[quote]toddjacobs13 wrote:
I am curious what the posters on this board would consider to be minimum guidelines for vegetable intake.
Todd[/quote]
I go with 6-7 servings, 3 are spinach, the others come from broccoli and zucchini…occasionally celery and cauliflower.
Remember there are tons of reasons to get your veggies. If you don’t like chewing on large volumes of veggies, spinach cooks down quite a bit, especially in scrambled eggs and things like that.
[quote]toddjacobs13 wrote:
2. Up your water. This diet seems to thrive on high water intake. Water just flows right through you. I know this has been true for me, and I get the sense from other posters as well. I wake up every morning needing a ton of water, and I am drinking over a gallon a day.
[/quote]
I think this might have been one of the big problems I was having. Yesterday I drank a ton, maybe 1.5 gallons total. I also took two Spike before my horizontal push/pull workout. I beat my previous Bench PR by 16lbs, and my previous record in the row by 25lbs. It wasn’t even a “PR Day”, I just felt too good to stop going. I think the good feelings were the result of a couple of things:
1.increased water intake
2.huge but quick carb load this weekend, I only loaded for 24hrs, to see how it would feel. I took in around 750-800g carbs during this 24hr period though, so I only really modified the time I was loading; It made a big difference I think.
3.way more complex carbs this weekend, a lot of cereal, pasta, bread, crackers, etc.
4.dialed back the bacon and processed meats a bit (but I was eating a ton of it), replaced them with steak, pork, other unprocessed meats.
5.I can’t discount the effect of the Spike, but I don’t think it made that big of a difference.
I also examined my records this morning. As of yesterday I’m up to 171lbs, a 16lb. increase from when I started this diet 6 weeks ago. My caliper measurments haven’t changed much, but my waist has shrunk by 1 inch.
Hey DH, you were right man! The numbers don’t lie. Thanks a bunch guys!
-CA.
Hey guys I’ve been looking for a good bulking diet that will allow to gain muscle while as the same time minimizing fat gain (My reasoning for not doing a conventional bulking diet ala JB’s Massive Eating is that I’m not starting very lean at 170 lbs. 15% bf 17 years old)
Anyway from what I’ve gathered so far by reading this thread is that this diet will do that. People gaining upwards 10 pounds of LBM while at the same time dropping an in inch off their waist sounds very appealing.
I hate to ask this but as a poor high school student I don’t have the money to throw at a book that could end up not even working for me. What I’m asking is if someone could explain to me enough of the diet in order to be able to actually do it. I understand the basic concepts(high fat, low carb, moderate protein, weekend carb up)Is this asking too much?
[quote]H.D. wrote:
Hey guys I’ve been looking for a good bulking diet that will allow to gain muscle while as the same time minimizing fat gain (My reasoning for not doing a conventional bulking diet ala JB’s Massive Eating is that I’m not starting very lean at 170 lbs. 15% bf 17 years old)
Anyway from what I’ve gathered so far by reading this thread is that this diet will do that. People gaining upwards 10 pounds of LBM while at the same time dropping an in inch off their waist sounds very appealing.
I hate to ask this but as a poor high school student I don’t have the money to throw at a book that could end up not even working for me. What I’m asking is if someone could explain to me enough of the diet in order to be able to actually do it. I understand the basic concepts(high fat, low carb, moderate protein, weekend carb up)Is this asking too much?[/quote]
Not to be flippant dude, but that is asking too much. The diet has been outlined many times over in this very thread, as well as in Shugart’s “Eat Like A Man” articles. Read the thread, the whole thread, search for Shug’s article. This should get you where you want to go.
-CA.
H.D.
I have Dr. D’s book, and while I certainly recommend getting it if you can afford it, there’s really not much in there that you won’t find on this thread. If you read the thread carefully, there is more than enough to get started on the diet.
Once you’ve been on it for a spell, (I’ve been eating this way for about two months now,) you can begin tweaking things to optimize it. You make it your own. I recommend the diet, but only if you’re willing to keep a food log, at least for the first few weeks. I think logging food intake has been crucial to making this a success for me. My bodyweight has stayed the same, but my waist has shrunk considerably.
Best of luck.
[quote]H.D. wrote:
Hey guys I’ve been looking for a good bulking diet that will allow to gain muscle while as the same time minimizing fat gain (My reasoning for not doing a conventional bulking diet ala JB’s Massive Eating is that I’m not starting very lean at 170 lbs. 15% bf 17 years old)
Anyway from what I’ve gathered so far by reading this thread is that this diet will do that. People gaining upwards 10 pounds of LBM while at the same time dropping an in inch off their waist sounds very appealing.
I hate to ask this but as a poor high school student I don’t have the money to throw at a book that could end up not even working for me. What I’m asking is if someone could explain to me enough of the diet in order to be able to actually do it. I understand the basic concepts(high fat, low carb, moderate protein, weekend carb up)Is this asking too much?[/quote]
DH,
Many thanks for the advice. Will log temp on carb days ie Fri and Sat for me as that is our weekend here in Dubai. Interestingly, temp today was 96.6, this was after a killer workout last night where I did PR on deadlift and squat (am into week 3 of CW TBT), will wait till next wednesday to get a full weeks log of temp
I was wondering what would happen if I ditched HOT-ROX on this diet. I have about 10 days supply left and wont get my next bottle for about a month. HOT-ROX is not available easily here.The closest supplement available would be Animal Cuts, so might try that or just up the calories to ensure Thyroid keeps humming
Reading the other posts on T-Mag has made me realise that I have developed fat phobia which means I am always in cutting mode and am limiting mass and strength gains.
I have added decent size and strength on the AD while getting leaner and all this has been achieved with calories at 12-14 times bodyweight,surely strength wud increase much better if i go 16-18 times body weight even if I put on a little fat.
I guess I will have to get rid of the fat phobia if I want to put on some serious size in the next one year.
D
[quote]Disc Hoss wrote:
Well this post involves a few issues. Normal is assumed to be 98.6 but that is not usually the case. There is a range and the above number was an average. What you really needed was to see what your average daily was before you use AD. Then we could compare apples to apples. As it stands, I’d check your temp on Sat, Sun, and Mon when you should have plenty of CHO telling the body to optimize T3. Then compare this to the rest of the week. With the stored glycogen and the minimal daily intake, you should be fine with respect to Thyroid levels. Because we don’t know your measured average before the AD, then I’d go by strength levels and clothing fit. Many people make the mistake of assuming that all people are 98.6. Acutally I think it’s closer to 98.2 for an average and that has a range of probably +/- .5
Again, see how you do on the carb days and then compare this to the rest of the week.
But really if you are strong and getting visibly leaner, then you’re cool all the way around.
DH
dxbdude wrote:
Hello all,
I am on my 4th week of AD and so far everything is great. started taking my temp in the AM after waking up and found out that it hovers aroung 97.4-97.6. Now this is almost 1 degree less than the normal body temp. I am guessing this is due to metabolism going down. I am 174lbs and consuming between 2000-2500 cals with 55-60% fats, 50-55% protein and about 5% carbs. Also taking HOT-ROX(not the maximum strength one) everyday 2x2 caps.
Do I need to bump up my cals cause am still gaining strength in the gym but body temp stays at 97.5. Thanks,D
[/quote]
Random stuff I’ve noticed this week - my carb up (see my previous post - this was my first kinda real carb up after transitioning to the AD from the T-Dawg2.0) was less than spectacular - I felt bloated, got no special pump or rebound strength benefit, etc…But no biggie - I knew that it’d be a few more 5/2s before I was in the groove.
Now, mid-week I’m feeling pretty crappy, weak and flat. Again, not complaining, just noting. I suspect that just as my body wasn’t metabolically primed for the carb up day, it likewise isn’t as ready to shift back to <30 CHO a day either right now.
I suspect I need to keep my carb up to 24 hours this weekend to hopefully help facilitate better adaptation. I’ll see how it goes and post again this time next week.
BTW, I’ve noticed the pencilnecky, schmeasly V-Diet threads are still going. How fucking miserable must those folks be? I’d say we rally and go cyberkick their asses but it just wouldn’t be sporting as weak as they must be. There’s so much meat, eggs and bacon in this thread that a cat 5 hurricane won’t budge it. Best thread ever!
This may not specifically belong on this thread, but I’ve been experimenting with a pseudo Anabolic formula. I low-carb it for 3 days and every 4th day I don’t “load”, but rather have 1 large high GI meal (my favorite being Chicken Breast w/ copious amounts of teriyaki sauce and white rice). If I low carbed properly the three days prior, the pumps are absolutely insane with hardly any spillover. Food for thought perhaps?
Sorry this post didn’t have any greater importance than that of its anecdotal nature.
[quote]Charles Atlas wrote:
H.D. wrote:
Hey guys I’ve been looking for a good bulking diet that will allow to gain muscle while as the same time minimizing fat gain (My reasoning for not doing a conventional bulking diet ala JB’s Massive Eating is that I’m not starting very lean at 170 lbs. 15% bf 17 years old)
Anyway from what I’ve gathered so far by reading this thread is that this diet will do that. People gaining upwards 10 pounds of LBM while at the same time dropping an in inch off their waist sounds very appealing.
I hate to ask this but as a poor high school student I don’t have the money to throw at a book that could end up not even working for me. What I’m asking is if someone could explain to me enough of the diet in order to be able to actually do it. I understand the basic concepts(high fat, low carb, moderate protein, weekend carb up)Is this asking too much?
Not to be flippant dude, but that is asking too much. The diet has been outlined many times over in this very thread, as well as in Shugart’s “Eat Like A Man” articles. Read the thread, the whole thread, search for Shug’s article. This should get you where you want to go.
-CA.[/quote]
Alright, I was just concerned that I would miss something that may have remained unmentioned in this thread. Excuses aside, I’ll make sure to actually read the whole thread instead of skimming over it. I’ll also check out the article. Thanks
[quote]Ramo wrote:
H.D.
I have Dr. D’s book, and while I certainly recommend getting it if you can afford it, there’s really not much in there that you won’t find on this thread. If you read the thread carefully, there is more than enough to get started on the diet.
Once you’ve been on it for a spell, (I’ve been eating this way for about two months now,) you can begin tweaking things to optimize it. You make it your own. I recommend the diet, but only if you’re willing to keep a food log, at least for the first few weeks. I think logging food intake has been crucial to making this a success for me. My bodyweight has stayed the same, but my waist has shrunk considerably.
Best of luck.
H.D. wrote:
Hey guys I’ve been looking for a good bulking diet that will allow to gain muscle while as the same time minimizing fat gain (My reasoning for not doing a conventional bulking diet ala JB’s Massive Eating is that I’m not starting very lean at 170 lbs. 15% bf 17 years old)
Anyway from what I’ve gathered so far by reading this thread is that this diet will do that. People gaining upwards 10 pounds of LBM while at the same time dropping an in inch off their waist sounds very appealing.
I hate to ask this but as a poor high school student I don’t have the money to throw at a book that could end up not even working for me. What I’m asking is if someone could explain to me enough of the diet in order to be able to actually do it. I understand the basic concepts(high fat, low carb, moderate protein, weekend carb up)Is this asking too much?
[/quote]
Thanks Ramo.
H.D., you REALLY need to read the entire thread to begin to grasp the AD. However, the following should get you started…
Initial 12-day:
Doc D suggests that the newcomer maintain their current total caloric intake. Just make sure that you get the recommended 40-60% Fat, 40-50% Pro, and 4-10% Cho. As this thread has stressed, you need to force your body to shift to utilizing Fat as its predominate fuel source.
First carb-up weekend:
Remember that the carb-up macronutrient ratio is approximately the following: 20-40% Fat, 15-30% Pro, 35-60% Cho. While you can technically consume an “unlimited” amount of carbs from any source, you should be wary of consuming outside of this ratio initially.
After the initial 12-day and first carb-up weekend, you’ll need to begin to decide what your goal is. Do you want to gain lean mass, strength, or lose BF?
Per Doc D:
Gain = (25xBdywt)
Strength = (17-25xBdywt)
Cut = (subtract 300-500 calories from your daily total per week until desired outcome)
Your macronutrient ratios will remain within the above percentages, but you will need to find what works best for your body. As DH has stated many times, once you are fat-adapted for a long period of time, it’s a different game.
Good luck! And don’t forget a solid training regimen.
[quote]zdrax wrote:
This may not specifically belong on this thread, but I’ve been experimenting with a pseudo Anabolic formula. I low-carb it for 3 days and every 4th day I don’t “load”, but rather have 1 large high GI meal (my favorite being Chicken Breast w/ copious amounts of teriyaki sauce and white rice). If I low carbed properly the three days prior, the pumps are absolutely insane with hardly any spillover. Food for thought perhaps?
Sorry this post didn’t have any greater importance than that of its anecdotal nature. [/quote]
welcome to carb cycling 
I’m sorry I lost the information in all these pages, but what was the thing about drinking shots of vinegar during the carb loads? Sorry again.
2 tbsps of vinegar before a meal will reduce the spike in blood concentrations of insulin and glucose that come after a meal.
I also use 400-600mg of ALA per meal during the carb-ups.
[quote]H.D. wrote:
Alright, I was just concerned that I would miss something that may have remained unmentioned in this thread. Excuses aside, I’ll make sure to actually read the whole thread instead of skimming over it. I’ll also check out the article. Thanks[/quote]
You’re welcome. Happy reading.
-CA
[quote]Disc Hoss wrote:
Joebob,
How’s the progress on working toward the DL record?
DH
Joebob wrote:
I have just completed my sixth week of the AD and I have had a mild crash each week with the exception of this week. I would usually crash on Thursday or Friday, but not this week. On Thursday and Friday I consumed 4 tablespoons of Olive oil with each meal which is double what I take Monday thru Wednesday. I think this helped with not crashing and I actually had a lot of energy and was in a great mood both days. I think I am figuring this thing out.
This weekend I have kept my carb load to 36 hours which it might be too early to tell, but I think 36 is optimal for me. My scale weight is about the same as when I started, but my body fat is down. All of my training partners have been telling me that I am looking big and that my midsection is looking good. They’ re all now wanting to borrow the AS. In six weeks I will start my first cycle of Carbolin 19 and six weeks after that I will pull the Junior 198 Raw American deadlift record.
Joe
[/quote]
So far so good. The meet is October eighth so I have about four weeks of solid training left. I have to pull 527 to set the record and I am about 25 lbs. shy of that now. As you know 25 lbs. is a lot to add to your DL in 4 weeks. Either way I will set the state record. I decided to wait on the Carbolin 19. The meet is drug free and I don’t want anything to happen, although I doubt Carbolin 19 would show up on a test. I want to be honest about it. After this meet I got to get some time pulling in my Metal suit and I am going to switch from conventional to sumo stance. My sumo is only about 30 lbs less than my conventional. My back can’t take too much more conventional pulling. My next meet after this is the AAPF Southern States on November 3rd and I think I might do the APF Southern States on December 4th, they are both full meets. That will make seven meets this year. After the December meet I am going to take some time off from competing and try to move up a weight class or two I might even do a little EDT or maybe some CW stuff.
JOe
Alright, Since starting the AD on July 4 here is where I am. My goal is to lose fat, keep/build strength. My main training is Brazillian Jiu Jitsu and complementary activities.
I’ve not paid much attention to calories. My carb ups are 36 hours and not too clean. I just took a week and a half off of training (coming off neck surgery so I have to take it easy sometimes). Though I try to eat every 3 hrs I eat a lot of food and I eat it whenever I want, or whenever I feel hungry.
I’m down to 204 consistently from 217.
I feel better too.
I don’t find it difficult to stay on, I don’t crash and don’t really have cravings. When I eat a lot of carbs on the weekends I some times have GI ‘disturbances’. I think this weekend it was from too much milk, which DH recommends you drop.
I’m doing no cardio outside of jiu jitsu. In the past I’ve gotten good results with the heavy bag version of High octane cardio. Soon I’ll have a bag at my new place and I expect the last bit of fat to come off easier when I’m actually working out.
Overall I love the diet.
fiber update:
I’ve found some Low-Carb tortillas at Costco of all places, and the ingredients are all natural, they even use whole wheat flour! The best part is that each one has 7 grams of fiber in it and only 6 grams of carb-carbs in it. It’s a pretty sweet deal if you ask me, throw one or two of these into your diet and you’ll be AOK. Suggestions, quesadillas or steak burrito with lots of cheese, and of course a lunch-wrap type of thing.
Lately I’ve been keeping the diet strict enough that I’m good with downing two of these tortillas a day and having no problem staying at 30 grams of carbs a day. Hope this helps some of ya
[quote]CU AeroStallion wrote:
fiber update:
I’ve found some Low-Carb tortillas at Costco of all places, and the ingredients are all natural, they even use whole wheat flour! The best part is that each one has 7 grams of fiber in it and only 6 grams of carb-carbs in it. It’s a pretty sweet deal if you ask me, throw one or two of these into your diet and you’ll be AOK.[/quote]
Sweet deal… a quick 14g of fiber to keep the plumbing on track. Good heads-up.
not to one up you, but if look for whole wheat tortillas made by “La Tortilla Company”. 8g fiber, 3g “carbs”. good deal.