I’m really curious -
Looking over Eric Cressey’s diet in “Periodize Your Diet”, he seems to basically be putting into effect the AD with one exception - his PWO drink of Surge.
So here’s my question - what are the advantages of approaching a low-carb diet his way (with hits of carbs during your workout and a clean refeed on weekends) vs. the strict Anabolic Diet?
[quote]zdrax wrote:
I’m really curious -
Looking over Eric Cressey’s diet in “Periodize Your Diet”, he seems to basically be putting into effect the AD with one exception - his PWO drink of Surge.
So here’s my question - what are the advantages of approaching a low-carb diet his way (with hits of carbs during your workout and a clean refeed on weekends) vs. the strict Anabolic Diet? [/quote]
Preference. What you are talking about is TKD, Targeted Ketogenic Dieting. Some people just do better with the pre/post workout carb boost…personally, I do not. It makes no difference. Try it both ways, I think that you need to expirement on yourself in order to find what is right for you…because everyone is so different.
[quote]IL Cazzo wrote:
zdrax wrote:
I’m really curious -
Looking over Eric Cressey’s diet in “Periodize Your Diet”, he seems to basically be putting into effect the AD with one exception - his PWO drink of Surge.
So here’s my question - what are the advantages of approaching a low-carb diet his way (with hits of carbs during your workout and a clean refeed on weekends) vs. the strict Anabolic Diet?
Preference. What you are talking about is TKD, Targeted Ketogenic Dieting. Some people just do better with the pre/post workout carb boost…personally, I do not. It makes no difference. Try it both ways, I think that you need to expirement on yourself in order to find what is right for you…because everyone is so different.
[/quote]
Are these PW carbs enough to put a fat adapted person out of fat burning mode? Something like the “metabolic purgatory” once referred? And if so, is there any way of knowing-feeling wether you are in this middle situation or not?
From a completely biased and subjective viewpoint, when I leave thr fat burning stage, I generally get cravings for carbs when that insulin gets kicking again. Then again, I’m pretty certain I adapt very quickly to fat burning simply because I’ve played with T-Dawg/TKDs in the past. I’ll usually hit a wall maybe 2 or 3 days on a TKD, and then magically, my energy returns (and more some) a view days later, and the “need more carbs” feeling disappears.
I’ve always had poor carbohydrate tolerance, and have had a good degree of insulin resistance, so I may be predisposed to adapting quickly to this sort of diet. I know some individuals who have had to eat something like 70% fat with no carbs whatsoever in order to reach that stage, and they generally go down hard when they adapt.
OK, well since no one has responded to either of my first two posts and questions, I’ve got another one. I know the doc says to take fiber in powder, not pill form, but would chitosan be ok in this regard? Since it doesn’t work as a fat trapper, it is relatively cheap and fibrous. Since I do have a bottle I got for free somewhere, would it be a good idea to use it to bump up my fiber intake and help me adapt more easily to the diet? Please, I’m starting the diet soon…DH, IC, CA, anyone…someone help!
[quote]GeneticSynergy9 wrote:
OK, well since no one has responded to either of my first two posts and questions, I’ve got another one. I know the doc says to take fiber in powder, not pill form, but would chitosan be ok in this regard? Since it doesn’t work as a fat trapper, it is relatively cheap and fibrous. Since I do have a bottle I got for free somewhere, would it be a good idea to use it to bump up my fiber intake and help me adapt more easily to the diet? Please, I’m starting the diet soon…DH, IC, CA, anyone…someone help![/quote]
I’m by no means an expert, but I always think these guidlines are laid out as they apply in a perfect world. As long as you do the best you can do, I don’t think supplemental fiber in a pill instead of a powder is going to make that much difference. My opinion only.
[quote]AceQHounddog wrote:
GeneticSynergy9 wrote:
OK, well since no one has responded to either of my first two posts and questions, I’ve got another one. I know the doc says to take fiber in powder, not pill form, but would chitosan be ok in this regard? Since it doesn’t work as a fat trapper, it is relatively cheap and fibrous. Since I do have a bottle I got for free somewhere, would it be a good idea to use it to bump up my fiber intake and help me adapt more easily to the diet? Please, I’m starting the diet soon…DH, IC, CA, anyone…someone help!
I’m by no means an expert, but I always think these guidlines are laid out as they apply in a perfect world. As long as you do the best you can do, I don’t think supplemental fiber in a pill instead of a powder is going to make that much difference. My opinion only.
[/quote]
Chitosan is the chitinous material from shellfish shells, pretty analagous to human finger nails. I think you should get your fiber from the plant version of chitin, cellulose, i.e. get your fiber from vegetable matter, although the chitosan probably won’t hurt anything.
I’m currently in limbo about whether to continue the diet or not, here is my deal. I’ve been on the diet since late august and have been in a bulking phase. I’m 5’8 and was at 150-155 all summer and fairly ripped, my “in season” so to speak. No exact bf measurements taken but feel like I was down in the single digits.
Last year following the Massive Eating principles, I was able to bulk up to around 165-170 and my 30’ pants still fit fairly well in the waist at this level. I’m about at the same weight currently on the bulk with hopes of cutting t0 155-160 for summer. I know this build is probably deemed small, however, I’m trying to be consistent as gradually getting bigger via bulks and cuts over a period of time. However, I have noticed that although I feel like visibly my bf is lower than it was at last years bulk, my waist appears to have gotten larger as in only the loosest of my reg. pants fit.
Over the last few days, I have gone back to the massive eating principles, implementing pwo and a few amount of carbs after the workout, however, not enough to throw the whole ad off if I decide to get back in which is what I am debating.
I guess my question is should I stick with this thourgh the cut (which is where I hear the fat burning aspect of this thing really pays off), or should I jump back into the world of moderate carb consumption ala Berardi and Massive Eating or possibly a T-Dawg type diet? Could it be possible that via the ad method of bulking I can only go up about ten lbs or so as opposed to reaching for 15+. Thanks for the constant info and knowledge.
A little addition to my previous post-In regards to upping the carbs to include a full PWO, at what point are you not burning fat any longer?
I hear many speak of not adding many more carbs due to the fact of switching back to carbs as fuel, however I recall reading in the book that some due better on 100+ carbs a day, and other things such as this to make me think that it is no magic number or anything, just a matter of finding ideal numbers to suit individuals.
Looking back on my recent bulk, I can see several things I would do different next, for one, carb-ups, while normally around 80% clean were prob. too long. From here on out I plan to just eating enough to the point where I fill like I have “filled out”, no more no less.
I feel as if this is a better estimate that eating till I “start to put down fat” as is the philosophy that I have often heard in regards to the carb up. Here is my tentative plan for my semi-cut in which I am starting to decrease calories just a bit but not as far as -500 quite yet.
I believe I will consume a full serving of Surge either PWO, or half before and half after. Also, I will try to make sure that eggs, beef, fish, fish oil,cheese, in addition to Low-Carb Grow! at bedtime are my primary staples.
I’m not saying this is necesarry all I will eat, however I feel that the protein quaility and fat content of most of these foods make them ideal. Previously, I feel I have consumed too many things such as sausage,bacon, and things like cheese spread.
While all in accord to the diet, I feel they could have been better utilized in the earlier mentioned foods.
Finally, is there any harm in throwing in the Berardi philosohpy of 2-3 servings of green vegetables with each meal. Although carb content will add up with things such as brocolli and spinach, it will not be that significant, and with everything I have read the GI on these are all but negligible.
So I guess an overall run down of my revision means somewhere in the neighborhood of 75-100 carbs a day, and a clean as possibly carb up like only lasting one day or a portion of it once a week. Any hangups here? I look forward to the always insightful and educated responses this thread always seems to offer.
I’m a big believer in taking the skeletal model of any regimin be it training, nutrition, recovery, etc., and personalizing it to get optimal personal results. If time is not an issue, I’d recommend trying different ways to work the diet and see what works for you.
Broccoli and spinach don’t really count as carbs per se. Namely in that fiber doesn’t count towards carb count at all, and secondly that the body can’t digest all that celluose, to the best of my knowledge you’re gonna be passing most of it. I eat spinach or broccoli almost everyday on my AD.
I love the spinach, I lay down the olive oil and ranch dressing on it too.
[quote]Disc Hoss wrote:
Ah, home again. Best thread going…
Mauro suggests 18x bodyweight for a starting point when you break in on the diet. Can be tweaked but is a good goal. You don’t want to be getting hungry or losing more energy than what occurs naturally with the metabolic shift. Just weigh yourself on say friday morns and compare week to week. This will hit you at your lightest weight and give you a constant and consistent marker for comparison. Like any other diet, systematically alter caloric intake depending on goal… mass, fat loss, maintenance.
[/quote]
Hoss,
I really dig this diet, but I have a major problem. I'm stationed on a Naval ship and the amounts of food your talking about while we are at sea are hard to come by, I have to literally fight with the people that serve the food to get a second or third portion and the portions are not geared for a person with my goals. What can I do to suppliment my diet to help me get close to the 18% Bodyweight I need. I am eating everything in site and even hording cans and packages of tuna in my office onboard ship to help, but not even coming close.
I haven’t been on the AD as long as some but I do happen to be up all night so I’ll give this one a shot. Earlier in the thread DH recommended olive oil. Love the stuff, get a big tin can of it.
I drink the stuff in protein shakes throughout the day. Sometimes just mixed with some water when I’m too high on carbs for a scoop of protein.
Olive oil is crazy calorie dense. If you can get it on your ship you should be set Johnnyba.
[quote]Ghost22 wrote:
Olive oil is crazy calorie dense. If you can get it on your ship you should be set Johnnyba. [/quote]
Agreed - tuna on its own doesn’t pack the calories that you need. I buy tuna in springwater, drain it, add about 50 mls of olive oil to make it more calorie dense. Trying mixing in Coconut oil as well for a flavour change.
[quote]Massif wrote
Trying mixing in Coconut oil as well for a flavour change.
[/quote]
Sorry to interject, but Medium Chain Triglycerides, the kind of fat in coconut oil IS NOT ideal, I just reread it in my AD manuel yesterday and was pissed, it had been a while since I’d read through the manuel. MCTs supposedly bypass the energy pathway that the AD is supposed to establish. And they’re not as protein sparing as the long chain triglycerides we use more of.
Which sucks because coconut oil tastes a lot better than olive oil when you drink it daily.
I found this recope, which sounds totally awesome, but I must confess my ignorance… how much is a serving of Rice?
It calls for six cups of brown rice and I figured I could eat that on Saturday and be done with my carb up, but my roomate says I certainly won’t be able to eat that much rice in a day.
I hope he’s wrong, those 1000 grams of delicious carbs are calling my name.
[quote]conorh wrote:
I found this recope, which sounds totally awesome, but I must confess my ignorance… how much is a serving of Rice?
It calls for six cups of brown rice and I figured I could eat that on Saturday and be done with my carb up, but my roomate says I certainly won’t be able to eat that much rice in a day.
I hope he’s wrong, those 1000 grams of delicious carbs are calling my name.[/quote]
I’m quoting my own post…wierd. Anyway, in the above I meant unprepared rice and did discover that that is a HUGE amount of prepared rice, something like 18 cups or over a gallon. I’m still psyched about it and plan to consume it, although I’m now unsure if I’ll be able to do it in a day. I think I’ll just cook it up and see how much it really is.
F’n Chinese buffets. I found a good one near my job and decided to try it out. The place theoretically is ideal because they offer quite a variety of fish and seafood. They offer a reasonable amount of vegetable dishes and keep the Chinese food and rice/ noodle dishes to a minimum.
Well, what a letdown when I realized EVERY single blessed item of food in the establishment had been cooked in or was doused in a sugary sauce! E-v-e-r-y-t-h-i-n-g was sweet!
4 types of shrimp, green beans, pork chops, chicken and broccoli, beef and vegetables…The place was a monumental tease.
What could I do? I was starving and ate 4 plates! I tried to focus on shrimp as they seemd to have the smallest quantity of “sugar sauce” but as I’m sure everyone has realized, on the Anabolic diet, seafood/fish/plain chicken aint gonna cut it when we’re hungry. We need the power of beef and pork and dairy and healthy fats to keep us strong.
Ah well, a lesson learned
I’ve asked this before to no response, hopefully someone can help out.
What is a good substitute for bread crumbs?
Soy flour/crumbs? Oat flour?
Somebody help a brother out, I don’t know how much longer I can go without Chicken Parm…
ALso, is there a way of making acceptably low-carb pancakes?
There are low-carb tortillas, right?
[quote]Sonny S wrote:
I’ve asked this before to no response, hopefully someone can help out.
What is a good substitute for bread crumbs?
Soy flour/crumbs? Oat flour?
Somebody help a brother out, I don’t know how much longer I can go without Chicken Parm…
ALso, is there a way of making acceptably low-carb pancakes?
There are low-carb tortillas, right?
[/quote]
From your last two posts I’d say if you don’t totally change your way of thinking then your probably not going to do well on this diet. If you read what your writting your food is very important to you. Giving up your lifestyle of having specific foods is something that you may have a hard time doing.
I was once married to an Italian lady who’s families lives to inlcude hers revolved around the next meal. They were doomed to a life of being very obese. I’m not saying this to be mean but you may have to change the way you think.
Food is a means to an end. Be very very strict during the low carb days. Go fucking nuts during the carb up days. How can you count carbs at a buffet? you don’t know how anything is prepared. There has been a lot of talk about this diet being modified.
There is only so much modification one can do before it is not the AD and then it becomes a very bad thing. Remember the science behind this diet. Carbs and high fat content on a simi regular basis don’t mix. You have to run the cycle.
I’m really not trying to be mean here, merely warning that if your not pretty damn strict here then your going to end up being counter productive.