What kind of workout routines is everyone using? Just wanted to see what every else is doing…
Im doing a created split off of Waterburys Set/Rep bible, mostly compounnd movements, maybe 1 iso per group. I try and hit them 2x per week.
[quote]AlphaDragon wrote:
Ever since I started the AD, I’ve been experiencing more Calf Cramps (usually in the early morning when I’m still sleeping). Has anyone else had this happen and if so, what can we do about it?
[/quote]
Whenever my calves start to cramp it’s a signal to me that I am low in minerals. A basic calcium, magnesium, zinc, and potassium supplement will fix it. I already use plenty of salt on my food.
If your water intake seems adequate (your not very thirsty) then drinking more will only elevate the problem by knocking your h2o:salts ratio out even further.
[quote]aspengc8 wrote:
What kind of workout routines is everyone using? Just wanted to see what every else is doing…
Im doing a created split off of Waterburys Set/Rep bible, mostly compounnd movements, maybe 1 iso per group. I try and hit them 2x per week.[/quote]
Waterbury convinced me long ago. I only do full body workouts nowadays and basically get to the gym every other day, so 3-4x per week. When I was on more of a split routine I was able to workout 5x/week, but it just wasn’t as successful. I tend to stick to a set-rep volume of 24, ranging my reps from 3 to 8, and get in 7/8 exercises per workout. I see benefits from both compounds and isos and see no reason to exclude isos unless you are strapped for time. I generally do isos on bi’s, tri’s, calves, and shoulders, and prefer heavier loads from compounds on my bigger muscle groups. Just make sure to follow Waterbury’s advice on the anatomy of a rep: really explode when you lift and lower the weight under control (something like 1-2 seconds, as long as your muscle is in control of the weight on the negative). If you do that, particularly with the explosive lift, you’ll find that your muscles simply won’t fire very well after a set-rep volume of 24, meaning you’ve done your part: you’ve exhausted the large quick-twitch muscle fibers.
[quote]aspengc8 wrote:
What kind of workout routines is everyone using? Just wanted to see what every else is doing…
Im doing a created split off of Waterburys Set/Rep bible, mostly compounnd movements, maybe 1 iso per group. I try and hit them 2x per week.[/quote]
I’m taking a break from CW and went to more BB based training splits per CT.
If I could fully understand what ME/DE/etc days are, I’ve heard to make a Westside Conjugate is a great way too.
AD
been playing around with going on a clean bulk of sorts. a bit nervous about gaining fat really. i m looking to basically have a nice looking body not really a body builder. i have tried the ad a few times but outside influences have casued me to go off each time.well now if fed up with my skinny/fat body and am determined to change.
so my question is anyone on the ad ever lose bf and gain some muscle?is it possible to do that,hence the name of the plan?
i always lost some bf on the diet but didnt gain any muscle.could one feasibly gain muslce and lose fat by upping cals to at least maintance?any real life stories of guys putting on muscle and losing body fat on this plan?
[quote]mikemazz wrote:
been playing around with going on a clean bulk of sorts. a bit nervous about gaining fat really. i m looking to basically have a nice looking body not really a body builder. i have tried the ad a few times but outside influences have casued me to go off each time.well now if fed up with my skinny/fat body and am determined to change.
so my question is anyone on the ad ever lose bf and gain some muscle?is it possible to do that,hence the name of the plan?
i always lost some bf on the diet but didnt gain any muscle.could one feasibly gain muslce and lose fat by upping cals to at least maintance?any real life stories of guys putting on muscle and losing body fat on this plan?[/quote]
Yeah, dude. I don’t know exactly how concurrent the fat loss and muscle gain were, but over the course of 3 weeks I was leaner, a bit more muscular, and weighed the same. So… fat loss and muscle gain. Then again, I have also been following CW’s routines and I think his high frequency total-body approaches are the new revolution.
However, I do think that the best approach would be to tackle one goal at a time: fat loss vs muscle gain. Still, I think a combo of the AD and CW frequency principles cause such an incredible biochemical response in the body that it may (as in my case) result in simultaneous fat loss and muscle gain. Please don’t quote me on that.
doing the Waterbury total body workout now. the one where the reps change each workout.
i just want a body that looks like i workout and im not getting it. considering do a bulk next monday but i don t know. they never seem to work for me,i just gain fat so easily and mimimal muscle.im a mess.
[quote]mikemazz wrote:
so my question is anyone on the ad ever lose bf and gain some muscle?is it possible to do that,hence the name of the plan?
[/quote]
I hope this is what’s happening to me. I refuse to get my measurements done until the end of December to try to fairly assess what has been happening.
I can say I’ve been eating more each day than any other time in my life (3500/day). I weighed in today at 77 KG (about 169lbs) and seem to have leaned out considerably (I was at 22%, supposedly, 2 months ago), according to the mirror. To be honest, my weight 2 months ago was about 75 kg (maybe 165lbs).
Now, considering that I’m “bulking” and my weight has pretty much stayed the same, wouldn’t one consider that fat is buring and being replaced by LBM?
AD
bump
-oh, and peace
;)
[quote]mikemazz wrote:
…could one feasibly gain muslce and lose fat by upping cals to at least maintance?any real life stories of guys putting on muscle and losing body fat on this plan?[/quote]
This is going to be highly dependent on how much bodyfat one has. In other words at one extreme if your 30% you’ll have no problem losing a bunch of fat while gaining a bunch of muscle for a while.
On the other end if you’re already in the low teens or lower it becomes a metabolic tightrope walk where you may would have to be very precise all the way around, but neither fat loss nor lean gains will be what either one could be if you committed one way or the other.
im about 19%. im pertrified of clean bulking with fat gain with already a high body fat.
Hey everyone, I’ve gotten alot of inspiration/information from this thread and I haven’t posted in a while:
I guess my personal advice based on my limited experience(started Nov 1st) is that in a perfect world you would do the 12 day induction followed by a 5/2 split for two months before making any changes. Even with that though you’d still have alot of messing around to do to get your high fat/ protein days into the correct ratios and then what kind of carbs to eat and for how long and a plethora of other things.
I was nervous in a way to start the diet because I already had a low body fat percentage and was worried about the fluctuations that are inherent in the diet. I feel that because I’ve been dieting for awhile i.e concerned with what I eat and knowing my macros and so forth that I’ve gotten to know my body. I believe this is very important on the AD.
Ok this is getting long. So, I started with a 10 day induction, did a 24 hour carb-up. Did another 10 day induction and went crazy at thanksgiving. Since then I’ve been doing an odd split. Something like 4 days high p/f with a one meal carb up on the 4th day and then 3 days high p/f with a one meal carb up on the 3rd day.
I don’t know if this is ideal but I know that since Nov 1st I haven’t gained or lost a pound on the scale, however I’ve had consistently great workouts, much better than before the diet. I find that my one meal carb up will provide me with energy for my chest, back and leg workouts on consecutive days and then my next one meal carb up will give me energy for bi/tri’s and then shoulders.
I feel like my body is getting better at bouncing back after a carb up and I looking in the mirror I like what I’m seeing.
So if anyone has any questions I’d love to try and help. Oh and my one meal carb ups have actually been like crazy free for all’s including drinking.
I have an excellent carb-up meal for you all… I actually ate this 3 times yesterday.
2 cups of oats
2 cups of frozen berries (I get the frozen mix from CostCo of blueberries, raspberries, and boysenberries)
3 cups of water
3 packets of splenda
1 scoop of protein powder
Mix the oats, water, and berries in a saucepan and turn it on high heat… proceed to chop up and generally mash the berries and mix everything up… I do this more or less continually throughout the cooking process. Once the water starts to boil, turn the heat on low and continue with the general cutting, mashing, and mixing of the berries, oats, and water.
The goal is to mash pretty much every berry to the point where the entire concontion is pinkisk/purpleish. Mix in three packets of splenda and the protein powder, and continue mixing and heating until you reach your desired temperature. This seriously tastes like berry pie, I shit you not. It is incredible.
[quote]mikemazz wrote:
im about 19%. im pertrified of clean bulking with fat gain with already a high body fat.[/quote]
For most average guys and by that I mean genetically and metabolically middle of the road, if you are working hard enough to grow you can consume a startling amount of quality food without getting actually fat.
How tall are you?
[quote]AlphaDragon wrote:
Ever since I started the AD, I’ve been experiencing more Calf Cramps (usually in the early morning when I’m still sleeping). Has anyone else had this happen and if so, what can we do about it?
[/quote]
What do you mean by more? Did you used to have them and only in your calves?
[quote]sifuinkorea wrote:
AlphaDragon wrote:
Ever since I started the AD, I’ve been experiencing more Calf Cramps (usually in the early morning when I’m still sleeping). Has anyone else had this happen and if so, what can we do about it?
<<<Whenever my calves start to cramp it’s a signal to me that I am low in minerals. A basic calcium, magnesium, zinc, and potassium supplement will fix it. I already use plenty of salt on my food.>>>
[/quote]
This is generally where I was going, but I find it odd that it only happens in your calves.
[quote]mikemazz wrote:
been playing around with going on a clean bulk of sorts. a bit nervous about gaining fat really. i m looking to basically have a nice looking body not really a body builder. i have tried the ad a few times but outside influences have casued me to go off each time.well now if fed up with my skinny/fat body and am determined to change.
so my question is anyone on the ad ever lose bf and gain some muscle?is it possible to do that,hence the name of the plan?
i always lost some bf on the diet but didnt gain any muscle.could one feasibly gain muslce and lose fat by upping cals to at least maintance?any real life stories of guys putting on muscle and losing body fat on this plan?[/quote]
Personally, I’d say you can easily gain muscle and lose fat on this plan. The “You can’t do both at the samew time” thing I have found to be often overruled.
I’ve seen tons of trainees, 2 esp that I train, gain some nice muscle and lose tons of fat. If you train total body and make sure you do big compund leg moves everyday you should be fine. The key is to train big and eat big but get in 10-15 mins of hard intervals at the END of each workout. Those intervals will help you get leaner. If you need a reference/scapegoat then I’ll refer to when CT and JB said to keep sprints in your plan through bulking because they won’t hurt your gains at all. I’d say that the majority of people would actually gain strength and size in legs from 200m sprints.
Just stick to the AD as Rx’d and keep the CHO ups to clean stuff like oats and berries. Put one naughty meal at the end of it and then get back to the steeeeeeaaaaaaak.
If you stick to it for a few months you will see big gains. the key is consistency. take pictures to, sometimes you can’t see the gains as they come.
With support like this thread you can easily stick to the diet. It’s barely a diet anyways when you can eat all kinds of great shit. experiment with cheeses. have fun and make yourself some promises.
-chris
[quote]Tiribulus wrote:
sifuinkorea wrote:
AlphaDragon wrote:
Ever since I started the AD, I’ve been experiencing more Calf Cramps (usually in the early morning when I’m still sleeping). Has anyone else had this happen and if so, what can we do about it?
<<<Whenever my calves start to cramp it’s a signal to me that I am low in minerals. A basic calcium, magnesium, zinc, and potassium supplement will fix it. I already use plenty of salt on my food.>>>
This is generally where I was going, but I find it odd that it only happens in your calves.[/quote]
Yeah, calves first, then in the very top of my triceps and then in my right mid-abs. Weird, huh?
One thing about the Army… you get to see how different environmental factors affect a lot of different guys. Most of us got calf cramps first as a signal to low salts OR low water levels. Thing is, some people just keep drinking water thinking it will help when if fact they just need some minerals.
SK
[quote]Tiribulus wrote:
sifuinkorea wrote:
AlphaDragon wrote:
Ever since I started the AD, I’ve been experiencing more Calf Cramps (usually in the early morning when I’m still sleeping). Has anyone else had this happen and if so, what can we do about it?
<<<Whenever my calves start to cramp it’s a signal to me that I am low in minerals. A basic calcium, magnesium, zinc, and potassium supplement will fix it. I already use plenty of salt on my food.>>>
This is generally where I was going, but I find it odd that it only happens in your calves.[/quote]
Yup…only in my calves. That’s it. Nowhere else. Really. 
And before, I’d get them maybe once every 6 months or so…these days is about once a month or 2.
I think my water intake in good, overall…I do a ZMA supp nightly, and eat bananas on the weekend carbup (maybe a total of 1 bushel).
[quote]ovalpline wrote:
I have an excellent carb-up meal for you all… I actually ate this 3 times yesterday.
2 cups of oats
2 cups of frozen berries (I get the frozen mix from CostCo of blueberries, raspberries, and boysenberries)
3 cups of water
3 packets of splenda
1 scoop of protein powder
Mix the oats, water, and berries in a saucepan and turn it on high heat… proceed to chop up and generally mash the berries and mix everything up… I do this more or less continually throughout the cooking process. Once the water starts to boil, turn the heat on low and continue with the general cutting, mashing, and mixing of the berries, oats, and water.
The goal is to mash pretty much every berry to the point where the entire concontion is pinkisk/purpleish. Mix in three packets of splenda and the protein powder, and continue mixing and heating until you reach your desired temperature. This seriously tastes like berry pie, I shit you not. It is incredible.[/quote]
ah yes i have something similar, but to make it even better add some heavy whipping cream, gotta love fat in the loads!