Syndiesel -
You’re the man. I wanted to say the exact same thing but thought it was best to just shut my trap 
you took the words right out of my mouth. I really wish we could get DH, Pauli D, Tribulus and all of the other vets in here to really get his thread cracking again.
How long have you been livin the AD? Maybe we’ll eventually be our generations Pauli D? 
that would be an honor haha
-Adam
2nd that!
Had my first carb up today
Started off with porridge.
Hit the gym afterwards. Came back pretty raging as i’m 2 reps down on a PB. Is this to be expected on the AD(currently doing 5/3/1).
Came home, had egg noodles, chilli saude and some fruit
Had a swiss grill sandwich.
Then treated myself to a Lamb Tikka Jaipuri, Naan bread and fried rice
Dessert wea a mars bar muffin and 1/2 a creme egg
Now tanning a bottle of vino rouge as we speak
Probably overdid it a bit but I thought I would treat myself and also see what it feels like to go overboard on the carbs.
I now feel like total shit and my belly is like a burst sofa.
Think it’s wholewheat pasta from mow on
Will keep you fellow ADers posted!
Jack - the feeling of total shit…I know it well - Easter weekend was epic! So far I’ve reigned myself in this morning/afternoon: big bowl of oatmeal, bunch of fruit, whole-wheat sandwich, more fruit. Saving a big cookie for dessert tonight.
For everyone: how are you structuring your training? Lately I’ve been doing my heaviest day Mon., moderate Wed., lightest Fri. HIIT or tabata on Tues./Thurs…may add some steady-state to Saturday morning - not sure if that’s a bad idea? I’m trying to cut at this point.
I realize that since I’m a female doing full-body work 3x/week my schedule is going to be different, but I’d like to hear what you all are doing.
[quote]Artemisia wrote:
Jack - the feeling of total shit…I know it well - Easter weekend was epic! So far I’ve reigned myself in this morning/afternoon: big bowl of oatmeal, bunch of fruit, whole-wheat sandwich, more fruit. Saving a big cookie for dessert tonight.[/quote]
Haha totally!
I’ve sunk a few guiness tonight as well so probably set myself back a wee bit.
Drinking is in my blood however so have to take things as they come:-)
I think the ADers will enjoy reading this. Third question down about BCAAs for fat loss:
[quote]Snydiesel609 wrote:
[quote]joeker wrote:
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.
[/quote]
That’s why I pointed out it’s easy to get skewed readings and not to use them frequently in the beginning.
YES I LOVE CALIPERS
Thanks for responding to my questions in the other thread. I’m not a total n00b to the AD Diet but realize it’s easy to screw it up.
I’ve been on two weeks and did my first carb up yesterday.
Jack- it will take your body a few weeks to get used to the weekly cycling, the weight fluctuations seem to decrease and your body will react to the carbs better. After a few carb-ups you will figure out what foods don’t work well for you and which ones do. My first carb up I was bloated the entire time and had the worst gas ever, now I can do a carb up with a lot of the same foods and have no problem. I find that simple sugars from pop and liquid can bloat me quickly, and wheat products seem to make me produce a lot of gas so I stick to white grains. These might be a few things u can look at but it’s unique for each person so you kinda just have to experiment. It’s been 3 months for me on the AD now and I have to say that being able to eat these types of foods and these amounts of foods can’t be beat IMO. Hope you find success with it as well.
Brian
[quote]ashylarryku wrote:
Syndiesel -
You’re the man. I wanted to say the exact same thing but thought it was best to just shut my trap you took the words right out of my mouth. I really wish we could get DH, Pauli D, Tribulus and all of the other vets in here to really get his thread cracking again.
How long have you been livin the AD? Maybe we’ll eventually be our generations Pauli D? that would be an honor haha
-Adam[/quote]
Hahaha thanks man. I did the AD about a year ago for a couple months and got off of it. I started back up the first week in Feb and couldn’t be happier. I plan on doing the AD indefinitely at this point. I do not believe there is a one size fits all cure for diet or workout programming. However, I believe the AD perfectly fits my lifestyle, goals and schedule.
I would love to see some of the vets come around. My goal is to reach the coveted level of adaptation that DH has.
[quote]Artemisia wrote:
For everyone: how are you structuring your training? Lately I’ve been doing my heaviest day Mon., moderate Wed., lightest Fri. HIIT or tabata on Tues./Thurs…may add some steady-state to Saturday morning - not sure if that’s a bad idea? I’m trying to cut at this point.
I realize that since I’m a female doing full-body work 3x/week my schedule is going to be different, but I’d like to hear what you all are doing.[/quote]
Artemisia, I am doing 5/3/1 (seems very popular with the AD crew…and everyone else for that matter). 5/3/1 seems to fit in perfect with the AD, you lift 4 times a week, short 45 minute workouts. I jump in the gym, foam roll, do warm up sets for my main lift, hit a PR (knock on wood) and do some assistance work and get out. I feel like my glycogen gets spread out throughout the week and I don’t lose much power if any. I also do 2 sessions of hill sprints a week.
I necked a full bottle fo red wine and 4 cans of guiness on saturday night
Will this have a detrimental effect on my ability to burn fat?
I’m also going out with the bird on Tue night and will drink more alcohol. I’m going for vodka and diet coke as I know it has zero carbs
However i dont want it to fuck up my fat burning adaptation. I could go through another 12 days of no carbs.
[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’ve been on the AD for some time now, and currently am trying to get lean. I am doing cardio first thing in the morning in the form of a ten minute walk, then 20 minutes of running the stairs in my apartment building. I find that Monday )post carb up) is often the hardest day for cardio, but it is easier to lift later in the day. Good results have been had. Gone from 230 with a 37 waist to 220 with a 33.5 waist.
Your body will metabolize ethanol before it metabolizes any other fuel (carbs, fat). so short term, it would be like eating carbs, and shutting down fat oxidation.
Longer term (like will it affect fat adaption?) no idea.
Hell yeah!
Anyone who’s tired of eating the same old shit and wanting a little “treat”, talk your buddies into going to KFC next time they want to grab some food. They have a new Double Down sandwich that you can get with grilled chicken instead of breaded. In replace of the bread, it’s two grilled chicken breasts, sandwiching bacon and cheese. Did they make this just for us?!
460 cals / 23g fat (9 sat 0 trans) / 3g CHO / 61g protein
Maybe a bit much protein, but I guess you could get extra cheese to make up for it if you’re not trying to lose. This just made my day.
-Adam
[quote]ashylarryku wrote:
Hell yeah!
Anyone who’s tired of eating the same old shit and wanting a little “treat”, talk your buddies into going to KFC next time they want to grab some food. They have a new Double Down sandwich that you can get with grilled chicken instead of breaded. In replace of the bread, it’s two grilled chicken breasts, sandwiching bacon and cheese. Did they make this just for us?!
460 cals / 23g fat (9 sat 0 trans) / 3g CHO / 61g protein
Maybe a bit much protein, but I guess you could get extra cheese to make up for it if you’re not trying to lose. This just made my day.
-Adam[/quote]
I had me a grilled Double Down for dinner last night. Not to shabby! It isn’t awesome… and has a ton of sodium but as you said, as a treat its nice not to have to cook. I’m sure the breaded one tastes as good as it is bad for you.
Hey guys, getting bored and loosing motivation. have been on three months have in total lost half a stone. No muscle loss,apart from my arms which i have stopped training. am still bigger than i want to be. changed training completely to bodyweight, pull ups, push ups,kb circuits, running. still feel best eating p and f. getting bored of the food though i practicaly have to choke down broccoli. any one give me some ideas of where i can go from here. perhaps a bowl or two of oatmeal on a wed and sat night to break things up a bit, instead of carb day.
thanks any help appreciated
[quote]tams88 wrote:
Hey guys, getting bored and loosing motivation. have been on three months have in total lost half a stone. No muscle loss,apart from my arms which i have stopped training. am still bigger than i want to be. changed training completely to bodyweight, pull ups, push ups,kb circuits, running. still feel best eating p and f. getting bored of the food though i practicaly have to choke down broccoli. any one give me some ideas of where i can go from here. perhaps a bowl or two of oatmeal on a wed and sat night to break things up a bit, instead of carb day.
thanks any help appreciated
[/quote]
Ok, I have no idea how much weight a stone is. I’m guessing it’s maybe a pound or two? Either way, I’m going to trot out the same advice you’ve no doubt heard a million times… Don’t go by the scale, use measuring tape and the mirror to help judge your progress. Slow weight loss is often healthier than rapid loss, and if you’re already lean the process can be very slow. Also, you may be gaining muscle, which can make scale weight very deceptive. Blah, blah, blah, I’m sure none of that is new advice to you. I can tell you that I personally weigh 135 punds at 5’4", but I look like someone who weighs 115. So the scale is a terrible liar, lol.
I totally understand about the boredom and frustration, I have been on the AD for over a year and it has evolved quite a bit for me over time. Here are some things that have helped me:
Get in the kitchen and experiment. I still miss baked goods from time to time, so I’ll get out the almond flour, flax seeds, shredded coconut, eggs, and other tasty ingredients and just play around. Weigh all your ingredients and keep track of the macros in case you come up with a yummy treat that you want to replicate later. I use xylitol or stevia as the sweetener in my goodies.
Expand your veggie options - try asparagus, zukes, cauliflower, spagettie squash, sweet peppers, jicama… play around, make a huge veggie stir-fry, roast them with garlic… I have found that as long as they’re not legumes or roots nearly any veg is fair game.
Try switching up your meals. For example, I hate the typical p + f breakfast foods, so I eat chilli-seasoned ground beef and peppers for breakfast. I like to eat a very light dinner instead of the heavier meal that is typically favored, so I’ll have a small amount of chicken and steamed veggies for my second-to-last meal. Find what works for you.
You might need to drop you kcals. I hate to say it, becuase it sucks to hear. I was frustrated when I stopped losing over the winter. I got extremely anal about weighing my food and cutting my kcals, and I had to go much, much lower than I thought before I started to loose again. Obviously I wasn’t cutting hard enough before. But be warned!!! You pay a price for rapid weight loss!!! My lifts suck ass, I am cold all the time, I am constantly sore, and I am seriously cranky. After 6 weeks like this, I get dizzy and feel faint every time I stand up. I am slowly adding calories back in at this point, as I physically can’t keep this up much longer. Was it worth it? Sure, I’ve gotten noticeably leaner in 6 weeks, I’ve lost inches and the lying scale is my friend again. But it was hell and I’m not eager to repat the experience.
Hope that helps you some. Oh yeah, and don’t drop the carb re-loads. Poeple are always so eager to cut them out, but they are necessary for the diet to work optimally. I personally feel that a 12 - 36 hour clean refeed works best. And the bigger your defecit during the week, the more crucial the re-load. Your body needs the glycogen and excess energy to prevent muscle loss and keep your metabolism up. If you time the re-load to start after a killer workout, you’ll really take advantage of the anabolic window too.
Word up fellow ADers!
I’m now entering week 4. Feel like i’m now gettin gin the zone
Things I have noticed so far
Just done my 2nd carb up this weekend. Concentrated mainly on clean carbs such as oatmeal, wholewheat pasta and oat cereals. Didn’t experience any crash whatsoever. Actually felt really good as opposed to my more dirtier carb up the weekend before.
Also done a bench day on the saturday(5/3/1) which went really well. Had an awesome pump at the end of the session
I have also started to develop some spots round about the eye and nose area. My lips also have spots at the sides which makes it a little sore to open my mouth. Never ever got spots until I started this diet. Has it got anything to do with increased T levels or the massive amounts of fats I am consuming?
Was also fucking some bird last night and after popping my load was ready to go again! I must have spunked up twice in the space of 15 minutes. I’m putting this down to the massive amounts of red meat i’m eating. The bird was well impressed lol.
Gonna start taking down the kcals after this week as need to lose some more BF.
Weighed myself on Friday there and have lost 6lbs since I started the diet although the shitty BF tester claims i have added MORE BF!!! WTF! It certainly doesnt look that way. Defo feel a wee bit trimmer!
Killer post sunshne, really good stuff.
Wow jack HAHAHAHAHAHAHA that is all I am going to say and uh…keep up the good work hahaha.
I find myself needing to mix up my foods a little every couple weeks. It can be a couple simple tweeks that really help me renew my interest. For instance, I switched to candian bacon in the AM, I like to switch up my cheeses and the cuts of steak I buy. Pesto is my new thing, the stuff is amazing.
Is anyone else utilizing a wholesale club? I don’t know what I would do if I couldn’t buy this stuff in bulk.
A little “keto” pancake recipe I make sometimes twice a day:
Mix Together:
2 eggs
4 tbs flax seeds (grind up before in a coffee grinder, or use flax meal. I prefer to grind them myself)
1 scoop protein
1/4 cup water
Cook these like you would any normal pancakes. Kind of bland but I like them. Great source of fiber! I get up to 40g fiber a day sometimes just because of these haha. I use Scivation Whey which is 1g CHO, 1g fiber.
24g fat / 11g CHO (9.7g fiber) / 40g pro / 417 cals
-Adam