[quote]oldhead wrote:
first day of second carb up:
1# 16 oz exspresso coffee w/3spoons sugar
2# breakfast shake (4eggs,glass o milk, cup o oats)
3# fresh juice (5carrots,turnip,parsnip,4radish,2beets,2cups kale,1inch ginger)
4# 5# 6# 3cups rice with 1 cup beans and 1lb roast pork 2 oranges
7# 8# 2 grilled chicken breasts[/quote]
wow thats a lot of protein!! dipasquale did suggest a c:f:p of 60:30:10 for the carb up.
actual numbers were-cal, 3900 -CHO,382,39% - fat 140,32% - prot,281,29%. Yeah! iam not really good at predetermining my daily intake.Thats what i like about this diet, i mostly eat meats mindlessly all day and all i have to suffer thru is a little salad with lots of olive oil and feta with every meal.
the problem with carb ups (and eating in general)is: my day starts late (11:00am)and ends late (2:00AM) it makes for a difficult
6 small meals spread out every 6 hours while not eating after 6:00pm
[quote]oldhead wrote:
il cazzo you still lifting boulders? LOL
i wonder what DH and atlas are doing now days
[/quote]
Heck yes I am.
I gotta get some new pics up. I’ve gone Prowler crazy lately. I love that friggin thing.
[quote]BigJonMud wrote:
G’day to all the ol’ school vets.
A couple of questions-
Il Cazzo,
How has your health panned out in the long run? Iv spoken to a lot of dickweed doctors about this diet, none of whom will support me in it.
The main reason, im told is that despite all the positive evidence no1 can generally test for arterial build up of fat. (could this have anything to do with increased vascualarity…) Has it been smooth sailing, following the diet to the letter or has trial+error and experimentation played its part?
[/quote]
My numbers are always great. Now, I will say I eat a ton of ground flax seeds and a mega ton of vegetables.
Early on, I mean yearrrrs ago, I ate veggies and some flax but no where near what I do now.
So, increased vegs has eliminated any heart burn. Ever. I can even eat tuna fish and drink coffee in the same meal and no problems.
Also, way back when…and I think I wrote about this…my first carb ups were redunkulousis.
I would eat a box of frutty pebbles and a bag of oreos (post workout of course)
While I still occasionally eat like that, my carb ups have turned into a one day, fairly boring affair.
Oatmeal, sweet potatoes, bla bla bla. Now, sometimes after dinner on a carb up day I’ll eat whatever…pizza, candy, and the like.
But, I have to eat it at night, lest I want to pass out while driving or something.
And, after years of protein and vegetables, I can’t even eat that much junk without getting sick.
I think that if you stick to the basics…add fish oil, flax seeds and as many veggies as you can handle, your health will improve. My joints feel amazing despite extremely tough training.
I’ve had really great success putting both regular clients and athletes on this diet.
just poking my head in to say hey to all of you.
Wow…this thread just continues and continues…
Awesome job
AD
200LB 41"waist -day after 2 day carb up-
2900 cal
138 fat 41%
280 carb 36%
165 prot 23%
way off from 15 - 60 - 25
Just checking in. I started yesterday, today is day 2 and wanted to make sure my numbers look right. I am 24, 215lbs, looking to lose fat first, then work on gaining more muscle. I have an office desk job and get to the gym 3-4 times during the week for lifting, and im going to be adding cardio in the mornings next week.
Im getting my calories from eggs, EVOO, cheese, meat, chicken, butter, bacon, sausage, and the occasional whey protein shake. Here is what I have figured out.
Aiming for 2000cal during the day (should it be a little higher?) eating 6 meals:
For first 14 days: 22g Fat, 33g Protein, 4g Carbs = 2076 cals
Then for carb up weekends: 11g Fat, 25g Protein, 42g Carbs = 2202 cals
Im trying to try to get as much protein as possible to maintain the muscle I already have. Do my numbers look right? And are there any changes or suggestions anyone has for me? Thanks in advance.
I am not too sure about sausages!
They are pretty high in unsaturated fat.
Try to aim for fats richer in Omega 3s, such as olive oil or egg yolks.
That is my opinion however,
Good luck
ok, cool. i just had them last night bc the fat content. how does everything else look?
btw unsaturated fats are great for you! these include your polys and monos…so Im sure our AD friend meant too much saturated fat. Anywho…yea make sure to get plenty of monos and polys and the saturated fats just fall into play without any monitoring
iam trying to maintain 30%sat-20%poly & 50%mono, i thought i read somewere about that or did i misunderstood?
[quote]bkmacky9288 wrote:
btw unsaturated fats are great for you! these include your polys and monos…so Im sure our AD friend meant too much saturated fat. Anywho…yea make sure to get plenty of monos and polys and the saturated fats just fall into play without any monitoring[/quote]
Yup my bad, typo error.
hooray for AD!
about 4 weeks into a weight gain portion. I do 2 carb up days. I also want to say that I’m not sticking rigorously to the written version. Instead, I close the time window during which I eat. Also, even though I am supposed to be at 4k per day, I sometimes go way below or above that. And… it still works! Simply using the macronutrient breakdown has worked wonders. I thought I was a hardgainer. Turns out, I was eating like a coked out model. I’ve gained about 8 pounds and seen an awesome body comp change (~2%). That means my lean body mass is really moving in the right direction. Also, I’m getting stronger.
One question - Do you guys feel hungry all the time? At first, I was dreadfully full. Now, even at like 5k a day, there’s still room for more. Whaat’s going on?
[quote]oldhead wrote:
iam trying to maintain 30%sat-20%poly & 50%mono, i thought i read somewere about that or did i misunderstood?[/quote]
Maybe that’s optimal. But, with such a large portion of your diet being any form of fat, this will prove impossible to uphold. I eat a whole avocado, about 5- 6 eggs, a cup or so of hummus, and take some fish oil, every day. I don’t worry about it, after that. You’re also supposed to go 1:1 with omega-6:omega-3. I challenge you to uphold that.
[quote]FaPsTER wrote:
I am not too sure about sausages!
They are pretty high in unsaturated fat.
Try to aim for fats richer in Omega 3s, such as olive oil or egg yolks.
That is my opinion however,
Good luck[/quote]
During induction, just eat. Sausages too.
As you adapt, especially if you are cutting, then you can begin to both better fats (btw, olive oil is a source of Omega 9, not 3’s…go with fish or flax for 3’s)and lowering fat levels slightly and increasing protein.
But, at no point should you be afraid to eat eggs, bacon or steak!
[quote]IL Cazzo wrote:
But, at no point should you be afraid to eat eggs, bacon or steak![/quote]
heck no! im not afraid to eat them. i eat 4 eggs and 5 pieces of bacon every morning. and it not the turkey bacon either.
i just asked bc i want to make sure im doing it right and not wasting my time doing it wrong. thanks for your input. i try to take 20g of fish oil a day. i dont really feel that different since starting. i tried not to eat carbs before and i always felt tired. im just sad i bought the Surge Workout Fuel only to find out it has sugar in it. at least i got to try it before starting the diet and know what to expect. i have my priorities in order: 1. lose excess fat, 2. start getting my lift #s up.
[quote]IL Cazzo wrote:
FaPsTER wrote:
I am not too sure about sausages!
They are pretty high in unsaturated fat.
Try to aim for fats richer in Omega 3s, such as olive oil or egg yolks.
That is my opinion however,
Good luck
During induction, just eat. Sausages too.
As you adapt, especially if you are cutting, then you can begin to both better fats (btw, olive oil is a source of Omega 9, not 3’s…go with fish or flax for 3’s)and lowering fat levels slightly and increasing protein.
But, at no point should you be afraid to eat eggs, bacon or steak![/quote]
Yer I agree wit the eggs completely.
But the topic starter wants to lose weight, as evident in his post right above this one. My suggestion is that for a cut, to try and refrain from sausages.
Perhaps for bulking, but not too sure for cutting.
Unless you want to start off with a high amounts of fat in the first week, and gradually cut down your fat intake on a weekly basis.
Good luck 
I find it funny that the original guide calls for lots of extra fiber since the fat should soften your stool.
I’ve been on the AD for 2 weeks straight now and I’m shitting bricks, it’s not even funny… it damn near hurts!
I’m barely eating any veggies and not supplementing any fiber products. Did my body adapt so well or what the hell is going on?
[quote]CutestPuppy wrote:
One question - Do you guys feel hungry all the time? At first, I was dreadfully full. Now, even at like 5k a day, there’s still room for more. Whaat’s going on?[/quote]
Yeah, I feel pretty hungry usually. I eat a lot of raw, unsalted sunflower seeds (without the shell) and veggies to help satisfy my appetite. I’m trying to gain but my body just seems like an endless pit.
[quote]pradaboy wrote:
I find it funny that the original guide calls for lots of extra fiber since the fat should soften your stool.
I’ve been on the AD for 2 weeks straight now and I’m shitting bricks, it’s not even funny… it damn near hurts!
I’m barely eating any veggies and not supplementing any fiber products. Did my body adapt so well or what the hell is going on?[/quote]
If you have been shitting less, then I would get a supplement like Benefiber and start eating more nuts instead of oils. I take quite a few tablespoons of olive oil because its convenient, but nuts (walnuts, almonds, sunflower seeds,) have the fiber you need.