[quote]miniarnold wrote:
thanks evil,
i would rather eat a little less protein and more fat like you say approx 1g per lb of weight, going to start again next month as im near the end of my competing season, just have mojor issues with digestion and constipation and i am sure i will struggle again with the AD but i intend to give it another try.
Cheers.[/quote]
no problem. just keep to the ratios. 60 fat, 30 pro, 30gm carbs
[quote]miniarnold wrote:
thanks evil,
i would rather eat a little less protein and more fat like you say approx 1g per lb of weight, going to start again next month as im near the end of my competing season, just have mojor issues with digestion and constipation and i am sure i will struggle again with the AD but i intend to give it another try.
Cheers.[/quote]
These reco’s for the AD are a bit wack IMO. I used the AD to gain mass, but I gained a sht load of fat as well!!..I recommend something like 50/50 Pro and fats while getting fat adapted and then assess how well you handle carbs.
I didn’t, the the 2 day carbs ups along with not monitoring weekly cals lead to 1kg/week gain and I let it all get away with me and didnt worry enough about fat gain.
Maybe use the above to get fat adapted, but then use 1.5g/lb for Pro and 0.5g/lb for fats during week and then carb up at whatever amount you handle well and a time that suits you current bf level. i.e the fatter you are, the longer you can eat without a carb up for.
Personally I havnt had a carb up for 4 weeks, and am still gaining strength and have not lost muscle, even with high volume. I dont handle carbs very wells though. I will have a big carb meal this weekend though of about 200g’s
GJ
[quote]Gymjunkie wrote:
miniarnold wrote:
thanks evil,
i would rather eat a little less protein and more fat like you say approx 1g per lb of weight, going to start again next month as im near the end of my competing season, just have mojor issues with digestion and constipation and i am sure i will struggle again with the AD but i intend to give it another try.
Cheers.
These reco’s for the AD are a bit wack IMO. I used the AD to gain mass, but I gained a sht load of fat as well!!..I recommend something like 50/50 Pro and fats while getting fat adapted and then assess how well you handle carbs.
I didn’t, the the 2 day carbs ups along with not monitoring weekly cals lead to 1kg/week gain and I let it all get away with me and didnt worry enough about fat gain.
Maybe use the above to get fat adapted, but then use 1.5g/lb for Pro and 0.5g/lb for fats during week and then carb up at whatever amount you handle well and a time that suits you current bf level. i.e the fatter you are, the longer you can eat without a carb up for.
Personally I havnt had a carb up for 4 weeks, and am still gaining strength and have not lost muscle, even with high volume. I dont handle carbs very wells though. I will have a big carb meal this weekend though of about 200g’s
GJ [/quote]
I wouldn’t go without at least one light carb day in 7 unless you are trickling enough through the week not to get depleted which I wouldn’t do without being very sure I was fully adapted. Not having glycogen stores available for weight training, which I’m not necessarily saying you’re doing, is not ideal.
Trib,
Can u elaborate on not having glycogen stores available been an issue during a fat loss phase? It is dependant on the individual though. Some would simply not function well on 30g a day…where as I and others do very well.
GJ
[quote]Gymjunkie wrote:
Trib,
Can u elaborate on not having glycogen stores available been an issue during a fat loss phase? It is dependant on the individual though. Some would simply not function well on 30g a day…where as I and others do very well.
GJ[/quote]
Not Trib, but i wanted to say that not having glycogen stores is not detrimental to fat loss, however, it is very detrimental to your workout capacity. And since, the better you train the more lean mass you maintain, in a round about way, you probably should have some glycogen around.
If you do choose to go long periods withouts carb-ups (i’m doing 2 weeks before vacation myself), do get some L-glutamine as a replacement.
Also, keep in mind that Thib (recommends less carb-ups the fatter you are) has his clients about 50 gm of cho a day so the glycogen levels are probably better compensated.
[quote]Evil1 wrote:
Gymjunkie wrote:
Trib,
Can u elaborate on not having glycogen stores available been an issue during a fat loss phase? It is dependant on the individual though. Some would simply not function well on 30g a day…where as I and others do very well.
GJ
Not Trib, but i wanted to say that not having glycogen stores is not detrimental to fat loss, however, it is very detrimental to your workout capacity. And since, the better you train the more lean mass you maintain, in a round about way, you probably should have some glycogen around.
If you do choose to go long periods withouts carb-ups (i’m doing 2 weeks before vacation myself), do get some L-glutamine as a replacement.
Also, keep in mind that Thib (recommends less carb-ups the fatter you are) has his clients about 50 gm of cho a day so the glycogen levels are probably better compensated. [/quote]
Hey dude,
Sorry if there was any mis-communication. I guess I did miss out in saying that you should further ensure uptake of other nutrients to do the works that carbs would do, but without the fat gain or slowing fat loss. i.e lots of BCAA’s during and after training.
Glutamine and glycine in post workout shake to give you an insulin spike and ensure protein is shuttled into muscles. Simpy removing carbs and not compensating with other supplementation will most likely lead to muscle/strength loss during workouts.
Again, when I said to limit carb intake/carb ups, it is a very individual thing…As stated, the leaner you are, the more carbs you can handle…
I just started cutting for Summer, here is Aus, and am 4 weeks in and am trying the recommendations of NOT carbing up, until metabolism drops…and have been fine so far, BUT want a carb up meal today!!! From now on, I will include 1 every 1-2 weeks depending on how I feel.
Goodluck to us all, in finding what works…thats all that matters in the end ey.
GJ
Hey folks, couple of questions. First, is there any definitive way to determine if I am fat adapted yet? have done the two week strict assessment phase and have been on the diet for about three weeks since then. Although my carb ups were a mess…I don’t really feel the fatigue I was feeling in the beginning. Should I get some KETONE strips and test myself? would that be an adequate indication of being fat adapted? And if so once fat adapted, what does the group recommend for MACRO ratios during the cutting phase? Thanks for any input.
Almost forgot, couple more things. I have yet to get a straight answer on this on, some of you may have seen me ask this here before, so I apologize for my redundancy, and or lack of attention to detail if someone did get me a good answer and I just missed it.
I have been eating allot of Broccoli,Cauliflower,Green Beans and uncooked spinach and lettuce. Should I be counting the CHO in these vegetables twords my daily allowance? Some guys say yes, some say no but I couldn’t find a solid answer in the book. But all the veggies have helped me with my regularity problem.
Also, what about sucralose(as found in splenda and various flavored diet drinks) it is labeled as no cal no CHO. Is this accurate in regards to the AD?
If anyone has some solid answers for me please let me know so I can avert disaster if i am doing something wrong.
Thanks
[quote]miniarnold wrote:
thanks evil,
i would rather eat a little less protein and more fat like you say approx 1g per lb of weight, going to start again next month as im near the end of my competing season, just have mojor issues with digestion and constipation and i am sure i will struggle again with the AD but i intend to give it another try.
Cheers.[/quote]
I recommend eating 1kg of lightly steamed broc, green beans or some other fiberous veggie per day. All at once with EVOO and balsamic vinegar at night is great to stimulate a nice morning deuce. Should be more than the Rx’d 20g’s of fiber. If you get 20g’s of fiber you will shit everyday. As you eat more and more your shits will be huge.
-chris
I normally carb-up on Saturday and Sundays.
Next week, I’ll be travelling for work Monday - Wednesday so sticking to the Anabolic Diet will be very challenging.
I was thinking of postponning my carb-up to Monday and Tuesday. Got a couple questions:
Assuming I carb-up Monday and Tuesdsay instead, should I have another carb-up the following weekend to get back on my regular schedule or should I skip that weekend and wait 10 days before carbing-up?
I’ll be on the road for 3 days. Will there be a lot of harm if my carb-up lasts 3 days? Would I have to do the 12 days intro period over again?
[quote]g-s-p wrote:
I normally carb-up on Saturday and Sundays.
Next week, I’ll be travelling for work Monday - Wednesday so sticking to the Anabolic Diet will be very challenging.
I was thinking of postponning my carb-up to Monday and Tuesday. Got a couple questions:
Assuming I carb-up Monday and Tuesdsay instead, should I have another carb-up the following weekend to get back on my regular schedule or should I skip that weekend and wait 10 days before carbing-up?
I’ll be on the road for 3 days. Will there be a lot of harm if my carb-up lasts 3 days? Would I have to do the 12 days intro period over again?[/quote]
I think going low CHO will be fine. there are options everywhere. Some quality ones are:
subway salads
denny’s omelette’s/ breakfast
deli meats from grocery stores
bulk nuts
Any restaurant has a steak sandwich no sandwich side salad
the idea that the road is a place to fuck up low CHO is a self-imposed illusion. With an ounce of preparation and a small coleman cooler you can essentially bring all your food with you.
I go on the road to a tournament and I just bring 3 days of food with me. one day of chilled food and 2 days of frozen. The frozen shit gradually unfreezes and you barely have to nuke it on day three. easy to do if you want to.
Re: the other option,
I would post pone the CHO up until tues-wed and then skip the nest sat sun unless you are in full weight gain mode. If you are in full weight gain mode and can get your training in on your road trip then CHO up on mon-tues and then again for one day on sunday. No need to “overfill” your tank.
-chris
what would anyone say is the best oil to cook chicken in a pan with? i know evoo denatures at not so hi a temp so im jst wondering cuz i would love to cook me up some chicken with a crisp skin
[quote]bkmacky9288 wrote:
what would anyone say is the best oil to cook chicken in a pan with? i know evoo denatures at not so hi a temp so im jst wondering cuz i would love to cook me up some chicken with a crisp skin[/quote]
Check out canola oil or coconut oil
[quote]bigdawg011 wrote:
bkmacky9288 wrote:
what would anyone say is the best oil to cook chicken in a pan with? i know evoo denatures at not so hi a temp so im jst wondering cuz i would love to cook me up some chicken with a crisp skin
Check out canola oil or coconut oil
Coconut oil - Wikipedia [/quote]
thanks a lot AD brethren
[quote]bkmacky9288 wrote:
bigdawg011 wrote:
bkmacky9288 wrote:
what would anyone say is the best oil to cook chicken in a pan with? i know evoo denatures at not so hi a temp so im jst wondering cuz i would love to cook me up some chicken with a crisp skin
Check out canola oil or coconut oil
thanks a lot AD brethren[/quote]
Lard is also AD friendly and makes your balls bigger. Bacon grease is the most optimal for pan cooking in. Try bacon wrapping the chicken and covering it. should cook through and be crisp on the outside.
-chris
[quote]Avocado wrote:
bkmacky9288 wrote:
bigdawg011 wrote:
bkmacky9288 wrote:
what would anyone say is the best oil to cook chicken in a pan with? i know evoo denatures at not so hi a temp so im jst wondering cuz i would love to cook me up some chicken with a crisp skin
Check out canola oil or coconut oil
thanks a lot AD brethren
Lard is also AD friendly and makes your balls bigger. Bacon grease is the most optimal for pan cooking in. Try bacon wrapping the chicken and covering it. should cook through and be crisp on the outside.
-chris[/quote]
omg…that sounds amazing after i end my short cutting cycle im def gonna try that out! only problem i see is getting enough grease to properly coat while frying…or does the bacon wrapped around just sort of inject the chicke with its delicious biproduct
[quote]bkmacky9288 wrote:
Avocado wrote:
bkmacky9288 wrote:
bigdawg011 wrote:
bkmacky9288 wrote:
what would anyone say is the best oil to cook chicken in a pan with? i know evoo denatures at not so hi a temp so im jst wondering cuz i would love to cook me up some chicken with a crisp skin
Check out canola oil or coconut oil
thanks a lot AD brethren
Lard is also AD friendly and makes your balls bigger. Bacon grease is the most optimal for pan cooking in. Try bacon wrapping the chicken and covering it. should cook through and be crisp on the outside.
-chris
omg…that sounds amazing after i end my short cutting cycle im def gonna try that out! only problem i see is getting enough grease to properly coat while frying…or does the bacon wrapped around just sort of inject the chicke with its delicious biproduct[/quote]
Kids…
either:
A) cook up some thick cut bacon in pan as per breakfast. get a good amount of grease in there for later. keep the pan with the grease in it. heat the grease up for dinner and fry some pounded chicken thighs or breasts. be sure to butterfly or pound the breasts or thighs (make them thin). The grease should make it crispy as. cover it though so as not to shoot grease all over the stove.
B) slice chicken into long strips (breasts or thighs deboned) wrapp one thin slice of bacon around each strips corkscrew style from one end to the other. press the bacon into the bird to keep it together. Fry in cast iron or non-stick. I like to coat the chicken in cajun spice cause I have a salt fetish.
-chris
hey everyone thanks for a great thread, this is the main reason I switched from a reader to a member.
I like to be active every day, not necessarily training but walk my dog/a bit of playtime with the KBs/some sport/swim in my pool etc How has this eating pattern affected your energy levels at different stages of the week?? also would you suggest limiting activity at different stages of the week??
as a stroke of luck l had been following a diet similar to this for roughly 2 weeks except the carb up portion when l found this thread last night… thought about it for about 5 seconds and carbed up like a mofo, needless to say this is a great diet
you need to not worry about your energy levels they will end up being fine.
All the hooplah about energy levels and low CHO diets is only total bullshit that will help give you excuses to not do shit.
Just do what you want to do and eat what you need to eat. Technically speaking you get way more energy in kcal for on this plan than most. So therefore you should have way more energy.
And if you feel like the low carbs are getting you down and you feel so lethargic… cowboy up amiga.
Think about it most logically. Is it really your diet that is making you sleepy or is the the same old things that made you sleepy before you got on the diet? things like lack of sleep. Before you ate in a structured manner you didn’t blame any of your feelings on your diet but now you might. resist that. It’s just food. Don’t let it rule your mind.
If starving vegans report tons of energy on their 800 kcal diets then you surely can do the same with the diet that fueled caveman’s evolutionary surge to become the most dominant species on the planet (not that we’re making much of it ATM).
-chris
[quote]bigdawg011 wrote:
bkmacky9288 wrote:
what would anyone say is the best oil to cook chicken in a pan with? i know evoo denatures at not so hi a temp so im jst wondering cuz i would love to cook me up some chicken with a crisp skin
Check out canola oil or coconut oil
http://en.wikipedia.org/wiki/Coconut_oil[/quote]
I seem to remember somewhere in the AS saying to avoid coconut because your body will burn the MCTs and not your stores but you may want to check that. Anyway, I’m on day 10 and loving it so far, I might actually do an extra week of low CHO before my first carb up so I can #1 make sure I’m adapted and #2 adjust my CHO load schedules since I started on a tuesday. Thoughts?
On a side note if you mix flax meal and natural peanutbutter and make little ball on wax paper and refrigerate them they make great high-fiber snacks.