Fitday does not automatically subtract fiber, because technically it is still a carb.
Awesome, so technically I still have 12 ACTIVE carbs under my belt? Hooray! Shit, I never thought I would get excited over 12 carbs, hahaha.
I’ve just started day 8 over here, yesterday was the first day where I felt constant, consistent energy. And I’ve been sleeping at night like a log. This is the best eating plan ever.
Also, ON’s Choc Whey + Heavy Cream + Peanut Butter = so freaking good.
It is perfectly fine to “save” CHO to be used for post workout consumption if you so desire. It’s just a little less exciting during the day having to be so strict in order to splurge at this time. Slamming back about 20g CHO (sucrose or glucose is fine at this amount) is acceptable if you so choose.
Once adapted though, it’s not necessary. Your body will synthesis glycogen from triglycerides just fine, and this is not important to us as weightlifters anyway (see Dave Barr’s article on PW myths). Our only real concern is getting an insulin boost to increase transport of aminos into the muscle. Some fast whey (such as an isolate, hydrolysate, or even concentrate) works just fine, and a moderate amount of fat will not slow this down (unlike it would for others who are not fat adapted). I like some “fast” whey with some heavy cream, usually about 3-4 tbsp, with some sugar free jello mix.
If you want some CHO at this time, just keep your daily limit under control (30g), add some simple table sugar to the above and eat up.
Fine either way. Remember, for us the “rules” are different.
Does that apply to fat tolerance in the early hours as well?
If memory serves,having a high-fat brekfast decreases glucose tolerance for a big part of the day.Should we take this into consideration during a carb load?
Same for night-time.I’ve been having my last carbs before 6pm and finished the day off with a hefty PF meal.In effect that would make the load around 20 hours.
[quote]Disc Hoss wrote:
Concerning Post Workout nutrition:
It is perfectly fine to “save” CHO to be used for post workout consumption if you so desire. It’s just a little less exciting during the day having to be so strict in order to splurge at this time. Slamming back about 20g CHO (sucrose or glucose is fine at this amount) is acceptable if you so choose.
Once adapted though, it’s not necessary. Your body will synthesis glycogen from triglycerides just fine, and this is not important to us as weightlifters anyway (see Dave Barr’s article on PW myths). Our only real concern is getting an insulin boost to increase transport of aminos into the muscle. Some fast whey (such as an isolate, hydrolysate, or even concentrate) works just fine, and a moderate amount of fat will not slow this down (unlike it would for others who are not fat adapted). I like some “fast” whey with some heavy cream, usually about 3-4 tbsp, with some sugar free jello mix.
If you want some CHO at this time, just keep your daily limit under control (30g), add some simple table sugar to the above and eat up.
Fine either way. Remember, for us the “rules” are different.
i remember reading a jerry branium article years ago in ironman,where he claimed that in the absence of carbs that igf-1(i think)would act like insulin and shuttle protein into the muscle.
Me too. I also seem to think I saw this more recently too. In fact I’m sure of it, but I read so much stuff that I don’t know exactly where from.
DH
[quote]havoc501 wrote:
Disc Hoss wrote:
Concerning Post Workout nutrition:
It is perfectly fine to “save” CHO to be used for post workout consumption if you so desire. It’s just a little less exciting during the day having to be so strict in order to splurge at this time. Slamming back about 20g CHO (sucrose or glucose is fine at this amount) is acceptable if you so choose.
Once adapted though, it’s not necessary. Your body will synthesis glycogen from triglycerides just fine, and this is not important to us as weightlifters anyway (see Dave Barr’s article on PW myths). Our only real concern is getting an insulin boost to increase transport of aminos into the muscle. Some fast whey (such as an isolate, hydrolysate, or even concentrate) works just fine, and a moderate amount of fat will not slow this down (unlike it would for others who are not fat adapted). I like some “fast” whey with some heavy cream, usually about 3-4 tbsp, with some sugar free jello mix.
If you want some CHO at this time, just keep your daily limit under control (30g), add some simple table sugar to the above and eat up.
Fine either way. Remember, for us the “rules” are different.
i remember reading a jerry branium article years ago in ironman,where he claimed that in the absence of carbs that igf-1(i think)would act like insulin and shuttle protein into the muscle.
Any T-Nation program will work fine. Cals will determine rate of loss. I like to focus on lower volume (comparatively speaking)strength work when cutting. Using large compound motions for about 25-35 reps per motion 2x per week or so. I’d suggest Waterbury Method or ABBH 1 as good choices.
DH
[quote]gnew70 wrote:
Is there a certain way to train while on this diet, my main goal is to build a little muscle and lose some bodyfat while on the ad? any suggestions?[/quote]
On the load keep fat moderate (about 25-35%). This is a normal american intake or rather a bit less. Don’t be slamming the fat down on the load. Best loading for most:
@ 25-35% fat
@ 10-20% protein
@ 50-60% CHO
Higher protein is NOT necessary and it is possible that a day or two of lowered intake could potentiate AA intake during the week for a higher nitrogen balance. Possible.
Fat should be moderate so as not to slow insulin down too much. On the AD, fat and CHO work together to amplify the insulin surge with moderate fat intake. Don’t overdo it and kill a good thing.
DH
[quote]Wolverin wrote:
‘Just remember,for us the rules are different.’
Does that apply to fat tolerance in the early hours as well?
If memory serves,having a high-fat brekfast decreases glucose tolerance for a big part of the day.Should we take this into consideration during a carb load?
Same for night-time.I’ve been having my last carbs before 6pm and finished the day off with a hefty PF meal.In effect that would make the load around 20 hours.
[/quote]
On that last PF meal after the load, keep in mind that insulin will be in flux for hours after a CHO meal. During this time, a large load of fat is not the best choice. If you stop loading at 6pm, then at about 10pm or so have some protein (meat and cottage cheese or powder with cream etc…) with about 15-20g fat. This will be sufficient. Eating big before bed is generally not a good idea. You should eat for the activity so to speak. Unless you are really cutting or bulking, then eat according to what you’ll be doing the next few hours. A good sensible rule to keep cals in check. If you are bulking then hit it big at breakfast, pre-lunch, lunch, and pre-dinner. Make dinner moderate and pre-bed an intelligent anti-catabolic/slow meal with moderate fat. Your first 4 meals will be “bulking”, meal 5 will be “normal” and meal 6 will be normal pro w/some fat.
DH
[quote]Wolverin wrote:
‘Just remember,for us the rules are different.’
Does that apply to fat tolerance in the early hours as well?
If memory serves,having a high-fat brekfast decreases glucose tolerance for a big part of the day.Should we take this into consideration during a carb load?
Same for night-time.I’ve been having my last carbs before 6pm and finished the day off with a hefty PF meal.In effect that would make the load around 20 hours.
[/quote]
Ok guys, don’t hate on me for this post.
I’m the guy who was/is an alcoholic and decided to get my butt in gear and quit drinking AND start the anabolic diet on the same day. I had a 9 beer a night habit. Every night.
By preoccupying myself with the diet and my fitness, I was able to make huge improvements in a few weeks time. But I have fucked up a couple times. And I need to know the best plan of action to take.
Days 1 - 5: Hard to not drink, but my willpower was great. Diet was simple. Love meat.
Day 6,7 - Friends come in town and I fuck up. Eat pizza. Think “screw it” I’ll start over monday.
Day 1 - 6. Do great again. Feeling pumped that I’m not drinking…energy levels are great and I’m so clear-headed.
Weekend - Big city festival this weekend. Drink lots of beer. (About 25 carbs worth a night). Even though I stuck to the diet as far as food goes.
Today, I’m cursing myself. But I’m determined to make this work for me. It’s already done wonders that I can feel.
Question: What do I do? Start the 12 day initiation period over? Will the beer mess it up that bad?
Any advice and/or kicks in the ass appreciated.
Currently, I’m only CHO loading for one meal every week. I have found no reason to take VS with such a small duration in my load. But all folks are different. I suggest you experiment. I do constantly. However, I STRONGLY suggest supplementing with ALA. Research it. It’s cost-effective and the benefits for your body are numerous.
Liver tabs… I’m a fan for a couple of reasons: I find such a small amount of protein very useful in my wave approach to the AD. I also think supplementing with B-complex vitamins are VERY important on the AD and/or training with heavy weight; liver tabs are a good source. I’ve never used the brand you mention, so I cannot fairly comment on how efficiently they are absorbed, protein content, or if your consuming enough.
I completely agree with DH that liver tabs aren’t for everyone. But, I can sure tell when I cycle off of them.
[/quote]
VAS-
I purcased some ALA and did some research and it sounds good enough to give it a try. I read where it assists the B vitamins in producing energy from the proteins, carbohydrates, and fats consumed through foods (enter liver tabs).
As far as dosage, if on the AD, would it be different than what they recommend on the bottle as far as timing? Does it have any affect on insulin?
How come everyone isn’t taking this stuff?
[quote]dharmabum31 wrote:
Ok guys, don’t hate on me for this post.
I’m the guy who was/is an alcoholic and decided to get my butt in gear and quit drinking AND start the anabolic diet on the same day. I had a 9 beer a night habit. Every night.
By preoccupying myself with the diet and my fitness, I was able to make huge improvements in a few weeks time. But I have fucked up a couple times. And I need to know the best plan of action to take.
Days 1 - 5: Hard to not drink, but my willpower was great. Diet was simple. Love meat.
Day 6,7 - Friends come in town and I fuck up. Eat pizza. Think “screw it” I’ll start over monday.
Day 1 - 6. Do great again. Feeling pumped that I’m not drinking…energy levels are great and I’m so clear-headed.
Weekend - Big city festival this weekend. Drink lots of beer. (About 25 carbs worth a night). Even though I stuck to the diet as far as food goes.
Today, I’m cursing myself. But I’m determined to make this work for me. It’s already done wonders that I can feel.
Question: What do I do? Start the 12 day initiation period over? Will the beer mess it up that bad?
Any advice and/or kicks in the ass appreciated.[/quote]
1.Stop cursing yourself.
2.Make the choice to either
a) Continue drinking,fucking up your health and life in general
or
b)Stop drinking,get your health and life back.If you manage to stay on the AD is secondary.
There’s alcoholism in my family.If you’re a true alcoholic you should never drink again.
Energy is solid, food is awesome. Looking forward to oats, fruit and tons of vegies on my Carb Up. From there I’m planning to use the AD for mass gain. Fk abs, lets get big.
Well since everyone else seems to be putting up what they ate, here’s my day so far. It’s pretty typical for me, except it was a conditioning day and not a lifting day…
Meal 1 - eggs, peppers, olive oil
Meal 2 - ground beef, olive oil, onion, 1/2 can of pumpkin
Meal 3 - Pro. shake in water, 8 fish oil caps, flax meal
Meal 4 - Post cond. shake in water
Meal 5 - Tuna, 1oz cheese, olive oil
Meal 6 (I’ll eat this in a little while) - Pro. shake, nat. peanut butter, flax meal.
