W/O reading all 368 pages, can someone post a basic synopsis.
I understand low-carb during the week, carb up on the weekend. I’m looking for more definitive numbers, ratios, etc.
also is there a place to download the book, i am pretty broke right now and cant really afford to buy the books.–thanks
First day back on the AD after the carb up. I feel rather worse than I did on the induction phase in terms of energy levels. Really wanna go take a nap.
Maybe it’s because I worked out on both carb up days? I don’t remember this being forbidden, but they were awesome workouts, specially the second one. I wish I saved all that energy for a monster workout today.
Well, whatever. Time to cut calories. Here’s my caloric breakdown for each day of the week:
Monday: 1200
Tuesday: 1500
Wednesday: 2300
Thursday: 1800
Friday: 1300
Saturday & Sunday: 2500
My maintenance is about 2300. I got these numbers from a post earlier in this thread talking about shifting your calories about like that, with post-carb day being the lowest.
[quote]gags wrote:
W/O reading all 368 pages, can someone post a basic synopsis.
I understand low-carb during the week, carb up on the weekend. I’m looking for more definitive numbers, ratios, etc.
also is there a place to download the book, i am pretty broke right now and cant really afford to buy the books.–thanks[/quote]
here you go man
durign the week:
35% protein
60% fats
5% carbs
and on the weekends its
60% carbs
the rest from protein and fat
its an awesome diet only problem is on my weekends i go nuts lol!!
[quote]gags wrote:
W/O reading all 368 pages, can someone post a basic synopsis.
I understand low-carb during the week, carb up on the weekend. I’m looking for more definitive numbers, ratios, etc.
also is there a place to download the book, i am pretty broke right now and cant really afford to buy the books.–thanks[/quote]
here you go man
durign the week:
35% protein
60% fats
5% carbs
and on the weekends its
60% carbs
the rest from protein and fat
its an awesome diet only problem is on my weekends i go nuts lol!!
Today hasn’t been too bad. I’m hungrier than normal, but I normally have a lot more fiber in the form of the 800 low carb tortillas I eat a day.
I remember DH saying in the beginning of this thread that certain carb sources were ‘free’. I believe he mentioned cabbage, broccoli, spinach, asparagus, mushrooms, onions, lettuce, and cauliflower. Can anyone give a second opinion on this? Naturally, I don’t want to loosen my chain on this diet until I know for sure how things are.
I took some guar gum today, and had pretty dead-on 30g of carbs from green beans, spinach, romaine, walnuts, eggs, and broccoli.
By the way, who new bacon and Maria’s parmesan ranch dressing were so delectable? I also wish it were more acceptable to drink heavy whipping cream because its pretty unbelievable. 1600cal in one pint, ha.
Also! I wanted to ask those who had been on the diet a few months to tell me what they think of the lifestyle. In researching this diet, it seems like every natural bodybuilder would be stupid to not adopt this lifestyle. The only downside to the diet I’ve encountered is ‘if you’re not a bodybuilder it’s unnecessary.’ So any comments on gains, strength, disposition/mood, and body changes would be great.
Thanks
[quote]nz6stringaxe wrote:
I remember DH saying in the beginning of this thread that certain carb sources were ‘free’. I believe he mentioned cabbage, broccoli, spinach, asparagus, mushrooms, onions, lettuce, and cauliflower. Can anyone give a second opinion on this? Naturally, I don’t want to loosen my chain on this diet until I know for sure how things are.
I took some guar gum today, and had pretty dead-on 30g of carbs from green beans, spinach, romaine, walnuts, eggs, and broccoli.
Also! I wanted to ask those who had been on the diet a few months to tell me what they think of the lifestyle. In researching this diet, it seems like every natural bodybuilder would be stupid to not adopt this lifestyle. The only downside to the diet I’ve encountered is ‘if you’re not a bodybuilder it’s unnecessary.’ So any comments on gains, strength, disposition/mood, and body changes would be great.
Thanks[/quote]
the idea of not counting veggie carbs should only be applied when you have been on the AD for while (~3-4 months)… this is to ensure fat adaptation. so count the greens as part of 30gm for now.
As a lifestyle, it is extremely easy to stick to, very forgiving if you have to break the protocol for a while.
Very adaptable. Very Sociable and allows you some leaway if your training can’t be at 100%.
I have been on it for ~9 months now.
I now plan to go low carb all the time and regulate carb ups to gain weight.
Mood is even all the time.
No crashing during the daytime.
I eat the best food out there. (perimeter of grocery store)
And to boot, A body comp thing at my gym showed LBM of 94%, hydration of 76% and a metabolic age of 12 (I am 21)
Although, it was one of those stupid weighing scale things(brand new though)
Signed up to the forums to post in this thread. Just started the AD yesterday. 5’11 185, so I’m shooting for about 3300 calories a day right now.
Went out and bought an orgy of meat last night.
Yesterday
Breakfast
2 scoops protein
4 pieces bacon
3 sausage links
Green Tea
Lunch
2 1/2 pound angus burgers
2 slices pepper jack cheese
Snack
1/8 cup almonds
Dinner
2 servings pepperoni
1/2 pound chicken
1 serving fiber
Late Snack
3/4 cup cheddar cheese
1 italian sausage
1 serving fiber
Didn’t have all my food until the night time yesterday, so my food was a little late in the day, but that’s okay. Would like to have more eggs early in the day, but it is a pain considering how early I have to get up, so its going to be a lot of sausage and bacon that I can microwave once I get to work.
My question is how much fiber should I be getting and what are some of the best fiber supplements? I didn’t grab metamucil because it seemed to have too many hidden carbs. I grabbed a more expensive one that was 4g carbs and 3g dissolvable fiber per serving.
KingIndy - You can microwave eggs as well…takes about 1 min 30 sec in a decent microwave.
Is it ok if i only work out 3 times a day? Also, i find it kind of hard to go realy high cal. Do i have to or can i stay in the 2500 range?
i am trying to get the book on e-bay any1 have a seller?
[quote]Evil1 wrote:
KingIndy - You can microwave eggs as well…takes about 1 min 30 sec in a decent microwave.[/quote]
Yea I’ll have to try that. Nice tip.
I have read many, many pages of this thread but definitely not all of it. It is soooo long. The answer to my question is probably in there somewhere but if someone could please help me out, that would be apreciated.
My question is about training after the initial 12 day low carb and you go back to 5 days on/2 days off. I assume days 1 and 2 are your best workout days, with workouts going gradually downhill and worst on day five(friday). Do people using bodybuilding split routines switch around body parts every week to hit a different part in those couple days or does it not matter?
Also, how important is it to lift or not lift on carb up days/weekends?
Thanks!
[quote]Evil1 wrote:
the idea of not counting veggie carbs should only be applied when you have been on the AD for while (~3-4 months)… this is to ensure fat adaptation. so count the greens as part of 30gm for now.
As a lifestyle, it is extremely easy to stick to, very forgiving if you have to break the protocol for a while.
Very adaptable. Very Sociable and allows you some leaway if your training can’t be at 100%.
I have been on it for ~9 months now.
I now plan to go low carb all the time and regulate carb ups to gain weight.
Mood is even all the time.
No crashing during the daytime.
I eat the best food out there. (perimeter of grocery store)
And to boot, A body comp thing at my gym showed LBM of 94%, hydration of 76% and a metabolic age of 12 (I am 21)
Although, it was one of those stupid weighing scale things(brand new though)[/quote]
Yeah, I have a Tanita IronMan scale and the lowest it goes is 12. It sounds like you’re doing fairly well in the fat dept. I used to always read 12, but I’m up to 21 now. I’m pretty sure the estimation is directly related to bodyfat.
Hey guys, tomorrow is day 10 of the AD and while i am pretty sure i had my crash on days 4-5 (pulsing headaches and feeling run down and sleeping, hardly any strength or energy) i havnt actually lost 1 lb yet…i was expecting to lose whatever water weight i was holding prior to the diet, but i havnt lost anything yet.
I hover around 26-27g carbs a day coming from my isolate protein, mixed lettuce, vinegar, olives, and the breakfast sausage i have been having with my eggs…I also havnt noticed any changes in body composition yet either, but im guessing it will take a few more weeks before i actually notice anything…any feedback would be great! thanks
Your synopsis of days 4 and 5 frighten me as I’m on day 2 and very cold.
Awesome recipe i just concocted:
Ingredients:
Steak ums or meat of choice
Onion
Bell pepper
Banana peppers
Mushroom
Shredded cheese of choice (I used jalapeño pepper jack and American, but any will do)
Sour cream
Hot sauce
Extra virgin olive oil
Butter
Dash of ketchup (if you have room for the carbs)
Salt/pepper
Dried thyme (not necessary but adds a great background flavor)
Smoked paprika (not necessary but adds a great background flavor)
Sauté the onions, bell pepper and mushrooms in butter and olive oil, add salt and pepper to taste and a shake of the thyme and the smoked paprika. Cook until onions are translucent and peppers and mushrooms have softened. Remove veggies from pan and add a little more olive oil/butter if pan is looking dry. Add the steak or whatever meat you are using, with the steak ums it takes only about a minute for them to cook, very time efficient. Cook the meat through. Add the vegetables back into the pan and mix in the shredded cheese until it melts all the way through. Remove from pan, put on plate and top with banana peppers, sour cream, hot sauce and if you have room for the carbs, ketchup. I made this the other day and it tasted phenomenal.
Enjoy
[quote]nz6stringaxe wrote:
Your synopsis of days 4 and 5 frighten me as I’m on day 2 and very cold.[/quote]
I was completely fine around days 2-3, then during my workout on day 4 the headaches came and lasted about 24 hours. I had zero strength and endurance also and took 2 4hr naps…around the evening of day 5 i was fine again and have been ever since…
So…If I wasn’t a little punk who didn’t lack discipline I’d be on my first week of the 5/2 split. I started on Dec. 29 for the first time but broke and got fairly drunk on New Years Eve. No biggy I said, I’ll start again on the Jan. 5 (the next Monday).
So I crash hard on the 6th, huge headache, no motivation, no energy and assume my binge drinking didn’t affect me too much (I had been “test driving” the <30carbs idea for a few weeks anyways before I decided to get to it). Fast forward to this past weekend (first scheduled carb up), I go hiking with my buddy and hit dunkin donuts for something I can eat in my car.
Sunday I wake up and puke/diarrhea all day. Today is the first time since I’ve had a solid movement and/or didn’t throw up my breakfast.
So after that novel, does anyone who has been on this for awhile, or on/off a few times, think I need to re-do the induction phase to get the best results, or would getting back to the 5/2 split work?
Any and all help is appreciated.
[quote]npeezy wrote:
nz6stringaxe wrote:
Your synopsis of days 4 and 5 frighten me as I’m on day 2 and very cold.
I was completely fine around days 2-3, then during my workout on day 4 the headaches came and lasted about 24 hours. I had zero strength and endurance also and took 2 4hr naps…around the evening of day 5 i was fine again and have been ever since…[/quote]
I’m only on day 3, but I can feel the weakness starting a little bit. I am still pretty well full of energy, but can feel it lingering in the background a bit. Big squat workout today, so we will see. Will be trying to get extra sleep tonight which is always difficult for me to find time for…
another little tip ma lil exeprimenting dad thought me. GARLIC MAYO, great with sum pan fried chicken(obviousli dnt think of using breadcrumbs)
.get a few cloves of garlic and blend it up into a puree in a food proccesor
add abit of salt and Parsley to the mayo and chuck the garlic puree in
mix it up and ur good to go!
tip(add abit of water to it) its very thick otherwise, it can last in the fridge for a good 2 months!