[quote]BGB wrote:
LIFTICVSMAXIMVS wrote:
Does anyone know where I might be able to find a copy of this in .pdf format…?
yup you can buy it on ebay for $7.00
[/quote]
thanx a ton! I found it for $5.99
o
–/| |--
LIFT
[quote]knuffel wrote:
I started the AD last monday. So far so good I guess. I just feel like I’m coming down with the flew but that seems to be normal. I’m a 41 yr old woman, I have a hard time leaning out.
Anyway, I have a question so far. I hear many of you really dig in to the cheese. But most cheeses I track on fitday seem to have 1gr of carbs per oz. How do you stay under 30gr if you really eat a lot of cheese???
Thanks, hope to keep you posted.[/quote]
Find better cheese, look at the labels inthe grocery stores. Most cheeses have hardly if no carbs… at least the ones that aren’t lowfat.
thanks and you’re right. I’ve been to the store and found lots of cheeses with hardly any carb content.
It’s just that I was used to buy my cheese etc at the deli and so I had to find the nutrition facts on fitday. Fitday gives different macro’s. So I better stick with pre packaged now. Doesnt taste as good though!!
i bought the book on ebay and read the whole thing,but i do have a few more questions.
im not real good with percentages of what i eat im more apt to be better with hard numbers like the 30 grams of carbs during the week,so my quesion is on the carbup days how many grams of protien should one have? is a fat and carb like mac and cheese acceptable,or is say a burger with the roll allowed?
what does “feel smooth” mean?
and the book said to have your carbs at night on teh weekday,i was always under the impression that you should have them in the morning to fuel your day,i workout after work at five pm so im a bit confused when i should do my carbs during the week,i m also not into the shake thing before or after the workout.
and did anyone take something for energy or did lethargic not happen to you guys on this eating plan.
thanks for your answers in advance.
I have a question about non-panting cardio. I was inspired by the “100 workouts to ripped city” article, which emphasizes morning cardio sessions when the body is least equipped to defend its fat stores. On the AD, is it necessary to do it fasted for this effect? I would assume that on Sunday and Monday mornings you’d need to be fasted, but what about the other days? I’d think that a cardio session on Thursday, while on the AD, would be the same as a carb-eater doing a morning fasted session.
[quote]Jillybop wrote:
I’m doing well so far with the AD, but still looking to drop those last 5lbs. I really liked how I looked at the end of the first 12 days, but haven’t gotten that lean since starting carbups. My first few weekends were not very “clean”, but the last 2 have been much better.
I was wondering if it would be good or bad to either go to a 1 day carbup or stretch it out to 10 days between carbups or totally skip one weekend??
I’d appreciate any thoughts - thanks!
[/quote]
I agree with AceHoundDog. It is better to shorten the carb-ups than lengthen the period between them, 'cause the carbs you get in the weekend are your fuel for your hard anaerobic resistant training sessions.
Also IMO your problem with the carb-ups is not the duration but the quantity and quality of carbs you have.
Write down everything you eat (i know it’s a bitch during the carb-up) and make sure you eat only what you need so there’s no spill-over. This way 2-day carb-ups won’t be a problem.
[quote]mikemazz wrote:
i bought the book on ebay and read the whole thing,but i do have a few more questions.
im not real good with percentages of what i eat im more apt to be better with hard numbers like the 30 grams of carbs during the week,so my quesion is on the carbup days how many grams of protien should one have? is a fat and carb like mac and cheese acceptable,or is say a burger with the roll allowed?
what does “feel smooth” mean?
and the book said to have your carbs at night on teh weekday,i was always under the impression that you should have them in the morning to fuel your day,i workout after work at five pm so im a bit confused when i should do my carbs during the week,i m also not into the shake thing before or after the workout.
and did anyone take something for energy or did lethargic not happen to you guys on this eating plan.
thanks for your answers in advance.
[/quote]
Man, you ask for so many answers at the same time that is too hard to have them all at once :). Moreover, all of your questions have been adressed before in the thread.
Concerning the timing of the carbs on the AD, as long as you eat the amount you need and no more (both on weekdays and weekends) there’s no difference what time of the day you consume them.
Carbs (on the AD) are the batteries whose energy you need for your anaerobic activities and not your main fuel. You want to fill up those batteries on the weekends (and leave 'em alone or empty 'em during weekdays) but you don’t care about the timing of this filling.
[quote]PublickStews wrote:
I have a question about non-panting cardio. I was inspired by the “100 workouts to ripped city” article, which emphasizes morning cardio sessions when the body is least equipped to defend its fat stores. On the AD, is it necessary to do it fasted for this effect? I would assume that on Sunday and Monday mornings you’d need to be fasted, but what about the other days? I’d think that a cardio session on Thursday, while on the AD, would be the same as a carb-eater doing a morning fasted session.[/quote]
Fasted or not is of some importance when you burn carbs for fuel and your insuline levels vary through the day.
When fat adapted (that is fat fueled), insuline levels are steadily low all the time (except carb-ups of course) so timimg of cardio doesn’t matter at all.
Same goes also during carb-loading, because in spite of consuming huge amounts of carbs and having sky-high insuline levels, your body still burns fat for fuel and uses it for your aerobic activities any time you do them.
Time to stop the blah-blah for today…
Great, that’s what I wanted to hear.
Just a personal observation from my nearly two months on the AD:
It really does seem true that the AD is protein-sparing. Although I’m not keeping strict observations on my protein intake, I’m probably taking in no more than 150g of protein a day (compared to before the AD when I was taking in 300g every day).
This is saving me money, and I’m lifting heavier than ever.
Just asking this again I think it got missed at the bottom of the page.
hi new here,I have been lurking for a few months now but i jumped in yesterday and started the diet (although I was probably a bit low on calories as i hadn’t shopped).i have done low carb diets before and always found I lost muscle size probably due to loss of glycogen in the muslces willthe same happen on this diet?
I have been thinking of starting EDT would this type of training be okay on this diet should i consume more carbs on the days of training on a rotuine like this.Also is in nesecarry to go on the induction phase for 12 days if I go in ketosis very easy.
i have tried to wade through most of this but it is very long.
Thanks
Thanks for the feedback 
As much as I hate doing it, I think I need to log my diet for a week or so to really tighten things down a little. I’ll keep the regular 2 day carbup this weekend and see how it goes. The scale isn’t moving much, but I think I might be a hair leaner… My plan is to go with the AD thru the end of March and then decide if I’m going to stick with it or not. I have to admit that I miss my oatmeal, yogurt and fruit during the week, but I do feel good overall. Thanks again!
It’s time for dinner, but I can’t fit any meat in here with all this foot in my mouth! Sorry. Very “narrow” of me not to consider our female ADers.
Best of luck in the competition.
DH
[quote]BGB wrote:
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.
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]
This thread brings a tear to my eye… sniffle. Such a positive serious of post in a world of Internet negativity and trollism.
that’s because we’re well fed. That’s what good food does to you.
:))
[quote]Vikingfan wrote:
Just asking this again I think it got missed at the bottom of the page.
hi new here,I have been lurking for a few months now but i jumped in yesterday and started the diet (although I was probably a bit low on calories as i hadn’t shopped).i have done low carb diets before and always found I lost muscle size probably due to loss of glycogen in the muslces willthe same happen on this diet?
I have been thinking of starting EDT would this type of training be okay on this diet should i consume more carbs on the days of training on a rotuine like this.Also is in nesecarry to go on the induction phase for 12 days if I go in ketosis very easy.
i have tried to wade through most of this but it is very long.
Thanks [/quote]
Lost muscle and lost volume from glucogen depletion are two very different things!
Anyway, the last thing you should worry about during the AD is muscle loss. Guaranteed.
Induction phase is not about going into ketosis (you almost never go into ketosis on the AD) but switch into fat burning instead. Even in ketogenic diets the induction phase is advised to last more than one week.
When burning fat forget about the strict connection between training programs or training days and carb consuming. Just do your weekly carb-up and lift anything, (almost)anytime, anyway you like.
[quote]Jillybop wrote:
Thanks for the feedback As much as I hate doing it, I think I need to log my diet for a week or so to really tighten things down a little. I’ll keep the regular 2 day carbup this weekend and see how it goes. The scale isn’t moving much, but I think I might be a hair leaner… My plan is to go with the AD thru the end of March and then decide if I’m going to stick with it or not. I have to admit that I miss my oatmeal, yogurt and fruit during the week, but I do feel good overall. Thanks again!
[/quote]
My scale doesn’t move much either, but that’s not the case with my calipers! I’m constantly and steadily losing fat AND gaining muscle since i’m on a low cal mode of AD.
Alhough fat loss is happening in relatively slow rates (so is muscle gain), i think slow speed and steadiness of this transformation is also the guarantee of its success in terms of how permanent it can be.
Don’t worry about you missing oatmeals and the rest. These are baby symptoms which evaporate completeley after a short while.
DH,
Always good to know the mentor is watching, man.
Stay in touch.
1800 bitches! Damn, waited a long time for that.
[quote]IL Cazzo wrote:
1800 bitches! Damn, waited a long time for that. [/quote]
Dammit I lost track of where the count was…