[quote]Owen70 wrote:
vasudeva wrote:
I would like some of the long-time users of the AD to speak a bit more about the early refeeds. A couple of us are on Day 10 and are quickly approaching our first refeed.
i havent done the AD itself, but i have done many a cyclical ketogenic diet like this.
I think input from people who have employed both a cyclical and targeted approach to ketogenic diets would be a great compliment to the primary focus on the AD, which by Dr. D’s definition, is not ketogenic.
vasudeva wrote:
Dr. D states that we should be consuming 20-40% FAT, 15-30% PRO, and 35-60% CHO during this first refeed. But what sort of overall caloric intake should I be aiming for during the early stages of adaptation to fat as the primary fuel source? Should we maintain the 18 x Bdywt he recommends for this first weekend, or can we jump directly into, for example, a Mass-gaining phase, where he suggest 25 x desired Bdywt? And if opt for the 25, do I drop this to the 18 during the week, or maintain it for the length of desired gain period, and just adjust the macro-nutrient percentages?
everything is going to depend on your goals, and your body. if you have a slow metabolism you are going to want to hit the low end of that scale. so if you are cutting, and he reccomends 18xBW?? i dunno what the rec is, but aim for the lower end. especially if you really think your endomorph, you may even wanna drop below the levels he suggested. i know this is true for other authors diets i have followed.
Well, my initial goal is to successfully make the shift to burning FAT. My long-term goal is to rotate between Mass and Strength phases to improve my three lifts. I would like to keep my BF between 10-12%, which is where it’s at currently.
vasudeva wrote:
And for a bit of clarification… By refeeding, leptin increases and thus stimulates the thyroid, increases GH and testosterone, decreases cortisol and generally improves fat burning, right? Dr. D doesn’t address leptin directly in the AS, but this seems to be the reason for the refeed, right? Or is it more of a total caloric thing?
Thoughts?
i’m not sure all the leptin bonanza that is around now was around back then, this is prob the reason it isnt mentioned much. and your right about all the increases/decreases. the point of the refeed(i thinK) is to help all of your hormones get into a positive state, and to refill the glycogen in your muscles for the coming week. because your glycogen is full the first couple days off of the refeed, you notice “a great pump” or whatever on the ensuing workouts following the refeed, you’ll be able to give your all these workouts, and so if you are following a WS template or whatever, you’ll prob wanna put your ME lower day soon after the refeed, or ME upper, whichever you need more help with. the less glycogen demanding days(at least the was I do them)DE days, you can put near the end of the week.
I employ the conjugate method, following a rough Westside template. And yeah, I’ve had some real concerns about losing intensity in my movements as my glycogen levels diminish. So far, my strength hasn’t dropped nor has my intensity. I think I might be a natural fat oxidizer.
I’m still interested in learning how other Aders have played with weekly caloric levels to manipulate gains in bdywt and strength & losses in BF.
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). I’m shooting for 21000 cals a week, cycled 2000, 2500, 3500, 2500, 2000, 5000, 3500. I noticed in the AD book that it said that 30gms isn’t written in stone. My weekdays look like this: 25, 30, 40, 30, 25 gms carbs. I use %'s because it’s easier for me. This amounts to 5% daily during the week. What’s your take on this?