Early in the thread DH recommends 12x bw for cutting with a 1 day clean carb up. Is this to start with or after the 12 day start up phase at 18x bw? Am 250lbs and have started at 3000 cals. 270g P, 200g F and 30g C. I think I would be happy at 220-225lbs lean. I can bench 380x6 so under this fat I think I have a decent amount of muscle to show. Have read the first 45 pages of this thread and I have a copy of the AD so I have a basic understanding I think. Any help would be appreciated!
Cheers
Hey everybody, I just wanted to thank all the AD veteran’s for taking the time to share some wisdom and tips with us newbs. It really helps to have this thread as a resource.
I just started day three a few hours ago, and I’m already feeling pretty good about it. I started on Monday and felt pretty crummy; I’m a TA and was leading my first section with a group of students, and I kept spacing out and saying weird things. Then yesterday I honestly felt like I was on drugs because of how lightheaded and tired I was. Today I’m feeling a lot more solid and am looking forward to trying to make some gains on this diet.
DJS,
Just buy ground beef that has clearly stated fat percentages and look up those nutritional facts.
I start this on Monday. I will use this for cutting as I just did a bulk, which saw me gain decent strength but a gut as well. Anyway, I plan on cutting for a while and then bulk for another 2 months once I get to 7% bf. I will start at 3800 cals for maintenance and the cut a 1000 cals. From there I will adjust as needed. I hope I can retain most of muscle gains and if I can pick some strength that would be awesome.
I will use a kettlestack and use that as my cardio every other day.
Can’t wait!
[quote]chunkymonkey wrote:
Early in the thread DH recommends 12x bw for cutting with a 1 day clean carb up. Is this to start with or after the 12 day start up phase at 18x bw? Am 250lbs and have started at 3000 cals. 270g P, 200g F and 30g C. I think I would be happy at 220-225lbs lean. I can bench 380x6 so under this fat I think I have a decent amount of muscle to show. Have read the first 45 pages of this thread and I have a copy of the AD so I have a basic understanding I think. Any help would be appreciated!
Cheers[/quote]
After.
Hi everyone first post here.
I’ll start off saying that I’m 6’4" - 260 lbs - probably about 25% bf but haven’t measured it.
I have recently started a training program (stronglifts 5x5) and am on day 4 of the AD. My goals are to drop body fat and gain some strength. Weight I don’t mind so much but I have some flab around my midsection that I want gone.
My question is this:
Yesterday I ate close to 4500 cals, 321g fat, 309g protein and 46g carbs (21g being fiber).
Am I supposed to limit my total carbs to 30 or just my net carbs? If it is total carbs then I have been going over by 15-20 per day, but my net carbs are always under 30.
Is this the correct way to be doing it or should I limit my total carb intake to under 30g?
Also, I am having a hard time using the toilet, I have gone a few times but nothing major? I feel constipated right now. I have also not seen a decrease in weight either. Is this normal?
Thanks
By the way, I was able to purchase some pepperoni that was nitrate free from Hormel.
That’s interesting, Indy, especially from Hormel. They’re kind of like the devil to me, lol.
For the question about ground beef, I exclusively use 20% fat meat now and checked the label and compared it to the listings for 80% ground chuck on NutritionData.com. It marked a serving as having something like 23-25g protein with about 16g fat. This matched up to other labels and my own notions well.
The only thing I’m in the dark about is when I buy a cut of London Broil or some sort of roast and then butcher them into 150-270g steaks. The fat content is different in every cut! I just make an estimate and let it go; it’s not worth worrying about too much when it’s such a dynamic variable.
If you’re relying on some of these numbers for calculations to break the boundaries of gaining or losing weight, you may want to cut out all those variables until you get there. I would keep the ground beef since I don’t consider that a variable, rather the surest, most consistent meat source (as well as frozen pre-made burgers).
Okay, nz, I’ve gotta say you’ve got me a bit paranoid now on these ‘distracting’ carbs you mentioned when I picked up some Benefiber with inulin but I’m glad you mentioned it. I remember it mentioned in the book but unfortunately I left my copy on my parents’ coffee table.
So, I’m paranoid because I’ve been noticing some of the choices in food I’ve been making have random additives that I know I probably should be staying away from. For example, I didn’t notice the vinegar flavored pork rinds I ate contained MSG. I hear it’s bad for you but it also got me thinking it could be one of those ‘distracting’ carbs. Is there some kind of list or a thread covering all the different ‘distracting’ carbs for my reference?
Also, King, I saw your post about nitrates and did a quick search and noticed that they can be carcinogenic and that hot dogs are loaded with them. Could you add to this and if it’s something we need to avoid. Do they have the same effect of ‘distracting’ carbs? I eat tons of processed meats- Spam, hot dogs, vienna sausage, etc.
[quote]phrac wrote:
Hi everyone first post here.
I’ll start off saying that I’m 6’4" - 260 lbs - probably about 25% bf but haven’t measured it.
I have recently started a training program (stronglifts 5x5) and am on day 4 of the AD. My goals are to drop body fat and gain some strength. Weight I don’t mind so much but I have some flab around my midsection that I want gone.
My question is this:
Yesterday I ate close to 4500 cals, 321g fat, 309g protein and 46g carbs (21g being fiber).
Am I supposed to limit my total carbs to 30 or just my net carbs? If it is total carbs then I have been going over by 15-20 per day, but my net carbs are always under 30.
Is this the correct way to be doing it or should I limit my total carb intake to under 30g?
Also, I am having a hard time using the toilet, I have gone a few times but nothing major? I feel constipated right now. I have also not seen a decrease in weight either. Is this normal?
Thanks[/quote]
Just keep net carbs under 30g. It is definitely normal not to lose any weight when you are going into the induction. First of all your body has not switched over to burning fat yet. Don’t assume it has until you are fully through the induction. Secondly, you are eating maintenance level calories right now. That is just to get your body fully adapted to burning fat for energy. The term maintenance assumes that at this caloric level, you will maintain your current weight. 18x your body weight may not even be your maintenance level, it is a rough generalization for everyone to start on. That is something you will have to watch and tinker with.
Once you get through induction start reducing your caloric intake. I’d cut it to 3500 the first week and continue to lower it from there until you are comfortable with your weight loss progress. When you start lowering your calories make sure not to over train, you’ll just catabolize your muscles, maybe a total body twice a week with good interval cardio added in. Look up a good cutting program on here as a guide.
[quote]TITI MATIBAY wrote:
Okay, nz, I’ve gotta say you’ve got me a bit paranoid now on these ‘distracting’ carbs you mentioned when I picked up some Benefiber with inulin but I’m glad you mentioned it. I remember it mentioned in the book but unfortunately I left my copy on my parents’ coffee table.
So, I’m paranoid because I’ve been noticing some of the choices in food I’ve been making have random additives that I know I probably should be staying away from. For example, I didn’t notice the vinegar flavored pork rinds I ate contained MSG. I hear it’s bad for you but it also got me thinking it could be one of those ‘distracting’ carbs. Is there some kind of list or a thread covering all the different ‘distracting’ carbs for my reference?
Also, King, I saw your post about nitrates and did a quick search and noticed that they can be carcinogenic and that hot dogs are loaded with them. Could you add to this and if it’s something we need to avoid. Do they have the same effect of ‘distracting’ carbs? I eat tons of processed meats- Spam, hot dogs, vienna sausage, etc.[/quote]
I don’t know if was my post, but nitrates when converted to nitrites in the stomach are a rumored carcinogen, no study has completely confirmed this to my knowledge. Also they limit the bloods ability to carry oxygen. However, the more acidic our stomach’s are, the less likely these nitrates are to be converted to nitrites, and on this diet, even with large amounts of vegetables and water, our stomach’s are going to be more acidic than the average human.
IMO, it is something to avoid when possible but not a massive issue.
Thanks for the info, Indy.
KingIndy -
Buy porterhouse steaks
there was a lab report that showed it cooked down to 54:48 (fat:pro).
Also, in general, just drizzle a teaspoon of olive oil or take a few fish oil caps with each meal and you should be ok with the ratios.
Also, if you stick stuff like eggs, oil/vinegar dressings, bacon, cheese, nuts, then you should be hitting the ratio fine.
1st Carb-up tomorrow, been looking forward to eating this for 12 days…The Lazy Man's Pancake : 5 Steps (with Pictures) - Instructables
It’s funny how this diet teaches you the difference between 5 and 12 days. It’s akin to a month versus a year in my book haha.
Titi, I think you’re way too paranoid about the distracting carbs as the ingredients you mention are food additives/preservatives and don’t yield any energy.
The things to watch out for are more along the lines of inulin as we discussed, pectin, glycerin/glycerol, sugar alcohols, any lipid that isn’t a long-chain triglyceride (MCTs from coconut milk/oil), alcohol, lactate, and pyruvate.
[quote]pikebinscho wrote:
1st Carb-up tomorrow, been looking forward to eating this for 12 days…http://www.instructables.com/id/The-Lazy-Mans-Pancake/[/quote]
I’m thinking about pancakes for this Saturday as well, just for sustainability purposes. I didn’t exactly do much splurging last Saturday, and I’ll keep the lite-syrup to a minimum.
Man o man. Let me just start off by saying what an aweful day. Now let me just say that so far in the induction phase everything has gone very smoothly. Workouts were fine and I have had little trouble. I was completely shocked that I would crash so hard on day 12.
My morning arm workout worked out great but by midmorning my usual cal intake just did not cut it. I could not think straight at work and was basically a studdering idiot.
I was dizzy and nautious as well with a bad headache. I really thought I was going to pass out. Luckily I had a bottle of evoo in my desk and a swig of that along with some coffee got me thru the day.
Felt like complete shit. But rejoice because first carbup in the morning!
Also, I have spent many hours this week reading this thread. I have read the first 220 pages straight as well as backwards about fifty pages. Some incredible info to be gotten from doing this!
I feel like I really know some of these people who don’t even sign in anymore. There was a few times I had to fight the urge to reply to a post. I had to keep reminding myself that this was 2 years ago! Ha ha ha. Good luck everybody!
Thats awesome DJS, I read through like the first 100 straight, 220 is impressive. My energy through the induction phase (I’m on day 12 today) has been amazing, I get sluggish and tired with high carbs.
Last summer I went low carbs and low fat, shriveled up like a twig, but i was CUT. Excited for my carb up tommorow too, going to keep it mostly/all clean with clean sources such as oatmeal, bread, pasta, rice. Taking in about 3,500 calories while bulking, prob up that to around 4,000…full mostly all the time compared to when i was starving at about 2000 calories and below 100g of carbs and fat. Can’t wait to cut using this diet and lower my fat to around 120g and calories slowly down to about 2,000. hoping to get down to like 6% by summer and then use some techniques to get around 4% for a short period of time. (ex: the article shredded in 6 days).
Have any of you guys read the “Shredded Diet” on T-Nation, looks like this one, just strictly aimed at cutting over a 12 week period.
Shredded in 6 days is brutal. I used it as my peaking for my first competition, and I legitimately drank 12 gallons of water over 4 days. It was the worst thing ever. You’d think peeing is the worst…ho ho ho no. Drinking that much water…your eyes feel intense pressure all around them, as if you’re 12ft underwater. Your breathing gets cold, your vision deteriorates a little temporarily, you feel so ill it’s absurd. It becomes extremely difficult to stay warm after a big swig of water. It’s without a doubt one of the least healthy things you could do - your body fights you every step of the way, as if to kill you so you can’t continue!
wow dude, that is crazy…it definitely looks tough, of course I am not getting ready for a competition, so in that regard I guess there is “no point.” Did you see good results off it though, i bet you got straight CUTTTT. There is another article on T-Nation called “Shredded at last” I believe, forgot the author, but its some 12 week “keto” plan with a re-feed every 2 weeks, however you only should stay on the diet for 12 weeks it states, looks just like the AD basically, but for serious cutting I’m guessing.