diets goin well…training starting to get back a nice rhythm of PAIN!!! So positive all round…now its supp’s time. Whats everybody’s feeback on this?
Post workout - MRM Metabolic + 200g’s Glucose
Multi - Dr D’s MVM
fish oil (EFA’s) - Flameout/Dr D’s EFA+/poliquins EFA
protein for during the day - MRM loCarb or GROW
Hey everyone. While i’ve been on this for a while, i don’t really get the carb loads. I read sasha’s ‘manifesto’ a while back (cheers) but i’m still lost.
For example- are these cheat meals, or ultimate-clean for the carb load-
Cheese on toast
Marmite, butter and toast
Potatoes with sour chive cream
Roast potatoes
Egg-fried rice?
Etc you get my drift. They just always were ‘bad’, especially following Berardi’s ‘no carbs with fat meals’ guidelines. So please clear this up, if you’re a vet and have had success on the AD. Cheers
If you’re bulking those will probably be okay, but if you want to lose BF, you’d be better off looking for clean carb sources that match the low-PRO low-fat high carb ideal that Dr. D suggests on the weekends.
Some of my favorite choices when I’m being good:
mashed potatoes, baked potatoes (plain), oatmeal, sweet potatoes, and simple sugars PWO (only PWO on carbup days of course), toast, whole wheat pancakes, etc.
[quote]dannyrat wrote:
Hey everyone. While i’ve been on this for a while, i don’t really get the carb loads. I read sasha’s ‘manifesto’ a while back (cheers) but i’m still lost.
For example- are these cheat meals, or ultimate-clean for the carb load-
Cheese on toast
Marmite, butter and toast
Potatoes with sour chive cream
Roast potatoes
Egg-fried rice?
Etc you get my drift. They just always were ‘bad’, especially following Berardi’s ‘no carbs with fat meals’ guidelines. So please clear this up, if you’re a vet and have had success on the AD. Cheers[/quote]
It certainly does depend on your specific goals, this is true. However it is also quite individualistic and subject-specific.
The most common recommendation is to begin the load with hi GI carbs and finish it off with low GI/more complex sources.
Now depending on how your body reacts… hi GI carbs may mean SuperSugarCrisp cereal w/milk, pancakes w/maple syrup
or oats w/berries.
Here…Let’s let DH take a stab at this:
DH says…
"Eat more starches and watch the veggies. They slow down the insulin release big time and you could be getting a bit much. Eat MUCHO starch on the load. Baked taters, yams, oatmeal, bread, pasta, rice, cereals, spaghetti w/marinara at Il Cazzo’s etc…
Make sure you get at least 20% of your calories from FAT too. In fact, I like about 30% better.
Why you ask? Well two reasons. (1). It tastes awesome to eat some cake and ice cream. (2) Once you ADAPT, fat actually increases the insulin surge instead of the often held belief that it slows down the release of macronutrients. Not so on a carb load boys! Ain’t life grand!
I go:
15-20% Pro
50-55% CHO
30% Fat
…end Quote"
Thanks a lot paulie. I’ll bear that in mind. So my choices were fine, as long as they predominate with carbs i guess. I usually have otas with banana and then olive oil, then train, drink chocolate milk et al, have a pizza, more oats, spaghetti then more oats again, with fruit throughout the day, and lots of caffeinated beverages to stay awake. I’ll work out my shit to get it like you listed.
Ps i love that we’re quoting DH now (sincerely)
[quote]dannyrat wrote:
Hey everyone. While i’ve been on this for a while, i don’t really get the carb loads. I read sasha’s ‘manifesto’ a while back (cheers) but i’m still lost.
For example- are these cheat meals, or ultimate-clean for the carb load-
Cheese on toast
Marmite, butter and toast
Potatoes with sour chive cream
Roast potatoes
Egg-fried rice?
Etc you get my drift. They just always were ‘bad’, especially following Berardi’s ‘no carbs with fat meals’ guidelines. So please clear this up, if you’re a vet and have had success on the AD. Cheers[/quote]
One thing to keep in mind - and this goes out to all AD’ers - is that unless you training for a bodybuilding type show (and I guess this would include the beach during summertime), you don’t ever need a carb phase. The weekend carb load, when starting out, can be thought of as “practice” for looking full during a show. If you are also looking for health and more stability in your moods and strength, try going longer periods without carb-loading. Then you can use carbs for the occasional cheat on Friday or Saturday when your looking for beer and munchies. The longer you stay away from carbs the more sensitive you are when you eat them - so eating less will affect you greatly.
WS4 - this is the diet your looking for. But you should look at it more of a standard way of eating rather than a temporary “fix” of sorts. It’s ok to be less regimented on the weekends but during the week count all your carbs and keep 'em around 20g. Don’t be afraid to eat fat - lots of it and the protien will take care of itself giving our choices for meals.
Be prepared, as stated all through this thread, to “crash” at some point. It’s mental mother fucker but fight through it as it may not last long at all. Also, you will look in the mirror at first and notice yourself looking flat and smaller - my advice stay away from the mirror for at first - or look to how lean your getting rather than overall size. Eventually, your body will shift energy sources and your muscular system will look fuller again - never as full as when gorged with carbs and all the water they drag with them, but full as in lean and powerful. You’ll see - stick with it and good luck.
-SK
[quote]sifuinkorea wrote:
One thing to keep in mind - and this goes out to all AD’ers - is that unless you training for a bodybuilding type show (and I guess this would include the beach during summertime), you don’t ever need a carb phase. The weekend carb load, when starting out, can be thought of as “practice” for looking full during a show. If you are also looking for health and more stability in your moods and strength, try going longer periods without carb-loading. Then you can use carbs for the occasional cheat on Friday or Saturday when your looking for beer and munchies. The longer you stay away from carbs the more sensitive you are when you eat them - so eating less will affect you greatly.
[/quote]
hang on… what do you mean a carb load is not ever needed? Doc D says that a 36-48h carb load is part of the basic Anabolic Diet and that is when there is an even greater anabolic effect: insulin and GH levels are elevated. carb ups also reset leptin levels (i think disc hoss talks about it somewhere in this thread)
[quote]dissipate wrote:
sifuinkorea wrote:
One thing to keep in mind - and this goes out to all AD’ers - is that unless you training for a bodybuilding type show (and I guess this would include the beach during summertime), you don’t ever need a carb phase. The weekend carb load, when starting out, can be thought of as “practice” for looking full during a show. If you are also looking for health and more stability in your moods and strength, try going longer periods without carb-loading. Then you can use carbs for the occasional cheat on Friday or Saturday when your looking for beer and munchies. The longer you stay away from carbs the more sensitive you are when you eat them - so eating less will affect you greatly.
hang on… what do you mean a carb load is not ever needed? Doc D says that a 36-48h carb load is part of the basic Anabolic Diet and that is when there is an even greater anabolic effect: insulin and GH levels are elevated. carb ups also reset leptin levels (i think disc hoss talks about it somewhere in this thread)
[/quote]
Without the carb-load -it isn’t the AD.
Now the carb loads can be shortened, individualized, customized and modified to fit your goals…but without 'em?
-No, sorry, you’re not on the AD and unfortunately, you’re working on a different gameplan altogether.
peace
thanks for the time and info, ive been reading up this weekend, and im starting tomorrow, im sure ill be back around here for advice. --WS4
SK- thanks for the info, im not looking for a new phase of dieting though, thats why i thought this might be for me, it could be a new long term way of eating. Ive got my bodyfat to a level that i am happy with, and at 5"10 and 190, i now carry enough lbm that i look muscular, and now i am looking to keep adding at a consistent level for an extended amount of time, so from what you say, i think this is definitly the way for me.
[quote]Pauli D wrote:
dissipate wrote:
sifuinkorea wrote:
One thing to keep in mind - and this goes out to all AD’ers - is that unless you training for a bodybuilding type show (and I guess this would include the beach during summertime), you don’t ever need a carb phase. The weekend carb load, when starting out, can be thought of as “practice” for looking full during a show. If you are also looking for health and more stability in your moods and strength, try going longer periods without carb-loading. Then you can use carbs for the occasional cheat on Friday or Saturday when your looking for beer and munchies. The longer you stay away from carbs the more sensitive you are when you eat them - so eating less will affect you greatly.
hang on… what do you mean a carb load is not ever needed? Doc D says that a 36-48h carb load is part of the basic Anabolic Diet and that is when there is an even greater anabolic effect: insulin and GH levels are elevated. carb ups also reset leptin levels (i think disc hoss talks about it somewhere in this thread)
Without the carb-load -it isn’t the AD.
Now the carb loads can be shortened, individualized, customized and modified to fit your goals…but without 'em?
-No, sorry, you’re not on the AD and unfortunately, you’re working on a different gameplan altogether.
peace
[/quote]
dissipate and pauli d - you are both correct. Consuming a routine diet that precludes the carb phase is not the outlined Anabolic Diet. That’s not what I was stating - sorry for the miscoms…
My version of the AD is one that uses much longer time periods between carb phases and much shorter ones at that - what I was trying to emphasize for new users was to not get caught up and stress out over dialing in their particular carb phase. As long as they are within the window each week and pay attention, they will learn by trial and error, how much, how often, and what kind.
As far as the hormonal response that would ultimately drive upwards muscular growth in both size and strength, in the long run, weekly carb feedings or monthly feedings would be the same. One is able to use their training to induce hormonal responses, if they would like.
SK
Two Questions for the AD crew:
I have some L-carnatine that I would like to use up. Assuming that it will do anything at all, would it be most beneficial to take right before morning cardio on an empty stomach?
In BodyOpus Dan D. mentions that meal timing isn’t that important on a low carb diet. In other words it’s just as feasible to consume your daily calories in three meals as opposed to seven. If this is true (is it true?) wouldn’t this apply to the low carb phase of the AD?
Happy Turkey day guys! And here’s hoping that the rest of you rotated your loads the past few weeks to be able to take advantage of the Holiday of Gluttons.
Peace
I have a question about the crash. I know that your supposed to feel flu like symptoms… but did any of you actually get nauseous and throw up? Cuz yesterday morning I was throwing up like it was nobodies business (which it wasn’t) and then about midafternoon it just stopped. I may have had food poisoning or something like that, but I didn’t eat anything for the rest of the day and I had no problems. Then today I wake up and everything is fine, I’m just my normal self accept my appetite is wayyyy low. I’m just wondering if I actually got a 24 hour bug or something or if it was the crash.
not naming any names, but why does it seem like some people come on here and talk as if they totally know the diet in and out without actually knowing anything about it?
While I’m not a hundred percent sure Biz, I seem to remember the Doc talking about feeling pre flu like symptoms i.e “somethings coming on”…but being physically sick is not a side effect I have heard of…was most likely bad food.
Having said that different people have different reactions to the break in period…this can include a temporarily lowered immune function so that you may have been more susceptible to a bug etc…stick with it though…the higher immune function you will achieve will result in very little sickness in the future…
best of luck
Oisin
[quote]Bizmark wrote:
I have a question about the crash. I know that your supposed to feel flu like symptoms… but did any of you actually get nauseous and throw up? Cuz yesterday morning I was throwing up like it was nobodies business (which it wasn’t) and then about midafternoon it just stopped. I may have had food poisoning or something like that, but I didn’t eat anything for the rest of the day and I had no problems. Then today I wake up and everything is fine, I’m just my normal self accept my appetite is wayyyy low. I’m just wondering if I actually got a 24 hour bug or something or if it was the crash.[/quote]
Bear in mind this thread is now a place were people come to get help with this diet. Would you prefer to come seeking answers and everybody stay quiet…or for one to speak up and if he is wrong in his views for others to correct him? This way two people learn rather than one.
I personally don’t see myself as any sort of expert but I will take the time to try and help others here if I feel I have something positive to add. If I am wrong then by all means I should be corrected b4 I do damage to myself and maybe others…think about it.
[quote]YoungGunner wrote:
not naming any names, but why does it seem like some people come on here and talk as if they totally know the diet in and out without actually knowing anything about it?[/quote]
Just something that’s been tickling my mind…
If the “point” of the AD – especially during the transition phase – is to provide the body with so much fat (while withholding carbs) that the body “learns” to become more efficient at lipolysis, do you think there’s a parallel with protein? In other words, could consuming tons of protein (like 1g/lb bw while in a carb deficit) “teach” the body to “like” proteolysis and gluconeogenesis, the way we’re trying to do with fat?
Or the other way around, could being “stingy” with protein make the body more efficient with its use, like we’re trying to do with carbs?
[quote]dashforce wrote:
Just something that’s been tickling my mind…
If the “point” of the AD – especially during the transition phase – is to provide the body with so much fat (while withholding carbs) that the body “learns” to become more efficient at lipolysis, do you think there’s a parallel with protein? In other words, could consuming tons of protein (like 1g/lb bw while in a carb deficit) “teach” the body to “like” proteolysis and gluconeogenesis, the way we’re trying to do with fat?
Or the other way around, could being “stingy” with protein make the body more efficient with its use, like we’re trying to do with carbs?[/quote]
Are you asking if one can make their body more efficient at burning protein for fuel? As I read it, that’s what it sounds like. Or do you mean to ask if there is a method for urging the body to use protien to build muscle?
The “point” of AD… or for more clarity, the “primary effect” of AD is to force the body to use fat as it’s fuel source - bodyfat or dietary fat - your body does not discern between the two. The other energy source is glycogen - sugar, carbs. All the AD does is shift you from burning carbs as a primary source of fuel to burning fat primarily instead. The carb phases put the body into an “alternate state” where you are utilizing both energy systems for fuel.
In addition there is a surge in hormones, mostly insulin, coupled with the largely increased hydrostatic pressure level of your muscular system from all of the water the carbs dragged along.
I use the term “alternate state” because you can only temporarily stabalize this state and only while your normal, and more natural state, is one of the sort that low carb/high fat eating brings on - or else you should be able to eat like you do on the weekends all the time with no adverse reactions! This is precisely why I advocate a much less oft carb up - this and the fact that I do not compete in bodybuilding shows. It all depends on your goals and needs.
Does this make sense? Does anyone adhere to a version of this diet like my own - one where they carb up much less often? If so, how do you feel?
OMC - amen brother… hopefully YoungGunner will make his correction so we can learn from it.
sifuinkorea, what affects on your bodycomp have you noticed from doing less carbups?
What I meant is this: we “teach” our bodies to use fat by giving it lots of fat (and starving it of carbs).
Are we “teaching” our bodies to use protein as well? Both aminos and fats are used in gluconeogenesis, which I presume is the process that’s maintaining our blood glucose levels.
If our bodies are burning more fat in the absence of carbs, are they burning more protein as well? If the body can’t discern between body fat and dietary fat, wouldn’t it also metabolize muscle as well as aminos?