Whats evoo?
What is causing the wtr retention 2pin, is it the high fat or the salt content in the foods ive consumed or both, i hope it goes away.
Is it poss to perhaps one day consume red meats for fat content and the nxt day consume white meats and oily fish and oils, nuts etc for the fat content?
Has anyone used digestive enzymes with meals, i am going to use them to help me digest all the protein
I noticed most here go the full 5 days with 30g carbs, then carb load on the weekend only. I have been doing the wednesday morning carb load of 250g carbs in 3 meals in the morning. I then do my workout in the afternoon. I have noticed a great anabolic effect from it as well as giving me extra power for my Wed and Fri workouts.
Who else uses the Wed morning carb ups?
[quote]Tiribulus wrote:
…If anybody tries this and that does not happen I’ll post a picture of myself in a pink ballerina outfit…[/quote]
Now this I gotta see!
Okay, seriously.
To the new folks experiencing “bloat/water retention”
That’s all it is, really.
You’ve changed up your diet and thrown your system for a loop.
My best suggestion?
Watch the processed meats, chesses and the like.
Pork products especially.
Yes, you are supposed to eat meats. Yes, your are supposed to be eating more fat…but we can do this wisely or we can do this unwisely.
As Tiribulus says…if your experience is not in line with your expectations -change the input. Tighten up your sodium intake and your bloat will dry up.
This can also be a factor after carb-ups. If you go ‘hog-wild’ on a carb-up you’ll look and feel a bit flat (fat) for a few days until you dry out and lean up again. Expect it. It’ll probably happen.
The good news?
It goes away!
You are in control here. The AD gives you AMAZING control over how you look and how you feel. After you get this ‘dialed in’ you will literally have the power to look and feel like never before -whenever you choose.
As DH would say…“Ain’t life grand, boys?”
peace
woul you suggest digestiv enzymes to help with all the meat pauli?
[quote]miniarnold wrote:
woul you suggest digestiv enzymes to help with all the meat pauli?[/quote]
I’m probably not qualified to say, but personally I don’t think it would be of much benefit.
The best ‘supplement’ to the AD really isn’t a supplement at all. The best thing we can do for our GI systems is consume copious amounts of green veggies.
Really…we need 'em.
The amount of meat we consume coupled with the fact that we burn primarily FFA’s gives us a slight case of metabolic acidosis. We need to balance that out by ingesting alkaline-type foods…and nothing beats Green Veggies for that! The greens also act as a mild diuretic -which helps out too!
What causes most to panic is the fact that their glycogen is depleting -which tends to dry-out & ‘shrink’ muscle mass. Then, because they’re ingesting loads of sodium and/or processed meats, they begin retaining subcutaneous water which makes them look and feel flat, fat & bloated…
…get the picture?
What a nightmare!
But as I said…we’re in control here.
Tighten up the diet. Choose your foods wisely.
Shed the excess water and just wait for your carb-load…
Whoa!
You’re gonna love it!
…or Tiribulus will don his dancing attire
…kidding…just kidding
peace
Cheers Pauli, i wil act on what you say and see what happens, i will add more veggys and take a fiber supplement.
The fat has made me bigger and more pumped in the gym along with water on my stomach, glycogeb is not depleting yet.
Thanks for your input
[quote]gs300 wrote:
Ok guys I have a few questions that probably have been asked many times. In the ebook it says to do your cal mait. for 3-4 weeks, then again it says only do it for 12 days before carb up. What do I use?
I will be using this AD for a cut, I need a some help doing my meal for the first on going weeks, 3000 cal is what I will be using.
Again sorry I know this has been asked many of times I’m sure
Weight 172
Height 5’7
Body Fat 21%[/quote]
When you first start the programme do 12 days low carb then your two days high carb (i.e. on the second weekend). Then it’s always five on, two off (the two can be anything from 12-48 hours max).
To find a starting calorie maintenance level (if your goal is weight reduction) use the formula bodyweight in lbs x 15, i.e. 172 x 15 = 2580 kcals. Don’t be alarmed if your weight stalls or even increases slightly in the first few weeks. The main goal initially is adaptation - and that takes on average 8 weeks.
Personally it was like someone flicking a switch in me around the 7-week mark. My efforts in the gym are on the increase again after a hellish lull - and that’s despite a fat loss regime.
JB
I’m on Day 7, and just want to know if this is a good days eating:
4 Whole Egg/2 Egg White Omlette
1/2 cup Broccoli
1 Slice Swiss Cheese
2 Breakfast Sausages
…540 cal, 41 f, 5 c, 47 p
Protein Shake PWO
…240 cal, 2 f, 6 c, 48 p
Hamburger
4 oz Chicken Breast
1 Slice Swiss Cheese
1 String Cheese
1/2 tbsp Olive Oil
…590 cal, 42 f, 0 c, 51 p
Protein Shake
4oz Steak
2 String Cheese
1 Slice Swiss Cheese
…590 cal, 35 f, 1 c, 63 p
Totals: 2045 cal, 118 f (54%), 14 c (3%), 211 p (43%)
These are the types of fats I eat everyday, any problem with anything here? BTW, I weigh 170 (down 6 since the start of this) at 5’10". Thanks for all the help!
[quote]ovalpline wrote:
Tirib, I seriously envy your patience.[/quote]
Man, you gotta have patience this time of the year especially when most folks start dieting. Remember when you first began…
The fundamental thing about the AD: it is a lifestyle, not a “diet”. You have to buy into the “proper way of eating” at some time, or you won’t last. By the “proper way of eating” I mean purely meat and veges - a palaeolithic type of diet. If left in the woods, to your own capabilities, you’d be surviving on meat, eggs, green plants (and their nuts), and insects; in whatever portions and combinations you could find. (Possibly fruit if in certain regions.) Early cold-weather man lived on bone marrow - google for macro the content.
Whether you want to believe this or not has no affect on this truth. Breads, processed foods, rice, flour, corn, milk (yes, milk), whatever you could find - pre-agriculture, is un-edible, meaning what we as humans are not adapted to eating.
The AD is paleo eating (with more structured macro ratios) with a weekend carb feed - initially with the goal of producing body-builders. The weekly re-feeds both trained body-builders to zero in on pre-competition nutrition, and create a more hormonally anabolic environment which muscles can assimilate nutrients and grow. The AD is human nutrition with a sport application or design. The AD has evolved, ONLY IN IT’S SELLING POINT, not in it’s principals. It has changed only in the way that it is communicated in order to make people, for a lack of a better term, “believe”.
You really have to almost forget everything you thought was true, and start your education over (research food contents and learn for yourself). Your body is going to react to all the years of poison by bloating, improper/uncomfortable bowel movements, hot flashes, sweating, etc; until it adapts. Stay with it against better judgment, in the beginning. More fat, more calories and minimal non-green plant carbs with help ease your bodily discomfort in the adaptation near the start.
Some points to keep in mind while you are creating your menus:
-
saturated fat is not to be avoided.
-
carbs are everywhere, look for them.
-
plant sugars are the only carbs to ingest during the week (ideally).
-
full fat meats, cheese, and eggs naturally have the proper fat/protein ratio that you are looking for. (coincidence?)
-
most fish has too much protein.
-
too much processed meats will make you feel like shit.
-
the weekly re-feeds are to be as prescribed at first - period. You need to learn how your body reacts to carbs - AFTER YOU HAVE ADAPTED. There are too many other reactions, coming from the change itself, that your body is feeling prior to adaption.
-
you don’t need to re-feed carbs to adapt to fat burning! You don’t ever need to eat the re-feeds. That is sport related… hormonally induced muscle building… and help to end the carb addiction. You will actually adapt much faster if you don’t fe-feed. (I’m sure my adversarial colleagues will voice here).
-
frequent alcohol intake destroys your efforts even worse on this program.
I know and understand that we advise to listen to your body and it will tell you what you need. Then we tell you just not to listen during your adaption phase cause it’s lying to you. I know how it sounds, but its correct. We all went through it with the same concerns. That’s why we try to get you through the adaptation quickly. Listen to the prescription during adaptation, and your body afterward, and only afterward.
Hope this helps some folks. Good luck
P.S. The vets know me as “sifuinkorea”. Changed my screen name.
very good informative post
Guys, I just thought I’d mention that I’m TA’ing at UCSD for a course entitled Biological Anthropology - The Evolution of the Human Diet (ANBI 141). I will keep you all updated with class information.
I will say this though: protein and fat subsistence economies and the evolution toward modern homo sapiens sapiens (yes, two sapiens, not a typo) are HIGHLY correlated.
Speculate away 
[quote]miniarnold wrote:
woul you suggest digestiv enzymes to help with all the meat pauli?[/quote]
Another one of my crackpot ideas is if you begin to depend on supplemental enzymes for digestion you may inhibit your body’s own ability to do the job itself. Why should it adjust if it doesn’t have to?
time, tiME, TIME is your best friend. I had practically every issue to one degree or another that everybody else is experiencing. I am not exactly a youngster anymore either, but every single one of them is a thing of the long lost past. This is almost like running a different operating system on your computer. You are demanding that your body change the fundamental source of it’s energy. IT TAKES TIME. The induction just plugs you in, it takes a while to get tuned up.
I’m with Pauli. Fiber is your best bet. Even benefiber or fibersure type supps may help for a while. I’m not saying don’t use enzymes, I just feel that it’s better to let your body develop it’s own digestive habits. BTW, enzymes are produced by the digestive system and fiber is not which is what makes the difference.
{I posted this on main forum by accident, so please forgive double post}
I’m in Day 3 of the diet, and have two basic questions where I think I could be doing something wrong:
1 - I’m drinking 1.25 to 1.5 gallons of water a day. Should I be doing this as part of this diet or not?
2 - My ratios and foods are good, but my calories are at 2,514. Does that sound about right? I’m trying to cut, drop body fat percentage. I’m 6’0 175…about 13 to 14% body fat.
3 - In 3 days I’ve gained nearly 1.0 lb. Is this normal at the start?
Thanks in advance.
[quote]hockeyroom28 wrote:
I’m on Day 7, and just want to know if this is a good days eating:
4 Whole Egg/2 Egg White Omlette
1/2 cup Broccoli
1 Slice Swiss Cheese
2 Breakfast Sausages
…540 cal, 41 f, 5 c, 47 p
Protein Shake PWO
…240 cal, 2 f, 6 c, 48 p
Hamburger
4 oz Chicken Breast
1 Slice Swiss Cheese
1 String Cheese
1/2 tbsp Olive Oil
…590 cal, 42 f, 0 c, 51 p
Protein Shake
4oz Steak
2 String Cheese
1 Slice Swiss Cheese
…590 cal, 35 f, 1 c, 63 p
Totals: 2045 cal, 118 f (54%), 14 c (3%), 211 p (43%)
These are the types of fats I eat everyday, any problem with anything here? BTW, I weigh 170 (down 6 since the start of this) at 5’10". Thanks for all the help!
[/quote]
I would say you need far more green veggies – use that chicken in a spinach salad olive oil and cider vin dressing
Congrats everyone!
An amazing past few days on this forum, with old timers coming out of the woodwork. I’m back on the diet, after about 6 months off, enjoying the ride.
Calzone, don’t mind the water. I remember DH himself saying that water is in some sense “anabolic” with this lifestyle. Drink up.
Don’t know what others would advise, but I sometimes take a fiber supplement. I don’t see why it would hurt, but be mindful of carbs.
Don’t worry about the temporary 1lb weight gain. I just started back on this diet myself. After three days I was strangely up 1.5lbs. Perhaps it was the body dealing with the unexpected rise in fat in its own way. I’m not sure. Whatever the cause, it’s now three days later and I’m about ready for a carb-up, down 5 pounds, showing abs that have been hiding for months. It’s incredible.
The body is an amazingly adaptive machine. With patience, your body will respond and this diet will reward you.
I’m 6,2, went from 210 or so to averaging in the mid to high 230’s since I’ve been eating this way with the same amount of bodyfat which is a pinch of about an inch next to my belly button. I can still fluctuate by 10 pounds over a weekend sometimes. If people would sit back and really grasp how radically you are changing the way your whole physiology, including your brain, is fed, nothing would be surprising or worth panicking over.
Weight, water and energy fluctuations, bloating, constipation, sweats, funky BO, etc, all par for the course. It all passes if you just give it a few months by the book to fully adapt. I’m tellin ya, this 7-Eleven, drive through society we live in has folks thinking that if something doesn’t happen in 15 minutes it never will.
[quote]calzone23 wrote:
{I posted this on main forum by accident, so please forgive double post}
I’m in Day 3 of the diet, and have two basic questions where I think I could be doing something wrong:
1 - I’m drinking 1.25 to 1.5 gallons of water a day. Should I be doing this as part of this diet or not?
2 - My ratios and foods are good, but my calories are at 2,514. Does that sound about right? I’m trying to cut, drop body fat percentage. I’m 6’0 175…about 13 to 14% body fat.
3 - In 3 days I’ve gained nearly 1.0 lb. Is this normal at the start?
Thanks in advance.[/quote]
That may be a little much. It won’t actually harm you, but it may flush out some water soluble micro nutrients. Plenty of water is a must though and you’re better off, within sane limits, getting too much rather than too little in my opinion.
[quote]Tiribulus wrote:
miniarnold wrote:
woul you suggest digestiv enzymes to help with all the meat pauli?
Another one of my crackpot ideas is if you begin to depend on supplemental enzymes for digestion you may inhibit your body’s own ability to do the job itself. Why should it adjust if it doesn’t have to?
time, tiME, TIME is your best friend. I had practically every issue to one degree or another that everybody else is experiencing. I am not exactly a youngster anymore either, but every single one of them is a thing of the long lost past. This is almost like running a different operating system on your computer. You are demanding that your body change the fundamental source of it’s energy. IT TAKES TIME. The induction just plugs you in, it takes a while to get tuned up.
I have a hard time going to the toilet tribulus even on a carb diet with alot of fiber in it, it was suggested to me that my digestion may not be working properly from a woman at the health food shop who assured me they are safe to use and can do so indefinately (enzymes)
Iam starting to use physillium husks today supplements called regucol and has prebiotics and good bacteria in. been using fibersure so far but im convinced it doesnt do anything as it dissolves instantly?!
Anyones sleep affected? i sleep bad at the best of times but been wide awake at 4am even after taking melatonin b4 bed time, so this morning at like 4am i thought of sum questions
Do i need to count the carbs in veg, i no i dount count fiber as thers no impact on blood sugar levels, but the carbs in veg?
What is the best for PWO just protin to hit the muscles faster, or add a fat source such as oil or cream?
How much fiber/physillium husks should i take per day and should i space the doesage out?
Thanks for help guys
[quote]Tiribulus wrote:
miniarnold wrote:
woul you suggest digestiv enzymes to help with all the meat pauli?
Another one of my crackpot ideas is if you begin to depend on supplemental enzymes for digestion you may inhibit your body’s own ability to do the job itself. Why should it adjust if it doesn’t have to?
time, tiME, TIME is your best friend. I had practically every issue to one degree or another that everybody else is experiencing. I am not exactly a youngster anymore either, but every single one of them is a thing of the long lost past. This is almost like running a different operating system on your computer. You are demanding that your body change the fundamental source of it’s energy. IT TAKES TIME. The induction just plugs you in, it takes a while to get tuned up.
I’m with Pauli. Fiber is your best bet. Even benefiber or fibersure type supps may help for a while. I’m not saying don’t use enzymes, I just feel that it’s better to let your body develop it’s own digestive habits. BTW, enzymes are produced by the digestive system and fiber is not which is what makes the difference.[/quote]
Trib,
I must say my friend that I have to kindly disagree with your thoughts on digestive enzymes. Actually, there is a lot of interesting research being coming out that because of mass farming and fertilizer use our natural body’s ability to digest food properly is impaired. Supplemental enzymes, especially proteis focused ones like Betaine HCL can actually dramatically improve the uptake of amino acids. On a diet like the AD this is especially important given that a large percentage of the diet is protein based. While fibre will help the GI as a whole, as will pre- and probiotics, enzyme supplementation is probably best suited for the AD.
Also, for those who are getting your blood work done, you should see if they can take a look at your blood at a cellular level through a microscope. This will really give you an insight as to whether you are digesting your foods well.
Finally, and this sounds silly but trust me it makes a huge difference, chew your food until it is mush. 1/3 of digestion happens in the mouth so when you are scarfing down your meals make sure you are taking your time to chew.
Nice to be back boys.
Sasha
Stil not got the hang of posting on this yet, messed up quoting previous post.
I have a hard time tribilus going to the toilet properly even on a carb diet with lots of fiber in it, the woman at the health food store suggested to me that my digestive system may not be working properly and be sluggish, she assured me the enzymes are safe and fine to use indefinately
I have been using fibersure daily but i am not convinced it works as it dissolves instantly?!
Starting to use physsilium husks today it has prebiotics and good bacteria in it
Thought of some questions this morning at 4am when i was wide awake
Do i need to count the carbs in veg, i no there is no need to count the fiber as it has no impact on blood sugar levels, but the carbs?
Whats best PWO just protein powder minus carbs to hit muscles faster or with a fat source like oil or cream?
How much fiber (husks) should i use per day and should i space out the doesage?
Is sweetners in hot drinks ok?
Thanx for help guys, i so want this diet to work