This seems very similar to the cheat to loose diet. Whats the difference and whats better.
Has anyone had success with waving (varying) their calorie intake in the induction phase? i want to do this when I begin to really cut after the first 12 days and the carb up, but would it be ok to do it now as well? This is my second day by the way.
Also, I saw (quoted below) that DH (the god of the AD thread) suggested (on page like 94, yeah, ive been reading this thread a lot) that those who are “heavier” should go with 12xbodyweight. Im not exactly heavy (around 11 to 12% bodyfat), but I am looking to cut. From his post, it seems like he is talking about the induction phase as well. Does this maybe mean that it is safe to lower carbs to below maintanence during the induction phase?
[quote]Disc Hoss wrote:
Caloric suggestions are ALWAYS individual. I really prefer to tell those who are lean to start at 15xBW. Those who are heavier should go with 12xBW. You can always go up, ya know?
To gain:
-
guage (this is your call here) your current condition and goal
-
From here use either 12x or 15x. And no, these aren’t divine revelations either
-
Go two weeks and see how you look on a few specific days of the week. Use these days as your markers. I like Tuesday and Friday. Fluid levels can vary dramatically, and I find these two work well for me to see my actual condition.
[/quote]
Thanks for your help guys. Really looking forward to some great results from the diet!
Hello, all. I have been occasionally checking this thread for years and cannot even remember if I’ve posted here or not 
I’ve been racing to read all posts but it is a losing battle so please let me ask a question: Anyone here schedule their carbups on training days? (Or, phrased the other way around, do you train on carbup days?)
Because of time constraints I can only make it to the gym twice a week, generally Tuesday and Thursday, and I am currently carbing up on those two days. I take in carbs before/during/after training. So far it’s working great, much better than when I would carb up on Sunday and then have a crappy workout on Monday. (Happened every time.) Actually I think I remember Dr. DiPasquale stating somewhere that he had his best results by carbing up during the weekend and training only on those two days, all day.
So I tried this and it works amazingly well as regards strength and stamina during training, but I do worry that it might negatively affect my fat loss, which is my goal at this point. Thoughts anyone?
Well I’m on day 3, still going strong so far. I was just curious as to when the “crash” is supposed to occur? I hear all these horror stories about it, but I’m 3 days in and I feel great…No symptoms whatsoever. Am I just getting fat adapted much easier than most?
Hey guys im having some trouble i trying to decide between this diet and the cheat to lose diet. I am 5’10, 144 lbs, and have a 11% BF. I want to not gain much weight but instead loose some body fat and maybe get down to 7-8%. Is this the diet for me or should i do the cheat to lose diet instead?
I started on Monday, so this is day three. Thought I’d make myself known, for what it’s worth.
Everything is going well so far. What minor problems I had were settled after a pound and a half of steamed brocolli, with copious amounts of olive oil, of course. I’m quite excited to see what the AD can do after a few months; I’ll be sure to check back by then.
[quote]giantsbran1227 wrote:
Hey guys im having some trouble i trying to decide between this diet and the cheat to lose diet. I am 5’10, 144 lbs, and have a 11% BF. I want to not gain much weight but instead loose some body fat and maybe get down to 7-8%. Is this the diet for me or should i do the cheat to lose diet instead?[/quote]
Anyone?
[quote]giantsbran1227 wrote:
giantsbran1227 wrote:
Hey guys im having some trouble i trying to decide between this diet and the cheat to lose diet. I am 5’10, 144 lbs, and have a 11% BF. I want to not gain much weight but instead loose some body fat and maybe get down to 7-8%. Is this the diet for me or should i do the cheat to lose diet instead?
Anyone?[/quote]
11% is pretty lean, why not use the diet to bulk instead since its easier to lose the excess at that time. The diet is easy to lose weight on and if you bulk on it your muscle to fat gain ratio will be much more favorable.
Giants,
I think you should go with the diet that you feel most comfortable with. You stand a better chance of adhering to a program that you find motivating and plausible in the long term – the mental thing is probably the most important aspect because what good is it to be on the world’s most effective diet if you hate it and will not last three weeks on it? Furthermore, if the diet you choose doesn’t work as expected after a good and honest try, then you can start tweaking things to more closely resemble the other diet. What do you think?
Thanks guys. Well im goin on it. Have some questions though. Im goin to the supermarket to get supplies what should i get? What kind of meat and other food. Also im 145 lbs so how many cals should i be eating for my first 12 days. Im not looking to gain weight but instead maintain it steadily. I was think around 2500 what do u think. Any help would be appreciated.
Giants,
For the AD? Page 121 of the e-book gives you a starting point of 18xBW in pounds or 40xBW in kilos. The idea is to stay at a maintenance level so you can later adjust it up or down as you see fit. In your case, after the adaptation phase, you�??ll gradually lower fat and calories in order to lose bodyfat.
As for groceries, you want to stock up on meats (nothing too lean, steak, hamburger, pork and other red meats, venison, lamb, shrimp, lobster, chicken, turkey, and other white meats), fatty fish (including canned sardines, tuna, shrimp, herring, and anchovies), eggs, full-fat cheeses (Cheddar, Brie, Camembert, Muenster, Gruyere, Monterey Jack), and low-carb, high-fiber vegetables. Also butter and olive oil. Other things like heavy cream, bacon, pastrami, salami, and sausage are useful. That�??s mostly from pages 77 to 79 of the book.
2 Questions. First what is ur guys sodium intake on this diet. I know that this was my first day and i had a shit load of sodium which im not used too. Isnt this unhealthy? Also how often should i be eating bacon, sausage, steak, beef, and the other un healthy fats compared to fish oil, olive oil, flax, etc.???
Giants,
I don’t generally worry about sodium - the bulk of my diet consists of tuna, salmon, eggs, nuts and red meat. EVOO, grapeseed oil, and full fat mayo is where I get most of my fats from. So not that much in the way of cheese or super high sodium. When I do eat bacon, it’s only every couple of days. You shouldn’t have to worry about much on this diet if you keep things as unprocessed and clean as possible. Over time on this diet you’ll downright crave super clean foods over processed and prepared ones if you don’t already.
And yes, red meat is one of the keys to really getting max benefit from this diet. I eat either steak, london broil, or tri-tip as part of at least three meals and sometimes all of them.
a little off topic but it deserves mention here…
some interesting observations i have made after 11 days on the AD (c-up in 2 baby!!)
a) sprite and coke zero taste different and somewhat shitty, green tea is great though.
b) being friends with the barman at the restaurant gives you the freedom to order what you want, how you want it. (seriously, i go in and order salmon in butter and capers and spinach and broccoli on the side even though the regular dish comes in a tomato sauce with rice n boiled potatoes)
c) awesome solution are nuts, oil and canned meat…eat whatever meat or fish you want and if you want to up the fat/protein take one of the above
Sorry was just dying to type these out since i thought about them
Ok. I have to share this one with you. It may not be everyone’s favorite, but I found it delicious!
Anyone have difficulty getting their psyllium husk fiber? Make it into a delicious pancake!
-Make a mix of hald psy husk poder and milled flax and an egg or two and some water till its mixable
-Put some splenda in to sweeten it up
-I added some pecans too
-Cook it like you would a pancake
-Then make a crystal light “syrup” with some powder with a bit of water.
-When the pancake is done, put the syrup and and enjoy!
( I also got the original idea from a post on here a while ago, so credit goes to them as well, and some share for the blame if anyone makes this and hates it)
Just thought i’d share.
I was just curious on the thoughts of those who have been on this diet for a while.
Is ensuring you deplete your glycogen stores prior to your carb-up something you should be actively doing or will it just happen if you stay under 30grams of carb a day?
[quote]namor wrote:
I was just curious on the thoughts of those who have been on this diet for a while.
Is ensuring you deplete your glycogen stores prior to your carb-up something you should be actively doing or will it just happen if you stay under 30grams of carb a day?[/quote]
If you work out a few times a week then you’ll be fine. Personally I find my workouts hard on Thurs & fri and I feel tired - but that may be because I’m cutting.
[quote]namor wrote:
I was just curious on the thoughts of those who have been on this diet for a while.
Is ensuring you deplete your glycogen stores prior to your carb-up something you should be actively doing or will it just happen if you stay under 30grams of carb a day?[/quote]
Me personally I noticed a big difference when I carb deplete. I’m much fuller and stronger after my carb up. It also allows me to eat more carbs which I like. In general I favor the Body Opus diet over AD for results but the AD is a little more do-able for long term use.
I am on day 12 of the AD (12-day induction). I run 3 miles on off days from lifting, save one. Last week I, understandably, ran horrible times. This week, I improved considerably, even breaking my PR when I ate carbs (I had plateaued for some weeks prior to beginning the AD). This is a sign that I am fat-adapted, am I just making more testosterone, or a little of both?
It could be a sign yes. Good to see your positive results from the diet so far. Enjoy your carb up tomorrow. Try to keep it clean but you can make some room for a treat or 2. Try to keep it 75% clean.