well whats your protein numbers lookin like? If you consuming around 1.5g/lb of BW then you can take some off protein. This diet is very protein sparing and fat is the backbone of this diet. going as low as 1g/lb of BW will be efficient. But if you fear muslce loss at all then how about take 150 cals or so of protein and 50 from fat or an even 100/100 split takeaway. Doest have to be black and white make it a mix so its more comfortable with ya
Hey guys I’ve read a lot of this thread already but I’ve got to get answers on something real quick.
What are your thoughts on going on AD with only full bodyweight workouts? (Burpees, squats, jump squats, one legged squats, push ups, jumping jacks) I’m going on the diet Monday no matter what, I just wanted to see what you guys thought about it.
3000 cal - 200 fat - 30 cho - 300 prot give or take a few.
i was thinking
2500 - 150 - 30 - 300 but i wasnt sure.
maybe ill leave it were is at and pick up the WO pace
Would it be possible to do Rippetoe’s advice of a gallon of milk a day while on the anabolic diet or is that too many carbs?
Thanks.
Hello all, i’ve been following a timed carb diet for the past few weeks. Progress has been good so far (leaner with strength still increasing) but i’m wanting to make the shift over to the anabolic solution diet. Only difference between AS and TCD is that on the TCD carbs are taken in PWO and consequently the carb ups are smaller. I’m wanting to switch as i beleive the results will be even better with the AS. I’d personally prefer the AS anyway, due to the bigger carb ups.
My question is do i still need to do the full 12 day “break in” phase? Or would i be good to jump into the 5/2 since i’ve already been following a diet very similar?
Welp, I start the 12 day metabolic shift tomorrow. Bought loads of cheese, hard salami, Bubba burgers (which have trans fat in them, so I won’t be buying them anymore), some spinach, almonds, mushrooms, broccoli, and in general a lot of shit I already have.
Here’s to hoping the AD brings great results.
Welp, I start the 12 day metabolic shift tomorrow. Bought loads of cheese, hard salami, Bubba burgers (which have trans fat in them, so I won’t be buying them anymore), some spinach, almonds, mushrooms, broccoli, and in general a lot of shit I already have.
Here’s to hoping the AD brings great results.
[quote]rollgood wrote:
Welp, I start the 12 day metabolic shift tomorrow. Bought loads of cheese, hard salami, Bubba burgers (which have trans fat in them, so I won’t be buying them anymore), some spinach, almonds, mushrooms, broccoli, and in general a lot of shit I already have.
Here’s to hoping the AD brings great results.[/quote]
Don’t worry about the trans fats in meat products, as they are natural trans fats. Only be worried if the ingredients list “partially hydrogenated” in them.
theenforcer: No, I would not recommend the AD for someone starting out. I did it for a while but saw no huge gains- when I added Surge and moderate carbs back in i started gaining muscle finally.
teen-builder- i was in your position when i tried the AD earlier this year. My bag always had some sort of: jerky, tuna or salmon packet, and some kind of nuts. Some cheeses can go a few hours and still be fine too. Jerky and almonds is by far the simplest though.
oldhead- I’d cut calories a bit, but more importantly watch your carb ups and make em as clean as possible. For fat loss I really feel a 24 hour carb up with clean sources is the way to go. Fruits with breakfast, beans with lunch, SWF and Surge recovery PWO, and some rice or sweet potatoes an hour after, and then back to low carb for your last meal of the night.
rollgood- For cutting, the AD + bodyweight circuits would be a pretty good combo. I’d do some heavy lifting in there to keep strength up, but its a solid approach.
birdman- Look at the nutritional info on the back of your milk jug. 13g of carbs/cup means you could have less than 1/4 gal per day and still be doing the AD as written.
all4n- The point of the break in phase is to become fat adapted. If you already are (been doing the AD) then it isn’t necessary. I personally like the AS more than the AD for building muscle. I missed my PWO carbs too much and went too wild on the carb up days on the straight AD.
hope that helps
-spades
Hi spades, i’m not entriely sure if i am fat adapated. I’ve basically been on the following diet for about 2.5 weeks now:
Meal 1: pro/fat
Train with BCAA’s
PWO: EAA+WMS shake
Meal 2 (PPWO): pro/carb/veg
Meal 3: pro/fat/veg
Meal 4: pro/fat/veg
Meal 5: pro/fat/veg
Meal 6: pro/fat
That’s mon to sat morning with training on mon/wed/sat. Cardio on off days where pwo shake would be dropped and ppwo meal would simply be pro/fat/veg.
Carb load would begin sat morning with the PWO shake has been pro/carb meals all day except last meal on sunday would be pro/fat.
There’s been some variation with meals timings (i.e training p.m instead of am) but essentially that;'s the exact diet i’ve been on. Do you think i’m now fat adapated? Energy is good, looking leaner, strength steadily rising. I’m just not sure if i should go for the 12 day induction phase just to “make sure” i’m fat adapted. See i’m not sure if the PWO shake and PPWO meal has prevented me from adapting?
Also, i’m not even sure how much i’d benefit from dropping the pwo carbs/meal? Reading this thread, i thought it would be the best idea, then jsut concentrate all my carbs on the carb load weekend. However, i’ve been advised to keep the pwo carbs and continue with the carb loads. What do you think?
Thanks for any advice by the way, really appreciate it.
[quote]dlannan wrote:
rollgood wrote:
Welp, I start the 12 day metabolic shift tomorrow. Bought loads of cheese, hard salami, Bubba burgers (which have trans fat in them, so I won’t be buying them anymore), some spinach, almonds, mushrooms, broccoli, and in general a lot of shit I already have.
Here’s to hoping the AD brings great results.
Don’t worry about the trans fats in meat products, as they are natural trans fats. Only be worried if the ingredients list “partially hydrogenated” in them. [/quote]
Wow had no idea there were natural trans fats (not being sarcastic looked it up). Anyway so yea its naturally forming in ‘X’ animals stomcah and makes it into the fat stores. Interesting.
I’m in the middle of day 1 and thus far I’ve consumed:
1777 calories
155g fat
92g protein
7.7g carbohydrates
Is the fat content too high? I’m looking to put away 2400 calories a day. I’m just very unsure. I know it’s a high fat diet, but 60% would be, I believe, 160g. I’ve almost consumed that much and it’s only the middle of the day. Here’s what I ate:
Meal 1: 4 pieces of bacon with 3 eggs fried in a tablespoon of butter
Meal 2: 5 slices of salami, 1 slice of muenster cheese, and a stick of extra sharp white cheddar cheese
Meal 3: 1 piece of bacon, 1 beef burger, 1 slice of provolone cheese, 2 cups of spinach, 14 almonds, and 2 tablespoons of olive oil
I plan to have chicken breast later on with another spinach salad, perhaps with some tuna fish.
I dunno, maybe it’s nothing to worry about.
[quote]rollgood wrote:
I’m in the middle of day 1 and thus far I’ve consumed:
1777 calories
155g fat
92g protein
7.7g carbohydrates
Is the fat content too high? I’m looking to put away 2400 calories a day. I’m just very unsure. I know it’s a high fat diet, but 60% would be, I believe, 160g. I’ve almost consumed that much and it’s only the middle of the day. Here’s what I ate:
Meal 1: 4 pieces of bacon with 3 eggs fried in a tablespoon of butter
Meal 2: 5 slices of salami, 1 slice of muenster cheese, and a stick of extra sharp white cheddar cheese
Meal 3: 1 piece of bacon, 1 beef burger, 1 slice of provolone cheese, 2 cups of spinach, 14 almonds, and 2 tablespoons of olive oil
I plan to have chicken breast later on with another spinach salad, perhaps with some tuna fish.
I dunno, maybe it’s nothing to worry about.[/quote]
If you want to spread the fat out a little more, I would suggest the following:
- crisp the bacon and use the bacon grease to fry the eggs. This reduces the 8gm of fat from 1 Tbl of butter.
- Lower fat meats with nuts - better balance, alleviates some of the ‘sick’ feeling some feel from eating more fat.
- You are allowed to eat a lot of fat, eat different kinds and don’t go for overkill by upping fat for the heck of it. eg: butter rolled in bacon kind of stretches the allowances (tastes good though, lol)
spades o faces - i carb up for two days - all i eat is potatos or rice mixed with beans and veggies medley, oats for breakfast.
so you think going to 12X BW as opposed to 15X BW as i do now will help? and when you say 24 hour carb up thats 2 days correct?
all4n- I’m not a dietary expert so I couldn’t say for sure if you’d be fat adapted or not. My guess would be not, but each person’s body reacts differently. I’d say since you’ve been relatively low carb you could just do a week of strict low carb with some glycogen depletion workouts to make sure- 15-20 rep full body circuits, HIIT sprinting etc. I personally felt like complete crap for 2 days at about the day 8 mark each of the two times I’ve done an extended low carb induction phase, which im assuming was the metabolic shift. Overall though I’d personally rather have carbs pwo for making gains. For cutting, I keep it strict LC with leucine and BCAAs.
rollgood- given the amount of calroies in protein vs fat I found it worked really well if I just had my protein calories roughly equal to my fat calories. For instance, in a given day 30g carbs = 120 cal, leaving 2280. 180g protein would give 720 cals, leaving 1560 from fat. 1560/9 = 173 g fat. This gives us 65% fat, 30% protein, 5% carbs. Specifically, up the protein in meal 3 and reduce the fats. the almonds plus 2 tbs of EVOO is a lot of fat to consume at once given only 2400 total cal. Also, make sure to balance your fat sources. Get some saturated fats from meats and cheeses, monounsaturated from nuts and EVOO, and polunsats from fish, flax, and other plant sources.
oldhead- I’ve had better experience cutting with just a single day of carb ups. Your carb sources look pretty good (try to add some fruit though), so I’d say dropping cals is the next logical step. 12-13x bw would be a good start. I’ve seen CT recommend calculating diet intake levels by splitting the difference between current weight and ideal weight, which makes sense if you think about it. You wouldnt want to be eating to help maintain your non-lean body mass. He says take your current weight, and average it with your ideal finished weight. Then figure out calories based on that number. Something to consider…
[quote]TEEN-BUILDER wrote:
has any1 got recipes for the AD that is kind of easy to make and i can jst pack it into ma bag for college? thx people!
lets keep this thread going![/quote]
Yes, put an ice pack in your bag.
Add some sort of meat to some raw vegetables and pack it up.
sooo…
chicken breast and broccoli
steak and spinach
tuna and tomatoes and spinach
Yes, put an ice pack in your bag.
Add some sort of meat to some raw vegetables and pack it up.
sooo…
chicken breast and broccoli
steak and spinach
tuna and tomatoes and spinach
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yeah and keep maybe a tub of full fat mayo on hand? to avoid any blandness right?
any one more thing, would it be suitable to use splenda during my first few weeks of adaption? i live in uk, and in the nutrition labels the fibre is in a different slot to carbs, is my daily intake of carbs 0g or still 30g?
Hey, if you like mayo, sure, but I think it needs to be kept in the fridge…unless it’s different with you Brits.
You can use splenda. Still 30g/carbs.
If food is cooked well, it doesnt have to be bland. Season it. Buy the BBQ Bible over at amazon.com and learn how to grill. That will help you tremendously.
-Steve Morris
I’m also curious about the nutritional food labels. It always lists carbs and fibre seperate. Example, on the back of my bag of frozen green beans it says:
Per 100g
Carbs: 4.4g
Fibre:4.1g
Does that mean i count the green beans as only having 0.3g carbs per 100g? Or is it still 4.4g and the total carbs is actually 8.5g per 100g?
Never mind, i figured out it is the carb+fibre = total carb content. So we just take the number it lists for the carbs as a total, no need to minus the fibre. Makes things easier i guess, but will defiantly be eating more than 30g when eating to gain. Ive read a few times this is ok (anything up to 100 i beleive?) once fat adapted though?