[quote]smithers584 wrote:
^^ I think I am with you on that one. I lost the initial expected weight when I hit keto, and then stayed for 12 days like that. Now I am gaining 1lb a week, but my primary goal is fat loss also. I cut my calories back to about 2500 now on training days, and maybe 2200 on non training days.
Here is yesterdays diet, tell me what you think:
0730 - 6 Whole Eggs w/ 1/3 cup of cheese
1000 - 40g casein/whey protein with 35 almonds
1230 - 6 oz Turkey w/ 12 cheese cubes
1300 - Gym (heavy legs day)
1400 - 40g whey
1600 - Gym (didnt have enough time to get it all in the first time due to class)
1700 - 20g whey
1800 - 8oz chicken breast mixed in salad w/ bacon and 3 tbsp ranch lite.
2100 - 2 tbsp of natural peanut butter
This breaks down to : 47% (127g) fat, 8% (35g) carbs, 45% (265g)protein, 2447 total cals.
What do you guys think? This is pretty much my diet every day except I alter the portion size to meet my cals for the day, with some meat substitutions when I get tired of eating one thing or another.[/quote]
Hi, wouldnt ure health benefit from more fruits and vegetables?
first time poster, I got a question: do I have to count fiber carbs… just kidding lol
I started the diet last summer and just wanted to give all the doubters who are on it for a few months some hope, because I tell you I had the best results after the 7-8 monts period so far. You just need to stick to it, and eventually you will see your body change.
[quote]mojo_ wrote:
A few questions for those who have been on the diet for a while.
Carbs vs no carbs post workout?
NO. Stick with glutamine, glycine and WPI.
Why are such huge carb ups reccomended when the body can only store 400-600grams of carbs as muscle and liver glycogen?
Carb up would be dependant on how lean you are. Example. Over 15% bf I would stick to ONE crab meal every 5-7 days. If you are 10%, have a carb DAY every 5-7 days.
Diet soda good or bad? (some say it spikes insulin)[/quote]
Bad. It provides a similar insulin response as reg soda and the chemicals are no god anyway. Add lemon or lime to your water and you will end up drinking much more!
GJ[/quote]
Are you sure on the insulin response from coke zero etc. because I have never heard about that. I use it a lot, and I even think Coach Thibaudeau said somewhere it was ok. Could you clarify this please?
I thought I remember DH saying that diet soda was ok on this diet, just not to go overboard with it. Since it is diet and has zero calories you don’t have to worry about it being a conflicting energy source but I can’t say that I know the effect it will have on insulin levels. GJ, is there an article that you read this from? I’m not trying to say that you’re a liar, I just would be interested to read it. I do agree that the chemicals are not beneficial to put into your body though. I don’t really drink diet soda but sometimes on the weekend if I want to have a drink that is not beer I stick to diet soda, regular soda makes my stomach explode. I think that is from all the liquidated simple sugars.
SOME, IMHO would/may be ok but obviously no study would be needed to tell you that sweeteners/chemicals are gonna do you any good. I would keep it to one can per day(I used to have alot myself).
I read an article from Poliquin explaining why diet soda is a no no on low carbs. I will have a look for it…
can some one tell if doing 3.5 days p and f then 0.5 days of clean carb is going to b ok and NOT switch me out of fat burning> this is what i have been doing for 2 weeks. feels better this way. THANKS
[quote]tams88 wrote:
can some one tell if doing 3.5 days p and f then 0.5 days of clean carb is going to b ok and NOT switch me out of fat burning> this is what i have been doing for 2 weeks. feels better this way. THANKS[/quote]
It’s definitely not the AD, so not much I can say other than try it out and see if it works.
[quote]tams88 wrote:
can some one tell if doing 3.5 days p and f then 0.5 days of clean carb is going to b ok and NOT switch me out of fat burning> this is what i have been doing for 2 weeks. feels better this way. THANKS[/quote]
It might have an impact if you eat a lot of carbs. I suggest you stay around 200 g for one meal every fourth day just to make sure you’re not damaging your progress.
[quote]ashylarryku wrote:
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
[/quote]
Bump this recipe!! So good, made me crave syrup however
As this part of the forum is called “My experience on the ad” I thought I might as well share my experience on this lifestyle with everybody interested.
I started the ad last summer with the main goal to cut, here are my observations so far:
Good
lost around 35 pounds
lowered my bodyfat considerably
no need to do cardio and still losing weight
have way more energy both during the day and for workouts
got stronger on all lifts
need less sleep per night
got a lot leaner and look more like an athlete now (not necessarily like a bodybuilder though)
learned to be disciplined
Not so good
got still fat around my belly that won’t go away
lost some muscles
sometimes (often) I am bored to eat always the same stuff
difficulties to stick to this lifestyle while travelling (which I do a lot)
miss my oatmeal and cornflakes combo for breakfast!!!
Maybe some of you want to write about your observations so far and we might discuss them a little
[quote]ashylarryku wrote:
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
[/quote]
Bump this recipe!! So good, made me crave syrup however ;)[/quote]
Haha, I’m actually in the middle of making them right now and saw this! They are good man, makes me forget I’m even eating low carb.
[quote]mqrc wrote:
As this part of the forum is called “My experience on the ad” I thought I might as well share my experience on this lifestyle with everybody interested.
I started the ad last summer with the main goal to cut, here are my observations so far:
Good
lost around 35 pounds
lowered my bodyfat considerably
no need to do cardio and still losing weight
have way more energy both during the day and for workouts
got stronger on all lifts
need less sleep per night
got a lot leaner and look more like an athlete now (not necessarily like a bodybuilder though)
learned to be disciplined
Not so good
got still fat around my belly that won’t go away
lost some muscles
sometimes (often) I am bored to eat always the same stuff
difficulties to stick to this lifestyle while travelling (which I do a lot)
miss my oatmeal and cornflakes combo for breakfast!!!
Maybe some of you want to write about your observations so far and we might discuss them a little
Marc
[/quote]
What cals are you taking in? Stats? Lifts? Sounds like you are doing great though! Some of the advanced guys in the original thread talked about wavering cals throughout the week, this might help your lost muscle and bellyfat problems. Have you stuck to the same amount of cals since starting or are you cycling through mass and cut phases?
[quote]mqrc wrote:
As this part of the forum is called “My experience on the ad” I thought I might as well share my experience on this lifestyle with everybody interested.
I started the ad last summer with the main goal to cut, here are my observations so far:
Good
lost around 35 pounds
lowered my bodyfat considerably
no need to do cardio and still losing weight
have way more energy both during the day and for workouts
got stronger on all lifts
need less sleep per night
got a lot leaner and look more like an athlete now (not necessarily like a bodybuilder though)
learned to be disciplined
Not so good
got still fat around my belly that won’t go away
lost some muscles
sometimes (often) I am bored to eat always the same stuff
difficulties to stick to this lifestyle while travelling (which I do a lot)
miss my oatmeal and cornflakes combo for breakfast!!!
Maybe some of you want to write about your observations so far and we might discuss them a little
Marc
[/quote]
What cals are you taking in? Stats? Lifts? Sounds like you are doing great though! Some of the advanced guys in the original thread talked about wavering cals throughout the week, this might help your lost muscle and bellyfat problems. Have you stuck to the same amount of cals since starting or are you cycling through mass and cut phases?
[/quote]
I’m wavering calories between 2000 and 2500 throughout the week. As I mentioned before, I’m not your regular bodybuilder, I’m more of a basketball player who can’t play anymore because of a knee injury. This explains my stats, as I’m like 6 foot 6 or 6 foot 7 tall and after cutting I’m now at only 185 pounds of bodyweight. As you can see I don’t have much muscle. My goal was to cut for a year and then bulk. The year is now almost over and as you mentioned I had some success, but there is still this bellyfat as I can’t see any abs. I hesitate to start bulking before I get rid of this fat because I’m afraid after a bulk I will never be able to lose the belly.
have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]
That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.
yeah more like half a day cause if i dont have p and f for breakfast can not function. that is what ive been doing for the last three months so ill just keep going. keep me posted marc cheers
[quote]mqrc wrote:
As this part of the forum is called “My experience on the ad” I thought I might as well share my experience on this lifestyle with everybody interested.
I started the ad last summer with the main goal to cut, here are my observations so far:
Good
lost around 35 pounds
lowered my bodyfat considerably
no need to do cardio and still losing weight
have way more energy both during the day and for workouts
got stronger on all lifts
need less sleep per night
got a lot leaner and look more like an athlete now (not necessarily like a bodybuilder though)
learned to be disciplined
Not so good
got still fat around my belly that won’t go away
lost some muscles
sometimes (often) I am bored to eat always the same stuff
difficulties to stick to this lifestyle while travelling (which I do a lot)
miss my oatmeal and cornflakes combo for breakfast!!!
Maybe some of you want to write about your observations so far and we might discuss them a little
Marc
[/quote]
What cals are you taking in? Stats? Lifts? Sounds like you are doing great though! Some of the advanced guys in the original thread talked about wavering cals throughout the week, this might help your lost muscle and bellyfat problems. Have you stuck to the same amount of cals since starting or are you cycling through mass and cut phases?
[/quote]
I think calorie waving is a sound idea. Although this is my off week and I’m strictly maintaining, the only training I’ve done is a Max bench & squat workout the day after my cheat day (saturday). I’m back to baseline now. My wave works as follows…well it’s more like an incline with a cliff really…cheat day 5000-7000cals->fast day->shake day (1800-2000 cals)->tuesday-friday 2800 cals(perceived AD maintenance).
have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]
That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.
Good Luck
Marc[/quote]
Dieting for a year! Well, we all know muscle is the fire of our metabolisms along with our thyroid and if you’ve been dieting for a year it sounds like you’ve killed both! Take a break man! It should only take about 1-2months TOPS to lose the fat. Unless you have 50+ lbs to lose. But having been a basketball player I can’t imagine that.
tams88- somewhere in the mass amount of threads, a guy emailed DH about trying to lose bodyfat faster and he suggested doing a split where you eat carbs for your last two meals on both Wed and Sat. As long as you keep the loads short you shouldn’t have a problem staying in your fat-burning state or gaining any fat. I think he suggested 200-250 grams of carbs for each evening.
So since you are a little smaller than males I would assume you would want to shoot for 150-200grams as the most. The 4 days on, 1 day off that people are talking about is implemented in the Natural Hormonal Enhancement book by Rob Faigin I believe. I remember DH saying that this was quite similar to the AD and was his 2nd favorite diet to employ.
[quote]ashylarryku wrote:
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
[/quote]
Bump this recipe!! So good, made me crave syrup however ;)[/quote]
Haha, I’m actually in the middle of making them right now and saw this! They are good man, makes me forget I’m even eating low carb.
-Adam[/quote]
here’s an idea too. It’ll only cost you 1 extra carb, but, it’ll add fat and 1 extra fiber! instead of using water use unsweetened almond milk
