers, sweet.
just a better way of eating for the people who are already watching what they eat and what the extra edge.