[quote]JamesBrawn007 wrote:
With all the current hype regarding peri-workout nutrition (I’m thinking pre/post-workout carb loading, etc), what do you ADers ingest around the workout period?[/quote]
Whey does it brotha. I mix a big bottle of 2 scoops whey, 5-10g creatine, and 25-35g BCAA. It’s been said plenty times in the thread that carbs are not needed, especially when you’re fat adapted. Couldn’t tell you any science/reasoning behind it but if you search through the original thread, DH tells all about it.
[quote]JamesBrawn007 wrote:
With all the current hype regarding peri-workout nutrition (I’m thinking pre/post-workout carb loading, etc), what do you ADers ingest around the workout period?[/quote]
Whey does it brotha. I mix a big bottle of 2 scoops whey, 5-10g creatine, and 25-35g BCAA. It’s been said plenty times in the thread that carbs are not needed, especially when you’re fat adapted. Couldn’t tell you any science/reasoning behind it but if you search through the original thread, DH tells all about it.
-Adam[/quote]
This is pretty much what I do also. I am in it to lose BF while trying to maintain muscle though, so I am not concerned about gaining muscle at this moment. However, I was back in the Gym today after a week of not training due to illness, and I was amazed at my strength. It had been two full weeks since I last trained chest/back, and my lifts were still higher than the last session. It seems I am getting stronger on this diet, I am losing fat, and I am still in a caloric deficit.
However, once I get to where I want to put on some size again (after I am done cutting down my BF), I think I am going to try bumping up my cals and see what happens. If that does nothing for me muscle wise, then I will add carbs in post workout, even if it puts me over my limit.
Confession time guys…I have been been on the AD for a few months now as you guys know, but the last week or two I have been experimenting with carbs around my workouts. I have tried 50 grams of dextrose pre/during with some oatmeal after and then cut my refeed to usually a few hours. I honestly felt pretty good doing this and I realized I can’t start my carb load before my training ( I feel like crap the whole workout).
This week I think I try a little more Poliquin-esque type of workout nutrition with some BCAAS pre/during, and then CH plus 50 grams of dextrose after, and then the one big meal refeed. I am kind of going for a recomp as I want lean up a little but still keep my strength up (only 25 more lbs to go for 605 deadlift).
[quote]JamesBrawn007 wrote:
With all the current hype regarding peri-workout nutrition (I’m thinking pre/post-workout carb loading, etc), what do you ADers ingest around the workout period?[/quote]
none…take my whey before and bcaa + glutamine after… but i am thinking about adding bcaa peri
Why if you guys have read the previous thread with DH’s recomendations for pre/post workout cho are you still trying stuff. Im sure you have all said you are getting results from this diet why confuse your bodies by changing cho consumption? Not wanting to sound rude just wondered incase im missing out. lol
Why if you guys have read the previous thread with DH’s recomendations for pre/post workout cho are you still trying stuff. Im sure you have all said you are getting results from this diet why confuse your bodies by changing cho consumption? Not wanting to sound rude just wondered incase im missing out. lol[/quote]
I am merely experimenting. I am usually all about not changing the plan, but Dr. Di has stated that you can start experimenting after you have been on the diet a few months. My main problem with the normal way was that with my training schedule, I had to train on a refeed day, and this workout suffered. If I didn’t start the refeed til after the workout I felt like I could not get enough carbs in to properly reload, so I am doing a few minor tweaks and seeing how my body responds.
I’ve seen a lot of people say not to try anything too crazy until you are fully adapted, which is a solit 6 months or so. I’m not planning on doing anything different until around that time. that is, if I ever experiment at all anyway. Results are more than good so far so why change what’s already working? just my opinion.
[quote]ashylarryku wrote:
I’ve seen a lot of people say not to try anything too crazy until you are fully adapted, which is a solit 6 months or so. I’m not planning on doing anything different until around that time. that is, if I ever experiment at all anyway. Results are more than good so far so why change what’s already working? just my opinion.
-Adam[/quote]
I agree with what you are saying. Like you said, if the results are good, keep doing what your doing. My weekend workouts suffered due to the carb load so something had to change. But enough about me and my experiments. I am not claiming that I am on the AD specifically anymore, I just abide by its principles probably 90% or so. I won’t pervert this thread with my blasphemies anymore…haha
[quote]ashylarryku wrote:
I’ve seen a lot of people say not to try anything too crazy until you are fully adapted, which is a solit 6 months or so. I’m not planning on doing anything different until around that time. that is, if I ever experiment at all anyway. Results are more than good so far so why change what’s already working? just my opinion.
-Adam[/quote]
I agree with what you are saying. Like you said, if the results are good, keep doing what your doing. My weekend workouts suffered due to the carb load so something had to change. But enough about me and my experiments. I am not claiming that I am on the AD specifically anymore, I just abide by its principles probably 90% or so. I won’t pervert this thread with my blasphemies anymore…haha[/quote]
Yes, how very dare you say your a true ADer lol Joking. I agree workouts are the most important part and if its not fitting with you do what you can to make it work. Though why not have one cho day as a rest day and have say sat p/f for bfast then train then cho for rest of day. I know i would not be able to train on cho either. I will shut up now! ha
From listening to Mauro Dipasquale recently, he doesn’t recommend whey protein around the workout, since we know that Whey is the fastest digesting but can also enter gluconeogenis the fastest as well raising insulin and creating carbs. He recommended a casein/fat or other slower digesting protein(steak). A great point he made was about post workout carbs, he says all the studies have focused on glycogen compensation for the ENDURANCE athlete and had nothing to do with hypertrophy. He stated protein synthesis is the most important factor in muscle growth. If anyone wants to listen to him, it was on superhumanradio.com.
[quote]ob205 wrote:
From listening to Mauro Dipasquale recently, he doesn’t recommend whey protein around the workout, since we know that Whey is the fastest digesting but can also enter gluconeogenis the fastest as well raising insulin and creating carbs. He recommended a casein/fat or other slower digesting protein(steak). A great point he made was about post workout carbs, he says all the studies have focused on glycogen compensation for the ENDURANCE athlete and had nothing to do with hypertrophy. He stated protein synthesis is the most important factor in muscle growth. If anyone wants to listen to him, it was on superhumanradio.com.
[quote]ob205 wrote:
From listening to Mauro Dipasquale recently, he doesn’t recommend whey protein around the workout, since we know that Whey is the fastest digesting but can also enter gluconeogenis the fastest as well raising insulin and creating carbs. He recommended a casein/fat or other slower digesting protein(steak). A great point he made was about post workout carbs, he says all the studies have focused on glycogen compensation for the ENDURANCE athlete and had nothing to do with hypertrophy. He stated protein synthesis is the most important factor in muscle growth. If anyone wants to listen to him, it was on superhumanradio.com.
OB[/quote]
Interesting stuff, I will have to check that out.[/quote]
I also just read a short article saying that refilling glycogen stores after resistance exercise may decrease amino acid uptake ('cause the tank is already full, so to speak).
[quote]ob205 wrote:
From listening to Mauro Dipasquale recently, he doesn’t recommend whey protein around the workout, since we know that Whey is the fastest digesting but can also enter gluconeogenis the fastest as well raising insulin and creating carbs. He recommended a casein/fat or other slower digesting protein(steak). A great point he made was about post workout carbs, he says all the studies have focused on glycogen compensation for the ENDURANCE athlete and had nothing to do with hypertrophy. He stated protein synthesis is the most important factor in muscle growth. If anyone wants to listen to him, it was on superhumanradio.com.
OB[/quote]
This just blew my mind
Haha, damn I wish DH was around so he could throw in his 2 cents on this.
Just got done reading all 385 pages of the original “My Experience…” thread. All I have to say is Disc Hoss is the man, one of the first and only members to have references and footnotes in his posts. The amount of time and effort he put in there helped me immesurably to get started.
I got the ebook last week and started the diet yesterday. I’ve gone low carb in the past, but never to gain mass.
I’m at 185lbs, 11% bf . Looking to get up to 200lbs by May 1st and keep the bf as close to 10-11% as possible. That gives me about 8-9 weeks at 1.5 - 2lbs per week, hopefully I can get there.
Starting off at 3300-3400 cal per day. Looking to bump it up to 4000-4200 in the next 3 weeks to trurly get into the “mass phase.”
Last week I did not train because I was sick, but I weighed in Friday before carb up at 196.2 lbs.
Carbed up 36 hours, Friday afternoon until Saturday night, weighed in Sunday afternoon at 196.0 lbs (pre-training)
Trained heavy chest/back Sunday afternoon, did not train Monday, weighed in at 191.6 lbs pre training today.
So it looks like I did not put any weight on from the carb up (probably still had glycogen stored from the prior carb up, because I did not train that week), and 48 hours later I am down 4.4 lbs?
This makes it appear that I am completely depleting my glycogen stores with 1 heavy workout. I typically add 4 lbs on carb up and drop 4 pounds 48 hours post carb up, but I typically have two heavy training sessions, one Sunday and one Moday.
So as of today, mid week 6, I have lost a net (weight after carb depletion initial - weight after carb depletion current) of about 5 lbs. Kinda slow, but I have not lost muscle, and possibly gained some.
That seems highly unlikely, unless your workout was an endurance event. Heck, you didn’t even work your legs that Sunday. I’d probably blame water weight fluctuation.
That seems highly unlikely, unless your workout was an endurance event. Heck, you didn’t even work your legs that Sunday. I’d probably blame water weight fluctuation.
[/quote]
What do you mean? If thats the case, tomorrow when I am completely depleted, I will weigh even less. This is pretty standard for me, +4 lbs when I carb up, -4 lbs 48 hours after carb up. The only difference this time is that I only had 1 heavy training sessions.
The session lasted a little over an hour (training with a partner) and included some very heavy benching, weighted chins, very heavy deads, and very heavy rows. When I say very heavy, that is just relative to what I usually do.
I did some LA work today, sprints followed by 30 mins ESW, and I am going to squat and train legs tomorrow if I feel good (the LA work can really drain your CNS). I guess I will report my weight again on Friday and see what it looks like.
Maybe I am not carbing up enough? I dont count anything really when I carb up, just keep a running total in my head. This weekend, I had somewhere around 300-350g of carbs/day. Mostly clean too, I dont want to risk laying down some BF.
I definitely think you should eat more. I think they suggest 250-300 carbs just on the mid-week carb spike. I have done both 1 & 2 day carb ups and on a 2 day I have been taking almost 1000g of carbs total and like 700-800g if I do a 1-Day. I'm 183 right now. But it is weird that your weight fluctuates like it does. I normally gain about 6-8 lbs depending on the size of the carb up and i would guess the amount of water is a big factor in the weight gain.
I usually eat high GI/II to low GI/II on the carb up. I try to eat meals no bigger than 125g at a time, so they can absorb all day. I also eat my sweets early and then cut them off and eat more healthy carbs. I think that its very important to stop before your too full. If I completely deplete myself I probably weight 1-2 more than when I started the AD…aka the same day as you. I have been lifting alot more weight and feel stronger, I don’t have anything for an accurate BF measurement except for the mirror. I feel like I’m in that range where you don’t see much change for a while around 10% but I think its going in the right direction. I hope so because I love eating like this. Hope this helps.
[quote]smithers584 wrote:
Maybe I am not carbing up enough? I dont count anything really when I carb up, just keep a running total in my head. This weekend, I had somewhere around 300-350g of carbs/day. Mostly clean too, I dont want to risk laying down some BF.[/quote]
Hey, are you doing carb up for one or two days? If its 1 you are def not getting enough cho with that, as my 1st carb up was only one day and i too 300g, all week my legs felt like lead! This sunday i had nearer 500g cho and feel much better strength wise, and im a girl, i havent put on weight at all so you will be fine
Tamsx