I also use nutritiondata.com because of the very specific macronutrient breakdowns…I made a spreadsheet that calculates a running total of carbs, protein, and fat, and subtracts it out of my daily goal numbers so I know how much I have left to eat at any given time. I just entered in my most commonly consumed foods (eggs, bacon, chuck roast, cheese, whey, berries, whatever) and their macros for a specific serving, so now all I do is input the amount I ate and it tallies everything up for me. It was kind of a pain to put together at first, but now if I eat a new food I just add it in…it’s nice because I know precisely how many berries I get to have for a bedtime snack, lol.
[quote]tams88 wrote:
[quote]ashylarryku wrote:
Tams -
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]
lol, sorry but I’m not really sure. I know you’re not supposed to toy around with the diet unless you’ve been on it for a while. I would say maybe have 1 day where you get in around 4-500 CHO and then maybe 2-300 the next day and see how that works out. You never know until you experiment 
-Adam
[quote]ashylarryku wrote:
[quote]tams88 wrote:
[quote]ashylarryku wrote:
Tams -
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]
Two days! Forgot you guys sleep when im awake! Have been reading some more old threads and a few do a refeed for just the one day from the word ‘go’. Will carry on like this cause if you go overboard on day two you will just put on fat. Grosse, can see my abs, ha, love it. Thanks Adam. How long you been on AD?
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]
lol, sorry but I’m not really sure. I know you’re not supposed to toy around with the diet unless you’ve been on it for a while. I would say maybe have 1 day where you get in around 4-500 CHO and then maybe 2-300 the next day and see how that works out. You never know until you experiment
-Adam[/quote]
Tams -
I have been on the AD since January 1st. My New Year’s Resolution on accident lol. I agree with the 1 day CHO load as I am doing something similar actually. “Ovalpline” who says he would eat 15-18XBW during the weekdays and just have one CHO day where he would literally eat everything in sight of up to 8-10,000 cals worth of food and still make progress!
I don’t recommend doing this lol, but this just goes to show it is a good idea to stick with one day and get in as many CHO as you want (literally) in that one day, if your goals are fat loss. I’m taking in 2,000 on off days and 2,500 on training days during the work and plan on getting in around 6,000 cals on Saturday just to see how things turn out after a few weeks.
-Adam
[quote]ashylarryku wrote:
Tams -
I have been on the AD since January 1st. My New Year’s Resolution on accident lol. I agree with the 1 day CHO load as I am doing something similar actually. “Ovalpline” who says he would eat 15-18XBW during the weekdays and just have one CHO day where he would literally eat everything in sight of up to 8-10,000 cals worth of food and still make progress!
I don’t recommend doing this lol, but this just goes to show it is a good idea to stick with one day and get in as many CHO as you want (literally) in that one day, if your goals are fat loss. I’m taking in 2,000 on off days and 2,500 on training days during the work and plan on getting in around 6,000 cals on Saturday just to see how things turn out after a few weeks.
Cool, glad we’re on the same page literally, nice to have someone to refer too. Def sounds good, dont think i had enough with my 300 cho sun as felt shit during training today. Going to go for 600g clean this week. Roll on sunday! Tams
-Adam[/quote]
Thanks for the fitday and nutritiondata info guys, and for saving me $$$ and time on new AD books. I’ll try both of the nutrition trackers out.
Tams,
I have been experimenting with doing the same style of carbing up with the limiting it to an intense 1-day. Dr. D actually says this is a good way to go about it in the MD for fat loss. I remember the reasoning being that it is harder for your body to lay down fat in such a small timeframe. The way I understand it is, during the normal carbup your body is likely to only accumulate fat towards the end of sunday(2nd day) when you’re beginning to spill over. During the 1st day of a carbup your system is utilizing all the carbs and shuttling them into the muscle stores and there is very little if any excess that could spillover and store as fat. I did a 1day carb up last week and experienced good results. My weight did increase from the increase in glycogen and the associated water, however I didn’t get the bloated or full feeling. I will say that I have had better pumps in the gym from the weekends that I did a 2-day carbup tho. My weight also increases by about 4 more pounds when I do the 2day carbup compared to the 1day. So maybe Im not completely filling myself on the 1day carbs and maybe need to eat even more…IDK only experimenting will tell. Dr.D said that some people can get benefits from as many as 10,000 kCals on a saturday. Note: he did say this is not typical and an extreme obviously.
Brian
[quote]AirBoren wrote:
Tams,
I have been experimenting with doing the same style of carbing up with the limiting it to an intense 1-day. Dr. D actually says this is a good way to go about it in the MD for fat loss. I remember the reasoning being that it is harder for your body to lay down fat in such a small timeframe. The way I understand it is, during the normal carbup your body is likely to only accumulate fat towards the end of sunday(2nd day) when you’re beginning to spill over. During the 1st day of a carbup your system is utilizing all the carbs and shuttling them into the muscle stores and there is very little if any excess that could spillover and store as fat. I did a 1day carb up last week and experienced good results. My weight did increase from the increase in glycogen and the associated water, however I didn’t get the bloated or full feeling. I will say that I have had better pumps in the gym from the weekends that I did a 2-day carbup tho. My weight also increases by about 4 more pounds when I do the 2day carbup compared to the 1day. So maybe Im not completely filling myself on the 1day carbs and maybe need to eat even more…IDK only experimenting will tell. Dr.D said that some people can get benefits from as many as 10,000 kCals on a saturday. Note: he did say this is not typical and an extreme obviously.
Brian[/quote]
Hey Brian, def worth us doing the 1 day you can prob eat as much as you like cause i dont think its phsyicaly poss to eat loads of cals from carbs as the clean sources are not exactly calorific! Wont be long i will be a figure girl. Cnt remember if ive read it but whats your goal?
Tams
I read some people doing a 1 day carb up… But i think the second day is important too.
When you are cutting, your body responds to it, for instance your leptin and thyroid will decrease, and more methabolic changes will occure.
I think it is more benificial to do the 2nd day too. To reverse some more of the side-effects, a second day of carbs is a second signal for the body that the bad days are gone, i suppose…
what is the opinion of my fellow ADers??
Well I have only done the 2 day carb-ups. This is only my 7th week on the diet so I don’t want to start changing anything too soon, just trying to go “by the book” for now. Although I can say that I was bulking my first month on it with little IF ANY fat gains. Only these past two weeks have I been doing a half-ass cut ( eating maintenance/slightly above on workout days, below maintenance on off days) and can already tell the fat is drifting away. I even push the CHO ups to the limits, eating a lot of Pop Tarts, ice cream, pizza and the goodies 
The second day is usually very clean though. Pretty much nothing but oatmeal. I think one should only go to a 1 day CHO load if they are trying to get into single digit body fat. But if you are just trying to get a decent set of abs for summer time 2 day CHO are fine.
Again, this is only my 7th week so I’m no Disk Hoss (where is that brilliant s.o.b.?) but these are my 2 cents.
-Adam
Larry/Brian/Pro -
Any progress to report? Larry, you are know in your 7 week, is the fat lost more apparent in week 7 then it was in the first 6 weeks? I am in week 5 and I am still unsure of much progress in the past couple of weeks. It seemed like a made some progress in weeks 1 and 2, and now 3/4/5 I feel like I have been at a stand still.
Also, for you guys who hate cooking and want something quick and cheap, Walmart has their rotisserie chicken for like $4.99 a chicken, and 6 oz of it has 20g of fat (5 sat), 2g of carbs, 34g of protein, 320 cals. I just mowed some down for lunch, seems to fit the diet pretty nicely, and its cheap and quick. I know this might mean more to you college guys (Larry, Brian).
[quote]protein-pro wrote:
I read some people doing a 1 day carb up… But i think the second day is important too.
When you are cutting, your body responds to it, for instance your leptin and thyroid will decrease, and more methabolic changes will occure.
I think it is more benificial to do the 2nd day too. To reverse some more of the side-effects, a second day of carbs is a second signal for the body that the bad days are gone, i suppose…
what is the opinion of my fellow ADers??
Hey, i c your point and def i understand but say i had 300g of cho on day one and 250g on day 2 what would be the diff if i just ate 550g on my only day? Everyone else??? Thans
[/quote]
[quote]smithers584 wrote:
Larry/Brian/Pro -
Any progress to report? Larry, you are know in your 7 week, is the fat lost more apparent in week 7 then it was in the first 6 weeks? I am in week 5 and I am still unsure of much progress in the past couple of weeks. It seemed like a made some progress in weeks 1 and 2, and now 3/4/5 I feel like I have been at a stand still. [/quote]
I know I’m only 7 weeks in, but I do think fat loss is much better the farther you are in. I’m thinking of doing 1 CHO day, but make it HUGE, rather than the 2 day load. I’ve been skimming through the original thread and see a lot of people have had better results with 1 big day rather than the full weekend. I’ll try this out and keep you guys updated as to what happens. I think AirBoren has been doing the 1 day so you might be able to ask him if he is getting results.
YO BRIAN! chime in here buddy
Haha, thanks for the tip. I’m lucky enough that I live 20 minutes away from my mom, so i meet up with her every now and then to make a trip to Costco. Pretty awesome to have a cool mom that rewards my hard work towards my engineering degree with a BUNCH of tuna, olive oil, and broccoli among other things lol
On a side note, strength gains in the gym have been insane! The beginning of the new year, i deadlifted 300 lbs for my 1RM but just last Monday I did 250 X 15! All other lifts have gone up as well but I am most proud of this
[quote]smithers584 wrote:
Larry/Brian/Pro -
Any progress to report? (Larry, Brian). [/quote]
got my bf measured tomorrow… first week i am cutting, looks better but really dont know yet… i will report tomorrow
Sounds good! I have been sick all week, so I havent even stepped on a scale or trained at all. However, I have been sticking to the diet, so hopefully I am still make progress in the fat loss area. I think I will be back in the gym on Friday (hopefully), so I will be able to weigh myself and compare my measurements.
I haven’t used any body fat measurements or anything (don’t think they’re too reliable) but from the old abdomen pinch and mirror checks, I’d say progress is being made. and the awesome thing is, scale weight is pretty much the same! I’d much rather trade fat for muscle than just lose fat by itself
I took some pictures the night before starting the diet so I may throw up some progress pics after a few months or so if things are going good.
-Adam
1st…Tam – For me I always want what I can’t have, the same thing every male wants, more strength and less fat. That was my main reason for joining the AD society. I understand that very few people actually get both at the same time with the AD. So I would say that my main goal on the AD right now is to lose bodyfat. I haven’t been drastic will the reduction of cals though because I am only a month into this lifestyle and don’t want to sabotage the shifting over.
2nd… I will admit I have already experimented with a 1 Day carbup, I talked about this on the previous page, it felt alot better physically and I became depleted earlier in the week. I do believe that my WO’s later in the week slightly suffered due to the earlier depletion. I did a 2day carbup this past weekend and everything in my week has shifted 1 day exactly. I expect to be back to my lower bodyweight tomorrow morning, when last week this happen on Wed morning. I too have read most of the forum and agree with Ashylarry, most vets and other AD users have said that to lose bf% you should limit your carbup to 1 day. This one day is all the “signal” the body needs to know that it won’t be going without carbs for too long. Humans are creatures of habit, after a few weeks your body understands when it will receive the glycogen and how long it will need to preserve it until it receives more. Another thing that is very important for fat loss that relates to the body’s ability to adapt it that you need to change things up and keep your body guessing as to what is going to come next. Waving your calories is a good way to speed up fat loss because your body doesn’t go into starvation mode instantly, so the days when your calories are low, your body will use BF for energy.
3rd — As for results, I haven’t got to do enough of a cutting phase to tell if it actually works, but I did feel like I was losing fat quickly and was leaner last week after reducing cal about 500/day, unfortunately I followed this up with a terrible 2 day carbup and think I layed back down some of the fat. I ate 2 cups of ice cream Sunday night so this was probably not the best thing to do…lol.
On the flip side, I weighed about the same weight friday before my last carbup as I did when I started the diet, I can bench atleast 30# more(after months of maintaining). All my other lifts have increased, I just havent kept as good of records of this. Using the clothes/mirror test I love the way my body have been changing. Before I went out last weekend I had to cut a new beltloop. Talk about a good feeling. My sleeping habits have been amazing as well.
Needless to say I won’t be leaving the AD anytime soon. I’ve been through about 3-4 different diets with amazing self-control and seen not much BF loss for alot of muscle loss. I feel like I have approached the eating habits of this diet half-ass so far and have been getting quality results. I feel very confident that when I’m fully adapted and utilize some of the modifications(4/1,RD) that the fat will just fall off.
Brian
I think one of the most important differences between the AD and the other diets was that on the other diets I force myself to live by the motto.
“Eat to Live, Don’t Live to Eat”
well with the AD, I don’t have to, I enjoy the AD foods, maybe a little too much lol, because now I catch myself wanting to eat things because they taste good. No more forcing down atleast a can of tuna a day…bring on the beef. Once I learn to control my cravings while eating the AD foods only better results can come from it.
I used to live (unconsciously due to brain-fog) on 1200 cals a day on some diets, if that is the most “radical” calorie limit on the AD then I should have no problem with the cutting phase.
Brian
Awesome, thanks for the tips, few more weeks will wave kcal then rather than just reduce. I weight train heavy 6 days per week so shall i just do low kcal on easier sessions like arms?shoulders? sun is myday off when i carb load cant workout with carbs in system! I guess it doesnt matter sometimes if i have lower cal’s on leg day cause will use bf for fuel or do you think this may burn muscle? #
Tams
[quote]tams88 wrote:
Awesome, thanks for the tips, few more weeks will wave kcal then rather than just reduce. I weight train heavy 6 days per week so shall i just do low kcal on easier sessions like arms?shoulders? sun is myday off when i carb load cant workout with carbs in system! I guess it doesnt matter sometimes if i have lower cal’s on leg day cause will use bf for fuel or do you think this may burn muscle? #
Tams
[/quote]
Don’t worry about losing muscle on this diet, it is very protein sparing. I have reduced my protein intake a lot since being on the AD. As long as your calorie deficit is reasonable and you’re not starving yourself, you shouldn’t lose much if any muscle. And if you’re giving your body a reason to do so (lifting with intensity, not just going through the motions ;)) then it’s possible to gain a little muscle while dropping weight. Very hard, and maybe not probable, but possible.
-Adam