Thanks for the help, guys 
Week of the AD for me, here. Got some general questions.
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Would there be any benefit in doing a depletion/full body workout before you carbup?
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Similarily, is it of any concern if you cannot work out before you carb up? I am unable to work out this Friday, and was just having some worries about carbing up if i had just worked out.
Today I ate-d:
- Whey + Flax meal + Olive Oil + Cream
- Whey + Fish oil followed by Chicken, Olive Oil, Broccoli
- Tuna + Olive Oil + Broccoli
- Eggs + Pecan Nuts
- Eggs + Cheese
- Casein shake + Fatty CC + Fish Oil
What you guys eating? POST UP!
IlCazzo and DH:
what are your blood lipid profiles like?
Blood Pressure? Cholesterol?
(if you don’t mind me asking)
[quote]Sonny S wrote:
IlCazzo and DH:
what are your blood lipid profiles like?
Blood Pressure? Cholesterol?
(if you don’t mind me asking)[/quote]
I’m not Cazzo or Hoss, but my total cholesterol was 201 and I don’t remember the V/LDL:HDL values. They weren’t real good, however they were withing “normal” clinical values as were my triglycerides. I’ll qualify that by saying I carbed up Saturday and Sunday, including putting back some booze, then fasted and got my blood drawn Monday. I suspicion that my blood work will come back much better if I ever bother to go back and get it tested on a Thursday or Friday when I haven’t just finished turning my body into a metabolic wasteland.
Hope that helps.
-Conor
I’m on week 3 of the AD, and I’ve been experiencing some problems. This week, I’ve been draggin around in a coma. What gives? I thought I was over the transition BS.
Maybe I’m either
A) not taking in enough carbs during M-F…
or B)Taking in to many carbs during M-F, resuling in ‘metabolic purgatory’
I’ve been doing 36 hour loads, really clean - 600 carbs~ … could it be possible that my loading is too low?
Anyway, heres fitday for today, please scope it out…
http://fitday.com/WebFit/PublicJournals.html?Owner=kdhwtbtwbd
PS: FD says that 24 of those 49 carbs are fiber, so net carbs = 25g
Just looking at that day I can see that you are burning more calories than you are taking in and unless you are cutting,which at 130 something i doubt you are, you should probably bump the calories up to give yourself more energy.
[quote]bricked. wrote:
I’m on week 3 of the AD, and I’ve been experiencing some problems. This week, I’ve been draggin around in a coma. What gives? I thought I was over the transition BS.
Maybe I’m either
A) not taking in enough carbs during M-F…
or B)Taking in to many carbs during M-F, resuling in ‘metabolic purgatory’
I’ve been doing 36 hour loads, really clean - 600 carbs~ … could it be possible that my loading is too low?
Anyway, heres fitday for today, please scope it out…
http://fitday.com/WebFit/PublicJournals.html?Owner=kdhwtbtwbd
PS: FD says that 24 of those 49 carbs are fiber, so net carbs = 25g
[/quote]
I’m guessing glucogenesis.You’re getting 200+ g of protein a day,which at your weight you don’t need.The excess will be converted to glucose and end up kicking you in the ass.Your body will try to run on the glucose it gets from excess protein.
I’d run this by someone more experienced than me,but I’d say drop the protein down to 150 g and see how you feel.You’re stil getting more than 1g/lb.Bump the fats up.Red meat if you can afford it,if not use alot of olive oil and large omeletts.
Oh, fk. That is a really good point you’ve made. Thanks Wolverine, I’ll try that out. I was this close to scrapping the AD.
[quote]Wolverin wrote:
bricked. wrote:
I’m on week 3 of the AD, and I’ve been experiencing some problems. This week, I’ve been draggin around in a coma. What gives? I thought I was over the transition BS.
Maybe I’m either
A) not taking in enough carbs during M-F…
or B)Taking in to many carbs during M-F, resuling in ‘metabolic purgatory’
I’ve been doing 36 hour loads, really clean - 600 carbs~ … could it be possible that my loading is too low?
Anyway, heres fitday for today, please scope it out…
http://fitday.com/WebFit/PublicJournals.html?Owner=kdhwtbtwbd
PS: FD says that 24 of those 49 carbs are fiber, so net carbs = 25g
I’m guessing glucogenesis.You’re getting 200+ g of protein a day,which at your weight you don’t need.The excess will be converted to glucose and end up kicking you in the ass.Your body will try to run on the glucose it gets from excess protein.
I’d run this by someone more experienced than me,but I’d say drop the protein down to 150 g and see how you feel.You’re stil getting more than 1g/lb.Bump the fats up.Red meat if you can afford it,if not use alot of olive oil and large omeletts.
[/quote]
I’m gonna piggyback on this post if I may. It made me think about my own diet so I ran the numbers. Right now I’m at 170lbs, and I get around 325g of protein per day. Is this high? It’s the same % I’ve been using since I started the diet. Thanks.
-CA
[quote]Charles Atlas wrote:
Wolverin wrote:
bricked. wrote:
I’m on week 3 of the AD, and I’ve been experiencing some problems. This week, I’ve been draggin around in a coma. What gives? I thought I was over the transition BS.
Maybe I’m either
A) not taking in enough carbs during M-F…
or B)Taking in to many carbs during M-F, resuling in ‘metabolic purgatory’
I’ve been doing 36 hour loads, really clean - 600 carbs~ … could it be possible that my loading is too low?
Anyway, heres fitday for today, please scope it out…
http://fitday.com/WebFit/PublicJournals.html?Owner=kdhwtbtwbd
PS: FD says that 24 of those 49 carbs are fiber, so net carbs = 25g
I’m guessing glucogenesis.You’re getting 200+ g of protein a day,which at your weight you don’t need.The excess will be converted to glucose and end up kicking you in the ass.Your body will try to run on the glucose it gets from excess protein.
I’d run this by someone more experienced than me,but I’d say drop the protein down to 150 g and see how you feel.You’re stil getting more than 1g/lb.Bump the fats up.Red meat if you can afford it,if not use alot of olive oil and large omeletts.
I’m gonna piggyback on this post if I may. It made me think about my own diet so I ran the numbers. Right now I’m at 170lbs, and I get around 325g of protein per day. Is this high? It’s the same % I’ve been using since I started the diet. Thanks.
-CA[/quote]
1-1,5 g protein per pound of bodyweightis recommended on the AD.You’re getting around 2,which is high.The AD is very protein sparing,so you won’t need more than that.On a high-carb diet you would need more because the body wouldn’t run as smoothly on FFA’s.
I don’t have much experience with the diet compared to the veterans here,but what I did notice was that my energy increased when I downed the protein from 250 to 190 g and upped the fats.Cheaper and easier to get it in as well!
Is it beneficial to do a split where you have the weekends off on the AD?
Mon-workout
Tues-workout
Wed-rest
Thur-workout
Fri-workout
Sat-rest/load
Sun-rest/load
I like working out on load-days.Amazing pump.OTOH,does that limit fat-burning and/or the effectiveness of the load?
Hi just through the half of the tread. I like it,like it a lot. I am interested how would one fare on AD when undergoing a style of almost whole day pretty intense activities. For example skiing or windsurfing for almost nonstop 6-7hours multiple days in a row. Ya think that after the shift its just the matter of up regulating the calories to meet the demand. I would apreciate if any one has any experience because I saw you talking about Poliquin using it for his athletes. Tnx
Should be getting some work done in the not too distant future. Maybe after beginning of the new year.
DH
[quote]Sonny S wrote:
IlCazzo and DH:
what are your blood lipid profiles like?
Blood Pressure? Cholesterol?
(if you don’t mind me asking)[/quote]
Highly individual. Neither way is a problem, so see which you like/perform best with.
DH
[quote]Wolverin wrote:
Is it beneficial to do a split where you have the weekends off on the AD?
Mon-workout
Tues-workout
Wed-rest
Thur-workout
Fri-workout
Sat-rest/load
Sun-rest/load
I like working out on load-days.Amazing pump.OTOH,does that limit fat-burning and/or the effectiveness of the load?
[/quote]
Consider that the average American consumes 30% fat or more w/CHO continuously. 30 is even recommended by the Zone. Keeping fat moderate, protein lower, and CHO high is the best load, usually.
DH
[quote]bricked. wrote:
IC, the Doc recommends 60C/30F/10P on the carb-ups. At 3000 cals, thats 100g fat.
However, Lyle McD (I know there is a bit of hate over his work, but i’ll use this as an example) recommends like 15% fat.
I’m just curious. Maybe I’m missing something and am really just gonna look really retarded. :)[/quote]
[quote]Wolverin wrote:
1-1,5 g protein per pound of bodyweightis recommended on the AD.You’re getting around 2,which is high.The AD is very protein sparing,so you won’t need more than that.On a high-carb diet you would need more because the body wouldn’t run as smoothly on FFA’s.
I don’t have much experience with the diet compared to the veterans here,but what I did notice was that my energy increased when I downed the protein from 250 to 190 g and upped the fats.Cheaper and easier to get it in as well!
[/quote]
Thanks man. I somehow missed that 1-1.5g/lb rule even though I’ve been reading the thread and the book over and over for the last few months! Ha Ha Ha, old habits die hard I guess. I’ll run my new macros and post 'em for anyone interested.
-CA
Well, here is what I get with 4000kcals if I keep protein at 1.5g/lb and CHO at 30g daily:
255g max from PRO-1020kcals
30g max from CHO-120kcals
318g from FAT 2860kcals
Breaks down by % to:
71% Fat
26% PRO
3% CHO
Now I don’t mean to be nitpicky here, but in the copy of the AD I have Dr. D suggests 55-60% Fat, 30-35% Pro, and 5-8% CHO. My values are skewed a bit from this. I’m thinking that it could be because of the 30g CHO limit and my extremely high caloric intake. If I take carbs to 6.5% of my daily kcal, then I get this:
255g max from PRO-1020kcals
65g max from CHO-260kcals
302g from FAT-2720kcals
Breaks down by % to:
26% PRO
6.5% CHO
68% FAT
So I guess the final question is, which one? Should I use either one at all? Any help is appreciated guys!
-CA
I think I read somewhere that the Doc says you can up the carbs slightly if your taking it lots of cals. Better run it by the veterans 'tho.
What do your carb ups look like CA?
[quote]bricked. wrote:
I think I read somewhere that the Doc says you can up the carbs slightly if your taking it lots of cals. Better run it by the veterans 'tho.
What do your carb ups look like CA?[/quote]
Lately they’ve been pretty much a free-for-all. I’m trying to add some weight this winter, and on top of that I’ve got lacrosse practice(heavy cardio) on my non-lifting days. I eat mostly a ton of whole fruits, grains, and healthy fats, but I have been known to imbibe a few adult beverages on special occasions. Basically I try hard to eat as many good carbs as I can, fat when I feel like I haven’t had some in awhile, and protien only as a last resort. I hope that answers your question.
-CA
[quote]Charles Atlas wrote:
Well, here is what I get with 4000kcals if I keep protein at 1.5g/lb and CHO at 30g daily:
255g max from PRO-1020kcals
30g max from CHO-120kcals
318g from FAT 2860kcals
Breaks down by % to:
71% Fat
26% PRO
3% CHO
Now I don’t mean to be nitpicky here, but in the copy of the AD I have Dr. D suggests 55-60% Fat, 30-35% Pro, and 5-8% CHO. My values are skewed a bit from this. I’m thinking that it could be because of the 30g CHO limit and my extremely high caloric intake. If I take carbs to 6.5% of my daily kcal, then I get this:
255g max from PRO-1020kcals
65g max from CHO-260kcals
302g from FAT-2720kcals
Breaks down by % to:
26% PRO
6.5% CHO
68% FAT
So I guess the final question is, which one? Should I use either one at all? Any help is appreciated guys!
-CA[/quote]
Try it!
For all the advice and experience the guys here can offer,the only thing that matters is how your body responds.Try either apporach for two weeks,see what works best for you.Both approaches are solidly founded in the core principles of the AD,and my feeling is that within those principles it’s all about finding what your body responds the best to.
I’m currently at:
2700kcal fat
760kcal prot
120kcal carbs
3580 kcal total
75% from fat
21% from protein
3% from carbs
The values will vary.I have for exam+ple no way of knowing how much fat there is in every piece of meat so some days my guess will be a bit off on the negative,some days on the positive.Evens out,I guess.