I’ve spent the last week or so reading up to page 147… still a ways to go but getting there : ) Thank you to everyone who contributed to make this such a great thread.
I’m into my 8th day of the AD, and noticed I forgot to add some carbs from Sorbitol that are in vitamin C tablets that I’ve been taking. These add about 2g carbs per day that I hadn’t originally accounted for. I also noticed the Psyllium Husk capsules I’m taking, add in another 2g C per day, after fiber.
Basically, I messed up some carb numbers. But I’m wondering how anal I have to be in order to make it through the initial 12 days?
Here are my carb numbers so far since correcting the missing grams:
M - 28g day 1
T - 28g day 2
W - 31g day 3
T - 33g day 4
F - 31g day 5
S - 34g day 6
S - 27g day 7
M - 27g day 8
Do you think I’m still ok with these numbers and keeping the rest of the 14 days under 30g?
I read up to page 45 but am exhausted right now. Anyway, I have a question. Would the anabolic diet be appropriate for a beginner bulking on the rippetoe program? I’m new to lifting and am looking for an effective nutrition program that will help me gain mass(Don’t know if it would be more effective to go a more conventional route). I’m a beginner to lifting at 5’11 145 pounds. Age is 21 years old.(Fast metabolism, ectomorph that has a little chub in belly…fat ectomorph?)
[quote]dalsor wrote:
I read up to page 45 but am exhausted right now. Anyway, I have a question. Would the anabolic diet be appropriate for a beginner bulking on the rippetoe program? I’m new to lifting and am looking for an effective nutrition program that will help me gain mass(Don’t know if it would be more effective to go a more conventional route). I’m a beginner to lifting at 5’11 145 pounds. Age is 21 years old.(Fast metabolism, ectomorph that has a little chub in belly…fat ectomorph?)
Thanks much guys[/quote]
This is a great diet to follow as a beginner. Rippetoe is good stuff. If you follow his programming and this diet closely you will get very strong and put on a lot of weight quickly while losing some of that chub around the middle. I stated before that as a relative beginner to lifting back in '95 I put on 20 lbs in 2-3 months while going from a 36" to a 34" waist. Go for it and good luck!
[quote]roofus_5 wrote:
dalsor wrote:
I read up to page 45 but am exhausted right now. Anyway, I have a question. Would the anabolic diet be appropriate for a beginner bulking on the rippetoe program? I’m new to lifting and am looking for an effective nutrition program that will help me gain mass(Don’t know if it would be more effective to go a more conventional route). I’m a beginner to lifting at 5’11 145 pounds. Age is 21 years old.(Fast metabolism, ectomorph that has a little chub in belly…fat ectomorph?)
Thanks much guys
This is a great diet to follow as a beginner. Rippetoe is good stuff. If you follow his programming and this diet closely you will get very strong and put on a lot of weight quickly while losing some of that chub around the middle. I stated before that as a relative beginner to lifting back in '95 I put on 20 lbs in 2-3 months while going from a 36" to a 34" waist. Go for it and good luck![/quote]
Best thing about eating like this as a beginner is that there is no alternative to compare performance to. Your performance here will be a comparison for all others. Good luck, and have at it!
I really don’t want to waste my free time reading 283 pages of this, but I will say I love the AD. I’m 16 and needed to lose around 5 or 6 pounds in a few weeks, I got on the AD two weeks ago, and I’m down 5 pounds. I still feel like I have all my strength. And I’m starting to have these 6 bumps in my stomach now
I stepped on the scale yesterday, dehydrated from a hard workout, and I was at 153, and my goal was to be 154, so it’s perfect (I’m wrestling 152)
Thanks for this diet, I had been trying to naturally lose this weight for a long time, and my body wouldn’t budge.
As some of you may have heard, San Diego (where I live) is currently in the middle of a very problematic fire situation, and as such, I’m up in Anaheim. I’ve been able to maintain on the AD (though reading this I may have to go and check that I’m getting enough carbs on a daily basis; I may be undershooting by a fair bit), and while my mum trusts me, my dad is distinctly opposed to things like ‘Steak at lunch’. I generally buy my own stuff (sandwich meats and cheese), but right now that’s not possible, because my car’s not here.
I carbed up a few days ago, for two days (Friday and Saturday). It’s currently Tuesday afternoon. I can’t currently maintain more than three meals a day (again, parental control that’s only presenting because we’re not at home and I’m not at school).
Thus, I was wondering if I can get away with, say, a day and a half of carbing. My mum’s getting back tomorrow night, and she should be willing to take me shopping for cheese, meat, sausages, etc.
So…would it a workable idea to carb up for a day and a half with only 2.5 days of intervening space since the last carb up? (Just this once, hopefully)
[quote]groversbeef wrote:
Hello all! Great thread here.
I’ve spent the last week or so reading up to page 147… still a ways to go but getting there : ) Thank you to everyone who contributed to make this such a great thread.
I’m into my 8th day of the AD, and noticed I forgot to add some carbs from Sorbitol that are in vitamin C tablets that I’ve been taking. These add about 2g carbs per day that I hadn’t originally accounted for. I also noticed the Psyllium Husk capsules I’m taking, add in another 2g C per day, after fiber.
Basically, I messed up some carb numbers. But I’m wondering how anal I have to be in order to make it through the initial 12 days?
Here are my carb numbers so far since correcting the missing grams:
M - 28g day 1
T - 28g day 2
W - 31g day 3
T - 33g day 4
F - 31g day 5
S - 34g day 6
S - 27g day 7
M - 27g day 8
Do you think I’m still ok with these numbers and keeping the rest of the 14 days under 30g?
Thanks for your help.[/quote]
I’d say you’re basically ok in this case. I remember getting hidden carbs in coffee that I didn’t count.
IMHO, this is borderline and your call, but I’d say you’re ok as long as you are SURE to stay under the 30g./day.
[quote]jonnosferatu wrote:
Question about period between carbing periods.
As some of you may have heard, San Diego (where I live) is currently in the middle of a very problematic fire situation, and as such, I’m up in Anaheim. I’ve been able to maintain on the AD (though reading this I may have to go and check that I’m getting enough carbs on a daily basis; I may be undershooting by a fair bit), and while my mum trusts me, my dad is distinctly opposed to things like ‘Steak at lunch’. I generally buy my own stuff (sandwich meats and cheese), but right now that’s not possible, because my car’s not here.
I carbed up a few days ago, for two days (Friday and Saturday). It’s currently Tuesday afternoon. I can’t currently maintain more than three meals a day (again, parental control that’s only presenting because we’re not at home and I’m not at school).
Thus, I was wondering if I can get away with, say, a day and a half of carbing. My mum’s getting back tomorrow night, and she should be willing to take me shopping for cheese, meat, sausages, etc.
So…would it a workable idea to carb up for a day and a half with only 2.5 days of intervening space since the last carb up? (Just this once, hopefully)[/quote]
That’s pushing it, bro…if you can avoid it, don’t do it.
I started the AD about 4 weeks ago (already had 2 carb-ups).
Cause I was in a very crappy low calorie low fat diet, instead of eating the 18kcal x lb Mauro recommends, I started at 14kcal x lb for the first week and then upped to 18kcal x lb in the 2nd.
By the 3rd week I felt I was gaining fat and loosing definition and I lowered my kcals a bit. From the 3rd to the 4th week, I gained 2 pounds (comparing on fridays), which is what Mauro recommends to gain while bulking!
I’m really confused, do I have a very slow metabolism or what?
I’m 17 years old, 5’9 and 147lbs with 14~15% bf. Since I’m very light, 2lbs of fat = 1,5% of bf, so I was planning in doing a very clean bulk/maintenance, and gain muscle and loose fat slowly.
But since I’m eating what most would eat to cut and gaining fat, I really don’t know what to do. Can anyone give any ideas?
I train basically like this:
Monday - Legs & Shoulders
Tuesday - Back & Triceps
Wednesday - Chest & Biceps
Thursday - Shoulders & Legs
Friday - Back & Triceps OR Chest & Biceps
[quote]pedrolfreitas wrote:
I started the AD about 4 weeks ago (already had 2 carb-ups).
Cause I was in a very crappy low calorie low fat diet, instead of eating the 18kcal x lb Mauro recommends, I started at 14kcal x lb for the first week and then upped to 18kcal x lb in the 2nd.
By the 3rd week I felt I was gaining fat and loosing definition and I lowered my kcals a bit. From the 3rd to the 4th week, I gained 2 pounds (comparing on fridays), which is what Mauro recommends to gain while bulking!
I’m really confused, do I have a very slow metabolism or what?
I’m 17 years old, 5’9 and 147lbs with 14~15% bf. Since I’m very light, 2lbs of fat = 1,5% of bf, so I was planning in doing a very clean bulk/maintenance, and gain muscle and loose fat slowly.
But since I’m eating what most would eat to cut and gaining fat, I really don’t know what to do. Can anyone give any ideas?
I train basically like this:
Monday - Legs & Shoulders
Tuesday - Back & Triceps
Wednesday - Chest & Biceps
Thursday - Shoulders & Legs
Friday - Back & Triceps OR Chest & Biceps
Thanks[/quote]
Are you sure your percentages as far a fats, pro & carbs was at the right levels during the first 12-14 days? Maybe you didn’t make the transition. Not crazy about your training split. You are hitting tri’s and bi’s on two days in a row because Tue when doing back your Bi’s are getting worked and then you are hitting them the next day … I would suggest looking into a template like Westside for Skinny Bastards IV
[quote]steelerfan wrote:
Are you sure your percentages as far a fats, pro & carbs was at the right levels during the first 12-14 days? Maybe you didn’t make the transition. Not crazy about your training split. You are hitting tri’s and bi’s on two days in a row because Tue when doing back your Bi’s are getting worked and then you are hitting them the next day … I would suggest looking into a template like Westside for Skinny Bastards IV [/quote]
I don’t follow a rigid diet. I just calculate kcals per meal and I try to get protein and fat and limiting carbs.
Something like:
4 eggs & 2 oz cheese
2 oz cheese
7 oz lean meat & 3 oz avocado
1 sausage & 3 oz avocado
1 scoop whey
6 oz meat & 3 oz cheese
All this with some olive oil
I do think I did the transition cause some days my urine had that chicken ketone smell.
Regarding training. Yeah, I know it’s not very good. In Brasil all gyms have trainers that come up with your training template. The bad thing is most aren’t really good and if you start doing different exercises and etc than the ones they tell you they keep bothering you. I am thinking of changing alot of things, not just the training split, though.
[quote]pedrolfreitas wrote:
I started the AD about 4 weeks ago (already had 2 carb-ups).
Cause I was in a very crappy low calorie low fat diet, instead of eating the 18kcal x lb Mauro recommends, I started at 14kcal x lb for the first week and then upped to 18kcal x lb in the 2nd.
By the 3rd week I felt I was gaining fat and loosing definition and I lowered my kcals a bit. From the 3rd to the 4th week, I gained 2 pounds (comparing on fridays), which is what Mauro recommends to gain while bulking!
I’m really confused, do I have a very slow metabolism or what?
I’m 17 years old, 5’9 and 147lbs with 14~15% bf. Since I’m very light, 2lbs of fat = 1,5% of bf, so I was planning in doing a very clean bulk/maintenance, and gain muscle and loose fat slowly.
But since I’m eating what most would eat to cut and gaining fat, I really don’t know what to do. Can anyone give any ideas?
I train basically like this:
Monday - Legs & Shoulders
Tuesday - Back & Triceps
Wednesday - Chest & Biceps
Thursday - Shoulders & Legs
Friday - Back & Triceps OR Chest & Biceps
Thanks[/quote]
This is not meant to be a flame. I know where you are. I was about 145 lbs a year ago and i was up to 185 3 months ago ( no steroid use) and i have since cut to 172 @ about 10-12% BF since (AD diet for my cut). Before this I worked out wrong for 5-6 years so i really still consider myself a beginner.
This diet is supposed to a smaller degree mimic AB/AD hormones by helping natural hormone cycles. If i remember correctly in the book it says 18X what your ideal body weight is (what you think not some chart). I don’t know where you want to be but if i had to guess you would start to look like you seriously work out at about 190 lbs. You don’t want your body to be calorie starved. This isn’t a calorie deficit diet. The diet changes how the body utilitizes fat.
You can eat a lot to put on mass but you are gonna gain some fat. It is fall, you have 4-6 months to bulk and then cut a bit before spring gets here. The beauty of the diet is that you shouldn’t get much more than 12-15% while gaining a pound or two a week (if you are a beginner). You are still early into it so i wouldn’t worry yet.
As far as you workout I think you would do better on a few compound movements 3 times a week than the split you are on. It has been said all over these boards but i will add it as well. “If you are a beginner do a beginner workout, you will make much more progress and enjoy it a bunch more” I and several others have done the MADCOW 5x5 and made great progress. Matter of fact i am gonna start it again in 2 weeks. Hands down the best workout i have ever done in terms of both size and strength also very fun because you life BIG. You can search it on yahoo or google or whatever. The webpage has an excel spreadsheet that will calculate all you weights, workouts, and dates.
Here is a thread i started back when i started. I havent updated it in several months but i will in the next couple of days. This was all 5x5.
ive gone through an odd change recently…ive been on 4 a year and a few months and ive recently lost my apetite…i havnt lost energy or strength as ive gained in strength recently but im worried of what may come of barely eating because im never hungry and i fill up easy…o and since wrestling season has started to matter what i eat salad, meats, whey…its just flows right through me…kind of sucks makes me think something is wrong in my tummy
[quote]pedrolfreitas wrote:
I started the AD about 4 weeks ago (already had 2 carb-ups).
Cause I was in a very crappy low calorie low fat diet, instead of eating the 18kcal x lb Mauro recommends, I started at 14kcal x lb for the first week and then upped to 18kcal x lb in the 2nd.
By the 3rd week I felt I was gaining fat and loosing definition and I lowered my kcals a bit. From the 3rd to the 4th week, I gained 2 pounds (comparing on fridays), which is what Mauro recommends to gain while bulking!
I’m really confused, do I have a very slow metabolism or what?
I’m 17 years old, 5’9 and 147lbs with 14~15% bf. Since I’m very light, 2lbs of fat = 1,5% of bf, so I was planning in doing a very clean bulk/maintenance, and gain muscle and loose fat slowly.
But since I’m eating what most would eat to cut and gaining fat, I really don’t know what to do. Can anyone give any ideas?
I train basically like this:
Monday - Legs & Shoulders
Tuesday - Back & Triceps
Wednesday - Chest & Biceps
Thursday - Shoulders & Legs
Friday - Back & Triceps OR Chest & Biceps
Thanks[/quote]
Your carb-ups will be crucial. If you are limiting calories and carbs on them, you may not get the hormonal bumps and “resets” that a week of low cal and low carb dieting necessitate. Give us an idea of what you are eating.
Also, how long were you dieting before going on the AD?
[quote]ovalpline wrote:
Your carb-ups will be crucial. If you are limiting calories and carbs on them, you may not get the hormonal bumps and “resets” that a week of low cal and low carb dieting necessitate. Give us an idea of what you are eating.
Also, how long were you dieting before going on the AD?[/quote]
My first carbup was a bit low in fat and higher in protein. The 2nd one I followed Mauro’s guidelines closer. I don’t really control my carbups (a mistake, maybe) but it goes kinda like this:
Granola, loads of fruits, milk, whole pasta, whole bread and jam
A bit of cheese, nuts, small piece of dark chocolate. I’m not much into junk food.
In regards to the 2nd question, I think that’s what might have messed up. I was in a really low calorie, low carb, low fat and high protein diet for more than a month. Really crappy and stupid, I know.
It is quite likely my thyroid was all messed up and my metabolism frozen dead.
I have been thinking and maybe my body started sucking in all the fat I was eating in the beginning of the diet due to starvation? I decided to up my cals to 16 x lb and see how it will play out and start upping until 18 x lb.
Edit:
I read the thread “Weekends on the AD” and apparently the carb-ups should be low fat, high carb, high protein.
But I read elsewhere that it should be moderate fat, high carb and low protein.
I’m confused, which one is correct? Normally I would go for low fat and high protein, but Mauro states things like pizza are ok for its high fat and high carb content.
[quote]pedrolfreitas wrote:
I started the AD about 4 weeks ago (already had 2 carb-ups).
Cause I was in a very crappy low calorie low fat diet, instead of eating the 18kcal x lb Mauro recommends, I started at 14kcal x lb for the first week and then upped to 18kcal x lb in the 2nd.
By the 3rd week I felt I was gaining fat and loosing definition and I lowered my kcals a bit. From the 3rd to the 4th week, I gained 2 pounds (comparing on fridays), which is what Mauro recommends to gain while bulking!
I’m really confused, do I have a very slow metabolism or what?
I’m 17 years old, 5’9 and 147lbs with 14~15% bf. Since I’m very light, 2lbs of fat = 1,5% of bf, so I was planning in doing a very clean bulk/maintenance, and gain muscle and loose fat slowly.
But since I’m eating what most would eat to cut and gaining fat, I really don’t know what to do. Can anyone give any ideas?
I train basically like this:
Monday - Legs & Shoulders
Tuesday - Back & Triceps
Wednesday - Chest & Biceps
Thursday - Shoulders & Legs
Friday - Back & Triceps OR Chest & Biceps
Thanks[/quote]
You increased your cals too quickly, probably. Go back too about 15x then add maybe 250 cals/week until you reach a good point.
And like others said, you will gain a little fat. It’s normal.
AD
[quote]AlphaDragon wrote:
pedrolfreitas wrote:
I started the AD about 4 weeks ago (already had 2 carb-ups).
Cause I was in a very crappy low calorie low fat diet, instead of eating the 18kcal x lb Mauro recommends, I started at 14kcal x lb for the first week and then upped to 18kcal x lb in the 2nd.
By the 3rd week I felt I was gaining fat and loosing definition and I lowered my kcals a bit. From the 3rd to the 4th week, I gained 2 pounds (comparing on fridays), which is what Mauro recommends to gain while bulking!
I’m really confused, do I have a very slow metabolism or what?
I’m 17 years old, 5’9 and 147lbs with 14~15% bf. Since I’m very light, 2lbs of fat = 1,5% of bf, so I was planning in doing a very clean bulk/maintenance, and gain muscle and loose fat slowly.
But since I’m eating what most would eat to cut and gaining fat, I really don’t know what to do. Can anyone give any ideas?
I train basically like this:
Monday - Legs & Shoulders
Tuesday - Back & Triceps
Wednesday - Chest & Biceps
Thursday - Shoulders & Legs
Friday - Back & Triceps OR Chest & Biceps
Thanks
You increased your cals too quickly, probably. Go back too about 15x then add maybe 250 cals/week until you reach a good point.
And like others said, you will gain a little fat. It’s normal.
AD[/quote]
If you’re gaining weight on that few cals while working out that often, I’d also probably re-examine how hard you’re actually working out.
After leaving the AD a month or two back…I decided to hop on the wagon again to give it a FAIR shot. Meaning stay strict with the carb limit (initially) and don’t binge on the weekends. Once I’m fully fat adapted, I might allow myself up to 50 grams a day (only if it’s in the form of veggies will I allow myself to go over 30 though).
That said, I have two thoughts…
Many people have complained about the “crash” they go on when getting fat adapted, myself included last time I was on it. Although this time I must say I actually feel GREAT. I think it’s due to the fact that I was on a calorie restricted diet for the weeks leading up my new shot at the AD. I bumped up my calories 500 for the transition phase, and I think the added cals alone are making me feel good.
People seem to question not having a pre/during/post workout drink on the AD. And again, I used to be one of these people. Honestly though…Saturday and Sunday provide 2 days of the week where we can consume a workout drink. If someone workouts 4 times a week, that’s half of the workouts right there. And it’s not HORRIBLE to have an amino acid+whey combo be a workout drink for the other half of your weekly workouts.
been on the AD for 12 days now, going to get my first carb day tommorow. ive followed the ratios exactly… or so i thought.
i dont have the book (yet, ive ordered it tho) and ive been reading alot of the AD thread and ive noticed someone said you should be getting the fat/protien/carb ratios from caleries, where ive been doing the ratios gram vs gram. i know 1g of protien is 4 cals but i dont know about carbs or fats.
At the end of an average day the stats look like this:
thats how it looks like when i do the ratios gram vs gram but when i divide the protien in cals (153 x 4 = 612) by the total of cals, 2825, i get 25%, which means im not hitting the right ratios at all. Am i doing this wrong??? if i did this wrong should i carb up and then repeat the whole 12 day phase???
overall ive dropped 3~ pounds (from lower water retension + glycogen depletion) and i do appear tighter looking in the mirror.
