[quote]boatnerj wrote:
Hey guys, during the carb ups, for your macro breakdowns, do you include the protein from the carb sources such as oatmeall, rice, pasta, etc., in your percentage. Would the 10g of protein in 1 cup of oats contribute to your 10-20% protein (seems like it would have to to get your percentages right and adding up to 100).[/quote]
I do.
[quote]BrotherO wrote:
What kinda ratios do you guys cutting in the sub 2000 mark eat?
the book says keep protein high, so im trying to keep my protein high…but im worried that having so little fat will mean my body wont shift back into fat burning mode after a carb up???
what ya think?[/quote]
The only time I eat less than 2000 cals is when I go by radical diet protocol and eat 1200 cals, so my answer might not be the one you want.
I think my macros are something like 30% fat and 70% protein. I can only handle this a couple days a week, but it’s been working well.
Hey guys. Just picked up some Blueberry Rasperry Oat Bran Muffins from trader joes. THe break down for them is 46g carbs (12 sugar, 8 fiber), 6g fat, 8g protein, 270 caloires, and the ingredients are oat bran, blueberries, whole rye flour, blended white grape juice concentrate, water, pineapple, raspberries, canola oil, salt.
I will get most of my carbs from oatmeal, whole wheat pastas, bread, etc. during this weekends carb-up, but should I consider these as cheat food. Seems like I would’nt cuz they have some decent ingredients but just checking.
After a few weeks of BCAA supplementation, I can say there is a night-and-day difference when using them.
I dropped down to 2,000 (which is 1,300 below maintenance) cals during the week. Even at 2,500, I would feel like shit when running hills - gumby legs, etc. My saliva would also be thick and my lungs would feel like they were breathing in acidic oxygen. (I have no idea if this makes sense, but that’s as best as I can describe how I felt.)
I started taking 5 grams between meals (4 - 5 times a day); and 10 grams before and after lifting or HIIT.
With the introduction of BCAAs, I feel better at 2,000 cals than I felt at 2,500 cals (without BCAAs).
Don’t get me wrong; I don’t feel great. My lifting workouts aren’t going to make any highlight reels. But I’m able to grind through them much better. And my legs don’t give out on me when I run hills, run stairs, or jump rope.
So I feel substantially better - indeed, about as good as someone can feel at 2,000 cals a day.
Cost is a mofo, but if you can swing it, I’d highly advise using them - if not every day, then definitely before and after working out.
Favorite new meal: Put 3 oz. of shredded Parmesan cheese in a bowl; add 1/4 to 1/2 cup of pasta sauce (the stuff I used has 4 net carbs per half cup; so I use a full serving). Mix together and eat.
For variety, add black olives or pine nuts.
On carb ups, Has anyone ever tried doing massive calories on their first day, then dropping it to maybe half that or less (like 5000 on a saturday followed by 2000 on the sunday). I was thinking of doing big eating the first day to shake up the metabolism (5000 on the first day, 2100 on the second) with most of my carbs (~600) eaten on saturday, and the little remaining (~200-250) eaten sunday morning/afternoon. SOmething like this was mentioned as extreme variance in the anabolic solution. Please post if you have tried this and the results.
[quote]josh.shafer wrote:
The only time I eat less than 2000 cals is when I go by radical diet protocol and eat 1200 cals, so my answer might not be the one you want.
I think my macros are something like 30% fat and 70% protein. I can only handle this a couple days a week, but it’s been working well.
[/quote]
ah ok, I’ve been bulking on AD for 3 months but havent cut on it yet…im eating 2500 at the moment @ 190lbs. Maybe I should stick to this for a few weeks before going down to 2000.
im eating around 255g(41%) protein and 150g(55%) fat.
My summer holiday isn’t far away and I want to shed some fat for the beach, so I think I’m panicing abit…need to chill and roll with it.
Do you find you lose 1-2lbs without going to 2000calories?
[quote]BrotherO wrote:
ah ok, I’ve been bulking on AD for 3 months but havent cut on it yet…im eating 2500 at the moment @ 190lbs. Maybe I should stick to this for a few weeks before going down to 2000.
im eating around 255g(41%) protein and 150g(55%) fat.
My summer holiday isn’t far away and I want to shed some fat for the beach, so I think I’m panicing abit…need to chill and roll with it.
Do you find you lose 1-2lbs without going to 2000 calories?
[/quote]
Yeah, I was eating 2700 calories on my low carb days and a ton on my ChO days, but I got kind of busy with work and traveling, so I decided to try out the Rad. Diet on a couple days when I couldn’t cycle or hike for cardio.
I was losing between 1 and 2 lbs every week that before I switched over to. I’ve been losing 2-3 lbs a week lately with the lower cal days until last week when I think salt intake was causing me to hold water for longer. I like the 4 days at 2700, 2 at 1200, and CHO up day of over 6000 (oftentimes a lot more). It keeps things fresh for me.
After reading CaliLaw’s post about BCAAs, I’m thinking about getting some liver tabs to use in case I have to lower cals any more soon.
Hey guys. While Dr. Di’s methods call for 5 day low carb 2 days high carb, I was reading about Poliquin who advocates low carb 4 days, then crazy carb stuffings (good carbs) on the 5th day. Has anyone tried this. It seems like it would be better for mass (and avoid the bloat/tired feeling for people who cant carb up very long). BTW it says he worked with Dr. D to develop this. Thanks.
Basically for the Poliquin 4 low one high, would you still remain fat adapted and primarily use fat as energy?
[quote]boatnerj wrote:
Hey guys. While Dr. Di’s methods call for 5 day low carb 2 days high carb, I was reading about Poliquin who advocates low carb 4 days, then crazy carb stuffings (good carbs) on the 5th day. Has anyone tried this. It seems like it would be better for mass (and avoid the bloat/tired feeling for people who cant carb up very long). BTW it says he worked with Dr. D to develop this. Thanks.
Basically for the Poliquin 4 low one high, would you still remain fat adapted and primarily use fat as energy?[/quote]
I’ve been doing this. I feel good. Work outs are great. I’m not sure if its a better way but sometimes I need a change. On carb ups, the second day you metabolize carbs more than fat. So by eliminating the second day and carbing up every 4 days instead of 5 you stay fat adapted. Thats what I’m thinking. I hoped I could get leaner gains doing this but I don’t think it worked. Size 31 pants are in storage till I cut. So I’m adjusting my Cals and ratios around to see if I can get better results. We’ll see what will happen. Feed back welcome
Long time no see, guys.
Brief recent history: I was talking to some students of mine and telling them that it’s harder to gain muscle than lose fat.
They doubt it.
So there is a pseudo-challenge now. Over the next 2 months, a few students will be “bulking” and I’m dieting (I’d say cutting, but I think that term is for bodybuilders…which I’m not). I think their “bulking” caloric intake will be close to my dieting caloric intake.
Should be interesting.
Now, here’s my situation.
I’m on week 4 now.
First week had no weight loss, dropping from 4100/day to 3000/day.
Week 2 I went from 3000 to 2500/day, which resulted in 1lb lost.
Week 3: Went from 2500 to 2000/day. Lost 2 lbs that week. Cool.
Week 4: Stayed at 2000/dya but only lost 1 lb that week.
Training: Per CT’s article Entitled: “Destroying Fat”…from a few months ago. In short, it’s 2 days of heavy lifting (2 exercises/group, 2 groups/day…day one chest/back, day 2 legs). One day of short sprints. 2 days of jogging. Two days of Circuit training (OMG…I hate those days…especially in this hot/humid weather with no Airconditioning).
The strange thing is that I set PR’s in Flat BB Bench and Sumo Deadlift this week.
Shouldn’t I not be setting PR’s (not that I’m complaining)?
I’m really hesitant to drop below 2000/cal/day, though.
Goal: Drop from 184 to about 170 in the next 2 months, maintain (or increase) strength levels), get in better overall shape…hopefully, this will get me to about 10% BF, then I can begin eating more again (once I win the competition with my students, that is. 
)
Any advice from anyone?
AD
Oh, and I’m taking only 3 supps/necessities (other than fish oil):
AD
Hey Guys,
With all the questions about calories during the week, cutting/bulking with the AD diet, I have to say that variance of calories during the week works wonders. I will change my calorie intake evryday. The body is extremely adaptable to any diet. Dr. DiPasquale mentions this several times in the book.
I might take in 3000 Monday, 2000 Tuesday, 5000 Wednesday, then back to 2000, ect. The weekends are always relativly high. For those of you considering one day carb ups, I believe it’s totally based on the individual, what you eat that first day, ect.
The diet is not the same for everyone!!! This is why it works so well. Learn to listen and look at your body and figure out what works best for you.
[quote]AlphaDragon wrote:
Long time no see, guys.
Brief recent history: I was talking to some students of mine and telling them that it’s harder to gain muscle than lose fat.
They doubt it.
So there is a pseudo-challenge now. Over the next 2 months, a few students will be “bulking” and I’m dieting (I’d say cutting, but I think that term is for bodybuilders…which I’m not). I think their “bulking” caloric intake will be close to my dieting caloric intake.
Should be interesting.
Now, here’s my situation.
I’m on week 4 now.
First week had no weight loss, dropping from 4100/day to 3000/day.
Week 2 I went from 3000 to 2500/day, which resulted in 1lb lost.
Week 3: Went from 2500 to 2000/day. Lost 2 lbs/day. Cool.
Week 4: Stayed at 2000/dya but only lost 1 lb.
Training: Per CT’s article Entitled: “Destroying Fat”…from a few months ago. In short, it’s 2 days of heavy lifting (2 exercises/group, 2 groups/day…day one chest/back, day 2 legs). One day of short sprints. 2 days of jogging. Two days of Circuit training (OMG…I hate those days…especially in this hot/humid weather with no Airconditioning).
The strange thing is that I set PR’s in Flat BB Bench and Sumo Deadlift this week.
Shouldn’t I not be setting PR’s (not that I’m complaining)?
I’m really hesitant to drop below 2000/cal/day, though.
Goal: Drop from 184 to about 170 in the next 2 months, maintain (or increase) strength levels), get in better overall shape…hopefully, this will get me to about 10% BF, then I can begin eating more again (once I win the competition with my students, that is. )
Any advice from anyone?
AD[/quote]
I think 1 pound a week is good. If I do any more I lose muscle. A few times I’ve cut too hard and my strength plummeted. I found that lowering cals below maintenance 10%, and going slow, let me keep most my strength. Next time I cut I’ll see this nutritionist, get my BF taken and find out my maintenance cals.
So are you saying that it’s not that great a method Hagar? Or that you were taking in too many calories?
[quote]boatnerj wrote:
So are you saying that it’s not that great a method Hagar? Or that you were taking in too many calories?[/quote]
I really can’t say boatnerj. I need more time to get this diet dialed in and I plan on staying with this diet for a while I’ve only been bulking on it for 3 months (minus one week while I was on vacation).
Before that I did Dan Duchaine’s Bodyopus for 18 weeks. So I’ve been eating low to no carb on weekdays for a while and I just wanted a change. Recently, my gains slowed down so I’ve upper my protein to 350-375g and lowered my fat to 200g. I think my fat calories were too high especially animal fats.
Ok so I tried Ultimate Diet 2.0 from Lyle McDonald and lost a shitload of fat with a relatively small drop in bodyweight. I loved it. Now I’m seeing this Anabolic Diet stuff that seems somewhat similar and it sounds very interesting. I have some questions though:
I’m looking to buy the paperback copy of The Anabolic Solution for Powerlifters. Is the E-Book version more up to date than the 2003 paperback edition I see on Amazon?
Also, the main thing this book has that I am going for is the mass gaining section (I wanna get to a clean 250 from 230lbs), and also the material that teaches you how to work a powerlifting routine around these complex diets. Are these two facets of the book very good?
Thanks guys.
[quote]bulletproof_ wrote:
Ok so I tried Ultimate Diet 2.0 from Lyle McDonald and lost a shitload of fat with a relatively small drop in bodyweight. I loved it. Now I’m seeing this Anabolic Diet stuff that seems somewhat similar and it sounds very interesting. I have some questions though:
I’m looking to buy the paperback copy of The Anabolic Solution for Powerlifters. Is the E-Book version more up to date than the 2003 paperback edition I see on Amazon?
Also, the main thing this book has that I am going for is the mass gaining section (I wanna get to a clean 250 from 230lbs), and also the material that teaches you how to work a powerlifting routine around these complex diets. Are these two facets of the book very good?
Thanks guys.[/quote]
how long were you on the UD 2?
[quote]Hagar wrote:
bulletproof_ wrote:
Ok so I tried Ultimate Diet 2.0 from Lyle McDonald and lost a shitload of fat with a relatively small drop in bodyweight. I loved it. Now I’m seeing this Anabolic Diet stuff that seems somewhat similar and it sounds very interesting. I have some questions though:
I’m looking to buy the paperback copy of The Anabolic Solution for Powerlifters. Is the E-Book version more up to date than the 2003 paperback edition I see on Amazon?
Also, the main thing this book has that I am going for is the mass gaining section (I wanna get to a clean 250 from 230lbs), and also the material that teaches you how to work a powerlifting routine around these complex diets. Are these two facets of the book very good?
Thanks guys.
how long were you on the UD 2?[/quote]
I was only on it for 4 weeks because that’s all the time I was willing to sacrifice from strength training. In 4 weeks I saw quite a bit of fatloss from the obvious places a male would lose fat (pec, tricep), and very decent fatloss from the other areas.
Does the Anabolic Solution for Powerlifters provide a bulking approach in the book that is worth a damn?
hey all,
thought it was about time i jumped in on this thread. i just bought the Anabolic Solution for bodybuilders yesterday, and have started in on the strict phase today. no point in putting it off. as a FFB, this is going to be an interesting experiment (lost 98lbs several years ago, dropping my weight down to 167 at its lowest).
I’ve since put on a few pounds (sitting at around 176 with 7% BF according to one-site caliper tests), almost all of it being muscle. ultimately, i’m only looking to get up to 185 while keeping my bodyfat around where it is (not very big for a 6’ guy, but i’m not looking to get huge, as i’m a martial artists and have weight classes to consider).
i’m starting at 2150 cals. compared to what a lot of people around here eat, that seems like virtually nothing (if not undereating), but i’ve been sitting at around that calorie level (between 2000 and 2150) for the last few years with good results. so no, i’m not following the recommendation of bw x 18 for calories at the moment, as this would be a sudden and massive jump in calorie intake (over 1000 cals).
instead, i’m following the books advice to keep my calories where they are, and simply replace the carbs with fat and protein.
as far as my previous diet goes, i’ve pretty well been following a Berardi style program (eating every three hours, tons of veggies and fruit, other carbs only at breakfast and post-workout, lots of proteins and good fats, almost a zone macro split over the day). while this diet has given me great results, i feel like i’ve stalled somewhat, with added calories only seeming to add fat, while cutting them seems to yield little result in bodyfat loss, so i thought it was time to try something new.
i do have one major concern about the Anabolic Diet: the lowered vegetable levels of being on the diet (at least compared to what i was previously eating). while it isnt mentioned in the book, in the early goings of this thread it was suggested that fiber should not be counted as carbs. any thoughts on this? if they dont count, then the veggies will be no problem, but i dont want to screwup the metabolic shift because i was eating too many greens.
anyways, any advice would be greatly appreciated. should i expect to see any weightloss during the adaptation period? or weight gain? any other tips? this thread has been a great source of motivation, keep it up!