Just a concern regarding the amount of fibre intake per day.
Can people list down what they are currently taking to take care of the fibre/roughage the body needs?
Really appreciate any comments. Currently I am eating salad and vegies for fibre but I don’t think it’s enough.
Any ideas?
Rgds
bV[/quote]
Fiber Choice, I think that’s what they were called, nice little tabs of chewable fiber didn’t have much if any extra sugar if I remember(I’m out of them right now). They tasted alright and it was an easy way to pack down 20g+ of fiber.
are you sure I will gain quite slow, because going from the recommended 18 kcal/lb (2930 kcal) to 25 kcal for target weight 80 kg (4400 kcal) is a weekly increase of 10290 kcal…(not trying to be a smartass, just confused)
also, yes now I lift in the 77 kg class, than there is a 85kg, 94kg, 105kg and +105kg class, because of my height and long limbs I will have to weigh at least a lean 94 kg. I don’t want to rush thing, I’m just starting this because people (except for my coach) have told me a 1000 times bulking can’t really be avoided.[/quote]
I guess it depends on you, man, your body might respond very well and you might add crazy mass, but my gains for bulking, taking in 4500 on good days, 4000 on okay days was always very lean and pretty slow, being 1lb a week or so, tops.
It comes down mostly to how YOU respond and I just don’t know that :).
[quote]Kliplemet wrote:
on another note, how much veggies should one eat per day on this diet, to balance the acidity (I mean making the blood acidic) of all the fat and protein. or is it not as important as i was lead to believe (Berardi)
because of the carb limit fruits are not really an option[/quote]
Eat as much Broccoli, spinach and cauliflower as you can handle
Anyone? DH? How is the AD compared to Rob Faigins Natural Hormone Enhancement? I realize they are basically the same (NHE has more frequent/smaller carb-ups from my understanding and a shorter more strict intro period (1 week at <20g carbs).
[quote]AceDeuce wrote:
Anyone? DH? How is the AD compared to Rob Faigins Natural Hormone Enhancement? I realize they are basically the same (NHE has more frequent/smaller carb-ups from my understanding and a shorter more strict intro period (1 week at <20g carbs). [/quote]
I’ve had good results with NHE in the past. Trying the AD now, but haven’t done it long enough to say wich is better. Try’em both.
[quote]Ghost22 wrote:
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,
I just got a big tin of olive oil, but how much do I use in one serving of tuna, I just had some and used two tlbs spoons, and how much should I use with my protien drinks? I’m a little confused and don’t want to use to little or too much to get the affect I want. Thanks for the help
I’ve been lurking for 3 months now, but i’ve decided to post to the thread 'cause i think i’ve a problem i can’t solve.
I started the AD at 10/20/05 consuming 3000 Cals (18xbw) and going strictly <=30 gr CHO daily (I’ve read the entire AD thread).
My stats were 163 lbs, 9.5% bf, 5’ 8" tall. My body type is meso(less)-endomorphic(more). I gain muscle (and fat) fairly easily without having to eat extremely high calories.
Until that date, I was consuming 2500 Cals/day (100-200 grams CHO) and my weight and bf% were pretty stable. I was training 3 times/week and doing some light cardio 2-3 times/week.
I started the AD because i wanted to cut to 6-7% bf (not that i had much extra fat but as a personal accomplishment).
Since 10/20 and until 12/30 i gained 15 lbs (178) and climbed to 12% bf going steady at 18 CalsXbw (3000). I saw the fat accumulating but i wasn’t changing anything because 1)it was the intro period of the diet where you weren’t supposed to worry about anything else than adapting to fat and 2)some of the weight gain was muscle mass.
At that time i decided that i was already adapted (and fatter) enough to use the diet to accomplish my initial goal, that is fat loss.
So by 01/01 i went 500 Cals below maintenance (1800 Cals) cycling lower (1800) and higher (2400) cal days at a ratio 3:1. My CHO intake is 25-45 gr coming only from veggies. I train using the Waterbury’s “10X3 For Fat Loss” programm (2-3 times/week whole body routines, compound lifts exclusively).
So now, 3 weeks in the cutting cycle and my stats are 173 lbs (-5 lbs) @ 10% bf (-2%).
I feel a little (or more) disappointed because:
1)I gained fat in the initial phase of the diet instead of loosing some as everybody else does
2)I think my progress during cutting is very slow compared to the promises of the AD about fast fat burning.
Do i miss something here? Do i do something wrong or am i on the right track and just being fuckin’ impatient?
Considering Doc DiPasquale suggests lowering calories until a 1.5-2 lbs weight loss/week, how could i achieve this while already consuming 1800/day?Tried to eat only 1500 but i felt too weak.
I’m confused.
I apologize for the long post and i ask you to PLEASE help a poor (and rookie) fella from the distant Greece!!
Hey fellow AD men. I just wanted to check something: tomorrow I start my second carb-up. I ran my first carb-up for 28 hours (I had a good “pump” the next day but it was nothing dramatic).
I would like to cut now, so would it be wise for me to make my carb-ups 24 hours now? Or should I aim for more carb time?
One thing I noticed from my last carb-up was that it was difficult for me to get enough fats in (when you’re eating oatmeal and yams and such, there wasn’t any obvious room for fats). Any suggestions?
[quote]Johnnyba wrote:
Ghost22,
I just got a big tin of olive oil, but how much do I use in one serving of tuna, I just had some and used two tlbs spoons, and how much should I use with my protien drinks? I’m a little confused and don’t want to use to little or too much to get the affect I want. Thanks for the help[/quote]
It depends, I usually used it in 3tbl spoon doses, 3 times a day, mostly I’d put it in a protein shake or just slam it with a water chaser.
It depends on how many calories you want to get out of your oils. Balancing your protein/fat intake is a personal thing, but since I was bulking on most of my AD I used up to 9+ table spoons a day. I sometimes put it in my PWO shake but not normally.
It sounds like you’re just experiencing some body composition fluxuations. I had the same.
I started seeing more results the longer I stayed on it. Granted, I’m an ectomorph/meso, but I started drying out more by friday and getting a more full and firm look when my carb loading was done. My bodyfat was really dropping in the later weeks I was using the AD. Basically I’m saying I experienced greater depletion/loading effects and a more pronounced bf reduction after several months.
It really sounds like you’re doing things right, but I don’t have as much experience with cutting with the AD or cutting at all for that matter.
It appears you’ve been on the diet a while and if you’re just not feeling it it may not work for you, remember, nothing fits well for everyone.
[quote]garethhe wrote:
Hey fellow AD men. I just wanted to check something: tomorrow I start my second carb-up. I ran my first carb-up for 28 hours (I had a good “pump” the next day but it was nothing dramatic).
I would like to cut now, so would it be wise for me to make my carb-ups 24 hours now? Or should I aim for more carb time?
One thing I noticed from my last carb-up was that it was difficult for me to get enough fats in (when you’re eating oatmeal and yams and such, there wasn’t any obvious room for fats). Any suggestions?[/quote]
Donuts, you can go a little crazy with junk food on the weeknds. And the carb-up periods are dependant on you, I must sound like a broken record saying that kinda thing, but a lot of the diet is how YOU feel and how you look.
Listening to and watching your body is vital. If you’re smoothing out very badly, you’re done. If you can carb up for 36 or 48 hours without experiencing vast smoothness, by all means, carb up more.
Just be careful, carb ups are also periods you can put on too much fat if you don’t listen. If your body tells you it’s done and you keep loading that’s when you put on fat. I’d say experiement and find your ideal point for your load and call it quits there from then on.
[quote]Ghost22 wrote:
garethhe wrote:
Hey fellow AD men. I just wanted to check something: tomorrow I start my second carb-up. I ran my first carb-up for 28 hours (I had a good “pump” the next day but it was nothing dramatic).
I would like to cut now, so would it be wise for me to make my carb-ups 24 hours now? Or should I aim for more carb time?
One thing I noticed from my last carb-up was that it was difficult for me to get enough fats in (when you’re eating oatmeal and yams and such, there wasn’t any obvious room for fats). Any suggestions?
Donuts, you can go a little crazy with junk food on the weeknds. And the carb-up periods are dependant on you, I must sound like a broken record saying that kinda thing, but a lot of the diet is how YOU feel and how you look.
Listening to and watching your body is vital. If you’re smoothing out very badly, you’re done. If you can carb up for 36 or 48 hours without experiencing vast smoothness, by all means, carb up more.
Just be careful, carb ups are also periods you can put on too much fat if you don’t listen. If your body tells you it’s done and you keep loading that’s when you put on fat. I’d say experiement and find your ideal point for your load and call it quits there from then on. [/quote]
Thanks man, I appreciate it. I’m sure you’re right–there is no single cookie cutter approach. I’ll just play it by ear.
Yes. 24 is fine if you are looking to cut. You just want to fill the muscle with glycogen and that will be sufficient to maintain mass.
DH
[quote]garethhe wrote:
Hey fellow AD men. I just wanted to check something: tomorrow I start my second carb-up. I ran my first carb-up for 28 hours (I had a good “pump” the next day but it was nothing dramatic).
I would like to cut now, so would it be wise for me to make my carb-ups 24 hours now? Or should I aim for more carb time?
One thing I noticed from my last carb-up was that it was difficult for me to get enough fats in (when you’re eating oatmeal and yams and such, there wasn’t any obvious room for fats). Any suggestions?[/quote]
Hey everybody. Sorry for the long gap. Between work, school, rehabbing my bum shoulder and coaching my son’s various teams (don’t I look the part for basketball!) I’ve been very short on time.
The NHE, which I mentioned about 50 pages ago is a very good diet. The only one I advocate in addition to the AD. I feel it is sometimes a viable alternative for “oddballs” on the AD. Those folks who have REALLY tried all various parameters and aren’t getting satsifactory results.
The NHE is a fantastic read, probably the best out there in additon to Doc’s Anabolic Solution and Metabolic Diet books. Rob has basically borrowed Vince Gironda’s diet scheme. It works well for many and I’m a fan. I think the AD nudges it out for satisfaction and function. Otherwise the NHE is second to none.
DH
PS. Poliquin suggests that his athletes not take long loads (anthing over 1/2 day)until they are in the single digit bodyfat range. They are athletes first and foremost (most of them). After this he varies between timed CHO every 3-5 days (like Faigin and Gironda) or a longer load phase for mass (like the AD) as long as the individual doesn’t start gaining fat. Like I’ve said before, the principles are golden, the particulars can be varied within reason. Once you get too “experimental” with Doc’s principles you’ve shifted out of the hormonal/metabolic hot spot.
Hey DH! I hope I can be the first to welcome you back. I only discovered this thread this week, and I was already missing you! I’ve learned so much while reading this thread from your previous posts.
Thanks Ghost22, I was using 1 1/2 spoonfuls, but I will up it to 3 per serving, about 2-3 servings a day. It has definately helped me with the tuna intake, was much harder to eat straight tuna before, but now I can handle it 3 times a day as a snack along with my regular meals. I am getting about 2800 calories a day right now, but hopefully I can increse that some more. I will try shooting it with a water chaser also.
My bodyfat was really dropping in the later weeks I was using the AD. Basically I’m saying I experienced greater depletion/loading effects and a more pronounced bf reduction after several months.
quote]
Man, thanks for the quick feedback!
What you said, especially what i quote above, was a great help to continue!
I started my bulking cycle at around 150 g/fat a day and 170-190 g protein.I then gradually increased it over the next three months to 300g fat and 200-250 g protein.Did the whole-weekend carb-up and stuffed myself on clean carbs.result?
Keep in mind that prior to the bulking cycle I lost around 10 kgs,and got as lean as I’ve ever been in my life.Comments by the good Professor and others motivated me towards bulking,which in hindsight could have been more successful if done moderately.
I went from 82-83 kg to 93.Huge carb-ups are not for me.
Now I follow the NHE for bodybuilder’s plan,and I’ll see how my body responds to 150g fat a aday and 180 g protein.Two carb-ups a week,two last meals of thursday and saturday.
