Anybody use protein shakes as snacks on the AD? If so which ones? Muscle Milk has good fat, but a lot of sugar? I keep carbs under 20g so not to big a deal with carbs, but any good mixtures or shakes anyone suggests? And I want to keep carbs down as much as possible. Anyone use Syntha 6? Has Corn Syrup Solids I saw. How about Xyience Protein blend?
[quote]KingTAH wrote:
Anybody use protein shakes as snacks on the AD? If so which ones? Muscle Milk has good fat, but a lot of sugar? I keep carbs under 20g so not to big a deal with carbs, but any good mixtures or shakes anyone suggests? And I want to keep carbs down as much as possible. Anyone use Syntha 6? Has Corn Syrup Solids I saw. How about Xyience Protein blend?[/quote]
A great protein shake is found right here in the T-Nation store… Metabolic Drive. It is the best darn protein powder I have ever had offering 20g of protein, 3g carbs and 1g fat per serving (1 Scoop, 110 cal).
I am ordering some of it right now, but until then, I saw Xyience protein shakes and looked alright. Contains egg white protein and whey. Contains sucralose though, but that’s okay for the AD correct? The only thing is lack of fat, but is that okay for a snack since it contains a lot of protein and small carbs? I get a lot of fat from steak and cheese and eggs for breakfast lunch and dinner already. I snack on peanuts as well, but rough on stomach and protein shake easier to digest.
Just an update. I’m on my 8th day in the induction phase. So far so good. I increased calories, added saturated fat. Bothe of which helped out A LOT! Training has not been explosive but no loss of strength. I still hang in the SUPER INTENSE kick boxing sessions 2/wk, and cardio has increased to 60 min from 30 min.
Of course my goal is to “Striations Out” so just maintaining muscle is fine. BF% is down to 23% from 28% with a loss of 6 lbs. Lost 3 inches off the waist with visible improved leaness. The wife is tripping and is now considering this diet for herself. Which is all good. Some days I get hazy and burnt out. Some days my energy is through the roof, almost to the point where I can’t sleep, 4 oz. of wine is nice medicine.
Mostly everyone said 6 mos. to fully adapt which I see now thats what its gonna take to figure how my body reacts to all this stuff. Still have yet to hit any major “Dead” but we’ll see. I hit a day similar to that on day 3, and maybe that was it, but can’t really say.
I’m keeping the carbs at 20g-30g and using this time to gain a routine and see how I react to certain amounts.
I know its been said a million times but just for my clarification.
Spinach: count or not against carbs?
Psyllium Husk: count or not?
Romaine Lettuce: count or not?
Grapefruit: count or not?
The reason I’m asking is that some times these are all the carbs I get. Simply cause I’m full and done eating. Do I need to eat more carbs if I have already eaten these and their not counted?
4 days left!!! Pizza here I come? Already placed the order and paid, no lie!
Does anyone have an exact amount or an equation to determine the neccesary Calcium supplementation for the AD?
I just wanted to take this opportunity to say that while I forgot yesterday, it was my 1 year anniversary on the AD. 1 year ago yesterday I ate my first AD breakfast with much trepidation relying on the word of those who I perceived to be trustworthy sources of information.
A note on the discussion above about fat on load days. It’s probably an individual thing to a large degree. I like to eat some fat and protein with every carb meal or in other words all meals consist of all 3 macros though with lower levels of fat and protein. Being a type 2 diabetic if I load carbs with too little of the other two my glucose levels drift above where I’d like.
I stay right in the normal range, even with a bunch of carbs if throw in 4 boiled eggs and a teaspoon of EVOO for instance. Or I’ll throw a tablespoon of butter in my sweet potatoe/potatoe/carrot/black eyed peas dish. There may some extrapolation to others in this actually.
yea it no sweet potatoes and butter but ive gotten my biggest pumps for a carb up eating chicken barbeque pizza from p. jons
Ya know GROW! is available here for 30 clams for 5 pounds which is quite good for first rate whey.
Just about to end my 4th week on AD and feeling great although I’m still a little unsure on whether I’m doing the right thing or not.
I’m about 220 (5ft 9in) and bodyfat is still more than 20 percent.
I’ve read all forms of DiPasquale’s diet (AD for BB/Powerlifters/Metabolic Diet) and spent most of last night researching BodyOpus and reading a lot of Lyle McDonald’s stuff.
Now I’m a bit confused and in the back of my mind recall someone advising to lose the fat first before laying on more muscle.
I think this was mentioned to Shugarts FFB Handbook and given that I’m still a “FB” maybe I should shelve the AD for a while.
I did try the Velocity Diet about a year ago but wasn’t disciplined enough to stick with it more than a week.
Any advice welcome!
[quote]Tiribulus wrote:
I just wanted to take this opportunity to say that while I forgot yesterday, it was my 1 year anniversary on the AD. 1 year ago yesterday I ate my first AD breakfast with much trepidation relying on the word of those who I perceived to be trustworthy sources of information.
A note on the discussion above about fat on load days. It’s probably an individual thing to a large degree. I like to eat some fat and protein with every carb meal or in other words all meals consist of all 3 macros though with lower levels of fat and protein. Being a type 2 diabetic if I load carbs with too little of the other two my glucose levels drift above where I’d like.
I stay right in the normal range, even with a bunch of carbs if throw in 4 boiled eggs and a teaspoon of EVOO for instance. Or I’ll throw a tablespoon of butter in my sweet potatoe/potatoe/carrot/black eyed peas dish. There may some extrapolation to others in this actually.[/quote]
Good point.
BUt I do mix C/F meals every CHO-up.
Steamed rice+EVOO=Yum.
Throw in some kind of bread (they make this thin kinda fried bread out here…YES!!!)
Major C/F.
Most of my protein is incidental, but from time to time I’ll throw an egg or cheese in as well.
AD
[quote]Tiribulus wrote:
Ya know Grow! is available here for 30 clams for 5 pounds which is quite good for first rate whey.[/quote]
Indeed.
[quote]kiwial wrote:
Just about to end my 4th week on AD and feeling great although I’m still a little unsure on whether I’m doing the right thing or not.
I’m about 220 (5ft 9in) and bodyfat is still more than 20 percent.
I’ve read all forms of DiPasquale’s diet (AD for BB/Powerlifters/Metabolic Diet) and spent most of last night researching BodyOpus and reading a lot of Lyle McDonald’s stuff.
Now I’m a bit confused and in the back of my mind recall someone advising to lose the fat first before laying on more muscle.
I think this was mentioned to Shugarts FFB Handbook and given that I’m still a “FB” maybe I should shelve the AD for a while.
I did try the Velocity Diet about a year ago but wasn’t disciplined enough to stick with it more than a week.
Any advice welcome![/quote]
I was at 22% when I started the AD on a bulk (almost a year ago on Sep 1, I think…have to check the calendar).
Anyway, I was about 150lbs (yes, at 22% BF)…so I figured I’d add more mass (hoped for good mass).
Boy, I wasn’t disappointed.
During my “bulk” my BF dropped to about 17-18%.
Now, don’t watch the scale. My scale weight didn’t budge for at least 3 months…then it just skyrocketed.
AD
[quote]kiwial wrote:
Just about to end my 4th week on AD and feeling great although I’m still a little unsure on whether I’m doing the right thing or not.
I’m about 220 (5ft 9in) and bodyfat is still more than 20 percent.
I’ve read all forms of DiPasquale’s diet (AD for BB/Powerlifters/Metabolic Diet) and spent most of last night researching BodyOpus and reading a lot of Lyle McDonald’s stuff.
Now I’m a bit confused and in the back of my mind recall someone advising to lose the fat first before laying on more muscle.
I think this was mentioned to Shugarts FFB Handbook and given that I’m still a “FB” maybe I should shelve the AD for a while.
I did try the Velocity Diet about a year ago but wasn’t disciplined enough to stick with it more than a week.
Any advice welcome![/quote]
Also,
I’m assuming you’re dieting??
If so, as I stated like on the last page, I dropped 25 lbs on the AD and dropped to maybe 12%BF currently. Heck, I’ve lost another pound as of yesterday.
No way to measure the BF as they don’t do that in my gym in this country.
OH well.
AD
I asked Christian this question but I never got an answer. Maybe some experts here will have some insight. I have been using the Anabolic Diet now for a few months with good results. I seem to gain muscle and strength on it without really trying and haven’t noticed any fat gain.
I’m going to be trying some more intense routines such as Charles Poliquin’s Super Accumulation program and others which suggest a higher carbohydrate intake. Assuming I’m taking in twice my bodyweight in protein and an even higher percentage of calories from fat, should I increase my carb intake (and how much) to compensate for the increased drain in glycogen and extra demand on my body, or can the body (assuming its fat adapted) convert the fat into the all glycogen it needs?
It seems like the extra carbs won’t be neccessary if the body is really efficient at using fat for fuel, but I plan on carbing up twice a week and adding in about 15-30g carbs post workout just in case.
There will be no added cardio or marathon training sessions and my bodyfat is low enough for good abdominal and serratus definition.
What do you guys think? Should I bump up the carbs a bit while still keeping the fats high, or should I stay true to the anabolic diet and keep it around 30g - 45g?
Alpha dragon - when you were bulking on the AD, what did u find as an optimal macro % breakdown? and how many kcals over maintenance were you?
going bk to what we were tlking about (natural59) what would you do if you wanted to add lean mass with little fat gain in respect to macro’s. e.g. keep fat kcals at 60% or another % or keep protein at 0.8-1.0g/lbm. Bad points for both really as lypolysis is slowed down with higher protein intake but also with a higher amount of dietary fat making up the kcals from the diet, u would never burn adipose tissue.
one more thing, everyones thoughts on best programs to bulk on with this diet?
[quote]Derock wrote:
I asked Christian this question but I never got an answer. Maybe some experts here will have some insight. I have been using the Anabolic Diet now for a few months with good results. I seem to gain muscle and strength on it without really trying and haven’t noticed any fat gain.
I’m going to be trying some more intense routines such as Charles Poliquin’s Super Accumulation program and others which suggest a higher carbohydrate intake. Assuming I’m taking in twice my bodyweight in protein and an even higher percentage of calories from fat, should I increase my carb intake (and how much) to compensate for the increased drain in glycogen and extra demand on my body, or can the body (assuming its fat adapted) convert the fat into the all glycogen it needs?
It seems like the extra carbs won’t be neccessary if the body is really efficient at using fat for fuel, but I plan on carbing up twice a week and adding in about 15-30g carbs post workout just in case.
There will be no added cardio or marathon training sessions and my bodyfat is low enough for good abdominal and serratus definition.
What do you guys think? Should I bump up the carbs a bit while still keeping the fats high, or should I stay true to the anabolic diet and keep it around 30g - 45g?
[/quote]
How long have you been on the AD?
Personally, I’ve always been for “by the book,” and it’s worked for me…even during when I did HSS-100.
AD
Started AD 8/6/07 but I think I may of screwed up the 1st couples of days so I am planning on running the adaption until 8/23/07. My concern is how to work the refeeds around by current work schedule which is 7 days a week right now.
I caddie on weekends during golf season and I never know until the day b4 what time I’m needed so weekend workouts/refeeds will not work… For the last month or so I have only hit the Gym 2 days a week due to work load ,and some shoulder issues…
I am 47 yrs old 5’10" 185 pounds and looking to add lean mass… I’m thinking I will have to do a upper lower split working out mon, tue, thru & fri and start my carb up thur afternoon and go until fri late afternoon/eve … My workouts are after work about 6pm.
Does that seem to make sense? Is there any draw backs to start carbs roughly 6 hrs b4 the workout as far as crashing b4 hitting the gym? Any suggestions / tips that might help would be appreciated… Vets what type of programs seem to yield the best results witt AD? (full body, body part splits, ect.)
Thanks
Rich
Ratio Confusion?
I know I might be over analyzing this but it is just the way my brain works. I think I have the 48 hour refeed down.
Based on 3000kcal…Refeed ratio would be…60% from cho - 1800kcal -450 grams, 30% from Fats -900kcal -100 grams and only 10% protein- 300kcal- 75 grams.
This is were I am getting confused�?� Based on 3000kcal. Monday-Friday. Cho- 120 kcal.- 30grams.
What are the protein ratios. Is it 1gram per lbm or 1.5 grams per lbm?
I can figure the fat percentage out once I know the protein and vice versa.
Or is the fat percentage at a certain ration say 70% or 80% and the protein just makes up the difference of the 3000kcal.
Any clarification would be great. Also the fat can come from any source? Sat fat, poly, mono fat. There is not ratio for the fat calories. Any and all fat is good?
[quote]mikew55 wrote:
Ratio Confusion?
I know I might be over analyzing this but it is just the way my brain works. I think I have the 48 hour refeed down.
Based on 3000kcal…Refeed ratio would be…60% from cho - 1800kcal -450 grams, 30% from Fats -900kcal -100 grams and only 10% protein- 300kcal- 75 grams.
This is were I am getting confused�?� Based on 3000kcal. Monday-Friday. Cho- 120 kcal.- 30grams.
What are the protein ratios. Is it 1gram per lbm or 1.5 grams per lbm?
I can figure the fat percentage out once I know the protein and vice versa.
Or is the fat percentage at a certain ration say 70% or 80% and the protein just makes up the difference of the 3000kcal.
Any clarification would be great. Also the fat can come from any source? Sat fat, poly, mono fat. There is not ratio for the fat calories. Any and all fat is good?
[/quote]
For the fat, just get at least 40% of your daily cals from it, but preferably upwards of 55-60. As long as it is around there then you are fine. And yes, then you can just figure out the amount of protein based on what’s left since you have the numbers for CHO intake.
As for the types of fat, all fats except trans are fine. However, in the AD I believe the preferred ratios according to the Doc are 30% sat, 20% poly and 50% mono. I’ve never gotten these exactly, but my sat intake is never equal or higher than unsaturated. I usually have like 42-45% mono, a little poly from fish oil and flax seed, and maybe like 38% sat.
[quote]mikew55 wrote:
Ratio Confusion?
I know I might be over analyzing this but it is just the way my brain works. I think I have the 48 hour refeed down.
Based on 3000kcal…Refeed ratio would be…60% from cho - 1800kcal -450 grams, 30% from Fats -900kcal -100 grams and only 10% protein- 300kcal- 75 grams.
This is were I am getting confused�?� Based on 3000kcal. Monday-Friday. Cho- 120 kcal.- 30grams.
What are the protein ratios. Is it 1gram per lbm or 1.5 grams per lbm?
I can figure the fat percentage out once I know the protein and vice versa.
Or is the fat percentage at a certain ration say 70% or 80% and the protein just makes up the difference of the 3000kcal.
Any clarification would be great. Also the fat can come from any source? Sat fat, poly, mono fat. There is not ratio for the fat calories. Any and all fat is good?
[/quote]
At first, I thought the ratios were simple:
Ingest 1-1.5g. of PROTEIN per pound of BW, record this in terms of CALORIES, add in your 30g. of CHO, record these in terms of CALORIES, then just ensure that 60% of your total CALORIC INTAKE was derived from FATS. Simple…!
However, the question arose about what an appropriate PROTEIN intake consists of while on a low-CHO diet. I don’t know if this is specifically addressed in the book, but I don’t recall seeing it discussed here. At least, not as it relates to GLUCONEOGENESIS. So I’m posting a question here that I had posted in another thread regarding the same issue:
[SNIPPET]
I’d like to know, when on a CHO-restricted diet, which process the body prioritizes, using fat or protein for the primary energy source…?
A couple of reasons for asking: I’ve found a reference to gluconeogenesis in several articles discussing CHO-restricted diets on the web, and even in a T-Nation article, where Joel Marion says:
“if ketosis is the goal, protein intake should be set around .8 to 1 grams per pound of lean body mass, but not higher. Reason being, even if carbohydrate is severely restricted, a high protein intake may keep you from reaching ketosis due to gluconeogenesis, or the conversion of protein to glucose within the body.”
(LINK: http://www.T-Nation.com/...c.do?id=1138762 )
Obviously, if we are to keep an AD’esque paradigm, where 60% of our caloric intake is derived from fat, it would have to be measured mainly against our protein intake, since CHO only comprises a very small percentage.
In other words, overall caloric intake would be restricted, if we are locked in to .8g-1g. of protein per pound of LBM. If not, we may run the risk of spoiling the conversion of fat as the primary fuel source. Again, depending on which of these processes the body prioritizes, in the absence of CHO, i.e., using fat or protein for the primary fuel source.
Could it be that many have been defeating the purpose of the AD by consuming excessive amounts of protein…?
Quoting Wikipedia:
“Carbohydrates are not essential nutrients: the body can obtain all its energy from protein and fats. The brain cannot burn fat and needs glucose for energy, but the body can make this glucose from protein.”
So where does it (the body) look first…to protein or fat…?
Obviously, if our ratios are kept in tact, ingested fat will be more abundant than protein, not even counting adipose, but perhaps there is a biological mechanism for converting excess protein for the bodies energy demands ahead of fat, and many have been circumventing their own efforts at becoming fat adapted by ingesting excessive amounts of protein.
Does anyone have a definitive reference that speaks to this issue…?
I understand there is some controversy over whether or not one actually enters ketosis, or if ketosis is necessary for fat adaptation, but regardless of the definition, it appears it is an essential part of the process, according to many references:
Again, quoting Wikipedia:
“Glucose is regarded as the preferred energy source for all cells in the body with ketosis being regarded as a crisis reaction of the body to a lack of carbohydrates in the diet.”
At any rate, I’m not arguing for or against ketosis, but I’d like to know, in the absence of CHO, is fat or protein the body’s primary fuel source…?
[/SNIPPET]
The issue, at least to me, is, in the absence of CHO, which is the body’s preferred fuel…?
To date, I’ve read several references that discussed GLUCONEOGENESIS as it relates to low-CHO diets, but none of them addressed whether, in the absence of CHO, the body will preferencially burn FAT or PROTEIN for fuel.
It’s just an unqualified guess, but I’d assume that this is the reason for the higher percentage of caloric FAT consumption, i.e., the body will prioritize whichever fuel source is MOST abundant. But I’d like to read a definitive reference regarding this issue, to put all assumptions to rest…
-james