I found the name of that book with Dr. D’s quick version of the diet. It gave as good of a description of the AD as you’d probably need (as if this thread wasn’t pretty amazing as well).
[quote]vasudeva wrote:
What are your training and recovery schedules, C. Atlas? You might also think about varying your daily totals a bit more.[/quote]
Right now, I’m doing ABBH for the third time (with the days swapped as per CW’s instructions). I do this M,T,Th,F. On W. and Sat. I do Running Man style interval sprinting, I’m up to 8X(30sec sprint, 60sec jog) today. I’ve also been doing 100 reps to bigger muscles for my chest, split 50/50 morning and night. I do this every day.
[quote]mozhne wrote:
Hey Chuck,
Been out of the loop for awhile. Took a job and now I can’t touch the internet at work. That’s the Govt. for you! Anyway I’d suggest throwing in some little smokies, sausage, pepperoni, salami. You are getting the right mix of carbs but I have found that ‘fat’ carbs, like those found in a little smokie, tend to make me feel ‘full’. Burgers these days can’t really be included in the ‘little smokie’ fat category as cattle are fed to be so lean that red meat, even burgers, has very little intramuscular fat. Don’t get me wrong, I love steaks and such but I eat a ton of ‘slim jims’ and stuff like that. I’m cooking up a big pan of sausage right now for breakfast tommorow in fact. You might also try a crazy carb up. I’m talking Sonic shakes and Head sized Muffins. Try a 12 hr. block of this but be near a couch. Your butt is gonna be on it!
Later, Barry
[/quote]
Barry,
I’ve got to say, your suggestions are tempting. I was eating a good bit of salami a couple weeks ago, I should try to get some more of that. I will have to try the “crazy carb up” too. I don’t think just yet, perhaps wait until I’ve got 8 weeks of this under my belt before I tinker with it. I’m in no hurry, it’s a lifestyle right?
Shit man, I thought everybody was going to say I hadn’t been eating enough vegetables!
[quote]CU AeroStallion wrote:
my rediscovering of the AD was in a bodybuilding book where Dr. DP was a co-author, in it he said that some people just don’t work on 30g of Carbs a day. He suggested doubling it after 4 weeks if you don’t start feeling great. Then he mentioned that if things get better, GREAT, you’ve got a new amount of carbs to not exceed each day. Another way he said to do it is to add 10 grams of carbs every two weeks until you feel good, basically experiment with it. He also said that most people whose bodies can’t do the 30 g of carbs/day will probably need the 60 g of carbs/day anyways.
If I wind up at the bookstore where I saw this in the near future, I’ll tell ya what the name of the book was (I don’t remember), but the book was an all inclusive bodybuilding book and the nutrition/diet section was about 35 pages and written by Dr. D, although I didn’t look at any of the workouts or anything of that nature, if nothing else the book is worth something just because of the diet section[/quote]
Hmmm. This is a good idea Aerostallion, thanks for the info. I’m reluctant to change my carbs as I’ve only been in this for 4 weeks. However, something needs to be done. For awhile, I thought I was just eating too much to get the effects, that is why I lowered the cals. I’m going to start taking Power Drive after my body finishes adapting to the ZMA I just again started taking, (I can’t sleep for the first few days every time I start taking it again).
If the Power Drive and ZMA, as well as using some of Barry’s suggestions doesn’t work, I will try upping the carbs by 10g every 2 weeks. This will probably take a few weeks to get straightened out, so I’ll keep y’all posted.
[quote]CU AeroStallion wrote:
I found the name of that book with Dr. D’s quick version of the diet. It gave as good of a description of the AD as you’d probably need (as if this thread wasn’t pretty amazing as well).
God dammit! As if I needed another book, now I have to go get this one! Seriously though, thanks CU, looks to be pretty awesome.
Didn’t check the link from CUA, but I know Mauro wrote about half of the new Serious Strength Training with Dr. Tudor Bompa. Also, he will be updating his AWESOME book on proteins and amino acids for the athlete. This mug rocks!
DH
I just wanted to chime in on my experience so far.
I started out doing a one day carb up from about 8 sunday mroning (after work, i work nights) till Sunday night when I went to sleep. Now, subtracting sleep, this was often about 12-14 hours. This combined with my carbophobia meant I wasn’t getting in very many carbs. After three weeks I decided to extend my carb up from Saturday afternoon/evening until Sunday night and to actually count my carbs to make sure I get 400 in over the course of the weekend. I am now hitting about 600.
I feel like I’m doing much better with a full fledged carb up and not my half assed attempt. Also, almost no junk or fast food. All taters, rice, beans. I’m actually down a little in weight and look a little leaner after eating more on the weekend. Cool, huh?
HODGE PODGE HOSS:
Couple of quick topics on some stuff I’ve been asked in the thread that I’ve not kept up on.
Kurmatt:
FREE VEGGIES. Eat all you want once you ADAPT. These create a caloric deficit by taking more energy to digest than they themselves contain. Mow down boys!
Asparagus
Broccoli
Cauliflower
Celery
Lettuce
Mushrooms
Radish
Spinach.
Unimpressive Carb Load Guy. ;-).
Eat more starches and watch the veggies. They slow down the insulin release big time and you could be getting a bit much. Eat MUCHO starch on the load. Baked taters, yams, oatmeal, bread, pasta, rice, cereals, spagehtti w/marinara at Il Cazzo’s etc…
Make sure you get at least 20% of your calories from FAT too. In fact, I like about 30% better.
Why you ask? Well two reasons. (1). It tastes awesome to eat some cake and ice cream. (2) Once you ADAPT, fat actually increases the insulin surge instead of the often held belief that it slows down the release of macronutrients. Not so on a carb load boys! Ain’t life grand!
I go:
15-20% Pro
50-55% CHO
30% Fat
Of this, about 70% of your CHO should be starchy (clean). The rest can be Fruity Pebbles and Pancakes with maple syrup. Just watch your waist. You be the judge as to how much junk you can get away with. Be real or you’ll pay later.
HEY HOSS, WHAT ABOUT CHO IN Power Drive
Well, it’s only about 3.5 g and I only use it once a day overall. Of course it suggests not using more than around 2 servings per day. One serving is PLENTY of tyrosine, so leave it at that. There are herbs that can help with alertness if you need it and (to tolerance) caffeine is cool too.
HEY HOSS, CHECK YOUR PM’S.
Some are not getting through. Had like 3-4 people tell me they’ve tried to contact me. My box is pretty full. I’m probably over a limit or something. I’ll have to house clean.
If I missed anybody, just post it again. ;-).
Best,
DH
ONE MORE:
I’ll get to the what’s and why’s on post workout nutrition for the AD in a few days. My schedule is uber-tight right now.
DH
Thanks for the advice on Surge and other questions I had. I’m not sure why I got bad feedback talking about the cooking part as I quite like doing it and experimenting with stuff in the kitchen.
I live in Japan and my apartment is rather small to what I am sure you guys are used to so it’s very easy to get in the way of my wife as she tries to cook and I try to prepare food for the following day. I manage though. Good thing about living here is the amount of raw fish I can eat, fresh off the boat each morning.
The Pysillium husks are an idea for fibre, I’ll have to look around see if I can find them here. I do eat flax meal at night and morning, well I actually drink it in water. Plus I eat a lot of spinach and dark leaf vegetables. I thought I looked through all the pages of this thread but I will have to look for Charles Atlas’s recipe using flax.
Hey Guys,
I started this diet on Monday and feel great! Am I doing something wrong? I wolf down cheese, meatloaf, pepperoni, bacon – but I feel ready to rock! The only carbs I’m getting are an apple a day and the Citrucil. Still too much carb?
Thanks!
[quote]Headhunter wrote:
Hey Guys,
I started this diet on Monday and feel great! Am I doing something wrong? I wolf down cheese, meatloaf, pepperoni, bacon – but I feel ready to rock! The only carbs I’m getting are an apple a day and the Citrucil. Still too much carb?
Thanks!
[/quote]
You’re getting more carbs then you think you are. Check your labels closely. Depending on the cheese, the carbs can add up. What’s in your meatloaf? Make sure there are no breadcrumbs. I would try to find a better source of fiber then Citrucil. Read through the thread carefully, most of these questions have been addressed in one form or another.
Good luck.
-BD
[quote]Headhunter wrote:
Hey Guys,
I started this diet on Monday and feel great! Am I doing something wrong? I wolf down cheese, meatloaf, pepperoni, bacon – but I feel ready to rock! The only carbs I’m getting are an apple a day and the Citrucil. Still too much carb?
Thanks!
[/quote]
BTW, you make it sound like that by following this diet your are supposed to feel like dung. None of us would be doing this diet if it made us feel like crap all the time. Also, you’ve only been on the diet for 3 days. Give it the appropriate amount of time and then see what you think.
-BD
For what it’s worth, C. Atlas…
I asked about your recovery schedule because I think it is a component of the equation many of us often neglect or downplay. My first reaction was that you were overtraining. I think your diet approach during the week is solid. But with the amount of exercise (and I assume intensity) of your training schedule, I’d increase your calories. 3500 is too low. I think you said you started at 4000.
Why not bump up to 4500-5000/day for two weeks, and see how your body responds? Don’t be afraid of calories. On the weekends, I’d drop the veggies, keep your CHO sources clean, and concentrate on wheat pasta, quinoa, natty PB, and oatmeal. Push the CHO to about 60% of your daily for 24-36 hours. You can taper back towards your week macro ratios during the second half of Sunday.
What do you have to lose? As you said, it’s a lifestyle. You’ve got to play with the numbers and watch how your body responds.
[quote]vasudeva wrote:
For what it’s worth, C. Atlas…
I asked about your recovery schedule because I think it is a component of the equation many of us often neglect or downplay. My first reaction was that you were overtraining. I think your diet approach during the week is solid. But with the amount of exercise (and I assume intensity) of your training schedule, I’d increase your calories. 3500 is too low. I think you said you started at 4000.
Why not bump up to 4500-5000/day for two weeks, and see how your body responds? Don’t be afraid of calories. On the weekends, I’d drop the veggies, keep your CHO sources clean, and concentrate on wheat pasta, quinoa, natty PB, and oatmeal. Push the CHO to about 60% of your daily for 24-36 hours. You can taper back towards your week macro ratios during the second half of Sunday.
What do you have to lose? As you said, it’s a lifestyle. You’ve got to play with the numbers and watch how your body responds.[/quote]
Thanks vasuveda. Valid suggestions all.
I’ve been carbing up for all of my meals on saturday, and all of my meals minus my last meal on sunday. I just checked back in my log from last weekend, and during my carb load I took in a total of 840g of carbs, not counting fiber. However, the bulk of these (50-60% at least) came from fibrous vegetables and fruit. Based on yours and everyone else’s suggestions, I believe I will do this:
This weekend and next-get at least 60-70% of my carbs from clean starches, maybe even have a bit of something with sugar in it, (gasp!). Also eliminate the one “weekday” meal from the end of sunday, replace it with a carb-up meal. If this does not improve the situation then…
The following 2 weekends try a “mozhne-esque” crazy carb-up, shakes, ice cream, muffins, etc. If this does not work then…
The following two weeks bump up calories to 4500-5000. Once again, if this is unsuccessful then…
The following two weeks, begin to ratchet up daily carbs by 10g/day. I will do this until I start to feel it.
I think this should cover all of my possible bases. My problem, (based on all of your kind suggestions) seems to most likely be with my weekend carb-ups. It could also be with the overall quantity of carbs I am consuming during the week.
Vasuveda, the reason I decided to leave bumping up the calories until I have exhausted some other sources is that when I was consuming 4000kcal/day and doing the same workload I described to you, I was gaining about 2lbs/week. This is why I don’t think that I’m in a state of caloric deficit, even though my workload is very high. I very well may be wrong, and hopefully I will catch it if I am.
Hoo boy, this turned into a long post. I took 2 of my new Spike tablets about 30mins ago and…well you know the rest. I WANT TO GO RUN!
BookemD,
Thanks! I will hunt down the hidden carbs. Never thought to look in cheese.
The reason I was surprised I felt good was because, in the diet, most everyone talked about the first week being ‘difficult’. Since it’s my first week, I expected same.
Thanks again for the help!
4th week. Starting to get ripped. Energy level is nice and steady and my training sessions are getting stronger and stronger. 1 more bottle of HOT-ROX to go through then its maintain for a while before bulking. Cycling kcals seems to work fantstically for cutting. God I love beef!!!
okay guys, I’m on week three. This week so far my training has felt like crap unlike my 1st two weeks.
I did legs yesterday and it felt like crap, i was about 3/4 reps off my pace. I’m going to bump up my calories tomorow and see if that helps in the gym. My goal was to drop weight while maintaing performance- I’m also considering going to a westside barbell type of routine. Any words from the wise?
I think Westside works great with the AD. At least, it seems to be working great for me. And I keep increasing my weekly caloric totals and find myself leaning out.
[quote]mdragon wrote:
Jeff Rage wrote:
Wow, 12 pages! (Too much for me to read.)
This is an old CKD. It has worked for many people. However, I would suggest looking at Bodyopus or The Ketogenic Diet for more updated versions of such a diet.
Honestly you may want to find a different thread if you are going to argue for BodyOpus. I don’t think anyone on this thread will bother arguing and if you read all 12 pages you’ll find the diets you mentioned have been discussed and thrown out of our minds as being options. Not being a dick but this is a thread about the AD and how to implement it. Not an arguement for a “better” diet.
[/quote]
NOt to be a dick, but this diet is outdated and sucks. Jeff rage made a valid suggestion. UD2 Can’t be beat. You might as well do protein cycling for all the good this will do.
Not to be a dick. and who wants to read through 12 pages of an ineffective diet?