I’m not an AD expert by any means ( only about a month and a half into it myself) , but just at first glance I would say try dropping the dairy and definitely add some green vegetables. It looks like you are getting 0 fiber, which can play a huge role in dropping weight /fat.
Some are fine with cheese and dairy products, but some just can’t drop fat while eating them.
O i just forgot to write it in, but i do take 2 table spoons of psyllium husks through out the day, with some cabbage and some spinach, broccoli maybe once a week. mostly psyllium husk though.
Thanks for the advice, now that i think about it could be the cheese, i do rarely eat any dairy products until i started this diet. Im gonna cut out cheese for 1 week and see if the fat goes away, its weird that im somewhat lighter and my pants are looser, its just my stomach is significantly bigger.
Well, the lightness could be from the water shedding. Also, I find that two days of carb loading is too much, try knocking it down to one day and see what happens.
Yea…gonna have to change up a few things, sux i was wanting to bulk up with this diet, but now i im gonna have to cut for a couple of weeks, then look to bulk. Can anyone recommend a good workout program for cutting, i was reading a few posts pack that some people were doing the Waterbury 10x3 fat loss program, any suggestions?
Whats up everyone?
So, i haven’t posted in a while…still on the AD…certainly become easier, don’t really think about it anymore.
Thought I would make your life easier, if you find yourself in a food court and are without food/want to have a semi-dirty low carb meal; search out “bourbon st grill” in the food court. They have an AD-ish option (2 AD-friendly veg & blackened chicken). I’ve had this a few times when I was moving houses
Lucky for me i carry a few fish oil caps around, to balance the ratios and get in the good fats.
p.s. that place is called kelly’s cajun in the states i think.
check your potassium and magnesium intakes. you tend not to take in required magnesium amounts which causes the ‘poofy-ness’ around the stomach.
my multivitamin provides 100mg magnesium per serving. Do i need more?
After reading at least 100 pages of this thread, I’ve decided to start on the AD.
Every time I go on a ‘bulk’, I simply store any and all fat as love handles, while still maintaining leaness all around. I went from 172 to 200 this summer, and I’m hovering around 195 right now.
I’m not big enough to cut, but I’m not lean enough to keep going at the rate I’m at.
I’m going to base it around 3000cals, 216g fat, 225g prot, 30g total carbs.
My goal is to maintain size/strength, loose some of that fat I’ve gained, and hopefully gain if possible. I’ll adjust calories as needed if I’m still feeling hungry.
I’ve told 4 people close to me I’m starting this “lifestyle” per say, because I figured if people knew what I was doing, I would be more likely held accountable for what I’m doing.
I just went to Walmart. I bought some Natures Valley 1 a day fish oil caps, which I’ll be taking 3-5 a day.
I also bought a box of eggs (thats 5 doz), 2 packs of bacon, 1lb ground beef, 2lb angus beef patties, 2lb pork loin, 1lb chicken breasts, chicken wings, raw/frozen shrimp, brats, shredded cheese, cheese cubes, string cheese, american cheese, 2 dole ceasar salad packs
(to eat with the chicken breast), 2 bags of lettuce, oil/vinegar dressing, sw ranch dressing (for taco salad), another random bag of veggies, some frozen veggies, almonds, heavy cream, beef jerkey, sugar free ketchup, sugar free jello…
I also have Gourmet Nutrition for some cooking ideas… but its mostly prepared with coconut oil… which I’ll hide from my self. I have a GIANT tin can of EVO. I’m going to try to find some macadamia nut oil for cooking though.
If I must eat fast food or something, I’ve already got ideas… such as lettuce wraps, hardees low carb burger, a custom salad restaurant (they list their dressings so I know which ones have carbs), etc.
I have Scivation BCAAs for PreWo, and ON whey for PostWO.
Anything I’m missing here, or any tips/suggestions?
EDIT: Crap, I forgot fiber tabs. I’ll be getting some (sugar free)…
[quote]StrongAgain wrote:
my multivitamin provides 100mg magnesium per serving. Do i need more?[/quote]
2.5mg - 4.5mg per lb is the guideline. has to balance out the sodium and potassium intakes which generally fall around ~2500mg
o wow… thx for the advice lookks im way under the daily requirements. Gonna up my green veggies.
If the goal of AD is not to be in ketosis, should I test my piss to make sure I’m not in ketosis after a few days? And what if I am?
I don’t think a goal is to not be in ketosis…you just probably won’t be. I wouldn’t be worried about it either way.
StrongAgain,
to answer your cutting W/O question I'd recommend Meltdown training. Im on it now and coupled with an AD version of The Get Shredded Diet, I'm losing 1-2 lbs every week and Im maintaining strength levels and improving my lactic acid tolerance via the meltdown training.
so after 3.5 years on this bad boy Im going to change it to fit Berardis style of eating. He’s the one who got me started going from tubby bastard to a decent and strong athlete/weightlifter…I ventured over his G-flux interview written in the last couple days and i decided that Im going to bring Surge back in my life PWO and have one carb meal a day after my workouts(which are now everyday following the ideas for G-flux).
So no more chance for mistakes with carbups…yes i still every once in awhile have eaten myself sick on carbups. I always felt pressured to get every little craving over with…but now Im going to just eat clean and eat AD all week long sans PWO. Of course if this thread picks up again I’ll be channeling in.
is light cardio going to have some negative effect for my glycogen stores? I carb up friday/saturday and deadlift saturday. I was thinking of doing cardio Sun-Thurs.
I’ve been on the AD for 5 weeks, and after the transition, I’ve been cutting the last three weeks.
hm you shouldnt cut too early…you should be bombarding your body with fats. thats how you transition…stick to the plan and youll be happy. besides i havent heard a scenario where someone gained weight through the transition with~18xBW in calories.
I’ve been on for over 3 years not saying im an expert but ive been through this whole thread a few times
hey I did the transition and dropped like a pound. I’ve dropped another pound a week steadily since. But I know it’s gonna slow so that’s why I was asking about the cardio and glycogen stuff.
ok well in that case yea…monitor your fat loss the week it stops, start adding a little cardio. Use outcome as your decision maker. Read up on G-flux btw pretty cool premise.
I’ve slowly upped my workout volume(via time in the gym) and because of that Im able to eat more cals(mind you slowly adding them week to week). And again based on results, say weigh in or measurements on Saturday mornings, add more exercise or drop some cals.
Best to add activity first so as to keep protein turnover and nutrients cycling in.
ok thanks
I think I’m just gonna start taking HRX and add 45-60 mins low intensity cardio on lifting days. I’ll decrease calories in the future if I have to.
I read the gflux article a long time ago but it seems to have become more popular of late, dunno why. It’s a good article though.
I’d be interested in your opinion on my lifting and when I carb-up
I’ve been lifting three days in a row because I’m very energetic around the carb-up. I tend to do some shoulder work Friday, deadlift heavy and hard Saturday, and Bench Sunday.
Right now I’ve been doing the big carb-up all day Friday, and cutting down the fat even more and mostly eating complex carbs and less overall kcal Saturday, in line with Lyle Mcdonald’s recommendations for carbing up on a keto diet.
Do you think that’s best, or should I deadlift after the two carb-up days, or what?
thanks for your contributions. This is one hell of a thread.
To simply answer: If it feels righ then fine. And if you eat the bulk of your diet Friday thats when Id deadlift. Deadlifts, as you probably know, work the entire body. And with Friday being your biggest insulin spiked day, use it for your deadlifts.
But honestly, whenever you feel more optimal doing them.
I suppose with being on the AD as long as I have your body starts to just even out not going into carb induced comas or anything. Your body becomes able to handle it so, If you feel all uppity one day, BAM, do your deadlifts. def an exercise where you want to put total concentration and do it right.
This isn’t a keto diet btw. Well I personally now am only getting carbs post W/O with no carb days. To me I think of how carbohydrates are not essential and the weekend carb ups are basically to shuttle nutrients into muscles via the depletion. Well in my mind I’d rather have half a serving of Surge (best way to give your muscles what they need in my opinion) and then a complex carb meal 30-60 minutes after the Surge.
Now both a carb up and the post workout “window of opportunity” are used to shuttle nutrients to the muscles and build them and what not. And I personally always seem to cheat or Ill start looking forward to the weekends and splurge and I never liked the bloatedness and all the water retention. So I figured why not just have carbs everyday. I keep my carbs at 10% i get at least 25, mostly35, grams daily. I basically follow how Thib would map out a high fat diet mixed with Berardi’s G-flux principles and nutrient timing.