I wouldn’t count fiber in your daily carb intake. Fiber is indigestible, meaning the carbs aren’t used by your system. I know thibs only ignores fiber that comes from green veggies, but most people just count fiber out when dealing with total carb intake. When I was ADing, I’d typically get about 50g/ day, of which 20 or so were fiber.
ok need some advice before i start this thing…heres the numbers
weight: 197
age: 30
waist: 40 inches
anabolic diet numbers
total calories: 3536
total fat cals: 2259
fat grams: 257
protein: 227
carbs: 38
question is am i taking in too much fat possibly…260 grams does seem a bit much, even or this diet
ok did the math…seems for thi thig to work i have to take in like 315 grams of protein…after adding everything tigether, again, im up t 235…how do i make up the 315 grams without messing up my fat calories which im right on with. Also im missing 300 calories as well. Need help!
ok did the math…seems for thi thig to work i have to take in like 315 grams of protein…after adding everything tigether, again, im up t 235…how do i make up the 315 grams without messing up my fat calories which im right on with. Also im missing 300 calories as well. Need help!
ok did the math…seems for thi thig to work i have to take in like 315 grams of protein…after adding everything tigether, again, im up t 235…how do i make up the 315 grams without messing up my fat calories which im right on with. Also im missing 300 calories as well. Need help!
Hey guys just finish up day 5 here. I’ve never really been able to hit 2400 calories, but whatever. I usually hover around 2100. Been getting in good amounts of fat (at least 150g) and a good amount of protein (at least 120g). Avoiding carbohydrates has been very easy. I find it difficult to get in 30g a day.
Actually, since I cut out most of my sugar substitute (which I learned had about .89g of carbohydrates, and that adds up if you use as much as I did) my carbohydrate intake has been very low, almost not going over 15g.
Physically I’m strong, don’t notice any real changes yet. Mentally I feel like shit. I get really tired at 6pm and I keep looking at myself in the mirror, looking for changes. I used to be good about not doing that but this diet is driving me crazy for some reason.
Oh well, one week to go until carb up and more importantly (for me anyway) WEIGH IN. See ya later.
Guys, in the AS for BBers the formula for how many calories to consume each day during the mass phase is as follows
[Ideal bodyweight + (ideal BW x 15%)] x 25
Now this obviously works out at alot of calories per day. Surely this formula must be for hardgainers/ectomorphs/those who struggle to gain weight?
What is the more sensible reccomendation for those with slower metabolisms/endomorphs/those that find it easy to put weight on?
Hey guys!
I`m a natural BB from germany. I didn´t post here but was always a reader in this threat. Now I´m planing to compete in may. Last year my diet was low-carb with some carbs pre- and post-workout. This year I´d like to try the AD. What do you think? Is the AD a good idea for contest preparation? I´m a little bit afraid of too much muscle lost.
I hope you can understand me. My english isn´t the very best.
[quote]Philo wrote:
Hey guys!
I`m a natural BB from germany. I didn´t post here but was always a reader in this threat. Now I´m planing to compete in may. Last year my diet was low-carb with some carbs pre- and post-workout. This year I´d like to try the AD. What do you think? Is the AD a good idea for contest preparation? I´m a little bit afraid of too much muscle lost.
I hope you can understand me. My english isn´t the very best.[/quote]
I believe most people follow the diet exactly for this purpose. I don’t think you would lose muscle mass, since it is a very protein sparing diet when followed properly
today is my first day on this eating plan, for me im hoping to lean up some more as i have quite a bit of mass . I recently had a heavyweight muay thai fight which didnt allow me much time for weight training, though in preparation i got real fit and lost 6 kgs of fat, the downside to this was i lost around 4 kg of muscle .
Today i did fasted cardio first thing ,i then consumed 8 whole eggs, 200 grams of chicken breast and some cheese for breakfast.
Repeated this 2 more times , then for another meal had 300 grams of lean ground beef
Im training upper body only 3 times a week at the moment as in the fight i tore my miniscus and am awaiting surgery.
After training i will have chicken stirfried veges, and my last meal will be more eggs.
The cupboards are bare and its shopping day tomorrow , i will also be purchasing a protein powder to add more protein.
Can any body critique this for me and offer any tips to help acheive the maximal results.
cheers dza
[quote]warmachine30 wrote:
ok did the math…seems for thi thig to work i have to take in like 315 grams of protein…after adding everything tigether, again, im up t 235…how do i make up the 315 grams without messing up my fat calories which im right on with. Also im missing 300 calories as well. Need help![/quote]
Most of the “numbers” wont buy you a shit ticket in a paper factory in the beginning. For your break-in period and subsequent weeks just worry about 2 things:
A3] eat high fat/protein and less than 30g of non-fiber carbs. eat lots of things that are green and things that had parents. as much as you possibly can. eat till you are full and eat often as possible.
2E] document everything you eat [AS YOU EAT IT!!!] and work the numbers out. look at what you ate at the end of the day and see what you can eat.
Many people get caught up in the numbers and end up shitting all over the bed. Fuck that. Eat food as food and then translate it into numbers to see where you are. look back into this thread and you will find tons of guys whining about how they cant make the cal levels and blah blah blah. Just eat till you are full and make only good food choices.
You will eventually see what kind of food you can eat and adapt to eating so much filling food. trying to pop the big cals right away will fuck you if you have a shit appetite or just dont have the enzyme power to eat all the fats/proteins/fiber.
Work from your own numbers up, or down in some cases. Saying “eat this much” is like saying “squat 200kg right now foreskin!” you can work up to it. It is very very very simple and I have not given any cal Rx’s or anything except carb limits and awareness to my athletes. they prosper on the AD without knowing shit about their cal levels.
they just eat all they like, sometimes pushing for more, sometimes restricting.
You eat food not numbers. robots eat numbers. keep it simple. work up to shit.
enjoy,
-chris
[quote]Avocado wrote:
Most of the “numbers” wont buy you a shit ticket in a paper factory …[/quote]
It’s good to see you still have your way with words, Christopher
Oh yes Christoph, I’ve always enjoyed scanning your posts…your wit with words reminds me of TC.
[quote]Pauli D wrote:
Avocado wrote:
Most of the “numbers” wont buy you a shit ticket in a paper factory …
It’s good to see you still have your way with words, Christopher[/quote]
Indeed…your way with words reminds me of TC
I jjust want to say that this thread has been fantastic. I started the diet at the beginning of this month and now, on day 6, I feel better than I have done for years! I’ve also dropped 9Ibs so far, but I was retaining a lot of water from the christmas carb excesses.
12oz steak and cheese for lunch 
Hey guys…I am on day 3 of the AD and so far so good…a little bit of a headache here and there, but no biggy…this thread is amazing…i have been reading for hours each day learning more and more…BUT i have a few (simple) questions that are a bit vague to me…
When eating cheese, do you count the carbs in the cheese? and also the same for tomato sauce…is it allowed while on the AD?
I apologize if this has been answered before, but it is basically the only thing i still am unclear about.
Thanks!
how soon into the diet do you carb up in weekends, straight away or after aset amount of time?
Appologies if this has been asked and answered before, i cant be assed reading through 367 pages .
Thanks
[quote]dza1978 wrote:
how soon into the diet do you carb up in weekends, straight away or after aset amount of time?
Appologies if this has been asked and answered before, i cant be assed reading through 367 pages .
Thanks[/quote]
after your 12 day induction of next to no carbs then you carb up regulary
so lately i have been going over 5 hours without a meal. no special reason, i just find myself not starving/particularly hungry.
How much a problem is this if all my meals follow are low-carb and I eat enough protein and dont consume excess cals?
[quote]Evil1 wrote:
so lately i have been going over 5 hours without a meal. no special reason, i just find myself not starving/particularly hungry.
How much a problem is this if all my meals follow are low-carb and I eat enough protein and dont consume excess cals?
[/quote]
Some would say that you should eat your protein more frequently and in smaller amounts, but I don’t know if it really matters. I’d say give it a shot and see if you feel good and are still meeting your goals (gain/lose/maintain).