damn what a time to start ramping up calories…before summer break…o well next year ill be a better person thanks to the AD
hi all,
new on this forum, but have been reading this specific thread for some time now. i started on the AD 8 days ago and it’s been going well. only carbs i’ve been taking are from green veg, so im confident my daily intake is below 30gs. first few days were tough, but things have been getting much easier.
even after my workouts i don’t feel the slump i used to when taking carbs. now, i know im still in the induction phase, and easter sunday will be day 12. should i have my one day carb-up then? or to ensure i have made the shift, should i wait until the following weekend?
i’m wanting to cut, and currently have a bf of 18/19% wanting to get down to 10%. im in a calorie deficit, but don’t want to start the carbs too early as i know my body doesn’t deal with them well. sorry for the long post, any help will be greatly appreciated. thanks.
[quote]solidgk wrote:
wfifer wrote:
Well, if you look at the whole Q&A thing on carbs, you see that the entire process is quite lengthy. You essentially have to assess for 12 days, then do it again if you’re tired, then gradually increase your carbs week to week until you’re no longer tired, then add a mid-week carb-up if you’re still tired late in the week, then add PW carbs if your workouts suck, then increase overall carbs again if you’re still tired during workout.
The key is not to jump the gun and make sure you’re only eating extra carbs when you need to and in the smallest amount that is effective.
Buy the book. =P
I’ve got the book, and have read the whole thing. My question above is purely academic. When I do start the AD I will be doing it exactly by the book. I’ve read enough to realize that you shouldn’t be tweaking for several months. [/quote]
Where is my assumption? I was asking you a question. BTW, your question is answered very early in this thread. (hint)
[quote]josh.shafer wrote:
ec_fritz wrote:
After seeing the posts here concerning length of sprints in HIIT sesions I’m curious as to how using the Tabata Protocol would work on this diet. Any ideas?
I’ve done tabata bike sprints early in the week with no apparent problems. I’m afraid to try them later in the week because of 1.)at worst- muscle wasting and 2.)at best- horrible recovery and DOMS out the ass.
FWIW, I’ve noticed that bike sprints DURING a CHO-up are almost effortless (almost)
[/quote]
Yeah, I’m adding cardio-type-stuff into my program again, too … and so far, all the high-intensity stuff is at the start of the week ( aim for earlier depletion ).
Tabata is an option there 
but I’d not like to do that now, towards the end of the week. Maybe I’ll do some during the carb-up …
I have a question for you guys about counting carbs.
When you eat fruits and veggies do you subtract the dietary fiber from the total carbohydrates?
Do you eat 30g of TOTAL carbs or 30g NET carbs?
I’ve been counting total carbs…which means I pretty much eat broccoli and spinach.
I feel like I should be eating more fruit.
[quote]Dirty Tiger wrote:
I have a question for you guys about counting carbs.
When you eat fruits and veggies do you subtract the dietary fiber from the total carbohydrates?
Do you eat 30g of TOTAL carbs or 30g NET carbs?
I’ve been counting total carbs…which means I pretty much eat broccoli and spinach.
I feel like I should be eating more fruit.[/quote]
Unfortunately…fruit is better eaten during Carb-ups. I say “unfortunately” because I too enjoy fruit -very much!
Now for the main question…NET carbs is what we watch. Yes, you are correct to subtract the fiber grams from total carb grams. This is how to get your net.
Now on a more hopeful note…after you’ve been on the AD for a good while and you know what your limitations are…it can be a real treat to enjoy some fruit here and there.
But again -and I shouldn’t even be saying this…But ADAPTATION is the key!
The AD is forgiving and flexible. But you MUST…that’s right -MUST put in the time first!
Otherwise you’ll hover on that ill-feeling, semi-adapated-nothing-feels-right edge.
Not recommended.
peace
[quote]Dirty Tiger wrote:
I have a question for you guys about counting carbs.
When you eat fruits and veggies do you subtract the dietary fiber from the total carbohydrates?
Do you eat 30g of TOTAL carbs or 30g NET carbs?
I’ve been counting total carbs…which means I pretty much eat broccoli and spinach.
I feel like I should be eating more fruit.[/quote]
Yessir, you subtract the fiber from the overall CHO. Ex. 1 serving of frozen broccoli has 4g carb, but 2g of those are fiber, so you’d only count 2g carb total.
[quote]conorh wrote:
Haven’t checked out this thread in a long time. Training and internet posting seem to drop off for me over the winter.
It’s amazing to me, this thread’s longevity. I’m also amused to see how many posts there are just before Spring Break and summer “get ready to take some layers off” weather.
Personally, I’ve always been an “on again, off again” kind of guy when it comes to good eating. I’ll get with the program for a while and then eat like shit for a while. Watching the Iowa’s Strongest Man really made me decide to check myself again, not that I was eating too bad these days.
Now, whenever I return to “good eating”, I inevitably return to something like the AD, low carbs, lots of meat, lots of fat and I feel and look better. No brainer, huh?
The only thing I’ve been contemplating lately is PWO nutrition. I?ve changed my tune on this topic, and I wanted to throw this out to the AD crowd.
I’ve been a hard-core heavy cream and whey powder kind of guy for a while, but after doing the V-diet over the winter, I’ve decided there really isn’t a good reason not to use PWO carbs.
I think the problem, if you’ll allow me a little tangent, is time under the curve, not area. If you picture a line graph of blood sugar (or insulin, as I’m not sure which is the causitive agent in my hypothesis) with time on the x axis, the area under the curve would be the total amount of the substance you’ve had in circulation over that time period. That’s what typical low carb diets minimize.
I’m suggesting that the AD is advantageous over typical diets because it minimizes the time that insulin/blood sugar is available to exert physiological effects, i.e. immediate hormonal regulation, gene expression, even psychological factors. I suspect it probably also minimizes the risk of glycosylating our epithelial cell surface proteins, but I’m not even in the neighborhood of having the chemistry expertise to say that.
I would further say that you could push that idea even farther, by eating low carb, moderate-high protein and high fat all the time, except for during and after a strenous workout. You?d see large peaks on the graph, but the time under the curve would remain small. Think “Get in, get out”. As long as the carbs are fast, and don’t have time to linger, I don’t think they’ll be a problem.
Subjectively, I know when I use a big whack of carbs periworkout, I get marked vasodialation within about 15 minutes, and a subsequent blood sugar crash (again, subjectively evaluated) an hour to an hour and a half later. If you have preworkout CHO, train for 90 minutes, have another CHO feeding and then 90 minutes ?till you crash, that?s still only 3 hours or so out of 24 every day when you?re elevating insulin/blood sugar, especially if the other hours of the day you?re either fasting (asleep) or eating a quality low carb diet. I don’t think that short time frame is really long enough to do much harm, especially when the value of periworkout CHO + protein is so well established by the literature. Bear in mind, this is just my gut feeling.
I suspect a much shorter, more frequent cycle also circumvents the cardiovascular changes which are seen during periods of fasting followed by refeeding, namely the changes in blood pressure and fluid compartment changes. This method would necessitate a specific periworkout feeding though. Don?t think you can CHO load every training day on corn flakes and bagels. It has to be something that?s fast, fast, fast, like Surge.
Basically, I see no reason to include carbs in your diet outside of the training window, and no reason to exclude them during the training window. The answer then, seems obvious?
So, in a nut shell, I’m all for some sort of purposeful, periodized carb consumption, but I would rather see it reduced to a daily cycle rather than a longer time frame. Is it still the AD, or something totally different? I don?t know.
I hope this hasn’t been hashed over in the months I’ve been absent the thread, and I hope y’all drum up some good discussion.
-Conor
[/quote]
You are talking, somewhat, about TKD. Basically a low carb diet with a targeted carb up, usually around the workout. I don’t see a huge problem with this for someone who is adapted to the AD.
Honestly, it’d be pretty easy to judge…if you are losing fat, then add a PWO shake with carbs and you stop losing fat, then it’s not good. But, if you continue losing, then by all means, go for it.
I’m actually considering doing this, if I do, I’ll let everyone know what the results are.
There was a time a summer or two ago that I was losing fat slowly (on purpose) and added an apple to my pwo shake and it had no negative effects on fat loss.
[quote]Sayjin wrote:
Dirty Tiger wrote:
I have a question for you guys about counting carbs.
When you eat fruits and veggies do you subtract the dietary fiber from the total carbohydrates?
Do you eat 30g of TOTAL carbs or 30g NET carbs?
I’ve been counting total carbs…which means I pretty much eat broccoli and spinach.
I feel like I should be eating more fruit.
Yessir, you subtract the fiber from the overall CHO. Ex. 1 serving of frozen broccoli has 4g carb, but 2g of those are fiber, so you’d only count 2g carb total. [/quote]
Exactly right.
As far as fruit goes…thats a tough one. Berries are fairly low carb but I would just wait till the weekend and fruit it up.
[quote]IL Cazzo wrote:
Sayjin wrote:
Dirty Tiger wrote:
I have a question for you guys about counting carbs.
When you eat fruits and veggies do you subtract the dietary fiber from the total carbohydrates?
Do you eat 30g of TOTAL carbs or 30g NET carbs?
I’ve been counting total carbs…which means I pretty much eat broccoli and spinach.
I feel like I should be eating more fruit.
Yessir, you subtract the fiber from the overall CHO. Ex. 1 serving of frozen broccoli has 4g carb, but 2g of those are fiber, so you’d only count 2g carb total.
Exactly right.
As far as fruit goes…thats a tough one. Berries are fairly low carb but I would just wait till the weekend and fruit it up.
[/quote]
As I understand it, fructose doesn’t replenish glycogen in muscles, but only in the liver? I know fruit isn’t all fructose but should we be limiting fruit as a carbloading food?
I don’t count carbs during the week, just dont eat them…eat a lil fruit, or veggies…but don’t actually count, easier just to make sure your’e eating enough fat, and protein!! Then carb up on the weekends…Like everyone says, it’s a very simple diet, and there is no need to make it complex.
Try it and keep us posted. What are your goals?
For the next 4 weeks, I am going to have 50-75 grams of carbs during and post-workout when I lift - and 0-50 after jiu jitsu and HIIT (depends on how intense I do those activities).
I am shooting to lose 10-15 pounds.
I’m going to do a one-meal carb-up each week. Basically a nice dinner w/dessert. We’ll see what happens.
[quote]allNatural wrote:
As I understand it, fructose doesn’t replenish glycogen in muscles, but only in the liver? I know fruit isn’t all fructose but should we be limiting fruit as a carbloading food?[/quote]
Im curious also. So far, my carb ups have been limited to 1 day (saturday), and consists of some Kashi waffles, a little oatmeal and lots of berries/fruit.
This is true. Frutcose (fruit) is incapable of restoring muscle glycogen -however it is very good at restoring liver glycogen.
From a physiological standpoint, it’s wise to begin a load with fruit and simpler (Hi-GI) carbs then taper fruit consumption and switch to more and more complex carbs as the load progresses.
This ensures proper liver and muscular replentishment and highest anabolic response with the least possible spillover.
peace
[quote]aspengc8 wrote:
allNatural wrote:
As I understand it, fructose doesn’t replenish glycogen in muscles, but only in the liver? I know fruit isn’t all fructose but should we be limiting fruit as a carbloading food?
Im curious also. So far, my carb ups have been limited to 1 day (saturday), and consists of some Kashi waffles, a little oatmeal and lots of berries/fruit.[/quote]
Can any one give me a link on how to start this diet. I do good on low carb diets. But every now and then I want some carbs. Would like to research it more.
3Fan pretty much anything you need to know is at the beginning of this thread, at least enough to get started. There are also a few articles written on it.
But they might be under the name of Metabolic diet. Which really is no different than the anabolic diet ( as far as I know )
The Anabolic diet, and Metabolic diet were both thought up by
( excuse me if I butcher his name)
Dr. di pasquel. Anyways you can find his name at the beginning of the thread as well.
[quote]CaliforniaLaw wrote:
conorh wrote:
Try it and keep us posted. What are your goals?
For the next 4 weeks, I am going to have 50-75 grams of carbs during and post-workout when I lift - and 0-50 after jiu jitsu and HIIT (depends on how intense I do those activities).
I am shooting to lose 10-15 pounds.
I’m going to do a one-meal carb-up each week. Basically a nice dinner w/dessert. We’ll see what happens. [/quote]
Did you switch over to the t-dawg diet?
I think I will be switching over next week. I have been on precision nutrition’s diet plan for the past 3 weeks and although I feel healthy and regular lol, but haven’t really gotten and body change results. I’m 6’0 about 225 pounds and around 9-10% bf.
I want to get lean on this diet and will be starting out around 4000 calories with 270 grams of fat and 350 grams of protein daily. The protein part won’t be that hard but I know the fats will. I will be pumping down nuts, peanut butter, flax, olive oil, and a couple teaspoons of fish oil daily. I will have a couple servings of veggies a day and think that should keep me under the 30g mark.
I have read through page 5 of this thread, so if there is anything I’m missing please feel free to point it out.
[quote]Bizmark wrote:
CaliforniaLaw wrote:
conorh wrote:
Try it and keep us posted. What are your goals?
For the next 4 weeks, I am going to have 50-75 grams of carbs during and post-workout when I lift - and 0-50 after jiu jitsu and HIIT (depends on how intense I do those activities).
I am shooting to lose 10-15 pounds.
I’m going to do a one-meal carb-up each week. Basically a nice dinner w/dessert. We’ll see what happens.
Did you switch over to the t-dawg diet?
[/quote]
I have no idea what that diet is. LOL, did someone repackage a TKD and name it something else?
I am on a low-carb diet that allows for post-workout carbs. If there is some trendy name for that, you’ll have to fill me in.
[quote]BOHICA wrote:
I think I will be switching over next week. I have been on precision nutrition’s diet plan for the past 3 weeks and although I feel healthy and regular lol, but haven’t really gotten and body change results. I’m 6’0 about 225 pounds and around 9-10% bf.
I want to get lean on this diet and will be starting out around 4000 calories with 270 grams of fat and 350 grams of protein daily. The protein part won’t be that hard but I know the fats will. I will be pumping down nuts, peanut butter, flax, olive oil, and a couple teaspoons of fish oil daily. I will have a couple servings of veggies a day and think that should keep me under the 30g mark.
I have read through page 5 of this thread, so if there is anything I’m missing please feel free to point it out.[/quote]
Good luck to you. And hold on tight through the first few weeks. There will be some tough days in there, but it’s worth it in the long run.