Heeelp
I am on my third day on the depletion stage and I have been crawling all day long. I went to the gym today and It was pathetic no strength at all. I have been cautiosly keeping my carbs on 30g actually I think much lower and my fat is on target at leat 40% as well as protein.
Are thr remaining 9 days are going to be this lame?
I am male 5?3 125lbs about 15%BF and I train on Chads protocols 5 days a week
[quote]indy483 wrote:
Heeelp
I am on my third day on the depletion stage and I have been crawling all day long. I went to the gym today and It was pathetic no strength at all. I have been cautiosly keeping my carbs on 30g actually I think much lower and my fat is on target at leat 40% as well as protein.
Are thr remaining 9 days are going to be this lame?
I am male 5?3 125lbs about 15%BF and I train on Chads protocols 5 days a week[/quote]
What does your total kcal intake look like? How much fat are you eating? How many vegetables? How old are you?
[quote]zdrax wrote:
indy483 wrote:
Heeelp
I am on my third day on the depletion stage and I have been crawling all day long. I went to the gym today and It was pathetic no strength at all. I have been cautiosly keeping my carbs on 30g actually I think much lower and my fat is on target at leat 40% as well as protein.
Are thr remaining 9 days are going to be this lame?
I am male 5?3 125lbs about 15%BF and I train on Chads protocols 5 days a week
What does your total kcal intake look like? How much fat are you eating? How many vegetables? How old are you?[/quote]
My goal is to cut to at least 10%.
I am 33. My macro bkdown is p38 c7 and f55 on a 1559 kcal/day. A have a normal serving of brocolli cauliflower daily
Try bumping your fat to 65-70% of your diet and taking your kcals up a bit. It’ll make the transition a bit easier.
[quote]zdrax wrote:
What’s on the carb up menu for this weekend folks?[/quote]
Sat…3 bananas, 3 packs oatmeal, 8 pancakes with syrup and butter, half a box of honeynut cheerios (great post workout) 1 ham sandwich, 3/4 gal of milk, 2 plates of spaghetti, 1 bowl of ice cream and 2 cookies, all sandwiched around a ME Bench day. Sun yet to come.
[quote]egcabanissiii wrote:
I find it absolutely amazing that a thread about an ‘outdated’, ‘unhealthy’, ‘you’ve got to be kidding me, you eat all that AND lose weight’, ‘there’s no way that is a healthy way to eat’, way of living is STILL, after a year, on the front page of the Nutrition Section. Hmm…maybe there’s something to this? My only mistake with the AD was to NOT follow it after last summers cutting cycle. I went more T-Dawg style over the winter. I’m an FFB, and I still get a little f’ed up when my weight gets over 220lb. However, I’m now at 210 (was at 227lb a month and a half ago) and my lifts are slowly going up so I’m going to stay around this weight for a while, summer be damned.
I’m back to doing the AD again. This time permanently. I have found I’m much better off staying between 30 and 50gms carbs during the week (I use percentages, it’s easier, generally 5-7%, depending on kcals for the day), and doing a 36hr carbup (no set number of carbs) on the weekends. This coincides perfectly with my Westside setup. I do ME and Sat and Sun, and DE on Tues and Thurs. As I weed the junk out of my carbup, I feel better and better.
I missed out on #2000, so I thought I would go for #2100. Keep it up guys. Great job!!!
-BD
[quote]BookemD wrote:
I missed out on #2000, so I thought I would go for #2100. Keep it up guys. Great job!!!
-BD[/quote]
But you got 2099.
Good to have you back!
[quote]ruglayer09052000 wrote:
egcabanissiii wrote:
I find it absolutely amazing that a thread about an ‘outdated’, ‘unhealthy’, ‘you’ve got to be kidding me, you eat all that AND lose weight’, ‘there’s no way that is a healthy way to eat’, way of living is STILL, after a year, on the front page of the Nutrition Section. Hmm…maybe there’s something to this? My only mistake with the AD was to NOT follow it after last summers cutting cycle. I went more T-Dawg style over the winter. I’m an FFB, and I still get a little f’ed up when my weight gets over 220lb. However, I’m now at 210 (was at 227lb a month and a half ago) and my lifts are slowly going up so I’m going to stay around this weight for a while, summer be damned.
I’m back to doing the AD again. This time permanently. I have found I’m much better off staying between 30 and 50gms carbs during the week (I use percentages, it’s easier, generally 5-7%, depending on kcals for the day), and doing a 36hr carbup (no set number of carbs) on the weekends. This coincides perfectly with my Westside setup. I do ME and Sat and Sun, and DE on Tues and Thurs. As I weed the junk out of my carbup, I feel better and better.
[/quote]
Saturday Totals:
4577 Kcal
63 g Fats
860 g CHO
189 g Protein
I couldn’t force down the evening protein shake before bed, so I “lost” another 50g or so of protein and a few hundred kcal. I was aiming for 5000 total. That is ALOT of food, if your eating is clean.
Feeling a bit bloated this morning, but have already downed oatmeal, yogurt, blueberries and 24 oz of tea and 32 oz of H2O by 7:30. Looks like another big eating day is ahead.
Roll Tide.
egc
Recent article posted on JBs site, that may be of interest to fellow ADers: Poliquin’s Top 10 Rules for Carb Intake
http://www.johnberardi.com/articles/nutrition/carb_rules.html
It stays largely in line with the AD, except for the recommendation of PWO CHO. Insterestingly, even that recommendation is pretty modest. According to his figures, a 200 lb man, at 12% bodyfat, after a moderate volume workout of 73-200 reps, would need to consume 64g CHO (0.8 g/kg/LBM). That’s not a lot.
A question for anyone who has used this diet for cutting purposes. What type of cardio is best on this diet? Steady-state or high intensity interval training? Thanks.
-Andrew
i am about 15% body fat could i get good results on this diet.i weigh 173 5ft 8 in what should my calories and macros look like?what kind of results have you guys had?
It is always nice to see new posters on the thread, but what is it with all this laziness about reading a little first?
I know it’s not that easy to read the hole thread from the beginning but there are people asking questions that have been answered just 5 pages back.
For god’s sake, if one can’t take the time to read at least 10 pages back what’s the point in helping him jump on a diet with a quite difficult break-in phase?
Also, in order to follow this diet/lifestyle with success one needs a lot more info (see reading) than a couple of answers to a couple of questions he came up with.
No intention to make the thread a clan but i think that this superficial attitude to AD will only lead to failure.
[quote]andryan wrote:
A question for anyone who has used this diet for cutting purposes. What type of cardio is best on this diet? Steady-state or high intensity interval training? Thanks.
-Andrew
[/quote]
AD doesn’t call for any specific type of cardio. HIIT with its short duration is very unlikely to cause muscle loss so i’d go for that
[quote]g.anagno wrote:
andryan wrote:
A question for anyone who has used this diet for cutting purposes. What type of cardio is best on this diet? Steady-state or high intensity interval training? Thanks.
-Andrew
AD doesn’t call for any specific type of cardio. HIIT with its short duration is very unlikely to cause muscle loss so i’d go for that[/quote]
Although there are different schools of thought on it, many feel that HIIT while on a low carb/carb cycling diet is detrimental in the fact that the intensity in these boughts is glycogen draining. This is a bad thing in the fact that when you are coming close to being totally depleted, you want to save your glycogen for workouts as oppossed to cardio, which is why many opt for more of the steady state variety on such a diet. Again, this is not gospel, but is an argument many make that seems to have rational grounds.
[quote]speedy5323 wrote:
Although there are different schools of thought on it, many feel that HIIT while on a low carb/carb cycling diet is detrimental in the fact that the intensity in these boughts is glycogen draining. This is a bad thing in the fact that when you are coming close to being totally depleted, you want to save your glycogen for workouts as oppossed to cardio, which is why many opt for more of the steady state variety on such a diet. Again, this is not gospel, but is an argument many make that seems to have rational grounds.[/quote]
This is indeed a solid argument, but i feel that the amount of glycogen used in 10-20 min HIIT is too little to make a difference.
Another thing is that, unlike steady state cardio, HIIT is so effective in improving overall conditioning that i wouldn’t mind sacrifice the carbs i would need for it. Afterall, if those carbs were so crucial, i could always take them back by means of PWO drink/meal.
So it’s taken me about a month of reading, timing, scheming, re-reading, planning and obsessing but I’m 8 now days into the induction phase of the AD.
I’m 26 years old male, 190 lbs. (to start), around 14-15% BF, 6’0", have been training for about 8 years, and am currently ingesting around 3400 k/cals per day (averaging 60-65% Fat, 30-35% Protein, and < 30 grams of carbs). I haven’t had a full blown crash yet but I have had some “symptoms” of it.
I had been “low fatting” it for way too long and I think this influx of fats has really shaken up my metabolism. I often feel quite flush after eating and am slightly worried about cholesterol and blood pressure as a result of this diet. The science makes sense and I am supplementing with fish oils, UDOs and Psyllium Husks to ensure I keep up this healthy profile I have going.
So far I’ve experienced:
Sunday is the first carb up day and it’ll be a good one.
Thanks to absolutely everyone on this thread for sharing their experiences. Arguments have been kept to intelligent banter (although I thought that Owen guy was going to catch a DH backhand at one point) and everyone’s questions have been fantastic.
I’ll update my progress and potentially some pics if I get bold enough.
Thanks again
Sasha
PS. I have found the mother of all “meat” resources here in London (UK) . . . I’ll share at some point!
Ditto Sasha!
Funny how we mirror each other (in experience) from “across the pond.”
…although I have yet to finish my pre-requisite reading (only a few more pages to go!) I too have had the same experiences/feelings on the AD -and my 1st carb-up will be this weekend.
I’m a bit older (41) and a bit heavier (215lbs @ 15%bf), but I’m also very thankful to the AD veterans for everything they’ve shared, and I’m looking forward to great results as well!
A little something else I’ll throw out there that has helped me not feel so “flat” when glycogen levels are somewhat low during the week. Although blasphemy to some, I personally have found that time released arginine products, (trying to avoid saying Nitric Oxide supplements) seem to help the overall fullness, both in feel and appearance wise of the muscles.
I do feel that there is quite a bit of hype regarding these oftentimes pricey products, and I can’t directly attribute gains to them, but from a “looking and feeling” perspective, I’ve found them to be of benefit.