What kinds of workouts of some of you AD Vets seen great progress while on the AD?
Hey guys I was wondering what your diets are like the day after a refeed? I normally do extra cardio and decrease cals somewhat to get my body to speed me back into keto.
[quote]tcannon wrote:
Hey guys I was wondering what your diets are like the day after a refeed? I normally do extra cardio and decrease cals somewhat to get my body to speed me back into keto. [/quote]
My after re-feed diet is my lowest calorie day of the week. I really cut it down to the bare essentials. I like to take advantage of the leptin burst I get from my re-feed day.
But remember, our goal is not to get back into “keto”, because we are not supposed to be in “keto” in the first place. Our goal is to keep ourselves burning fat as the primary energy source.
[quote]tcannon wrote:
Hey guys I was wondering what your diets are like the day after a refeed? I normally do extra cardio and decrease cals somewhat to get my body to speed me back into keto. [/quote]
Hmmm… I thought your goals were to gain size?
Understand that ketosis is necessarily catabolic as being “in ketosis” indicates the excretion of energy substrates in the urine and breath. If your goal is to lose fat, you definitely have it down: lower calories and deplete your glycogen as fast as possible.
If your goal is mass, cardio is still OK, but avoid ketosis at all costs.
To be honest though, I’m playing word games with you. I know what you mean, but you are making a common mistake in using the word ketosis, which as I defined above, is probably much different than how you interpreted it before.
While the goal of the diet is to run on ketones (this does not mean ketosis), triglycerides, and free-fatty acids (FFA), note that this doesn’t necessitate a rapid depletion of muscle glycogen. As you become fat adapted, you will run off ketones, triglycerides, and FFAs even when supercompensated with glycogen. Moreover, your body will become much more conservative in its expenditure of glycogen, allowing you to continue energy costly exercise bouts even later in the week despite the low carbs.
With all that said, the day after a refeed my hunger is blunted. Even though I train long and hard on this day, my caloric intake is probably only about 15-16x/bodyweight.
Hope this was helpful.
I’m on day 9 of my diet. I crashed on day 8!! I have still been hitting the gym, but my workouts have sucked A**!!! would it be bad to carb load early, like on day 10 or should I hold out till day 12?
Although my goal is to gain muscle I gain fat way to easy and I want this bulk to be as LEAN as possible since conditioning is where I lacked this past show. I figure as long as I dont go above 10% that next time when I diet for 20wks Ill be bone dry.
Gaining muscle for me has always been easy, not being fat is extremely tough, especially considering that Im eating 3800ish cals a day and Im still hungry in between meals but even with such a conservative caloric surplus Ive still lost my abs and that was just like barely 2 weeks ago. Thx alot for clearing that up, I thought that we were trying to speed bck into keto after the refeed, but I see what your saying now.
TCannon, is that you in the avatar? If you are, congrats, your a beast. Did you acheive that physique with the AD or something similar? If not, how did you get there?
[quote]Lonnie123 wrote:
So put the higher reps later in the week, and do the heavy lifting right after the carb up? Any other reason than just needing the energy, or does one tire out later in the week when it comes to training on this diet?
Also, do BCAA’s factor in nicely to this diet?
I’m assuming since Surge is out of the question on the week day workouts, a BCAA shot with some extra Whey would be the right way to go? Something like a scoop of whey, and 5-10g extra BCAA? I read earlier in the thread about just using a scoop of whey.[/quote]
BCAA’s did me fine when I took them. 
As for the technicals of lifting ME early in the week and RE later, I’m probably not the right guy to say why. What I mean is that I don’t research or “book learn” too much, but just try it out.
First of all, what I say is from experience.
Second, the article in the MWA forum mentioned it too.
Personally, I don’t run out of energy, but it seems the glycogen is way needed when it comes to the exertion that ME brings with it.
Hope that helped.
AD
[quote]GBOGH wrote:
I’m on day 9 of my diet. I crashed on day 8!! I have still been hitting the gym, but my workouts have sucked A**!!! would it be bad to carb load early, like on day 10 or should I hold out till day 12?[/quote]
HOLD ON!!!
Just two more days. HOLD ON!!!
Seriously…hold on until day 12.
Did I mention to hold on and not Carb up until day 12?
AD
[quote]coolnatedawg wrote:
so Black Cat or Alpha or anyone, do you think that i should just bring in some nuts or something to hold over on Sunday, and just run my Carb loads on Fri and Sat all day?
I just cant seem to understand how to start a carbload in the middle of the day and have it be effective, so i guess im trying to change that…[/quote]
You need to be very careful with nuts. They can have many carbs.
How about a 6"x6"x1" block of cheese (edam or Gourda)? That’s about 360 cals with maybe 2g of carbs (don’t remember off hand). Can you keep it in the refrigerator at work?
AD
Been reading through this thread for the past month and a bit, been great. I’ve also stop-started on the AD. I have consistently failed fitting in the 12 day break-in, I usually end up hitting up on the booze on the weekend, so that sort of brings it into turmoil. The stop start process has probably been going on for about 6 weeks, doing 5 days low carb then 2 carb up days on the weekend. I feel my body has somewhat adjusted to the different diet scheme, albeit over a longer period than the 12 day break in.
However, today I’ve kicked myself in the ass and have decided to stick to the AD, no alcohol or third day give-ups anymore. I figure it’d be easier if I used this thread as a sort of progress guide, to just keep pushing myself and not giving up - letting go of the carbs i love for a while, haha.
Just remember, it is only for a short time that you will be giving up your favorite carbs, not forever.
A carb-up is always right around the corner.
[quote]bholiday wrote:
Just remember, it is only for a short time that you will be giving up your favorite carbs, not forever.
A carb-up is always right around the corner.
[/quote]
Word. Sometimes it even seems to come TOO soon for some reason. I think it’s fantastically easy and fun to high fat/high protein it up for 5-6 days on.
[quote]Lonnie123 wrote:
TCannon, is that you in the avatar? If you are, congrats, your a beast. Did you acheive that physique with the AD or something similar? If not, how did you get there?[/quote]
Thx man, for the most part ive always trained on keto type diets since fat is always a pain in the ass for me. I tell people all the time that you can add size even without carbs its just a matter of knowing that the “lack of energy” is all in our mind. As long as we dig deep in the gym and feed the body adequete amounts of protein and essential fats we will grow. This is my first time using the AD but ive used the NHE (which is almost the same thing) with alot of success im just really trying to see what will work best at keeping me lean.
[quote]
HOLD ON!!!
Just two more days. HOLD ON!!!
Seriously…hold on until day 12.
Did I mention to hold on and not Carb up until day 12?
AD[/quote]
Thanks AD!! I had a feeling I have to hold out! =( Good to know! Gonna fry up some bacon now! 2 more days I got this!
Thanks again!
[quote]AlphaDragon wrote:
coolnatedawg wrote:
so Black Cat or Alpha or anyone, do you think that i should just bring in some nuts or something to hold over on Sunday, and just run my Carb loads on Fri and Sat all day?
I just cant seem to understand how to start a carbload in the middle of the day and have it be effective, so i guess im trying to change that…
You need to be very careful with nuts. They can have many carbs.
How about a 6"x6"x1" block of cheese (edam or Gourda)? That’s about 360 cals with maybe 2g of carbs (don’t remember off hand). Can you keep it in the refrigerator at work?
AD
[/quote]
well, i mean, i found blocks of cheese like at wegmans, like a pepper jack, with 110cal and 0 carbs per every 1oz section. i guess i could just buy lots of that and bring it in? i am not sure how storage of this will work tho…
[quote]GBOGH wrote:
HOLD ON!!!
Just two more days. HOLD ON!!!
Seriously…hold on until day 12.
Did I mention to hold on and not Carb up until day 12?
AD
Thanks AD!! I had a feeling I have to hold out! =( Good to know! Gonna fry up some bacon now! 2 more days I got this!
Thanks again![/quote]
It’s “all yours.” You’ve got it.
No problems.
AD
[quote]coolnatedawg wrote:
AlphaDragon wrote:
coolnatedawg wrote:
so Black Cat or Alpha or anyone, do you think that i should just bring in some nuts or something to hold over on Sunday, and just run my Carb loads on Fri and Sat all day?
I just cant seem to understand how to start a carbload in the middle of the day and have it be effective, so i guess im trying to change that…
You need to be very careful with nuts. They can have many carbs.
How about a 6"x6"x1" block of cheese (edam or Gourda)? That’s about 360 cals with maybe 2g of carbs (don’t remember off hand). Can you keep it in the refrigerator at work?
AD
well, i mean, i found blocks of cheese like at wegmans, like a pepper jack, with 110cal and 0 carbs per every 1oz section. i guess i could just buy lots of that and bring it in? i am not sure how storage of this will work tho…[/quote]
That’s what I’d do. Or, you can freeze it and let it thaw while you work.
Add some EVOO on top of that, with a protein shake (stored as powder in a plastic bag), and you have a very nice little AD “snack.”
AD
[quote]coolnatedawg wrote:
AlphaDragon wrote:
coolnatedawg wrote:
so Black Cat or Alpha or anyone, do you think that i should just bring in some nuts or something to hold over on Sunday, and just run my Carb loads on Fri and Sat all day?
I just cant seem to understand how to start a carbload in the middle of the day and have it be effective, so i guess im trying to change that…
You need to be very careful with nuts. They can have many carbs.
How about a 6"x6"x1" block of cheese (edam or Gourda)? That’s about 360 cals with maybe 2g of carbs (don’t remember off hand). Can you keep it in the refrigerator at work?
AD
well, i mean, i found blocks of cheese like at wegmans, like a pepper jack, with 110cal and 0 carbs per every 1oz section. i guess i could just buy lots of that and bring it in? i am not sure how storage of this will work tho…[/quote]
That’s what I’d do. Or, you can freeze it and let it thaw while you work.
Add some EVOO on top of that, with a protein shake (stored as powder in a plastic bag), and you have a very nice little AD “snack.”
AD
OK, I’ve read this entire thread (finally) and haven’t come across this exact question.
I had a thought for a routine for the anabolic diet (I know I know, but it’s just an idea).
For the scenario let’s say that I do my carb up from Saturday morning until Sunday evening (36 hours), not going too crazy because I’m in the cut phase. And I lift 5 days - Monday, Tuesday, Thursday, Friday, and Saturday.
What do you guys think of this:
Saturday, Monday, and Tuesday, train for strength or hypertrophy - because of the carb load. And when thursday and friday come around - train with barbell complexes to try to boost metabolism for better fat burning.
Would this help to burn fat and gain muscle at the same time? Or does the fact that my calories throughout the week are too low nix everything?