I didn’t do the 12 day induction phase, just went right into it. I’m 6 weeks in now…do you think I’d be adapted now or are there any ways to tell? The reason is I want to try a tues/sun carb cycling doing Waterbury’s 2 full body workouts on each carb day. What do you think? I’ve been doing all of my training on and around the weekend carbups for insulin sensitivity and anabolic timing, carb-use reasons. I’m ready to cut now and this 2-3 day carb spacing seems to also be a good way to do so from what ravi said DH told him.
Do it dewd, Or don’t do it. If what you are doing works then keep it up. But if you want to try it then giver, you’ll be fine. If you are ready to cut then the double caloric wave that the 2x CHO ups have is good.
I would suggest to set the cals low on the day after your CHO up and include either:
-
HIIT work
-
BB complexes/High vol Oly lifts
This thread is getting away on me ;o) I love this community.
-chris
[quote]allNatural wrote:
I didn’t do the 12 day induction phase, just went right into it. I’m 6 weeks in now…do you think I’d be adapted now or are there any ways to tell? The reason is I want to try a tues/sun carb cycling doing Waterbury’s 2 full body workouts on each carb day. What do you think? I’ve been doing all of my training on and around the weekend carbups for insulin sensitivity and anabolic timing, carb-use reasons. I’m ready to cut now and this 2-3 day carb spacing seems to also be a good way to do so from what ravi said DH told him.[/quote]
[quote]veruvius wrote:
realpeanutbutter wrote:
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
Thanks for the advice man, it was serious help. The only carbs I’ve been getting in have been from the Hood Choc. milk, some saur kraut, and some relish for tuna salad. I eat whenever I feel hungry. As I am an ectomorph, I feel like serious calorie restriction is unnecessary. I’ll make sure I get the 500g CHO on the load day.
For the energy systems work, are you thinking HIIT or something lower key because there are three workouts? My first two day load will be this weekend, so should I have an energy systems day on Monday? Lastly, I AM Sri Lankan. If you think the 5 year olds in the GAP factory are something, you should watch the 7 y/o’s in the Columbia factory! Poetry in motion.
[/quote]
You are an “ectomorph” and you want to lose fat? I have likely misunderstood this but anyways, you know how it works. Just stick to it. For my energy systems I use swimming (intervals), Sled (intervals), jiu-jitsu, sometimes running (intervals, uphill), and sometimes high vol oly lifts like do 30 clean and press.
If you are looking to gain then train on the CHO ups and the day after too. You get massive vascularity.
-chris
Watch your milk products and cheese type shit. Also watch your sodium. and for reliefe take a BIG dose of magnesium or milk of magnesia (shit is awesome).
-chris
[quote]SashaG wrote:
Here’s a question to the team,
Is anyone experiencing any bloating during the week? If so, any recommendations for supplements/foods to help and alleviate it?
I get the occasional wicked bloat every once in a while and usually lasts most of the day. I am getting loads of fibre and EFAs through diet but seem to still get this on occasion.
Cheers,
Sasha
[/quote]
Oh yeah,
F*K all you bastards that can buy the hood low CHO milk. I can’t find it anywhere! That shit looks basically like a protein shake.
Shit heads ;o)
Oh and I’m heading to thailand on saturday for 4 weeks. I don’t see the AD being feasable but who cares. I don’t mind the 12 day induction when i get back. I might just go right back to it. It should work.
The real problem is getting in some hot training. I’m thinking lots of body weight stuff and training to do 10 free standing pistols in a row. I want to take my 1 arm push ups past 20 too. It will prepare me for the high GPP load I’m going to do when i get back. I have to put the max strength shit on the side for a while because I need the work capacity and cardio intensity for my purple belt test in oct (i think).
I saw my buddy dan do it and it was basically me and two other blues beating on him non stop for an hour. # fresh guys attacking me continuously while I have to pull off techniques will require the stamina of a horsey or a mule. So high volume olys and body weight shit it is. And lots of sled drags. Too bad i broke that fucker, it’s just a chain around a tire with a rope from the chain to drag. The friction broke the fugpacker chain. Gotta redesign. Keep the fiber up killers.
-chris
Thanks chris, and gl in thailand. But does anyone know how long it takes to surely be adapted to fat burning or any way to tell? Or should I not worry about it and just start my new carb cycle?
[quote]realpeanutbutter wrote:
Oh yeah,
F*K all you bastards that can buy the hood low CHO milk. I can’t find it anywhere! That shit looks basically like a protein shake.
Shit heads ;o)
Oh and I’m heading to thailand on saturday for 4 weeks. I don’t see the AD being feasable but who cares. I don’t mind the 12 day induction when i get back. I might just go right back to it. It should work.
The real problem is getting in some hot training. I’m thinking lots of body weight stuff and training to do 10 free standing pistols in a row. I want to take my 1 arm push ups past 20 too. It will prepare me for the high GPP load I’m going to do when i get back. I have to put the max strength shit on the side for a while because I need the work capacity and cardio intensity for my purple belt test in oct (i think).
I saw my buddy dan do it and it was basically me and two other blues beating on him non stop for an hour. # fresh guys attacking me continuously while I have to pull off techniques will require the stamina of a horsey or a mule. So high volume olys and body weight shit it is. And lots of sled drags. Too bad i broke that fucker, it’s just a chain around a tire with a rope from the chain to drag. The friction broke the fugpacker chain. Gotta redesign. Keep the fiber up killers.
-chris[/quote]
About the chocolate milk: I’m not sure if it’s available in canada at all. I live close to the border with the US, and I can drive across and pick some up, along with some amazing diet pop flavours i’d never heard of before. “Diet right zero” pop or something… only had it once, but it was insane. strawberry kiwi something something? AMazing.
The LC Chocolate milk tastes way better than regular chocolate milk, too. It’s so unfair that canada has regulations against marketing things as low carb these days. 
Also… good luck on the pistols, they’re mad fun.
Yeah dude, in reality I’d stick to the 5 and 2 CHO cycle for 10-12 good cycles with no fuck ups. then you should be good. there is no telling really unless you start playing with your fat levels and have BF calc thingy. In theory if you suddenly deprive your body of the fat cals it is used to it should rip fat from your body. But this more than anything can fuck shit up. So as il caz says keep the fat up and go for a bit till you start playing. also begin waving your calories to see if you are adapted.
Also in theory a three day cal wave should produce some major fat loss ont his thing. others in the past have been sucessful with it. EG. monday 50% maintainence/ tuesday 70%/ wednesday 90% / thursday 110% /friday 60% then sat sunday go ape shit and get about 200% maintainence.
-chris
[quote]allNatural wrote:
Thanks chris, and gl in thailand. But does anyone know how long it takes to surely be adapted to fat burning or any way to tell? Or should I not worry about it and just start my new carb cycle?[/quote]
HOLY HELL!!!
Finally! I finished reading through this whole friggin’ thread! Damn there are alot of posts!
Anyway, I think I’m going to give the AD a shot. It seems to fit my lifestyle well, as I’ve always had a hard time not ‘letting it out’ on the weekends after keeping my diet more ‘together’ during the week. I haven’t been terribly serious about my weekly diet for a while, but its time I lost some of the lard I’ve built up over the last couple of years. I’m finally getting my training back into gear after much on and off effort for far too long, and I think the AD would be a perfect companion diet/lifestyle. I’ve been eating healthy during the week and I’ll only have to replace a few things (morning oatmeal and fruit, some poorer carb choice evening meals) and finally be able to more easily bump up my calories with the fats–which I already take in alot of olive oil on my spinach and broc salads and shove a fistful of fish oil pills down each day, now there’ll simply be more! Up to this point, I’ve been undereating for a while, just hoping for damage control, and it should be a nice change of pace. Hopefully it won’t be a hard transition as I already only eat meat and veggies or protein powder for all but the meals I’ll have to replace, and I’ll actually be able to feel a bit better about enjoying a few treats on the weekends.
After reading through this beast of a thread and the Eat Like A Man articles, I really don’t have any questions. You’ve all laid some excellent information! Hopefully the AD will work for me as lower carb seems to make me feel better anyway (because as it is, damn can I get laid low from too many high GI carbs) and maybe I’ll make the transition quickly. I’ve already started buckling down as of this past Monday and testing the waters, so I’ll count next Monday as my official start day.
Hopefully I’ll be able to post about some impressive fatloss and general great well-being, those being my goals.
My stats, for those interested:
Male, 30, 6’4", 280 (not sure about BF%, probably 20s)
Weights
Lift in morning for about an hour 3x a week using heavy 10x3 (on the big compounds) along w/ some assistance lifts and shoulder prehab at a lighter 5x8 or 3x10.
Cardio
Walk with a weighted backpack for an hour on off-mornings and walk with my wife for about an hour almost nightly. Used to enjoy throwing in a 30-min session or two of Mahler’s HOC or something of similar intensity in place of the walking, so I’m working back to that. Thought I’d wait to lose some poundage so its easier on my joints.
Wish me luck! Though, sounds like it’ll be pretty easy to stick with overall. Keep up the motivating info!
[quote]suavij wrote:
realpeanutbutter wrote:
Oh yeah,
F*K all you bastards that can buy the hood low CHO milk. I can’t find it anywhere! That shit looks basically like a protein shake.
Shit heads ;o)
Oh and I’m heading to thailand on saturday for 4 weeks. I don’t see the AD being feasable but who cares. I don’t mind the 12 day induction when i get back. I might just go right back to it. It should work.
The real problem is getting in some hot training. I’m thinking lots of body weight stuff and training to do 10 free standing pistols in a row. I want to take my 1 arm push ups past 20 too. It will prepare me for the high GPP load I’m going to do when i get back. I have to put the max strength shit on the side for a while because I need the work capacity and cardio intensity for my purple belt test in oct (i think).
I saw my buddy dan do it and it was basically me and two other blues beating on him non stop for an hour. # fresh guys attacking me continuously while I have to pull off techniques will require the stamina of a horsey or a mule. So high volume olys and body weight shit it is. And lots of sled drags. Too bad i broke that fucker, it’s just a chain around a tire with a rope from the chain to drag. The friction broke the fugpacker chain. Gotta redesign. Keep the fiber up killers.
-chris
About the chocolate milk: I’m not sure if it’s available in canada at all. I live close to the border with the US, and I can drive across and pick some up, along with some amazing diet pop flavours i’d never heard of before. “Diet right zero” pop or something… only had it once, but it was insane. strawberry kiwi something something? AMazing.
The LC Chocolate milk tastes way better than regular chocolate milk, too. It’s so unfair that canada has regulations against marketing things as low carb these days.
Also… good luck on the pistols, they’re mad fun.[/quote]
Yeah I don’t eat milk products unless im getting slack with the nutrition anyways, but I wanna taste one next time i go down. all i hear is “hood milk this, Hood milk that” and I’m like “I’m gonna light myself on fire if you guys keep teasing me!!”
Any how, as far as marketing crap guess what i saw the other day:
Low-fat salsa. Has salsa ever had fat in it? mashed up vegtables?!?!
“Wow, finally i can have salsa on my rice cakes now that they have a low fat version!!!”
I can’t wait to get the pistol numbers up there. I’m thinking of bringing my bands for back workout and shoulder assistance/rehab/prehab.
we shall see. the key is to keep the every morning consistency with training on vacation.
have fun,
-chris
[quote]SashaG wrote:
kkeane wrote:
I was carb cycling at about 2500-2700 cals. i gained a bit of LBM during this month or so period, and it was a nice change from dieting. but i am in the 12% bf range (6’2 185) and want to get into the 10s or single digits before i go nuts and attempt to pack on mass.
GSD does have similarities to AD… he recommends a 30-35/10-15/50-55 (p/c/f) ratio, i have been doing about 35/10/55. i should transition nicely into the AD and i am looking forward to eating more than 4 times a day and more than 450 cals a sitting. and of course, a more frequent carb up. 
those 14 days on GSD are tough to wait out.
realpeanutbutter wrote:
kkeane,
I know you want to do Berardi’s Get Shredded diet but given that you’ve been keeping your cals so low thus far probably wouldn’t be best. Remember that JB only prescribes this extreme a diet once every 2 years and for him, he’s been eating like a maniac prior to it. I just would hate to see you risk grinding you metabolism to a hault despite the HIIT he prescribes.
What I would do is this . . .
Cheers,
Sasha
[/quote]
thanks a lot for the response, sasha. you’ve given me something to chew on, thats for sure. (which is good, since i still have another hour and a half til my next chicken salad… ok enough low calorie jokes) I will seriously consider doing what you proposed and perhaps start up the AD in august. believe me, i want to end up on the Anabolic Lifestyle.
Keep downing that olive oil, gents.
Also, here’s an example from Fitday.com of my numbers for today and the last few days–all have been similar. I’m still working on nailing down that 30g appropriately and I’ve been using the 12x or 15x for calories DH has mentioned repeatedly in earlier posts. Seems to be almost there with mostly eggs, olive oil, fish oil, a little avocado, a touch of cheese, protein powder, steak, chicken, and veggies [spinach, broccoli, cauliflower, tomato, onion, g. pepper].
Total: 3414
Fat: 244 2197 64%
Sat: 64 572 17%
Poly: 17 150 4%
Mono: 30 272 8%
Carbs: 44 133 4%
Fiber: 10 0 0%
Protein: 270 1080 32%
[quote]SashaG wrote:
justinf77 wrote:
SashaG wrote:
McNeil wrote:
Sasha,
The two week / 12-day induction phase was actually not in the original AD, at least from what I can remember. The updated versions of the diet (Anabolic Solution, Metabolic Diet) strongly encourage the 12 day induction phase but point to studies that say 5 days may be enough to adapt. DiPasquale suggests the 12 day induction to make sure that you adapt properly and that your body doesn’t sit in metabolic limbo for weeks at a time.
Justin,
Well spotted . . .
That being said I really believe that the 12-day intro is vital to the success on the AD. Even with Poliquin’s methods he talks about an induction phase being important to shift into FFB mode.
All in all, if it’s the AD you want to pursue, then a 12-day induction should be a part of the program.
Cheers,
Sasha
[/quote]
yeah, what he said…
Does anyone know what books DiPasquale recommends the 12 day intro?
I have the original book, I searched and searched for any references to the 2 week intro to no avail… I’m sure it’s different for everyone… I just think 12 days it a little long… after 4 days I noticed big changes in bodyfat reduction so perhaps 12 days may be overkill for me.
Yeah chris… you’ll be fine. Hell, every time you walk under a tree, jump up, grab a limb, do some pullups or chinups, some hanging leg raises, all that jazz. I read your post right before i went to do a workout today, and in your honour i threw in 8x3 pistols. Was just a light mess around day today, wasn’t even gonna do any leg work… but i figured i could use some isolateral moves to see how my leg strength is balancing out these days.
Low fat salsa! Are you kidding? Man, the things marketting people do. Then again, sometimes i take salsa and whip in some olive oil, slippery spice. High-fat salsa. Delish.
Here’s a couple examples of other marketting/research garbage! Feel free to post links to research that you find sad.
“Zomg the saturated fat devil!”
http://health.msn.com/centers/cholesterol/articlepage.aspx?cp-documentid=100140710
Canada’s anti-lowcarbness
And this is why you can’t trust a lot of the studies out there, these days:
Probably the same guys who lobbied to get rid of the low-carb brands! Yarrrrrr meblockos. Anyways… sorry about the pointless post.
I hate the real world. no. 1 reason to live in my garage gym and kitchen ;o)
I should be good on vacation. the hotels we are staying at must have some kind of feux-gym thingy. that and hand stand stuff.
-chris
[quote]suavij wrote:
Yeah chris… you’ll be fine. Hell, every time you walk under a tree, jump up, grab a limb, do some pullups or chinups, some hanging leg raises, all that jazz. I read your post right before i went to do a workout today, and in your honour i threw in 8x3 pistols. Was just a light mess around day today, wasn’t even gonna do any leg work… but i figured i could use some isolateral moves to see how my leg strength is balancing out these days.
Low fat salsa! Are you kidding? Man, the things marketting people do. Then again, sometimes i take salsa and whip in some olive oil, slippery spice. High-fat salsa. Delish.
Here’s a couple examples of other marketting/research garbage! Feel free to post links to research that you find sad.
“Zomg the saturated fat devil!”
http://health.msn.com/centers/cholesterol/articlepage.aspx?cp-documentid=100140710
Canada’s anti-lowcarbness
And this is why you can’t trust a lot of the studies out there, these days:
Probably the same guys who lobbied to get rid of the low-carb brands! Yarrrrrr meblockos. Anyways… sorry about the pointless post.[/quote]
[quote]McNeil wrote:
SashaG wrote:
justinf77 wrote:
SashaG wrote:
McNeil wrote:
yeah, what he said…
Does anyone know what books DiPasquale recommends the 12 day intro?
I have the original book, I searched and searched for any references to the 2 week intro to no avail… I’m sure it’s different for everyone… I just think 12 days it a little long… after 4 days I noticed big changes in bodyfat reduction so perhaps 12 days may be overkill for me.[/quote]
McNeil,
I believe it is mentioned in the Anabolic Solution as well as the Metabolic diet. Also, Poliquin has all his folks do a similar type of induction.
I know the 12 days seems like a lot, but honestly, it’s two weeks to make sure you make the conversion. You may be on day 4 and are seeing results with a loss of water weight and increased testosterone secretion, but that doesn’t necessarily mean you’ve made the jump to becoming FFB. From my readings, I’ve heard that it can take up to 4-5 days for some folk to get into ketosis, let alone what we’re trying to achieve.
You choice mate, but I’d rather play it safe with this style of dieting.
Cheers,
Sasha
Since I didn’t do the induction (I’m 6 weeks in) what do ya’ll think about doing an “induction” now for 12 days? I wouldn’t mind it, just whatever would be best to get me fully adapted before I start my tues/sun cycling. If not, I’ll just wait 4 more weeks…
[quote]allNatural wrote:
Since I didn’t do the induction (I’m 6 weeks in) what do ya’ll think about doing an “induction” now for 12 days? I wouldn’t mind it, just whatever would be best to get me fully adapted before I start my tues/sun cycling. If not, I’ll just wait 4 more weeks…[/quote]
what kind of progress have you made thus far?
Hey realpeanutbutter, I think my last post got lost on the last page - I’m doing the twice weekly carb-ups and wondering, how many carbs do you usually get in on each one? Right now I’m doing a large extended meal of around 200-225 carbs, but it seemed like you thought that wasn’t enough and that I should also make sure to get in some higher glycemic.
Thanks for all your help.
finally read the entire damn thing. probably the best read ive had in a while. for me thats about 3-4 weeks. still good stuff though