To me the major attraction was the socialiability of the weekend, and i thought thats what attracted most people. I would have to say it depends i just eat whatever i want in reason. most carb ups so far i get some whole wheat pancakes that are about 200g CHO in just that meal. I would guess it ranges 500-700???
I just got the ebook. What updates and recommendations are there to modifying the diet? I know there this has probably been asked, but I had a hard time finding it within 189 pages of text.
Thank You
[quote]Bizmark wrote:
I have a question for you guys. About how many carbs do you take in during a carbload? I was reading through Thib’s “The Beast Evolves” article and he was taking in only 200g of carbs per day of the carbload. So saturday he would have 200g and then sunday he would have another 200g, then go right back to the basic AD on monday.
This seems like an insanely low amount of carbs for a carbup. About how much do you all do?[/quote]
Between 1,000 and 1,200 grams of CHO over the course of a day and a half (roughly 9 meals).
[quote]Stingblood wrote:
GUYS GUYS GUYS!!!
I REALLY need help here…I have these fucking sweats when eating protein + fat meals and they are driving me crazy…you know it is very uncomfortable sweating in an office near your colleagues watching you like an alien and asking questions…I am really tired of these sweats now that I am following the AD for about 7 months… I even asked mauro personally ba mail but he couldn’t give me an answer so what the fuck I am now ready to quit…damn! This is too much demanding for me.[/quote]
My guess: your protein/fat balance is too much towards the protein side. Protein has a much higher thermic effect. Get your fats up to 60%+ of total calories, CHO at 5%, protein for the remainder.
[quote]ovalpline wrote:
Bizmark wrote:
I have a question for you guys. About how many carbs do you take in during a carbload? I was reading through Thib’s “The Beast Evolves” article and he was taking in only 200g of carbs per day of the carbload. So saturday he would have 200g and then sunday he would have another 200g, then go right back to the basic AD on monday.
This seems like an insanely low amount of carbs for a carbup. About how much do you all do?
Between 1,000 and 1,200 grams of CHO over the course of a day and a half (roughly 9 meals).[/quote]
Holy shit thats a ton. And your 6% bodyfat? How do you maintain it with that much?
[quote]Bizmark wrote:
ovalpline wrote:
Bizmark wrote:
I have a question for you guys. About how many carbs do you take in during a carbload? I was reading through Thib’s “The Beast Evolves” article and he was taking in only 200g of carbs per day of the carbload. So saturday he would have 200g and then sunday he would have another 200g, then go right back to the basic AD on monday.
This seems like an insanely low amount of carbs for a carbup. About how much do you all do?
Between 1,000 and 1,200 grams of CHO over the course of a day and a half (roughly 9 meals).
Holy shit thats a ton. And your 6% bodyfat? How do you maintain it with that much?[/quote]
It’s not a lot. I eat very low fat on the weekend so as to separate P+C and P+F meals. My body is already primed for glycogen supercompensation from my training and depletion, so all the carbs are (a) stuffed in to my muscles or (b) burned off as energy. The result is no fat gain, and increased anabolism and hormonal resets (such as leptin).
I’ll throw it back on you now: how do you think I got to sub 6% without having carb loads set up in this manner?
Guys, carbs are not bad. They don’t necessarily make you fat. It all depends on how you structure their consumption. If you are following the AD, then you are purposefully depleting so as to supercompensate and create an extremely anabolic environment. If you are not reloading on your carb-loads, you are not getting ultimate results. End of story.
[quote]ovalpline wrote:
It’s not a lot. I eat very low fat on the weekend so as to separate P+C and P+F meals. My body is already primed for glycogen supercompensation from my training and depletion, so all the carbs are (a) stuffed in to my muscles or (b) burned off as energy. The result is no fat gain, and increased anabolism and hormonal resets (such as leptin).
I’ll throw it back on you now: how do you think I got to sub 6% without having carb loads set up in this manner?
Guys, carbs are not bad. They don’t necessarily make you fat. It all depends on how you structure their consumption. If you are following the AD, then you are purposefully depleting so as to supercompensate and create an extremely anabolic environment. If you are not reloading on your carb-loads, you are not getting ultimate results. End of story.[/quote]
I see, I see. So does HIIT make up any of your depletion? I ask because I’m hesitant to do it on non carbup days. Thib thought that HIIT on a diet like the AD would start burning muscle… and I’ve heard such mixed opinions on it that I don’t know what to think.
Hey Guys,
I am going back to the anabolic diet in about 30 days. I am currently in the last 5 weeks of contest prep. I have used the diet before, but only the cutting phase. I want to go into what the DiPasquale calls the mass phase (25 cal per pound of bodyweight). Anyone ever try this phase? I’m not looking to get fat, just add some good clean mass. Any info would be great.
First 4 weeks for EASY. I mean really easy.
Days 2, 3, and 4 of the 5th week were total hell. (Well, not really; many things in life have been more challenging.) Mental fogginess, no energy, total feel-like-crap symptoms. I had to take 2 servings of Power Drive each day just to get any work done. (My work is all mental.)
I’m on the 5th day of week 5 and feeling good again. I wonder what caused the issues through those days? The only thing I did differently was have a 2 day carb-up instead of the usual 12-hour carb-up.
I’m losing fat at a great pace. I eat 2800 cals a day during the week, around 4000 during my one-day carb-up. I do one hour of hiking (lots of walking and sprinting up hills) in the a.m. 3 times weekly; lift twice a week (full body; deads on sunday and squats on thursday); and do bjj twice a week.
Felt great up until the last 3 days. Let’s hope those days were just a hiccup. I literally would not be able to make a living if I felt like that every week.
Pretty soon I’m going to add Surge pre- and post-workout. I would usually do 2 scoops pre- and 2 scoops post-workout. I might change it to to 3 and 3. We’ll see.
Hey guys
I downloaded the book a couple days ago but I have been eating low carb for the last week in preparation for the AD.
I eat ground beef, chicken(with skin) and eggs.
My recipes are hamburgers, taco seasoned beef with vegetables, meatloaf(no crumbs), chicken with spices and plain eggs. I could use some more recipes if you guys have any.
I am 195 with barely visible top abs. Not too great. I feel pretty flat this week.
My fat intake has not been that great. I am taking 6 fish oil pills a day and the rest is from whatever comes with the chicken, eggs or ground beef(no steak cause I’m poor).
I think its possible I am getting too many carbs. I have ketchup on my ground beef, vegetables in my taco seasoned beef and nuts(which have carbs). If I had to guess I fluctuate between 20-40.
1.How important is the 30g limit for the first two weeks?
-
What is the consensus on pre and post workout shakes? I have whey protein which has 3 grams of carbs. I am used to taking a carb rich drink after my workout. What should I do?
-
I started the diet Monday but all of last week I ate fairly low carbs. I am shooting for next weekend as the first carbup. Does this sound ok?
-
What about alcohol? I am in college and I go out thursday, friday, saturday. I can restrict my carb intake and not get fast food, but alcohol is needed if you plan on going out. What to do?
Thanks guys
Hawkson101,
I’m a college student as well and feel your pain. If you are going to drink on the weekends that’s fine Friday and Saturday night, Thursday just use diet soda and bacardi or something similar, if you can stand the snickers from friends that is.
You should be getting a reasonable amount of fat from eating beef and eggs, you mentioned some fish oil but no olive oil. I put a little bit on nearly everything I eat and it ore than takes care of the healthy fats.
[quote]Bizmark wrote:
I see, I see. So does HIIT make up any of your depletion? I ask because I’m hesitant to do it on non carbup days. Thib thought that HIIT on a diet like the AD would start burning muscle… and I’ve heard such mixed opinions on it that I don’t know what to think.[/quote]
He said, “If you’re not fat adapted.” That is a huge distinction that, if lost on you, means you really need to beef up on a lot of things. Start reading this thread from page 1. I did so; why won’t you?
[quote]CaliforniaLaw wrote:
Bizmark wrote:
I see, I see. So does HIIT make up any of your depletion? I ask because I’m hesitant to do it on non carbup days. Thib thought that HIIT on a diet like the AD would start burning muscle… and I’ve heard such mixed opinions on it that I don’t know what to think.
He said, “If you’re not fat adapted.” That is a huge distinction that, if lost on you, means you really need to beef up on a lot of things. Start reading this thread from page 1. I did so; why won’t you?[/quote]
No, he said [I do not recommend doing sprints on the AD because of the high chance that muscle will be used for fuel rather than fat.] That’s almost EXACTLY what Thib said when I asked him. And that’s almost exactly what I’ve read in countless other places.
I have actually only found once case where the study said FFA’s can be used for HIIT. All the others said that for HIIT, glycogen will be used regardless. That means that if our muscles are outa glycogen, their going to start using themselves to create more glycogen, since it can only come from protein or carbs. So later in the week when us AD’ers are super low on glycogen, sprints will most likely be using muscle mass from somewhere on your body to provide the energy needed.
California, please don’t bless me with anymore of your comments. Go do some sprints on friday afternoon for me instead.
Just out of curiosity, does any1 here get boozed regularly once a week and still make decent gains on this diet? Jus curious…
Virgin griller here. Bought some steaks but looks like the marinade has carbs. How do you guys grill your steaks and keep the carbs low? Thanks
Vitamin Shoppe
Flax Oil With Lignans
C-2000 Complex
Mega Fish Oil
E-200 iu
Multi - Sustained Release
CLA
ZINC
Vitamin Shoppe Fiber Blend
0 carb Isopure - cookies and cream
Isobolic w/ whey isolate , micellar casein & ego isolate
The secondary Extras that i rarly use…
BSN Cheaters
Jetfuel - Liquicap
Redline Gel Caps
Niacin
WHats needed and whats not… any opinions and any1 try these supps with AD?
[quote]Makaveli077 wrote:
Vitamin Shoppe
Flax Oil With Lignans
C-2000 Complex
Mega Fish Oil
E-200 iu
Multi - Sustained Release
CLA
ZINC
Vitamin Shoppe Fiber Blend
0 carb Isopure - cookies and cream
Isobolic w/ whey isolate , micellar casein & ego isolate
The secondary Extras that i rarly use…
BSN Cheaters
Jetfuel - Liquicap
Redline Gel Caps
Niacin
WHats needed and whats not… any opinions and any1 try these supps with AD?[/quote]
id say definitly stick with the oils and the whey would be a nice treat but entirely needed
[quote]Bizmark wrote:
CaliforniaLaw wrote:
Bizmark wrote:
I see, I see. So does HIIT make up any of your depletion? I ask because I’m hesitant to do it on non carbup days. Thib thought that HIIT on a diet like the AD would start burning muscle… and I’ve heard such mixed opinions on it that I don’t know what to think.
He said, “If you’re not fat adapted.” That is a huge distinction that, if lost on you, means you really need to beef up on a lot of things. Start reading this thread from page 1. I did so; why won’t you?
No, he said [I do not recommend doing sprints on the AD because of the high chance that muscle will be used for fuel rather than fat.] That’s almost EXACTLY what Thib said when I asked him. And that’s almost exactly what I’ve read in countless other places.
I have actually only found once case where the study said FFA’s can be used for HIIT. All the others said that for HIIT, glycogen will be used regardless. That means that if our muscles are outa glycogen, their going to start using themselves to create more glycogen, since it can only come from protein or carbs. So later in the week when us AD’ers are super low on glycogen, sprints will most likely be using muscle mass from somewhere on your body to provide the energy needed.
California, please don’t bless me with anymore of your comments. Go do some sprints on friday afternoon for me instead.[/quote]
I’m not taking sides in this, persay…but when I asked him if his cutting/fat loss program he recently posted here would be good with the AD, Thib said it would be fine, as long as one is fat adapted. And it includes long duration (two 20-30 minute jogging) as well as short duration (two sprinting) days.
Perhaps it’s better in this case due to the low distance/duration of each sprint? When I used to do HIIT, it was like 30 seconds running, 1-2 minutes walking…repeat 8 times.
But on his new program he has 30-60 meter sprints…with 2 minute rests. Much different than HIIT.
Don’t know what to tell ya.
I had it for about 3 months then it stopped. But I live in a tropical climate so it could be easily explained away.
Sorry man
AD
[quote]Stingblood wrote:
GUYS GUYS GUYS!!!
I REALLY need help here…I have these fucking sweats when eating protein + fat meals and they are driving me crazy…you know it is very uncomfortable sweating in an office near your colleagues watching you like an alien and asking questions…I am really tired of these sweats now that I am following the AD for about 7 months… I even asked mauro personally ba mail but he couldn’t give me an answer so what the fuck I am now ready to quit…damn! This is too much demanding for me.[/quote]
[quote]AlphaDragon wrote:
Bizmark wrote:
CaliforniaLaw wrote:
Bizmark wrote:
I see, I see. So does HIIT make up any of your depletion? I ask because I’m hesitant to do it on non carbup days. Thib thought that HIIT on a diet like the AD would start burning muscle… and I’ve heard such mixed opinions on it that I don’t know what to think.
He said, “If you’re not fat adapted.” That is a huge distinction that, if lost on you, means you really need to beef up on a lot of things. Start reading this thread from page 1. I did so; why won’t you?
No, he said [I do not recommend doing sprints on the AD because of the high chance that muscle will be used for fuel rather than fat.] That’s almost EXACTLY what Thib said when I asked him. And that’s almost exactly what I’ve read in countless other places.
I have actually only found once case where the study said FFA’s can be used for HIIT. All the others said that for HIIT, glycogen will be used regardless. That means that if our muscles are outa glycogen, their going to start using themselves to create more glycogen, since it can only come from protein or carbs. So later in the week when us AD’ers are super low on glycogen, sprints will most likely be using muscle mass from somewhere on your body to provide the energy needed.
California, please don’t bless me with anymore of your comments. Go do some sprints on friday afternoon for me instead.
I’m not taking sides in this, persay…but when I asked him if his cutting/fat loss program he recently posted here would be good with the AD, Thib said it would be fine, as long as one is fat adapted. And it includes long duration (two 20-30 minute jogging) as well as short duration (two sprinting) days.
Perhaps it’s better in this case due to the low distance/duration of each sprint? When I used to do HIIT, it was like 30 seconds running, 1-2 minutes walking…repeat 8 times.
But on his new program he has 30-60 meter sprints…with 2 minute rests. Much different than HIIT.
[/quote]
I don’t know exactly what the cut-off point is, but as I understand it, sprints of AROUND 10 seconds or so are primarily fueled by ATP.
However, HIIT utilizing 30 seconds or more preferentially tap in to glycogen (again, I am not sure of the cut-off point, but I believe there is a link between glycogen usage and lactic acid inducing exercises, ex: high reps).
From personal experience, doing either form of sprinting later on in the week is more difficult. However, doing HIIT with longer sprints (like the lactic acid inducing 30-40 second ones as espoused by CT and Poliquin for fat loss) late in the week (say, Thursday or Friday) is a trainwreck. Not only does the workout itself suffer, but so do you the next day.
Alactic HIIT, while also more taxing depleted, didn’t result in my feeling like a bus hit me the next day.
I’ve mentioned this earlier in the thread and I believe it’s a sound approach: for those dieting on the AD, 1 or 2 lactic acid inducing HIIT sessions early on in the week could aid in fat loss beyond the known that HIIT aids in fat loss. It would do so by depleting you that much earlier in the week, placing your body in primary fat burning mode that much sooner.
As a bonus, that you will still be having a regular scheduled carb-up should ensure that your metabolism isn’t dropping off too much from prolonged low-carb dieting.
-Stu