Im going to start taking in flaxoil during breakfast and pwo, that should add another ~270 or so cals, and some more much needed EFA’s. I feel good so far, skin is starting to feel ‘tighter’ around the midsection. Im already pretty vascualr in my arms/legs. I know the fat will probably come off in layers, just so happens those layers left are around my midsection/lower kidneys.
Bah, another dumb question. I really trying to NOT go over ~30g of CHO/day, how do I treat carbs with respect to dietary fiber? For example, some planters mixed nuts have 5g of carb per serving, derived from 1g sugar, and 2g of dietary fiber. Do I just call it 5g or 3g?
[quote]aspengc8 wrote:
So far, diet looks the same everyday:
breakfast- eggs, turkey, cheddar
meal 2- 96% lean ground beef, cheddar, spinach
meal 3- same as above
meal 4- same as breakfast
pwo -3 cheesburgers, no bun, tablespoon flaxseed oil
totals: ~ 2600 cal, 145g fat, 25g CH, 330g pro
[/quote]
I love beef much more than most people, but if you plan to eat that same plan everyday, it’s probably a good idea to get some other meat sources in there. The easiest way to do that, of course, is to just swap in ground pork/turkey/lamb/anything every now and then, both for the ground beef and to make the burgers. Also, you’ll probably want to take more Flaxseed oil than that, since you’ve got neither very much fiber not any omega 3’s coming from anywhere else.
That’s the impression I get, anyway.
Welcome aboard and good luck.
Don’t count fiber in your carb totals. 1oz of almonds have 5g of CHO, and 3g of fiber. You would subtract the fiber and count the remaining 2g of CHO toward your 30g/day total.
[quote]zdrax wrote:
Don’t count fiber in your carb totals. 1oz of almonds have 5g of CHO, and 3g of fiber. You would subtract the fiber and count the remaining 2g of CHO toward your 30g/day total.[/quote]
Gotcha!
[quote]Pauli D wrote:
Question for the many knowledgable AD Vet’s:
Has anyone experimented w/ 0 carbs?
I mean attempting to take in an absolute minimum carbs, incl fiber count …w/ zero being the goal?
I have been doing just that lately and it’s really quite effective. I’m using whole foods, ISOpure ‘zero carb’ protein powder and getting my fiber from physillium husks only.
I’m eating well over maintenance
(5k-5,500 cals daily) and am still managing to lean out. I’ve had to resort to a mid-week, post training carb spike in order to keep energy levels up …but it’s working quite well.
I do this for a week -then return to the standard AD (deleting fiber from total carb count)
Thoughts???
[/quote]
Pauli,
Interesting approach but I would caution you on just one thing.
While aiming for zero carbs I am assuming that you will be removing all vegetables from your diet (as they tend to contain quite a few incidental CHOs). If this is the case, by doing so, you will lose all those vital phytonutrients that are esential to a diet like the AD.
One of the important functions of greens is providing a positive PH presence in our digestive track. Given that the majority of the foods we ingest are highly acidic (proteins, etc.) we need those greens to balance out acidity levels in our digestive track. This keeps our digestive track healthy and helps to improve nutrient absorption and training recovery.
So when aiming for zero carbs, I would encourage removing non-essential CHOs like sauces, etc. However, when it comes to the greens, I would recommend them as a staple to every AD styled meal.
Hope that helps.
Cheers,
Sasha
[quote]aspengc8 wrote:
wow. Just read through all the pages, spread out over 3 days while at work.
I started the AD August first. My goal is to cut/lean out. So far, I feel great. I was on T-dawg 2.0, so I think the transition won’t be so bad.
some background-
H/W: 6’, 200lbs
Training: Waterbury Method
Cardio: currently none, will adjust later on.
Im aiming for around 2400-2600 cals day to try and lose bf% without doin cardio.
If I start to add cardio, It will be performed AM/fasted, and I will re-eat those cals during the day.
So far, diet looks the same everyday:
breakfast- eggs, turkey, cheddar
meal 2- 96% lean ground beef, cheddar, spinach
meal 3- same as above
meal 4- same as breakfast
pwo -3 cheesburgers, no bun, tablespoon flaxseed oil
totals: ~ 2600 cal, 145g fat, 25g CH, 330g pro
Couple questions-
1.) Enough cals what should I add/change.
2.) since im coming off a low carb diet, I prolly won ‘crash’. Should I follow protocol - 12 day break in before carb up?
3.) Do I need to add cardio, or can I just lift heavy azz weight on WM? :)[/quote]
aspengc8,
A couple quick words and I apologise if it’s already been mentioned.
-
Do the break in phase. While the T-Dawg is similar in its low-carb approach, the AD is a totally different beast. Ketosis is not the key (as it is with the T-Dawg diet). We want you to become a fully fat burner.
-
Boost your calorie levels. It is especially important during the initial break in phase to keep your caloric levels at those maintenance levels that Dr. D prescribes. We’re changing the way your body fuels itself so it needs to understand that it is not in starvation mode. At 200 lbs. I want to see caloric levels at least in the 3600 range as prescribed.
-
More fat. Of that 3600 cals you should be deriving over 60% of your calories from fat. If you want your body to make the metabolic shift it needs to know that it will have an ample supply of energy (I.e. fat) coming from diet.
-
1:1:1 fat ratio. If you’ve read the ebook and this thread, you’ll no longer “fear fat.” With that in mind, try to balance your poly/mono/sat fat ratio equally throughout the day. It doesn’t have to be perfect but each play an important role in the body and in the success of the AD.
-
Training/cardio. If you want to do cardio during the break in, go for it. I did it for general physical fitness but your training doesn’t need to change for the AD.
-
Cutting. Once you’ve gone through about 2 months of eating on maintenance, then shift into a cutting mode. It takes time to adjust to this style of eating so don’t rush it. You’re already going to be feeling/looking leaner during the initial 2 months so a cutting phase off the back of that will give you plenty of added incentive to get ripped up.
Those would be all my suggestions in the traditional sense but I want to throw an option out there before you begin.
If you’ve been restricting your CHOs and cals for a while, as it seems that you have with the T-Dawg 2.0, I would recommend having a CHO up before you begin your break in. This will reset your leptin levels and kick your body out of starvation mode.
Now Dr.D doesn’t necessarily recommend it but based on the various readings I’ve done on very low CHO diets, this makes a lot of sense given your current position.
I hope this helps but shoot back with any questions.
Cheers,
Sasha
You da Man, Sasha!
Thanks for the input!
I’ve been using GREENS+ for GI health and while my little experiment netted good results… I wouldn’t recommend it for long term use.
-just too ‘depleting’ on energy stores…
I’m not quite through tinkering though. Next week I’m going to try to ‘cycle’ carbs and fiber.
I know I’m ‘splitting hairs’ here…but I find that if I don’t shake things up…and shake them up often…my progress tends to stagnate.
I’ll keep you posted…
peace
ok. ive been on about 3000 calories a day with my diet and its been 3 weeks so far. i have noticed only 1 thing. im bloated as hell and look horrible. worse than when i started. i like eating like this but i dont like not seeing a difference in my body. is it still to soon? i went from 255 to over 265 and bloated. i finished my first carb up last weekend. i had two days of carbing up. im thinking of almost skipping the carb up this week because i feel and look like shit.
I try to keep as close to zero carbs all week, I don’t eat vegetables over the week. I get all my fiber from flaxmeal, I put a couple of tablespoons in my scrambled eggs in the morning to keep my digestive tract working fine.
I SMELL REally bad on this diet. anyone else notice bad BO. holistics say its from the high state of acidity. i don’t know?
Well Gents,
I’ve gotten my copy of “The Anabolic Diet”…and I’m currently reading it and this thread.
This definately sounds like the meal plan/lifestyle that I want (from what little I know so far) so once I finish, I’ll be joining you all in it.
I must admit I am a little overwhelmed with it…never did the “count calories/carbs/etc thing” before.
And, where I’m currently living, there is no real nutritional value on the labels…and the meats are basically cut fresh off the bone (open meat markets)…and now I’ll have to learn to cook too?
Well, one thing at a time, huh?
Let me finish the book and this thread and I’ll jump in…I guess it’s kinda like learning to swim by jumping in the water, huh?
Anyway, just chiming in that I’m “in” soon.
Thanks for this thread…I think it’s the best on the net.
[quote]homerralphs wrote:
I try to keep as close to zero carbs all week, I don’t eat vegetables over the week. I get all my fiber from flaxmeal, I put a couple of tablespoons in my scrambled eggs in the morning to keep my digestive tract working fine.[/quote]
you are not on the AD
Is just a protein shake the proper post-workout meal on the AD? I am trying to get leaner should I take a post-workout shake with 30 grams of carbs?
[quote]gnew70 wrote:
Is just a protein shake the proper post-workout meal on the AD? I am trying to get leaner should I take a post-workout shake with 30 grams of carbs?[/quote]
No. This is something you can play around with down the line. You want to “train” your body into using fat as fuel. You can play around with a small whack of carbs PWO after you’ve adapted, but for the break-in phase I’d say stay strict - get your carbs only from incidentals that come in eggs, cruciferous veggies, nuts etc.
[quote]gnew70 wrote:
Is just a protein shake the proper post-workout meal on the AD? I am trying to get leaner should I take a post-workout shake with 30 grams of carbs?[/quote]
A lot of people like to do their protein shakes as a mix of protein and fats. Like a scoop or two of protein, some flax seeds, some heavy cream, olive oil… etc. If you choose to get your 30 grams or so per day (or whatever the set point you’ve determined for yourself w/ experimentation is) in your PWO shake…
that’s up to you, but if you hunt some of Disc Hoss/Il Cazzo’s earlier posts in this thread, you may gather some insight as to why this may or may not be a good idea for you. It’s somewhere in the first… 50 or so pages. Happy huntin’!
Myself, i just do a pure protein shake afterwards… wait a bit, then eat a big chunk of food. Right now i’m mostly just doing this because the Lemonade flavoured protein powder i have is terrible by itself, and only gets worse as you add things to it, other than salt. 
[quote]trojanman wrote:
ok. ive been on about 3000 calories a day with my diet and its been 3 weeks so far. i have noticed only 1 thing. im bloated as hell and look horrible. worse than when i started. i like eating like this but i dont like not seeing a difference in my body. is it still to soon? i went from 255 to over 265 and bloated. i finished my first carb up last weekend. i had two days of carbing up. im thinking of almost skipping the carb up this week because i feel and look like shit. [/quote]
…Been there! That’s for sure!!
I was ready to pack it all in and trash the AD!
All I can tell you is to stick with it a while longer. You have some adjusting to do…that’s all.
You’ll get it dialed in…don’t fret.
Step one:
–Go to fitday.com and set up your free account. This is the absolute BEST way to track what’s going on.
You can monitor your weight…-record how you feel …-see what your macros really look like etc…
Step two:
–If you’re looking and feeling bloated -it may just be sodium --food choices or a little of both.
Do you ever shed the water/bloated feeling? When?
For me …I would just get to looking and feeling good and it would be time to carb-up again. By Monday or Tuesday I was back to feeling awful.
I know how you feel!
I had play around some…but basically I needed to omit pork all together from my diet and avoid sodium during carb ups.
That pretty much did it for me -of course “your mileage may vary”
Bottom line…don’t throw the baby out with the bath water…not just yet.
You can conquer this…believe me.
Step Three:
—keep us posted… There are many, many experienced folks here and all are very helpful. Let us know what/how you’re doing and we’ll do our best to troubleshoot.
peace
Thanks for the advice, I think I will just do the protein shake after my workouts.
[quote]Pauli D wrote:
trojanman wrote:
ok. ive been on about 3000 calories a day with my diet and its been 3 weeks so far. i have noticed only 1 thing. im bloated as hell and look horrible. worse than when i started. i like eating like this but i dont like not seeing a difference in my body. is it still to soon? i went from 255 to over 265 and bloated. i finished my first carb up last weekend. i had two days of carbing up. im thinking of almost skipping the carb up this week because i feel and look like shit.
…Been there! That’s for sure!!
I was ready to pack it all in and trash the AD!
All I can tell you is to stick with it a while longer. You have some adjusting to do…that’s all.
You’ll get it dialed in…don’t fret.
Step one:
–Go to fitday.com and set up your free account. This is the absolute BEST way to track what’s going on.
You can monitor your weight…-record how you feel …-see what your macros really look like etc…
Step two:
–If you’re looking and feeling bloated -it may just be sodium --food choices or a little of both.
Do you ever shed the water/bloated feeling? When?
For me …I would just get to looking and feeling good and it would be time to carb-up again. By Monday or Tuesday I was back to feeling awful.
I know how you feel!
I had play around some…but basically I needed to omit pork all together from my diet and avoid sodium during carb ups.
That pretty much did it for me -of course “your mileage may vary”
Bottom line…don’t throw the baby out with the bath water…not just yet.
You can conquer this…believe me.
Step Three:
—keep us posted… There are many, many experienced folks here and all are very helpful. Let us know what/how you’re doing and we’ll do our best to troubleshoot.
peace[/quote]
i think ill take my diet to another level. i think ive been having more than 30g of carbs a day and i think im taking in tons of sodium and drinking less water. all things i am going to work on this week and for as long as i live. i HATE the bloated look.
[quote]trojanman wrote:
i think ill take my diet to another level. i think ive been having more than 30g of carbs a day and i think im taking in tons of sodium and drinking less water. all things i am going to work on this week and for as long as i live. i HATE the bloated look.[/quote]
That’s the Spirit!
…and one more piece of advice while I’m at it…
The carb-ups are important -don’t scrimp…but don’t go bananas either!
The first few carb-ups may be free-for-alls…that’s understandable. But after that you’ll soon realize that all those cravings have disappeared.
Now’s when the fun starts.
This too, will take some experimentation…but you can zero-in on what works for you and what doesn’t during your carb-ups.
Some guys do well w/white rice -brown rice -breads and cereals…others (like me) do not.
Fresh fruits, dried fruits, lots of Quaker oats and …believe it or not…Nestle’s chocolate chips (in moderation, of course) all give me HUGE pumps and make me feel just great! -No bloating and no “bulk-belly” feeling either.
The devil may be in the details, as they say…but the fun is certainly in the food!!!
peace