There’s been a talk about detrimental effects of too much protein on this diet: some people advise not to consume more than 1.5g of protein per pound of bodyweight per day. Otherwise, as they say, the body starts producing glucose from protein and this makes you feel crappy and not burn fat.
I i weigh 191 and consume 320 pro and 275 fat, which makes 35% pro / 65% fat. And this makes ~1.7g of pro per pound.
I was just wondering what everybody think about this issue.
Ad B,
I second what you said about carb ups. I’ve been reading this thread from the beginning and i am actually a bit surprised, that a lot of people, although being very meticulous on weekdays, go overboard with carbups and eat whatever tastes good. I feel that i am cheating even when i am eating instant oat-meal (not steel-cut or raw) and potatoes :)) Actually, i do allow myself one cheat-meal, but i call it cheat-meal because i eat it at the restaurant and i can’t count it’s macros and calories.
[quote]Matt007 wrote:
Oh one other question. I started this diet essentially yesterday (tues) should I go thru till friday then have my carb load on the weekend and continue the rotation in that order?[/quote]
[quote]Gymjunkie wrote:
Hey Guys,
I have been on the low carb lifestyle for well over a year now and am currently dieting down(been going strong for 30 weeks now) and have just about reached my goal.
I am doing my hw on mass gain diets and certainly feel that I have to stay on a low carb diet with a carb up even while gaining lean mass. I have learned that I am VERY carb sensitive. I initially started using the AD(Over a yr ago), but gained ALOT of fat with muscle when using it for mass gain. I guess, it was mainly due to NOT monitoring calories during the week or on the weekend carb up…I foolishly used my weight gain as progress assessment, along with strength gain.
I want to know what variations of the AD others have used/use in order to gain lean mass only. I was reading into either the caveman style diet, Eating mainly root veggies, fruit, nuts and meat…with a carb up day Or Poliquins 4 days low carb, 1 day high carb. I guess, there are plenty of variations to utilize whilst on a low car diet, just a matter of what suits and proves progressive.[/quote]
Your questions have been answered very thoroughly by another knowledgeable poster, but I would like to add some of my own personal experience as well. I have been on this diet for about a year and a half (excluding a four month span) and most of the time was using it to gain mass. It worked very well, but I experienced a little of what you are talking about - at times it seemed I was gaining too much fat. What I found was when I watched my fat sources carefully during the week, it made a big difference in fat gain, especially keeping Sat. Fat balanced with mono- and poly-.
For instance, there are a couple ways to get 40 grams of protein and 30 grams of fat in a meal. One would be to cook a hunk of fatty ground beef and add a slice of cheese. Easy. The other would be to cook up a mess of chicken and add olive oil or other healthy fat. I found that the more I chose the first option, the more fat I gained… and when I chose the second option more, the less fat I gained. This could be individual but it’s just something to think about.
Just in addendum, obviously I am not trying to undercut anything that Ad B is saying, but during periods that I was working out hard and being VERY careful with my fat balances (even eating more mono/poly than sat fat) I was going all out on carb ups and never really contained myself.
OF COURSE this could be individual. I tend to think that there is ALMOST no wrong or right solution to some of the problems on this diet because finding out how your OWN body responds to one way or the other is key. This is done by staying the course and doing the diet for a long period before tinkering with it, which is what the Dr intended people to do in the first place
EDIT: hit “submit” before I was done!
Thanks for the feedback guys. When I gained all that Fat, my weekly intake of fat was VERY dirty…Cleaning that up will make a world of difference. I will see how I go.
GJ
Ok thanks guys. I couldn’t find the reference that said 12 days Hi F/P Lo C, then 5/2 etc. I’m guessing going straight onto the 5/2 split wouldn’t allow for the metabolic shift to burning fat rather than carbohydrates…?
Thanks for the feedback AdB too. I’ve always felt stronger on low carbs too, and still managed to get massive pumps (not that that’s anything in and of itself), so I know that low carb doesn’t flatten me out too badly…endurance doesn’t appear to be aproblem too but i’ve always done 20rep squat routines and similar styles of training, so supported with beta alanine I seem to do ok there too…
As long as my diet outline looks ok, and i’ll watch my intake on teh days I do carb up…
CJK,
I know what your saying and most times, if you are working out very hard and choosing good food sources during the week, the weekend can be much more relaxed. however, Ive seen and heard of alot of people that have tried to use the diet to gain mass with minimal fat loss but to no avail due to this slackness and overeating at the weekend.
I, like you do also, think that the AD is the superior way to eat, and for that reason i wanted to outline something that can become problematic.
Like you pointed out, it is very individual and again, people should stick it out and experiment to see what works optimally for them.
Good post 
[quote]Ad B wrote:
CJK,
I know what your saying and most times, if you are working out very hard and choosing good food sources during the week, the weekend can be much more relaxed. however, Ive seen and heard of alot of people that have tried to use the diet to gain mass with minimal fat loss but to no avail due to this slackness and overeating at the weekend.
I, like you do also, think that the AD is the superior way to eat, and for that reason i wanted to outline something that can become problematic.
Like you pointed out, it is very individual and again, people should stick it out and experiment to see what works optimally for them.
Good post :)[/quote]
I think between us we covered the two main problems associated with gaining to much fat while on the AD :). I have seen the issue that you described happen of course, but you pretty much covered it as well as I ever could!
Anyway, a question directed more toward the vets (Ad B i would love to hear you chime in if it applies to you) - how often have you consumed alcohol during the week, during your low carb periods? I am talking how many times EVER, do you regularly, etc. For instance vodka, baccardi… technically when you go out you could have at least one Jack and diet coke.
I ask because I have heard Dr. D break it down and say that while it doesn’t have carbs, it DOES affect lipid oxidation. (how much fat your body is burning) With that knowledge I have not made it a habit (in fact I can’t remember ever doing it…) but does anyone occasionally indulge during the week and did you notice any adverse effects?
first post, but fourth week on this diet. i’m a thin female, 42, just starting with weights, definitely need to put some muscle on. i have a couple questions:
i drink 2-3 glasses of wine with dinner on carb day, and it completely knocks me out, way more than when i was not on this diet. i was wondering why. doesn’t this diet train the body to use ketones efficiently and isn’t alcohol a big helping of ketones, so why wouldn’t the alcohol be used as ready energy instead of being so sedative. i don’t mind because my carb day is sunday and i rather enjoy my wine in the evening and then just passing out! just curious! also, i am assuming if one wants to have wine, carb day is the day to do it, right?
one other question. if one is limiting carbs to 30gms during the week, does it really matter how you get them? i find veg doesn’t do anything for me, and when i just eat protein, fat and veg, i am slower on the tennis court. but if i get those 30 gms by eating 1/2 cup of natural ice cream (cream, sugar, eggs, vanilla) then i get more bang for my carbs, and am quicker and stronger on the court. so, nutrition aspect aside does it matter? (i make broths with bones and veg so i get lots of veg vitamins/minerals without carbs.) appreciate any input!
CJK, interesting topic
This is something i dont really have any experience with to be honest. I stopped drinking socially about 2+ years ago, before even starting the AD so i couldnt actually say if it attributed to any negative affects.
Alcohol though, like you right said does halt lipolysis, as the body will always burn the calories from the alcohol to rid the body of it, because of the toxic nature of alcohol. Another negative affect is the effct it has on testosterone output and obviously with this diet, that is one of the most beneficial aspects (an increase in circulating testosterone).
With that said, im not really sure how much of a negative impact, a couple of j&C’s would have and obviously would be linked to the amount you had.
If everythings going in the right direction with your training and nutrition i dont see why someone shouldnt see if it does have a noticeable effect on them or not.
side note: what are your goals, training style etc like?
[quote]Ad B wrote:
CJK, interesting topic
This is something i dont really have any experience with to be honest. I stopped drinking socially about 2+ years ago, before even starting the AD so i couldnt actually say if it attributed to any negative affects.
Alcohol though, like you right said does halt lipolysis, as the body will always burn the calories from the alcohol to rid the body of it, because of the toxic nature of alcohol. Another negative affect is the effct it has on testosterone output and obviously with this diet, that is one of the most beneficial aspects (an increase in circulating testosterone).
With that said, im not really sure how much of a negative impact, a couple of j&C’s would have and obviously would be linked to the amount you had.
If everythings going in the right direction with your training and nutrition i dont see why someone shouldnt see if it does have a noticeable effect on them or not.
side note: what are your goals, training style etc like?[/quote]
My gut reaction (just from my individual experience with the way my body responds to the diet) is that I could have a couple every once in a while and it would not have too much effect… and when I say every once in a while I mean once MAYBE twice a month. (During the week that is) I enjoy beer on the weekend, just try to keep it in moderation and get good carbs in as well.
Goals are mainly strength with a tad bit of body recomp. I am trying to slowly gain 10-15 and will probably take SEVERAL months to do so… meanwhile just trying to get stronger. I train with a GFlux mentality, about 6-10 hours of exercise a week with strength training, high intensity aerobics, and low intensity aerobics.
You mentioned alcohol’s toxicity… this was never more apparent to me then when I stopped drinking and saw improved results. I have just taken several months and didn’t drink- there is definitely a difference. However I enjoy it so I strive to maintain a balance between enjoying myself and getting results!
edit AGAIN: said that it would take me a month to gain 10-15 on accident… i wish
I like it. the G-flux mentality is a great way to go on the AD. i say this for the masses…
Because the AD adapts the body to burn fat so efficiently, all the extra energy expenditure will contribute to an increased use of adipose tissue therefore reducing bodyfat. the increased intake of energy will inevitbaly help promote recovery and growth from the stimuli of your physical activity. Therefore because we are buring more fat to fuel the exercise and then taking on more calories to support the elevated activity level, you should be able to witness an increase in lean tissue and a reduction in bodyfat.
Your goals are very similar to mine. I want to increase my strength alot and hopefully add some more lean mass along the way but want to keep and better my fitness.
couple of questions i want to throw out there,
Whats everyones thoughts of salt intake, in general and in regards to the AD
and
thoughts on Crossfit style workouts e.g. the WOD (purely as a gpp cardio standpoint)
well 5 days in and i’m about a kilo heavier, smaller in the waist, and after having done legs wednesday and upper body today, i can say my endurance is better and I’m stronger across the board. I train DC style so i’ve managed to ad weight and reps, and this is supposed to be the ‘down’ or hard week of the diet. I can also notice increased vascularity across upper pecs, delts and especially in the biceps. I think that on the first carb up they’ll pop up through the skin, right now they’re sitting just below but my skin is thinner already.
So far so good. no real negative sides, slight headache but I think that’s from rack deads which I BLEW my previuos PB away on…
I’m liking it
well 5 days in and i’m about a kilo heavier, smaller in the waist, and after having done legs wednesday and upper body today, i can say my endurance is better and I’m stronger across the board. I train DC style so i’ve managed to ad weight and reps, and this is supposed to be the ‘down’ or hard week of the diet. I can also notice increased vascularity across upper pecs, delts and especially in the biceps. I think that on the first carb up they’ll pop up through the skin, right now they’re sitting just below but my skin is thinner already.
So far so good. no real negative sides, slight headache but I think that’s from rack deads which I BLEW my previuos PB away on…
I’m liking it
[quote]Ad B wrote:
Whats everyones thoughts of salt intake, in general and in regards to the AD[/quote]
I personally take in a lot of salt and it has increased productivity in the gym while significantly decreasing the amount of water I hold. Until about four months ago I really tried to avoid salt, but after reading Scott Abel’s stuff on his website, his article here, and then reading a couple of other respectable sources, I decided to increase my salt intake dramatically.
I put sea salt on just about everything while using seasonings with salt in it. My food tastes better, body composition has improved, and mood/energy/performance is at an all-time high.
Just make sure you’re drinking plenty of water and it’s all good.
-Zed
[quote]zed962 wrote:
Ad B wrote:
Whats everyones thoughts of salt intake, in general and in regards to the AD
I personally take in a lot of salt and it has increased productivity in the gym while significantly decreasing the amount of water I hold. Until about four months ago I really tried to avoid salt, but after reading Scott Abel’s stuff on his website, his article here, and then reading a couple of other respectable sources, I decided to increase my salt intake dramatically.
I put sea salt on just about everything while using seasonings with salt in it. My food tastes better, body composition has improved, and mood/energy/performance is at an all-time high.
Just make sure you’re drinking plenty of water and it’s all good.
-Zed[/quote]
I have the same ideas about salt. I generally consume a lot of it, put it on all my foods etc, and I drink A LOT of water. I think it have done wonder for me as far as water retention goes as well. The key is to make SURE you are getting enough fluids.
As per your other question Ad B, I have never done an ACTUAL crossfit workout, but I know the principles. I would never substitute one of my training sessions for a “crossfit type” workout, but I would add them in as a high impact circuit on a day I don’t train. I do similar things for 20-25 minutes twice a week on non-training days.
[quote]mattchew wrote:
bkmacky9288 wrote:
i believe youll be able to cope i think it children would refer to 14 and under. Just based on the induction of the diet and the whole metabolic shift."
Okay, so that was more of a mental thing rather than physical effects?
With that… I think I am going to ask a ton of questions… (I’m kind of obsessive about planning things and having everything figured out)
Looks like people are sweating more, how much more is this?
What about vitamins? I saw a page about vitamins in the book, I’m just trying to figure out how to get my vitamins in, specially calcium/and Vitamin D without milk (maybe I’ll get some low carb milk… boy, I need a job terribly). I’m thinking some multi-vitamins, ZMA, then some individual things with calcium/vitamin D as to not interfere with the absorption of other elements…
How bad is the crash?.. I’m kinda worried about coming to school on some humongous test day and bam I’m out of it.
I want to keep on the AD over the summer, but I’ve got camps where I’ll be eating at least moderate carbs (and low protein, boooo) for 5-7 days, will this take me off fat burning, and/or knock me out due to my not being used to carbs plus extra serotonin?
That was a lot… I’ll probably have more later, plus I’ll probably want y’all to look at my diet…
Thanks for your help!,
Matt[/quote]
Bumping my questions, along with takin a couple off and not having so much extra crap along with it.
For a 6’ 210lb 15 year old would something like 3500 cals sunday 2000-2100 cals monday and tuesday, 3500 wednesday 2300 thursday and 2000 friday work? I’m planning on carb loading friday night through saturday night. I’m still trying to work on the wave for cutting…
Thanks
Hey guys, I have some questions, maybe someone can help me out.
I’ve been following the AD for about 7-8 weeks. The last 4-5 weeks I’ve been cutting with it. In that span, I have only lost 10 pounds, but a very good amount of fat. My waist has gone down about 2-3 inches, close to 4 now and I’m becoming very vascular.
For the past two weeks, I’ve been stuck on 180. I think I’m still losing fat, but very little than before. Any suggestions how to get off this plateau?
I have read that you can take in carbs for 7-10 days then go back to the 5/2 scheme. However, I have not been following the carb load to a T. I only carb load Sunday for about 12 hours and get about 320g net carbs and its all clean. Should I just carb load now, eat clean, maybe something dirty then that could help me get off the plateau?
mattchew,
some people tend to sweat alittle more after the carb ups on the diet.
get a multi vit tablet and make sure to eat a wide range of vegetables, meat sources, oils, nuts, etc and you’l be fine.
if you cant avoid eating high carb at tht time then you have no choice. if there is low carb alternatives whilst at the camps, go that route.
some people have had quite bad crashed and some havnt crashed at all. make sure to eat your FAT for the first 12 days. 18xbw in calories and at least 65% from fat and you shouldnt feel the effects that much (if your meant to be on this kind of lifestyle)
to be honest, the diet is easy, dont try to make it hard on yourself. you shouldnt need any supplements (bar fish oils), eat meat, eggs, oils, nuts, vegies, cheese, fish oils during the week, eating wholesome starcy vegies, oats and some fruit at the weekend (plus treats).
Count -
nice to hear you’ve already been witnessing good results from the AD. what does your calories intake look like now (amount and macro breakdown).
post a days meal plan out to see if people can help. i’d actually stick with one full day instead of starting your carb up fri night. the reason being, you’ve been ingesting all that fat in the day and then have a big hit of carbo’s which overloads you with an insulin response. fat plus in insulin = not good