B4C . . . welcome.
So this past weekend was my first carb up and I have to say it wasn’t as great as I thought it would be. I found myself quite full extremely quickly and to be honest, I really took it easy given my propensity to “go nuts” at the opportunity to eat this way.
Does anyone have any tips on getting in the carbs and fats on the weekend? I’m back to the fats today but next weekend will be here in no time!
Cheers.
Sasha
Ditto again Sasha!
My first carb-up was a bit less than stellar as well. Looking back over the thread it appeared to me that most of the veterans attempted to get in at least 900grams of carbs over the weekend.
I don’t believe I came close to that -not by a longshot.
According to Dr DPas, the carb intake goal is 35-55% of the total caloric intake on carb-loads -which in my case would be from 700-825 grams.
I think I got in around 600grms at best -and even that was tough -somewhat enjoyable…but tough nonetheless.
I ate very clean and got full very quickly. I don’t think I experienced the “carb-coma” that some of the posters to this thread have spoken of -although I did have one great nap on Sunday afternoon! 
[quote]Pauli D wrote:
Ditto again Sasha!
My first carb-up was a bit less than stellar as well. Looking back over the thread it appeared to me that most of the veterans attempted to get in at least 900grams of carbs over the weekend.
I don’t believe I came close to that -not by a longshot.
According to Dr DPas, the carb intake goal is 35-55% of the total caloric intake on carb-loads -which in my case would be from 700-825 grams.
I think I got in around 600grms at best -and even that was tough -somewhat enjoyable…but tough nonetheless.
I ate very clean and got full very quickly. I don’t think I experienced the “carb-coma” that some of the posters to this thread have spoken of -although I did have one great nap on Sunday afternoon! [/quote]
Pauli D,
How long did you carb up for? Did you get that 800ish carbs over the span of the two days or less? I know that the carb ups are super important on this diet but the “fat guy” in me always gets scared these types of principles.
Cheers.
Sasha
Sasha,
I really didn’t get close to the 800 gram goal -I was closer to 600. But to answer your question -600 grams was a cumulative total over 36 hours (Sat am-Sun pm).
I know what you mean about the ‘fat-guy’ inside. I’ve always struggled. I’m what’cha call a Natural Born Big Guy.
Three years ago I weighed 320 (not a good 320 either). I used the “South Beach Diet” to lose 120lbs. I’ve managed to put on roughly 10-15 lbs of lean mass since then, but it doesn’t come easy. Usually I’ll gain 15lbs -diet off the fat and end up with 2-3 lbs of muscle…up-down -up-down.
My body is REALLY good at storing fat…what can I say?
I must say …I do have BIG confidence in the AD.
I’ve learned through experience that Low/No Carb eating works! And I’ve also learned that occasional carb-ups can be beneficial when you’ve reached a weight loss plateau.
I’ve just never seen it spelled out so clearly and with science to back it up as it is in the AD.
Bottom Line?
Trust the science behind it. I know it works. I’ve done it…I just didn’t know what I was doing at the time.
Don’t be scared of the carb-ups. If you’re naturally prone to fat storage -just eat clean. The carb-load on the AD won’t hurt ya…it can only help!
If you’ve read the thread (As I know you have) You must have run across some of DH’s posts…he’s got the science DOWN and simplified. He’s been an AD’er for over a decade…that’s good enough for me!
-paul
Okay…who turned out the lights?
Two days after my first carb-up and I look and feel like a Waterbuffalo…what happened?
My carb-up went well. I ate clean, I felt good -felt strong (felt REALLY strong!).
Monday came and went -still had plenty of energy, my training is going very well…back to the AD and liking it…a little wiser…goin with the flow.
I wake up this morning and (the sound of Flubber fills the room) BOOM!
I look and feel all-kindsa-bloated-up-and-stuff!
What Happened?
Is this some sort of cruel joke?
I’m still getting awesome pumps…but who cares if my belly’s all pumped up too!?
Is this going to be a recurring cycle on the AD?
[quote]HouseOfAtlas wrote:
egcabanissiii wrote:
Since I have some HDL issues, I might use about 1/2 of the yolks. That said, I eat about 5 omega 3 eggs with yolks every morning. Well, most mornings would be more accurate.
Omega 3 eggs? Are they some type of organic egg? I’ll have to check them out next time I go to the store
Thanks for the input
[/quote]
Eggland’s Best puts them out. I love them fried in olive oil.
I went to the supermarket and saw those Omega 3 eggs. I’ll get them next time around. I just got my 7 cartons of 18 eggs each (dozen and a half) for the next 5-6 days.
hi guys iam raviraj from india…just wnated to ask u guys can i weight train everyday i mean one body everyday like chest on monday legs on tuesday and back on wed shoulders on thursday and arms on friday then 2 days off …bu the i way iam following ad for fat loss and i have entered the third week so far going great i also eat goats liver and brain fried in butter or olive oil once in a week rest all diet is eggs. butter, minced meat vegetables omega 3 cap fish oil and also flaxseed powder whey protien and casien protien any insights and help will be really deeply appreciated
[quote]Pauli D wrote:
Okay…who turned out the lights?
Two days after my first carb-up and I look and feel like a Waterbuffalo…what happened?
My carb-up went well. I ate clean, I felt good -felt strong (felt REALLY strong!).
Monday came and went -still had plenty of energy, my training is going very well…back to the AD and liking it…a little wiser…goin with the flow.
I wake up this morning and (the sound of Flubber fills the room) BOOM!
I look and feel all-kindsa-bloated-up-and-stuff!
What Happened?
Is this some sort of cruel joke?
I’m still getting awesome pumps…but who cares if my belly’s all pumped up too!?
DH! LilCazzo! Calling All Veterans! HELP![/quote]
Pauli D,
Thanks for the support and I know the science is sound and I’m just going to have to trust it.
In terms of your Waterbuffalo feeling . . let me echo your experience. I’ve been quite bloated and watery for a day and a half now but I slowly feel my body slowly release the water as I continue through the high-fat/low carb days. I’m hoping this is all water and this type of body-comp. fluctuations will cease as my body adjusts.
Experts . . . will this always be the case or is this just an adjustment our bodies need to make?
Sasha
I was looking for a good source of soluable fiber and came acoross Heather’s Tummy Fiber? Acacia. Anyone ever hear of this or use this? It’s made up of pure organic acacia powder which is a soluable fiber that has a long recorded dietary use. I don’t believe it has any “carb” calories since it is all soluable fiber with no additives.
[quote]HouseOfAtlas wrote:
I was looking for a good source of soluable fiber and came acoross Heather’s Tummy Fiber? Acacia. Anyone ever hear of this or use this? It’s made up of pure organic acacia powder which is a soluable fiber that has a long recorded dietary use. I don’t believe it has any “carb” calories since it is all soluable fiber with no additives.[/quote]
I’ve read about it – looked good and supposed to work well for people with GI probs, too.
[quote]raviraj wrote:
hi guys iam raviraj from india…just wnated to ask u guys can i weight train everyday i mean one body everyday like chest on monday legs on tuesday and back on wed shoulders on thursday and arms on friday then 2 days off …bu the i way iam following ad for fat loss and i have entered the third week so far going great i also eat goats liver and brain fried in butter or olive oil once in a week rest all diet is eggs. butter, minced meat vegetables omega 3 cap fish oil and also flaxseed powder whey protien and casien protien any insights and help will be really deeply appreciated[/quote]
Brain is rich in omega 3’s.
I believe it’s more beneficial to use an upper/lower body split or,even better,a full body routine on the AD.
You’ll be full of glycogen on the first days of the week,so you’ll do goo on high-rep stuff.later in the week I’ve found it better to stay from 8-3 reps.
The downside of a bodypart split on the AD is that you’ll bhe progressively more depletyed as the week goes by,leaving the bodyparts you train later in the week in a sub-optimal situation.
You could remedy this with a mid-week carb-up.If you’re just starting out with the AD,go full-body for the first three months.It’ll be great for fat-loss too.
[quote]egcabanissiii wrote:
I’ve read about it – looked good and supposed to work well for people with GI probs, too.[/quote]
Or people who are too lazy to eat veggies
I only eat celery and some lettuce, but its hard to get in 25g+ of fiber while on the AD, IMO, without eating lots of kidney beans.
i actually had to bump my starting day to today. its going good so far, i had been doing T-Dawg for 2-3 weeks before this so eating low carbs isnt hard for me
This diet plus CT’s HSS-100 is packing on muscle! I’m loving it!!
[quote]Ballin4Christ32 wrote:
i actually had to bump my starting day to today. its going good so far, i had been doing T-Dawg for 2-3 weeks before this so eating low carbs isnt hard for me[/quote]
I was the same way when I first tried the AD 6 or so months ago. I was doing the same thing, but without the carb loading.
I started the AD again on Sunday, coming off a high carb diet and it really is a huge shock to the body. I’m on the verge of eating 4,000 calories and I get up in the middle of the night starving! That was only one night, but still, that’s crazy!
Good thing I didn’t reach for any carbs. It’s hard to control what you eat when you are barely awake and just trying to find some food.
ya here are my totals for today:
calories: 3810
fat: 281.5
carbs: 31.5
protein: 334.5
i know im sposed to get more fat than protein but i figured that if i get a significant amount of both and keep my carbs low i should b ok
[quote]Ballin4Christ32 wrote:
ya here are my totals for today:
calories: 3810
fat: 281.5
carbs: 31.5
protein: 334.5
i know im sposed to get more fat than protein but i figured that if i get a significant amount of both and keep my carbs low i should b ok[/quote]
Actually, B4C32, from what I’ve read from this thread it’s quite important for you to get over 60% of all your calories from fats to make the successful changeover from CHO burning to fat burning.
Once we’ve made the transition then we can bump up the protein. Here’s a quote from DH earlier in the topic:
"As long as fat is about 45% or more, then you’ll be burning the adipose tissue at maximum rate. "
Also, in terms of keeping your energy levels up, myself and others have noticed that you can better manage fatigue with a higher fat profile.
Just my two cents.
Sasha
wat foods have just fat in them then? it seems like everything has a little protein in it. i took bout 10 tbsp of flaxseed oil which has 130 cal, 14g fat per tbsp.
[quote]Ballin4Christ32 wrote:
wat foods have just fat in them then? it seems like everything has a little protein in it. i took bout 10 tbsp of flaxseed oil which has 130 cal, 14g fat per tbsp. [/quote]
Hang on there Big Fella,
Don’t go drinking oil from the jug now.
Your percentages don’t look that bad.
I would note that your math seems a bit skewed though, but that could simply be a typo.
According to the gram totals you gave, your daily caloric intake would’ve been 3997.5 -not the 3810 you have listed. But that’s not a huge boo-boo.
Remember that carbs and proteins are 4 cal per gram. Fat is 9 cals per gram (+/-).
As for the macro percentages…get the book!
Plagiarism ain’t cool. Besides, it has a lot of valuable info that you really need to understand.
But Sasha is steering you in the right direction. Basically for the beginning phase of the diet 40-60% of the day’s cals should be from fat and 40-50% should be from of protein with no more than 30g carbs.