What multi does everyone take? Would ADer benefit from any ‘good’ multi? Here’s what I think TC(forget who) defined as “good” multi awhile back in an article. Good multi should have: Albion chelated minerals, NO magnesium oxide, no more than 7mg of manganese, and NO copper or iron (for male).
I’ve been looking for a ‘good’ brand to ensure essential vitamins and minerals consumption but just get lost in the sea of vitamins. can we all throw out some names for everyone’s benefit
okay so for the AD i messed up in the beginning and didnt feed myself enough till it got to the point where my metabolism shut down and i didnt lose anything but water weight…for a month recently i went up to 3000 calories from 1800 gradually.
And now my metabolism is back up since i have some lows of energy eating 2200/day for fat loss now. Ive been on the AD for 8 months now and i havnt had the privelage of ever being <10% BF…so Im looking for some guidance because ive just been messing up for my 2 year working out career…
Im 5’10 ~14%BF 165lbs. I workout intencly 3-4 days a week with one 20-25 minute uphill sprinting day.And i like to have a 1 day carb up…seriously i fucking wanna lose my pooch i need some guidance
[quote]SilentQuest wrote:
What multi does everyone take? Would ADer benefit from any ‘good’ multi? Here’s what I think TC(forget who) defined as “good” multi awhile back in an article. Good multi should have: Albion chelated minerals, NO magnesium oxide, no more than 7mg of manganese, and NO copper or iron (for male).
I’ve been looking for a ‘good’ brand to ensure essential vitamins and minerals consumption but just get lost in the sea of vitamins. can we all throw out some names for everyone’s benefit [/quote]
I don’t know about all the finer points of vita-logic, but AST has a very good multi in my humble opinion.
I say it’s “good” -only because I notice it when I’m not taking it -or if I’m taking something else.
bb.com has it cheapest…
peace
[quote]bkmacky9288 wrote:
okay so for the AD i messed up in the beginning and didnt feed myself enough till it got to the point where my metabolism shut down and i didnt lose anything but water weight…for a month recently i went up to 3000 calories from 1800 gradually.
And now my metabolism is back up since i have some lows of energy eating 2200/day for fat loss now. Ive been on the AD for 8 months now and i havnt had the privelage of ever being <10% BF…so Im looking for some guidance because ive just been messing up for my 2 year working out career…
Im 5’10 ~14%BF 165lbs. I workout intencly 3-4 days a week with one 20-25 minute uphill sprinting day.And i like to have a 1 day carb up…seriously i fucking wanna lose my pooch i need some guidance[/quote]
Dude, you are 5 10, weigh 165 pounds, and have 14 percent body fat. You need to drop any illusions you have of cutting and start gaining some weight. The reason you have “pooch” is because you have no muscle whatsoever.
[quote]bkmacky9288 wrote:
okay so for the AD i messed up in the beginning and didnt feed myself enough till it got to the point where my metabolism shut down and i didnt lose anything but water weight…for a month recently i went up to 3000 calories from 1800 gradually.
And now my metabolism is back up since i have some lows of energy eating 2200/day for fat loss now. Ive been on the AD for 8 months now and i havnt had the privelage of ever being <10% BF…so Im looking for some guidance because ive just been messing up for my 2 year working out career…
Im 5’10 ~14%BF 165lbs. I workout intencly 3-4 days a week with one 20-25 minute uphill sprinting day.And i like to have a 1 day carb up…seriously i fucking wanna lose my pooch i need some guidance[/quote]
Well… last summer I got down pretty low. It was under 10%, I didn’t bother to check the exact percent but my 6 pack and sex lines showed nicely. And I really didn’t start losing weight until I ran 3 miles a day.
Now currently I am cutting, and I have been trying to avoid that long distance running because of the muscle that I lost last time I did it, hence all the questions I’ve been asking. But that was also before I was on the AD for several months… so I wonder what affect it would have now.
Anyway I would recommend something like that. It took me about a half an hour to run that far. But I would say just try long distance, steady cardio on top of your weight training and see if that makes a difference.
I have been trying to avoid it as much as possible but it looks like I’m going to have to start doing it to get where I wanna be. Anyway, good luck.
[quote]TheTank123 wrote:
bkmacky9288 wrote:
okay so for the AD i messed up in the beginning and didnt feed myself enough till it got to the point where my metabolism shut down and i didnt lose anything but water weight…for a month recently i went up to 3000 calories from 1800 gradually.
And now my metabolism is back up since i have some lows of energy eating 2200/day for fat loss now. Ive been on the AD for 8 months now and i havnt had the privelage of ever being <10% BF…so Im looking for some guidance because ive just been messing up for my 2 year working out career…
Im 5’10 ~14%BF 165lbs. I workout intencly 3-4 days a week with one 20-25 minute uphill sprinting day.And i like to have a 1 day carb up…seriously i fucking wanna lose my pooch i need some guidance
Dude, you are 5 10, weigh 165 pounds, and have 14 percent body fat. You need to drop any illusions you have of cutting and start gaining some weight. The reason you have “pooch” is because you have no muscle whatsoever.[/quote]
I both agree and disagree with Tank…mostly because I went through the same thing…
When one looks at the recommended 10% bodyfat “rule” even as a skinny-fat lifter, one can wonder if we should shoot for the bulk or the magic 10%.
I’m SO glad I did the bulk…the fat tends to melt off somewhat too (at least it did for me)…and I started at about 156 at 5’8" at 22% bf. Now I’m at 180 at 15%…I should be more, but I had to drop to maintenance level for 1/2 of Jan and all of Feb due to living with people who did not adhere to the AD…but rather to the “see food” diet. But I managed to keep at least maintenance levels up.
I figure I’ll keep going (even though I reached my goal) to at least 190…or April, whichever comes first, then cut down for summer (going for the magic 10%).
I know this post didn’t help you, bkmacky…so let me say this…
I fully agree with Tirib on his “rants” about not altering the AD protocol until months into it (we say at least 2, but it probably shouldn’t be less than 5).
Did you change the protocol as described in the book? If so, how long were you on the AD before you did so? And what changes did you make?
AD
[quote]raviraj wrote:
and this now how i look this pic is a month old i had previously posted this on the thread …pls free to give me some suggestions or anything u feel like which can take me to the 7 to 8% bodyfat range faster thanx in advance looking forward to hear from u[/quote]
Ravi,
Well done, my friend. You are definately on your way. Keep up the good work, bro.
Goals are personal, so do what you gotta do. But remember this: Losing fat is much easier than gaining muscle. On a strict diet, you can lose 10-15 pounds of fat in a month. If you’re lucky, you’ll gain that much muscle in a year. Never lose sight of that.
I should be calculating my calories on 18 x bodyweight not 18 x lbm, correct?
I started on Monday but have found that I can’t get to that number of calories in a day without discomfort and a constant bloated feeling. I’m trying to up my calories a little each day and I think by next week I should be able to get enough consistently.
[quote]CCFan wrote:
I should be calculating my calories on 18 x bodyweight not 18 x lbm, correct?
I started on Monday but have found that I can’t get to that number of calories in a day without discomfort and a constant bloated feeling. I’m trying to up my calories a little each day and I think by next week I should be able to get enough consistently.[/quote]
To be perfectly honest, I think you’d be OK with 15x your LBM. But do yourself a favor and disregard the calories… just make sure you are eating the approved foods and don’t let yourself go hungry.
[quote]CaliforniaLaw wrote:
Goals are personal, so do what you gotta do. But remember this: Losing fat is much easier than gaining muscle. On a strict diet, you can lose 10-15 pounds of fat in a month. If you’re lucky, you’ll gain that much muscle in a year. Never lose sight of that.
[/quote]
Agreed. But why not work towards the same goal by doing something positive rather than negative? Body fat percentage is exactly what it sounds like, the percentage of your body that is made up of fat. Why not lowe that percentage by putting on some muscle rather than losing fat, especially when you don’t have much muscle to begin with?
[quote]TheTank123 wrote:
Agreed. But why not work towards the same goal by doing something positive rather than negative? Body fat percentage is exactly what it sounds like, the percentage of your body that is made up of fat. Why not lowe that percentage by putting on some muscle rather than losing fat, especially when you don’t have much muscle to begin with?
[/quote]
Because the guy weighs a skinny-fat 165. He’s obviously in a very wrong mode of thinking. Why else would he have such a “build.” I guess he wants to look like a model for Teen Weekly!
[quote]CaliforniaLaw wrote:
Because the guy weighs a skinny-fat 165. He’s obviously in a very wrong mode of thinking. Why else would he have such a “build.” I guess he wants to look like a model for Teen Weekly![/quote]
Was the comment so funny… so clever, that it merited an exclamation point?
If losing fat were truly so easy, why is it then that he hasn’t lost weight on a hypocaloric diet despite putting in 4 days/week of high-intensity activity?
There’s clearly a lot more to training and nutrition then eating more, eating less, lifting more, lifting less, etc. I don’t pretend to have all the answers either, but I certainly have plenty of my own personal experiences and research to share.
You write as if you have the answers… but they never come. Yes, yes… not everything is black and white, yadayadayada. In short, why take the adversarial approach? If you’re not going to help him, don’t respond. But if you do respond, why not do so in a constructive manner?
[quote]AlphaDragon wrote:
TheTank123 wrote:
bkmacky9288 wrote:
okay so for the AD i messed up in the beginning and didnt feed myself enough till it got to the point where my metabolism shut down and i didnt lose anything but water weight…for a month recently i went up to 3000 calories from 1800 gradually.
And now my metabolism is back up since i have some lows of energy eating 2200/day for fat loss now. Ive been on the AD for 8 months now and i havnt had the privelage of ever being <10% BF…so Im looking for some guidance because ive just been messing up for my 2 year working out career…
Im 5’10 ~14%BF 165lbs. I workout intencly 3-4 days a week with one 20-25 minute uphill sprinting day.And i like to have a 1 day carb up…seriously i fucking wanna lose my pooch i need some guidance
Dude, you are 5 10, weigh 165 pounds, and have 14 percent body fat. You need to drop any illusions you have of cutting and start gaining some weight. The reason you have “pooch” is because you have no muscle whatsoever.
I both agree and disagree with Tank…mostly because I went through the same thing…
When one looks at the recommended 10% bodyfat “rule” even as a skinny-fat lifter, one can wonder if we should shoot for the bulk or the magic 10%.
I’m SO glad I did the bulk…the fat tends to melt off somewhat too (at least it did for me)…and I started at about 156 at 5’8" at 22% bf. Now I’m at 180 at 15%…I should be more, but I had to drop to maintenance level for 1/2 of Jan and all of Feb due to living with people who did not adhere to the AD…but rather to the “see food” diet. But I managed to keep at least maintenance levels up.
I figure I’ll keep going (even though I reached my goal) to at least 190…or April, whichever comes first, then cut down for summer (going for the magic 10%).
I know this post didn’t help you, bkmacky…so let me say this…
I fully agree with Tirib on his “rants” about not altering the AD protocol until months into it (we say at least 2, but it probably shouldn’t be less than 5).
Did you change the protocol as described in the book? If so, how long were you on the AD before you did so? And what changes did you make?
AD[/quote]
literally right after my 12 induction i put my calories below maintenence for a long while. I’ve failed mostly because of this. I’ve never really bulked because i’ve dropped from 190 (all fat) to 165 very built and fit looking(in my opinion only with a shirt on).
People say im vain and say im fine, i am vain but i know i can go further because im still afraid to enter the realm of more calories above my usual high of 2500 in fear of fat.
[quote]CaliforniaLaw wrote:
TheTank123 wrote:
Agreed. But why not work towards the same goal by doing something positive rather than negative? Body fat percentage is exactly what it sounds like, the percentage of your body that is made up of fat. Why not lowe that percentage by putting on some muscle rather than losing fat, especially when you don’t have much muscle to begin with?
Because the guy weighs a skinny-fat 165. He’s obviously in a very wrong mode of thinking. Why else would he have such a “build.” I guess he wants to look like a model for Teen Weekly![/quote]
its funny you say that because i model clothes for all sorts of retail stores lol …but seriously fuck you.
[quote]ovalpline wrote:
CaliforniaLaw wrote:
Because the guy weighs a skinny-fat 165. He’s obviously in a very wrong mode of thinking. Why else would he have such a “build.” I guess he wants to look like a model for Teen Weekly!
Was the comment so funny… so clever, that it merited an exclamation point?
If losing fat were truly so easy, why is it then that he hasn’t lost weight on a hypocaloric diet despite putting in 4 days/week of high-intensity activity?
There’s clearly a lot more to training and nutrition then eating more, eating less, lifting more, lifting less, etc. I don’t pretend to have all the answers either, but I certainly have plenty of my own personal experiences and research to share.
You write as if you have the answers… but they never come. Yes, yes… not everything is black and white, yadayadayada. In short, why take the adversarial approach? If you’re not going to help him, don’t respond. But if you do respond, why not do so in a constructive manner?[/quote]
Listen, there are lots of places for people to congregate on the Internet. This site is not for people who want to look like swimmers. The OP is small, and wants to get smaller. Fine, that’s his right, of course. But I don’t know why he’s on this site if those are his goals.
[quote]bkmacky9288 wrote:
AlphaDragon wrote:
TheTank123 wrote:
bkmacky9288 wrote:
okay so for the AD i messed up in the beginning and didnt feed myself enough till it got to the point where my metabolism shut down and i didnt lose anything but water weight…for a month recently i went up to 3000 calories from 1800 gradually.
And now my metabolism is back up since i have some lows of energy eating 2200/day for fat loss now. Ive been on the AD for 8 months now and i havnt had the privelage of ever being <10% BF…so Im looking for some guidance because ive just been messing up for my 2 year working out career…
Im 5’10 ~14%BF 165lbs. I workout intencly 3-4 days a week with one 20-25 minute uphill sprinting day.And i like to have a 1 day carb up…seriously i fucking wanna lose my pooch i need some guidance
Dude, you are 5 10, weigh 165 pounds, and have 14 percent body fat. You need to drop any illusions you have of cutting and start gaining some weight. The reason you have “pooch” is because you have no muscle whatsoever.
I both agree and disagree with Tank…mostly because I went through the same thing…
When one looks at the recommended 10% bodyfat “rule” even as a skinny-fat lifter, one can wonder if we should shoot for the bulk or the magic 10%.
I’m SO glad I did the bulk…the fat tends to melt off somewhat too (at least it did for me)…and I started at about 156 at 5’8" at 22% bf. Now I’m at 180 at 15%…I should be more, but I had to drop to maintenance level for 1/2 of Jan and all of Feb due to living with people who did not adhere to the AD…but rather to the “see food” diet. But I managed to keep at least maintenance levels up.
I figure I’ll keep going (even though I reached my goal) to at least 190…or April, whichever comes first, then cut down for summer (going for the magic 10%).
I know this post didn’t help you, bkmacky…so let me say this…
I fully agree with Tirib on his “rants” about not altering the AD protocol until months into it (we say at least 2, but it probably shouldn’t be less than 5).
Did you change the protocol as described in the book? If so, how long were you on the AD before you did so? And what changes did you make?
AD
literally right after my 12 induction i put my calories below maintenence for a long while. I’ve failed mostly because of this. I’ve never really bulked because i’ve dropped from 190 (all fat) to 165 very built and fit looking(in my opinion only with a shirt on).
People say im vain and say im fine, i am vain but i know i can go further because im still afraid to enter the realm of more calories above my usual high of 2500 in fear of fat.[/quote]
Sounds to me like you know what you have to do but are afraid to do it. Just do it dude. 
AD
[quote]bkmacky9288 wrote:
CaliforniaLaw wrote:
TheTank123 wrote:
Agreed. But why not work towards the same goal by doing something positive rather than negative? Body fat percentage is exactly what it sounds like, the percentage of your body that is made up of fat. Why not lowe that percentage by putting on some muscle rather than losing fat, especially when you don’t have much muscle to begin with?
Because the guy weighs a skinny-fat 165. He’s obviously in a very wrong mode of thinking. Why else would he have such a “build.” I guess he wants to look like a model for Teen Weekly!
its funny you say that because i model clothes for all sorts of retail stores lol …but seriously fuck you.[/quote]
no 1 on this mother earth starts with huge muscles on there body . look at my pics if i can come from 122kgs to 89 kgs u can also reach ur goals …and just dont give ur attention on anything which is counter productive to ur gioals …just stay focussed and u will reach there soon more fast then u can dream of …
if some 1 calls u skinny fat bless them if some 1 calls u with some other name …bless them …afterall ur taking ur best efforts and iam sure u will eventually reach ur goal no matter what .
by the way this thread is to help not to critize any 1 so whoever is crtizing u i wnat to tell that its not good we are like a community the whole purpose is to help and move ahead toghether …so why not critize in a way that the fellow ader can reach his goals faster …intead of letting any 1 down we dont become big .
anyway …dude u keep on track iam sure u will be a lean mean machine in comming few months god bless u and all are with u here to helkp and guide u
i appreciate the good words from all of you. and no worries words have lost affect on me. Growing up as the fat kid prepares you for anything. So its a step up being skinny fat;]
Hey guys, finished my induction, and had my fist carb up last weekend. Working great, I keep getting stronger, touch wood. Unfortunately, I twisted my knee, and it popped out. I tore my medial ligament years ago and cant twist or pivot on it! So leg work wont be to the fullest for at least the nexr month!! which pisses me off.
If I keep my cals the same, at around 3000 cals, I am 206lbs, 6.1ft, around 15+ bf, will i continue to lose fat and gain simultaneously at a slow rate??
Or should I straight cut and maintain muscle size? I have heard its better to get closer to 10% to see better gains, and do believe this. However, I also want more muscle over the next few months then start cutting just after mid-yr