Anyone have any advice in regards to HOT-ROX Extreme? I’m a little nervous about taking it when I decide to cut due to all the discussion about how stimulants have a magnified effect on this diet. I can’t be out of commission at work.
About to start the AD for bulking.
Read through the book and about the first 70 pages, lots of good information…quick question if any of the old members who posted on this forum are still around, very knowledgeable.
Earlier it was mentioned than over 1.5g/ib of bodyweight for protein would put you into glucogenesis, using that small extra protein only for energy, causing significant energy loss. However how is it even possible to bulk (consuming about 6,000 cal) and keep my protein to under 1.5g/ib, anyone have any sample plans that meet these requirements, all the foods rich in calories are also rich in protein at the same time.
I guess maybe protein can be increased beyond 1-1.5g/ib if you are consuming more calories.
Thanks so much for any responses.
[quote]KingIndy wrote:
Anyone have any advice in regards to HOT-ROX Extreme? I’m a little nervous about taking it when I decide to cut due to all the discussion about how stimulants have a magnified effect on this diet. I can’t be out of commission at work.[/quote]
Try doing this on an empty stomach before breakfast:
1 cup coffee + 1Cup strong Green Tea + 1 tsp olive oil
then go for an uphill climb on the treadmill at around 3.5-4.0 mph
HOT-ROX shouldn’t be much help since, its function is to try and get the body to use fat for energy and the AD takes care of that aspect. The other benefit of energy and such can be had from coffee and green as listed above.
[quote]KingIndy wrote:
What are your goals? The AD is definitely not for everybody. I myself do not find it gross except for when I am eating too many saturated fats at once in the form of sausage type meats. I’m slowly adjusting the types of fats I am taking in and learning what is most practical to feeling good. I’ll be giving this atleast a couple months to see what kind of results I achieve.
What kind of symptoms are you getting with your wrist? Is it bad enough to see a doctor?
[/quote]
Well as far as goals with this diet go, I went through the purposes, science, practicality, etc. of this diet quite a bit before deciding to embark on it. (Also in hopes that if I find something to deter me, I have long enough time to change my mind before beginning.) I was excited to be able to make getting leaner easier as you’re apparently supposed to be more equipped to mobilize and oxidize adipose fat, to be able to get bigger without getting fatter (I have a slight carb phobia that comes and goes depending on how I feel my body’s doing), and most uniquely, excited to practice peaking every single week.
However, even though I’m not creating a caloric deficit, I FEEL like I’m dieting. I don’t see any sort of dietary ‘lifestyle’ working if you FEEL as though you’re dieting. I have the utmost discipline when it comes to my foods and have learned to love vegetables, fruits, and all the most proper foods, conducive to building a great physique, that you could imagine. Part of me feels like the AD helps guys with a ‘heartier stomach’ keep their diets under control and prevent from getting too fat.
As for a CURRENT priority goal, I’d like to get leaner than I was a few months ago for my first competition. Since it was my first I committed myself to 7 days of sloth and gluttony and put on a layer of fat one shouldn’t even be able to create in a mere week. Since this would involve eating less of these fats, it seems very doable to me. As for any sort of mass building, I can’t imagine even being able to stand it.
My wrist is experiencing sort of nagging pain. Like I said, the harsh stiffness akin to being freed from a cast. I can still train with it, but it’s very hard. Incline curls were a bit more difficult, and heavy weighted dips were VERY hard. I don’t think it’s a doctor matter, but I am also stubborn and hate the effort required to visit the doctor.
[quote]nz6stringaxe wrote:
My wrist is experiencing sort of nagging pain. Like I said, the harsh stiffness akin to being freed from a cast. I can still train with it, but it’s very hard. Incline curls were a bit more difficult, and heavy weighted dips were VERY hard. I don’t think it’s a doctor matter, but I am also stubborn and hate the effort required to visit the doctor.[/quote]
a lowered CHO intake does have some intake on calcium intake and absorption due to avoidance/limitation of dairy and a higher than normal sodium intake(maybe). Anyway the point is, a calcium supplement or a joint supplement (glucosamine) maybe required for your wrist.
Make sure to balance your salts (potassium, sodium, magnesium in particular)
Does anyone have any experience with total body training, particularly Chad Waterbury’s training suggestions while on this diet?
Im doing TBT and it works just fine(as long as im doing “big” lifts with enough overlapping volume every workout).
After wednesday i can feel my energy lagging as the rep schemes go up but then again, weekend carb-insanity is very close so it really doesn’t matter.
[quote]nz6stringaxe wrote:
KingIndy wrote:
What are your goals? The AD is definitely not for everybody. I myself do not find it gross except for when I am eating too many saturated fats at once in the form of sausage type meats. I’m slowly adjusting the types of fats I am taking in and learning what is most practical to feeling good. I’ll be giving this atleast a couple months to see what kind of results I achieve.
What kind of symptoms are you getting with your wrist? Is it bad enough to see a doctor?
Well as far as goals with this diet go, I went through the purposes, science, practicality, etc. of this diet quite a bit before deciding to embark on it. (Also in hopes that if I find something to deter me, I have long enough time to change my mind before beginning.) I was excited to be able to make getting leaner easier as you’re apparently supposed to be more equipped to mobilize and oxidize adipose fat, to be able to get bigger without getting fatter (I have a slight carb phobia that comes and goes depending on how I feel my body’s doing), and most uniquely, excited to practice peaking every single week.
However, even though I’m not creating a caloric deficit, I FEEL like I’m dieting. I don’t see any sort of dietary ‘lifestyle’ working if you FEEL as though you’re dieting. I have the utmost discipline when it comes to my foods and have learned to love vegetables, fruits, and all the most proper foods, conducive to building a great physique, that you could imagine. Part of me feels like the AD helps guys with a ‘heartier stomach’ keep their diets under control and prevent from getting too fat.
As for a CURRENT priority goal, I’d like to get leaner than I was a few months ago for my first competition. Since it was my first I committed myself to 7 days of sloth and gluttony and put on a layer of fat one shouldn’t even be able to create in a mere week. Since this would involve eating less of these fats, it seems very doable to me. As for any sort of mass building, I can’t imagine even being able to stand it.
My wrist is experiencing sort of nagging pain. Like I said, the harsh stiffness akin to being freed from a cast. I can still train with it, but it’s very hard. Incline curls were a bit more difficult, and heavy weighted dips were VERY hard. I don’t think it’s a doctor matter, but I am also stubborn and hate the effort required to visit the doctor.[/quote]
I’d agree with taking the calcium tablets to see how your wrist behaves, especially if you are taking in a good volume of Vitamin D at the same time. You may have done something to it coincidentally with starting AD in training and maybe it just needs a little rest to heal up, so consider that option as well.
As far as the AD as a lifestyle for you, are you saying you can’t stomach the mass building because you can’t handle taking in that many calories on these types of foods or you just don’t want to bulk up? Start cutting back your calories after the induction if the latter is the case and you’ll handle both problems.
If it is the former, I’d give the diet time through atleast your second carb-loading weekend. Many people have said they start to lose the carb cravings by then and start to crave the fatty foods. Maybe this will happen to you in some manner, and it will make the diet easier. Also, if you start having results (although your wrist will probably hamper this somewhat), it may spur you to continue the diet awhile longer as well.
Just food for thought…
Morning of Day 9…
I think I might have crashed yesterday. Started to get really tired after lunch, almost one of those insulin spike post-lunch tireds. I had only had 20 carbs all day at that point, so I found that to be pretty unlikely. Didn’t have any more carbs the rest of the day after that. I went home took an hour nap, made an 18 ounce ribeye and then went to sleep about an hour and a half later, 7:30! Got about 11 hours of sleep last night including the nap. Maybe I was just tired from getting 5-6 hours of sleep the night before, but that amount of sleep isn’t unusual for me on a Sunday night after all the sleep I get on the weekend. Anyways, hoping that was it.
Don’t feel amazingly full of energy this morning but not too awful either. I’m switching to a TBT workout starting today. I did an Ian King workout for a week, and while I think it did a good job depleting my glycogen stores on the leg days, I wasn’t really happy with the load levels for the workout. My legs are barely sore and I am approaching the 48 hour mark which is usually the worst for me with lactic build up.
How often do you guys switch up your meals
I am counting calories, so I have developed a “meal plan” to meet all the requirements, bacon, whole eggs, fish oil, olive oil, heavy whipping cream, steak, pork, sausage all the staple foods of the AD.
Do most of you eat the same thing every day or how important is it to switch all your foods up constantly, which can be difficult to do, I am a college student without a car, can’t go to costco 24/7, might switch up meals when I go to the bulking phase, now just on the start-up phase. I’m guessing eating the same thing everyday for at least 2-3 week increments wouldn’t kill you, no need to switch it up everyday???
Dave, I have a handful of meals I prepare that may have slight modifications to them to keep me interested and active in their preparation. For the most part, meal 1 is always the same, several snacks the same, a midday meal will always be a certain thing, etc.
I skimmed through the Anabolic Solution last night to see if anything new popped up that I missed now that I have some application behind it. Dr. Di stated something with backed research about grapefruit. He basically said it was an anti-carb. Not only do its components (naringin and something else I think) DECREASE insulin levels, but also INHIBIT carbohydrate being stored as fat. Does this mean grapefruit becomes a free and even encouraged food? How do you all feel about ‘free’ foods?? Some people I hear eat as much broccoli and asparagus as they can, but that would easily exceed daily carb allotment.
Uh, back to my goals. I would very much like to bulk after reclaiming some leanness, but I can’t POSSIBLY imagine being able to stomach this kind of ‘restricted’ bulking. Cutting calories seems like it would be nice and easy. I don’t have any real carb cravings to speak of, by the way. Before starting, most of my carbs were from vegetables while starches would only appear for a few hours after my workout. My fiber intake was also monstrous. The craving of fatty foods was one thing I was wondering. I refuse to quit this diet prematurely because it’d be quite a cheat to not even experience the first carb load and make any sort of assessment.
Speaking of which, how do you more experienced guys arrange your training through the week to coincide with the huge wave in available glycogen stores?
[quote]nz6stringaxe wrote:
Speaking of which, how do you more experienced guys arrange your training through the week to coincide with the huge wave in available glycogen stores?[/quote]
not at all an ‘experienced lifter’ (not nearly big enough), but I am of the opinion that you should
1)schedule your hardest workout right after the loading to deplete cho (legs do this effectively)
2)schedule lagging body-parts after a load to give them adequate growth. (want big pecs -->do chest work post loads etc)
Other than that, I think Dr Di says you don’t need a particular lifting routine.
Oh btw, If wanting to drop body fat, do a depletion workout the day before a load or immediately before starting a load.
By depletion, you mean something of high volume but lower intensity?
Is the goal to DEPLETE glycogen after a load or to UTILIZE it effectively? I feel there’s a significant difference.
I just had a deadlift workout which I upped the load 10lbs into new territory for 12x4 territory (yes, you read it correctly). I curtailed it on account of feeling pretty crappy, but I don’t attribute at all to a crash. I just had awful sleep last night, and todya was the first day of classes. I honestly do not even expect to have any sort of ‘crash’. I felt kinda shitty at the ENDS of days 2, 3, and MAYBE 4, but I’ve felt pretty fine since. My training focus has been a little refracted however. I really can’t wait to see how these carbs are going to feel. I plan on using fruits, yams, oats, and whole grain pastas, but topping it off with a pumpkin cheesecake to see how the high GI comes off in the mix.
[quote]nz6stringaxe wrote:
By depletion, you mean something of high volume but lower intensity?
Is the goal to DEPLETE glycogen after a load or to UTILIZE it effectively? I feel there’s a significant difference.
I just had a deadlift workout which I upped the load 10lbs into new territory for 12x4 territory (yes, you read it correctly). I curtailed it on account of feeling pretty crappy, but I don’t attribute at all to a crash. I just had awful sleep last night, and todya was the first day of classes. I honestly do not even expect to have any sort of ‘crash’. I felt kinda shitty at the ENDS of days 2, 3, and MAYBE 4, but I’ve felt pretty fine since. My training focus has been a little refracted however. I really can’t wait to see how these carbs are going to feel. I plan on using fruits, yams, oats, and whole grain pastas, but topping it off with a pumpkin cheesecake to see how the high GI comes off in the mix. [/quote]
I believe it is to utilize early in the week for gains while finishing off depletion the last day of the week to assure you maintain as lean as possible.
I can’t stand how wonderful this dietary system works in my mind, in theory. It’s nowhere near as grand in practice (thus far).
How are you faring Indy?
[quote]nz6stringaxe wrote:
I can’t stand how wonderful this dietary system works in my mind, in theory. It’s nowhere near as grand in practice (thus far).
How are you faring Indy?[/quote]
Hi. Sorry you are not loving the experience so far. I’m just curious what you were expecting vs what you are seeing? From reading the book, it can take a month for your body to fully adapt or after your second carb up.
During that time, if I am taking in maintenence cals (bodyweight x 18) I will consider this diet a success if I can stay about the same weight, loose some fat and gain a bit of muscle. I would not expect to see very dramatic fat loss until i drop the cals after that. From everything i have read that seems to be the case.
I am begining day 3 today. What are your thoughts on it except for your dislike for the food choices?
[quote]nz6stringaxe wrote:
I can’t stand how wonderful this dietary system works in my mind, in theory. It’s nowhere near as grand in practice (thus far).
How are you faring Indy?[/quote]
I feel great. I enjoy the food, it has just been a little heavy on the wallet so far. I think this will change as a branch out and learn more about optimal foods bang for the buck wise. Definitely need to start having more liquid meals going forward. I was previously on a controlled high protein, moderate-low fat, moderate carb diet where I was only getting high quality carbs (brown rice, etc.) and taking in a lot more leaner meats.
I have maintained the same weight and not noticed any changes in my makeup so far. I haven’t done any measuring, just going by the mirror.
As far as how I’m progressing in workouts, I haven’t noticed having piss poor workouts as some said we would have in the induction phase, and it is also hard to tell if I go into new territory because I have started new workouts on this plan. I did an Ian King Bring on the Pain do burn out the glycose work one, and now I have switched to a CW TBT workout going forward for mass.
I initially started this program as a way to get leaner. I am not a competitive body builder, so I don’t want to put on a bunch of fat as I bulk up (don’t want massive bodyweight swings). Now, I’ve decided I am going to go into a moderate mass building cycle for the remainder of winter and then start cutting hard once spring hits.
I’m very interested to see what happens this weekend with the carb-up. I will be doing some moderate drinking Friday night, so I don’t know if I should start the carb-up Friday night or Saturday morning. I’m concerned about throwing all those carbs in while I have been eating all that fat all day and laying down a layer of fat immediately.
[quote]KingIndy wrote:
I’m very interested to see what happens this weekend with the carb-up. I will be doing some moderate drinking Friday night, so I don’t know if I should start the carb-up Friday night or Saturday morning. I’m concerned about throwing all those carbs in while I have been eating all that fat all day and laying down a layer of fat immediately. [/quote]
Alcohol impedes lipid breakdown in the liver since the liver first goes to work on the alcohol.
And, if I remember correctly plasma lipid levels peak about 3-4 hours after a meal. Any how, don’t be afraid of that, you can always regulate your carb-up on the fly or every week(thats the beauty of it). Remember, your body is starved of CHO and is now using fat as a fuel. So it wont lay down the all the fat. It will first attempt to store Carbs and use energy from fat to do that.
Search for Lyle Mcdonalds CKD article, he talks about a study that measured the amount of fat deposited if a person went over-board on carbs on the weekend.
Moderate amounts of alcohol probably won’t affect lipid metabolism in any overly significant way.
Maybe do a lighter workout pre-carb up?
What do you guys recommend for sodium intake, ive heard around 1500mg, but I find that impossible to stay under, even on the maintenance phase (3,500 cal). I calculated it and I am upwards of 2,500mg, I know drinking alot of water can help this, but I have heard problems in the past of too much sodium, how does that affect muscle gain? trying to eventually bulk (about 5,000cal) and I am sure my sodium will go up even higher then, anyone have any suggestions, low sodium foods??? seems like everything has sodium…thanks.
[quote]Evil1 wrote:
Maybe do a lighter workout pre-carb up?
[/quote]
Why a lighter workout, to prevent catabolism as the liver processes the alcohol? I won’t be getting a workout in immediately prior to the carb-up anyways because I had to do Tuesday, Thursday, Saturday split this week. My Saturday will be sets of 15, and then I will be back on M-W-F split.