quick question
a couple minor injuries are going to prevent me from working out seriously for the next couple weeks, only allowed to do minor rehab stuff. should i switch back to a carb diet until i can lift again, or just stay on the AD? i heard that the ckd isnt for people who dont lift, and while i know the AD isnt a ckd, its fairly close. suggestions?
I would just structure it so those butters meet the macro needs of 30% fat for the day. But the weekends aren’t supposed to be exact anyway. We’re supposed to kick back and relax from the weekly preciseness. Just go ahead and enjoy your healthy butters.
[quote]AgeRage wrote:
Hey fellow ADers! I haven’t been by in awhile…busy as crap! But loving the AD and staying strict, it’s easy for me to!
I still need reassurance on the weekend thing, when I did high carb days before the AD, the key was to keep fat very minimal, but I know on the AD you should keep it around 30% on the weekends, which I have been doing. I’m still a bit puzzled how this makes sense, bc I read article about how this isn’t effective…I’m still doing it however…
any insight to make me feel better about eating my beloved sunflower butter and peanut butter tomorrow? :D[/quote]
Well I’m also just frustrated bc my w/o’s got screwed up since I think I pulled something near my shoulder, haven’t gotten it looked at it yet…
so tonight I just killed the legs and haven’t lifted upper body since Tuesday…so I didn’t get in my normal depletion w/o
but I feel like I should still do the carbs tomorrow only
[quote]getabsfast83 wrote:
quick question
a couple minor injuries are going to prevent me from working out seriously for the next couple weeks, only allowed to do minor rehab stuff. should i switch back to a carb diet until i can lift again, or just stay on the AD? i heard that the ckd isnt for people who dont lift, and while i know the AD isnt a ckd, its fairly close. suggestions?[/quote]
i’d say stay with the plan. I was faced with a similar dilemma last year and decided to go back to the dark side(carbs) and definately regret having done so. lower the cals to more of a maintnence/cutting level and cut the carb load way down to maybe just 300g-500g just to allow for your cheat(sanity) meal.
no sense going through the 2 week induction again if you’re only gonna be out of commission for 2-3 weeks. why not stay in fat burning mode? as long as the macros stay in balance the diet isn’t keto. best of luck with the rehab.
Agerage,
Make sure you do not mix both carbs and fats in a meal. Your meals should either be protein/fats, or protein/carbs during the carb ups. So if you eat 6-7 meals a day, split 3-4 meals of pro/carb and the rest can take up your required fat intake for the day. Mixing both energy macros leads to fat gain!!!
GJ
[quote]Gymjunkie wrote:
Agerage,
Make sure you do not mix both carbs and fats in a meal. Your meals should either be protein/fats, or protein/carbs during the carb ups. So if you eat 6-7 meals a day, split 3-4 meals of pro/carb and the rest can take up your required fat intake for the day. Mixing both energy macros leads to fat gain!!!
GJ[/quote]
Have you read the ‘Anabolic Diet’ book?
[quote]mikepop878 wrote:
bMacky-
I’ve got lifting on Tues. & Thurs. mornings. Meets are on Saturdays (afternoon). I’m thinking carb-up after lifting, all day on Thursday and just in the morning on Friday to stuff the glycogen stores for the meet on Saturday, allowing for some time Friday afternoon and evening to get the zombie feeling out of my system.
thoughts? suggestions?[/quote]
well depending on your weight and how you lose it id be weary on your carb up for friday…and do you actually get the ‘zombie feeling’ o and as for a carb up tuesday you dont need it after your training your becoming fat adapted so do it…honestly what i would do is eat AD style up to the meet and afterwards have your carb up…that way its like what the book says and you dont chance weight gains at all for your meets.
[quote]Gymjunkie wrote:
Agerage,
Make sure you do not mix both carbs and fats in a meal. Your meals should either be protein/fats, or protein/carbs during the carb ups. So if you eat 6-7 meals a day, split 3-4 meals of pro/carb and the rest can take up your required fat intake for the day. Mixing both energy macros leads to fat gain!!!
GJ[/quote]
Sorry, dude, but you are way off-base here. By doing this on the carb-load you will downregulate your fat burning enzymes and up-regulate your fat storage enzymes.
What does this mean?
While you MIGHT burn extra fat on the carb-load and will certainly avoid fat gain, you will suffer long-term consequences. Poor energy in the beginning of the week and, GASP, fat storage.
But why you ask…
During the carb-load your body will still be burning FFAs and triglycerides as its primary energy source and this is ESPECIALLY true for the first day. I am not particularly interested in re-explaining some of the mechanisms involved and their various consequences, but if you are interested, I wrote a few posts along these lines a couple pages ago. Check them out.
My own personal experience validates this. As I became increasingly anal about restricting fat on the weekends, I failed the AD and it subsequently failed me. I was caught in a cycle of lowering calories, losing energy, gaining fat, and generally feeling like shit.
As a final note, Dr. D says not to reduce fat too much on the weekend. 'Tis in the good book.
[quote]AgeRage wrote:
Well I’m also just frustrated bc my w/o’s got screwed up since I think I pulled something near my shoulder, haven’t gotten it looked at it yet…
so tonight I just killed the legs and haven’t lifted upper body since Tuesday…so I didn’t get in my normal depletion w/o
but I feel like I should still do the carbs tomorrow only[/quote]
If you are worried about depletion, you may consider doing some HIIT. 40 seconds to 2 minutes of higher intensity followed by an equivalent time of lower intensity (as long/short as you need, really) for as many cycles as you can handle should drain your glycogen rather well.
ovalpline— I saw the posts where you talk about the weekend cals…thanks!! You are a great asset to the thread!
what is your first name? I feel weird just calling you “ovalpline” LOL 
I originally posted this but I didn’t see it show up:
ovalpline, thank you SO much! You made me feel better!
I did a pretty rough lower body workout last evening and 20 min mod cardio, and I always do 30-40 min cardio on Sat morning on an empty stomach ( I use Xtend BCAAs), but no lifting
I’m doing what I’ve been doing, 30% fat, 60-65% carbs and the rest protein traces…mmm I made pumpkin oat raisin bars with peanut butter…yea buddy…
one more Q—do you keep your cals the same as during the week? ( I’m sure we are different in size, goals, etc but…) It makes sense to make them more on the carb up day, and mine are a bit higher, but I’ve been thinking it should be the same amt. as during the week, esp now that I have to rest my arm I’m pretty sure…
I saw you mention 20% above the weekday cals?
thanks anyway gymjunkie! but yes I’m on the AD! So this is how I do my carb up day, but I appreciate your trying to help!
O,
Thanks for the reply. I am refeeding only one day a week at the moment, as I am dropping the fat. So you are saying it is okay to mix the fats and carbs. I have read on numerous areas, particularly CT and Dr John Berardi that mixing both energy macros leads to fat gain…Guess everyone has their view hey. As you said, this is what worked when you tried it, so it has to work at least…Will take it on board.
Thanks again O,
GJ
O,
Thanks for the reply. I am refeeding only one day a week at the moment, as I am dropping the fat. So you are saying it is okay to mix the fats and carbs. I have read on numerous areas, particularly CT and Dr John Berardi that mixing both energy macros leads to fat gain…Guess everyone has their view hey. As you said, this is what worked when you tried it, so it has to work at least…Will take it on board.
Thanks again O,
GJ
[quote]Gymjunkie wrote:
O,
Thanks for the reply. I am refeeding only one day a week at the moment, as I am dropping the fat. So you are saying it is okay to mix the fats and carbs. I have read on numerous areas, particularly CT and Dr John Berardi that mixing both energy macros leads to fat gain…Guess everyone has their view hey. As you said, this is what worked when you tried it, so it has to work at least…Will take it on board.
Thanks again O,
GJ[/quote]
he is referring to the Anabolic Diet, and explained how to approach the carb up on this diet…did you read the book or any other information? How long have you been on the AD? I’m assuming you are since you are in this thread…
[quote]AgeRage wrote:
I originally posted this but I didn’t see it show up:
ovalpline, thank you SO much! You made me feel better!
I did a pretty rough lower body workout last evening and 20 min mod cardio, and I always do 30-40 min cardio on Sat morning on an empty stomach ( I use Xtend BCAAs), but no lifting
I’m doing what I’ve been doing, 30% fat, 60-65% carbs and the rest protein traces…mmm I made pumpkin oat raisin bars with peanut butter…yea buddy…
one more Q—do you keep your cals the same as during the week? ( I’m sure we are different in size, goals, etc but…) It makes sense to make them more on the carb up day, and mine are a bit higher, but I’ve been thinking it should be the same amt. as during the week, esp now that I have to rest my arm I’m pretty sure…
I saw you mention 20% above the weekday cals?
thanks anyway gymjunkie! but yes I’m on the AD! So this is how I do my carb up day, but I appreciate your trying to help!
[/quote]
As you can tell from my posts, I am a big advocate of the one day carb-up. With that being said, I don’t monitor anything I eat.
This is my menu from last weekend:
meal 1… 8 donuts
meal 2… a medium pizza and a snickers bar
meal 3… half of a rather large pumpkin pie from costco
meal 4… another medium pizza and an apple (to, you know, keep it clean)
meal 5… very buttery stuffing and mashed potatoes
No joke, it must have been in the neighborhood of 7-8k calories (800-900 of which were carbohydrate). Was I bloated as hell? Certainly. Was it an amazing day? Yes. Did I gain any fat? I’m down one pound from last Saturday, am noticeably leaner, and, oh yeah, all my lifts are up.
Of course, the way I eat and train has something to do with this, but then again, the way I eat and train is intricately connected to this one day.
My training:
Monday- 12 sets each of chest and biceps, 30 minutes HIIT
Tuesday - 12 sets each of quad dominant exercises and calves, 30 minutes HIIT
Thursday - 12 sets each of back and triceps, 20 minutes HIIT
Friday - 12 sets each of hamstrings and abs, 15 minutes HIIT
Nutrition:
Monday - typically not very hungry, will consume ABOUT 15x/bodyweight
Tuesday - about 17x/bw
Wednesday - 17x/bw
Thursday - 18x/bw
Friday - 18x/bw
Saturday - 18x/bw
Sunday - obscene… the 20% rule (Dr. D actually says to start at 1/6 more food, but is saying only for those who have not yet learned how their body and hunger will respond to the carbload)
Goals: to progressively get stronger, improve stamina, make slight changes in body comp, look great naked 
Does anybody remember Poliquin’s modified AD cycle for bulking? Is it a carb-up day every 4th day or is it every 5th day?
I have been on the AD since 8 months now. And have gained more muscle and strength on this low carb/high fat diet more than any other before. My body responds very well to it…however, I did not count any calories when I was trying to gain a bit more size for the first 5 or so months and gained a fair bit of fat. This may have been due the mid week calories been a bit too high, or the carb ups been a bit too dirty…I am not sure, therefore now that I am cutting and only carb up for one day a week, I want to make sure I get some quality carbs in, both more glycogen storage and health benefits. I have read that many ppl here have any carbs they want and continue to progress with muscle gain and fat loss, but this hasn’t really worked with my body ;(…wish it did.
Anyway, just letting you know what I have learned over time, and what has been working for me. Over the last 12 weeks I have lost a good amount of fat and NO muscle or strength…This is why I made that recommendation earlier about not mixing macros…not saying I am right, and anyone else is wrong…I simple wanted to put more info out there that has been experienced.
GJ
thanks for sharing OP!! 
Hey! We want pics! LOL
I enjoyed the pumpkin oat raisin bars I made with some PB, skim milk, a wheat bagel with LF cream cheese, huge bowl brown rice, and some nutella on a rice cake, more PB (I even ate the last bit from the jar�?�. )
I ate 2300-2400kcal so weak to most of you! LOL
I’m back on the AD today…with being unsure of training this week, I will probably have to rest upper body all week sigh
GymJunkie----thanks for that post! I hope you didn’t think I was “attacking” you…I didn’t mean to sound that way at all! I’m also just glad we’re all here to support each other and get questions answered, things cleared up…etc…and share experiences!
You seem to be doing well, so keep up the great work!
Hello everybody. I been on the diet for over 10 weeks now and i want to start cutting. im a little confused though.I was wondering if i should start by decreasing 500 kal from general calories or if i should only decrease them from dietary fat. The reason i ask this is cause Dipasquale says a cuple times that one should keep protein the same while cutting progressively on “dietary fat”
Massive carbup today!
8 bananas
2 AA Energy drinks ( Contains maltodextrin, dextrose,sucrose, starch, lactose and a host of other sugars)
500 g whole grain bread
Half a lasagna
300 g spaghetti
6 pancakes
Should give me a nice pump doing chest/back tomorrow