[quote]SHAGLEY wrote:
I think rice is by far the best and most easily digested carbo of them all if you have a wheat intolerance.
Spuds rock too though!
on my carb up next weekend i`ll be eating a lot of rice and some taters for sure!
[/quote]
I agree. Rice was the only thing that didn’t make me bloated or gassy when eating a high carb diet. I always thought it was the protein, but once I switched to rice, everything was fine. And taters and ketchup are awesome! LOL!
i’ve gone through most of this thread and have the ebook but i still have one question. I’ve been strictly following the carb cycling codex (counting & logging cals) for two weeks now and I’ve lost about two lbs of what is presumably body fat since the calipers show bf % went down a little over 1%.
I’m trying to avoid muscle loss at all costs (not unlike everyone else lol)and two lbs seems safe. I’m going for a slow, steady, safe cut to between 6-8% bodyfat. I’m at 14% right now.
I have no doubt that however unconventional AD may be, it works. It especially looks great for gaining and staying lean while putting on mass and the logs I’ve seen are a testament to that. However, I have not heard much on the subject of cutting and I mean getting ripped(only questions hear and there about general fat loss, caloric distribution, amount, etc).
So my question… will this help someone shred down to 6-8% BF?
Yes, it will help you get shredded. There is a cutting phase of the diet and talks about getting in shape for a contest (it’s in the eBook).
The main idea is once you do the adaption phase and are adapted, you take out fats from your diet. Again, it all depends on the individual, but you can work your way down from 60% of calories coming from fat to 35% of calories coming from fat. That’s just an example. When you take away fats from your diet, the only thing left to burn is fat from your body (in theory).
Hi Missa:
[quote]MissaJC324 wrote:
Weight wise… I haven’t moved a single ounce from 112, which surprises me a little. I could care less about the #s on the scale, but I would’ve at least expected some water weight changes. Then again, how little do I think I can weigh and still be muscular and jacked? lol Anyway, even though the weight hasn’t moved my body comp appears to have changed noticeably, my strength increases by incredible amounts each week, my energy is steady and amazing and carb cravings don’t even exist for me anymore. I had a caliper bf% reading on Day 2 of this diet (12.6%), so I will have that done again soon and hopefully the new reading will reflect a decent change.
[/quote]
I’m no expert, but 12.6% is incredible for a woman. I’m not even sure if it’s a good idea to go MUCH lower than that (unless of course your goal is to be competing in BB), but then again, I’m not a doctor. The thing I found with caliper tests, at least in my case, is that it’s a very relative thing.
I got measured at 13% weighing 275lbs, and a few weeks later I was measured at 17% by a different person, with no body comp. changes. So my plan is to go to the same person to get measured every time. I may not get an accurate reading, but at least I will see if that percentage is going down.
[quote]
There have been a couple of days where I was miserable… felt like a bloated fat cow, not much energy, etc. But giving up was never an option for me and I’m glad I didn’t. I knew I just needed to figure how how to tweak this diet just right for my body. So I suggest the same to anyone else who might hit a few bumps in the road. Don’t give up! I know it can get frustrating until you figure out exactly what works for you the best, but it is absolutely worth it and you will thank yourself for sticking it out and putting in the time to figure out how to customize it to work best for your body. Many of your posts offer great advice and pose great questions which have helped me very much in tweaking this diet for my body and I continue to be grateful to all of your valuable info and posts :-)[/quote]
Wow, I haven’t met too many 112lb bloated cows:)
[quote]
BTW… my new main pic was taken yesterday. I only wish I had taken an official before pic to compare it to![/quote]
You look shredded to me!
In my case, I went from about 257lbs down to 247lbs in the 12 days of low carbs only. It wasn’t really my goal or anything, it just happened. I started to see a six pack by Day 4 or so, especially in the morning. I think I actually ate slightly fewer calories than normally.
One point Dr. DiPasquale made in his original Anabolic Diet book was to simply eat when you feel like you want to eat. Basically, eat when you’re hungry. For me that almost necessarily means every 3 hours, but not always. I’m not force-feeding myself like I used to sometimes.
Good luck and keep us posted.
George
[quote]HouseOfAtlas wrote:
Glad to hear about coming up negative with the ketones! I think everyone (including myself) should do this. Just to see. I would assume we could get them at Walgreens or Walmart?
Keep us posted 
[/quote]
I think I got mine at a CVS-wannabe store. If you don’t see it, ask the guy in the white coat, he will know immediatelly what you’re talking about.
Today I concluded my 1st carb up. I didn’t at all go overboard by any means, in fact it was pretty moderate. If anything, I kept the protein and fat rather low. I also got up very late, so the day was shorter for me:
Chicken thigh
chicken leg
corn
mixed vegetables
beef, chicken, fish
more fruit
wine
OK - then I hit Dunkin Donuts and got me 3 chocolate-filled donuts, coffee with cream+sugar. wanted to see if that would cause any reaction (so much for the wheat sensitivity worries:) Didn’t feel a thing from it.
One note: After eating the oatmeal in the morning (read: afternoon), my upper arm went from slightly under 18.5" to slightly over 18.5" in less than an hour:)
Thanks for the tip! I went to Wal-Mart tonight but the pharmacy was closed 
I just want to see if the stick reads negative. If it isn’t, I’m SOL since I’ve been on this diet for more than a couple months. LOL!
My wheat sensitivity isn’t bad at all on this diet, either. I think its getting better.
What a day! I never kept track of my carb up day (found out about Fitday recently), but I think this is a record for calorie intake in a day for me. I’m at about 187 pounds (on Wednesday morning) and my normal calorie intake is around 4000 calories a day during the week, so this was a bit of a shock LOL!
These numbers are pretty much right on since I actually measured out my foods and didn’t estimate. I was at about 4000 calories at about 10pm and still had a frozen pizza in the freezer and a pint of Ben and Jerry’s to eat. I ate the pizza pretty easily, but got half way with the Ben and Jerry’s and started to feel pretty full, but just decided to finish it. LOL!
Total: 6449
Fat: 228g 2056 33%
Sat: 84g 755 12%
Poly: 39g 353 6%
Mono: 71g 637 10%
Carbs: 898g 3368 54%
Fiber: 56g 0 0%
Protein: 202g 810 13%
Alcohol: 0g 1 0%
Well… I made a liar out of myself wrt to wheat. I spent tonight watching the Thomas Crown Affair, and I went to Wally Mart to see if they had a copy (yeah, I wanted to see the Rene Russo topless scenes, sue me).
Well, they didn’t have it, but I wound up getting some of those low-carb tortillas I read Shugs talk about. I’ve always stayed away from them during the low-carb days because I feel like it’s a slippery slope.
Anyway, I ate one just now as a midnight snack, about 10 grams of carbs plus 8 grams of fiber, a couple chicken thigh fillets, cheese, sour cream and salsa. Still puts me around 30-40 grams CHO for the day.
Hi George,
[quote]George700dl wrote:
Hi Missa:
I’m no expert, but 12.6% is incredible for a woman. I’m not even sure if it’s a good idea to go MUCH lower than that (unless of course your goal is to be competing in BB), but then again, I’m not a doctor. The thing I found with caliper tests, at least in my case, is that it’s a very relative thing. I got measured at 13% weighing 275lbs, and a few weeks later I was measured at 17% by a different person, with no body comp. changes. So my plan is to go to the same person to get measured every time. I may not get an accurate reading, but at least I will see if that percentage is going down.
You are correct about caliper tests. I own a Pilates & fitness studio, so I had one of my trainers take my 7 site readings 3 times, then had another trainer friend of mine come in and take the same 7 sites 3 more times the same day. Averaged them out, worked the formula and voila…the end result. Then just for kicks I also had one of them take my 3 site reading with the AccuFitness digital caliper just to compare, and all the results came within 1%. One thing I have found is ridiculously unreliable is those ridiculous body fat% scales. Talk about inaccurate! They simply do not take into account athletes and those with above average amounts of muscle. But like you said, what you’re looking for is a trend of the bf% going down.
Wow, I haven’t met too many 112lb bloated cows:)
Its all relative I suppose. lol And possibly a female thing. One of the girls who works for me is incredibly lean and fit, and she’ll come into the studio some days miserable because she feels like a bloated cow. I look at her and think she’s insane, then I think to myself there are days I am just as nuts! Unfortunately, we ladies can feel every ounce of water weight as if it were 10 lbs. The good thing is that those of us who revolve our worlds around fitness immediately do something about it instead of whining about it and hiding in our bedrooms. (I don’t know how you guys deal with some of us!)Me personally… I do 2 things… one, research and figure out why I’m feeling so gross, and two… work up a good sweat busting my ass by lifting nice and heavy. I find nothing makes me feel better about myself instantly than lifting like a man. lol I think I might have issues!
BTW… my new main pic was taken yesterday. I only wish I had taken an official before pic to compare it to!
You look shredded to me!
In my case, I went from about 257lbs down to 247lbs in the 12 days of low carbs only. It wasn’t really my goal or anything, it just happened. I started to see a six pack by Day 4 or so, especially in the morning. I think I actually ate slightly fewer calories than normally. One point Dr. DiPasquale made in his original Anabolic Diet book was to simply eat when you feel like you want to eat. Basically, eat when you’re hungry. For me that almost necessarily means every 3 hours, but not always. I’m not force-feeding myself like I used to sometimes.
Good luck and keep us posted.
George
[/quote]
I agree completely…sometimes its truly best to just listen to your body. If I’m at work and forget to eat something around the every 3 hour mark, my body makes sure I know it! Stomach starts rumbling like crazy.
And all I need to do is eat a serving of cheese, maybe add a couple of slices of pepperoni, and for me that’s enough to get me through until the next meal. I have to tell you, sometimes I get a bit jealous reading all these posts from guys who are eating 3,000 calories a day to maintain or lose!
As a relatively small girl, I have to still watch my total intake to some extent. Certainly nothing like I used to when I ate carbs, but I still can’t have a free for all and expect to stay lean and shredded. I find when I’m eating my “maintenance” calories, I’m truly never hungry.
It isn’t until I took them down about 500 calories a day for shredding purposes that I find myself feeling the occasional hunger pain. But again, I try to listen to my body… if I’m really feeling hungry but ate my daily allotment of calories already, I’ll have a piece of cheese or a hard boiled egg to get rid of the hunger and call it a day. Thankfully, that’s all it takes for me.
George, how long have you been on the AD? 10 pounds in the first 12 days without even trying… gotta love this diet, huh? My fiends watch what I eat in amazement.
A quick story I think anyone on this diet can relate to… one Saturday evening after a few hours of barhopping, my girlfriends and I decided to hit a diner at about 2am to get breakfast and attempt to sober up a tad. Well technically being Sunday (carb day for me) and being half in the bag, I decided it was on!
So after my girls placed their orders of bagels with no butter, egg white omelets and so forth, I went ahead and ordered 3 slices of French toast drowning in butter and syrup, scrambled eggs, an order of home fries, a corn muffin grilled with butter and a side order of bacon.
As the waitress looked me up and down wondering how the hell someone my size was going to consume all that, she then asked me, “And do you still want the toast that comes with that?” I said, “Oh absolutely, bring it on!” And bring it on she did. There wasn’t a single crumb or drop of syrup left on any of the 4 plates I had in front of me.
Strangers walking by our table looked at me in amazement wondering where I put it all. My friends all of a sudden developed a deep interest in this diet, wondering how I can eat all that. I pointed to my biceps and said, “Its all going in here, and I’ll be 1/2” smaller in my waist by Wednesday. Enjoy your bagels and egg whites!" Seriously, it doesn’t get much better than that in the dieting world!!
[quote]HouseOfAtlas wrote:
MissaJC324,
Congrats on everything that you’ve accomplished. Moving up in the weight room, flattening out the tummy, and toughing it out when needed!
For the indigestion/heartburn, I haven’t experienced it, but for me, I definitely need an outside fiber source besides what is in oatmeal to help keep things flowin’ LOL! I believe others have had heartburn so hopefully they will chime in.
As for the glutamine, I always liked a higher dose of it. Some say it doesn’t work, but I think its because their dose is too low. Maybe even bump it up to 10g before and 10g after. Just a thought. Someone here on T-Nation quoted Charles Poliquin as stating, “Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.” So in other words, it looks like Glutamine (even lots of it) would be a good choice. When it comes to Glutamine and BCAAs, I think more is better.
I talked to one guy that cut his protein in 1/2 and took a lot of BCAAs throughout the day. For one week, he took 100g throughout the day and said he felt great that whole week. Of course, it can be pretty expensive to take 100g of BCAAs everyday. Even though BCAAs are in protein, they are more powerful when taken by themselves.
Sorry, got a bit sidetracked there LOL![/quote]
Thanks Interesting info about BCAAs and glutamine. What drives me crazy is there is simply not enough research and studies done about this stuff, which leaves us all to fend for ourselves and experiment on our own. I’ll start increasing both and see what happens.
I feel I probably need to customize amounts for my size too, would you agree? When I see suggested amounts of various supplements, it is usually suggested with a 200+ lb. male in mind. Clearly I don’t have near the muscle mass a 200+ lb. male has, thus less glycogen is required to replenish my stores.
I guess it is just going to take some trial and error in my case until I find what works best for me. I haven’t come across a whole lot of females who are experienced with this diet, so I’m trying my best to keep hormonal differences in mind and how it might affect the diet and supplementation.
Thanks a bunch for your input!!
Missa
Missa,
No problem. I forgot that your weight is lower than most of us on the AD. So, 5g of glutamine before and after might be enough, but even the 10g before/after like I recommended would still benefit you. The same goes for BCAAs. If you took like 3-5g of BCAAs between meals, I would almost bet on it you would feel a difference.
If you decide to do this, let us know how it works out for you.
I’ve just done my first carb up (36 hours). I ate a load of crap, lol. The silly thing is I didn’t really enjoy it. I feel a little bloated now and have spent most of the weekend in a bit of a daze (I read that a carb up can do this). I’m back on the AD this evening and I’m going to start (slowly) cutting this week. I’m still aiming for a 2lb a week loss. Any more and I’ll add more calories.
Next weekend I’ll try and eat cleaner carbs.
Hi Missa,
[quote]MissaJC324 wrote:
The good thing is that those of us who revolve our worlds around fitness immediately do something about it instead of whining about it and hiding in our bedrooms. (I don’t know how you guys deal with some of us!)Me personally… I do 2 things… one, research and figure out why I’m feeling so gross, and two… work up a good sweat busting my ass by lifting nice and heavy. I find nothing makes me feel better about myself instantly than lifting like a man. lol I think I might have issues!
[/quote]
Ha ha… I love your approach!
[quote]
George, how long have you been on the AD? 10 pounds in the first 12 days without even trying… gotta love this diet, huh?[/quote]
This weekend was literally my first carb up weekend. So I started the diet 2 weeks ago. If anything, this weekend was kind of anti-climatic. I really didn’t go overboard with the carbs, nor with total calories. I was so looking forward to it, and when it came, I didn’t go as insane as I thought I would.
Remember, to me, 10 lbs up or down means almost nothing, relatively speaking:) I do know for a fact that normally, if I drop 10 lbs, my bench goes south immediately. So far on the AD, it hasn’t been the case. So I’m going to push my lifts at much lower bodyweight, and basically my goal is to remain at my current strength levels. It’s much more impressive to me to have a 600 lb deadlift at say 242 than at 275. (My best was 700 at 285).
I’ve been walking around at 270+ for several years, and although I have relatively low bf% (and I’m 6’2"), I still feel weird among “normal” population members. I always wondered if this is a good thing for me to be this heavy, since I was about 160lbs at 19 years old (I’m 33 now). And of course the first thing a general family doctor will do is refer to that idiotic BMI b.s. to tell me I’m fat as hell:) Then they’re surprised when they see a 126/76 blood pressure and 139 total cholesterol and 120 triglycerides…
But in any case, I don’t mind dropping down to maybe even 240 or slightly below with lower bf percentage of course, to see how my body feels. I can always go back up, THAT I know:)
[quote]
My fiends watch what I eat in amazement. A quick story I think anyone on this diet can relate to… one Saturday evening after a few hours of barhopping, my girlfriends and I decided to hit a diner at about 2am to get breakfast and attempt to sober up a tad. Well technically being Sunday (carb day for me) and being half in the bag, I decided it was on! So after my girls placed their orders of bagels with no butter, egg white omelets and so forth, I went ahead and ordered 3 slices of French toast drowning in butter and syrup, scrambled eggs, an order of home fries, a corn muffin grilled with butter and a side order of bacon. As the waitress looked me up and down wondering how the hell someone my size was going to consume all that, she then asked me, “And do you still want the toast that comes with that?” I said, “Oh absolutely, bring it on!” And bring it on she did. There wasn’t a single crumb or drop of syrup left on any of the 4 plates I had in front of me. Strangers walking by our table looked at me in amazement wondering where I put it all. My friends all of a sudden developed a deep interest in this diet, wondering how I can eat all that. I pointed to my biceps and said, “Its all going in here, and I’ll be 1/2” smaller in my waist by Wednesday. Enjoy your bagels and egg whites!" Seriously, it doesn’t get much better than that in the dieting world!![/quote]
I wish I was there for that. That sounds like a lot of fun. That totally reminded me of the last decade, when the standard for me and my friends would be going out drinking all night on Saturdays, then at 2:30 AM walking over to Denny’s and ordering All American Slams:) (slamS being intentionally plural). I loved that.
Now that I drink like a ballerina (I have a few beers maybe 4 times a year or so:), the thought of breakfast at 2 AM is what keeps me interested in staying up. The last time I was in a bar with friends, by about 11:30pm I was looking at the clock and thinking if I want the all american slam or the grand slam…
[quote]appro wrote:
I’ve just done my first carb up (36 hours). I ate a load of crap, lol. The silly thing is I didn’t really enjoy it. I feel a little bloated now and have spent most of the weekend in a bit of a daze (I read that a carb up can do this). I’m back on the AD this evening and I’m going to start (slowly) cutting this week. I’m still aiming for a 2lb a week loss. Any more and I’ll add more calories.
Next weekend I’ll try and eat cleaner carbs.[/quote]
I’m not one to tell people what to do, but the rule of thumb is one should wait 3-4 weeks before going on a cutting or mass phase. It says this on page 124 of the eBook (Geez, I sound like a building inspector LOL!) Just letting you know 
[quote]George700dl wrote:
That totally reminded me of the last decade, when the standard for me and my friends would be going out drinking all night on Saturdays, then at 2:30 AM walking over to Denny’s and ordering All American Slams:) (slamS being intentionally plural). I loved that.
Now that I drink like a ballerina (I have a few beers maybe 4 times a year or so:), the thought of breakfast at 2 AM is what keeps me interested in staying up. The last time I was in a bar with friends, by about 11:30pm I was looking at the clock and thinking if I want the all american slam or the grand slam…
[/quote]
Maybe I need to start drinking more LOL! It seems like all my friends that drink and eat like a 12 year old build muscle somewhat easy. The worse I ever drank was downing an 8oz. cup of “The Three Wisemen” within 5 minutes. That was the only time I got drunk and the last time I ever really drank hard alcohol. I don’t even drink beer. I’ll have a wine cooler once in a while, but that’s it. Somethings wrong there LOL!
As for the carb up, any idea how many calories you ate total?
By the way, I bought some ketosticks and the stick showed no trace, which was a big relief. If it showed even a trace of them, I would be pretty disappointed. I believe you are right that there should be NO traces at all if one is adapted (according to Dr. D).
[quote]HouseOfAtlas wrote:
I’m not one to tell people what to do, but the rule of thumb is one should wait 3-4 weeks before going on a cutting or mass phase. It says this on page 124 of the eBook (Geez, I sound like a building inspector LOL!) Just letting you know
[/quote]
I appreciate the advice. I’m only planning on tweaking by 200 cals a day this week. I suppose I am a little impatient, but I want to lose a few pounds for a 10k run I have in three weeks. I’m carrying a bit too much weight at the moment.
Understandable
I got a question after we get done with our initial startup/maintenence phase whether its 12 days or a month…do we have a carb up that weekend before we transition to the cutting phase or do we go straight to the cutting phase and first week in the cutting phase we have a carb up weekend?
after 12 days…and remember carbup dont have to be weekends just make it so you have a substantial amount of time between car ups for glycogen depletion…(5-6 days)
Hey,
I have some problems with the AD and I think I could need some advice:
About three years ago, I was on the AD for about 6 months. My goal was losing some fat without losing muscle, and it worked fantastic. I lost about 20 pounds of fat and even gained some LBM in the process.
I started the AD again three months ago because it was so simple and I really felt great while doing it. Losing fat wasn’t a factor this time, so I just did what I did the first time without counting the calories - under 30g carbs/per day, lots of fat and 36 hours carb up per week.
The problem is, I’m more active this time. Besides lifting weights three times a week, I practice martial arts at least three times per week - and I feel like a zombie while doing so since I’m on the AD. I’ve got no energy at all. And what’s even more annoying, I crave for carbs really bad at the end of the low carb cycle.
So, what should I do? Eat less/more carbs per day? Shorter/longer carb up? It really feels like I need more carbs in the muscles to get me through the week.
Cravings and energy levels aside, I’m feeling really good on this diet. My weight didn’t change much, but I think I lost a little bit of fat a gained some muscle.
Any help would be nice!
[quote]bkmacky9288 wrote:
after 12 days…and remember carbup dont have to be weekends just make it so you have a substantial amount of time between car ups for glycogen depletion…(5-6 days)[/quote]
Good point! I usually go from Friday night to Saturday night just because I have the weekends off, so its easier that way.
Just finished my 3rd carbup and thought I’d post some observations
-I am really thirsty as well and can’t seem to get enough water down no matter how much I chug.
Someone asked about the wheat alternatives- I found that I deal better with spelt flour than regular flour - I use that to bake stuff now.
Also, for those who are taking Psyllium husks for fiber, try getting them at Indian stores- they are a lot lot cheaper there than at regular grocery stores.
Just thought I’d share