New Guy w/ AD Questions

Nutrition
301

Yea app, I read it again. I am going to cut the cals again after this weekend. I am shooting for 285grams of protein per day (1.5g’s x 190lbs) I calculated my totals and will probably have the fat around 150g or maybe a lil lower.

I am changing my wrkt routine. I will do my last circuit on Saturday and than on to something else (been 6 weeks)

I am going with:
Chest and Bi’s Monday
Back, Traps and Tri’s Tuesday
Legs; Hams Quads and Calves Wednesday
Shoulders, Delts, Traps Thursday
Bi’s, Tri’s,forearms Friday

I have some good splits and ideas I am toying with. I will post them def before Monday.

I read the “cutting phase” again and it does seem that fat can be lowered due to calorie reduction. The high protein and this training will allow me to build more muscle and since my body is fat burning “adjusted” I should be able to shed some bf. The lowest I will go with cal reduction is 2500 cals.

I will also not try to consume 2g/lbs of bodyweight in protein. I think i would start to store the unused as fat. So 1.5g should suffice. I am looking forward to the shift and results. I am already starting to feel and see the results from a dop in cals.

Getting bf and weight done 2morrow. CARB UP!! tomorrow after that…

302

Good luck for tomorrow. I hope you get a good result. If you’re feeling good then it’s already worthwhile.

303

Tru that App. I’ll keep u posted along with my new routine…

304

I think my cold’s going! Can’t wait to hammer the gym next week. Not that I’m addicted or anything :stuck_out_tongue:

305

OOOOOOOOOOOOOOOOOOOOOOOK!

SO I just got in from getting my weight and bf tested. I have cleaned up my AD for the most part. I also have been doing CT’S fat burning routine.

I went from 193lbs-190lbs (loss of 3 lbs)
I went from 8.1% bf to 8% (.1%)

I like the drop in weight but I am worried that it could be muscle. Although I look very ripped and big(in my eyes/mirror).

I am finished with the Fat Destroyer routine. I will now begin a 5 day workout plan .

  1. Chest and Bi’s
  2. Back and Tri’s
  3. Legs (quads, hams, calves)
  4. Shoulders and traps
  5. Arms and Forearms

I am also going to up my protein and decrease the fat intake slightly. I will be dropping my cals from 2800 to 2700. I will do this each week until I find a set total that is producing for me and getting me to my goals.
185lbs at 5%
I do not want to go below 180lbs but 5% is my goal bf…

I’m bustin fellas and the AD is working well. Hope u guys are feeling it too…
pz have a good weekend.

306

Tight, didn’t you start this thread at 190, 6%? In terms of mirror do you see yourself bigger / more ripped ? I’m just asking b/c you’re the same weight as a few months ago, just wanted to see the difference after the diet/workout routine change.

307

Ok. I would advise you continue with your plan to drop fat & up protein. If you’re worried that it’s muscle then maybe you should keep calories static for a couple of weeks and see if the change in macros does the trick. I think you’re only a tweak away from success, but you need to be careful that you know which tweak works. Tweaking one element at a time will help.

If you feel bigger & more ripped then it’s not all bad at all. Good idea re the new workout. Lifting heavy will protect muscle mass. You may even gain. A body recomposition approach rather than fatloss.

308

Yo Ny,
Yea i started at 190lbs w/ 6%. The First phase added some fat and I think it was because of how drastic the AD really is. I was carb cycling but also only taking in max 80g of fat. This was a total change, hence the fat gain. As far as workouts go, I have increased weight in every single lift that is listed in my thread. I think i look bigger and am getting more ripped each day, especially after tha carb loads. I really feel that I am full adjusted and that this cut could be exactly what I am looking for. Since I am fully adjusted when i drop the fat grams with the cals my body is going to have to start to use my bodyfat as fuel (as it states in the book) I guess I had to do some trial and error ( i am glad i did not rush the steps though, patience is key with all this shit)

As for the circuits and Fat destroyer routine… Like I said i increased weight in every lift… Here are the stats…

DB arnold’s 50lbs x 12
squat 185 x 12
bar row 70lbs x 12
good mornings 70lbs x 12
hanging knees x 15

DB flat bench 75lbs x 15
db lunges 30 x 15
db over heads 45 x 15
deadlifts 185lbs x 15
crunch x 15

EZ bar bi curl 65lbs x 15
seated db calf raise 65lbs x 65
ez bar tri ext/skull crush 65 x 15
db lat rasie seated/ seated bent lat raise 15lbs x 15
abs

My heavy days were where I really started to see and feel a difference. I am doin g 2 plates on each side for my incline smith presses 5 x 4-6 reps (usually getting 5 reps toward the end) DB flyes 50lbs x 8 reps 5 sets

Pull ups were strict and usually bumped out a few extra in the beginning (5 4-6,8) T-Bar row increased to a plate and a 35lbs…

My leg routine was also very solid and weights were moving up, I did them Thurs and my last set on leg press was 7 plates on each side (that is very good for me) I did stiff deads with a plate and 25lbs on the smith…
Leg ext were at 190lbs x 6-8 reps 5 sets and leg curls got up to 90lbs 5sets 6-8 reps…
I def got some gains

Now it is on to

MONDAY: Chest and Bi’s

  • Incline DB’S
    -FLAT DB’S PRESS
    -DECLINCE DB’S PRESS
    -Single arm db fly superset with db over heads

-Heavy BB Curl ( 4 x 10,8,8,8,6 -rest pause at end)

  • Single db preacher

TUESDAY : Back, Tri’s, Traps
-Deads (may do them last) WHAT U THINK??

  • Pull Ups
  • T- Bar rows
    -Cable row
  • Heavy BB shrugs

-Close grip Bench on smith

  • Bench Dips
  • Kick backs/ one arm cable rv press down

WEDNESDAY: Legs, quads, hams, calves

  • Leg ext warm up 2 x 20 reps lite
  • Front squat (never did them, tryin it out on smith )if no good, machine hack squat
  • Leg press
    Walking DB lunge
    -Leg ext
    -Leg curl
    Standing calf raise
    Seated cals raise

THURSDAY: Shoulders, Delts, Traps

  • Standing Military BB Press
    -Seated military db press
  • Seated lat raise
    Standing DB/Plate front raise
  • Bent over seated db laterals/ cable

-Upright Rows
-DB Shrug

Friday: ARMS, BI’S, TRI’S, FOREARMS
-EZ bar curl
-Incline db curls

  • Concentration curls (standing bent over )

-Cable bar press down
-Ez Bar skull crush on decline bench

  • Over head Tr db ext
  • Dips (burn out)
    The sets will most likely stay at 3 but possibly 4 (warmup sets in beginning) I will not go over 12 reps or under 6 reps on any exercise…

I will also be using rest pause technique, negatives, supersets, drop sets… when needed or if i want a change of pace…

**FOR cardio I think if I do any it will be only steady state 15 mins following my lifting routine. I will do my typical 5-10 mins stationary bike warmup… but since I am dropping my cals I do not feel that cardio is that necessary in the mix right now.

I may need to switch to AM workouts and that I will let you know cuz i have to figure out eating pre and post routine ( i will post something)

Let me know

309

Yeah, it’s a bummer, but like you said what can a man do? It has also been raining all week so I didn’t get to lift at all this week. I was reading Mens Health and there is a program in there using exercise bands.

I think I’m going to invest in some of those and get hard as nails and do some workouts in the snow when it falls. I don’t have enough room in my little house for free weights, so I’m thinking this is my best option right now.

310

[quote]tightslick1 wrote:
Yo Ny,
Yea i started at 190lbs w/ 6%. The First phase added some fat and I think it was because of how drastic the AD really is. I was carb cycling but also only taking in max 80g of fat. This was a total change, hence the fat gain.

As far as workouts go, I have increased weight in every single lift that is listed in my thread. I think i look bigger and am getting more ripped each day, especially after tha carb loads. I really feel that I am full adjusted and that this cut could be exactly what I am looking for.

Since I am fully adjusted when i drop the fat grams with the cals my body is going to have to start to use my bodyfat as fuel (as it states in the book) I guess I had to do some trial and error ( i am glad i did not rush the steps though, patience is key with all this shit)

As for the circuits and Fat destroyer routine… Like I said i increased weight in every lift… Here are the stats…

DB arnold’s 50lbs x 12
squat 185 x 12
bar row 70lbs x 12
good mornings 70lbs x 12
hanging knees x 15

DB flat bench 75lbs x 15
db lunges 30 x 15
db over heads 45 x 15
deadlifts 185lbs x 15
crunch x 15

EZ bar bi curl 65lbs x 15
seated db calf raise 65lbs x 65
ez bar tri ext/skull crush 65 x 15
db lat rasie seated/ seated bent lat raise 15lbs x 15
abs

My heavy days were where I really started to see and feel a difference. I am doin g 2 plates on each side for my incline smith presses 5 x 4-6 reps (usually getting 5 reps toward the end) DB flyes 50lbs x 8 reps 5 sets

Pull ups were strict and usually bumped out a few extra in the beginning (5 4-6,8) T-Bar row increased to a plate and a 35lbs…

My leg routine was also very solid and weights were moving up, I did them Thurs and my last set on leg press was 7 plates on each side (that is very good for me) I did stiff deads with a plate and 25lbs on the smith…

Leg ext were at 190lbs x 6-8 reps 5 sets and leg curls got up to 90lbs 5sets 6-8 reps…
I def got some gains

Now it is on to

MONDAY: Chest and Bi’s

  • Incline DB’S
    -FLAT DB’S PRESS
    -DECLINCE DB’S PRESS
    -Single arm db fly superset with db over heads

-Heavy BB Curl ( 4 x 10,8,8,8,6 -rest pause at end)

  • Single db preacher

TUESDAY : Back, Tri’s, Traps
-Deads (may do them last) WHAT U THINK??

  • Pull Ups
  • T- Bar rows
    -Cable row
  • Heavy BB shrugs

-Close grip Bench on smith

  • Bench Dips
  • Kick backs/ one arm cable rv press down

WEDNESDAY: Legs, quads, hams, calves

  • Leg ext warm up 2 x 20 reps lite
  • Front squat (never did them, tryin it out on smith )if no good, machine hack squat
  • Leg press
    Walking DB lunge
    -Leg ext
    -Leg curl
    Standing calf raise
    Seated cals raise

THURSDAY: Shoulders, Delts, Traps

  • Standing Military BB Press
    -Seated military db press
  • Seated lat raise
    Standing DB/Plate front raise
  • Bent over seated db laterals/ cable

-Upright Rows
-DB Shrug

Friday: ARMS, BI’S, TRI’S, FOREARMS
-EZ bar curl
-Incline db curls

  • Concentration curls (standing bent over )

-Cable bar press down
-Ez Bar skull crush on decline bench

  • Over head Tr db ext
  • Dips (burn out)
    The sets will most likely stay at 3 but possibly 4 (warmup sets in beginning) I will not go over 12 reps or under 6 reps on any exercise…

I will also be using rest pause technique, negatives, supersets, drop sets… when needed or if i want a change of pace…

**FOR cardio I think if I do any it will be only steady state 15 mins following my lifting routine. I will do my typical 5-10 mins stationary bike warmup… but since I am dropping my cals I do not feel that cardio is that necessary in the mix right now.

I may need to switch to AM workouts and that I will let you know cuz i have to figure out eating pre and post routine ( i will post something)

Let me know
[/quote]

Yo man,

Looks like you got a great plan. I have been on a low carb diet for some time now, after finding out that I function best on low carbs.

I did, however, follow a targeted carbs diet during my last mass phase and gained a bit more fat than I hoped to…eating too many carbs at breakfast and during/after training. Next time will be purely post workout or cyclic approach with more cals.

I am currently cutting using a keto approach, with one carb up meal a week and its going well. Strength is up, I feel energized during training and fat is coming off. I am going to increase cardio a bit to speed up the fat loss though…

I have cut before using CT’s principles with great success, and am back to a similar program design, but with using 2 days of metabolic pairing, and 3 heavy days which is great.

Regarding program design…I guess if its working and you enjoy it, you dont really need to change too much. I would watch the overall volume on arms, cuz your training them twice a week.

One thing I should ask, is whether this is still geared toward fat loss or mass gain? From reading your previous notes, you are still cutting…is that right?

A good liquid breakfast, if training in the AM(which I use) is 200ml water, 4 whole free range eggs, 1 scoop whey, one cup spinach leaves and maybe some nuts, depending on you fat intake etc…Have it a good hr before the workout IMO.

GJ

311

Hey Junkie,

I appreciate the post. I am doing the AD (obviously) I don’t know if your familiar with the plan but when you start to cut they say to up the protein intake and lower the fat (keeping it moderately high) I just tallied my day for tomorrow at 2700 calories.

I am planning on cutting 100cals or so a week until I get to about 2500 (lowest).
I am planning on cutting still, that is why my reps will remain somewhat high.

I am always looking to put on lean muscle mass and feel that this workout along woth the (330g of protein) I will be consuming will work well together.

I do like the CT plan but I have been doing Circuits for a few months now and am getting a lil burned out from it to be honest… I miss the one bodypart routines and just punishing the muscle.

I will have to try that shale one day, I don’t know if you ever heard about EGG WHITES INTERNATIONAL. I’ve been using their products on and off and just ordered 2 gallons of whites, If you like the shake thing try these man. SERIOUS!

They are unreal, taste great (amazing i should say) no fat, 26 g of protein / 8oz They have BCAA’S and are salminila free, u can literally drink them out of the container if u want.

I feel ya on the arm routine that is y I am only doing 2 exercises for bi’s ( a lil heavier than normal) I am hittin the tri’s w/ a couple more exercises cuz it is such a large muscle (heads).

Hey if your looking for some good pwo carbs (PRIMA FORCE CARB SLAM- Waxy Maize Starch) Stuff is very good, mixes very well and tastes ok…lil chalky but do able. Waxy Maize is suppossed to restore glycogen faster than meltodetrine and dextrose… If you were looking for something its a good product.

??What you think about 20 mins steady state cardio 12% incline post weight routine? I want to drop about 5 lbs. I really cleaned up the AD weekdays and Crab ups.
Hit me up!

PZ MAN

312

Wasup man,

Yeah I am well aware that typically when you reduce your fats, you should increase protein intake. Your macro breakdown looks good with 330g pro and 150oddg fats. As you drop calories from fats, increase protein a bit until you find the sweet spot for fat loss.

I am currently taking in far less fats and more protein. I got a fair bit more fat to lose than you though…haha.

I dont use the AD as such, because the 2 day carbs ups dont agree with me and DONT help my with losing fat…so I keep it to one single BIG carb meal of about 200g carbs. I have experimented and found this works best for me.

Many say that the leaner you are, the more carbs you can handle. hence why you are still doing really well with 2 days of carb ups. It is pretty hard to GAIN muscle while cutting, but cycling your carbs while your lean, you will be able to do so.

I have a few cutting templates I use for fat loss program design…such as general body part split with metabolic work inbtwn sets, which I recently used for the start of my fat loss program, but have changed it to what I mentioned earlier.

An example of part of a chest circuit setup:

A1. BB Bench - 4-6 reps
no rest
A2. Flyes 10-12 reps
no rest
A3. Swiss ball push ups - Max reps
Rest 2mins

You can experiment with volume, but with all the metabolic work, the volume adds up, but with you current diet not been very low cal, I dont think you will have a problem. I havnt.

If you interested, give me you email addy and I will send you my last program and it can/will give you an idea of how to set you own workout up…

These are principles from many different coaches, but I got the initial idea from CT, when he wrote that article and for Bartls program a while back during his PC. I was looking for a change and foung this and its great…

You may not be quite as strong during your heavy sets…or maybe you will. Obviously the extra work will reduce your strength a bit, but you can continue to gain strength.

Re cardio…20mins post workout is fine. I am currently doign 25 mins and will increase as I go. Id rather increase energy expenditure than drop calories.

Make sure you have you postworkout shake AFTER the cardio, or you will use it as fuel during cardio rather than fats…have 10g BCAA before the cardio and you should be having 20g BCAA during your workouts. I should ask, what does your pre, during and post workout shakes look like?

Thanks for the reco’s above re post workout carbs…I will look into some, when Im back on a mass phase. But I havnt heard off the egg whites man…will also look into them.

GJ

313

Hey GJ,
My primary source of protein on the AD is food (eggs, meats, chicken, fish, etc. ) My pre wrkt is just a meal usually. My post wrkt is 5Og of Whey Iso Protein. I have a Casein (OPt Nutrition shake) before bed. I mix the shakes with water. I have been using my BCAA’S morning, pre and post wrkt. I use Glutamine Pre wrkt, Casein shake, sometimes in the post shake too.

I am also using HMB,CLA, Fish oil, flax oil and grans, Vitamin C,E, B, AST Multi, Creatine, Yohimbine, Acetyl L-Carnitine, Rapid Cuts (Allmax nutrition), I am using a two supps by NX labs (Aminovol, and T3… BCAA’S and trib) They have been working well for me. I ordered a NO supp that should be coming soon. I am also going to start taking Ribose.

I’ll have to pm u and get the routine ur talkin about.
Thanks for the tips bro

314

So I had my workout today… Went pretty good.
** 8 min warmup on stationary BIKE
Chest
-Incline DB Press (4* x 12, 10) 80lbs
-DB Flat Press (3 x 8) 90lbs
-Decline BB Press (4* 12, 10) last set 175lbs
-One Arm DB fly (3 x 12) 25lbs
superset
-Over head DB raise ( 3 x 10) 60lbs
warm up set
Biceps
-BB standing Curl ( 4 x 10) 60lbs
*last set I did a drop 60lbs -30lbs x 10reps
-One arm db preacher curl (3 x 10 ) 30lbs

Abs
-Hanging Knees 4 x 15
-Decline board crunch 3 x 10

Today’s routine went well. I was happy with my strength, specially after coming off a circuit. My rest periods were 30-60 sec long.

Questions/Comments:

  1. Do you think I should do 12 reps instead of 10-8?
  2. I am concerned about cardio, I am lowering cals as stated. Should I do any?
  3. DB single arm flyes are a great exercise.
  4. Good wrkt, really felt my chest and bi’s hittin hard.

I am doing back,traps and Tri’s tomorrow

This is the plan
** 8 min stationary bike warmup
Back
-Bent over row (4* x 12,10)

  • Pull ups (10 x 10,9,8,7,6,5,4,3,2,1)
  • T-Bar rows (3 x 10)
  • Seated cable rows (3 x 10, w/ a drop last set)
    -Deadlifts (4*X 10, 8)warmup
    Should I do these first, they usually affect my whole routine and strength… Obv

Traps

  • BB shrug ( after deads)

Tri’s
-Close grip smith press (4* x 12, 10)

  • Bench dips (3 x 15)
  • RV cable single arm press down (3 x 10)

Let me know whet you think, feedback.
specially on the deads spot in the routine

315

Hey man,

Looks GOOD! I mainly wanted tp check that you were taking in BCAA’s during training, as this is essential when on low carbs. Everything your taking in, looks somewhat similar to what I take…I just recently started taking a pre-workout fuel with NOx and the energy and pump I get from it is great, haha.

Re cardio, only add it in if and when you fat loss stalls. I dont see a problem with you doing 20mins post-workout. Start with 2-3 sessions a week I guess. I would do deadlifts first in the routine, as this is the MOST demanding exercise of the lot. So swap deads with bent over row. Keep those two furthest away…for obvious reasons.

You know, you seem to be doing a fair few exercises during this session and may risk CNS burnout.

Typically 6 exercises is what should be done during a workout, with exceptions of coarse. For example, I would bother doing both T bar rows AND bent over rows, been such similar movements. Seat row may be arguable. I guess you are doing less sets per exercise, so it aint too bad…BUT consider something like this:

A. Deadlifts 5-6 sets 6-8 reps
B. Chins or pull ups 5-6 sets 6-8 reps
C. Bent Over Row 4 sets 6-8 reps
D. Straight arm pulldowns 4 sets 10-12 reps
E. Close grip bench 5 set 6-8 reps
F. Decline Tricep Extensions 5 sets 8-10 reps

DONT decrease weight and increase reps when dieting bro…You wana keep your muscle mass, keep it heavy where possible. This is where the cardio, diet and or circuit sessions take care of the fat loss. Also, keeping and progressively reducing the rest periods in-between sets will aid with fat loss…but dont drop weight and increase reps to the 10-12 reps range, unless it is an isolation movement…as stated above for straight arm pulldown etc.

If you enjoy your current workouts though and its working, keep it bro…just advising you from what I have learned from others over the years and it seems to be working…I dont want to come off like I know it all…I DONT

GJ

316

Yo GJ,
Def appreciate the advice man, I was actually lookin it over and the bent overs and T-Bar do seem a lil excess. I know all about overtraining and trust me I am not tryin to get into that. Thank you for the routine though man, def looks good and I think I may follow it. I have done deads first thing and also last a few times, obv an affective move but I would def be stronger in the beginning of a routine. I’ll do it that way. I like the straight arm pulldown (good choice)!

I honestly had a great pump with the 8 reps today with my DB flat presses. I’ll keep the weight up so I give myself the opportunity to build some lean mass (specially with the amount of protein I am consuming.)

Thanks a lot for the tips man, keep em coming bro. I have no problem with getting advice, I don’t know it all either. You learn something new everyday…
Thx again.

P.U.S.H
Pray Until Something Happens

317

No sweat bro…Regarding protein intake, dont worry about it been to high or anything. I am taking in about 380g a day BUT my fats are lower than your(fckn slowass metabolism a mine, haha), and I seem to be fuctioning well and muscle mass seems to be up while fat coming off slowly.

As far as GAINING while cutting, it aint impossible, but will happen at a slower rate, which Im sure your’e fine with. I think given that you are cycling carbs and including two carb up days, you may actually make gains due to your carb up days, not necessarily you protein intake. They say the more carbs you have in your diet, the less protein your body needs and vice versa…hence, why me been on far lower carbs overall and lower fat, have a higher protein intake.

While cutting, you dont NEED carb up days unless your metabolism slows down, BUT given that your already lean you wont have any issues keeping them in and why it may aid some muscle gain.

Best way to gain/keep muscle is to ensure that you are getting stronger and challenging your body more via progression.

Happy to help where I can bro,
GJ

318

Yo yo,
So the back routine went well yesterday, I started dying out on pull ups after doing deads so my last set I bumped out about 5 pulls ups and than went right to the LAT pulldown machine and did a burnout/drop of about 10reps at 120lbs…

I’m feeling good lately, I have not done any cardio this week. I’m going to wait on that. I may walk on an incline today after my leg routine to just get a stretch.

I kept the weight fairly high with my back routine, I was getting 10,8,6, reps. Thats fine right? I did the straight arm pulldowns for 3 x 12.

Kept the tri’s at around 10-8 reps also.

GJ,
What No product u taking??

319

Yo bro,

The rep scheme looks fine…keep it heavy.

Im taking a product called WHITEFLOOD by Controlled labs. I get a good kick from it and a good pump, so Im happy with it AND it does not contain any calories.

GJ

320

Alright so I went through a leg routine and shoulder routine so far.

I am pushing some good weight I feel and am def looking bigger.
I did shoulders and traps today, I was looking big, very lean.

Standing Military Bar Press
(last set 120lbs x 8)
Seated DB military press
( last set 60lbs x 8)
Seated Lat raise
(last set 20lbs x 12)
Seated bent over lat raise
(last set 15lbs x 12)
Front PLate raise
(last set 25lbs plate x 12, I than pressed the plate overhead for 15 burnout reps)

Upright row on smith
(last set 75lbs x 10)
DB shrug
(Last set 75lbs x 12, real strict held the weight up)
I did some neck exercise that I found online the other day, wanted to try.
You take a plate and lie down on a bench, let your neck and head hang off. Take the plate and rest it on ur forehead and just flex ur neck up ( i did two sets of 8 reps wit a 10 lbs plate) didnt go crazy just wanted to try it. I followed it up wit neck rolls to strecth.

I have been loading creatin mono for the past three days and am hoping that it will give me a lil help along the way (sure it will)

my leg day was good and my ass hurts from it… ha

I would have to say that walking db lunges are one of the hardest exercise I have ever done, but they work …

P.U.S.H.