First one sounds awesome!! I just stick to string cheese though LOL!
Hey everyone.
I am a college student and am very interested in this diet. I think it could serve me quite well with my unlimited access to the cafeteria. However, I am still a bit confused about this diet. I understand its principles about a diet very low in carbs and very high in fat and protein. If some one could give me a bulleted list of things that I need to do it would be greatly appreciated…So far this is what ive come up with.
- 35% Protein, 60% Fat, 5% Carbs
- Do #1 for the first 12 days.
- On the 12th day begin a carb load with clean carbs (oatmeal…etc)
- Go back to #1 for 7 days and repeat.
The main thing that I am not sure about is the carb load on the weekends. Do I want to avoid fats and proteins? or just up the carbs along with my weekday diet?
This will be my first real diet that I will actually be counting what I am eating and planning it all out. Let me know if the above principles are the most important or not.
Thanks!
[quote]dg0388 wrote:
Hey everyone.
I am a college student and am very interested in this diet. I think it could serve me quite well with my unlimited access to the cafeteria. However, I am still a bit confused about this diet. I understand its principles about a diet very low in carbs and very high in fat and protein. If some one could give me a bulleted list of things that I need to do it would be greatly appreciated…So far this is what ive come up with.
- 35% Protein, 60% Fat, 5% Carbs
- Do #1 for the first 12 days.
- On the 12th day begin a carb load with clean carbs (oatmeal…etc)
- Go back to #1 for 7 days and repeat.
The main thing that I am not sure about is the carb load on the weekends. Do I want to avoid fats and proteins? or just up the carbs along with my weekday diet?
This will be my first real diet that I will actually be counting what I am eating and planning it all out. Let me know if the above principles are the most important or not.
Thanks!
[/quote]
all of your questions (and all of the other ones you will have) are in this thread and in the book(s). get familiar if you plan on sticking with it.
as for your questions:
- for the most part, yes. The key is to keep fats high and carbs below 30g. keep reading.
2.yes - they don’t have to be all clean, it is just advised that you focus on the good stuff.
- go back for 5 or 6 days, load for 2 or 1. repeat. grow muscle. lose fat. get in arugments with skinny fat people.
- Think along the lines of: mostly carbs, some fat, minimal protein. Jack up the carbs and go from there. Again, read read read and you’ll learn plenty about all of this.
*edited to replace “fiber” with “fat” in #5.
few comments / questions for the masses
1.) I’ve lost my morning hunger. I used to have to binge in the morning, even during the first 12 days, but now i struggle to eat in the morning, the only thing i can get down is a shake with oil. Anyone else have this issue?
2.) I’ve eating 5k cals a day, and i’m still losing weight. Not a whole lot, like 1 lb/week.
Should I increase my cal or am i just losing fat? I don’t feel much leaner, but then again I’m stuck looking at myself everyday. P.S the goal is weight gain.
3.) I concur with CJK spare ribs in a cock pot are amazing. I’ll try the Provel cheese later.
4.) How much mass have some of you vets packed on using this? I’m mostly interested in natural results as thats where I’m at for now. I’m not competing again until either late this year, or late next year. I want to be about 250 and as lean as i am now in the offseason, which is about 20(ish) pounds more then I am.
thanks ya’ll, keep eatin’
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I hear you. I have the opposite situation (used to couldn’t eat breakfast, now eat massive breakfast). Sometimes your body just changes.
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How long has this been going on? What’s the situation around it? I have difficulty believing you bumped your kcals by 2000 and for some reason started losing fat.
[quote]CJK wrote:
Recent amazing discoveries by CJK -
Provel cheese - wow. I guess its a tad more processed, but I use it as a supplement rather than a staple. Melted on ground beef with a side of spinach, damn. Very good.
Pork spare ribs in the crockpot, with a dry rub… I am stupid for not discovering this earlier. Whenever I get excited about delicacies like these I dread my carb up coming. [/quote]
–what dry rub do you use?
I’d like to try that recipe
I’ve now been doing the AD for several weeks now. My last carbup, I did only Saturday morning to Saturday night since I have been trying to lose weight. I did eat quite a bit but I think I needed to eat some more. Monday when I tried to do my HIIT cardio, I could barely do anything.
But definitely stronger in terms of lifting weights. This is the thing- since I have been on the diet, I have gotten stronger, lots more energy, absence of spikes, and been sleeping better. I have also been losing weight- I’ve lost 4 lbs since I started (25 days). I feel a bit tighter (less jiggly, which sounds gross, I know).
But, I have not been losing inches- my measurement has stayed the same for my waist, my hips, my arms, and calf muscles. In fact my stomach feels like it is bloated. Isn’t this the opppositve of what should be happening? I figure I am not losing muscle mass because I feel stronger but I dont know why I am not losing inches?
I am eating about 10-12x BW (52/42.5-6%/ F/P/CHP ratio). I’m getting plenty of fiber also.
Should I wait or should I change the fat to 33% like DH recommended somewhere in the first 50 pages of this thread for someone trying to lose weight?
Any thoughts? Any advice?
Oh and I forgot to mention- I had been sick and laid up for several years and only got back to working out in January. So I am guessing the first several months in the gym had more to do with activation of musles and just builiding up some basic strength. IDK if that will help explain why I am not losing inches.
[quote]rikz wrote:
ÂWell…I’m back on the wagon (after almost 2 yeard of following Berardi’s Precision Nutrition). I love this diet! [/quote]
If you don’t mind my asking, how come you are switching? I’d been thinking of doing his PN before but then decided to go with the AD
[quote]Otep wrote:
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I hear you. I have the opposite situation (used to couldn’t eat breakfast, now eat massive breakfast). Sometimes your body just changes.
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How long has this been going on? What’s the situation around it? I have difficulty believing you bumped your kcals by 2000 and for some reason started losing fat.[/quote]
i didn’t bump my cals by 2 thousands, its only about 500 cal more then usual otep [im 230 so 18 X 230 = 4120]. The only i’ve changed is my diet, even off the AD was taking in around 4k/day. I just want to know if im going to have to gorge about 5k a day, because even though I have a massive appetite, I cant get much more food in me without feeling bloated.
It’s my first carb-up tomorrow. Can’t wait, but the funny thing is I don’t have a particular craving. Just gotta remember to take it steady. 5lbs lost so far.
12th day of the AD today!
It went fairly smoothly, so either tomorrow AM or tonight I’m starting to carb up.
Questions/observations:
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I lost quite a bit of weight in those 2 weeks - most likely due to slightly undereating (I wasn’t hitting the 4500 cals/day like I needed to). So I went from about 257 down to 247 this morning. It’s a good thing, because a lot of that came off my waist, and my arms are still 18.5 inches cold.
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Although the 12 days went relatively easily, last night I started to feel a little something coming on - my nose got stuffy, and my throat a little sore. This morning I woke up with the same symptoms that I get before I becoming sick. I upped the zinc and Vit C today (60mg and 1.5g respectivelly) and I’ll see how the rest of the day goes. But I think this might be exactly what Dr. D descibes in his book - you might have the feeling like your body is fighting something off. Given the fact that today is my last day of the initial phase, should I still go ahead and proceed with the carb-up tonight/tomorrow AM? Or should I go for another week of low carbs, until these symptoms disappear?
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Just for sh*ts and giggles, I pissed on a ketostick yesterday. According to Dr. D, there should be no ketones in the urine when your body is adapted to the anabolic diet. I registered “trace” to “small” amounts of ketones (the value is like 5-10 or something). Does this mean I am not yet adapted. And same question as above - is it OK to proceed to the carb up tomorrow?
If I were to do the full 12 day startup phase then my carb up would fall on passover which would mean I couldn’t have bread or any grain really. Because of this I decided to have my carb up a little early (lunch today through lunch tomorrow).
So far I have had:
3 slices of pizza
some ice cream
some watermelon
1 orange
1 grapefruit
some strawberries
Last Sunday (day 5 for me) is when I crashed. It wasn’t too bad but I was thankful to be able to take it easy all day and just lounge around the house.
So I’ve completed a 10 day start-up phase and as of this morning I am down 9 pounds and I have been eating much more on this diet than before (an additional 800 calories per day).
I’m loving this diet so far and I plan to follow it through at least the summer. My one issue is that I’m just a beginner and the book says to bulk until you either reach your goal or are over 10% bodyfat, but I’m already over 10% bodyfat. I think that the answer is I just need to bulk up and ignore the 10% figure for a while.
Anyone here sensitive to wheat? I’m trying to get a nice list of carb sources that I can eat over the weekend, and I’d like to minimize or entirely exclude wheat. I’m definitely huge on oatmeal, potatoes, brown rice, and vegetables (and from the higher GI group - fruit!). So I plan on eating a ton of those things.
Any other big ones that I’m missing?
Two really excellent audio interviews with Dr. D on this website. Some interesting points made…such as lowering fat % when cutting (after adaptation).
I have trouble with potatoes and sometimes wheat. Tho, I do sometimes use spelted wheat bran for fiber. Wheat bread and the like can really bloat me.
Oatmeal, however, I can eat a ton of, and not a bit of bloating.
Pineapple and pineapple juice absolutely blow my muscles up. I feel great when I eat/drink these…the combo of bromelain and the sugars seems to agree with me.
[quote]George700dl wrote:
-
Although the 12 days went relatively easily, last night I started to feel a little something coming on - my nose got stuffy, and my throat a little sore. This morning I woke up with the same symptoms that I get before I becoming sick. I upped the zinc and Vit C today (60mg and 1.5g respectivelly) and I’ll see how the rest of the day goes. But I think this might be exactly what Dr. D descibes in his book - you might have the feeling like your body is fighting something off. Given the fact that today is my last day of the initial phase, should I still go ahead and proceed with the carb-up tonight/tomorrow AM? Or should I go for another week of low carbs, until these symptoms disappear?
-
Just for sh*ts and giggles, I pissed on a ketostick yesterday. According to Dr. D, there should be no ketones in the urine when your body is adapted to the anabolic diet. I registered “trace” to “small” amounts of ketones (the value is like 5-10 or something). Does this mean I am not yet adapted. And same question as above - is it OK to proceed to the carb up tomorrow?
[/quote]
I wonder how many people actually have pissed on a ketostick to see if they are adapted? I wish I would of from the beginning just to see. In the book, Dr. D says there was a study done and it showed that people could fat adapt with only 5 days of the initiation phase, but he still recommends 12.
Soooo… I would find it really hard to do another week of low carb without doing some sort of carb up. I personally would carb up if I was in your situation. Hopefully others will chime in. I have yet to read or hear of anyone going longer than 12 days. It might even be counterproductive.
As for the carb sources, I have Rice Chex as one of my main sources 
The first ingredient is rice and doesn’t taste as bland as regular rice. Bananas and other fruits are good to get in at this time. I also eat organic spaghetti with milled flax seed in it. Other than those and the ones you mentioned, I will have a pizza and a few glazed donuts spread over the day (not all at once).
The key is to not pig out at your first carb up meal. Pace yourself throughout the day. I’m sure you know this, but myself (along with others) have engorged ourselves with too much food in one meal and we regretted it later LOL!. Don’t forget to get in some fiber from maybe spinach or ground flax seed. Even though oatmeal and other carb sources have fiber in them, for me, it doesn’t seem to be enough.
EDIT: Do you remember reading where Dr. D said you should have NO ketones in your urine? I’ve been doing some research on the internet and it seems like it works like a pregnancy test. You either are pregnant (adapted) or you aren’t (not adapted) LOL! So if you have a small trace, you are good to go (from what I have read).
IL Cazzo??? Where have you been? I remember reading a lot of your posts here on the AD a few years back! Welcome back!!
[quote]IL Cazzo wrote:
Two really excellent audio interviews with Dr. D on this website. Some interesting points made…such as lowering fat % when cutting (after adaptation).
www.infinityfitness.com/articles/audio.htm[/quote]
Thanks IC, I’ll try and listen to em tonight.
Does “after adaptation” mean after the 12 day induction period?
[quote]HouseOfAtlas wrote:
EDIT: Do you remember reading where Dr. D said you should have NO ketones in your urine? I’ve been doing some research on the internet and it seems like it works like a pregnancy test. You either are pregnant (adapted) or you aren’t (not adapted) LOL! So if you have a small trace, you are good to go (from what I have read). [/quote]
It was actually posted on this site - one of the AD veterans here (sorry, I forgot the user name) posted an older interview with Dr. DiPasquale, and in it, the doctor corrects people, saying that the AD is actually NOT a ketogenic diet. He said that if you’re adapted, there should be no ketones in the urine. I will try to find the post.
UPDATE: I did a second “pregnancy” test, and this time, no ketones (negative). So I’d say I’ve gone through the shift alright. Carb day tomorrow and Sunday. Thanks for the food tips. I plan on definitely having a few large portions of oatmeal (I’ve been missing that stuff) as well as tons of fruit. I was going to do some pasta, but then I was told about the possible wheat sensitivity I might have, so I’ll look elsewhere.
George