Thanks for the input. based on everyones experience, better to cut first? Also is it mandatory to keep the fat levels so high?
[quote]P84 wrote:
Another question…Is it possible to change body composition in both ways, I.E. Gain muscle while cutting BF? I have not been able to accomplish this with other diets. Also, Diet soda, go or no go?[/quote]
I’m presently cutting and have noticed that even though it has slowed down, I’m still getting a little bigger and also trimming up. Still seeing consistent strength gains, too.
I do believe that it’s possible to hit that “magic number” of calories on this diet, but you won’t gain muscle as fast if you hit that number as you would if you were taking in bulking calories.
For the record, I’m doing StrongLifts 5x5 for something heavy mwf, and Alwyn Cosgrove’s suicide cardio tues thurs and sat (I think the article is called “The Last 10 Pounds” or something).
Sunday consists of shoveling carbs in and otherwise moving as little as possible. 
And diet sodas are fine - just make sure you stay away from the sugar alcohols and things with labels that read zeroes for fats, carbs, and protein yet somehow have calories. Those are probably hidden carbs.
Need some advice.
This is I think the 3rd or 4th time I have done the anabolic diet not and as far as I have ever gone on each occasion. I am about 5 weeks in and like with every other time I had great inital results leaning out during the week and enjoying the weekend carb up.
Then each time around the 4th week without really changing calories at all, this time I have reduced them for the last week to try and help, I start getting chunkier and not leaning out the same.
I guess with all changes to diet the initial effects would always be the most noticeable but why do I keep putting on the weight after several weeks and not changing anything in my diet.
I know I can eat cleaner and have definately done so the last 2 carb ups which I have reduced to one day only as I felt I was puffing out on the 3rd one of these.
I have in the last week cleaned up my lunch but have not been so good breakfast - but have eaten this way from day 1
Wake Up
1 Scoop Whey
Breakfast
2 eggs
2 bacon rashers
2 sausage (good quality 6g carbs total for 2)
OR
3 whole egg 1 white omellette with a little onion, ham and cheese
Mid Morning
Whey
Lunch
Mackerel Fillets
Lettuce
Cucumber
Mid Afternoon
Whey
Evening
Mince and gren veg
OR
2 1/4lb cheeseburgers
OR
Chicken Green Veg
Before Bed
Whey
Calcium Caseinate Protein
EggWhite Protein
Carb Ups
Lots of Cereal and whole milk
Baked potatoes and cheese
noodles
egg fried rice
I was having first couple of weeks pizza and chinese buffet and still losing but have cleaned this out last 2 weeks and dropped half a day and now a whole day of carbs so only having 12 hour carb up
this always happens and is why i always stop!?
Advice?
Yesterday’s carb-up went successfully as well. I’m currently cutting on 1900 cals during the week, then an all-day sunday carb-up(generally lasts twelve hours) of everything I can physically consume without exploding. I don’t count carbs or fats, but try to keep protein to a reasonably low amount (perhaps 80-120g) and plug olive/fish oil trhoughout the day. I start with a bowl of oatmeal and a protein/fat shake, and then proceed to take hostages at the local bakery/doughnut shops.
I recently started lifting total body three days a week, and work in HIIT two/three days as well. I’ve been losing fat, gaining muscle and strength. My scale weight has stayed the same. Today’s workout was amazing. I felt like a god. I let out a manly whoop after I dominated a set of bench. AD continues to work wonders.
Also, I experimented with vinegar during the carb-up, and it seemed to help with bloating/insulin spikes. I felt much more level than last week.
Been on diet for almost a month, and it is working well, however I don’t just enjoy eating this way! Maybe I am not a man! But I am planning as of now after I finish off all my food to go back to a different diet. Thanks for all the info in the thread though. It got me down to about 12% so I cannot complain!
im just starting a variation of this diet.
i got a ? whats your ratio of good fat/bad fat? just an estimated # is fine…
on my first day i went almost 90% bad.
millah: My ratio goes something like 50 mono/30 poly/20 sat. Completely unintentionally done. I just dont eat a lot of the sausages and burgers. My fish consumption is quite high (3-4 times a week)
Interestingly, i just checked my month long trend of nutrients on fitday.com… Apparently i’m getting everything i need nutrient wise!!! except for calcium (remedied by eating salmon w/bones) Vit D, (remedied by eating kippers) and selenium.
So overall i’m pretty happy that this style isn’t leaving me nutritionally bankrupt.
[quote]ericmillah wrote:
im just starting a variation of this diet.
i got a ? whats your ratio of good fat/bad fat? just an estimated # is fine…
on my first day i went almost 90% bad.
[/quote]
There’s no such thing as naturally occurring good and bad fat. Only trans fats are actually bad. All fat including good ol saturated animal fat is important for good health. However there is such a thing as getting too much of of one or not enough of another.
I don’t pay really close attention at this point, I just make sure I get plenty of EFAs and am sensible on the saturated end. I do nothing to restrict it, but I also don’t drink the pan after cooking some hamburger.
sounds pretty alright then.
thanks
Ok, here is the recipe that i often use. It reminiscent of mashed potatoes or to the like. I get 150-200g of frozen broccoli/cauliflower, nuke it a bit to de-freeze, then put in the food processor, add some water (so the processor - a blender in my case - can ‘process’ it) and then i throw it into a bowl. After that, i add a can of tuna (flakes), some oil (depends on your calories) and 3-5g of psyllium hulls. Add some more water, stir it properly and you got a nice mix!
[quote]Zluke wrote:
Ok, here is the recipe that i often use. It reminiscent of mashed potatoes or to the like. I get 150-200g of frozen broccoli/cauliflower, nuke it a bit to de-freeze, then put in the food processor, add some water (so the processor - a blender in my case - can ‘process’ it) and then i throw it into a bowl. After that, i add a can of tuna (flakes), some oil (depends on your calories) and 3-5g of psyllium hulls. Add some more water, stir it properly and you got a nice mix![/quote]
sounds interesting, would probably take up half 1/3 of your days carbs.
next time i do keto i gotta back of the nuts and cottage cheese cause with those i was never under 40g of carbs (and that 40 wasnt counting anything from vegetables)
Actually, 200g of broccoli is 5g carbs, 4-5g of Psyllium is 0,7. So, 5.7g of carbs. I count only ‘net carbs’ (total carbs minus dietary fiber).
BTW, Doc says, that after a few month since starting the diet, you can stop counting carbs from veggies such broccoli and cauliflower and some others.
just to let ya know, i went on a hunt for some good fiber sources at a local health food store and i found two awesome deals!
i got a tub of grapefruit fiber. 91 servings (no carbs except for the fiber!) last one, 10 bucks!!
also found a tub of hemp protein (you may have already heard of it before) but it had 14g fiber and 11g protein (no carbs). unfortunately it was a little guy sized tub (15 servings), but worth looking into. 10 bucks as well.
I could really use some advice.
I’ve been on the diet since the 20th of May (…6 weeks?). The first 12 days I lost like 5.5kgms (12 pounds). I couldn’t beleive it. I was stoked! But since the first carb up I’ve been gradually putting the weight back on.
I was just logging weight and body measurements (and logging all my food), but I bought a body composition scale a couple of weeks ago so I can now get a rough guage of body fat. I graphed all my measurements over the last six weeks and did a forecast measure and sure enough, I’m gaining weight. We’re talking up to a pound of increase per week. It’s gradual but it’s there. It’s really interesting to see it on a chart, cause I can clearly see where I spike after carb up and stay there til tuesday, then I lean out a little (lightest the morning of carb up) and then up it goes again, gainig a little each cycle.
So…where am I going wrong? I’m averaging about 20 grams of carbs during the week, and I’m carbing up saturday and sunday. Saturday is nuts. I binge on all kinds of crap but I limit protein and fat for the most part. And I try to do more solid carbs on sunday- potatoes and rice and stuff. Do I need to pull back to one carb up day? Go strict on the carbs I’m eating on the saturday? Or just limit my eating? Sometimes I feel like I’m eating a months worth of crap in two days…
The ony other thing I was wondering abut is a bit of GI distress I’ve been getting. I’m either constipated or suffering with diahorea. Can that cause your body to hold onto fats?? Any advice would be greatly appreciated.
Paige
[quote]Paiger wrote:
I could really use some advice.
I’ve been on the diet since the 20th of May (…6 weeks?). The first 12 days I lost like 5.5kgms (12 pounds). I couldn’t beleive it. I was stoked! But since the first carb up I’ve been gradually putting the weight back on.
I was just logging weight and body measurements (and logging all my food), but I bought a body composition scale a couple of weeks ago so I can now get a rough guage of body fat. I graphed all my measurements over the last six weeks and did a forecast measure and sure enough, I’m gaining weight. We’re talking up to a pound of increase per week. It’s gradual but it’s there. It’s really interesting to see it on a chart, cause I can clearly see where I spike after carb up and stay there til tuesday, then I lean out a little (lightest the morning of carb up) and then up it goes again, gainig a little each cycle.
So…where am I going wrong? I’m averaging about 20 grams of carbs during the week, and I’m carbing up saturday and sunday. Saturday is nuts. I binge on all kinds of crap but I limit protein and fat for the most part. And I try to do more solid carbs on sunday- potatoes and rice and stuff. Do I need to pull back to one carb up day? Go strict on the carbs I’m eating on the saturday? Or just limit my eating? Sometimes I feel like I’m eating a months worth of crap in two days…
The ony other thing I was wondering abut is a bit of GI distress I’ve been getting. I’m either constipated or suffering with diahorea. Can that cause your body to hold onto fats?? Any advice would be greatly appreciated.
Paige[/quote]
Are you lifting weights? If so you may be gaining some muscle. If you are actually gaining fat at an unacceptable rate just cut back a bit on calories overall. 6 weeks really isn’t that long. The GI distress will go away in time unless there is a particular food your system doesn’t like.
[quote]Tiribulus wrote:
Are you lifting weights? If so you may be gaining some muscle. If you are actually gaining fat at an unacceptable rate just cut back a bit on calories overall. 6 weeks really isn’t that long. The GI distress will go away in time unless there is a particular food your system doesn’t like.[/quote]
Yeah Trib…lifting heavy five days a week, running for half an hour-ish four to five days but seperate to weights. I’m 138 pounds, and my cals are about 1500-1800 ish but I shoot for about 2200 on wed for more energy later in the week. My cals feel about as low as I would want them… I think the key is in how I’m carbing up…??? I don’t think the weight gain is size, because my measurements biceps, waist, hips, chest etc) don’t reflect much gain. And the composition scale (albeit not the most accurate of machines!) shows body fat increase.
I really like the diet and I think it can wor for me if I can tweak it right.
Paige
It might be your carb-ups. Look at the quality and the amount of the carbs you are eating. I believe there’s a ratio to follow for P:C:F for the weekend too.
I try do a light weight, really high rep full body work out around Tursday/Friday to make sure there’s nothing left over or I throw in a session of sprints. That’s been working for me.
It seems to me that lot of people are just plain eating junk over the weekend. I know in the AD there is no limit to what kind of food you should eat but this is when people need to step back and think…does eating dounuts, cake, cookies e.t.c help me with body composition…
specially the ones who are trying to cut. If you can have one dougnut and some cookies then thats fine but when you are spending a whole day or two eating nothing but junk don’t expect your progress to be anything but junk.
Right now I do low carb during the week and every 7th day or when I need the need of carbs(minimum of 5 days) I eat a carb meal which is made of clean sources(oatmeal, whole wheat tortilla e.t.c).
Also the carb meal shoots for around 1g of carbs per lb of bodyweight.
[quote]ronaldo7 wrote:
It seems to me that lot of people are just plain eating junk over the weekend. I know in the AD there is no limit to what kind of food you should eat but this is when people need to step back and think…
Does eating dounuts, cake, cookies e.t.c help me with body composition…specially the ones who are trying to cut. If you can have one dougnut and some cookies then thats fine but when you are spending a whole day or two eating nothing but junk don’t expect your progress to be anything but junk.
Right now I do low carb during the week and every 7th day or when I need the need of carbs(minimum of 5 days) I eat a carb meal which is made of clean sources(oatmeal, whole wheat tortilla e.t.c). Also the carb meal shoots for around 1g of carbs per lb of bodyweight. [/quote]
Just one carb meal?
[quote]David1991 wrote:
ronaldo7 wrote:
It seems to me that lot of people are just plain eating junk over the weekend. I know in the AD there is no limit to what kind of food you should eat but this is when people need to step back and think…does eating dounuts, cake, cookies e.t.c help me with body composition…
Specially the ones who are trying to cut. If you can have one dougnut and some cookies then thats fine but when you are spending a whole day or two eating nothing but junk don’t expect your progress to be anything but junk.
Right now I do low carb during the week and every 7th day or when I need the need of carbs(minimum of 5 days) I eat a carb meal which is made of clean sources(oatmeal, whole wheat tortilla e.t.c). Also the carb meal shoots for around 1g of carbs per lb of bodyweight.
Just one carb meal?[/quote]
yes, just ONE carb meal.