Where do you get your fiber from? I thought products like Metamucil were out due to the malodextrin content, though it the label reads 0g of sugar, and the 5g of CHO comes from the fiber.
[quote]vasudeva wrote:
Where do you get your fiber from? I thought products like Metamucil were out due to the malodextrin content, though it the label reads 0g of sugar, and the 5g of CHO comes from the fiber.[/quote]
Disc Hoss wrote:
Fiber is free and need not be counted. No impact on blood sugar levels of any significance and you should aim for about 25g or more of fiber per day to keep you regular/healthy. I get this from nuts, veggies, and the occassional low carb bread slice. Also psyllium hulls are great for this too. Many of the fiber powders use maltodextrin to flavor so be careful. Those carbs will count.
Hope this helps. :o)
-BD
Metamucil’s label states 0g of carbs or sugar, but the component breakdown includes maltodextrin. Why is that not included in the label? How do I know how to treat it in my CHO total? Thanx.
[quote]vasudeva wrote:
Metamucil’s label states 0g of carbs or sugar, but the component breakdown includes maltodextrin. Why is that not included in the label? How do I know how to treat it in my CHO total? Thanx.[/quote]
Check out this link for a more info. wilstar.com/lowcarb/print-hiddencarbs.htm
Metamucil has 2g of carbs per serving not counting the fiber. I would still suggest getting the bulk of your fibers from good, fresh veggies, nuts and psyllium hulls. 3/4 cup of walnuts would give you 20g fat, 12g carbs(but you only count 6 grams because 6 of those grams are fiber) and 15g protein - about 600 calories all together. You would then only need to come up with around 19 more grams per day to make up the rest of your fiber.
Do a little research on the net to find out the fiber content of various veggies, nuts and seeds and incorporate them into your daily diet. Google carb counter and play with it. You can easily find natural foods to get your daily fiber needs.
Good luck!
-BD
[quote]vasudeva wrote:
Metamucil’s label states 0g of carbs or sugar, but the component breakdown includes maltodextrin. Why is that not included in the label? How do I know how to treat it in my CHO total? Thanx.[/quote]
I used metamucil for the first couple of days before realizing it had sugar in it:( I still didn’t go over my 30 grams of CHO. Throw away the Metamucil and buy some Benefiber. It is sugar free and mixes with no taste or grit.
joebob
[quote]Disc Hoss wrote:
Time to fess up. On my first carb load, I ate nearly a dozen donuts and a half gallon of chocolate milk. In fact, a guy that I used to train went on it with me in 95, when if first came out. We would joke that if they put each of us in opposite corners of the gym and thew a glazed donut in the middle, there’d be Hell to pay on Friday afternoon for any onlookers who got mixed in the stampede. Wife used to tell people to hide their children when I came over to eat.
IC’s box of Fruity Pebbles got me to laughing. The AD is fun, and you’ll learn some hard lessons from too much junk. But at the same time, NO other diet gets you in position for such an explosion of food. Dig in, just know when to jump out!!
DH
IL Cazzo wrote:
My normal weekly fare consists of such items as:
Lean beef, chicken by the truck load, many eggs, bacon or canadian bacon, spinach, broccoli, olive oil, flax meal, green tea, pork, salmon, the occasional lobster, crab or shrimp, red or green leaf lettuce, mixed nuts when I just need a little something…protein powders, water, cheese (good greek and italian cheese), once in a while some italian lunch meats (procchuito, etc), tuna, and grass fed beef.
Now, this weekend included such lovely carb ups as:
A box of Fruity Pebbels
A PWO shake with 2 scoops of chocolate whey mixed with a box of low fat, sugar free Pastachio pudding…this is good enough to punch someon for.
Actually, I look forward to my friday night and saturday PWO shakes because I mix them with various flavors of pudding and they are excellent.
[/quote]
DH is right once again. My first few carb ups when the diet first came out were insane. If I listed what I ate, no one would believe me…I learned quick that that was not the right way but, it was fun for those few days.
On the fruity pebbels…that box was eaten over 2 days, lest anyone think I ate it in one sitting…well, I have done that but I dont reccomend it. :O)
I think cereal is a good carb spike for me…some non fat milk, and a few bowls gives me the carb pump without a huge crash afterwards. Personal favs if anyone’s wondering: Fruity or Coco pebbels, Frosted Flakes, Lucky Charms, Honey Nut Cheerios (seeing a pattern yet? haha).
BTW, Dan John has suggested trying an all fruit weekend carb up, I think he called it “the poor man’s AD.” I have tried it…it’s cool, different, but if you’ve never tried eating that much fruit, you will be surprised how full you get.
[quote]vasudeva wrote:
Metamucil’s label states 0g of carbs or sugar, but the component breakdown includes maltodextrin. Why is that not included in the label? How do I know how to treat it in my CHO total? Thanx.[/quote]
I strongly suggest getting some Flax seeds or Flax Seed meal. Huge fiber, good healthy fats, and even a few g’s of protein. Add it to a shake and you won’t even taste it.
Also, eat lettuce, spinach, and a few strawberries or blueberries. Eat a big spinach and egg omlet and you’ll see how fast the fiber works.
Also, for those of you who are not used to eating a lot of fiber…work it in slowly. If you normally are getting less than 10 and suddenly jump to 30…well, you’ll notice the change…explosively. hahaha No, seriously, add it slowly.
Holy Crap! An all fruit carbload. Now THAT would put you in for some “potty time”. My buddy BookemD and I used to do some work on an apple orchard. While be pressed them into cider, we would swig on a half gallon ourselves(pre AD lest anyone gasp and guffaw). Between the apples, pears and cider we tore that bathroom door’s hinges off! Add to it that the bathroom was the only place to get some warmth on the whole plantation (from a space heater) and you had some serious traffic goin’ on in there. The pectin volumes we must’ve taken in are unreal.
DH
IC, I kid you not, I can eat oatmeal or jelly beans and get an arm pump within a half hour without doing anything. Can’t notice it that fast with anything else. What the??
[quote]IL Cazzo wrote:
Disc Hoss wrote:
Time to fess up. On my first carb load, I ate nearly a dozen donuts and a half gallon of chocolate milk. In fact, a guy that I used to train went on it with me in 95, when if first came out. We would joke that if they put each of us in opposite corners of the gym and thew a glazed donut in the middle, there’d be Hell to pay on Friday afternoon for any onlookers who got mixed in the stampede. Wife used to tell people to hide their children when I came over to eat.
IC’s box of Fruity Pebbles got me to laughing. The AD is fun, and you’ll learn some hard lessons from too much junk. But at the same time, NO other diet gets you in position for such an explosion of food. Dig in, just know when to jump out!!
DH
IL Cazzo wrote:
My normal weekly fare consists of such items as:
Lean beef, chicken by the truck load, many eggs, bacon or canadian bacon, spinach, broccoli, olive oil, flax meal, green tea, pork, salmon, the occasional lobster, crab or shrimp, red or green leaf lettuce, mixed nuts when I just need a little something…protein powders, water, cheese (good greek and italian cheese), once in a while some italian lunch meats (procchuito, etc), tuna, and grass fed beef.
Now, this weekend included such lovely carb ups as:
A box of Fruity Pebbels
A PWO shake with 2 scoops of chocolate whey mixed with a box of low fat, sugar free Pastachio pudding…this is good enough to punch someon for.
Actually, I look forward to my friday night and saturday PWO shakes because I mix them with various flavors of pudding and they are excellent.
DH is right once again. My first few carb ups when the diet first came out were insane. If I listed what I ate, no one would believe me…I learned quick that that was not the right way but, it was fun for those few days.
On the fruity pebbels…that box was eaten over 2 days, lest anyone think I ate it in one sitting…well, I have done that but I dont reccomend it. :O)
I think cereal is a good carb spike for me…some non fat milk, and a few bowls gives me the carb pump without a huge crash afterwards. Personal favs if anyone’s wondering: Fruity or Coco pebbels, Frosted Flakes, Lucky Charms, Honey Nut Cheerios (seeing a pattern yet? haha).
BTW, Dan John has suggested trying an all fruit weekend carb up, I think he called it “the poor man’s AD.” I have tried it…it’s cool, different, but if you’ve never tried eating that much fruit, you will be surprised how full you get.
[/quote]
Well guys, I just did my first carb up on the AD. I work nights from 2300-0700, so I started this morning at 8 after work, and I think I’m done now. As a FFB, I’d like to start low and increase the length of the carb up only if it seems appropriate.
Anyway, I ate mostly some homemade gumbo for my carbs, also some Taco John’s and doughnuts…but mainly rice, beans and meat.
I got the most incredible thirst from this chow-down. Is this some synergy between the water holding effect of glycogen supercompensation and the sodium from the gumbo? Whatever it is, I feel like a big lumbering animal, I;m so full of muscle juice.
I would also like to talk more about periworkout nutrition on the AD.
I’ve ordered up some free form amino tablets and bcaa’s. Wouldn’t these be preferable to hydrolysate? I’d like to hear your thoughts on dosage. I was thinking 10 grams of total protein from the amino tabs and the extra bcaa’s for my pre workout and the same after. I am going to add about a gram of epa from fish oil to the second serving, and take some bromelain tabs with the first.
The AD seems to be very protein sparing, so I don’t think I need to go nuts with supplements, amd I’m already getting lots of protein the rest of the day.
I hit the wall. I was cruising along into my 8th day and boom there it was like a brick shit house. It fell on me and I couldn’t get up! Sunday is Strongman event day so I’m at the gym and we start with 5 flips of the 700# tire and then immediately move to the 220# farmers and I can barely lift the farmers. I’m supposed to do two sets I my forearms will barely hold them for 3 yards. After about five drops I got it 50ft. Then I rest forever. Did five tire flips pick up the farmers and have to lay down. I finish the farmers after about 3 min. rest. I finish the rest of the workout but I’m not myself. I hadn’t weighed myself since starting AD and so after the workout I weigh myself and I’m down 8lbs. Is this normal.
My girlfriend says I am more cut now than I was 8 days ago. I know for sure that I am eating more calories…Please let me know DH, and IL Cazzo am I fucking up somehow or is this normal? Should I be dropping weight at this point or do I need to eat more?
Mdragon…
If you were into a regular carb based diet before the AD, then yes, you may have hit a wall. No worries, it will pass and you’ll end up much stronger.
If you are on day 8 of the first 12 low carb days, then it’s normal. Push through it, get to the weekend, carb up, and next week you’ll be walkin those farmers bars all over the place.
“The AD seems to be very protein sparing, so I don’t think I need to go nuts with supplements, amd I’m already getting lots of protein the rest of the day.”
I agree. My supplement bill is ultra low. Basically, I have my pwo shake and maybe a small (one scoop) shake before bed. Between the eggs, fish, flax, and olive oils, I’m never hungry and actually have to remind myself to eat most of the time.
I don’t take any other supps at this time. Protein, flax meal, and fish oil caps…although, I don’t even really consider those supplements.
"IC, I kid you not, I can eat oatmeal or jelly beans and get an arm pump within a half hour without doing anything. Can’t notice it that fast with anything else. What the?? "
DH,
For me, it’s cereal. I get the pump without getting the bloat or tiredness from other carbs. I guess we all react differently.
On the all fruit carb up…I tried it for one day but didn’t end up eating that much…all the water in the fruit filled me up so damn fast.
[quote]IL Cazzo wrote:
Mdragon…
If you were into a regular carb based diet before the AD, then yes, you may have hit a wall. No worries, it will pass and you’ll end up much stronger.
If you are on day 8 of the first 12 low carb days, then it’s normal. Push through it, get to the weekend, carb up, and next week you’ll be walkin those farmers bars all over the place.[/quote]
Thanks IL
So The weight loss in normal too? Just to clarify…
I was eating some serious carbs before this. I can’t wait to carb up!
Mdragon,
If you went from a lot of carbs to under 30 a day, you’ll drop some water weight at first. Just keep an eye on the mirror, your measurements and the scale…I think all 3 are needed.
Day eight and still going strong. I am down about 10 lbs. It is mostly water and Glycogen, possibly a little fat. I have been eating about 1500 kcals over maintenance, but I appear a little more ripped? I guess it is all the water and glycogen loss, but damn I look good. Waist is shrinking and oblique’s look huge 
I have been strong in the gym, which I didn’t expect not eating any carbs. I can already tell that this is the diet to get huge and ripped. Four days until carb up and no cravings. I think I found the holy grail:)
Joe
I felt like I had a near death experience when I hit the wall during my metabolic shift. Seriously. I was lying on the decline bench and just moaned while a friend of mine said those awful words. “You look kinda puny today.” She horrified me. It cannot be emphasized enough, this diet will bust your chops at some early point when you finally deplete your glycogen stores. Sooner or later. BUT that is good because it takes this bottoming out to move to the top.
Everyone is doing fine. Just keep the cals up. Your body will do two important things: 1) you will force it to alter krebs cycle substrate use to burn fat. 2) you will begin to become more efficient at not only sparing protein but ALSO holding carbs in the muscle. Whatever you give the body in short order, it will attempt to hold onto. Holding water, drink some more. Holding fat, eat some more fat. Eat fewer carbs, teach the body to be stingy with them and tap them only when necessary.
You win all the way around.
Hang in there, it’s worth it.
BTW, that day’s bench workout never happned. I knew not to push it. That call is up to you, just be aware of this and have some spotters if you are going heavy… VERY important. I’d suggest a few days of active recovery instead. Soon, though, you’ll be moving along.
DH
MDragon, I was very carb based before the AD. 50carb/40pro/10fat. Well… it was the early 90’s. I think the more carb dependent you are, the harder the conversion is. You’re at the money spot now, big guy. Heavier tires are just around the corner.
DH
[quote]mdragon wrote:
IL Cazzo wrote:
Mdragon…
If you were into a regular carb based diet before the AD, then yes, you may have hit a wall. No worries, it will pass and you’ll end up much stronger.
If you are on day 8 of the first 12 low carb days, then it’s normal. Push through it, get to the weekend, carb up, and next week you’ll be walkin those farmers bars all over the place.
Thanks IL
So The weight loss in normal too? Just to clarify…
I was eating some serious carbs before this. I can’t wait to carb up!
[/quote]
My supp use is currently:
Whey (hydrolyzed, but WPI works too)
Use for pre and post meals.
Milk protein isolate/WPC combo for genaral use and quick cals. Mixed with olive oil and a few tbsp of heavy whipping cream. Sugar free jello too. Low-Carb Grow! would be fine here.
Creatine (5g per day to be sure as per Dave Barr. I get a bit more than suggested just to cover bases)
Multi nutrient caps
Extra Vit. C, E, B’s.
Fish Oil caps
Power Drive (to prevent CNS fatigue and to keep me out of the coffee so much)
Some extra minerals such as Zn, Mg.
I also experiment with some herbs from time to time. Avena, tongkat, tribulus, etc…
I also like Calcium D-Glucarate for preventing E increases. I’m paranoid about environmental estrogens.
Very simple, mostly food based. Very effective.
DH
If you want to support T-Nation then Low-Carb Grow!, Power Drive, and ZMA would all fit nicely in the above. Adding HOT- ROX, Carbolin 19, or some of the T boosters would be fine too for specific effect/use.
[quote]IL Cazzo wrote:
“The AD seems to be very protein sparing, so I don’t think I need to go nuts with supplements, amd I’m already getting lots of protein the rest of the day.”
I agree. My supplement bill is ultra low. Basically, I have my pwo shake and maybe a small (one scoop) shake before bed. Between the eggs, fish, flax, and olive oils, I’m never hungry and actually have to remind myself to eat most of the time.
I don’t take any other supps at this time. Protein, flax meal, and fish oil caps…although, I don’t even really consider those supplements.[/quote]