I�??m new here so first a little introduction:
I�??m 18, approximately 5�??10�?? weigh 150 and have a completely undefined figure. I�??m neither fat nor skinny and I don�??t look particularly muscular or scrawny. If I had to guess I’d say that I’m at 15-17% body fat. I started Rippetoe�??s Starting Strength a couple of weeks ago. I started to clean up my diet around that time as well but decided that it is now time for something more structured and serious.
Today was my first day.
I got about 2300 calories
156g fat
180g protein
31g carbs
I know that I should be getting more calories (150*18=2700) but this is already a 500 calorie increase from what I used to eat.
The reason that the carbs came out to 31 is because when calculating how much BeneFiber to take, I forgot to include my morning snack. This threw the numbers off but luckily not too much. I ended up with more fiber than needed but thankfully not too many more carbs.
Here is what I ate today. If I could get some suggestions that would be great:
Breakfast
4 eggs
Snack
2 slices of cheese
1/2 cup of almonds
Snack
Chicken Breast
Lunch
3 sausages
1 slice of cheese
5 pieces of turkey bacon
2oz broccoli
Other Supplements:
Multivitamin (Centrum)
Minimal amount of fish oil
Vitamin C tablet
I had the PWO shake around 5:30 this evening and have not eaten since because I’m simply not hungry. This is odd because I used to have one of my larger meals at 8:30
Considering starting this diet and in the process of reading these 330 pages as well as a couple other looong threads at other forum sites.
My main concern is with trans fats. I noticed the other day in the grocery store (Trader Joe’s) that most of the ground beef (even the grass-fed!!) had 1-1.5g trans fat PER SERVING/PATTY. I couldn’t believe it so I googled it, and sure enough, some trans fat does naturally occur in beef.
I don’t know if you all are aware of this because whenever someone asks about trans fats in relation to the AD, someone quickly responds with “Yeah, DEFINITELY stay away from trans fats! Trans fats are baaad!” while they are probably simultaneously downing a pound of ground beef with 8 slices of cheddar.
I hear ya. Somehow, i got very ripped last summer by just trying to eat ‘healthy’, doing some cardio and pull-ups/chin-ups everyday on the beach last summer. Then i discovered T-Nation, JB’s PN and articles, started counting calories and do all the other stuff and couldn’t get any leaner. After that i discovered AD, said fuck the abs and now i am steadily gaining, while monitoring my bf so it doesn’t go too high. I reckon that having more muscle will help me get leaner when i want to. Maybe i will devote this June for some cutting since i am going to spend whole July at the beach. But… maybe i won’t
Yesterday i went to the gym to realize that i forgot my training journal. Well, i knew which exercises to do i just didn’t know which weight to put on. So i started guessing. When i got home i compared the weight that i used on the session before this one and was amazed that i put on 5KGs (11 lbs) on Romanian Deadlift, 10KGs (22 lbs) on Push Press, 10 KGs on Bench Press and 7Kgs on Bent over row. I did all the repetitions with good form and i only last reps were only near failure. Well, strength is going thru the roof, that’s great! Maybe i was slacking a bit on previous work-outs, but i didn’t feel like that.
I feel sore like hell now BTW, i slept 10 hours today instead of my usual 8 and i even took a nap yesterday after my workout.
the trans fat that occurs naturally in beef is called conjugated linoleic acid and vaccenic acid they are not the same or in the same concentrations as processed foods.
the trouble with most trans fats are the way they are structured.
because the hydrogen ions are on either side of the carbon atoms where cis bonds are present, the molecule is straight but with unsaturated bonds.
with CLA, the trans fat found in some meat has both a trans bond (like bad tans fats) but also has a cis bond where the hydrogens are on the same side. as the atoms repel each other it makes the molecule curved in structure that allows the molecule to pass through cell membranes to be metabolised.
So because of this, even though CLA is a transfat it has the same structure as mono and poly unsaturated fats making it different to man made trans fatty acids.
Just ordered some BCAA right here. I’ve read I should take them with protein after training. I thought I understood that if you take protein by itself, your body might burn it for energy?
I’ve read on this thread to add fat and to not add fat pwo. So, is protein and BCAA’s ok without the fat?
Secondly. My muscles look bigger after my carb days. I’ve read that BCAA’s pwo might retain muscle glycogen?
Sorry, I know I’ve read this all here, but now I can’t find the info. I’m willing to do whatever to retain my after-carb size seven days a week not just 3-4.
Considering starting this diet and in the process of reading these 330 pages as well as a couple other looong threads at other forum sites.
My main concern is with trans fats. I noticed the other day in the grocery store (Trader Joe’s) that most of the ground beef (even the grass-fed!!) had 1-1.5g trans fat PER SERVING/PATTY. I couldn’t believe it so I googled it, and sure enough, some trans fat does naturally occur in beef.
I don’t know if you all are aware of this because whenever someone asks about trans fats in relation to the AD, someone quickly responds with “Yeah, DEFINITELY stay away from trans fats! Trans fats are baaad!” while they are probably simultaneously downing a pound of ground beef with 8 slices of cheddar.
Thoughts?[/quote]
Further help.
“The natural trans fats in beef are different from the manufactured trans fats. Natural trans fats does not appear to be associated with health problems in the scientific literature. In fact, the small amount of trans fats in beef may even be beneficial. For example, CLA (a type of trans fat) has been shown to fight cancer cells. This research, while in its early stages, is promising. For more information, download the factsheet Conjugated Linoleic Acid and Cancer.”
Just ordered some BCAA right here. I’ve read I should take them with protein after training. I thought I understood that if you take protein by itself, your body might burn it for energy?
I’ve read on this thread to add fat and to not add fat pwo. So, is protein and BCAA’s ok without the fat?
Secondly. My muscles look bigger after my carb days. I’ve read that BCAA’s pwo might retain muscle glycogen?
Sorry, I know I’ve read this all here, but now I can’t find the info. I’m willing to do whatever to retain my after-carb size seven days a week not just 3-4.
Thanks[/quote]
To be honest fat PWO or no fat PWO is a personal choice. People will tell you not to, that it is awful for PWO, (to add fat) but it is a matter of experience over science. Il Cazzo and DH (two VERY seasoned vets - 15-20 total YEARS on the diet) say to add fat. Just figure out what works for you. It is ok to only have protein after PWO, just don’t eat any other “just protein” meals during the day. Worry about overall macro percentages.
The idea of the diet will not allow you to keep your after-carb size. You are depleting glycogen and then replenishing it, therefore there will be some up and down with size and weight. It’s part of the diet.
I started this diet 9 days ago, and have already docked 13 lbs from my weight. I hit my transition on Day 5/6, and since then I am almost through the roof with energy. I am very much looking forward to the carb-up this weekend! I’ve never felt better, am enjoying the diet, and I’m in it for the long haul!
Quick question: is it okay to use HOT-ROX while on the AD?
[quote]CJK wrote:
ronaldo7 wrote:
Do any of you have some good low carb-recipes for protein shakes…I really really dislike my protein powder with water…
2 scoops protein powder
2 oz cream
2 eggs
Splash of vanilla
=Amazingness
Alternate:
2 scoops protein powder
2 oz cream
2+ TBS nat. peanut butter
=Incredible[/quote]
Just had pretty much the exact same shake for my pwo before, with the addition of cinnamon and spinach
B E A U T I F U L
Workout
7x3
A1 weighted Pull ups
A2 Weighted Dips
3x12-15
B1 seated row
B2 Face pulls
3x12-15
C1 Slight Incline DB press
C2 Flat DB flies
Whats the training looked like for the last couple of days Guys?
[quote]darwin420 wrote:
I started this diet 9 days ago, and have already docked 13 lbs from my weight. I hit my transition on Day 5/6, and since then I am almost through the roof with energy. I am very much looking forward to the carb-up this weekend! I’ve never felt better, am enjoying the diet, and I’m in it for the long haul!
Quick question: is it okay to use HOT-ROX while on the AD?[/quote]
[quote]Ad B wrote:
Whats the training looked like for the last couple of days Guys?
[/quote]
See my post above for mine. It’s been a while since I deadlifted at 251, and it felt just fine (other than the fact that I might have to drill new holes into my belt now). I took a phone camera picture of the bar with my final plate DL weight, right after I pulled it. That is my avatar now. It’s only about 40 lbs away from my best plate deadlift, which was at 280 bwt a few years ago.
Regarding the protein shake suggestions from CJK, I like it. I might have to start throwing in a few raw eggs. Salmonela schmalmonela, those little bastards can’t hurt me:)
[quote]Ad B wrote:
Good call on the spelling of schmalmonela, I like it!
Thats an awesome DL, are you strictly into powerlifting?
Where abouts are you from?
I cant remember if you stated them, I’ll look back on your posts, but what are your goals and stats?[/quote]
Thanks - I can’t say I’m strictly into powerlifting, since I don’t compete. It’s purely recreational for me. But it is the only way I train, yes. My goals are to constantly increase my squat bench and deadlift, and to do so without gaining too much more weight. That means getting under 12% bf.
I live on the east coast of the U.S. and A. as Borat would put it.
I just realized, as you mentioned, that eggs do have between 0.5 and 1grams of carbs - so that possibly put me over the 30 grams daily. Man, this is not easy…now that I look back, I probably had about 34g of carbs per day for the last 3 days.
Yea It can be quite tricky to start with. As i said before I just try and eat everything without carbs in except my veg’s (usually just spinach, brocolli, kale etc)
Yea It can be quite tricky to start with. As i said before I just try and eat everything without carbs in except my veg’s (usually just spinach, brocolli, kale etc)
