[quote]evitagen wrote:
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?[/quote]
It usually takes anywhere from 4-6 weeks to become fully fat adapted, so sayeth the experts.
That being said, some bodies could adapt quicker than others. With me, it took 4-6 weeks before I no longer needed fiber sups to keep things running smoothly. During those 4-6 weeks however I did notice some decent gains in energy levels and strength. But now that the 6 weeks is up, I’m really starting to notice the lifestyle working its magic.
im trying to get through the thread but it’s really time consuming
can someone just briefly tell me how the results have been for those who have tried to add LBM while staying lean with this diet?? it seems like theres a lot of controversy over whether it’s good for bulking or not
I haven’t been able to add that much muscle while on this diet. It’s only been good for me when it comes to losing fat. I just haven’t figured it out well I guess; the traditional weekday-training/weekend-carbup format is ineffective for me so I need to tweak things.
The doc makes it clear that you’re supposed to adapt the diet to your particular situation.
[quote]giantsbran1227 wrote:
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.[/quote]
Easier done than said. I just had some sugary cereal as my “reward”, and I just don’t enjoy it like I would have a month ago. The other cheat foods I thought about 2 weeks ago (pancakes, pizza, etc.) now don’t sound especially appealing at all. Very cool diet.
Also, this might help some folks on the AD. If you live in the US, you might be able to find Hood brand Calorie Countdown milk at your grocery store. It is milk sweetened with Splenda, so it only has 3 grams of carbs per cup. The taste is pretty good, but the texture is of watery milk. Also, it has a longer shelf-life than real milk (bacteria doesn’t like Splenda, I guess).
Day six here. For some reason, I seem to have lost a bit of fat already, eating 2400 calories per day. I know some of this was water, but this is the leanest I have been in a long time. That said, I’m fairly certain I have put on a bit of muscle as well, as my scale weight has remained the same as a week ago, and I look much leaner.
I was on this diet for a year and finally stopped. Be careful if your the type to put fat on easily as I got fat while bulking up on the AD. I’ve also had better luck on Dave Palumbo’s diet. It worked much better for fat loss and now I’m using his mass diet.
I was on this diet for a year and finally stopped. Be careful if your the type to put fat on easily as I got fat while bulking up on the AD. I’ve also had better luck on Dave Palumbo’s diet. It worked much better for fat loss and now I’m using his mass diet.
I was on this diet for a year and finally stopped. Be careful if your the type to put fat on easily as I got fat while bulking up on the AD. I’ve also had better luck on Dave Palumbo’s diet. It worked much better for fat loss and now I’m using his mass diet. [/quote]
how much were u gaining each week at that time?
when i bulked with a very similar approach as the AD i gained fat too but i think that was because i was eating too much in general which is why i dont agree with the 25xBW thing.
According to my measurements i gained over 9lb. of LBM (keep in mind thats 9lb even with water and glycogen loss) and also a little over 3lb. of fat in 7 weeks. that for me is pretty good but i think i wouldnt have gained as much fat if i had kept the calories lower. i had them around 3800 and 4200 on carb ups days once a week.
unfortunately my measurements were were calipers but it was a somewhat consistent method
also dave palumbo’s diet is basically just a keto diet right? seems like fat is a little low for keto though
One cool recipe I saw on another forum is the one minute muffin. I am going by memory here.
1/4 cup flax meal
1 packet Splenda (though I don’t use any kind of sweetener in mine)
1/2 teaspoon baking soda
*original recipe called for cinnamon, but I don’t use it.
1 tablespoon oil
1 egg
Mix first four ingredients in a coffee mug. Mix the last two together and add to the mug. Stir. Microwave for 1-2 minutes and you’ll have a nice flax muffin that slides right out of the mug. Tastes good toasted with butter.
[quote]David1991 wrote:
Hagar wrote:
Throwing out my opinion.
I was on this diet for a year and finally stopped. Be careful if your the type to put fat on easily as I got fat while bulking up on the AD. I’ve also had better luck on Dave Palumbo’s diet. It worked much better for fat loss and now I’m using his mass diet.
how much were u gaining each week at that time?
when i bulked with a very similar approach as the AD i gained fat too but i think that was because i was eating too much in general which is why i dont agree with the 25xBW thing. according to my measurements i gained over 9lb. of LBM (keep in mind thats 9lb even with water and glycogen loss) and also a little over 3lb. of fat in 7 weeks. that for me is pretty good but i think i wouldnt have gained as much fat if i had kept the calories lower. i had them around 3800 and 4200 on carb ups days once a week.
unfortunately my measurements were were calipers but it was a somewhat consistent method
also dave palumbo’s diet is basically just a keto diet right? seems like fat is a little low for keto though[/quote]
I’m not sure how much I was gaining every week but I did get fat fast and it was cause I over ate but its easy to do on this diet if I don’t pay attention. I did get strong as hell though. Dave’s diet is a little more specific than that with only one cheat meal a week. This was a typical day.
5 omega3 eggs + 1/2 cup egg whites. 1 cap fishoil 1 cap evening primrose oil
8 oz chicken breast (weighed raw) + 1/3 cup of raw almonds some asparagus
whey 50g + 1.5 tb spoons raw almond butter + 1 caps evning primrose oil + 2 caps fish oil
8 oz lean steak or salmon (weighed raw or 6 oz cooked), some baby romaine salad with 1 tb macadamia nut oil.
whey 50g + 1.5 tb spoons raw almond butter + 1 caps evning primrose oil + 2 caps fish oil
3 omega3 eggs + 1/2 cup egg whites egg whites.
It worked great! Didn’t lose any muscle. Cardio is just walking at 3 mph… I was up to 2 hrs a day one first thing in the morning and one at night. Its very important to keep the intensity low when on a low/no carb diet.
[quote]Vicomte wrote:
Day six here. For some reason, I seem to have lost a bit of fat already, eating 2400 calories per day. I know some of this was water, but this is the leanest I have been in a long time. That said, I’m fairly certain I have put on a bit of muscle as well, as my scale weight has remained the same as a week ago, and I look much leaner.
Anabolic Diet is magic?[/quote]
It can do amazing things… I have gotten pretty lean on this diet, and also bulked up a lot. If you are patient and stick with it, you will get results.
Some people have been asking me my experience with it, and here it is.
July 06 I was 6’2, 175 at about 14-15% bodyfat.
Today I am 6’2, 220 at about 16-18% bodyfat, probably a little less. I have gotten way stronger.
I do 36 hour carb ups, basically. I start Friday night, I end right before bed on Saturday. I eat about 50-50 clean/dirty carbs, but I have found that it is the same for me eating 90 percent clean or 50 - BUT THAT IS JUST ME. It took me a couple years to figure that out.
Bottom line - stick to it, because when the time comes that you figure out your body and what changes to implement, it CAN work like magic. It takes the discipline to get there, however.
i always thought it wouldnt be good to start friday night because i didnt see a point in just eating a bunch of carbs before going to sleep especially if u didnt just workout but i have seen that method used before on other keto diets
they talk about the fats bringing out oils in the skin which definitely seemed to happen to me a lot and i think thats what caused my acne. do u think that has any relation to me not dealing with fats well or something? i’m an endo and i know i dont deal with carbs well so i assumed fats would work best for me
I’ve heard of some people getting acne on this diet. It’s possibly to do with the fat but also may have something to do with the increased testosterone levels.
I don’t know much about it, but I have heard that guys who take steroids also can develop acne - something to do with the hormones in play.
I’ve not noticed much in the way of breaking out aside from a very small case of backne, like 2 or 3 zits. But that could be normal for me - I only noticed it because I happened to glance into the mirror on my way into the shower. Although my skin before the diet was quite dry, now it’s more towards the normal end of things so that could be something.
Hi there!
In 5 weeks time, I will be a fully qualified personal trainer. I was wondering if there are other PTs here, who give the AD to their clients. The nutrition side of my course has been VERY anti such a diet. In spite of some ground-breaking scientific research of late (Eg:Good Calories, Bad Calories, by Gary Taubes) it would seem that the Australian fitness industry are stuck in the nutritional dark ages.
If I were to suggesat the AD to a client, I feel I would have to cover my ass by reccomending that the only added fats they use are oilive oil, fish oil, etc. Gary Taubes uncovered some compelling evidence that sat fat does NOT contribute to heart disease or high LDL. However, if a client of mine were to gorge themselves on all the wrong foods, and develop such medical problems, they would still try and point the finger at me and the AD. Naturally, I would insist that they get a complete medical check-up 1st and regular bloodwork, once starting the AD. How often for blood work. It’s probably about time I got my own checked out.
BTW, I have upped my cals to 3’500 (a terrific ammount for a tiny 120lb woman) and re-introduced red meat for the 1st time in 18 years. My strength and vitality are definitely on the up! Also, I am making sure that I do not take vitamins or creatine within 40min of a caffeinated beverage. Nice to get SOME sane nutritional advice from my PT course!
[quote]Delphoene wrote:
BTW, I have upped my cals to 3’500 (a terrific ammount for a tiny 120lb woman) and re-introduced red meat for the 1st time in 18 years. My strength and vitality are definitely on the up! Also, I am making sure that I do not take vitamins or creatine within 40min of a caffeinated beverage. Nice to get SOME sane nutritional advice from my PT course![/quote]
how have ur gains been with that amount of calories? last time i did keto i ate about 3800 calories and was 160lb. and gained way too fast. that just seems like a ton for a 120lb. woman
also i asked some people this in a PM but not on here, how has everyone been as far as skin goes? when i did keto last time i got bad acne and oily skin
Are RTD protein drinks acceptable on this diet? I usually have labrada lean body pre made shakes after my workouts. They have 9 carbs with 5 grams of fiber. I would think that they wouldent be a problem. What do you guys think of this kind of PWO drinks.
