well after rereading the ebook it does say to eat at 25x your desired bw. So I guess that you were right, my apologies on that one. It actually says that if you are contest prepping to use a desired weight 15# over your contest weight and then multiply it by 20-25.
If you eat 4000 kCals a day you would be right around the x21 range so I think that it is probably good to stay closer to the x20 then the x25 until you get closer to your ideal 190#. But even with that said, I think you should try to get enough calories to where your not constantly sore after working out and have plenty of energy throughout the week.
Anything over that will be overkill and will prevent your metabolism from using your bodyfat for energy in place of your dietary fat. If you love eating though and don’t mind not being as cut up then the higher kCals is probably a fine way to go, and you will most likely have less of an issue with energy and recovery problems that others on this diet experience sometimes.
Like it is always said “It’s a very individual thing and you just have to learn from experiencing it I guess”. Gotta love being unique.
[quote]AirBoren wrote:
well after rereading the ebook it does say to eat at 25x your desired bw. So I guess that you were right, my apologies on that one. It actually says that if you are contest prepping to use a desired weight 15# over your contest weight and then multiply it by 20-25.
If you eat 4000 kCals a day you would be right around the x21 range so I think that it is probably good to stay closer to the x20 then the x25 until you get closer to your ideal 190#. But even with that said, I think you should try to get enough calories to where your not constantly sore after working out and have plenty of energy throughout the week.
Anything over that will be overkill and will prevent your metabolism from using your bodyfat for energy in place of your dietary fat. If you love eating though and don’t mind not being as cut up then the higher kCals is probably a fine way to go, and you will most likely have less of an issue with energy and recovery problems that others on this diet experience sometimes.
Like it is always said “It’s a very individual thing and you just have to learn from experiencing it I guess”. Gotta love being unique.
Brian
[/quote]
Thanks a heap for that Brian!
I again just re-read the mass phase also and came to basically the same conclusion.
I also recall that it is said that if you are gaining more than 2 pounds a week than that is not right and your diet must be adjusted downwards, so I guess that is another way to look at it too. I do my weekly weight check on Thursday’s.
As today I am most likely still carrying the extra water weight from the carb-up not to mention I have not worked out for a couple of days.
So on Thursday I will find out if all is good so to speak. I was approx 142.5 lbs last Thursday so will clarify the coming Thursday.
The good thing I must say is that with the amount of eating I am doing at present, my energy levels are through the roof and I fell spectacular. So providing I don’t go overboard on the weight gain I may just be set.
Thanks again.
I’m heading to the gym now will be back in a bit hopefully feeling more ripped lol…
I think you are over complicating the bulk. While I believe cutting can be quite a science, bulking is not so much the case (for what the average joe wants).
If you know what your maintenance cals are, they should not change because you are switching to the AD, at least I cant reason why they would (First Law of Thermodynamics doesnt change for the AD!).
Once you know your maintenance cals, add calories and go from there. Thats it, there is no real science to it other then finding the right amount of cals that allows you to add muscle mass without adding much fat, if any.
Heres the deal about bulking. Either you do it right and you end up with more muscle and minimal fat gains, or you end up with muscle and fat equally gained. You dont want the later of the two.
You can follow the book if you want, I dont want to discourage that. With that being said, if it were me, I would add 500 cals to my maintenance and go from there. If you dont know your maintenance, the rest of what anyone tells you probably wont matter.
Banga - One last note, you said you used to be 200lbs. This means once you start eating and lifting, you should not have a problem putting the mass back on. You are going to kick yourself if you jump up in the cals and put on some serious fat with your muscle.
What I will do is get my body fat % checked again this Thursday and see what has happened.
As soon as it starts going up I’ll cut back on calories and try and find the right level.
The reason I don’t want to immediately cut back and not too much is the fact that since I started eating the amount I am my energy levels sky rocketed and I feel a crap load better than I have in a very long time.
In saying that, I understand what you are saying and do take your point…
Also to add my maintenance calories are approx. 2427
I will heed the advice and start at 3000 calories daily and take it from there.
Does that seem like a better level to start at?
This does bring up the question for me when it comes to carb-ups; as My last carb-up from clean carbs went for 17 hours and I consumed 7004 calories.
B4 this carb-up I had a crap overload carb-up which went for 30 hours and was approximately the 7500 calories all up.
So with the carb-load will I need to stick with the 3000 calories per day limit or can I forget about that for the one day?
[quote]JDK wrote:
Hi, I tend to use protein bars for an afternoon snack. During the week I don’t have access to a fridge (in a hotel), but all the protein bars out there are high-carb, low-fat. Anyone know of a good high-fat, low-carb protein bar?
Or is the only alternative to whip up home-made ones? If so, has anyone tried this and got a good recipe?
Thanks
Jason[/quote]
I made one, where u need a fridge to keep it, solid, but maybe some tupperware and a spoon will help
30 grams of (chocolad) protein powder
15 grams of peanut butter
a little cream (or better cocos oil)
melt the pb in the microwave and mix it all together. Maybe you can add some crushed almonds or flax seed or something to make it more solid. And then I keep them cool (and hard) in the fridge. It tastes like a snicker!!!
If not kept cold, i doubt it will get solid enough to eat it like a bar, but it tastes damn good, so i wouldnt bother spooning it out of a little cup!!
enjoy
Thanks Brian. Train 6 days a week sun as day off. Train heavy metabolic circiuts on monday,shoulders,arms and HITT tues, Chest and back wed, shoulders arms HITT thurs, body weight circuits thurs, pull ups, chins, dips press ups etc. Heavy legs sat. I am 5’1 1/2 lol. weigh 122 lbs about 18% bf. Will now go and eat whole wheat hot cross bun instead of waiting until later. yay lol
Ahhh! Im sick. That is probably why I was feeling run down last week and feeling like I needed a deload week. Well, I guess I am going to be out of the gym for a couple days and try and get over this as quick as possible.
sounds good no cardio. what a shame. only thing is i am quite muscley for a girl and dont want to look stocky in clothes. but willl do this as want to look strong ot skinny. feel ok after 7 hour carb up, just wanted to eat fat. hope you feel better soon. thanks smithers
Tams- I forgot you were a girl! My previous post no longer stands (I was saying that as if you were a 5’1" 122 lb guy!). I went ahead and edited it.
I really have no idea what 18% BF looks like on a girl, so I cant really help you there. Sorry! However, 5’1" @ 122lbs for a girl with some muscle sounds alright! If you want to lean down more though, keep the cardio. If you are trying to lean down, what you said you are doing sounds good.
Read CT’s “Refined Physique Transformation” and his comments on HIIT and cardio.
Hey everyone. I haven’t been on for a while now, but I have been sticking to the AD. More than a month in and I must say, I’m feeling great. I am literally watching my body lose fat and gain muscle mass. I am 3 weeks into my cycle now as well so that has obviously sped up my results. However, I think it is important to note that I have been strictly regulating my macros and carb sources on the weekends. I think this has played a significant part of the success I have had so far. After toying around with different meats and fats, I have came to really enjoy this meal plan,
Pre-workout
Whey Isolate 1 scp
Vitamin C 500mg
Creatine 5g
Most will probably find it pretty boring, but I find the meals very enjoyable and easy to prepare/eat. I’ve been switching the spices/marinates I use to get in some ‘variety’. Anyways, thanks for all the help and good luck to everyone.
[quote]vette6 wrote:
Hey everyone. I haven’t been on for a while now, but I have been sticking to the AD. More than a month in and I must say, I’m feeling great. I am literally watching my body lose fat and gain muscle mass. I am 3 weeks into my cycle now as well so that has obviously sped up my results. However, I think it is important to note that I have been strictly regulating my macros and carb sources on the weekends. I think this has played a significant part of the success I have had so far. After toying around with different meats and fats, I have came to really enjoy this meal plan,
Pre-workout
Whey Isolate 1 scp
Vitamin C 500mg
Creatine 5g
Most will probably find it pretty boring, but I find the meals very enjoyable and easy to prepare/eat. I’ve been switching the spices/marinates I use to get in some ‘variety’. Anyways, thanks for all the help and good luck to everyone.
[/quote]
I am very jealous of your ability to afford salmon and sirloin. Someday…
Aj, can you recommend an online meal tracker that works well with AD? Need to start nailing down the macros and cals…
Also, I have the original AD book, but would it be a good idea to get one of the latest? If so, which one (BB or PL) would be best for a recreational lifter? I’m more of a “powerbuilder” but I’m assuming that the one for BB’ers would be the most well-rounded?
Just finished workout after 1t carb up yesterday. warm up i was going to give up lol, glad i didnt though cause when i got in to it had a realy good session, could have carried on all day, but i got hungry, ha. Feel a bit fat but to be expected hopefully tomoro will be nice and lean again. had about 300g of cho yesterday. think it was easily enough. what do you guys think?
[quote]FadeIntoBig wrote:
Aj, can you recommend an online meal tracker that works well with AD? Need to start nailing down the macros and cals…
Also, I have the original AD book, but would it be a good idea to get one of the latest? If so, which one (BB or PL) would be best for a recreational lifter? I’m more of a “powerbuilder” but I’m assuming that the one for BB’ers would be the most well-rounded?
[/quote]
Hey - new guy on the forum. Started CDK around New Years - went to TKD for a couple weeks - now moving to AD. I’m amazed at the anticatabolic effects of keto and eating fat - feels fantastic. Lost 10 lbs in the last 6 weeks and my lifts went up! I’m wondering if anybody has ever considered doing GOMAD on the 2 day carb ups as part of a gaining strategy. Would this make any sense? Thanks.
[quote]FadeIntoBig wrote:
Aj, can you recommend an online meal tracker that works well with AD? Need to start nailing down the macros and cals…
Also, I have the original AD book, but would it be a good idea to get one of the latest? If so, which one (BB or PL) would be best for a recreational lifter? I’m more of a “powerbuilder” but I’m assuming that the one for BB’ers would be the most well-rounded?
[/quote]
Yeah, fitday is probably the best free one out there. I have used it successfully and its real easy if you eat most of the same foods everyday. And I only have the old AD book and have heard the one is just a more watered down version for the general public. I would still with what you got. I am not even sure of the changes between the PL and BB versions.
I’ve posted two comments that won’t surface for some reason, probably they were too big, but it was a chart of suggested CHO amount on the loads based on LBM. Since you are female, I’m assuming you have a low LBM. Even for a LBM of 100 lb, the chart suggest loading with 450g the 1st day, and 227g the 2nd day. Then for 120 lb LBM, it suggests 540g the 1st and and 270g the 2nd say.
Loading with 300g is less than half of what they recommend for someone with LBM of only 100 lb so I would suggest to try and increase your next load by a bit and see how things work out.
I’ve posted two comments that won’t surface for some reason, probably they were too big, but it was a chart of suggested CHO amount on the loads based on LBM. Since you are female, I’m assuming you have a low LBM. Even for a LBM of 100 lb, the chart suggest loading with 450g the 1st day, and 227g the 2nd day. Then for 120 lb LBM, it suggests 540g the 1st and and 270g the 2nd say.
Loading with 300g is less than half of what they recommend for someone with LBM of only 100 lb so I would suggest to try and increase your next load by a bit and see how things work out.
-Adam[/quote]
Ok thanks Adam, sticking to one day cho load though, shall i just pack in more on this day? Now im a bit cho phobic! But obviously want to be getting the best results so shall i up to 2 days? uh oh lol
[quote]FadeIntoBig wrote:
Aj, can you recommend an online meal tracker that works well with AD? Need to start nailing down the macros and cals…
Also, I have the original AD book, but would it be a good idea to get one of the latest? If so, which one (BB or PL) would be best for a recreational lifter? I’m more of a “powerbuilder” but I’m assuming that the one for BB’ers would be the most well-rounded?
[/quote]
I have had great success using nutritiondata.com. Because it is so detailed, I can easily keep track of:
-Pro, Carb, Fat marcos
-BCAA and AA intake
-Omega 3 intake
-Fiber
-Short, medium, and long chain tri-glycs intake
-Cholesterol levels, etc.
I haven’t toyed around with fitday.com, so I don’t know anything about it. The only thing is that I don’t know how to set up two different meal plans under one account with ND.com (idk if you even can) so I made an account for low carb days and one for carb ups.
