Honestly bro, it’s a moot point. Find a starting point that is slightly less than maintenance. Utilize this value. When necessary, drop slowly and systematically. It may take a bit longer to lean out, but guess what? You’ve finally learned exactly where your dividing line is on how low you can/need to go and still hold mass/strength. Taking this bit of time to do it right the first time will give you knowledge and experience that few gym rats ever have the patience or brains to figure out.
Most start at 15-18x bodyweight on the AD, so going to 12x is a pretty steep first step. After this the succeeding drops should be slow and calculating.
Best,
DH
[quote]cccp21 wrote:
Disc Hoss wrote:
Hold up there pardner. All terms are relative. For fat loss start out at around 12x bodyweight. If you are 200lbs then the following is in order:
@2400 cals.
250g Protein (1000kcal) (a bit extra)
30g CHO (120kcal)
140g Fat (1260kcal)
This is lower fat than the maintenance phase and mass phase but your primary source of cals is still from fat. “Low” is a relative term here.
From here, IF needed, cut 200 cals per day the following week. Keep doing this in a systematic fashion until you don’t need to cut further. You may not need to cut much below your initial number. But if you do, follow a graded approach so that you can see what change each step down brings.
All you need is a caloric deficit. Since your body now burns fat preferentially, it will draw any excess cals needed from stored bodyfat.
I suggest using HOT-ROX and some kelp tablets to keep the thyroid stimulated.
On the loads, just keep your cals the same as the weekdays and eat clean with only a few treats. Treats optional, not required. ;0.
DH
On ketosis, please read the links earlier in the thread on the interview with Doc D. Ketosis is an intermediary stage and is NOT the goal or a desirable condition on the AD. It simply is not necessary. On a constant Atkins diet you’d be dealing with ketosis. On the AD, you get to the point of using FFA (free fatty acids), triglycerides, and minimal ketones for energy. Many so called experts confuse this issue and thereby miss the real purpose/benefit of the AD.
dnissenbaum wrote:
hey group! I needed some help/insight as I’ve been on the anabolic diet for two weeks now: I’ve read the book, and when dieting to lose fat, iF I’ve read right, the diet turns to a LOW FAT, low carb, high protien diet- Does that mean that I’m not looking to get into ketosis at this stage?
Any words from the wise would be greatly appreciated!!
As far as cutting is concerned should it not be 12x calories per pound of LEAN mass! my bodyfat started at a high level which indicates that i have poor insuln sensitivity. pretty high right now although i ate a block of mozzerella nade 1/2 pound of bacon today and waist is getting smaller!
Brandon Green
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