Alon33 - Re: kohlrabi - the USDA has a great, incredibly accurate database for looking up the nutritional composition of food. I’ve posted it before, but you might not have come across it:
So - cooked kohlrabi, per 100g, has 5.6g of carbs. Raw has less per 100g because the number they give assumes you measure 100g, then cut off the inedible portion, and eat what’s left.
Personally, I eat all manner of leafy greens. Bok choy is one of my favorites to saute with some olive oil and a sprinkle of sea salt at the end. Yum!
I eat my carrots and the rest of the higher carb veggies on the weekend - squash (love acorn), all of those colored peppers, pumpkin, sweet potatoes etc. The crunchy veggies are very good with homemade hummus.
+1 on the sweet potatoes. My girlfriend makes some killer sweet potatoe fries on the weekends. Also, she juices every day so on the weekend she makes it a point to make me choke down a glass or two of fresh juice.
[quote]Snydiesel609 wrote:
+1 on the sweet potatoes. My girlfriend makes some killer sweet potatoe fries on the weekends. Also, she juices every day so on the weekend she makes it a point to make me choke down a glass or two of fresh juice.[/quote]
LOL when you said she juices everyday I didn’t think you were talking about squeezing juice.
About to start the AD, and I have a couple of questions. I’ve read through many forums and threads but can’t seem to find a clear answer for my questions. Anyone who is experienced with this diet feel free to help a brotha out.
When beginning this diet should I expect there to be any muscle loss during the initial “fog” while I am transitioning to using fat for fuel? or will the decreased strength initially just be due to the transition?
I am use to low carb by now but not the high fat, I still have one scoop of whey prewo, and two scoops after, as I have noticed great recovery doing this. Most people that have been using this diet either don’t use whey or only postwo, with many of these people mixing their whey with fat. So my question is, if I have a pro+fat meal about 1-2 hours before wo do I need the whey prewo to keep the aminos up etc? Also, postwo why mix your whey with fat? Even though youre using fat for energy dont you still want that protein in there ASAP?
[quote]jba111 wrote:
About to start the AD, and I have a couple of questions. I’ve read through many forums and threads but can’t seem to find a clear answer for my questions. Anyone who is experienced with this diet feel free to help a brotha out.
When beginning this diet should I expect there to be any muscle loss during the initial “fog” while I am transitioning to using fat for fuel? or will the decreased strength initially just be due to the transition?
I am use to low carb by now but not the high fat, I still have one scoop of whey prewo, and two scoops after, as I have noticed great recovery doing this. Most people that have been using this diet either don’t use whey or only postwo, with many of these people mixing their whey with fat. So my question is, if I have a pro+fat meal about 1-2 hours before wo do I need the whey prewo to keep the aminos up etc? Also, postwo why mix your whey with fat? Even though youre using fat for energy dont you still want that protein in there ASAP?
Thanks in advance[/quote]
Nope, just be aware that for 2 weeks your lifts may not go much of anywhere and you will feel like ass in the gym.
I can’t speak for anyone else or this diets exacy affect on body chemistry but for me…the only supplementation I do is 5 grams of Omega-3. The way I look at it is supplements are just that, supplements. A way to give your body something it is lacking. Since I am giving my body all of the protein it could ever need via whole foods, I do not need to supplement. I supplement with steak.
Nope, just be aware that for 2 weeks your lifts may not go much of anywhere and you will feel like ass in the gym.
I can’t speak for anyone else or this diets exacy affect on body chemistry but for me…the only supplementation I do is 5 grams of Omega-3. The way I look at it is supplements are just that, supplements. A way to give your body something it is lacking. Since I am giving my body all of the protein it could ever need via whole foods, I do not need to supplement. I supplement with steak.[/quote]
Alright thanks! I have been feeling pretty good so far, but I’m really only on my 2nd day. I read most people hit the wall about a half a week-week in…
I have alot of whey right now so I need to use it up, i’ll probably stick with that at least until it runs out. Plus, other foods cost more. I know whole food is better but itll work for now. Even though you dont use whey, would you know why you would want to use it that way?
I’m curious…how strict are you guys with calories during a mass phase? Do you try to stick to a certain number of kcals, or just make sure you don’t go over 30 grams of carbs?
[quote]bcingu wrote:
I’m curious…how strict are you guys with calories during a mass phase? Do you try to stick to a certain number of kcals, or just make sure you don’t go over 30 grams of carbs?[/quote]
Calories are still king an any diet. We might have an advantage over others with manipulating hormones and keeping insulin in check, but you can get fat by taking in too many cals. Just make sure to track your diet for a few weeks. If you are gaining too much/not enough, reevaluate until you have things the way you want them.
But yes, I’m gaining right now and I make sure to keep an eye on carb counts. I don’t count greens anymore though, since I have been on the diet since January 1st, so I probably get less than 10g of carbs any day. If I were to count greens though, it would be closer to 30. I get in sometimes 40g of fiber a day when I do count lol
[quote]bcingu wrote:
I’m curious…how strict are you guys with calories during a mass phase? Do you try to stick to a certain number of kcals, or just make sure you don’t go over 30 grams of carbs?[/quote]
I am currently on a mass phase with the AD. My first month was at 18x bodyweight so I could get acclimated to the diet and know what 18x feels like. I monitored my cals closely for the first couple of weeks. I bumped my cals up roughly 500 a day but it depends as I eat a little more on days I lift. I basically eat the same thing every day so I always know where my cals are falling. As far as staying under 30 carbs, it is a no brainer if you do the AD right. Loads of green veggies and you are set. I highly recommend you stay at 18x for at least 4 weeks to help your body acclimate to the AD.
I am on my first real week of the diet now and I have not experienced any sort of crash, guess I am lucky. Anyway I have decided to start a training log to keep track of my results on this diet. I have also switched to High Intensity Training because I think in the long run these two plans really complement each other.
The log isn’t much right now as it has just been started but I will be sure to update it frequently and post my experience in this log as well. This log will also follow my girlfriend (Rage88) so women can see more comparable results. We are both in our early twenties and have been around weights and nutrition for a few years.
Here is a link for anyone interested… The log is called “Critter’s Rage: The AD and HIT”
[quote]bcingu wrote:
I’m curious…how strict are you guys with calories during a mass phase? Do you try to stick to a certain number of kcals, or just make sure you don’t go over 30 grams of carbs?[/quote]
I am currently on a mass phase with the AD. My first month was at 18x bodyweight so I could get acclimated to the diet and know what 18x feels like. I monitored my cals closely for the first couple of weeks. I bumped my cals up roughly 500 a day but it depends as I eat a little more on days I lift. I basically eat the same thing every day so I always know where my cals are falling. As far as staying under 30 carbs, it is a no brainer if you do the AD right. Loads of green veggies and you are set. I highly recommend you stay at 18x for at least 4 weeks to help your body acclimate to the AD.[/quote]
Yeah, I set my starting cals at 18x, but found myself feeling hungry all the time. I’ve basically kept my regular meals the same, but started allowing myself to snack however much I want to on top of that. My snack foods are along the lines of cheese/salami, SF jello/cream, etc.
As I mentioned before, I just came off of a long diet, so I feel like I deserve to be full once in a while. Especially if I’m trying to gain. I just calculated, and I probably end up snacking on an additional 500 cals a day, haha. So I guess it’s pretty much pushing me into a mass phase.As long as I stay at <30g CHO, I don’t feel too guilty.
Yeah, I set my starting cals at 18x, but found myself feeling hungry all the time. I’ve basically kept my regular meals the same, but started allowing myself to snack however much I want to on top of that. My snack foods are along the lines of cheese/salami, SF jello/cream, etc.
As I mentioned before, I just came off of a long diet, so I feel like I deserve to be full once in a while. Especially if I’m trying to gain. I just calculated, and I probably end up snacking on an additional 500 cals a day, haha. So I guess it’s pretty much pushing me into a mass phase.As long as I stay at <30g CHO, I don’t feel too guilty.[/quote]
Exactly, make the AD work for you. Stay within the paramters of the diet and the tailor it to your needs and schedule. When you get better adapted you will find yourself feeling satiated for hours after a meal heavy with quality fats. Olive oil, I dump it on everything, so should you.
Thanks for the help on my previous questions guys. It seems I have another one though: How do I carb load for 36 hours? I mean, Do I just eat carbs for a day and a half and then suddenly stop and eat a low carb high fat dinner? Doesn’t it mess with the loading or something?
I like to do 36 hours, it works out great for me. I start post-post workout on friday, and end saturday evening. I get home from the gym about 11:30 am on friday, have my pwo shake, clean up, etc., and start the carbs about 2 pm or so. On saturday I’ll generally have carbs until around 8 pm, then close the evening with a low-carb protein shake. Is that 36 hours? Close enough I guess, lol. That’s just one example of how to do it, though. And no, eating a low-carb high-fat dinner would not mess with the load at all. If that works best for your schedule, go for it.
[quote]Alon32 wrote:
Thanks for the help on my previous questions guys. It seems I have another one though: How do I carb load for 36 hours? I mean, Do I just eat carbs for a day and a half and then suddenly stop and eat a low carb high fat dinner? Doesn’t it mess with the loading or something?[/quote]
36 hours is actually 2 full days if you think about it. Its from say 8:00am sat morning till 8:00pm sunday night. 48 hours would be if you started friday night and went to sunday night. This is too much time for most people.
But to answer your question… if after a time you wanted to drop it to a day and a half or whatever than yes… you would go back to low carb for the second half of that day.
OK, thanks for clearing that one out. Here’s another thing I don’t quite understand. During the carb loads, what exactly should be considered as “Junk”? I mean, I know that ice cream and other sweets are in that group. At first I thought it depends on the glycemic index of the food, but it turns out that stuff like chocolate and ice cream don’t have a really high GI compared to potatoes, white bread, pasta etc. So how can I know what I -shouldn’t- eat?
Also, where does milk/skim milk fall in this? I eat my oats with milk and now I’m not sure if I should.
[quote]Alon32 wrote:
OK, thanks for clearing that one out. Here’s another thing I don’t quite understand. During the carb loads, what exactly should be considered as “Junk”? I mean, I know that ice cream and other sweets are in that group. At first I thought it depends on the glycemic index of the food, but it turns out that stuff like chocolate and ice cream don’t have a really high GI compared to potatoes, white bread, pasta etc. So how can I know what I -shouldn’t- eat?
Also, where does milk/skim milk fall in this? I eat my oats with milk and now I’m not sure if I should.[/quote]
Stay away from simple sugars the best you can. The leaner you are, the dirtier you can eat. Look at your goals, current physical condition, training intensity and schedule and carb sensitivity to determine what kind of foods you should load with. I am gaining mass, training hard, incorporating HIIT and focusing on enjoying my life on the weekends, therefore I eat loads of oatmeal and pasta but allow myself some poptarts and or ice cream when the situation warrants. Make this diet for you. Everyone is very different in the way they react to this style of eating, the internet will not possess all of the answers, you must find many of them yourself.
Hey there everyone. at the 4 month mark. im realy quite lean now. feel awesome, look good, still want to b leaner, as ever. have started mixing in cv everyday this has def helped weather it b intervals or steady state. i have lost some muscle though which i wanted to do to look more girly. still need to push to eat lots of diff foods. how are u all changing up your menus people that have been on 4 a while? im thinking of writing up a 3 or 4 day rotation. this diet is gr8 n e 1 that is new. the leaner you get the less u want or need to eat. stick with it xxxxx
Alright boys and girls. I’m coming back on. Well that is if anyone was part of the original thread. I use to partake in this lifestyle about 2 years ago for a duration of 3 years. I stopped because I was overly cautious. Now as soon as i cycle off the get shredded diet I’m coming back on! Now call me all the nasty things you want for not reading he extra two threads for this lifestyle but has anything really changed or is this all just result and food logs now?
Btw if you’re worried about cheats here’s my two cents. This works wonders for me. On Saturdays I eat as whatever and as much as I want. Now, here’s where it gets interesting. The next day I fast. Yea yea yea. Anyway, for me personally I’m not hungry at all after gaining 15-20 lbs of water, glycogen, and gas. On a fast day I’m giving my body time to recompose itself from the ass beating i give it on carb-ups and I do uphill sprints and a W/O session later in the day.
I’m cutting currently for a show in a couple months and my fast day workouts are my best workouts, next to my carb load workouts of course, I’ve hit PRs while in an at 600 cal deficit ( I eat 16-1800 cals/day). Also, I break the fast exactly 24 hours from my last carb meal and the following day (after fast) I have an all shake day that I treat as my 1 recovery day/week. So far i’ve steadily lost 1-3 lbs per week since starting, gained in my lifts, and enjoy making unholy cheat menus throughout the week. Oh yea and my only cardio is the one uphill sprint (around 6-8 sprints). The rest is just 6 W/O sessions.
BTW I got this diet setup from Joel Marion’s Xtreme Fatloss Diet.
I plan on making this part of my new AD lifestyle and adjust my weekly calories based on goals. Since the fast day is implemented to give you a huge boost in the deficit department, I’m thinking no matter what my phase of eating I could eat whatever I wanted on my cheat day.