I usually down a box of frozen brocoli spears everday, and each box contains about 5 servings, so I’d say there are 10 active carbs in each box. I’d like to bump that up to 2 boxes a day as they help keep me full and are a great source of fiber when consumed in large amounts.
Tirib,
What signs do you use to know that you are still fat adapted?
AD
[quote]Tiribulus wrote:
funmetal wrote:
Is it possible to down a Surge for a workout during the no-carb days? Is this a contradiction which will screw up the Anabolic Diet?
Can I only have Surge on the carb load days?
Wondering…
funmetal
I’ve found, for me at least, that being 8 months in and definitely fully adapted I can tolerate more carbs on non load days. I probably get 60g or a bit more. Also, some may disagree with this, but I don’t worry about trying to get depleted anymore. As long as I stay adapted and don’t get enough carbs to start getting fat I’m good.
I also hit about 50 or so grams immediately post workout for a little acute replenishment. All this adds up to keeping the glycogen stores from draining, but not jeopardizing my adapted state or winding up with unnecessary fat.
I wouldn’t even think about this unless you are at least a few months in however and have a firm grip on how things are going.[/quote]
[quote]AlphaDragon wrote:
Tirib,
What signs do you use to know that you are still fat adapted?
AD
Tiribulus wrote:
funmetal wrote:
Is it possible to down a Surge for a workout during the no-carb days? Is this a contradiction which will screw up the Anabolic Diet?
Can I only have Surge on the carb load days?
Wondering…
funmetal
I’ve found, for me at least, that being 8 months in and definitely fully adapted I can tolerate more carbs on non load days. I probably get 60g or a bit more. Also, some may disagree with this, but I don’t worry about trying to get depleted anymore. As long as I stay adapted and don’t get enough carbs to start getting fat I’m good.
I also hit about 50 or so grams immediately post workout for a little acute replenishment. All this adds up to keeping the glycogen stores from draining, but not jeopardizing my adapted state or winding up with unnecessary fat.
I wouldn’t even think about this unless you are at least a few months in however and have a firm grip on how things are going.
[/quote]
I’m gonna guess that it’s because fat is still being lost despite eating a lot of fat and protein and adding in some well-timed carbs. But, thats just my opinion.
For me, I can just tell…it’s a feeling. Carbs at certian times are ok for me, but years ago when I was on a higher carb, low fat diet, i felt like crap 90% of the time.
[quote]AlphaDragon wrote:
What signs do you use to know that you are still fat adapted?
AD
[/quote]
*Long, high and sustainable energy levels-
*Easily manipulated glycogen stores-
*Dry, lean, muscular look-
*Not ‘chasing’ blood sugar (no highs, no lows)-
*Full and satiated without eating like it’s a chore
**That’s how I can tell anyway
peace
I think there’s a kind of confidence that comes with adaptation too.
…if that makes any sense.
I suppose you just KNOW it…
As touchy-feely-Zen-like as that sounds.
But I do think it’s true.
[quote]IL Cazzo wrote:
<<< I’m gonna guess that it’s because fat is still being lost despite eating a lot of fat and protein and adding in some well-timed carbs. But, thats just my opinion.
For me, I can just tell…it’s a feeling. Carbs at certian times are ok for me, but years ago when I was on a higher carb, low fat diet, i felt like crap 90% of the time.
[/quote]
Pretty much. The fact that I don’t get any fatter is how I can tell primarily along with the fact that you would think there would be some kind of reverse crash. Also I just know I don’t get nearly enough carbs to re-adapt.
So if you eat 30 grams a day as prescribed over a work week that’s 150 grams. I probably get twice that over the week which is still a small fraction of a conventional diet’s worth.
Speaking only for myself this has been working well, but I do reiterate that I really think it’s a bad idea to experiment much until the 8 -12 week point first time folks.
Edit, I should throw in that that I don’t load as hard over the weekend now either. It’s still a load and still 2 days at this point, but I just don’t stuff myself with carbs like I used to.
Also What Il Cazzo and Pauli are saying is definitely true. You just get an instinct for how everything works after a while.
It’s funny, I was looking back at my first posts from back in August and my hands were actually shaking slightly eating that first breakfast. I was thinking about how utterly counterintuitive this is to EVERYTHING we are constantly beaten over the head with nowadays.
any1 try the Radical Diet yet… seems too low in cals… around 800 cals a day… wtf
anyways im going to continue to read it and find out wus up
The RD is fun 
I was surprised at how high my energy still was at 800/1200 kcals, but I’m gonna have a week of higher kcals now.
Two weeks of very-low-cls made me lose some fat, but are now starting to 1. annoy me and 2. make me lift less volume
I feel like lifting a lot still, but I just … can’t … get … it … done.
Now carbing up
[quote]ovalpline wrote:
Julius_Caesar wrote:
I do eat the stuff I miss on the weekends, but anymore it just seems that during the week, especially towards the end of the week, I get sick of eating nothing but meat.
I don’t know how I can help you, but I certainly would like to… and so first and foremost, I offer you the generic: I like to cycle meats, veggies, nuts, etc. Varying my food choices in general.
Then again, I tend to eat for functional purposes. I eat canned mackerel with unsalted walnuts twice a day and, to me, this is tasty.
What does your training look like?
I ask about training because when I was heavier, say 12% BF or so, and eating hypocalorically, I wasn’t losing weight. Yet, as soon as I switched up my training and began lifting smarter (the technically correct explosive concentric, 4-6 second eccentric), the fat poured off me.
I later stalled again, varied my caloric level and my training, and BAM. Hit another sweet spot.
I’m not saying that there is a secret, rather that training and nutrition must work hand-in-hand. Be smart and understand how to manipulate both parameters. EXPERIMENT!
Boredom is lame. Don’t bore yourself and shortchange your experience!
Switch up your foods, switch up your nutrition… hell, fuck in a different position.[/quote]
I don’t see how I can switch up my choices anymore. I mean there’s red meat, chicken and pork as far as practical things go for dinner. Practical meaning that I could eat fish, but that I would have to consume a lot of it to get calories or to even feel full…
Shit I even tried lamb and some duck into the mix…
I try the “functional” eating too, but to me food is part of the sensuality of life. While it’s necessary for survival, it is also something that you enjoy and I am having a hard time gnawing on meat, meat, meat 5 times a week.
One thing that I have found recently are these low carb wraps/pitas. One brand that I found has between 4 and 5 g carbs per wrap and 8 grams of fiber too! These we make sandwiches with, so that it breaks up the monotony of things a bit.
As for the training… I tend to do more power lifter training, except that I also incorporate lots of overhead and chin-up training in the mix as well.
[quote]bkmacky9288 wrote:
on the RD can you scarf down veggies without counting them???[/quote]
No. You are supposed to go 30g or under for carbs. With certain veggies like broccoli or cauliflower, you can pretty much eat as much of them as you want, but with others like peas that have a lot of carbs in them, you have to watch how much you eat.
It all depends how much sugar and fiber that the veggies have in them. The lower the sugar and higher the fiber, the more that you can eat.
Today is my first day carb-loading on the metabolic diet. For the past twelve days I’ve had no sugar, starch or heavy carbs (I’ve kept below 30, but on average it was around 22 per day). During the first few days I was having dreams about pieces of bread.
However, as time went on, it was easier. I lost around 5 lbs or so in the past 12, but it seemed to take a toll on my energy. I was glad that fitday.com was there to help guide me. Now I plan to find some good carbs to fill my day.
I just hope once I start eating protein again that my body will still be able to function!
[quote]LVZzed wrote:
The RD is fun I was surprised at how high my energy still was at 800/1200 kcals, but I’m gonna have a week of higher kcals now.
Two weeks of very-low-cls made me lose some fat, but are now starting to 1. annoy me and 2. make me lift less volume
I feel like lifting a lot still, but I just … can’t … get … it … done.
Now carbing up
[/quote]
amen brother…i love to lift heavy and to me high reps is boring as fuck and i have no will to do that…heavy weights just make yo feel badass and pump you up with a nice healthy rage…but yea i cant imagine doing the RD for two weeks unless the 2000 cal carb up actually helps…btw ive been doing 1200 cals each day to try to maintain as much energy as possible. but yea agreed the RD definitly drains you
[quote]Julius_Caesar wrote:
I try the “functional” eating too, but to me food is part of the sensuality of life. While it’s necessary for survival, it is also something that you enjoy and I am having a hard time gnawing on meat, meat, meat 5 times a week.
[/quote]
hmmm… maybe you want to consider something very, very radical to gain a new perspective? …something along the lines of depriving yourself of what you have come to take for granted (no offense, here… we are all guilty of this in some way, shape, or form).
In this case, you seem to have lost an affinity for AD approved foods. A couple days or a week of a vegetable only diet may reinvigorate you and/or provide some new perspective on how you feel and certain foods contribute to your well-being.
I will say, though, I am not advocating this for you, it’s just a simple idea. Also, I have no personal experience of a detox type diet, although they have always intrigued me.
Still, the idea of eliminating things that we have taken for granted to gain new perspectives (oftentimes completely unexpected new perspectives or new perspectives on other aspects of life) is something that rings true for me.
Maybe this Radical Diet that a few of the thread members are trying out could have a similar effect. Whatever you do, do something.
-Stu
yeah, I agree with oval, I mean I NEVER feel deprived on this diet, you gotta switch up recipes I make chicken like 7 dif ways, few dif pot roats, dif types of chicken sausage, dif types of cheese. The oppotunites are endless!
Try like the v-diet for a while and those boring meats and plain veggies will taste like the best thing youve ever eaten.
[quote]LVZzed wrote:
The RD is fun I was surprised at how high my energy still was at 800/1200 kcals, but I’m gonna have a week of higher kcals now.
Two weeks of very-low-cls made me lose some fat, but are now starting to 1. annoy me and 2. make me lift less volume
I feel like lifting a lot still, but I just … can’t … get … it … done.
Now carbing up
[/quote]
Hey, LVZzed,
I saw where you asked if I was still around a couple of pages ago. I just got back from vacation, so yes, I’m still around. I was just away from my computer for about a week.
I found it very hard to follow the RD while visiting family, as I would have found it very hard to demand chicken for every meal. I’ve still been cycling the RD and AD, though, with good success.
I’ve completely scrapped the idea of using the RD while weight training, though, as I was hitting the weights too damn hard to make it work. I’ll continue to use the RD 2-3 days a week until I hit my goal weight.
I hope things are going well for you.
So I opened my mouth and told my students that losing fat is easier than gaining muscle.
Now, remember that most of my male students are between 115lbs-150lbs, in general. Most of them are skinny/ripped simply because they don’t eat enough food and they play soccer or basketball every day for hours on end. So most of them are in single-digit bf levels.
Weight training is almost non existant with them.
Anyway, here I am now at about184lbs (guessing b/f at about 16-17%)and they have been harping on me that I’m “getting fat.”
So I have had a reply for them:
Them: “You need to lose your fat.”
Me: “You need to gain a lot of muscle.”
That usually shuts them up. But I’m off topic.
So, I opened my yapper and now I’m stuck in a fat-loss phase starting next week.
The goal is to get to the magic “below 10%” within 2 months.
So, I’m doing this:
This week is a drop in cals: (from 4000-4100 to 3000-3100/daily).
This is also a back off week…everything has been hectic and it’s a weeks vacation. Sounds like a good time for R&R.
Shooting for the suggested -2lbs/week.
Have some old HOT-ROX (don’t ask) so will use them maybe after 6 weeks, IF NECESSARY.
Any tips anyone can provide would be helpful. I just want to get this over with, get to the goal, and continue on with my gains.
Training wise, I’m going to pretty much do what CT’s article (a few weeks ago) said.
AD
[quote]josh.shafer wrote:
LVZzed wrote:
The RD is fun I was surprised at how high my energy still was at 800/1200 kcals, but I’m gonna have a week of higher kcals now.
Two weeks of very-low-cls made me lose some fat, but are now starting to 1. annoy me and 2. make me lift less volume
I feel like lifting a lot still, but I just … can’t … get … it … done.
Now carbing up
Hey, LVZzed,
I saw where you asked if I was still around a couple of pages ago. I just got back from vacation, so yes, I’m still around. I was just away from my computer for about a week.
I found it very hard to follow the RD while visiting family, as I would have found it very hard to demand chicken for every meal. I’ve still been cycling the RD and AD, though, with good success.
I’ve completely scrapped the idea of using the RD while weight training, though, as I was hitting the weights too damn hard to make it work. I’ll continue to use the RD 2-3 days a week until I hit my goal weight.
I hope things are going well for you.
[/quote]
your 2-3 days idea sounds like a good one i believe ill try this so that i may still keep up my intensity. Day 1 800 cals, 2 1000 cals, 3 1200. I was thinking going at what i can lift and then add 5lbs on my normal calorie days like ive done before.
And then for carb ups i was thinking that i have a normal all clean whatever i want carb saturday and then sunday restrict to 2000 to prepare for the lower calories starting monday.
[quote]bkmacky9288 wrote:
josh.shafer wrote:
LVZzed wrote:
The RD is fun I was surprised at how high my energy still was at 800/1200 kcals, but I’m gonna have a week of higher kcals now.
Two weeks of very-low-cls made me lose some fat, but are now starting to 1. annoy me and 2. make me lift less volume
I feel like lifting a lot still, but I just … can’t … get … it … done.
Now carbing up
Hey, LVZzed,
I saw where you asked if I was still around a couple of pages ago. I just got back from vacation, so yes, I’m still around. I was just away from my computer for about a week.
I found it very hard to follow the RD while visiting family, as I would have found it very hard to demand chicken for every meal. I’ve still been cycling the RD and AD, though, with good success.
I’ve completely scrapped the idea of using the RD while weight training, though, as I was hitting the weights too damn hard to make it work. I’ll continue to use the RD 2-3 days a week until I hit my goal weight.
I hope things are going well for you.
your 2-3 days idea sounds like a good one i believe ill try this so that i may still keep up my intensity. Day 1 800 cals, 2 1000 cals, 3 1200. I was thinking going at what i can lift and then add 5lbs on my normal calorie days like ive done before.
And then for carb ups i was thinking that i have a normal all clean whatever i want carb saturday and then sunday restrict to 2000 to prepare for the lower calories starting monday.[/quote]
I just do a flat 1200 cals a day. It really isn’t that hard to maintain if I’m not lifting that day and I just kind of take it easy.
I don’t think its so important to change caloric intake for the 3 RD days. IMO, you’d be just as successful hitting the same goal cals each day. Also, I don’t think it’s as important to hit 2000 the day before to “get ready for the drop”. I’ve been getting 2700-3000 on weight training days and doing 1200 on my RD days. It’s a nice little shock to the system and since I don’t do it everyday, I don’t think it’s hurting my metabolism. Just make sure you take a fish oil cap with every meal.
This has been working well for me, as I’ve been dropping weight and my lifts have been maintaining. Hell, I’ve even set pr’s on all 3 big lifts recently. Enough rambling from me. Let me know how it goes for you.
I have a couple questions which I think may have hampered my previous attempt at this diet-
Is the 12 day low carb period necessary? In the version of the book that I have nowhere does it state anything about 12 days rather 5.
Also I know it has been stated that you should just stick to the main principles in the beginning weeks and not obsess over calories but here is my question-
if I know I need to lose weight (I am in the 18-20% BF range) before bulking is it wise to start with the recommended 18xbodyweight recommendation or would it be smarter to start out a bit lower say 16xBW?
Thanks all you guys who have been on this diet and take time to contribute to this thread!
[quote]mastodon wrote:
I have a couple questions which I think may have hampered my previous attempt at this diet-
Is the 12 day low carb period necessary? In the version of the book that I have nowhere does it state anything about 12 days rather 5.
Also I know it has been stated that you should just stick to the main principles in the beginning weeks and not obsess over calories but here is my question-
if I know I need to lose weight (I am in the 18-20% BF range) before bulking is it wise to start with the recommended 18xbodyweight recommendation or would it be smarter to start out a bit lower say 16xBW?
Thanks all you guys who have been on this diet and take time to contribute to this thread![/quote]
12 days is much better. If you only go 5 days, it will take you much longer to get fully fat adapted.
Whether 18xbw is right depends on a lot of factors. How old are you? What is your lifestyle like apart from your lifting (eg sedentary, moderately active, very active)?
I am guessing that if you are at 18-20%bf it is not the latter. In that case, lower than 18xbw might be ok, especially if you are older.