Anyone notice a decrease in…ahem…gastro-intestinal stress? (read: gas) while on the low carb part of the week? I’m still on the 12 day introduction phase and have noticed I rarely have gas. Is this typical? Does this phenomenon change on the carb-ups?
[quote]AceDeuce wrote:
Anyone notice a decrease in…ahem…gastro-intestinal stress? (read: gas) while on the low carb part of the week? I’m still on the 12 day introduction phase and have noticed I rarely have gas. Is this typical? Does this phenomenon change on the carb-ups?[/quote]
Yeah, I notice the same thing during the week, but the carb-up is a different story. It gets pretty nasty sometimes.
Are low carb tortillas allowed on this diet, I saw some in the store with only 5 grams of net carbs, can they be used at some meals, like with some bacon and eggs?
DH - I’m a small female lol, I put that in my post. I’m pretty near my ideal weight so no worries. I’m competing in figure in May so I need to cut for sure.
[quote]Disc Hoss wrote:
Brother, I’d suggest you run from any concept of “cutting” right now! You are in no position to worry about polishing when you need a foundation. Build a building, then wash the windows and hang a sign.
You need to stick with at least 2000 cals and follow the AD strictly. After 6 weeks, see what you are looking like on muscle and body fat. From here, you’ll likely want to begin adding 200 cals to your daily total (2200) for another 2 weeks and then re-evaluate. This moderate stair step approach will tell you just what it takes for you to gain, and what might be a bit too “ambitious” as far as caloric intake.
DH
[/quote]
Can anybody help me with these questions?
so basically eat anything you want on weekdays and low fat stuff on weekends?
Umm…re-read this entire thread, because you completely whiffed on that swing, bud.
It is BASICALLY high fat, moderate protein, LOW carb (>30g/day) during the week and high carb, moderate fat, low protein on the weekends.
Out of curiosity…anyone know why alot of people report more gas on the weekend carbups? Whats the physiology behind this? And would a digestive aid (beano,etc)be of more use during the weekend?
BGB:
For what it’s worth…
If you use Greens Powder, remember to count the non-fibrous CHO. So, if one serving has 3 grams of CHO, and 2 of those grams are fiber, than you must count 1 gram of CHO in your overall CHO count. But yeah, why not use it if you can stay under your CHO demand?
While there is mixed literature concerning BCAA consumption, and it is certainly cost-prohibitive for most, I consume BCAAs before, during, and after training sessions (also early AM) and find them to aid in my ability to train and recover. About half an hour after the training session, I consume a high-fat, moderate protein, no carb shake. I use an Ion Exchange Whey Isolate mixed with HVY whipping cream and fish oil.
Once adapted, I suggest you use a high-fat, moderate protein meal. It doesn’t need to be a shake, though you can play with proteins and find something that your body absorbs efficiently.
I think if you cut that many calories before a show you’re going to appear flat on stage and have little energy to get through your routine. Why not use a caloric wave (discussed earlier in the thread) and varying energy system work, to create the deficit you need to reach contest leanness?
I’d like some feedback on a typical weekday for me:
M1 - 1 scoop ON whey protein, 1.5 tbsp heavy whipping cream
M2 - 4 slices bacon, 2 eggs, 1tbsp EV Olive oil 2 slices american cheese, 1 tbsp Forti-flax
M3- 8oz hamburger, 1tbsp 1carb ketchup, small cucumber, italian dressing (light, olive oil based)
M4 - 8oz hamburger, 1 tbsp 1 carb ketchup
M5 - 8oz hamburger, 1 tbsp 1 carb ketchup
The combined 24oz of hamburger (sirloin) were cooked in 1 tbsp Extra virgin olive oil.
M6 - 16 slices pepperoni
M7 - 1 scoop whey protein, 12oz Hood low carb chocolate milk, 1 tbsp All natural peanut butter
10 fish oil caps throughout the day with meals
Totals:
2,736 cals
47g carbs (11g fiber), 252g protein, 178g fat
6% carbs, 36% protein, 57% fat
I weigh 155 lbs, 20 years old, 11-12% bodyfat.
I typically go slightly over the carb limit. Its usually between 30-40g carbs daily when fiber is taken into consideration. The percentages however, are always in line with the AD recommendations. Is it a big deal if im taking in a few extra g’s of carbs? I’m on the 8th day of the AD. Also, is it very bad that im only getting 11g of fiber? I’m having no bathroom related issues as of yet…
edit Do you count 1 whole tbsp of olive oil towards your daily caloric total if you cook with it? Probably nitpicking…but still…
Thanks in advance!
Did anybody experience weird sleep patterns when they first started?
The first 2 nights I slept like a log (I usually get up 3 times/night) then lastnight I could NOT sleep at all and woke up at 4:30am wide awake…
And what about waking up VERY hungry?
Both my bf and I (he’s doing it with me) wake up either in the middle of the night or early in the morning starving! Neither of us are hungry during the day at all and we don’t normally wake up hungry.
Trouble with this is I work out first thing, so I’m starving and can’t eat!
Thanks
BGB
[quote]AceDeuce wrote:
I’d like some feedback on a typical weekday for me:
M1 - 1 scoop ON whey protein, 1.5 tbsp heavy whipping cream
M2 - 4 slices bacon, 2 eggs, 1tbsp EV Olive oil 2 slices american cheese, 1 tbsp Forti-flax
M3- 8oz hamburger, 1tbsp 1carb ketchup, small cucumber, italian dressing (light, olive oil based)
M4 - 8oz hamburger, 1 tbsp 1 carb ketchup
M5 - 8oz hamburger, 1 tbsp 1 carb ketchup
The combined 24oz of hamburger (sirloin) were cooked in 1 tbsp Extra virgin olive oil.
M6 - 16 slices pepperoni
M7 - 1 scoop whey protein, 12oz Hood low carb chocolate milk, 1 tbsp All natural peanut butter
10 fish oil caps throughout the day with meals
Totals:
2,736 cals
47g carbs (11g fiber), 252g protein, 178g fat
6% carbs, 36% protein, 57% fat
I weigh 155 lbs, 20 years old, 11-12% bodyfat.
I typically go slightly over the carb limit. Its usually between 30-40g carbs daily when fiber is taken into consideration. The percentages however, are always in line with the AD recommendations. Is it a big deal if im taking in a few extra g’s of carbs? I’m on the 8th day of the AD. Also, is it very bad that im only getting 11g of fiber? I’m having no bathroom related issues as of yet…
edit Do you count 1 whole tbsp of olive oil towards your daily caloric total if you cook with it? Probably nitpicking…but still…
Thanks in advance![/quote]
The protein looks a bit high.I did 250 g at 210 pounds bw and had very lo energy due to the glucogenesis.Now I do fine on 150-180 g protein.
It’s also a good idea to balance out the fat ratios.Whipping cream and olive oil together,a burger and nuts,steak and olive oil balance eachother out nicely as far as mono/sat fat goes.
To get more fiber,try gridning up some flax seeds at home and putting them in your shake.Get loads of broccoli,cauliflower and spinach.
At your bf and size Iwouldn’t worry about going slightly over the limit.A few extra grams of carbs won’t put you out of the fat-burning state.The T-Dawg diet is similar to the AD,and on that you’re allowed 100 g of carbs.
Bump up the fats and lower the proteins to compensate.You’re either pissing out those extra grams of protein or converting it to glucose.
[quote]BGB wrote:
Did anybody experience weird sleep patterns when they first started?
The first 2 nights I slept like a log (I usually get up 3 times/night) then lastnight I could NOT sleep at all and woke up at 4:30am wide awake…
And what about waking up VERY hungry?
Both my bf and I (he’s doing it with me) wake up either in the middle of the night or early in the morning starving! Neither of us are hungry during the day at all and we don’t normally wake up hungry.
Trouble with this is I work out first thing, so I’m starving and can’t eat!
Thanks
BGB[/quote]
Yeah,there was some of that.Now I sleep deeper and longer,though.
Yeah I usually try to keep protein under 230g. Should I lower it even more? Usually this makes my daily % about 35% protein as recommended…
Also, im typically getting 10-15g of fiber daily and experiencing no digestive/bowel movement problems. Should I strive for more fiber anyway?
[quote]AceDeuce wrote:
Yeah I usually try to keep protein under 230g. Should I lower it even more? Usually this makes my daily % about 35% protein as recommended…
Also, im typically getting 10-15g of fiber daily and experiencing no digestive/bowel movement problems. Should I strive for more fiber anyway?[/quote]
I ate tons of protein, 250+ never had any trouble, and yes I always took more fiber just to make sure things went…smoothly.
Take Fiber Choice tablets, you can get them at Wal-Mart, they don’t taste too great off the AD, but while on they’re like a treat.
They’re chewables.
[quote]Ghost22 wrote:
AceDeuce wrote:
Yeah I usually try to keep protein under 230g. Should I lower it even more? Usually this makes my daily % about 35% protein as recommended…
Also, im typically getting 10-15g of fiber daily and experiencing no digestive/bowel movement problems. Should I strive for more fiber anyway?
I ate tons of protein, 250+ never had any trouble, and yes I always took more fiber just to make sure things went…smoothly.
Take Fiber Choice tablets, you can get them at Wal-Mart, they don’t taste too great off the AD, but while on they’re like a treat.
They’re chewables.[/quote]
You’ll have to go by feel.Too much protein=bad for me.Might be fine for you.
If you’re below 200 pounds and getting 250 g of protein you’re using extra cash on protein that turns into sugar.I think,kick me in the arse if I’m wrong,that DH gets around 240 g of protein.And he’s Hoss.
Bottom line,go by feel.If you have strong energy and keep the fat off,go for it.
Protein…
I found that on the AD, I can take in less protein and still get the results.
I am usually between 255-265…and used to take in about 250-275g/pro per day.
Now, I take in betweek 220 and 240ish…but more towards 220 normally.
question about cheese…
i’ve seen brands of cheddar cheese that say 1g of carbs on the label, other brands that say <1g of carbs, and still others that say 0g of carbs.
i’m wondering, are the manufacturers rounding differently for the same carb level, or can some cheddar cheese really be totally carb free while others have 1g per serving?
i know this probably sounds like a trifling question, but i can eat a lot of cheese in a day (it’s my favorite snack during the day), so 1g of carbs vs 0g can really add up.
I’ve seen the same thing on the cheese labels. I’m not sure…I always just counted it as 1g. I wouldn’t worry too much, unless you’re eating more than 50g of cheese…haha, and then you might have a whole lot of other problems.
I’m on day 6 of the diet now with no issues at all, loving it!
Eating lots and never hungry. Also no cravings at all which is strange for me.
I feel hard/lean, almost don’t want to carb up next weekend lol…