[quote]Peteman wrote:
I would carb up at least every other week… I actually follow Berardi’s get shredded protocol when i diet down and it works amazingly well… bw X 10 in calories, 50g carbs from veggies every day, carb up once every 14 days… I drop 2-3 pounds of fat each week this way with no cardio or strength loss… one reason you may feel bad after a day of carbs is too many fast releasing (sugary, floury) carbs and not enough fibre…hope that helps…[/quote]
Thanks for the idea. That sounds like it’d be a great way for me to cut. I was wondering too, about the necessary carbage frequency since this weekend I didn’t feel depleted much at all besides just looking a little flatter.
Kept my carbs this weekend (actually just saturday) to organics - oatmeal, bread, fruit, and spent all afternoon hell-bent on taking down several lbs of sweet potatoes. My body seems to be using the potatoes much better than all that pasta from last weekend.
Peteman how did you find your lean mass retention on that Berardi protocol… for me that’d be like a 1500cal per day drop which sounds like a sure fire way to drop muscle unless i’m using gear, which i’m not… just curious…
[quote]Peteman wrote:
the pinch test works good and is fairly accurate: pinch vertically the biggest chunk of fat you can about an inch to either side of the navel… if you can pinch about an inch of fat then you are likely 12-14 percent on average, at least according to my experience doing caliper tests…[/quote]
Cool. Then I’m right around 13-14% now. I just tried it, and the most I can possibly pinch is about 1", maybe less.
After reading this and exchanging a few PMs last night with another ADer, I decided to start my AD today. I’m at 2000 calories currently, with 990 of those calories coming from fat (almost 50%). I’ll keep it at 2000 until Wednesday, then I’ll up my intake by 100 (up to 2100). Then friday it will be 2200, then the following Monday it will be 2300 and so forth. I’m picking MWF to up the cals because that’s when I lift. I just started Rippetoe’s Starting Strength today.
I counted my carb total for the day, and I have it at 15g for the day, but I’m assuming because of incidentals and such it’s most likely between 20-25.
I’m going to have my first carb up next weekend (the weekend of the 26th). I had Surge on Saturday, and a whole mango and a carton of strawberries yesterday, so coincidentally (and convieniently) I’ll have 12 days of the initiation phase before my first carb up =]
Since I’m coming off the V-Diet, I don’t anticipate to have a crash at all, and I’m really looking forward to my first carb up. I’m excited to start this diet and share my experiences on this thread.
-dizzle
[quote]Peteman wrote:
only if you eat too much junk for the carb ups…
2)If it was me, I would do the AD right away… 2000 cal per day for 6 days, then 4000 for 1 day carb up… next week do 2500 per day with the same carb up… week after that do 3000 per day same carb up… week after that assess your physique ans see if adding a second carb day would be beneficial…Mauro recommends no more than 2 pounds bodyweight gain per week for optimal bulking with minimal fat…
[/quote]
i hate carbs…im not quite myself and my brain acts like its in a foreign body…damn that anabolic response id die for…o yea and i also damn those awesome pumps i get that make me look double my size
[quote]Matt007 wrote:
Peteman how did you find your lean mass retention on that Berardi protocol… for me that’d be like a 1500cal per day drop which sounds like a sure fire way to drop muscle unless i’m using gear, which i’m not… just curious…
[/quote]
Lean mass retention is 100 percent from what i could tell… this is because you only strength train during the diet with no cardio…
If anything, just go for a walk outside if you want… the body will drop fat from the calorie reduction like mad for the first two weeks, and the strength training will provide the necessary stimulus to tell the body to keep all its muscle to lift heavy things… do cardio and you’re effectively telling your body to become better at cardio, which means dropping weight any way it can to become more efficient… as soon as i do cardio, i get more hungry and strength goes down… just strength train 3-5 days a week (i do 3 days) and let the diet work its magic…
I also believe the BCAA’s are CRITICAL in my retention of lean mass…I prefer to shock the body… I am now 216 in the morning at 10% and plan to drop to 207-208 at 5% in 3-4 weeks… I would much rather do it fast and get it over with than draw it out slowly and painfully… thats what works for me…
Have any of you tried Thermorexin? My girlfriend is looking for a fat burner to help her along (she’s hit a bit of a plateau in her trimdown endeavors). I’ve been doing some research online and the basic consensus I’m getting is 50/50 between HOT-ROX Extreme and thermorexin.
This also pertains to my upcoming cut in 5 weeks because I’m hoping to employ one of them to speed things along (in my case specifically with the AD). As someone who gets gacked out super-easily on thermo’s in general, I’m looking for the one that’ll work best so I can, as Peteman said, “get it over with quick”.
You guys might be able to help out, i’ve been reading your thread and you seem to know what your talking about. I had a question about protein and fat percentages. I have finished the induction part of the diet and had read in the book that when trying to cut body fat you should drop your % of fat and increase protein. How low should you drop your fat %. Right now i’m hitting around…
Protein: 56%
Fat: 40%
Carbs: 4% (20grams)
Calories are around 1500
Anyone know if this is okay or should i change it?
Thanks
Liz
FYI-i’m female, 5’6" and around 165
[quote]Matt007 wrote:
Thanks Peteman. Next question I had would be where do I find the diet and calcs for percentages of nutrients etc… don’t ask much do I!
[/quote]
[quote]ucdgrl17 wrote:
You guys might be able to help out, i’ve been reading your thread and you seem to know what your talking about. I had a question about protein and fat percentages. I have finished the induction part of the diet and had read in the book that when trying to cut body fat you should drop your % of fat and increase protein. How low should you drop your fat %. Right now i’m hitting around…
Protein: 56%
Fat: 40%
Carbs: 4% (20grams)
Calories are around 1500
Anyone know if this is okay or should i change it?
Thanks
Liz
FYI-i’m female, 5’6" and around 165[/quote]
Swap the protein percentage with the fat percentage, and you are good! Fat is your main source of energy, so it should be the majority of your intake during the week.
You can cut the fat percentage after adaptation. I would recommend 6-8 weeks of strict adherence to the diet.
Hi guys/girls I would just like to share my experience on the AD so far.
I am currently on Day 17 of AD and feeling great.
Listed below are my observations of the first 12 days of induction
feeling lethargic
concentration very low
feeling light headed
difficulty doing chin ups/pull ups and power cleans.
day 11-12 slept entire day
The first week of the carb load, I have not experienced the surge in power people have been discussing. However, I have noticed my concentration levels are back and I no longer feel light headed during workouts. I only eat 4 meals a day instead of 6 as I find myself very satisfied and full, on 3000 calories - maintenance 18x.
I’m planning on staying on maintenance for a total of 8 weeks, before I get my blood lipid profile checked.
My weight has not changed but I have noticed already 1 inch off my waist. Still not sure if I am fat converted but I guess I need to give my body more time to adjust
[quote]
Swap the protein percentage with the fat percentage, and you are good! Fat is your main source of energy, so it should be the majority of your intake during the week.
You can cut the fat percentage after adaptation. I would recommend 6-8 weeks of strict adherence to the diet. [/quote]
[quote]Skywalker wrote:
I have read the AD Book and some of this tread.
I have some questions.
HOW MUCH MUSCLE MASS can u gain on this
AD diet per year. In kilograms please.
Because I read on some site that
Hugo Rivera tried this AD diet and found
out that the AD diet doesn’t really work.
I’m not against this diet. But confused.
Anyways I have added some more whole eggs,
red meat, olive oil,whole milk to my carb/protien diet. And increased fat consumption with 30 %.
I’ll wait some more before I start on the AD diet.
[/quote]
How much muscle you can gain depends on your body and your ability to keep your body from adapting to your workouts. I wouldn’t scrap the whole diet because one guy said it did not work for him. If you’ll remember the book, even DP said that there is a small percentage of people whose bodies just can’t handle the AD.
Personally my lifts have been going up by 2.5-5 lbs (err, 1-2.5 kg) per session per muscle group, something that when starting the diet I did not even entertain as a possibility. Needless to say I’m thrilled with the AD.
As to your upping your fat levels on top of keeping your carbs, you’ll want to be careful with that. AD-level fats with carbs are a surefire recipe for fatness and health problems because your body is still unsure about what to burn (sugar or fat).
What I’ve gathered so far from all my reading on the AD is that to stay in the green you pretty much have to make a decision regarding your primary fuel source - carbs or fat. Either one is fine depending on what you want to achieve but high amounts in combination can be unhealthy.
Keep an eye on this thread for any other replies to your questions though, of course. There are guys here who are much more experienced both in lifting and AD-ing than me.
Like I said, that was just my 2. Someone may have more concise info for you
[quote]Skywalker wrote:
I have read the AD Book and some of this tread.
I have some questions.
HOW MUCH MUSCLE MASS can u gain on this
AD diet per year. In kilograms please.
Because I read on some site that
Hugo Rivera tried this AD diet and found
out that the AD diet doesn’t really work.
I’m not against this diet. But confused.
Anyways I have added some more whole eggs,
red meat, olive oil,whole milk to my carb/protien diet. And increased fat consumption with 30 %.
I’ll wait some more before I start on the AD diet.
[/quote]
On AVERAGE for a male I would say using either an 8 week bulk/4 week cut cycle or a 4week bulk/2 week cut cycle, if you eat like a champ good whole foods… that averages out to 34 weeks a year bulking and 17 weeks a year cutting with 1 week off…
Mauro recommends no more than 2 pounds per week gain while bulking and the same for fat loss when cutting… while gaining, muscle to fat gain should be no less than 1:3 ratio…but i saw more like a 2:1 ratio so lets say average is 1:2 ratio…so you’d gain 68 pounds a year MAXIMUM and lose 34 pounds of fat MAXIMUM which is a net gain of 34 pounds for the year at BEST…
now this still is not all muscle though, assuming a ratio of 1:2 muscle to fat… 68 total pounds = about 23 muscle and 46 pounds fat… 46 - 34 pounds lost = 12 pounds yearly fat gain and 23 pounds muscle gained…so after 1 year doing everything right, I would say you could gain 23 pounds muscle if you were willing to accept 12 pounds of fat along with it…
diet the excess 12 pounds off and you would be left with a best guess of 18-20 pounds muscle. This is assuming its your first year doing it, training age < 3 years, and you do everything by the book… The average joe or someone with more training experience might see 6-12 pounds gain… Thats my detailed analysis… Myself I’m 16 years old training age so I might see 6 pounds this year if I’m good…hope that helps…
[quote]Skywalker wrote:
I have read the AD Book and some of this tread.
I have some questions.
HOW MUCH MUSCLE MASS can u gain on this
AD diet per year. In kilograms please.
Because I read on some site that
Hugo Rivera tried this AD diet and found
out that the AD diet doesn’t really work.
I’m not against this diet. But confused.
Anyways I have added some more whole eggs,
red meat, olive oil,whole milk to my carb/protien diet. And increased fat consumption with 30 %.
I’ll wait some more before I start on the AD diet.
[/quote]
On AVERAGE for a male I would say using either an 8 week bulk/4 week cut cycle or a 4week bulk/2 week cut cycle, if you eat like a champ good whole foods… that averages out to 34 weeks a year bulking and 17 weeks a year cutting with 1 week off…
Mauro recommends no more than 2 pounds per week gain while bulking and the same for fat loss when cutting… while gaining, muscle to fat gain should be no less than 1:3 ratio…
but i saw more like a 2:1 ratio so lets say average is 1:2 ratio…so you’d gain 68 pounds a year MAXIMUM and lose 34 pounds of fat MAXIMUM which is a net gain of 34 pounds for the year at BEST… now this still is not all muscle though, assuming a ratio of 1:2 muscle to fat… 68 total pounds = about 23 muscle and 46 pounds fat… 46 - 34 pounds lost = 12 pounds yearly fat gain and 23 pounds muscle gained…
so after 1 year doing everything right, I would say you could gain 23 pounds muscle if you were willing to accept 12 pounds of fat along with it… diet the excess 12 pounds off and you would be left with a best guess of 18-20 pounds muscle.
This is assuming its your first year doing it, training age < 3 years, and you do everything by the book… The average joe or someone with more training experience might see 6-12 pounds gain… Thats my detailed analysis… Myself I’m 16 years old training age so I might see 6 pounds this year if I’m good…hope that helps…
