[quote]Dirty Tiger wrote:
I have a question for you guys:
Has anyone experimented with a 6 day low-carb/ 1 day hig-carb cycle?
My body seems to do well with High Fat/Protein part of the diet.
I workout Friday nights so I would like to keep eating high protein on Saturday to speed recovery.
That would leave Sunday open for a Potato & Banana orgy.
[/quote]
yes. this is usually what i do. one day is really all I need and all i want my guts to handle. PLus you can rock a wed or thurs carb meal (1) if you absolutely rock your CNS and gylco in training on mon and tues and wed or whatever.
[quote]realpeanutbutter wrote:
yes. this is usually what i do. one day is really all I need and all i want my guts to handle. PLus you can rock a wed or thurs carb meal (1) if you absolutely rock your CNS and gylco in training on mon and tues and wed or whatever.-chris[/quote]
I think I’m going to do something similar. I really enjoy low-carb foods… never realized how much. So I’m going to do one-day carb-ups and take a PWO shake after my mid-week workout.
Yo guys…12 day start is over, and went well!! I lost 7 lbs, and gained in shoulders and chest…Lost in my waist, love handles and midsection under my chest(upper abs). Do the calories stay the same on the carb up days, or can I raise them more?
Question for you Dirty Tiger: do the Jack Mackerel filets include the spinal column? The ones I buy in Chile do… and, at first, I was a little dissettled by it, but the spinal column provides not only a pleasant texture and taste, but also an excellent, readily absorbable source of calcium.[/quote]
Yes there is a spine, It’s very similar to canned Pink Salmon…only much cheaper.
This was my first experiment with a Mackerel Shake,
I’ve tried many types of Tuna Shakes in the past:
Six ounces of canned tuna with 1 cup pre-made chocolate milk is actually ok.
The best tuna shake is 1 cup of V-8 with one can of tuna, you can down 3-4 of these a day pretty easily.
[quote]CaliforniaLaw wrote:
realpeanutbutter wrote:
yes. this is usually what i do. one day is really all I need and all i want my guts to handle. PLus you can rock a wed or thurs carb meal (1) if you absolutely rock your CNS and gylco in training on mon and tues and wed or whatever.-chris
I think I’m going to do something similar. I really enjoy low-carb foods… never realized how much. So I’m going to do one-day carb-ups and take a PWO shake after my mid-week workout.
I’m having great workouts without carbs, btw.[/quote]
A friendly suggestion: wait until about 2 months after you start to start any modifications…make sure you’re basically adapted to burning fat first or you’ll go into a tailspin…maybe blaming the AD for not working when, in fact, you may have just moved ahead too quickly.
[quote]Gymjunkie wrote:
Yo guys…12 day start is over, and went well!! I lost 7 lbs, and gained in shoulders and chest…Lost in my waist, love handles and midsection under my chest(upper abs). Do the calories stay the same on the carb up days, or can I raise them more?
Thanks[/quote]
I’m still getting used to the carb ups…in fact, I freakin’ HATE them…can’t seem to get them right for different reasons…
BUT
I can say that it depends on your goals. If you are losing fat, lower them (as you would lower your high fat days) and keep them both pretty much equal to each other. If you are into gaining, raise them 100-200 cal/day but keep them pretty even.
I think, overall, you can have a little more cals on the weekends…but again, this depends on what your goal is…if it is to lose weight, you may not want to do that.
I’ll second Alpha’s post.
However, considering that you’ve just started the AD you may want to cut yourself a little slack -at least initially.
What I mean to say is that being overly disciplined and looking to cut so early into your AD experience may have sour consequences.
As a rule, you can generally consume 125% of your weekday cals during a carb-up (per day) without spillover.
But AlphaDragon is correct when he says it all depends upon you, your goals -and I would add that your general feeling of well-being should be considered too.
Don’t make your carb-ups a “clinic in eating”…relax, take it easy.
peace
[quote]AlphaDragon wrote:
Gymjunkie wrote:
Yo guys…12 day start is over, and went well!! I lost 7 lbs, and gained in shoulders and chest…Lost in my waist, love handles and midsection under my chest(upper abs). Do the calories stay the same on the carb up days, or can I raise them more?
Thanks
I’m still getting used to the carb ups…in fact, I freakin’ HATE them…can’t seem to get them right for different reasons…
BUT
I can say that it depends on your goals. If you are losing fat, lower them (as you would lower your high fat days) and keep them both pretty much equal to each other. If you are into gaining, raise them 100-200 cal/day but keep them pretty even.
I think, overall, you can have a little more cals on the weekends…but again, this depends on what your goal is…if it is to lose weight, you may not want to do that.
…other than fish oils, if we can call them a “supplement”, I’d venture to say that dietary “supplements” are really a non-essential on the AD.
That being said, stick to fiber with purpose, green veggies and milled flax meal for instance.
Milled flax is a great source of Omega3’s and fiber with no realized carb content.
Pysilium husks will add fiber, true, but they really have no nutritional value…at all.
peace
[quote]jsebc wrote:
so…whats the best fibre supplement for the low-carb days guys? I need to increase mine and was thinking of pyslium husks. Anyone find anything better?[/quote]
Thanks for the reply guys…Yesterday I ate: Meal 1: Oats,milk, honey, WPI(1 scoop)
2:Small can tune with sum flax oil. oats, milk
3: Post workout…WPI,creatine, pancakes with honey.
4: Bacon, Oats, milk
5:Small can tuna, fruit, yogurt.
6:Chicken, brown rice
7:Casein, milo
Also went out for a few drinks last nite, but didnt overdo it. So pulled up fine. Had my water, tribulus tabs etc during the evening.
[quote]Gymjunkie wrote:
Thanks for the reply guys…Yesterday I ate: Meal 1: Oats,milk, honey, WPI(1 scoop)
2:Small can tune with sum flax oil. oats, milk
3: Post workout…WPI,creatine, pancakes with honey.
4: Bacon, Oats, milk
5:Small can tuna, fruit, yogurt.
6:Chicken, brown rice
7:Casein, milo
Also went out for a few drinks last nite, but didnt overdo it. So pulled up fine. Had my water, tribulus tabs etc during the evening.[/quote]
I’m gonna go out on a limb here and guess that you experienced some intestinal discomfort, mad abdominal distention, lots of gas, and bloating?
I love milk, don’t get me wrong… but if I had the amount you did I would certainly be paying for it. Not to mention the oats…
Don’t get me wrong, those are good foods and certainly OK to consume on a carb-up. Just be aware of how certain foods make you feel and their effects on your body both during the carb-up and throughout the low-carb phase.
It has been my experience that the AD (or is it more accurate to say a fat metabolism?) has sensitized me to certain foods. Overall you’ll learn what foods do you the most good and the least good.
Yeh, to be honest…I didnt have much of a choice other than oats for the day. Didnt have any sweet potatoe in the fridge, so oats it was! I thougt it would be the best choice from what I had. I didnt experience any discomfort at all…So time will tell how I react to such carb ups
[quote]AlphaDragon wrote:
<<< A friendly suggestion: wait until about 2 months after you start to start any modifications…make sure you’re basically adapted to burning fat first or you’ll go into a tailspin…maybe blaming the AD for not working when, in fact, you may have just moved ahead too quickly.
AD[/quote]
As I’m sure Alphadragon would’ve guessed I concur wholeheartedly with this statement. Not just for C-Law, but anybody. I can’t begin to describe what a breeze the whole lifestyle is now which admittedly explains why I somewhat selfishly spend so much less time in this thread recently.
It just IS now, but like everybody’s probably tired of hearing me say by now, it took much longer than the initial shift for this to be the case.
@ California Law:
I’m glad your training is going well, sincerely, but I honestly doubt this will continue unabated on an entirely consistent basis.
What AD is talking about is the fact that a lot of guys come through this thread, get to the point where you are now, eyebrows raised at how good things are going, but get dismayed when that period of fluctuation sets in. It’s here where we most people lose patience and either quit or prematurely begin stabbing around at modifications.
I promise you if you’re doing well thus far the best is yet to come after full adaptation is complete. My comments are generally speaking and not in response to anything you’ve said BTW.
Just a quick question, but who all is cutting currently? And what are your current strategies for doing so?
I’ve got it down to a 1 day carbload, but I’m not so sure about it. I’m thinking that I may possibly stick with a 2 day, or maybe 36hour. What are your views on this?
I am also toying with going to a NHE type plan. Where I do about 2 carb meals after working out in a Saturday/Wednesday split.
Any ideas or opinions you all may have would be helpful. I’m sure that most anything will work as long as I’m exercising, eating healthy, and eating below maintenance, but I was just wondering what you guys would recommend doing or whatnot. Possibly any vets who have gone through a cutting phase before could shed some light on this.
Thanks
[quote]Bizmark wrote:
Just a quick question, but who all is cutting currently? And what are your current strategies for doing so?
I’ve got it down to a 1 day carbload, but I’m not so sure about it. I’m thinking that I may possibly stick with a 2 day, or maybe 36hour. What are your views on this?
I am also toying with going to a NHE type plan. Where I do about 2 carb meals after working out in a Saturday/Wednesday split.
Any ideas or opinions you all may have would be helpful. I’m sure that most anything will work as long as I’m exercising, eating healthy, and eating below maintenance, but I was just wondering what you guys would recommend doing or whatnot. Possibly any vets who have gone through a cutting phase before could shed some light on this.
Thanks
-Biz[/quote]
well im starting 300 below maintenance and then dropping 100 everyweekday…then 1 day load then start at 300 below and subtract 100…i lift monday tuesday thursday and friday and i do uphill sprints on wednesday…but im thinking of going 2 days with 300 below then subtract 200…
my example would be sunday-monday2500 cals tuesday-wednesday 2300 and thursday-friday 2100
and i keep intensity up(actually i add weight every workout to 1 specific compound movement for a month)
and i have an unmonitored clean(1 cheat meal) saturday carb load
Being that I’ll be 43 on the 17th and am approaching the downhill end of life I doubt that I’ll actually cut until I stop growing. I may piddle around with intake a bit here and there, but I don’t have 20 years left for making gains, at least not optimally and I want to get as big as I can. Sorry for the non answer.
[quote]Tiribulus wrote:
Being that I’ll be 43 on the 17th and am approaching the downhill end of life I doubt that I’ll actually cut until I stop growing. I may piddle around with intake a bit here and there, but I don’t have 20 years left for making gains, at least not optimally and I want to get as big as I can. Sorry for the non answer.[/quote]
[quote]TheTank123 wrote:
Anyone have any opinions on California Avocadoes? High in fat and fiber, pretty good in protien. Seems like a home made guacamole with a high fiber tortilla would make a pretty good “cleaning” snack.[/quote]
I know this post was from a few days back but I had exams and was catching up on the thread. My buddy and I have found that really ripe avocados are excellent paired with any kind of beef. It started out as just a test and now we are hooked. A nice steak with very ripe avocados on top or on the side. Awesome. Give it a try. And I have to say ewwll to the fish shakes but that’s just me.
As I am sure you already know, Thib, Dr. D, and Berardi all espouse staying under 10% at all times to maximize muscle gains. From my personal experience, this rings true.
I experienced my best gains after I dropped down to 7-8% BF. I have since dropped down to ~6% BF on the AD and been making slow, steady gains following a more or less maintenance calorie low carb-phase with very high carb totals (1200+ grams), high protein, and low fat over the weekends.
There’s no denying it, you got to eat to gain muscle, and you got to be willing to pack on unwanted pounds if you’re serious about it, but I truly believe that I experience a better muscle:fat gain ratio with a lower BF %. Not to mention the benefits of looking and feeling better, improved confidence, better overall health, and catching lady-friends stealing looks.
I’m also reminded of a saying, “The path of the best ship is rarely a straight line.” I did it, I used a lame proverb to further a point, but it really is relevant. You jut may (and I’m betting on it) end up with more LBM over the next couple of years if you dedicate a couple months to getting leaner. And, of course, there are also those perks I listed above.
Didn’t mean to push my agenda on all you… just a thought… I’m sure you will all reach your goals if you train with intensity and consistency, but do so smartly, and make concerted nutritional choices.
[quote]jeepemilie wrote:
TheTank123 wrote:
Anyone have any opinions on California Avocadoes? High in fat and fiber, pretty good in protien. Seems like a home made guacamole with a high fiber tortilla would make a pretty good “cleaning” snack.
I know this post was from a few days back but I had exams and was catching up on the thread. My buddy and I have found that really ripe avocados are excellent paired with any kind of beef. It started out as just a test and now we are hooked. A nice steak with very ripe avocados on top or on the side. Awesome. Give it a try. And I have to say ewwll to the fish shakes but that’s just me.[/quote]