OK. SO I have read a majority of this thread. Read the Metabolic Diet. Just finished week 6 on the diet. I am very confused why I have either lost a pound or stayed even. I’m baffled, I’ve done everything by the book. I’ve done a CKD a couple years ago with great success. Wondering if anyone has any ideas. Thanks.
My body must already be readily able to process fat as energy.
I started today, and right now, 5:17 afternoon, having no more than 2 grams of carbs from salad, I am hyper as hell.
If this diet works for me, it will be a new lifestyle.
After my carb-up I felt great. Last week was my first one (36 hour carb up) and pigged out so I decided to try a 12-14 hour one. I really really liked it. Today I woke up with full muscles and not bloated at all. I took in about 600g of carbs in the 12-14 hour period.
I think I found my sweet spot already :-). During the carb up I took almost no water so I think thats one of the reasons why i didnt feel bloated. Today howerver after waking up and drinking some water I feel a little puffy but I’m sure it will be gone by later or tomorrow morning.
Zluke, I can’t remember off the top of my head but check the book again. Your fat intake should NOT be more than 55%, maybe 60% tops. Protein should be around 35-45%. I’m at work and my e-book is in my home computer so check. I counted BCAA’s.
Supplements/exercises recommended are in the book, but the only diet-specific supplements I used are BCAA’s and Surge (I didn’t count the sugar in it and still lost fat). I also used basic stuff like ZMA and Low-Carb Metabolic Drive. I don’t see the point of speeding up the transition phase. If you have a lot of weight to lose then you’ll be doing this for a long time. It took me 6 months of trial and error to lose 45 pounds.
Scotty2, you didn’t put in enough information. What is your goal? Height/weight/bodyfat? Average calories consumed? Macronutrient ratio? Exercise type and frequency? If you were trying to lose weight, according to the book try cutting 200-500 calories (all from fat, and 1g fat = 9 calories) daily for 2 weeks and see if you improve.
Lolpie, you will do a lot better on the diet if you stick with cafeteria food… too much trans fat from BK. The AD works great for natural fats but not for fake fats. Use an online food log like FitDay.com and, seriously, read the book and educate yourself about the nutrients (carbs, protein, fat, and fiber). You will have more control in your diet if you are stricter with it, and you will be able to get your results (weight loss or gain) just by willing it.
What about the training regime on this diet? I train three days a week ( Sunday, Tuesday and Thursday ).
A typical weeks training may go something like this
Sunday:
Squats 10 x 3
Chins 10 x 3
Incline Bench Press 3 x 10
Dumbbell over head press 3 x 10
Dumbbell rows 3 x 10
Tuesday:
Decline Bench Press 10 x 3
Bent over rows 3 x 10
Military Press 10 x 3
Pull ups 3 x 10
Barbel Curls 3 x 10
Tricep rope push-downs 3 x 10
Thursday:
Dead-lifts 10 x 3
Flat Bench Press 3 x 10
Rack Chins 3 x 10
Lateral raises 3 x 10
Chins 3 x 10
Is this sufficient for this diet to be effective? I have done CKD in the past with the notion that you carb up immediately after your “depletion” workout. This was fine at the time as I used to workout on Fridays and I would time the depletion workout to allow Friday night and all day and night on Saturday to do my carb up but now I cant do a session on Fridays due to work commitments but would still prefer to start my carb up then as the Weekend just lends itself perfectly to being the best days for it:).
Does this matter? I mean will it be less beneficial to my success on this diet if I concluded my weeks workout sessions on the Thursday but did not start my carb up till the Friday night? Or am I missing that window that so many people talk of?
Ok, is it me or is the amount of calories he says to consume without carbs quite alot?
This food is keeping me full most of the day, says im supposed to have 2800 minimum, as well as the factor of price, i can only even manage to eat 2400 calories on this diet without feeling uncomfortably full.
But due to the extreme amount of protein in this diet, I’m wondering if such a high amount of calories is even needed to build muscle.
And i can’t add some more fat to boost calories because they are already making up 64%, any suggestions or experience with the amount of food necisary?
[quote]Aiotad wrote:
Ok, is it me or is the amount of calories he says to consume without carbs quite alot?
This food is keeping me full most of the day, says im supposed to have 2800 minimum, as well as the factor of price, i can only even manage to eat 2400 calories on this diet without feeling uncomfortably full.
But due to the extreme amount of protein in this diet, I’m wondering if such a high amount of calories is even needed to build muscle.
And i can’t add some more fat to boost calories because they are already making up 64%, any suggestions or experience with the amount of food necisary?[/quote]
What are your goals?..personally I went right into cutting phase and since I knew my maintaining calorie intake I just went by what I knew about my own body.
He gives a high amount of calories for the transition to make it easier. If you can handle lower calories and know where you should be…go ahead and lower it. Just keep your fats high,your protein moderate and your carbs low.
At the current situation between moving houses with no time on my hands,
Im going to just carb cycle.
Ive never been known to gain fat either.
Quick things:
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I do believe a workout (full body circuit or whatever) before carb-up is helpful.
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Vary your calories during the week; keep your body guessing; it helps.
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Eat more eggs than you are eating currently.
Deadlifts 400+, bench 300+ earlier this week at a shade over 185. Not bad. Great idea to specify goals. Keep the updates coming everyone.
[quote]steven alex wrote:
What about the training regime on this diet? I train three days a week ( Sunday, Tuesday and Thursday ).
A typical weeks training may go something like this
Sunday:
Squats 10 x 3
Chins 10 x 3
Incline Bench Press 3 x 10
Dumbbell over head press 3 x 10
Dumbbell rows 3 x 10
Tuesday:
Decline Bench Press 10 x 3
Bent over rows 3 x 10
Military Press 10 x 3
Pull ups 3 x 10
Barbel Curls 3 x 10
Tricep rope push-downs 3 x 10
Thursday:
Dead-lifts 10 x 3
Flat Bench Press 3 x 10
Rack Chins 3 x 10
Lateral raises 3 x 10
Chins 3 x 10
Is this sufficient for this diet to be effective? I have done CKD in the past with the notion that you carb up immediately after your “depletion” workout. This was fine at the time as I used to workout on Fridays and I would time the depletion workout to allow Friday night and all day and night on Saturday to do my carb up but now I cant do a session on Fridays due to work commitments but would still prefer to start my carb up then as the Weekend just lends itself perfectly to being the best days for it:).
Does this matter? I mean will it be less beneficial to my success on this diet if I concluded my weeks workout sessions on the Thursday but did not start my carb up till the Friday night? Or am I missing that window that so many people talk of?[/quote]
You are fine as long as you keep your carbs under 30gram between thursday and the start of your carb up.
I’m on day 10, and have been getting around 42g of non-vegetable carbs just from my protein powders, traces in cheese, 1g per serving in egg whites products, daily serving of peanut butter, etc etc.
Will this negatively effect my body making the switch? I mean how will I know if its made? I’m leaning out in the middle area it seems. But I’m not in ketosis (urine tested keto sticks)
So how do I know if I’ve made the switch? Do ya’ll think I’m alright?
So far I have been reading this thread avidly right from the start trying to amass all the details ( or as much of them as will fit into my porous cranium )before I start the diet for myself. For the last eight or nine days I have just been doing a standard Keto diet while I read the comments left by all you guys.
If instead of Keto I had been doing the AD over this last week I would of course be heading for my first carb up this weekend would it be wise to carb up over the weekend then start the AD on Monday? Or would it be better to immediately switch over to AD and start the twelve day induction all over again? What would be the harm if you went drastically more than the twelve days WITHOUT a carb up?
I have a questions for the vets. Does one have to do cardio in order to deplete glycogen or does weight lifting 4-5 times a week enough to carb up on the weekends?
Where in the book Doc says to count souluble as 0.5 carb and insoluble as 0 carbs? Ran through it and didn’t find anything on that topic…
BTW, who has seen the original video which is sold on the cd-rom? Is it worth watching?
[quote]BF Bullpup wrote:
Scotty2, you didn’t put in enough information. What is your goal? Height/weight/bodyfat? Average calories consumed? Macronutrient ratio? Exercise type and frequency? If you were trying to lose weight, according to the book try cutting 200-500 calories (all from fat, and 1g fat = 9 calories) daily for 2 weeks and see if you improve.
[/quote]
Trying to lose fat. 6’2 290 BF prob a touch over 20%. First 12 days ate 4500 cals 60/35, lowered to 4000 week 3, same ratio. Again lowered to 3500(which is bw X 12), all with same ratios. This is week 7, changed macro ratios to 55/40, still @ 3500(closer to 3400). Weights 5X/week, cardio 3X/week.
Sort of fucked up big time today and had quite a few shots of vodka:( Though I did have something major to celebrate ( my brother in law and his wife have just had a beautiful baby daughter:) I didnt plan on drinking anything but felt horrible not toasting the new arrival so after eschewing the champagne and wine I just went for the vodka instead.
I also endeavoured to keep my cals down today. I am just going to write it off totally and go on as usual. I am going to watch my local rugby team this Friday evening so have decided to have a carb up then and all day Saturday and then begin the AD proper on Sunday. Do you think drinking the vodka has put me back a pace or two regards fat loss?
Hey guys,
I’m on day 3 of the 12 day transition phase and I’m doing fine so far, but I have one question. I eat frozen broccoli (with the only ingredient listed being broccoli), but I looked at the macronutrient info anyway to make sure I’m not being ‘hidden-carbed’ to death.
4g carbs (per cup)
-2g fiber
-1g sugar
-doesnt list where that final carb is coming from.
Each bag has 5 servings, and I usually eat 2 bags a day, so I’m wondering if I should count that 1g sugar towards my daily limit.
Thanks!
Steven - Although it is best not to drink any alcohol, sometimes drinking is unavoidable (and desired). As among the hard alcohols, vodka was a fairly good choice. I like vodka with club soda or sprite-zero. I’m no expert, but I consider red wine the “best” alcohol with regard to dietary effects.
Sayjin – You eat a lot of broc, my friend. You can subtract the fibrous carbs from your carb total [4g - 2g], so – in general – my advice is to eat up. That said, try to stay under 30g carbs per day. While green veggies are amazing, there is a whole nutritional universe out there besides broccoli. Explore.
Quick question - how many of you cycle calories throughout the week? Do you do a simple Low/High cycle if you do? I have never tried it (on purpose) and am thinking of giving it a shot… consuming 300-400 less cals on non-training days.
kkeane,
Yeah, that’s what i do. I aim to have an average of 3000 calories per day, so it makes 21000 per week. On off-days i have 2750 and on work-out days i have 3250.
You may keep your meals the same each day, but the difference between off and on days will be that you toss in peri-workout drink.
I am on transition phase currently and i love my training days cause i eat like a king 