Hey guys,
Just a quick question regarding training days. I train on Monday, Wednesday, Thursday and Saturdays. Do you think it would be likely that I gain fat from the carb ups because Im not utilising my stores immediately after the weekend, other than Monday??? Eg, the fact that dont train on the tuesday.
Thanks
Also, I have been on the bulking phase for some time now, and have made some great progress, with some fat gain. Do you think it is wise to undergo a cutting cycle for the next 6 weeks, then back onto the bulk as mentioned in DH’s article or should I continue to bulk for the next two odd months. I planned on cutting at the end of July, but this fat gain is getting to me!
Thanks
[quote]Gymjunkie wrote:
Also, I have been on the bulking phase for some time now, and have made some great progress, with some fat gain. Do you think it is wise to undergo a cutting cycle for the next 6 weeks, then back onto the bulk as mentioned in DH’s article or should I continue to bulk for the next two odd months. I planned on cutting at the end of July, but this fat gain is getting to me!
Thanks[/quote]
I did the same…remember you need to bring the calories down slowly tho 200-500cals less per week…so 6 weeks wont be much if your up to 4500cals…its taken me quite a while to get down to 2500
[quote]Gymjunkie wrote:
<<< Do you think it would be likely that I gain fat from the carb ups because Im not utilising my stores immediately after the weekend, other than Monday??? Eg, the fact that dont train on the tuesday.
Thanks[/quote]
No
[quote]Tiribulus wrote:
Man am I behind in this thread again. Started my 10th month the other day.[/quote]
I hear ya bro…I’m only on month 8 and this kicks butt.
AD
Thanks dude
[quote]Gymjunkie wrote:
Thanks dude[/quote]
The short non technical answer is not burning your stores at this or that particular time will have no effect on adipose gains unless you still haven’t used them by the next load. If that’s the case and you load over what is needed fat will begin to be stored.
I’ve been on the A.D. for just over 2 months now. not seeing the fat loss results i was hoping for. been sticking to all the guidelines 65%fat 30% protein, varying the daily calorie levels, 1 day carb up. any suggestions on simple changes that will help me shed some of the b/f.
i’m sitting at about 15-16% right now and hoping to get down to 10-11% over the next 2-3 months. Should i drop the cals way down (1,200 or lower)? or stick around 2,500 to 3,000? any advice is appreciated.
[quote]mikepop878 wrote:
I’ve been on the A.D. for just over 2 months now. not seeing the fat loss results i was hoping for. been sticking to all the guidelines 65%fat 30% protein, varying the daily calorie levels, 1 day carb up. any suggestions on simple changes that will help me shed some of the b/f.
i’m sitting at about 15-16% right now and hoping to get down to 10-11% over the next 2-3 months. Should i drop the cals way down (1,200 or lower)? or stick around 2,500 to 3,000? any advice is appreciated.[/quote]
I’m going to assume you are exercising at a high intensity.
For fat loss, Dr. D recommends lowering the fat calories and either maintaining or slightly increasing the protein calories. With that said, I’d suggest that you shoot for 1-1.5 grams of protein per pounds of lean mass while dropping your fat intake to the point where you are satiated.
Bottomline: keep the protein steady, keep the fats coming just to stave off hunger. And try to go longer than 3 hours w/o eating something. Keep us posted.
[quote]mikepop878 wrote:
I’ve been on the A.D. for just over 2 months now. not seeing the fat loss results i was hoping for. been sticking to all the guidelines 65%fat 30% protein, varying the daily calorie levels, 1 day carb up. any suggestions on simple changes that will help me shed some of the b/f.
i’m sitting at about 15-16% right now and hoping to get down to 10-11% over the next 2-3 months. Should i drop the cals way down (1,200 or lower)? or stick around 2,500 to 3,000? any advice is appreciated.[/quote]
I’d gradually drop 200 cals a day until you start losing fat again. If you go to far you’ll start sacrificing muscle. You’ll know this if you start losing too much strength .
When I diet I’ll take in 1600-1900 cals a day when my body fat starts to get low at say 185lbs. It sucks, I get hungry but thats what it takes. Dieting is not fun. To keep my size and strength I go higher on the carb days to make sure I recompensate my muscles.
thanks for the tip oval. as far as my training schedule, I am lifting Mon, Tues, Thurs, Fri. with some jogging/swimming weds & sat. I’ll drop the fat & cal intake a bit, more like 50/45/5 fat/pro/carb and see how that works for me.
[quote]Hagar wrote:
mikepop878 wrote:
I’ve been on the A.D. for just over 2 months now. not seeing the fat loss results i was hoping for. been sticking to all the guidelines 65%fat 30% protein, varying the daily calorie levels, 1 day carb up. any suggestions on simple changes that will help me shed some of the b/f.
i’m sitting at about 15-16% right now and hoping to get down to 10-11% over the next 2-3 months. Should i drop the cals way down (1,200 or lower)? or stick around 2,500 to 3,000? any advice is appreciated.
I’d gradually drop 200 cals a day until you start losing fat again. If you go to far you’ll start sacrificing muscle. You’ll know this if you start losing too much strength .
When I diet I’ll take in 1600-1900 cals a day when my body fat starts to get low at say 185lbs. It sucks, I get hungry but thats what it takes. Dieting is not fun. To keep my size and strength I go higher on the carb days to make sure I recompensate my muscles. [/quote]
i have been going down to about 1800 on non-lifting days and between 3,000 and 2,500 on lifting days. im gonna try and bring it down to 2,500 to 2,000 on lift days. thanks for the tips. greatly appreciated.
Alright, today is my first day on the AD, and I am very concerned that I will lose strength during the adjustment period… Did you guys notice a loss of strength during the start up phase?
Also, I am worried about being hungry all the time, as I am used to eating large meals (tons of salad greens, etc) and having to struggle to stay on track… Is hunger an issue? I also am in this to gain mass–I’m 6’3" 155lbs, looking to regain lost LBM and surpass previous bests.
Thanks
[quote]cobain67 wrote:
Alright, today is my first day on the AD, and I am very concerned that I will lose strength during the adjustment period… Did you guys notice a loss of strength during the start up phase?
Also, I am worried about being hungry all the time, as I am used to eating large meals (tons of salad greens, etc) and having to struggle to stay on track… Is hunger an issue? I also am in this to gain mass–I’m 6’3" 155lbs, looking to regain lost LBM and surpass previous bests.
Thanks[/quote]
If you’re not willing to commit 90 days to getting fully adapted turn back now and save yourself the grief. You will have energy issues on and off until full adaptaton takes place. You will have no hunger issues. You can eat monstrous calories without getting fat, but too large a surplus will still get you there.
However with your present stats that would take some work. I had no real problems with strength until after the induction except during my 12-14 hour crash. After about the 10-12 week mark EVERYTHING settled in nicely and my lifts and muscles are steadily growing.
I eat about 5000 cals a day and haven’t gained any fat in months. I can pinch a good inch and a little change off my stomach standing straight up.
I fully plan on weighing 250 in the next 2 years or so at this bodyfat level.
[quote]Tiribulus wrote:
cobain67 wrote:
Alright, today is my first day on the AD, and I am very concerned that I will lose strength during the adjustment period… Did you guys notice a loss of strength during the start up phase?
Also, I am worried about being hungry all the time, as I am used to eating large meals (tons of salad greens, etc) and having to struggle to stay on track… Is hunger an issue? I also am in this to gain mass–I’m 6’3" 155lbs, looking to regain lost LBM and surpass previous bests.
Thanks
If you’re not willing to commit 90 days to getting fully adapted turn back now and save yourself the grief. You will have energy issues on and off until full adaptaton takes place. You will have no hunger issues. You can eat monstrous calories without getting fat, but too large a surplus will still get you there.
However with your present stats that would take some work. I had no real problems with strength until after the induction except during my 12-14 hour crash. After about the 10-12 week mark EVERYTHING settled in nicely and my lifts and muscles are steadily growing.
I eat about 5000 cals a day and haven’t gained any fat in months. I can pinch a good inch and a little change off my stomach standing straight up.
I fully plan on weighing 250 in the next 2 years or so at this bodyfat level.[/quote]
i second everything said here…i was afraid of fat until one day i finally believed all these shmoes and just ate…yea i gained weight…in the muscle areas and my fat hasnt gone anywhere so my strength is improving nice a steadily and after summer ill begin to cut and itll be my best cut ever since ive put on and will be putting on more muscle…
ENJOY THIS FUCKING LIFESTYLE DAMMIT ITS THE SHIT
Hey guys, I should be getting my book today,(the radical diet). I am ready to go forward with this diet. I have been reading this huge thread for a week now…so much killer info in the early 50pages so far…
I was wondering if Disc Hoss and Joe bob, IC and mr.Dragon are still around? As is obvious from the book I got, I am going to try to cut some more, and am hoping to not have any rise in bp during the transition.
It is usually under but near the borderline for high, I know that there is a lot of extra poly, and mono to balance out the sat. fat so am hoping that it stays cool. I guess I will have to watch the sodium more than the average guy, maybe increase potassium too. Anyway, I should get the book today and can’t wait to start and contribute my results to this awesome thread.
Trib haven’t seen you around the other threads, but am glad to see you over here. Seems to be going good for you huh bro?
I used to be shredhead but am “InTheZone” now…
Anyway, glad to be here now.
I am 195, and want to chisel about 2 more inches off the waist. Was thinking I would have to get to 175-180 to see abs good, but will see with this diet maybe not.
take care guys, BTW, this thread has by far the most mature and helpful vibe of any thread here…IMO.
see ya, ToneBone
Use the amino acid taurine to help with any blood pressure issues. Take about 3-4g per day in divided dosages. It’s the primary component in all the “red bull” type drinks and also serves well for congnitive function and mood elevation. Not huge, but you’ll notice a little extra.
Japanese use taurine as one of their primary means to control blood pressure.
If you take creatine, then you can throw it in with that, as it’s reputed to help with cell volumization and even insulin sensitivity.
Interestingly, whey protein doesn’t contain the amino acid taurine.
Best,
DH
Oh, and the reality of getting “shredded” for most involves quality high set/low rep strength training to a sufficient volume AND interval training.
There has been some back and forthing on whether those on cyclical diets should employ the use of HIIT, but once adapted you’re cool. In fact, I’m working with a former army grunt who’s lost 15lbs in 4 weeks and has added pec and arm mass to a modest degree and leg strength like crazy.
I have him hit three movments 2x a week for full body. Two upper moves and a lower move. For the lower move, I have him rotate deads one day and front squats at the next training day. 10x3 in circuit fashion with about 60s rest between sets. Next session 5x5. The order is arbitrary as all schemes have pros and cons.
Day one: 10x3, circuits, 60s rest
Day four: 5x5, circuits, 60s rest
HIIT 3x per week. He likes to do cycles of jogging/running. He was a grunt after all. ;0. He started with 55s of jogging, and 5s sprint. And sucked wind like a freight train after 7 minutes. That’s where we began and are progressing SLOWLY. He is 36yo. He’s moved up to 45s jogging and 15s sprints now. I’ve stopped him there and now we very slowly add total time. In my opinion after 15 minutes of this activity, you’re better off stopping, resting, eating and doing a second session of something different later on in the day. Too much at once will kill you.
For variety he likes to jump rope easily and then either for speed or high jumps as an alternate HIIT cycle. Jumping jacks work well too or even jump squats with light DB’s in hand. Like mixing KB swings with jump squats. Shoot, old football drills are great here too. Burpees and frog hops from my TKD days. AH, the burn and Korean profanity are bringing on a sense of deep nostalgia.
Point is, train for strength/mass 2x per week full body, and then hit the HIIT. When you return to your standard program you’ll be amazed at how easy it is and how long the standard rest period seem.
Keep the water coming steady but sip it. Don’t gulp it. The AD really ups the sweat volume for most people, especially men.
Best,
DH
[quote]InTheZone wrote:
Hey guys, I should be getting my book today,(the radical diet). I am ready to go forward with this diet. I have been reading this huge thread for a week now…so much killer info in the early 50pages so far…
I was wondering if Disc Hoss and Joe bob, IC and mr.Dragon are still around? As is obvious from the book I got, I am going to try to cut some more, and am hoping to not have any rise in bp during the transition.
It is usually under but near the borderline for high, I know that there is a lot of extra poly, and mono to balance out the sat. fat so am hoping that it stays cool. I guess I will have to watch the sodium more than the average guy, maybe increase potassium too. Anyway, I should get the book today and can’t wait to start and contribute my results to this awesome thread.
Trib haven’t seen you around the other threads, but am glad to see you over here. Seems to be going good for you huh bro?
I used to be shredhead but am “InTheZone” now…
Anyway, glad to be here now.
I am 195, and want to chisel about 2 more inches off the waist. Was thinking I would have to get to 175-180 to see abs good, but will see with this diet maybe not.
take care guys, BTW, this thread has by far the most mature and helpful vibe of any thread here…IMO.
see ya, ToneBone[/quote]
That is exactly how it should be… I’ve been quite pleased too with the overall demeanor of this thread. It’s about knowledge, respect, and giving a younger/new guy a hand. Keeping everyone motivated and accountable. If you’re in this game just for yourself, then you’re the one missing out.
I avoid posting on most every thread because I’m a grown man, a father, a Christian, and I know what I’m talking about.
If I can help, I’ll do it, but I won’t bicker or waste time. I could better spend that loving my wife, mentoring my son, or serving the Lord. Time is life’s coin, boys. Spend it well as it’s finite and must be accounted for either now or later.
Best,
DH
Here’s to a great bunch of guys, who in my estimation, are all champs by putting in the time and sweat every day to achieve a goal. Few set their sights on a target, and even fewer attain it. Be one of those few.
The guy who got me into training once told me, when I weighed 155lbs, that I didn’t have the genetics to do much. I was crushed and enraged all at once. Looking back I think he knew my mind well enough to know just what that would do. A little thing like 100lbs is all. Thanks, buddy. Tough love works with some people.
take care guys, BTW, this thread has by far the most mature and helpful vibe of any thread here…IMO.
-----[quote]InTheZone wrote:
Hey guys, I should be getting my book today,(the radical diet). I am ready to go forward with this diet. I have been reading this huge thread for a week now…so much killer info in the early 50pages so far…
I was wondering if Disc Hoss and Joe bob, IC and mr.Dragon are still around? As is obvious from the book I got, I am going to try to cut some more, and am hoping to not have any rise in bp during the transition.
It is usually under but near the borderline for high, I know that there is a lot of extra poly, and mono to balance out the sat. fat so am hoping that it stays cool. I guess I will have to watch the sodium more than the average guy, maybe increase potassium too. Anyway, I should get the book today and can’t wait to start and contribute my results to this awesome thread.
Trib haven’t seen you around the other threads, but am glad to see you over here. Seems to be going good for you huh bro?
I used to be shredhead but am “InTheZone” now…
Anyway, glad to be here now.
I am 195, and want to chisel about 2 more inches off the waist. Was thinking I would have to get to 175-180 to see abs good, but will see with this diet maybe not.
take care guys, BTW, this thread has by far the most mature and helpful vibe of any thread here…IMO.
see ya, ToneBone[/quote]
Thank you for the responses DH.
Your comments are like gold text IMO.
They made my day big time, I just got up to check after recieving my book (Radical Diet by Dr. Di), and I just finished reading it.
It reads great, and I probably should have got the AS for bodybuilders, because I probably don't need to start this low on the cals,(1200 max for men), but I wanted fast so I'm ready.
I think I will add in per your previous post the peri/post wkout protein for obvious reasons, which will up the cals a bit. And also, it looks like Mauro has me doing only one carb up after each “mini goal” is reached, usually every 5-6 days.
He starts off with a 5lb goal then after it's reached he says go for 2-3lb for each successive "goal" ea. week. So I guess I'll go with this unless you have any other options for me.
My current stats are:
BW-196lbs. 5’10", started cutting at around 208-210.
Just started Thibs Shoulder Specialization Routine. It’s delt width on Mon, Back,Hams,Bi’s on Tues, Overall Delt Wed, off Thurs, Thighs,Chest,Tri’s Fri, and Post.Delts on Sat.
I just want to put a little extra meat on the ol delts to help with heavier bench movements and for plain delt size/def. too. I have done TBT before, but usually run a 4-5 day split. Anyway, I wonder if I should wait and start the diet after this weekend so it coincides with weekend carb ups.. I'm excited to start right now, but think that would be easier to not f... up the diet by easily remembering "it's Sat,time to eat!! As things get hectic during the week..
Anyhow this 42 yr. old "kid" couldn't be happier to join in with such a great group of guys to start this excellent eating lifestyle...
I will just go over to the regular AD after reaching my cutting goals I guess and sail on like the rest of you all.
Thanks so much DH.
ToneBone
DH, forgot to mention a special thanks for the BP protocol advice and also the routine you presented that your friend is on..
Looks great and will give it a go down the road for sure.
with respect, Tony