Alright,
A) read the WHOLE thread. That’s right the whole thing. As you read it copy and paste helpful posts to a word doc. this way you will have it all for reference.
B) Start your 12 day transition phase now. During this time i suggest you be very sceptical about ANY CHO (carb) that is not a vegtable, or spinach/broccoli for that matter. even the legendary peanutbutter.
C) The fat will come of during this time quite well. Since you have been eating “low-carb” (whatever that may or may not mean) you might not crash in your 12 day intro. Keep your food levels high during your first 12 days. Don’t be an anorexic girl. eat and train hard, Low CHO is no reason not to train like a beast.
D) After your first two day CHO up you can start working on reducing fat by taking only one day to CHO up. this means 6 days low CHO and one day of hard eating. It will take you about 2 months to really “get going” on the AD and start seeing it’s best side. So if you only CHO up for one day you really have to amn up about it. Make sure you get your 500 g CHO that day no matter what. Trust me you will want to pussy out because that is a ton of food in one day, but measure it and do it. This will really set your leptin levels high and make for great fat burning. (awsome segue coming…)
E) the day after your CHO up you should get in 3 (three, tres, san) energy systems sessions. I suggest swimming, sprints and burpees. Also on this day you should get a lower amount of food. Eat only as much as you need. This is a day that is optimal for fat burning because your leptin is high and you are full of CHO power. By keeping cals low on this day your body will burn more fat than active food (shit you just ate). The next day get back to your regular calories and hit the weights hard for the rest of the week.
This leptin reset system works better than a 5 year-old at a GAP factory in Sri Lanka for me. It is also one of the main systems behind how the AD works to keep you lean. the CHO ups are more than glycogen resorations, they are Basal metabolic level boosters. That is why you can’t pussy out on your CHO ups. this is also why atkins people bottom out after a month on fatkins. This is also why on JB’s PN program he gets people to stuff their face full of food.
For bulking just pop up your caloric density and eat more before bed. Oh yeah and train like you’re bulking obv.
Despite what rice caker’s would have you think your strength only goes up on this no matter how low CHO you go (rhymes). The only thing that will be holding you back is lack of mental motivation. Some people get this because they are used to the seratonin highs that CHO gives them, and feel that they are weak when they are just not mentally in the zone. Use some type of stim for this. Power Drive i hear is hot.
Get ready to sweat.
Don’t rush the AD, it pays off if you’re patient.
Don’t be a pussy
-chris
[quote]veruvius wrote:
Hey guys, sign me up!
I decided to eat ‘low carb’ a couple weeks ago after doing a half-assed job of bulking for 5 months and putting on some fat. I’ve gotten halfway through this thread and decided to start the AD about a week ago.
I’m trying to drop the fat I put on in the next three weeks. Should I modify the diet in anyway to accelerate the fat loss given the shorter time frame?
In the great scheme of things, I need to gain a lot more muscle, so I wouldn’t feel right trying to cut for long anyway. Will there be much of a transition phase from cutting to bulking on this diet? How would just changing workouts affect it? This thread is a treasure trove of information.[/quote]
