[quote]allNatural wrote:
raviraj wrote:
ok guys iam back again will tribulus terrestris help on he diet …we get that very cheap here its called gokshura here in india .
i got that from a natural food store here .the caps are 250mg per capsule if it helps how much mg dose must be taken and how many times a day ?
and what is appropriate time to take it ?
and has any 1 taken it and what were the results ?
and do we get any side effects ?
pls help on this
if you could just mail me a few pounds that’d be great. thaaannnks. do they have avena sativa for cheap too?[/quote]
would be of some help to u as u mentioned about avena sativa
and i will inquire abt it here in ayurvedic store and let u know
[quote]raviraj wrote:
thanx a million sasha as ever u have been a big time god send bonus on this thread afer disc hoss il cazzo and other vetrans and along with u paili d ,house of atlas are the future gurus who will be guiding new people joining the thread.
do u mean i must be in rep range of 5-6? and cut the 10-12rep range ?
and what is ur take on tribulus? how much i need when i must take it and how much per dose ?
with ala i will go as u sa i will now on carbups just take 200mg ever meal .
ok now abt tribulus sending that through mail will be hard for me but the best part is i travel to usa and uk and i can get that for any 1 who wants it that way we also save on dhl charges .
and i wont charge anthing from u 10 bottles for u comes as a free gift from me on behalf of all the thread because u have helped ever one uncondiionaly
if its very urgent just let me know i can send u that by dhl in that case i need ur address so i can send u .
thanx for every thing as ever .[/quote]
raviraj,
No worries regarding the help . . . I hope you enjoy success on the AD. What I mean by strength training is looking at a rep range of under 6. In doing so, increase the number of sets accordingly so you can replicate the volume you would normally get from a traditional hypertrophy program. If you want, check out some programs with wave loading protocols to start. Also, some of CW’s 10x3 and 5x5 programs are good too.
Eventually, once you’ve been following a strength program for a little, jump into a hypertrophy to give your metabolic rate a kick. With that, you can also manipulate lactic acid build up with increased GH secretion for a nice compound effect.
A great book I’ve drawn a lot of knowledge from recently is Alwyn Cosgrove’s New Rules of Lifting. Amazon has it for sure.
As far as the Tribulus dossages go, I haven’t used it enough to know it off by heart. Maybe one of the other guys can talk to that. Or do a search, I’m sure it has been covered.
todays diet
meal 1 - minced goat meat 1 big bowl,
2eggs fried in 1 table spoon of butter and olive oil, cabbage
i cup black tea
suppl-250mg tribulus,1000mgcalcium, 1cap tight (fat burner)
meal 2- casein protien 1 scoop in water
4 table spoon flaxseed powder
1 table spoon olive oil
meal 3 - 25gms almonds
meal 4- 25 gms almonds
meal 5- 2 eggs scrambeled in oinions ,ginger, garlic,and indian spices made in 2tablespoons of butter
1cup black tea
meal 6- roasted chunks of goat meat
cabbage and cucumber
goat brain, and bone marrow
is this diet perfect any suggestions ?
ok timing wise i eat when iam hungry
about training i missed today because i was raining a lot here and roads get flooded here .
about training i missed today because i was raining a lot here and roads get flooded here .[/quote]
Looks good. are u sure you’re under 30 grams of carbs? Missed training cuz of flooded roads?!?! Everyone knows running in waist-deep flooded roads is great HIIT. terrible excuse. can’t be happening bro.
I have read and re-read the e-book now and gone through this entire post at least once but still am not happy about one point…
I am not sure how much we should eat at weekends during carb ups?
I have just started Chad’s Total Body Training and am working out mon,wed and fri on this.
On the workout days I am eating 3800cals (no carbs)this is 22x my bodyweight and on non workout days 3400cals,20xbodyweight. I am still only 14 days in so am not about to go mental and follow the whole ideal bodyweightx20-25 thing at this adaption stage. Am I being sensible here?
Anyways…with the above in mind, assuming I am not cocking this up, what sort of calorie total should I be eating on weekend. I really struggled this sunday with my carb up, I was eating clean and had 3lots of oats and flaxseed oil and soya with chopped banana, some wholewheat pasta and weetabix for the other 2 - and you have to have a lot of this to get calories up! I struggled to hit 3800!
about training i missed today because i was raining a lot here and roads get flooded here .
Looks good. are u sure you’re under 30 grams of carbs? Missed training cuz of flooded roads?!?! Everyone knows running in waist-deep flooded roads is great HIIT. terrible excuse. can’t be happening bro.
[/quote]
bro hello …is a lot of water here and again it was raining here like crazy u must be in bombay in rains …after that u will never suggest me to go out …belive me its bad here thje goverment issues warning not to get out of the house the pot holes on road are open which becomes dangerous tommorow i resume again and yes carbs are 20gms
[quote]jw390898 wrote:
I have read and re-read the e-book now and gone through this entire post at least once but still am not happy about one point…
I am not sure how much we should eat at weekends during carb ups?
I have just started Chad’s Total Body Training and am working out mon,wed and fri on this.
On the workout days I am eating 3800cals (no carbs)this is 22x my bodyweight and on non workout days 3400cals,20xbodyweight. I am still only 14 days in so am not about to go mental and follow the whole ideal bodyweightx20-25 thing at this adaption stage. Am I being sensible here?
Anyways…with the above in mind, assuming I am not cocking this up, what sort of calorie total should I be eating on weekend. I really struggled this sunday with my carb up, I was eating clean and had 3lots of oats and flaxseed oil and soya with chopped banana, some wholewheat pasta and weetabix for the other 2 - and you have to have a lot of this to get calories up! I struggled to hit 3800![/quote]
can u tell in detail what u eat on non -carb days ? remember u also need to have ur veggies for ur fiber .what i know from the thread is insead of cal counting u eat carbs till u dont spill over i mean the momment u feel ur smoothing u stop eating carbs.the point is to refill ur glycogen stores for the comming week now dont worry experts will be really helping u in this matter as allways . would be better if u avoid soya .
[quote]jw390898 wrote:
I have read and re-read the e-book now and gone through this entire post at least once but still am not happy about one point…
I am not sure how much we should eat at weekends during carb ups?
I have just started Chad’s Total Body Training and am working out mon,wed and fri on this.
On the workout days I am eating 3800cals (no carbs)this is 22x my bodyweight and on non workout days 3400cals,20xbodyweight. I am still only 14 days in so am not about to go mental and follow the whole ideal bodyweightx20-25 thing at this adaption stage. Am I being sensible here?
Anyways…with the above in mind, assuming I am not cocking this up, what sort of calorie total should I be eating on weekend. I really struggled this sunday with my carb up, I was eating clean and had 3lots of oats and flaxseed oil and soya with chopped banana, some wholewheat pasta and weetabix for the other 2 - and you have to have a lot of this to get calories up! I struggled to hit 3800![/quote]
potatoes , brown rice, youghurt, whole wheat torillas can also be ur choice bro
[quote]jw390898 wrote:
I have read and re-read the e-book now and gone through this entire post at least once but still am not happy about one point…
I am not sure how much we should eat at weekends during carb ups?
I have just started Chad’s Total Body Training and am working out mon,wed and fri on this.
On the workout days I am eating 3800cals (no carbs)this is 22x my bodyweight and on non workout days 3400cals,20xbodyweight. I am still only 14 days in so am not about to go mental and follow the whole ideal bodyweightx20-25 thing at this adaption stage. Am I being sensible here?
Anyways…with the above in mind, assuming I am not cocking this up, what sort of calorie total should I be eating on weekend. I really struggled this sunday with my carb up, I was eating clean and had 3lots of oats and flaxseed oil and soya with chopped banana, some wholewheat pasta and weetabix for the other 2 - and you have to have a lot of this to get calories up! I struggled to hit 3800![/quote]
Jw,
I totally sympathise with trying to hit your caloric requirement on the weekends, especially when you only get 4 kcals from CHOs versus the 9 you get from fats. Your total caloric requirements on the carb ups shouldn’t be too different from what you get in the week . . . it’s just the macronutrient breakdown that you need to adjust.
So if you’re not training on the weekend, you want to hit 3400 kcals with 467.5 grams of CHOs (at 55%), 85 grams of protein (at 10%) and 132.2 grams of fats (at 35%). Now this is comes with a caveat, and one that tends to make the carb loads more challenging then one would think. You need to go about this on how you’re feeling rather than a specific ratio. The way I do it is if my muscles feel pumped up, like as if I were training, then I know I’m pretty much done. If I don’t, then I keep up with the CHOs. Just remember that you do still need fats otherwise you’ll body will regress into CHO burning mode. That, and you’ll be exhausted.
I hope that helps with your questions but as always, I’m no expert/vet, just a guy loving the AD.
I’ve been ADing for the last month or so, and have really been loving it. The energy is what does it for me, I find myself running to and from work for no reason other than because I can. I read all through this thread, and have found tons of help in it. Thanks to everyone who contributed.
Way back when, somebody (DH?) posted a list of vegetables that were fibre-filled and could be counted as zero-carbs (and consequently eaten by the truckload) after the shift, even though technically, some of them had net carbs. I’ve tried looking for it by rereading the first few pages and by randomly clicking pages in the thread, but I can’t find that list. Did anyone happen to write that down, or does anyone have their own collection of vegetables that they eat with abandon? I’m getting pretty tired of broccoli and spinach with every meal, which is all I remember from the list, so any help on this front would be appreciated.
Regardless, keep the support and the knowledge/ideas coming. This really is a great thread.
[quote]Bullmoose wrote:
Did anyone happen to write that down, or does anyone have their own collection of vegetables that they eat with abandon? I’m getting pretty tired of broccoli and spinach with every meal, which is all I remember from the list, so any help on this front would be appreciated.
[/quote]
I always found Poliquin’s advice pretty sound with regard to low carb diets. Poliquin, who is an advocate of the AD, recommends one stick to veggies that are green and/or fibrous.
“The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include: Broccoli, Lettuce, Cabbage, Cauliflower, Mushrooms, Green beans, Onions, Asparagus, Cucumber, Spinach, All forms of peppers, and Zucchini.”
I’ve been ADing for the last month or so, and have really been loving it. The energy is what does it for me, I find myself running to and from work for no reason other than because I can. I read all through this thread, and have found tons of help in it. Thanks to everyone who contributed.
Way back when, somebody (DH?) posted a list of vegetables that were fibre-filled and could be counted as zero-carbs (and consequently eaten by the truckload) after the shift, even though technically, some of them had net carbs. I’ve tried looking for it by rereading the first few pages and by randomly clicking pages in the thread, but I can’t find that list. Did anyone happen to write that down, or does anyone have their own collection of vegetables that they eat with abandon? I’m getting pretty tired of broccoli and spinach with every meal, which is all I remember from the list, so any help on this front would be appreciated.
Regardless, keep the support and the knowledge/ideas coming. This really is a great thread.
Cheers.[/quote]
ok bro …i made a search for u and here goes he whole lisT for u
Low carb foods
RTFL (read the f… labels). Try to get as much natural fiber as possible
from salad or vegetables, while staying within the 30g carb target.
The usual suspects:
Beef, Chicken etc.
Fish
Cheese
Butter
Any kind of oil(besT oils olive,flaxseed,borage,fish)
Veggies:
Almonds (1oz = 5…6g)
Asparagus
Avocado (1/2 = 6g)
Broccoli
Cauliflower
Eggplant
Green beans(can be avoided)
Lettuce
Mushrooms
Olives
Peanuts (1oz = 6g)
Red / green peppers (e.g. frozen “Melange a trois” from Trader Joe’s)
Spinach
Zucchini
Condiments:(be carefull using This someTime s a loT of hidden carbs in iT
Caesar salad dressing (e.g. Newman’s own)
Oil and vinegar salad dressing
Mustard (e.g. Dijon from Trader Joe’s)
Pickles
Sour cream
For the sweet tooth:
Sugar free Jello + whipped cream (within reason)
and also u can add spices if u like
I’ve been ADing for the last month or so, and have really been loving it. The energy is what does it for me, I find myself running to and from work for no reason other than because I can. I read all through this thread, and have found tons of help in it. Thanks to everyone who contributed.
Way back when, somebody (DH?) posted a list of vegetables that were fibre-filled and could be counted as zero-carbs (and consequently eaten by the truckload) after the shift, even though technically, some of them had net carbs. I’ve tried looking for it by rereading the first few pages and by randomly clicking pages in the thread, but I can’t find that list. Did anyone happen to write that down, or does anyone have their own collection of vegetables that they eat with abandon? I’m getting pretty tired of broccoli and spinach with every meal, which is all I remember from the list, so any help on this front would be appreciated.
Regardless, keep the support and the knowledge/ideas coming. This really is a great thread.
Cheers.
ok bro …i made a search for u and here goes he whole lisT for u
Low carb foods
RTFL (read the f… labels). Try to get as much natural fiber as possible
from salad or vegetables, while staying within the 30g carb target.
The usual suspects:
Beef, Chicken etc.
Fish
Cheese
Butter
Any kind of oil(besT oils olive,flaxseed,borage,fish)
Veggies:
Almonds (1oz = 5…6g)
Asparagus
Avocado (1/2 = 6g)
Broccoli
Cauliflower
Eggplant
Green beans(can be avoided)
Lettuce
Mushrooms
Olives
Peanuts (1oz = 6g)
Red / green peppers (e.g. frozen “Melange a trois” from Trader Joe’s)
Spinach
Zucchini
Condiments:(be carefull using This someTime s a loT of hidden carbs in iT
Caesar salad dressing (e.g. Newman’s own)
Oil and vinegar salad dressing
Mustard (e.g. Dijon from Trader Joe’s)
Pickles
Sour cream
For the sweet tooth:
Sugar free Jello + whipped cream (within reason)
and also u can add spices if u like
hope iT helps u -raviraj[/quote]
Very good list. Typically, if it’s green, u can eat it (not peas). Also there seems to be some confusion with the fiber content of spinach. Baby spinach has much less fiber…although it’s better tasting. You gotta buy the older, ugly spinach for the most fiber.
[quote]raviraj wrote:
1 question to all the vets ,dh, ilcazzo and our new experts sasha, pauli d and also house of altas…can we eat boneless pork on low carb day s ?
in india goat meat is eaten a lot but is expensive beef is very cheap but being a hindu if i bring that home my dad will kick me out of he house and my cook will also not cook it. pork is cheap here so was planning to try that ofcourse if y ou guys are ok with it pls …help me .[/quote]
I eat pork every so often. Usually in the form of chinese spare ribs. Though, if I catch some ground pork on manager’s special, I’ll buy it. I used to eat bacon, but since I moved farther from my butcher shop, I rarely eat it anymore.
Some people bloat up on pork, I don’t.
As for goat meat? Never had it. I do like goat cheese, if that helps haha.
Don’t wory about not eating beef, you can get around that. Eggs, chicken, fish, etc.
[quote]IL Cazzo wrote:
raviraj wrote:
1 question to all the vets ,dh, ilcazzo and our new experts sasha, pauli d and also house of altas…can we eat boneless pork on low carb day s ?
in india goat meat is eaten a lot but is expensive beef is very cheap but being a hindu if i bring that home my dad will kick me out of he house and my cook will also not cook it. pork is cheap here so was planning to try that ofcourse if y ou guys are ok with it pls …help me .
I eat pork every so often. Usually in the form of chinese spare ribs. Though, if I catch some ground pork on manager’s special, I’ll buy it. I used to eat bacon, but since I moved farther from my butcher shop, I rarely eat it anymore.
Some people bloat up on pork, I don’t.
As for goat meat? Never had it. I do like goat cheese, if that helps haha.
Don’t wory about not eating beef, you can get around that. Eggs, chicken, fish, etc.
[/quote]
Thanx a millionnnnnnnnn sir for replying me …i will be eating pork now.
by the way u know what i still go and eat beef kebabs( minced beef meat and fat) barbequed and is damn tasty i do it secretly. and eggs in butter and olive oil is just something i love the most
and iam back from south africa ate a lot of steak and roasted beef there thanx once again a lot
[quote]IL Cazzo wrote:
Very good list. Typically, if it’s green, u can eat it (not peas). Also there seems to be some confusion with the fiber content of spinach. Baby spinach has much less fiber…although it’s better tasting. You gotta buy the older, ugly spinach for the most fiber.
[/quote]
That is weird. On the label of the organic baby spinach I buy (Earthbound Farm), it says it has 7g of carbs per serving and all of the carbs are from fiber (7g). Weird.
[quote]raviraj wrote:
can u tell in detail what u eat on non -carb days ? remember u also need to have ur veggies for ur fiber .what i know from the thread is insead of cal counting u eat carbs till u dont spill over i mean the momment u feel ur smoothing u stop eating carbs.the point is to refill ur glycogen stores for the comming week now dont worry experts will be really helping u in this matter as allways . would be better if u avoid soya .
[/quote]
E.G non carb day:-
Pre Workout Meal
300ml Soy
35g Whey
10g Milk Protein Concentrate
1.5 tblsp flaxseed oil
Your total caloric requirements on the carb ups shouldn’t be too different from what you get in the week . . . it’s just the macronutrient breakdown that you need to adjust.
Sasha
[/quote]
Well I would have thought this the right thing to do!?
Howver, rigthly or wrongly, I get the impression from this whole thread and the book that it may not be the case and you effectively gauge yourself to the point you feel you have eaten enough!?
I can not say this weekend I felt like I was filling up with glycogen from carbs at all and ate 450g worth of the fuckers, all low G.I - the highest was weetabix as wheat is in the early 70’s on the index.
I will be treating myself this saturday to an all you can eat chinese (gf’s birthday) but will be chosing rice and veggie dishes and limit the chicken, beeg and prawns I guess - bummer, maybe even a beer???
Not sure if we should eat till full or bloated/puffy irrespective of consuming past our weekly cals or to stay rigid to it and stop when say 100g for a meal have been taken in?
