Yea i’m used to doing the logs for my personal “psychotic” tallies. It def helps. I appreciate the tips. I’m sorry to bother you with this question, def should have put it in the early post but regarding fat PRE & POST workout?? How much is sufficient with this diet?
I was going to possibly do
1 cup 2% low carb HOOD milk and 2 scoops of Whey + BCAAS and glutamine + creatine PWO
1 tbsp Flax oil
I read that 15g is the most you should consume pre workout also?
What do you think?
With regards to fat I wouldnot have it immediatly before or after training but in the subsequent meals. Don’t get me wrong fat is great but one of hte things it does is slow digestion rate and this is NOT the goal when traniing.
Think about this for a second, we’ll say a typical muscle has 5ml blood in at rest (this is not a medical fact but a hypothetical for the purpose of illustration) when you work out the blood from the rest of the body floods into the muscle and you can have up to 4x the blood volume in that particular muscle group.
That being said, we know blood supplies nutrients so wouldn’t it make sense that if you could QUICKLY supply the precise nutrients at the right time (when the muscle is engorged) not only could you speed recovery but potentially turn it into a growing time instead of what has long been regarded as a time the muscle is broken down.
Now back to your question and how it relates. The goal of your peri-workout nutrition is to supply nutrients quickly and in abundance and the presence of fat before/during/OR after would slow this opportunity.
Above I posted my recomendations for pre/ during and post workout nutrition for a low carber (alhtough it was a rather lengthy post and likely got lost in my ramblings 
Here is what I would recomend for you (mixed in water)
Pre workout:
(if you have to go with a shake instead of specific amino acids use whey isolate 20grams and 10grams glutamine
during
40 grams bcaas
(the scivation is great and the one I personally use your question regarding the sucralose shows good observation on your part and poses a valid inquiry, with regards to that I would say it is an individual thing)
Post
60grams whey isolate
1g glycine
10g glutamine
You will eventually build the amount of glycine up but it is not well tollerated so I would start low.
I hope that helps, above I gave specific amino recomendations if you can afford them otherwise the above will suffice.
Another new guy ringing in. I am getting ready to start the AD tomorow. I used to think I had a decent knowledge base regarding nutrition until I started reading this thread. So if you don’t mind this newbie would really like to pick your brains.
I have always been interested in lifting sports however my focus was always centered on collegiate wrestling. Now however I have decided that enough is enough and I am done procrastinating. I am going to start taking my lifting seriously.
I know nutrition is 90 percent of the battle and the AD really caught my eye. I received the book AD for Power lifters the other day. If the group can put up with some novice questions I am sure you have all heard before I could really use some advice.
As Far as stats go I am 6ft, 191 and roughly 15% BF.Obviously I feel my body fat percentage needs to drop prior to attempting to start gaining any serious muscle.
My first question regarding the cutting process is cardio. I after reading above I can see what the consensus on steady state cardio is. So I will definatly attempt to adopt the interval program outlined above.
My next questions regard lifting. Does anyone have any recommendations on where to focus my efforts? Low reps/high weight or vice versa? And can someone translate the circuit program outlined above for me? A1
A2
B1
B2?
Are these exercise performed in direct succession or are there rest intervals in between? And finally the diet. The book does not really specify as far as vegetables go. Good or bad?
I know to stay away from certain starchy veggies but what about things like broccoli and green beans? Are those absorbed as CHO or does the body process them as fiber? And as far as sucralose goes is it a CHO source I need to stay away from or is it ok?
Forgive me for the long thread but I am determined to take this new focus seriously and I dont want to get off on the wrong foot. If anyone has any advice for me I would greatly appreciate it…Thanks for the patience
[quote]PRD84 wrote:
Another new guy ringing in. I am getting ready to start the AD tomorow. I used to think I had a decent knowledge base regarding nutrition until I started reading this thread. So if you don’t mind this newbie would really like to pick your brains.
I have always been interested in lifting sports however my focus was always centered on collegiate wrestling. Now however I have decided that enough is enough and I am done procrastinating.
I am going to start taking my lifting seriously. I know nutrition is 90 percent of the battle and the AD really caught my eye. I received the book AD for Power lifters the other day. If the group can put up with some novice questions I am sure you have all heard before I could really use some advice.
As Far as stats go I am 6ft, 191 and roughly 15% BF.Obviously I feel my body fat percentage needs to drop prior to attempting to start gaining any serious muscle.
My first question regarding the cutting process is cardio. I after reading above I can see what the consensus on steady state cardio is. So I will definatly attempt to adopt the interval program outlined above.
My next questions regard lifting. Does anyone have any recommendations on where to focus my efforts? Low reps/high weight or vice versa? And can someone translate the circuit program outlined above for me? A1
A2
B1
B2?
Are these exercise performed in direct succession or are there rest intervals in between? And finally the diet. The book does not really specify as far as vegetables go. Good or bad? I know to stay away from certain starchy veggies but what about things like broccoli and green beans?
Are those absorbed as CHO or does the body process them as fiber? And as far as sucralose goes is it a CHO source I need to stay away from or is it ok? Forgive me for the long thread but I am determined to take this new focus seriously and I dont want to get off on the wrong foot. If anyone has any advice for me I would greatly appreciate it…Thanks for the patience[/quote]
Welcome and always happy to help a new (or old lifter) there are no stupid questions and as I have said before were it not for people being generous with their time and knowledge I would not e where I am today (and I am sure others can relate). With that introduction out of the way I will address your questions as best I can.
I am assuming from your post you know where I stand on the whole cardio issue and why but I will be happy to answer further questions if there was something I missed or you are still confused.
For your second question:
A1 would be the first exercise
if the next thing were A2 this would mean they were performed in a superset. If it were B1 this would mean you would do all the “A1’s” and then rest and go to “B1”
For rep range and your goals I would recomend the following program (although even advanced trainees can do well with it):
German Body Comp.
you can find varieties of it on the web if you google or you can buy the book written by Charles Poliquin (which also contains EXCELLENT descriptions of exercise technique) to order a copy call 401-294-2066 and mention to them that you heard about it through one of their trainers in Ohio. It is only not expensive and imo worth 5times its weight in gold…better yet…platinum…or these days oil:-)
As for vegtables they are GREAT!!! you need not wory about counting the kcals from them because of how they are digested they cost more heat (a kcal is a unit of heat) then they supply in most cases. Cruciferous veggies e.g. broccoli & cauliflour are some good choices. You may consider starting your own thread if you have a lot of questions specific to your goals, that way you can get your questions answered and the answers are accessable in your own private thread.
Again welcome, great to have you here and feel free to ask away or message. Best of luck and hope this helps!
[quote]laroyal wrote:
Pre workout:
(if you have to go with a shake instead of specific amino acids use whey isolate 20grams and 10grams glutamine
during
40 grams bcaas
(the scivation is great and the one I personally use your question regarding the sucralose shows good observation on your part and poses a valid inquiry, with regards to that I would say it is an individual thing)
Post
60grams whey isolate
1g glycine
10g glutamine
You will eventually build the amount of glycine up but it is not well tollerated so I would start low.
I hope that helps, above I gave specific amino recomendations if you can afford them otherwise the above will suffice.[/quote]
I’ve been looking for glycine, found some on the Vitamin Shoppe website but even the one in manhattan didn’t carry any! Can you point me in a good (cheap) direction?
Also, no BCAA’s post workout?
Whey isolate has a high percentage of bcaa’s + you are taking 40grams during your workout so you should be in good shape on that. A great source for glycine (infact you could even have them make the exact custom blend I recomend for you) and their prices are GREAT is www.trueprotein.com
GREAT! Thanks for the help and quick responses. MUCH APPRECIATED. I start tomorrow, gtg plan my meals and get my totals in order. ttyt
Thank you.I appreciate your input. Good news on the vegetables, not counting the CHO will make the diet much more bearable. Should I be avoiding diet sodas and artificial sweeteners as well?
I understand your view on cardio. The principle makes sense although I have not used it in the past I will be adopting it and will be sure to post the results I have with it in the future. With my line of work we focus mostly on calisthenics and endurance training which I have been using extensively for quite some time, my cardiovascular endurance is great, however the bf percentage does not reflect it.
So that tells me you are on the right track. Thank you for clearing up the program outlined above. I will look into the program you recommended. In your opinion when training for strength should I be training the muscle to complete exhaustion?
How far should I be pushing the muscle in order to achieve growth? Once again thank you for your advice. I am sure I will be a regular visitor to this thread.
The reason to avoid diet sodas according to Dr. Jonny Bowden is as follows:
First the obesity connection. My own theory is that the sweet taste works in the brain to create a conditioned response, and the body responds as it usually does to normal sugar- with insulin, the fat storing hormone.
Those circuits in the brain are pretty primitive and ancient, and they can’t immediately distinguish chemical fakery- as far as your brain is concerned, sweet means sugar. It’s entirely possible that physiologically, you would respond to aspartame in the same way as you would to table sugar. It’s only a theory, but it makes sense.
Second, sugar creates it’s own cravings. Just as a taste of rum creates an unstoppable craving in an alcoholic, it’s entirely possible that the taste of sweet- even if it’s fake- creates the same cascade of cravings in a carb addict that regular sugar does, leading to overeating and binging and all the rest of the reasons people put on weight.
Third, many people think that by drinking diet beverages they’re “saving” calories and they subconsciously allow themselves to eat more, figuring it’s not doing as much harm because overall their meal has less calories since they’re drinking a diet drink. The diet drink gives them subconscious “permission” to eat more. This isn’t conscious, but it’s totally real.
Then there’s the heart disease connection. Aspartame is primarily made from three ingredients- aspartic acid, phenylalanine and methanol. Methanol- an alcohol- breaks down in the body to formaldehyde, a poison if there ever was one.
Apologists for aspartame say that it doesn’t create enough formaldehyde in the body to make a difference or cause any damage, but I’m not so sure. Exposing children to formaldehyde levels as low as .75 mg daily for several months has been shown to cause gradual toxicity.
Plus, diet soda is frequently stored in hot warehouses, causing breakdown that went undetected in the original safety studies that looked at “ideal” conditions.
The bottom line: Soda is bad news, whether regular or diet. Period
The loading parameters for hypertrophy (the readers digest version)
8-12 reps with a load representing 77.5-70%itensity (percetage of max rep) 0-120seconds rest between sets and 5-7 exercises 3-4sets 20-60seconds tension time per set.
Yes I kow there are MANY differet set rep combos that work but for now that is a good starting point. Hope this helps.
YO NY…
Go to bb.com
www.bodybuilding.com/store/now/gly.html
found that for ya, i gotta get some myself
Hey,
I’m gonna post my day later (food and lifting) I am not changing my reg routine just yet (I’ve been doing it for 5 weeks now and its def working for me, gonna go 3 more weeks with it…than change it up.
I also think I may not do any cardio for the first couple weeks of the AD. I want to see how the new diet affects my body composition (weight and BF) I will incorporate the cardio and new lifting routine in a few weeks -August most likely.
Got a question about some of the AD supplements that the Doc wrote about… You guys know if they are any good??
Yea …that helps alot. I am gonna change my cardio program up substantially. I am probably not going to lift or train to heavy for the first couple weeks to let my body adjust to the new diet. Its gonna be hard enough on the body to just change the diet. Thanks for all your inputs.
Ok so here was My AD DAY 1… FOOD
Breakfast/prewrkt
4 whole eggs
1 slice cheese
3 sausage links
1 cup broccoli
1 tbsp olive oil
2 fish oil caps
PWO
2 sccops Opt Nutrition Pro complex
Lunch
12 oz ground beef 93%lean (all I had)
2 slices cheese
3 whole eggs
1 cup 2% Hood Calorie count Milk
2 Fish oil caps
Mid afternoon snack
8 oz chicken breast
2 cups spinach leaves
1 tomato
1/2 avocado
1 tbsp olive oil
2 fish oil caps
Dinner
12 oz flank steak
2 cups spinach cooked in olive oil
2 fish caps
Pre bed
1 scoop Opt Nutrition Casein Protein
2 tbsp heavy cream
2 tbs flax oil
3 hard boil eggs
2 fish caps
***Everything was weighed and measured precisely…
So today went well all in all. I had a great lift and increase weight in some lifts today. The food was a nice change from the “normal/cutting” I have been eating/doing over the past 4 months. I like the change, def appealing to me.
My daily calorie (fats,protein, carbs) accordding to the 190lbs x 18… was a little off today.
I was suppossed to get 3420 cals, I got about 500 extra. I got about 100 grams of protein extra also, 394.5g My fat was perfect at 228g and my carbs were 29.5g for the day.
Ok I def need someone to let me know if this is a bad thing. I can’t see it being harmful since i didnt exceed the carb limit and met my 60% fat goal.
Basically my question is this, I want to drop bodyfat and gain more lean muscle…as much as I can. Will the extra calories and protein hurt me? Is there a possiblity I will gain unwanted bodyfat? If there is please let me know and I will have to try and change some things. If not this will be my layout for the next couple weeks.
I was also doing some reading and am thinking about buying METABOLIC from the Doc’s website (looks like a good supplement)
Everything looks pretty good, I would add a green veg. to lunch. To answer your question it would be highly unlikely. I can’t say for sure as everyone is different, but in my experience extra protein is not easily converted to fat.
Yea I kinda figured that as long as my carbs were at the 3o mark that everything should be ok, just wanted to get a second opinion. I always drink a lot of water, prolly had 2 gallons yesterday. So that should keep the system clean.
What vegetables are bad on this diet… I know corn and obviously potatoes but what else?
I bought a big bad, “Vegetable medley”, its got broccoli, carrots, zuchinni, and cauliflower in it. I steamed it all. Is that ok to eat?
OOO Laroyal, I forgot to ask you. I am sticking with the Xtend during my lifting routine. I just bout it and i really cant see it (sucralose) being that much were its going to affect the diet. Plus the BCAAS are def needed from it. I was wondering how many scoops you use. I started at two but read the container and also your recommendation, I am guessing you do the 6 scoops. I did it yesterday and will probably stick to that. Is that what you do?
I took my glutamine and creatine pre and post workout. I found the other supps you suggested and will probably order them by the end of this week. I added arginine and beta-alanine into my mix yesterday since I discontinued my NANO Vapor use cuz of the carbs (12g)…
Do you know of any Pre wrkt NO product that has a low amount of carbs, I gotta check that out.
Thanks for the help.
[quote]tightslick1 wrote:
Ok I def need someone to let me know if this is a bad thing. I can’t see it being harmful since i didnt exceed the carb limit and met my 60% fat goal.
Basically my question is this, I want to drop bodyfat and gain more lean muscle…as much as I can. Will the extra calories and protein hurt me? Is there a possiblity I will gain unwanted bodyfat? If there is please let me know and I will have to try and change some things. If not this will be my layout for the next couple weeks.
[/quote]
Honestly, I’ve done the AD all of last summer and our diets were EXTREMELY similar, although I didn’t intake as many calories (probably anywhere from 1600-2000) and I did not really drop BF. I believe the reason why was all the fatty foods. I understand that the theory behind the AD is to eat all of these fatty foods, but its just the wrong kind of fat.
I used to have the 3 sausage links, slices of full fat cheese, the heavy cream / half and half etc. (i’m guessing you might even be using the turkey sausage, since 3 links STILL has 7g of fat…I can’t imagine what the beef must have) but I feel it’s too much “bad” fat.
What I did instead was replace all the fatty foods with better fat sources such as olive oil (not just olive, theres many others that are beneficial…), natural PB, almonds, walnuts, etc. while still not really going over the 30g of carbs since you aren’t counting any carbs from broccoli, spinach, etc.
By all means, see how it goes though.
Also, I just started with the glutamine / alanine.
When do you take each, and how much of it do you take?
I too use 6 scoops (I like the watermelon flavor). As for NO products, I am not saying they don’t work but I really don’t use them so I would not reccomend one. I know the Tablets that MRI makes do not have carbs in them so I guess you could look into those.
1 thing to keep in mind concerning NO products, don’t go to nuts with the dose…the active ingredient in them is Arginine and if you get too much of a surplus of this great amino acid (and I mean that seriously, arginine has a lot of benefits) it can cause mouth sores and as trivial as this may seem (other than the obvious discomfort) any time your body has to fight off an infection it drains from it’s potential for growth.
Here is a little bit more on Arginine from an article on Chirofind (a med resource for Chiropractors) it covers a lot about it just for information sake:
Arginine
What is arginine? Why do we need it?
Arginine is an essential amino acid produced naturally by the body. It plays several roles in the body, including an increase in protein synthesis (which promotes wound healing); removal of excess ammonia; stimulation of the immune system; and promoting the secretion of several hormones, including glucagon, insulin and human growth hormone.
Arginine is also a precursor to nitric oxide, which keeps blood vessels dilated and allows the heart to receive an adequate oxygen supply.
Several tests have been conducted on arginine�??s properties. Large amounts of arginine help wounds heal faster in both animals and humans. Some studies of men with low sperm counts have experience an increase in the number of sperm while taking arginine supplements. There is also preliminary evidence that arginine reduces angina pain and may help regulate blood cholesterol levels.
How much arginine should I take?
Normally, the body makes enough arginine, even when it is lacking in the diet. Most studies on arginine have used between 2-30 grams per day. Arginine is also sometimes combined with arginine prior to physical activity.
What are some good sources of arginine? What forms are available?
Dairy products, meat, poultry and dish are all excellent sources of arginine. Many nuts and chocolate also contain significant amounts of arginine. It is available in powder, tablet or capsule form, and is sold either alone or in conjunction with other amino acids.
What can happen if I don�??t get enough arginine? What can happen if I take too much? Are there any side-effects I should be aware of?
Because arginine is produced naturally by the body, most people do not need to take extra supplements. However, during times of unusual stress or injury, the body may not be able to produce the necessary amount of arginine. Patients with such conditions should consult with a qualified health care practitioner about arginine supplements.
Individuals with kidney or liver disease should consult with a health care provider before taking arginine supplements. Patients with herpes should not take arginine because it may stimulate replication of the virus.
Large amounts of arginine may both promote and/or interfere with the growth of cancer. While preliminary research has shown that arginine stimulates the immune system, a high intake (>30 grams per day) has also bee associated with increased cancer cell growth in humans. As of this writing, it remains unclear whether arginine is helpful or harmful for people with cancer.
As of this writing, there are no known drug interactions with arginine.
References
Ehrén I, Lundberg JO, Adolfsson J. Effects of L-arginine treatment on symptoms and bladder nitric oxide levels in patients with interstitial cystitis. Urology 1998;52:1026�??9.
Korting GE, Smith SD, Wheeler MA, et al. A randomized double-blind trial of oral L-arginine for treatment of interstitial cystitis. J Urol 1999;161:558�??65.
Marcell TJ, Taaffe DR, Hawkins SA, et al. Oral arginine does not stimulate basal or augment exercise-induced GH secretion in either young or old adults. J Gerontol A Biol Sci Med Sci 1999;54:M395�??9.
Smith SD, Wheeler MA, Foster HE Jr, Weiss RM. Improvement in interstitial cystitis symptom scores during treatment with oral L-arginine. J Urol 1997;158:703�??8.
Wolf A, Zalpour C, Theilmeier G, et al. Dietary L-arginine supplementation normalizes platelet aggregation in hypercholesterolemic humans. J Am Coll Cardiol 1997;29:479�??85.
Well DAY 2 is done.
My meals were pretty much the same as DAY 1, just added some natty pb to my casein shake instead of the avocado at my mid aft snack.
I was above the calorie mark again, managed to eat 4000 cals today (I’m wondering if this is going to hit me one day and I am not going to be able to eat anywhere close to this?) My protein was also high again 395g.
The past two day have been awesome weightroom wise though. I am really hitting the weights hard, energy is good, stamina and focuse are real good. I was very tired after my PWO shake though. Don’t know what was with that.
I did some more research about the AD and think that I am going to do this “first phase” (after the 12) Do the 5 weekday low carb and than 2 high carb days for a couple months. I dont want to try and start to cut too soon and not let my body have ample time to adjust to the AD. I was reading peoples posts and Dr. D’s book. I want my body to adjust to this and not rush the process.
SO… I am hoping this calorie and protein uptake does not affect me too much. I really feel that it may actually help/promote lean muscle gain even better. I am going to train like the Doc says for a cutting phase, just not eat like it. I will than, when the body is fully adjusted, go to the cutting phase calorie shift and do circuit training 3 days a week and HIT 3 days a week.
I was looking into fish oils to take. Anyone ever use COd Liver Oil caps?? They got a lot of fat and the Omega’s.
My supps that I will continue to use are
-whey (soon a whey isolate)
-creatine ethyl ester
-HMB
-BCAAS from Opt Nutrition
-Glutamine
-CLA
-GREEN tea
-Yohimbine
-Muti Vitamin (animal pak)
-Vitamin C, E, B complex
-Scivation XTEND
I need to buy alanine, taurine and possibly some leucine (although it is in my BCAAS and Xtend-think i may be good with that)
If anyone has any suggestions let me know plez
Thanks all!
Looks good to me, keep up the great work and best of luck in your pursuits!
Oh yeah, for fish oils I like Smart Blend Flame Out and Krill Oil, also grass fed beef is EXTREMLY HIGH in O3’s for pretty good deals you can fin a great source check out www.tallgrassbeef.com You should be fine with just the Scivation for now, I would use that and evaluate your progress.