has anyone done this plan and altered to a timed carb plan?ingest some carbs after a workout. plus continue with your two carb up days. or if one does this is one not doing the anabolic plan. im looking to alter my plan a bit to keep the fat burning but maybe increase the muscle a bit more and thinking that maybe these two more carb meals may help me out.thoughts please.
[quote]mikemazz wrote:
has anyone done this plan and altered to a timed carb plan?ingest some carbs after a workout. plus continue with your two carb up days. or if one does this is one not doing the anabolic plan. im looking to alter my plan a bit to keep the fat burning but maybe increase the muscle a bit more and thinking that maybe these two more carb meals may help me out.thoughts please.[/quote]
You’ll be following a targeted ketogenic diet, which in this case, is not the AD. Most of the info would hence not apply. The idea behind the weekend carb ups is to induce glyogen supercompensation yielding an anabolic response and amplified fat burning. In a targeted form (see the T-Dawg diet), you keep glycogen levels at an intermediate point throughout the week. Your weekly refeed should be shorter as you’ll never metabolically shift completely.
A couple of things I’ve learned thus far . . . although I’m only on Day 9.
- Coffee can be good but careful of the aftermath . . . it tends to be quite a crash if over done.
- EVERYTHING has carbs in them. It’s quite challenging to find foods that are without carbs altogether. Oils, some cheese and fresh meat are my only true finds.
- Fitday.com is a god send.
- Extra thick cream tastes better than I remember.
- The scale means very little with this lifestyle.
- I find a light jog for 25 min. in the AM really helps with general fitness and alertness on this diet.
- Insulin crashes during the week are a thing of the past.
- Fibre, fibre and more fibre.
- Get your vitamins (Multi, C, B, Calcium come to mind)
- When the AD pros say, “you’ll get it when you do it,” trust it . . . you’ll get it.
While the pros have been a fantastic source of information and guidance, it’s the AD newbies that are really inspiring. I’m going to keep this thread going as I’ve gotten so much from the greatest T-Nation thread of all time.
Thanks all . . .
I’ve just completed day 3.I did the Body Opus in 1996 I think,then I tore my pec off the tendon.Took 8 years off.Back in training again,looking forward to getting back in shape.Great thread.
[quote]zdrax wrote:
mikemazz wrote:
has anyone done this plan and altered to a timed carb plan?ingest some carbs after a workout. plus continue with your two carb up days. or if one does this is one not doing the anabolic plan. im looking to alter my plan a bit to keep the fat burning but maybe increase the muscle a bit more and thinking that maybe these two more carb meals may help me out.thoughts please.
You’ll be following a targeted ketogenic diet, which in this case, is not the AD. Most of the info would hence not apply. The idea behind the weekend carb ups is to induce glyogen supercompensation yielding an anabolic response and amplified fat burning. In a targeted form (see the T-Dawg diet), you keep glycogen levels at an intermediate point throughout the week. Your weekly refeed should be shorter as you’ll never metabolically shift completely. [/quote]
The funny thing is, I tried shifting from the AD to T-Dawg a while back, and while on T-Dawg, even with more generous servings of carbs each day, I found that my muscles actually appeared fuller and less depleted while on the AD, and this is mid-late week, I’m speaking of. In theory this diet is supposed to facilitate more glycogen stoarage throught the week ( I believe), and this appears to be the case in my situation.
Now for the original question, what it sounded like to me was that you want to incorporate a PWO shake and continue with the weekend carb ups. I tried something similar this winter when I was bulking-.5 serving of surge, and actually doing a one meal carb up on Wed, with around 200g/carbs. About a month into this, I started noticing some fat storage which I had initially not encountered on the diet. However, I feel this is more of an individual thing and some can possibly get away with it. I feel, however, when you start doing this, you are tiptoing around the premises of what makes the diet really “click”.
hey speedy thanks for the reply.very helpful. i was thinking more of a solid meal consisting of carbs rather a shake.but your right it seems that i am playing with fire man. and as one of the other posters mentioned that the carbups would have to be limited and i really enjoy that freedom the carbups give me after five days of strictness. and i like the results this plan has given me so why mess with what works?ok thanks for making my indescive mind up!later
[quote]IL Cazzo wrote:
BookemD wrote:
I missed out on #2000, so I thought I would go for #2100. Keep it up guys. Great job!!!
-BD
But you got 2099.
[/quote]
Yeah, you’re right about that. My quote was in 2100 though! ;o)
[quote]BookemD wrote:
IL Cazzo wrote:
BookemD wrote:
I missed out on #2000, so I thought I would go for #2100. Keep it up guys. Great job!!!
-BD
But you got 2099.
Yeah, you’re right about that. My quote was in 2100 though! ;o)
[/quote]
Speaking of milestones, I think the one year anniversary of this thread is coming up next month.
Hey, I have a question for the pros. I’ve been using the AD for cutting fat all along, and am now in my 11th or 12th week. Recently I’ve had some minor back annoyances that stemmed mainly from switching beds. It just wouldn’t seem to go away no matter what I did, so I’ve taken this entire week off from lifting (even lifting dumbbells out of the rack made it feel weird) and walked about 4 miles a day.
Now, I had recently switched to 16 hour carb ups instead of 36 and have experienced good results with that for losing fat. My question is, given that I’ve done no weight training since my last carb up, should I possibly just skip it this week and resume the next? I seem to be fully adapted now–my last carb up I didn’t even feel like eating carbs but forced myself anyway.
SashaG & Pauli D,
Welcome on the thread guys! Seems like you jumped on the AD with the right foot. Expect success!
[quote]PublickStews wrote:
Hey, I have a question for the pros. I’ve been using the AD for cutting fat all along, and am now in my 11th or 12th week. Recently I’ve had some minor back annoyances that stemmed mainly from switching beds. It just wouldn’t seem to go away no matter what I did, so I’ve taken this entire week off from lifting (even lifting dumbbells out of the rack made it feel weird) and walked about 4 miles a day.
Now, I had recently switched to 16 hour carb ups instead of 36 and have experienced good results with that for losing fat. My question is, given that I’ve done no weight training since my last carb up, should I possibly just skip it this week and resume the next? I seem to be fully adapted now–my last carb up I didn’t even feel like eating carbs but forced myself anyway.[/quote]
I do not consider myself a “pro” on this but here are my 2c:
I’ve been through the same situation a week ago (a whole week with no lifting to recover from 4 weeks of cruel training).
I had the same doubts about wether i should have a carb up or not. Finally i did it, it lasted 18 hrs, i consumed about 500 gr CHO and i thank God i took that decision. Now that we are close to the end of this week (a full lifting one for me) i can surely say that shouldn’t i had those carbs i wouldn’t make it through the week.
So, i think you should do the carb up especially if you plan to lift next week. Try to keep it brief and clean, don’t go overboard with the overall cals and you won’t have any fat storing problems.
Your body expects it as a part of a circle regardless of lifting or not. Breaking this circle doesn’t seems such a good idea to me.
Afterall, even without working out and inspite the glycogen sparring nature of the AD i don’t think that your glycogen stores are as full as they were a week ago.
(Personal note: I felt and were so pumped during the whole week i wasn’t working out!)
[quote]g.anagno wrote:
SashaG & Pauli D,
Welcome on the thread guys! Seems like you jumped on the AD with the right foot. Expect success![/quote]
Hey -thanks for that! Thanks for the “Welcome” …I feel all Official now!
I’m on day 12 “officially.”
I began the AD on a Sunday (I just couldn’t wait to get started). But I’m still planning a Sat-Sun carb-up -and feeling pretty darn happy about my results so far.
As someone who’s always struggled to stay aboard the “bloodsugar/insulin roller-coaster” -this lifestyle has been a godsend.
I feel leaner -look leaner -I’ve got mad-strength and stamina and I think I’ve actually begun to put on a few pounds of lean mass.
I know frequent weigh-ins aren’t recommended …but even considering the fluctuations…I think I’m a good 2-3 lbs heavier!
Great Stuff! 
hey guys
i have a question.been doing the anabolic for around 8 weeks now.im finding myself the last couple of weeks to be dragging on mon-thurs nights.get out of work around five and do my workouts at 5:30. just feel very sluggish before and even more sluggish after.what do you guys do to counter act this?perhaps im not eating enough carbs on the carb ups?
[quote]mikemazz wrote:
hey guys
i have a question.been doing the anabolic for around 8 weeks now.im finding myself the last couple of weeks to be dragging on mon-thurs nights.get out of work around five and do my workouts at 5:30. just feel very sluggish before and even more sluggish after.what do you guys do to counter act this?perhaps im not eating enough carbs on the carb ups?[/quote]
I went through a bit of the same thing with lethargy. I bumped my caloric intake during the week about 500 - 700 per day and that solved my energy problem. Also, I really ramped up the eating on the weekends. I’ll try this for a few weeks while keeping a close eye on the fat stores to see where I end up.
Good luck!
It’s hard to tell without knowing what you eat and how much you eat.
Also, some people like having a carb up meal in the middle of the week. Maybe this is what you need.
Like clockwork, I feel an arm pump every friday. No CHO intake. The diet becomes VERY glycogen sparing. The body looks to retain what is in short supply oftentimes. I too gave a T-Dawgesque diet a run once and felt flat with a moderate amount of CHO. In fact, after my usual Christmas week long binge, I feel flat about 4 days in. Kinda kooky, huh?
DH
[quote]speedy5323 wrote:
zdrax wrote:
mikemazz wrote:
has anyone done this plan and altered to a timed carb plan?ingest some carbs after a workout. plus continue with your two carb up days. or if one does this is one not doing the anabolic plan. im looking to alter my plan a bit to keep the fat burning but maybe increase the muscle a bit more and thinking that maybe these two more carb meals may help me out.thoughts please.
You’ll be following a targeted ketogenic diet, which in this case, is not the AD. Most of the info would hence not apply. The idea behind the weekend carb ups is to induce glyogen supercompensation yielding an anabolic response and amplified fat burning. In a targeted form (see the T-Dawg diet), you keep glycogen levels at an intermediate point throughout the week. Your weekly refeed should be shorter as you’ll never metabolically shift completely.
The funny thing is, I tried shifting from the AD to T-Dawg a while back, and while on T-Dawg, even with more generous servings of carbs each day, I found that my muscles actually appeared fuller and less depleted while on the AD, and this is mid-late week, I’m speaking of. In theory this diet is supposed to facilitate more glycogen stoarage throught the week ( I believe), and this appears to be the case in my situation.
Now for the original question, what it sounded like to me was that you want to incorporate a PWO shake and continue with the weekend carb ups. I tried something similar this winter when I was bulking-.5 serving of surge, and actually doing a one meal carb up on Wed, with around 200g/carbs. About a month into this, I started noticing some fat storage which I had initially not encountered on the diet. However, I feel this is more of an individual thing and some can possibly get away with it. I feel, however, when you start doing this, you are tiptoing around the premises of what makes the diet really “click”.[/quote]
Week 5 of the diet, loving it. Put roughly 5 pounds on that I was losing during rugby season. Sprained my ankle this past weekend so that set me back in my training, which by the way has been phenomenal. I feel so energized and psyched to be lifting weights, and I have just been adding the weight on to the bar every week.
1 problem, I am struggling to eat in the morning. Anyone else have this problem? 5 scrambled eggs and 4 slices is hard to take down. I used to take roughly 800 cal shakes pre-AD, maybe I should go for a whipping cream, grow, olive oil shake instead?
I hit the eggs and wash them down with a protein shake.
[quote]Ren wrote:
Week 5 of the diet, loving it. Put roughly 5 pounds on that I was losing during rugby season. Sprained my ankle this past weekend so that set me back in my training, which by the way has been phenomenal. I feel so energized and psyched to be lifting weights, and I have just been adding the weight on to the bar every week.
1 problem, I am struggling to eat in the morning. Anyone else have this problem? 5 scrambled eggs and 4 slices is hard to take down. I used to take roughly 800 cal shakes pre-AD, maybe I should go for a whipping cream, grow, olive oil shake instead?[/quote]
DH…or anyone…
i have been told that Muscle Milk post work out is a bad idea, and can send me into “metabolic purgatory”. i do not understand why.
also, in about a month i will be camping for a few days and then home for a couple days, then out to vegas for a week. what are my options for alcohol? could i drink a few (3-4) low carb beers - mich ultra, aspen edge, etc. at night and be ok? i ask this because they supposedly have 3 or so grams of carbs per beer, but i believe there is something about the alcohol sugar…something that i know nothing about. so what is the impact of the diet? and what, if anything, can i get away with, if i were to have practically 0 carbs throughout the rest of the day?
thanks.
Cheers all . . . I appreciate the welcome. I’m one day out from my my first carb up which will be roughly 24 hours in duration.
The first two weeks on this diet have been varied in terms of energy as much like the others, if I didn’t get enough calories, I could barely stay awake by the end of the day. I am however looking much leaner with all the water loss.
Anyway, I’ll post an update post carb up and pics if I get ambitious . . . I’m still a bit of a scrawny/skinny fat bastard so I may hold off until I see the results of this fantastic lifestyle.
Cheers all . . . speak soon.
Sasha