[quote]Geography wrote:
1 Tablespoon of Benefibre w/o sugar (Yeah I’m anal when it comes to having easy shits)[/quote]
Don’t worry about having Benefibre. I think everyone should have some sort of fiber supplement when on this diet. I’ve been eating lots of spinach and celery and it can still be somewhat hard to get two good “bowel movements” a day. When I take my Citrucel, it all comes out very easily LOL!!
I like to get my fiber from a shit load (ha) of vegetables like spinach, broccoli, peppers, etc…but, I also use flaxmeal, both for the fiber and the EFA’s. I typically take in 20-30g/day. I’ve heard guys like Dan John reccomend upwards of 60, but everytime I push past 30, I get stomach cramps.
I think we should post some of our workouts on here as well…interesting to see how everyone approaches training while on the diet…I know we have BB’s, PL’s, OL’s, and all kinds of athletes on this thread.
Doesn’t have to be anything detailed…just whatever is on the page of your workout journal and maybe a few notes.
Figured I’d throw today’s menu up for anyone who wants to see…
Meal 1
4 eggs, squash, peppers, garlic, onion (grilled yesterday), 2tbs olive oil, 1oz feta cheese…4 potassium tabs, 2 fish oil caps, B complex, 3 Zinc caps
Meal 2
14 Large, grilled shrimp
Spinach salad, onion, garlic, 1/4c Olive oil, balsamic…4 potassium tabs, 2 flax oil caps
Meal 3
PWO Shake, 50g Whey protein, 6tbs Flax meal, 1tsp cream, 1tsp Glutamine, 1/2tsp Acodopholis, 4 potassium tabs, 2 fish oil caps, multi vit.
Meal 4
3 chicken breasts, redpepper salad, onion, 1/4c olive oil, balsamic, calcium tab, 3 potassium tabs
Meal 5
Pro shake, 30g protein, 6tbs flax meal, 2 tbs nat. PB, 3 potassium tabs, 3 calcium/mag tabs.
Since it is suddenly 400degrees here in jersey, I can not drink enough water. My normal c. 80oz is just not doing it, and today im up around 130.
[quote]Kliplemet wrote:
the book says during the mass phase don’t gain more than 2 lbs/week
is it possible you gain more during the first week or should you lower cals?[/quote]
Get yourself a caliper, take a measurement every Friday or Saturday morning before carb up and see how much of your gains is muscle or fat.
That will show you exactly what to do.
[quote]Kliplemet wrote:
the calipers read ~10% bf, but my bia scale says 15.2% and my coach has told me twice i’m growing a gut, although i can see my abs when flexed, my protuding stomach from all the food along with the scale and the coach is making me feel fat as hell[/quote]
BF readings from electronic scales are as accurate as my lucky guess of your bodyfat.
With all respect to your coach, i wouldn’t believe anything but numbers and (to a less degree) the way i look just right before carb ups.
Also, don’t take into serious account the reading of the caliper itself, because you might not be such an expert in using it to produce accurate numbers, but the difference between successive readings.
Don’t fall into the trap of differentiating your strategy if your doubts don’t have a solid logical base.
[quote]g.anagno wrote:
Our bodies hold on to what they don’t have in abundance and let easily go everything there is in large quantities (see fat and the whole AD concept).
That goes for water as well. The more you drink the less you retain.
About the accumulating weight around your waist that isn’t water, IMO after 6 weeks on the AD you can play safely with your cals until you find your point of balance.
Getting away with more cals while on the AD comparing to medium-high CHO diets IS the case for most people but NOT for everyone (including myself).
During the breaking phase of the AD i followed the 18XBW suggestion. I breezed through the hard period but i took 7 lbs in a 4 weeks. It wasn’t the diet though, it was just too many cals for me.
There are some lucky bastards that can eat twice as much on the AD and stay lean or even loose fat, but not everybody reacts like this, especially FFBs who gain fat just by breathing deeper!
Long story short, ditch all fixed calorie prescription, find your own scale and be prepared to swallow that for some people cutting on the AD might be equally hard as on other diets.[/quote]
G.anagno,
Thanks for your P.O.V. on my situation and I’ll give modifying my cals a little lower a shot. I do take in a lot of water . . . at least 8-10 litres a day . . . and most of my fat cals are coming from whole eggs, nuts, seeds, fish oil, olive oil, fish, a little bit of ground beef, mayonnaise and cream. I also supplement with ISO 100 and leaner cuts of protein like chicken breasts.
I must say, for the first couple of weeks I was doing great, aside from the crash, I was doing great. Its been the last two weeks that have really hit me hard.
I’ll keep everyone posted.
Sasha
Stagnant Weight.
I started the AD on March 22, 2006.
Ok, I’m lifting 5 or six days a week using CT’s HSS-100 program. I’m gaining some size, have slightly better definition, and some strength.
My goals is to drop bodyfat while maintaining/gaining muscle mass/strength. I’m stuck at 245.5 for the past two weeks.
Here is my recent food log, summarized from fitday.com:
DAY cal fat cho protein
1 2375 108 56 294
2 3135 167 30 355
3 3495 196 54 367
4 3740 206 42 415
5 3289 173 48 380
22768 = weekly caloric total
6 4577 63 860 189
7 4743 114 603 321
8 2569 145 34 274
9 3255 198 50 318
10 2561 155 33 259
11 2837 149 38 320
12 3047 175 36 313
23589 = weekly caloric total
13 4571 134 543 305
14 5567 153 667 342
15 3101 156 37 370
16 2686 149 30 287
17 3303 189 57 350
18 2540 136 38 289
19 3417 192 38 367
25185 = weekly caloric total
20 3161 93 479 119
21 4130 161 516 174
22 3508 211 30 363
23 3676 216 34 310
24 3704 200 161 302
25 2848 157 44 314
26 2537 118 28 327
23564 = weekly caloric total
27 4084 111 451 322
28 4979 149 657 276
29 3984 214 28 467
30 2741 124 40 343
31 2831 138 39 334
1 2161 99 39 271
CHO includes fiber.
My maintainance caloric level is about 3,000 kcal per day, not inclusive of exercise. Based on my log, I should be losing weight.
Oh, some stats:
33 yrs of age
Male
6’1"
current wt: 245.5lbs
I don’t really know what I’m asking, but looking for some support. Thanks.
egc
That’ll cost ya, ConorH!
Ha…ha.
DH
[quote]conorh wrote:
raviraj wrote:
it was wonderful to hear from mr hoss after a long time i think we all ADERS must really thanx him for his help which he offers us all the time with great information by the way all my ad freinds here is a very intresting site by a guy who has done extensive research abt low carb diet and how high carb low fat diet can be dangerous and downslide for a bodybuilder or a power lifter he also exposed some typical myths which we are made to belive abt cholestoral ldl and hdl stuff pls try and check this site its worth spending time there
www.theomnivore.com/home.html
hope u guys are doing great and enjoying our lifestlye till then enjoy ur bacon eggs butter and meat and veggies and train hard-raviraj
For real, definitely good to see the Hoss back around.
[/quote]
Caloric suggestions are ALWAYS individual. I really prefer to tell those who are lean to start at 15xBW. Those who are heavier should go with 12xBW. You can always go up, ya know?
You want to slowly, as I’ve stressed before, dial in your caloric number. I really like using about 200kcal as my magic adjustment number. It’s just enough to control easily.
To gain:
guage (this is your call here) your current condition and goal
From here use either 12x or 15x. And no, these aren’t divine revelations either 
Go two weeks and see how you look on a few specific days of the week. Use these days as your markers. I like Tuesday and Friday. Fluid levels can vary dramatically, and I find these two work well for me to see my actual condition.
If all is well, then continue on as you are WHILE monitoring yourself.
If you are in need of a tweek then do so with 200 cal increments. For example, If you’re at 3000 cals and not moving, then go up to 3200 per day and allow two weeks to settle in.
Something I think many people don’t understand about physical culture of any sort is that you are constantly needing to refigure and micro-adjust (take that Jesse Jackson). If you gain 10lbs over the next 4 months, then you need to readjust your caloric intake levels. Staying exactly the same is akin to training with the same poundages every workout. What once was enough, is now too little.
DH
Also, again guys, we will have to do some experimentation to find foods that we groove on and those that hate our guts. For me, I LOVE milk, but it hates me. And any kind of sugary drink will both fill my biceps AND my fingers. Not attractive.
…the Mighty DH speaks and a hush comes over the crowd.
…either that, or everyone’s having a great weekend and is just too busy to post!
So I’m going to conitnue on with the AD for a couple of more weeks to see if I can adjust to the protocols with a more restrictive caloric intake.
As mentioned, I have been seeing good muscle size and strength results from this diet however it has come at a cost of an increased waist line and a lot of water retention.
I’m going to reduce my calories a bit, probably to about 3000 as I’m roughly 190 lbs. at the moment, and am going to drown myself with water to try and rid the retention.
Wish me luck otherwise I think I may move to either a Berardi style diet or the T-Dawg 2.0.
Cheers.
sasha
I’m right there with you. I’m going to add some fasted cario type of work every morning to see if I can’t help the fat jump off my ass.
[quote]SashaG wrote:
So I’m going to conitnue on with the AD for a couple of more weeks to see if I can adjust to the protocols with a more restrictive caloric intake.
As mentioned, I have been seeing good muscle size and strength results from this diet however it has come at a cost of an increased waist line and a lot of water retention.
I’m going to reduce my calories a bit, probably to about 3000 as I’m roughly 190 lbs. at the moment, and am going to drown myself with water to try and rid the retention.
Wish me luck otherwise I think I may move to either a Berardi style diet or the T-Dawg 2.0.
Cheers.
sasha
[/quote]
I’m just curious. What did everyone eat for the 2 day weekend carb-up? I’m kinda curious as to how (un)healthy everybody takes it?? I swear I thought TBA (Total Buffet Annhilation) was impossible but I got damns close…and it was worth it till the carb crash
Dear all,
I thought I would throw out a theory on cardio that I would like see what everyone thinks about. Here goes . . .
On my non-training days (Tues. Thurs. & Fri.) I’m going to be doing cardio to try and dial in for the summer. Now as I tend to be quite busy during the week with work I will be doing this in the mornings after only a cup of coffee - I.e fasted.
Given all I’ve read about the AD here’s the proposed protocol:
Tues. Low-insensity jog for 30 min.
Thurs. HIT on the stationary bike - 3 to 1 rest to work ratio. 15 min.
Fri. HIT on the stationary bike - 3 to 1 rest to work ratio. 15 min.
Now I know that fasted HIT leads to muscle tissue breakdown for energy when done on an empty stomach but I believe that folks on the AD are the exception for the following reasons:
We’re fat burners and we always have a supply of “energy” in our fat stores.
Dr. D. actually mentions that weight training can be done on an empty stomach before breakfast when GH levels are highest:
“Also, when it comes to training, you should try not to eat 45?60 minutes before you begin a workout. You want all your energy devoted to training, not digesting food. This also maximizes
growth hormone release during your workout. Many people train in the morning before breakfast, and there?s really no problem with this.”
I’m purposefully putting HIT at the end of the week to ofset the risk of burning through my carb stores from the weekend and would rather allocated that energy to weight training.
So to the team, please feel free to comment/criticise as you see fit.
Thanks,
Sasha
For the people that say their waist is getting larger:
What type of foods do you eat? I swear sausage and bacon are the things that made my waist bigger.
Also, lots of spinach and celery are essential (organic if you get it).
3 cups of organic spinach yeilds 7g of fiber. Sounds like a lot, but you can eat 3 cups at a sitting.
I use oils for my fat and I’m losing weight at a pretty good rate, plus, I eat over 3,000 calories.
BTW, I don’t have the type of body that can lose fat that easily. I’ve been able to gain fat pretty easily in the past.
[quote]ahu2468 wrote:
I’m just curious. What did everyone eat for the 2 day weekend carb-up? I’m kinda curious as to how (un)healthy everybody takes it?? I swear I thought TBA (Total Buffet Annhilation) was impossible but I got damns close…and it was worth it till the carb crash :)[/quote]
For the last two carb ups, I had a pizza along with some ice cream, but that was one meal.
The rest has been oatmeal and lots of raisin brand w/ skim milk.
Plus, veggies are essential.
Next week, it’ll be more controlled. I’ll probably have no pizza or ice creame and will be eating apples, orange juice, oatmeal, mini wheats w/ milk (all of it would be organic) and then maybe hit the restaurant for a chicken breast sandwich with chicken fingers. I know protein isn’t necessary on the weekend, but it would be only one meal.
[quote]SashaG wrote:
Dear all,
I thought I would throw out a theory on cardio that I would like see what everyone thinks about. Here goes . . .
On my non-training days (Tues. Thurs. & Fri.) I’m going to be doing cardio to try and dial in for the summer. Now as I tend to be quite busy during the week with work I will be doing this in the mornings after only a cup of coffee - I.e fasted.
Given all I’ve read about the AD here’s the proposed protocol:
Tues. Low-insensity jog for 30 min.
Thurs. HIT on the stationary bike - 3 to 1 rest to work ratio. 15 min.
Fri. HIT on the stationary bike - 3 to 1 rest to work ratio. 15 min.
Now I know that fasted HIT leads to muscle tissue breakdown for energy when done on an empty stomach but I believe that folks on the AD are the exception for the following reasons:
We’re fat burners and we always have a supply of “energy” in our fat stores.
Dr. D. actually mentions that weight training can be done on an empty stomach before breakfast when GH levels are highest:
“Also, when it comes to training, you should try not to eat 45?60 minutes before you begin a workout. You want all your energy devoted to training, not digesting food. This also maximizes
growth hormone release during your workout. Many people train in the morning before breakfast, and there?s really no problem with this.”
I’m purposefully putting HIT at the end of the week to ofset the risk of burning through my carb stores from the weekend and would rather allocated that energy to weight training.
So to the team, please feel free to comment/criticise as you see fit.
Thanks,
Sasha
[/quote]
Good points, all of them.
A theory i tend to adopt lately is that the main factor by far as long as it concerns leaning out is food intake.
Other tools like weight training, HIIT or steady state cardio act synergistically in terms of avoiding muscle breakdown and boosting fat burning, but if you don’t (sometimes) drastically lower your cals, you’ll never see a six pack.
I used to up my cals when i felt weak during workouts especially those near carb up, but now i prefer to cut down on workout duration, frequency and even intensity than increase my food intake.
Again, nothing of the above are written in stone as we’re all different and we continuously learn more about ourselves.
[quote]HouseOfAtlas wrote:
For the people that say their waist is getting larger:
What type of foods do you eat? I swear sausage and bacon are the things that made my waist bigger.
Also, lots of spinach and celery are essential (organic if you get it).
3 cups of organic spinach yeilds 7g of fiber. Sounds like a lot, but you can eat 3 cups at a sitting.
I use oils for my fat and I’m losing weight at a pretty good rate, plus, I eat over 3,000 calories.
BTW, I don’t have the type of body that can lose fat that easily. I’ve been able to gain fat pretty easily in the past.[/quote]
House,
As mentioned, I was eating all the right foods including nuts, oils, salmon, chicken, seeds etc. The one food that may have been pushing it was cheese.
I must admit that I didn’t moderate the caloric intake as much because of the mention that higher calories were needed on this style of diet. I have started doing so as of today and will keep everyone posted on the results.
Cheers for the info though.
Sasha
[quote]g.anagno wrote:
Good points, all of them.
A theory i tend to adopt lately is that the main factor by far as long as it concerns leaning out is food intake.
Other tools like weight training, HIIT or steady state cardio act synergistically in terms of avoiding muscle breakdown and boosting fat burning, but if you don’t (sometimes) drastically lower your cals, you’ll never see a six pack.
I used to up my cals when i felt weak during workouts especially those near carb up, but now i prefer to cut down on workout duration, frequency and even intensity than increase my food intake.
Again, nothing of the above are written in stone as we’re all different and we continuously learn more about ourselves.[/quote]
G.agagno,
Thanks for the help and sharing your experience. I must admit that this is diet/lifestyle is a new way to look at dieting but like you mentioned, we need to keep in mind that these protocols need to be put into context. Massive amounts of calories won’t necessarily yield a six pack.
Onward and upward on the AD!
Sasha