[quote]IL Cazzo wrote:
sifu,
I have 24lbs of frozen, cleaned and cut broccoli rabe in the freezer. BR and eggs is sooo good.
[/quote]
Wow, I just got a chubby!
How’s everybody doing out there? anybody making any real strides? I’m in the middle of my 3rd week and energy keeps getting better. I quit limiting calories and just started eating enough to where I felt good. Yesterday I took in roughly 4200 cals which is more than the original 18 x bw recommmendation, but I feel stronger and haven’t had much significant fat gain. I have gained about ten pounds since I started the diet, but I also started back up on creatine at the same time. I was just interested if anybody was making any progress. Best wishes.
Josh
[quote]josh.shafer wrote:
How’s everybody doing out there? anybody making any real strides? I’m in the middle of my 3rd week and energy keeps getting better. I quit limiting calories and just started eating enough to where I felt good. Yesterday I took in roughly 4200 cals which is more than the original 18 x bw recommmendation, but I feel stronger and haven’t had much significant fat gain. I have gained about ten pounds since I started the diet, but I also started back up on creatine at the same time. I was just interested if anybody was making any progress. Best wishes.
Josh[/quote]
I’ve gained around 17 or 18 pounds since starting 5 months ago and I’m certain about 14 or 15 of it is lean. I know the difference. The scale, mirror and weights are reporting me heavier, bigger and stronger and the pinch next to my navel has increased just a hair.
That’s awesome news, Trib! What is your ratio of cals to bw? Is your maintenance level higher on the AD than it is on a higher carb diet?
After wandering in the wilderness for a few months, I’m back on the AD and loving it more than ever. I’m almost ready for my first carb up and have had no cravings whatsoever. Plus I’ve been a lot more serious about actually counting calories. My F/P/C % invariably fall right around 60/35/5.
I’m completely over using the carb ups as an excuse to pig out for 36 hours. Now I will do one-day carb ups with healthy carbs and ONE allowed pig out meal at night (w/ dessert ;))
[quote]PublickStews wrote:
After wandering in the wilderness for a few months, I’m back on the AD and loving it more than ever. I’m almost ready for my first carb up and have had no cravings whatsoever. Plus I’ve been a lot more serious about actually counting calories. My F/P/C % invariably fall right around 60/35/5.
I’m completely over using the carb ups as an excuse to pig out for 36 hours. Now I will do one-day carb ups with healthy carbs and ONE allowed pig out meal at night (w/ dessert ;))[/quote]
lol I love posts like these. No offense, of course… just commenting that these posts are funny in that they are personal affirmations that can only elicit artificial responses. Goodluck regardless.
Starting last night I had my second carb-up on the AD. I decided to try something really different than what I’ve tried in the past (last summer when I first tried the AD and last weekend). Usually I’ve tried to eat ‘clean’ and use mainly fruits, oats and sweetpotatoes to get my carbs in.
Today I ate half a large pizza, a panini sandwich, had a couple of bowls of oats and a few apples. I feel like a fucking champ. At just under 3,000cals my ratio is about 55%C, 30%F, 15%P with 29g of fiber (roughly half what I got last weekend). It seems like, for me at least, my carb-ups go much better when I get my calories with less total fiber. It seems to be easier on my stomach, and doesn’t affect my energy levels as much.
I’m going to try doing something similar next weekend to see how I feel.
Can’t wait to have some eggs and sausage tomorrow morning.
[quote]ovalpline wrote:
lol I love posts like these. No offense, of course… just commenting that these posts are funny in that they are personal affirmations that can only elicit artificial responses. Goodluck regardless.[/quote]
ok. Not sure what the problem is. True, I guess I didn’t contribute much. Oh well
[quote]dunbar wrote:
So I’m finding it hard to keep my fat intake at around 60%. I calculate with fitday and since adding three tbls of fish oil I’m up around 67%. Is this bad?
Is anyone else having this problem. I eat alot of ground turkey which is pretty low in fat but I thought everyone was eating steak and ground beef, so it must be hard to keep fat at 60?[/quote]
I find that if I eat eggs, beef, veggies, nuts, and olive oil I’ll usually end up in the mid 60s, somewhat similar to your 67. Usually one low-fat meal per day drops me back to 60 or 61. So I make sure to eat a big chicken breast, some tuna, or a protein shake once per day.
[quote]PublickStews wrote:
ovalpline wrote:
lol I love posts like these. No offense, of course… just commenting that these posts are funny in that they are personal affirmations that can only elicit artificial responses. Goodluck regardless.
ok. Not sure what the problem is. True, I guess I didn’t contribute much. Oh well
[/quote]
lol no dude… no problem on this end… I was just making a joke, a social commentary really. I realized after I wrote it that it may have come off in an unintended fashion. My apologies, 'twas all in good fun.
I went an extra two weeks without carbing up. I kind of wanted to see how my body would react. I finished a 48hr carb up last night, and I loved it.
Started saturday morning. List included Edy’s mint choco ice cream (no sugar added version), lots of oatmeal, protein shakes, whole wheat bread french toast and some homemade oatmeal raisin cookies. I wanted to keep it clean as possible, but ahhh it was so damn good.
Back to the regular AD today. This weekend will be just a 24 hr carb up saturday only. I also started Waterbury’s next frontier program, so we will see how that fares along with the WHFS program.
[quote]aspengc8 wrote:
…I also started Waterbury’s next frontier program, so we will see how that fares along with the WHFS program.
[/quote]
Waterbury’s Hi-Freq program goes well with the AD, as you’ll need to eat plenty of cal-dense food to keep your body fueled w/ quality nutrients.
HFT is a very demanding training protocol -especially as the number of sessions increase.
Eat well. Watch your training volume -avoiding marathon sessions while lifting hard, heavy and as fast as humanly possible.
…oh, and throw the scale out the window -you won’t be needing it.
peace
[quote]Pauli D wrote:
aspengc8 wrote:
…I also started Waterbury’s next frontier program, so we will see how that fares along with the WHFS program.
Waterbury’s Hi-Freq program goes well with the AD, as you’ll need to eat plenty of cal-dense food to keep your body fueled w/ quality nutrients.
HFT is a very demanding training protocol -especially as the number of sessions increase.
Eat well. Watch your training volume -avoiding marathon sessions while lifting hard, heavy and as fast as humanly possible.
…oh, and throw the scale out the window -you won’t be needing it.
peace[/quote]
Thanks for the tips. I never use the scale anyway, I use the mirror. Im using DiPascuale’s (sp?) advice of bodyweight x18 for the “break in” period. Even though Im not on the break in, Id rather have the cals on the high side to keep strength up.
[quote]aspengc8 wrote:
Pauli D wrote:
Thanks for the tips. I never use the scale anyway, I use the mirror. Im using DiPascuale’s (sp?) advice of bodyweight x18 for the “break in” period. Even though Im not on the break in, Id rather have the cals on the high side to keep strength up.
[/quote]
Of course I don’t know what your starting point is w/ HFT…how many sessions per wk you’re currently performing…
But I can tell you that at 8 sessions per week my ratio is more like bodyweight X 25…
Of course I didn’t start there…all I’m saying is be prepared to up the cals as you progress.
HFT is very demanding -but well worth the effort.
peace
[quote]josh.shafer wrote:
That’s awesome news, Trib! What is your ratio of cals to bw? Is your maintenance level higher on the AD than it is on a higher carb diet? [/quote]
I would have to recalculate everything again, but now I’m eating about 4300-4500 cals a day. I honestly don’t keep written or even very precise track of anything. Just lots of meat, eggs, fish, chicken, cheese, veggies, and EFA’s. Usually stay below 40 grams of cho a day which I do keep track of.
[quote]Tiribulus wrote:
josh.shafer wrote:
That’s awesome news, Trib! What is your ratio of cals to bw? Is your maintenance level higher on the AD than it is on a higher carb diet?
I would have to recalculate everything again, but now I’m eating about 4300-4500 cals a day. I honestly don’t keep written or even very precise track of anything. Just lots of meat, eggs, fish, chicken, cheese, veggies, and EFA’s. Usually stay below 40 grams of cho a day which I do keep track of.[/quote]
Tirib,
Now that the holidays have cleared, what do your carb ups look like? Or are you not formally carb loading at all?
-SK
[quote]aspengc8 wrote:
I went an extra two weeks without carbing up. I kind of wanted to see how my body would react. I finished a 48hr carb up last night, and I loved it.
Started saturday morning. List included Edy’s mint choco ice cream (no sugar added version), lots of oatmeal, protein shakes, whole wheat bread french toast and some homemade oatmeal raisin cookies. I wanted to keep it clean as possible, but ahhh it was so damn good.
Back to the regular AD today. This weekend will be just a 24 hr carb up saturday only. I also started Waterbury’s next frontier program, so we will see how that fares along with the WHFS program.
[/quote]
I have had amazing success with HFT, particularly on the AD, something I attribute to the higher test and GH levels. Recovery is excellent… and come two or so weeks in to the HFT, your recovery is LIGHTNING quick.
Still, be gradual in your approach to two-a-days, at first allowing a full day off in between them… and pay careful attention to how you and your body feel. Feeling overly sore, unmotivated, and/or weak and tired (particularly in the AM hours) are sure signs that you’re pushing yourself a bit too hard. Keep us posted.
k so i need to lose 3-4lbs min. preferably 5-6lbs(2-3 of the weight is water) so i can get down some weight and be comfortable in my weight class for wrestling…its my first year and im goin to a high end tourny and i wanna know what my minimum carb load should be on a wake up (begin) to sleep (end) carb load…i like to keep them a day to keep from gaining weight.
and im also dropping my cals from 2500 to 2200 some days 2000 one day and 2300 some days during the week and im gonna throw in a weight session on my day off from practice…thinks thats all good or maybe add in some cardio too…and im in this AD for just about 5 months and ive cut decently but ive never tried to lose weight that much and never watched my cals so im inexperienced in this fashion.
[quote]bkmacky9288 wrote:
k so i need to lose 3-4lbs min. preferably 5-6lbs(2-3 of the weight is water) so i can get down some weight and be comfortable in my weight class for wrestling…its my first year and im goin to a high end tourny and i wanna know what my minimum carb load should be on a wake up (begin) to sleep (end) carb load…i like to keep them a day to keep from gaining weight.
and im also dropping my cals from 2500 to 2200 some days 2000 one day and 2300 some days during the week and im gonna throw in a weight session on my day off from practice…thinks thats all good or maybe add in some cardio too…and im in this AD for just about 5 months and ive cut decently but ive never tried to lose weight that much and never watched my cals so im inexperienced in this fashion.[/quote]
you have to start ramping your cals up on off season so you don’t have to lower them to UN starvation top end numbers like 2000. Next season you should be going in on at least 3500 and then you can control your BF by cleaning out the CHO ups pre-tourney and then a slight drop in fat 2 weeks pre. I drop my fat per day to about 40.
My body being used to 60% chews the rest out of my ass and really leans me. But I only use this for comps and keep the cals up with shakes. But for now start powering through a fiber sup like benefiber and pop in some more sprints post wrestling training.
A hearty shite is the key to weighing in if you only have 3-4 # to worry about. The sprints will keep you comfy in your weight zone. have good matches dude.
-chris
[quote]Pauli D wrote:
aspengc8 wrote:
Pauli D wrote:
Thanks for the tips. I never use the scale anyway, I use the mirror. Im using DiPascuale’s (sp?) advice of bodyweight x18 for the “break in” period. Even though Im not on the break in, Id rather have the cals on the high side to keep strength up.
Of course I don’t know what your starting point is w/ HFT…how many sessions per wk you’re currently performing…
But I can tell you that at 8 sessions per week my ratio is more like bodyweight X 25…
Of course I didn’t start there…all I’m saying is be prepared to up the cals as you progress.
HFT is very demanding -but well worth the effort.
peace
[/quote]
Today was the first day, following it by the book in his ‘bodybuilding’s next frontier’ article. I completed ABBH I + II, WM and AOW.
BW x 25 for cals… damnnnn! I love to eat, and It’s hard enough cramming 3600 down. I guess Im really just a double bacon cheeseburger away from 5k 