I stayed on the AD my entire off-season, but not super strict. I did not have a carb weekend per say, but simply ate carbs when I felt the need and/or to suit the occasion. I started dieting Monday for my next comp and decided to check my body fat percent.
I’m not a huge fan of percentages because they don’t win shows, although they are a useful tracking device. Anyway, I was 8.4% after 7 months off-season. AD rocks!
Hey all…
I apologize if this has been covered in previous threads, but I can’t read all posts in all AD threads, and the ‘search’ function hasn’t been all that helpful, so here goes:
I am starting the AD next week because I have stalled on Lyle McDonald’s UD 2.0. I suspect that the low levels of dietary fat and the length of the carb-loads (and the amount of carbs) are to blame. I am currently 195lbs approx 12-13 % bf.
I am simply wondering which type of training has yielded the best fat loss results for the AD’ers here. I was considering Poliquin’s German Body Comp or Staley’s EDT. I don’t know if it is relevant, but I train at 5 am. Also, how much and what type of cardio do folks incorporate while on the AD?
Any help is greatly appreciated. Peace.
[quote]Mark74 wrote:
I stayed on the AD my entire off-season, but not super strict. I did not have a carb weekend per say, but simply ate carbs when I felt the need and/or to suit the occasion. I started dieting Monday for my next comp and decided to check my body fat percent.
I’m not a huge fan of percentages because they don’t win shows, although they are a useful tracking device. Anyway, I was 8.4% after 7 months off-season. AD rocks![/quote]
That’s great Mark! Hard work pays off man
Can you elaborate on our eating a little more? Did you have CHO around your workouts? Or did you go full AD and just eat carbs whenever you felt like it?
[quote]Mark74 wrote:
I stayed on the AD my entire off-season, but not super strict. I did not have a carb weekend per say, but simply ate carbs when I felt the need and/or to suit the occasion. I started dieting Monday for my next comp and decided to check my body fat percent.
I’m not a huge fan of percentages because they don’t win shows, although they are a useful tracking device. Anyway, I was 8.4% after 7 months off-season. AD rocks![/quote]
So how far between carbs did you usually wait? Was it more or less than 5/7 days. And how mwny would you usually get?
[quote]OdysseusUnbound wrote:
Hey all…
I apologize if this has been covered in previous threads, but I can’t read all posts in all AD threads, and the ‘search’ function hasn’t been all that helpful, so here goes:
I am starting the AD next week because I have stalled on Lyle McDonald’s UD 2.0. I suspect that the low levels of dietary fat and the length of the carb-loads (and the amount of carbs) are to blame. I am currently 195lbs approx 12-13 % bf.
I am simply wondering which type of training has yielded the best fat loss results for the AD’ers here. I was considering Poliquin’s German Body Comp or Staley’s EDT. I don’t know if it is relevant, but I train at 5 am. Also, how much and what type of cardio do folks incorporate while on the AD?
Any help is greatly appreciated. Peace.[/quote]
Fat loss is calories in calories out. Forget macros or whatever and focus on eating less than you burn. It’s totally possible to get sub 10% with just weight lifting a few times a week. Recalibrate your diet
[quote]bkmacky9288 wrote:
[quote]OdysseusUnbound wrote:
Hey all…
I apologize if this has been covered in previous threads, but I can’t read all posts in all AD threads, and the ‘search’ function hasn’t been all that helpful, so here goes:
I am starting the AD next week because I have stalled on Lyle McDonald’s UD 2.0. I suspect that the low levels of dietary fat and the length of the carb-loads (and the amount of carbs) are to blame. I am currently 195lbs approx 12-13 % bf.
I am simply wondering which type of training has yielded the best fat loss results for the AD’ers here. I was considering Poliquin’s German Body Comp or Staley’s EDT. I don’t know if it is relevant, but I train at 5 am. Also, how much and what type of cardio do folks incorporate while on the AD?
Any help is greatly appreciated. Peace.[/quote]
Fat loss is calories in calories out. Forget macros or whatever and focus on eating less than you burn. It’s totally possible to get sub 10% with just weight lifting a few times a week. Recalibrate your diet[/quote]
x2
The AD isn’t magic by any means. If you’re still eating too much and not training hard enough, you won’t lose fat.
[/quote]
Fat loss is calories in calories out. Forget macros or whatever and focus on eating less than you burn. It’s totally possible to get sub 10% with just weight lifting a few times a week. Recalibrate your diet[/quote]
I know I don’t post often but this is misleading and don’t take this the wrong way, Im just trying to help like everyone else. Fat loss is not calories in calories out. However weight loss is.
If you want to lose weight it is that simple, burn more than you intake and the scale will drop but it is not guaranteed that you will lose only fat, muscle will go with it without enough protein intake and weight training to help prevent your muscle from being destroyed and that is just the surface.
I will agree that IMO it will be easier to lose fat when reducing calories but I would suggest reducing them as slow as possible to the point where you feel you are still getting leaner, if it stalls then reduce them some more.
Brian
p.s. I never can get those quotes to work.
yea I should’ve wrote out a preface for that broad statement. My B guys.
Anyway, currently hitting up the Rapid Fatloss Diet (really just for the challenge and the results of course). Then I’ll be doing what I can on this thread since I have 3-3.5 years experience
Thanks for the input all. I certainly don’t think the AD is magical. I’m fully aware of the effort that is necessary. I simply have burnt out on UD 2.0. The low-fat during the week leaves me feeling like shite with very little energy/motivation to train.
The carb-ups are making me moody (even though I am sticking to clean carbs). I believe that the amounts (7-8grams of carbs per pound of LBM) are too high for me.
After much soul searching, I have decided to simply go back to 5/3/1 training. I’m not sure why I ever got away from it. Heck, I was making strength gains on 5/3/1 while following Rapid Fat Loss, so I’ll go back to Wendler’s program and follow the AD eating guidelines. Simple. Brutal. Efficient. Thanks for the help guys. Peace.
Alright found my favorite go to sweet treat of ALL time during the week. (requires oriental market) Magic Bullet is perfect for this btw. Anyway…handful of ice cubes (4-6) 1 serving of protein powder, and 1 T Konjac powder (glucomannon). Fill rest of cup with water or unsweetened almond milk. Blend. Leave in fridge for 20-30 min( could be less it’s just how long it took me to get to it today) and you have a pudding like mix.
Options include flax, psyllium, nuts, some berries, Greens powder, cocoa powder, stevia (recommended), serving of vegetable (best to me are kale/broc/spinach/cucumbers/cauliflower.
To make creamier you could add any desired amount (depending on carbs left for the day) of greek yogurt, cottage cheese, sour cream, or cream cheese. Oh man definitly not drinking my protein powder anymore 
Sup guys. I have been on AD style eating for a bit now, after coming off RFL for about 2 months. I just started training in the AM instead of PM, what would be a good small breakfast about an hour before lifting?
I usually get up at 5am, slam a shake with scoop of natty PB. Getting a little tired of that every day, lol.
How about 4-5 eggs, cup of coffee?
I’ve been running Big Beyond Belief 6 day schedule, which is why I am lifting in the AM so I make sure to get those 6 days in.
EDIT: I don’t have the weekend carb ups per AD. I usually have some small carbs AFTER workout, in a solid meal (usually ham & cheese omellete, 2 slices of rye bread).
[quote]aspengc8 wrote:
Sup guys. I have been on AD style eating for a bit now, after coming off RFL for about 2 months. I just started training in the AM instead of PM, what would be a good small breakfast about an hour before lifting?
I usually get up at 5am, slam a shake with scoop of natty PB. Getting a little tired of that every day, lol.
How about 4-5 eggs, cup of coffee?
I’ve been running Big Beyond Belief 6 day schedule, which is why I am lifting in the AM so I make sure to get those 6 days in.
EDIT: I don’t have the weekend carb ups per AD. I usually have some small carbs AFTER workout, in a solid meal (usually ham & cheese omellete, 2 slices of rye bread). [/quote]
If you’re doing BBB, I assume you’re trying to gain right now. I’d say if you’re gonna do eggs, throw some EVOO in there to get some solid calories in. It adds some solid calories without filling up your stomach so it shouldn’t mess with your training.
[quote]ashylarryku wrote:
[quote]Mark74 wrote:
I stayed on the AD my entire off-season, but not super strict. I did not have a carb weekend per say, but simply ate carbs when I felt the need and/or to suit the occasion. I started dieting Monday for my next comp and decided to check my body fat percent.
I’m not a huge fan of percentages because they don’t win shows, although they are a useful tracking device. Anyway, I was 8.4% after 7 months off-season. AD rocks![/quote]
That’s great Mark! Hard work pays off man
Can you elaborate on our eating a little more? Did you have CHO around your workouts? Or did you go full AD and just eat carbs whenever you felt like it?[/quote]
I tried a couple different ways. The first being simply going until I felt like carbs or the occassion presented itself - typically every 5-7 days. The other approach was consuming about 40-60 fast acting carbs pre-workout (Surge Workout Fuel or Finibar) and then no other real carbs besides veggies and nuts the rest of the week. Both methods seemed to return similar results, but I probably preferred the first because then I wasn’t a “dieting outcast” at social events.
Two pounds down my first week back on full-blown AD and another 26 to go!
[quote]Mark74 wrote:
[quote]ashylarryku wrote:
[quote]Mark74 wrote:
I stayed on the AD my entire off-season, but not super strict. I did not have a carb weekend per say, but simply ate carbs when I felt the need and/or to suit the occasion. I started dieting Monday for my next comp and decided to check my body fat percent.
I’m not a huge fan of percentages because they don’t win shows, although they are a useful tracking device. Anyway, I was 8.4% after 7 months off-season. AD rocks![/quote]
That’s great Mark! Hard work pays off man
Can you elaborate on our eating a little more? Did you have CHO around your workouts? Or did you go full AD and just eat carbs whenever you felt like it?[/quote]
I tried a couple different ways. The first being simply going until I felt like carbs or the occassion presented itself - typically every 5-7 days. The other approach was consuming about 40-60 fast acting carbs pre-workout (Surge Workout Fuel or Finibar) and then no other real carbs besides veggies and nuts the rest of the week. Both methods seemed to return similar results, but I probably preferred the first because then I wasn’t a “dieting outcast” at social events.
Two pounds down my first week back on full-blown AD and another 26 to go![/quote]
I do kind of both of what you’re doing lol. I try to keep it to just 50-100g simple carbs before/curing workouts and then whenever I’m eating out I’ll get some if I have to.
Good luck with the competition!!! Keep us updated on how things go if you can
Are you guys ready for pork rind pancakes?..surprise! Didn’t think you were. I’ll preface by stating I haven’t eaten these yet as I’m on my last few days before my refeed on RFL
PORK RIND PANCAKES
adapted from the Wonder Waffle recipe found in the lo-carb forums
4 large eggs
2 Tbls. heavy cream (plus more to thin if need be)
2 Tbls. water (plus more to thin if need be)
1 Tsp. vanilla extract
3 Pkt. Splenda
3-4 ounces of crushed/ground pork rinds
1/4 Tsp. ground cinnamon
1/4 tsp pumpkin spice
use a food processor to get the pork rinds down to a fine, almost powdery consistency.
Beat the eggs then add the cream, water, and vanilla extract and beat some more. Mix the Splenda with the cinnamon and then add that to the eggs. (Mixing the cinnamon with the Splenda before adding helps to keep the cinnamon from clumping up as much.) When well blended mix in the ground pork rinds.
Let the mixture sit for a couple of minutes until it thickens. Then stir and check the consistency. It should be thick, but not to thick to spoon easily. If too thick, add a little water. i found that i needed to add quite a bit of water and maybe a little more cream. If too thin, add a little bit more pork rinds, but i doubt it will be too thin. now go ahead and make your cakes as you normally would. i found that spreading them out with the back of the spoon as they hit the pan helps. they shouldn’t be too thick…do a few testers.
been a while since i’ve posted, just want to update on what ive learned from my time on the ad. for weight loss i was getting good results eating 2400 cals a day and having day and a half carb ups.
towards the end though i started cutting too many cals during the week and eating waayyyy too much on the weekends, and i had changed my carb ups to a full two days. DONT MAKE THIS MISTAKE. eat enough during the week and keep the carb ups reasonable for best results.
i got off the ad cause i had developed terrible pig out patterns that were becoming harder and harder to shut off. now my diet is about 35/45/20 protein/fat/carbs and 2800-3200 cals a day, with all carbs coming from fruits and veggies, mostly around workout time.
i do go out to eat now and then, but usually get seared tuna or something along those lines. however, if i do really really want something, i just eat it rather than not eating it then a few days later unleashing unholy wrath on a box/bag/tub of processed garbage that just makes me feel weird.
overall though, the ad is awesome when worked properly! i just let myself develop some poor habits.
[quote]Vegetable Man wrote:
been a while since i’ve posted, just want to update on what ive learned from my time on the ad. for weight loss i was getting good results eating 2400 cals a day and having day and a half carb ups.
towards the end though i started cutting too many cals during the week and eating waayyyy too much on the weekends, and i had changed my carb ups to a full two days. DONT MAKE THIS MISTAKE. eat enough during the week and keep the carb ups reasonable for best results.
i got off the ad cause i had developed terrible pig out patterns that were becoming harder and harder to shut off. now my diet is about 35/45/20 protein/fat/carbs and 2800-3200 cals a day, with all carbs coming from fruits and veggies, mostly around workout time.
i do go out to eat now and then, but usually get seared tuna or something along those lines. however, if i do really really want something, i just eat it rather than not eating it then a few days later unleashing unholy wrath on a box/bag/tub of processed garbage that just makes me feel weird.
overall though, the ad is awesome when worked properly! i just let myself develop some poor habits.
[/quote]
I feel the exact same way man. Those CHO loads just mussed with my head lol. I would eat fine on the weekdays and then eat everything in sight on weekends. The AD is a learning tool I think. Right now I’m eating AD without the weekend loads and I have 50-100g carbs around workouts in the form of Gatorade. My strength has been shooting up like magic since I added carbs back in
Hey Dude,
So you are on more of a carbs approach rather than the actual AD.
I too have experimented with pre/during carbs and less fats coupled with higher protein…whilst I have gotten lean I FEEL more hungry, less energetic and less cognitively alert.
So I thought I would re-read almost EVERYTHING on the AD and decided to get back on the AD with much more fats, less protein and limited carbs…todays workout I was MUCH stronger and FEEL much more awake etc. I think personally I function much better with more fat in my diet.
I understand the diet more now after reading the AS, which I bought a while back again in more detail. The most important point is ensuring fat adaption and once FULLY adapted, one can tell whether additional carbs are required etc…not for me. As SIMPLE as the AD/AS looks and is, one can still NOT carry it out correctly and now benefit from it to its full potential, i.e. getting too fat from shitty overlly long carb ups etc. Also trying to mix and match diets with it…Personally I never looked at the diet the same after fucking it up a few years back and getting waaaay too fat, so adopted many’s view on it not been a great way to optimise bodycomposition, which it is!
Anyway, not saying what you are doing in wrong, just saying…one thing I will ALWAYS stand by is that results/proof trump theory ANYDAY…so if what you are doing is working for YOU, stick with it.
GJ
Is it more important on non-training to keep fat higher or protein? I’m lowering calories and need to know where from.
Hi,
I have some confusion about the initial phase. Some places I have heard/read 12 days of non-carb, but in Di Pasqs book I read nothing of the sort and the first carbup takes place during the first week.
What’s the score? Also i’ve searched and read and noticed that some peeps say his old book is outdated and outmoded; is there a better AD for a powerlifter/strongman?
Any links or pointers would be useful thanks. At the mo im doing a 12day shift phase and i’ve got Pasqs book at home.
Cheers
H