[quote]ovalpline wrote:
raviraj wrote:
u urself are a very updated guy …i will jusy share my ideas which i apply when iam burn out due to my shows and crazy travelling . i just stop training for a week . in tht week i just even dont talk and think of training . if there is some emotional stress i just try to reach to the cause of it if i cant i just let go spend time all alone read watch movies.
some meditation, breathing techniquies and i get involved in deep tissue massages also tht really relaxes me . inshort pamp[er myself as much as i can . maybe it was a signal from the body it needs a little break in ur case .
I appreciate the advice. This was essentially along the lines of what I was thinking: sit back with my feet up and just allow the body and the mind to relax and recenter themselves.
I definitely needed the break. I push myself hard everyday and haven’t taken time off from the gym in years. It was inevitable that I would reach this point. And now that I’ve been getting some downtime, I’m seeing things a little more clearly.
Since I haven’t exercised at all this week, apart from about 30-45 minutes of light walking through the city everyday, I’m going to skip my usual carb-up. That is, at least for today.
I have noticed that throughout the week I have lost some fullness, which indicates to me that I’ve been using the glycogen for SOMETHING (hopefully extra cals for recovery?).
Anyway, I may do a one-day carb-up tomorrow. I know I’ve seen posts from the past few weeks regarding this very conundrum (not exercising and unsure whether or not to carb-up). If anybody has any insights and experiences, let me know.
-Stu
[/quote]
i think u losing the fullness is because …u have been really training hard and intense . and now u have taken a break right ofcourse a person like u who trains with full intensity will find himself soft . i mean its a feeling like the stone is slowly converting into sand lol.
i still feel u dont have to worry too much about it .just relax watch those exotic beauties there . u will get ur hard look and fullness in 2 workouts i can bet on that once u resume ur training.
if i was u …and if i was carving some carbs i would have gone for one carb meal . orelse i would really had skipped that . if its possible for u pls …have most of ur fats from flax oil or fish oil that will help u to speed the recovery much faster as u know that omega 3 does help in recovery too.and …pls if u get any chance take a deep tissue massage it will really relax u …if u were in india i would have taken u to a center which really give u a 4 hour massage i mean they pamper u like a king its a ayurvedic the ancinet indian medecine therapy which involve mind body and spirit .
even a oil head massage will help u a lot it really relaxes u a lot u can do that specially when u sleep in the night leave it and rinse it off in morning.simply take some hair oil and apply that on ur scalp and massage it with ur fingers.
some good 3 to 4 cups of green tea if that is possible for u to get there will also be a great help. u can also add some mint in it .
and in the end think of the most beautiful and precious momments of ur life in as much details as u can in ur minds eye and enjoy them they do relax us a lot right . god bless u and pls do take wonderful care of urself as ur all alone there and away from ur family and freinds and as u know sometimes when we e need to take a really long and great jump we need to take some steps behind .
Thanks for the info/advice. Will definately stick with the 30’g for the start up phase. Im around 15% at the moment, and goals for now are the drop the fat, and gain some lean muscle ultimately (The same as everyon). As Iv’e mentioned, so far aso good. So would my intake of 300 g or so a day be ok for me? Im taking in around 3200 cals, so about 40% Protein 56% fats and the rest carbs.
[quote]OMC wrote:
imcleish wrote:
Hi guys,
I’m new to the AD and am currently at Day #5. I’ve got a question, and didn’t really see it directly answered through the first 40 pages so I’ll just ask it. I apologize if it’s already been addressed.
With the 30 grams of carbs we’re allowed in a day, would it make sense to take 12 grams of dextrose Post workout? I ask this because I read on another board (different site) where some were advocating this.
Now, isn’t the reason BBs take Dex post workout to replace lost glycogen; and isn’t one of the points to the AD to exhaust all your glycogen levels? Can someone clear this up for me please? Thanks alot…
Poliquin trains his atheletes low carb but also uses plenty of fast sugars for post workout. when I trained lowcarb I took up to 140g dextrose/maltodextrin post workout but only 30g additional carbs from non starch polysaccarides (broccholi, brussels etc)…It didn’t affect my fat adaptation.[/quote]
Poliquin trains his atheletes low carb but also uses plenty of fast sugars for post workout…thats true but we also need to remeber that they are elite ones there volume of work is way way high then most of us so for them it might be required . and he dosent use that till they are at the desired body fat levels. again what we must do is find what works for us great . once u are fat adapted ofcourse u can try .
btw, stats are:
height: 6.1 ft
weight: 208 lbs
quads: 26"
calves: 15.8"
chest: 45"
shoulders: 51.5"
arms (flexed, cold): 17"
waist: 37"
lovehandles: 38"!!!
When on a mod carb, mod fat high protein diet I only took in around 3300 cals a day and still gained muscle and fat, so I guess I have a fairly slow metabolism. I trained well 4 times a week, and did 2-3 sprint sessions a week
[quote]Gymjunkie wrote:
Thanks for the info/advice. Will definately stick with the 30’g for the start up phase. Im around 15% at the moment, and goals for now are the drop the fat, and gain some lean muscle ultimately (The same as everyon). As Iv’e mentioned, so far aso good. So would my intake of 300 g or so a day be ok for me? Im taking in around 3200 cals, so about 40% Protein 56% fats and the rest carbs.
thanks[/quote]
dear what u need to do is have ur protien intake 1 gram per pound of ur lean body weight . and up ur fat intake infact u must eat a lot of fats as this is ur induction phase tpo prime ur body to burn fat . u must aim for 60 to 70 percent of fat intake . 30gms of carbs or if u can handel even lower then that can also do . remember this is not a high protien high fat diet . its moderate protien and high fat and very low carb diet. u must get into all expreiments atleast after 3 to 4 months after being on the strict regime of ad style eating . hope this helps u . again dont up ur protien up ur fats thats very imp
[quote]Gymjunkie wrote:
btw, stats are:
height: 6.1 ft
weight: 208 lbs
quads: 26"
calves: 15.8"
chest: 45"
shoulders: 51.5"
arms (flexed, cold): 17"
waist: 37"
lovehandles: 38"!!!
When on a mod carb, mod fat high protein diet I only took in around 3300 cals a day and still gained muscle and fat, so I guess I have a fairly slow metabolism. I trained well 4 times a week, and did 2-3 sprint sessions a week[/quote]
shoot for atleast 70percent of ur total calories from fat . its very imp as this is ur induction ur body must learn to rely on fats .25percent protien and 5 percent carbs.
fit day will help u a lot in this case
for u 200gms of protien a day will be enough in my view.
[quote]raviraj wrote:
Poliquin trains his atheletes low carb but also uses plenty of fast sugars for post workout…thats true but we also need to remeber that they are elite ones there volume of work is way way high then most of us so for them it might be required . and he dosent use that till they are at the desired body fat levels. again what we must do is find what works for us great . once u are fat adapted ofcourse u can try .[/quote]
so guys from yesterday night i started my carbload …just after my whole body workout i had 50gms of protien whey then 1 gatorade again after 1 hour the same thing . then after 2 hours had some little chicken and rice . before sleep whole milk and whey all this meals were with magnesium and ala.
now in the morning my dad prepared colosturum .
we get that here at door steps the milkman brings it so had some of it my dad made that in a pudding form . and some yoghurt and rice . dint feel foggy atall as we sometimes feel on the carbload .the protien consumption will be nil now as i had already some good 180gms of protien…maybe later will just have 1 meal and in night will eat some colosturum pudding and end the carbup.
[quote]OMC wrote:
Poliquin trains his atheletes low carb but also uses plenty of fast sugars for post workout…thats true but we also need to remeber that they are elite ones there volume of work is way way high then most of us so for them it might be required . and he dosent use that till they are at the desired body fat levels. again what we must do is find what works for us great . once u are fat adapted ofcourse u can try .
Correct rav…as body fat drops he incorporates more and more paleo-carbs…I have extremely low bodyfat so it worked for me…experimenting is the key
[/quote]
Is there a book that poliquin has written about the diet strategies he has used for his athletes? Or maybe just some articles written by him on it? The round table discussions I posted on the pg befor leave alot to wonder about…
ovalpline is right wheat sucks …i observed in my carb-up the mommnet i had wheat in my meals …i started the distress in stomach …from now on i will stay away from it for sure .
[quote]Gymjunkie wrote:
Have ur metamusil. It helps keep u regular…[/quote]
u know what fiber supplements are a help on this diet . but belive me now eating this way for more then a year now i never took any fiber supplements . i was only having my fiber through vegetables and flaxmeal i used to have i never had a any bowel issues.
one doctor freind told me that there is nothing wrong in taking it …
but try to stay away from it because u will get used to it and without that then will be difficult for ur body to start the elimination process. ofcourse first weeks can be difficuilt . but brocoli is loaded with fiber and so is flaxmeal also … i dont wnat any one too dis-coutinuie the fiber supplemnts they are taking …
iam just suggesting that the less we use them better for the body in the long run . they key is too have high water intake and binge on vegetables as much as we can …and add flaxmeal in our shakes or salads we eat . nuts too give us good fiber .
[quote]Bizmark wrote:
OMC wrote:
Poliquin trains his atheletes low carb but also uses plenty of fast sugars for post workout…thats true but we also need to remeber that they are elite ones there volume of work is way way high then most of us so for them it might be required . and he dosent use that till they are at the desired body fat levels. again what we must do is find what works for us great . once u are fat adapted ofcourse u can try .
Correct rav…as body fat drops he incorporates more and more paleo-carbs…I have extremely low bodyfat so it worked for me…experimenting is the key
Is there a book that poliquin has written about the diet strategies he has used for his athletes? Or maybe just some articles written by him on it? The round table discussions I posted on the pg befor leave alot to wonder about…[/quote]
bizmark i think he has covered his concpets about dieting in his book GERMAN BODY COMPOSITION . bascially the same theory if the athlete is very high on body fat level he will put him on nhe type diet till he leans out and comes to the desired range .
other then that he relies more on the high-tech range of supplements he uses.good soild amounts of glutamine after workouts and bedtime .r-ala and some of them iam not aware of.
Hey I’ve got a question: How important are calories when attempting to cut on this diet? I know they’re always important, but I thought that maybe by going to a F-P diet, I’d be able to get way with cutting on a little more. I’m 5’11" 195 lbs and 10-12% BF; currently eating 2900-3000 calories/day 60% F, 37%, 3%C.
Been getting about 30 grams of fiber/day, mostly from flax seeds and spinach. I was hoping that by eliminating the insulin spike I wouldn’t need to drop my calories too low. I’ve been on the AD for a month and was just wondering what some others have done to drop their bodyfat below 10%. Thanks…
[quote]Bizmark wrote:
Is there a book that poliquin has written about the diet strategies he has used for his athletes? Or maybe just some articles written by him on it? The round table discussions I posted on the pg befor leave alot to wonder about…[/quote]
not really specifically for diets as far as I know but a good place to start is on Poliquins own website…although many of the articles are for members only you can find good information without having to subscribe…and on a side note poliquin always leaves a lot to wonder about.
[quote]raviraj wrote:
ovalpline is right wheat sucks …i observed in my carb-up the mommnet i had wheat in my meals …i started the distress in stomach …from now on i will stay away from it for sure .[/quote]
For sure. It only takes me about 30 minutes to an hour after eating wheat to recognize that I’m going to have some long-lasting discomfort as well as other consequences.
I wanted to thank you, Ravi, for the recommendation of massage therapy. A massage is truly a beautiful thing… pricey, but well worth it. After the hour long massage, I felt drugged… drunk almost… which is apparently an indication that a lot of stress and toxins had been released and were making their way out of my system. Whether this is accurate or not, I definitely took a 3 hour nap and woke up feeling infinitely better.
I’m still taking it easy and actually opted not to take a carb-up whatsoever (although I definitely think both Ravi’s and Biz’s advice would’ve suited me perfectly as well), reasoning that I can make myself even more insulin-sensitive for this upcoming weekend (more recovery = less cortisol = better insulin sensitivity… in addition to being assured of an even greater glycogen depletion = increased insulin sensitivity… the ol’ double-whammy).
[quote]Bizmark wrote:
Is there a book that poliquin has written about the diet strategies he has used for his athletes? Or maybe just some articles written by him on it? The round table discussions I posted on the pg befor leave alot to wonder about…[/quote]
I think this has been brought up on the thread before, but Poliquin and Dr. D have put their collective heads together on several projects in the past. If I remember correctly, the best bulking diet that they could come up with was a 5 day cycle: 4 days low carb (maintenance, maybe even slighly less than maintenance) and 1 day of absolute force feeding, eating everything in sight.
As far as other Poliquin dieting recommendations, I know that he advocates eliminating fruit (although not fruit juice, since he likes fruit juice PW). Weird, yes, but he’s Poliquin. His rationale is that browning (that effect when you take a bite out of an apple and leave it exposed to the air for a few minutes) is extremely harmful to the human body. Apparently browning is implicated in premature aging and cancer. As for me, I’m going to put my faith in the thousands of studies suggesting that fruit extends my life and fights cancer.
