Hey fellas,
So I PM’d Laroyal to see what I oculd do to fix my diet and get this extra 2-3% of body fat off me. I will post what my diet is looking like.
2.0g of protein/ lbs = 380g
I increased my carbs, primarily pwo 60g of waxy Maize starch in my shake. I am at 80g of carbs a day.
My fat intake is around 115g-120g
I finished my fat burner supps so now I am just taking CLA, HMB, Protein (WHEY AND CASEIN), Glutamine, Vitamins, and Multi, Dymatize Xpand, Scivation Xtend, Fish oil.
My diet is real clean. ALl ean meats and fish, eggs, i’ve been adding a lot more veggies as well. I only drink water and green tea (hot).
I am not doing cardio, just hitting the weights hard and trying to build muscle to burn the fat.
**I have really had to change the overall AD to get what I wanted and I am still not there. I am staying positive with things and know that everyone responds to different things. Still going strong.
Not sure what Laroyal would say to this and the fact that you are already ripped…but your weekly cheat might make a difference to it as well. Instead of carbing up for 1-2 days, MAYBE dropping to a single hardcore cheat meal every 5 days?
Thoughts?
I cheat with one meal every 7 days, but I am certainly not at 8%…haha
Good input thank you…I will look into that article. Also, if anyone has any other literature reccomendations I might find useful please let me know. I am always in the mood for new stuff.
Tight…have you read up on what DOC D mentions with the increasing the CHO load? I am only recalling off hand however I do remember something mentioned about a metabolic set point…where as more cho may actually work better for some people…however you said you were doing fine on the 30g a day, maybe GJ is right…you might want to shorten the carb up to one or two really high cal meals to kick start the metabolism. You may just be working to low cal to long and you body is becoming used to the low cho low cal intake…maybe you should increase the cals and add some hit in 3 days a week. That way the HIIT takes care of the xtra intake but your metabolism get used to the higher cals and when you drop down again your BMR is higher…not telling you anything you dont know…just my two cents…thanks for all the advice guys…
Hey GJ,
Laroyal actually mentioned that same exact thing. Once every few days have a carb meal. I just had a carb up today. I lowered it to 12 hrs.
M1
1 1/2 cups oats
2 cups Hood low cal milk (dropping it out)
1 banana
8 oz liquid egg whites
maple syrup
1 cup strawberries
m2
2 Kashi oateal cookies (@work had to get something quick)
m3
6 pieces Ezekiel Cinnamonn Raisin Bread
3 tbsp pb
3 tbsp jam
2 cups milk (same as above-skim)
M4
4 cups long grain rice
1 cup black beans
M5
Red potatoes
1 cup broccoli
2 tbsp flax grans
M6
4 slices ezekiel
1 cup cottage cheese
1 cup strawberries
Bed…
that is 12 hrs, the 24 hr carb ups were killin me. Way too much for my stomach to handle. I think I am going to try the 1 carb up meal every 4 day or so. Right now I am taking a waxy maize product pwo. Do you think that is fine with the AD? It is 60g carbs but it is PWO. I am only consuming about 20g beside that thru my days.
This is by far no longer the AD. Rather a carb cycling diet instead. Guess its similar. Dude, where is your protein on the carb up day? You still need to make sure you get your protein in man. That is what repairs muscle and will ensure growth.
If i were you, I would go 4 days low carb, high protien, moderate fats and on the 5th days, for you last or second last meal have a fucking pig out of whatever you want in the one sitting…pizza, icecream…whatever. This is pretty much what I am doing every 7th day.
Hey man, I noticed that your the Transformation of the Week on bb.com. Just wanted to tell you congrats on your success and good luck with your future goals.
Ok so the other night I had a premature “NEW STYLE CARB UP…” I had a junk carb up meal. It was mu buddies b-day and the Nachos were calling my name… Had to happen. I resisted the BOOZE though so i didnt feel too bad. I woke up today and I was feeling great. I was lean and ready to PUSH some serious weight in the gym.
AND I DID!
Did legs today… I kinda like the early leg day (in the week-get it outta the way)
I have started doing some front squats, doin them on the smith for now cuz i lift alone and hate asking people for spots. I like em. Legs are getting strong and the creatine mono is helping the cause. I have also been eating 380g of protein (2.0g/lbs) Its a lot of meals = 7 actually.
I think one pf my primary sources is gonna be chicken, its cheap and I cook a lot of it at once. I also dont want to eat too much read meat (try getting 3 days a week and switch wit salmon or some kinda fish if I can)
I asked laroyal but I’ll thrw it ur way as well. This 4th day carb up meal… How late do you eat it? WHat does it consist of (junk or clean) and also WHY DO YOU GET A GOOD FEELING AFTER A JUNK CARB UP? I really wanna know the deal with that cuz I do it clean and feel good but I have a junker everynow and than and feel great…?
Any ways I think the AD is kinda gone in my regime now. I am getting 80g of carbs or a lil more on lifting days. I have started taking Prima Force Carb SLam (WAXY MAIZE STARCH - 60g of carbs PWO )
I’m going to give this new “AD” 2 months and see how I progress. Hoping to build some more muscle and lean out (STILL THE PRIMARY GOAL) I am def adding some size though…
This is a typical workout day meal plan. My non workout days obv dropp the shake but I still try to get the protein.
On the 4th day… where should I put my carb up meal?? I feel that too close to bed will increase teh chance of storing the carbs as fat.
Let me know what you think and how the meal plan looks.
Gaining muscle will increase fat loss…
wulp I think I’m going to change the 6 whole eggs in M4 to egg whites (Hardboiled-quick fix)
I know that when you up the protein the fat should go down, so thats the new plan. I’ll add 4 fish caps in as well (10 a day)
I think the reason for you feeling so good from a dirty cheat has something to do with leptin, and seritonin been spiked…? Laroyal will certainly be the man to chime in with the science behind this. I make my cheat meal, 2nd last meal(dinner) and then my casien shake before bed(last meal). Whatever your cheat meal is, make sure you get your protein in aswell…So if you have nachos, have protein in addition. I usually have something like a meatlovers pizza, which takes care of the protein as well…oh and some ice cream, hehe.
Dont worry too much about counting fats man…you dont REALLY need to…but I mean, it wouldn’t hurt I guess.
YO YO,
So its day 4… I think i am going to do a clean carb up and junk carb up cycle. So each week I will have something to look forward too and also to see which suites me best. This way I’ll know which to stay with. So tonight will be a clean and sunday will be a junker…
I’ll probably go with some potatoes/Brown Rice & Bean w/steak. This is most likely going to be MEAL 6.
Meal 7 will be my casein shake w/pb or some almonds.
I dropped my carbs to 50g or lower after speaking to Laroyal. I add one scoop of Prima force Carb slam (30g of carbs) to my PWO shake. Than add in the others as usual. I guess I’m still on the AD in a way.
I feel good but i live out of containers. I got my two jobs so 6am workouts are what I do. Been getting good lifts in though. Things are good and I am liking 7 meals even though the measuring/weighing food gets annoying its saving me $ in the end… but shit its gonna get expensive with 2.0g of protein/lb, gotta get tuna back in the game…
Hey yooo,
Well I’m officially off the AD. I got my bf and weigh tested the other day. I was 8% again. I have not moved from that bf in about 2 months. I decided to research and found a diet that I have heard good things from and am giving it a try. Its called the Zig Zag diet. Ever hear of it? It is actually a diet that the ISSA uses, I am certified thru them. I’ll see what this does for me.
Na, never heards of it. Did you try the one every 5 days carbs ups, with ONLY one cheat meal? and everything else 2g/lb pro and healthy fats etc…also, GAME meats for a couple meals?
Give it a try bro, if it works…great. Keep us all posted.
Me, going well man…bf is dropping and Im still GAINING weight! So still gaining muscle and losing fat. Fat loss has slowed a little last couple a weeks, so kicking things up a bit from now with supps and training…Lower rest etc inbetween sets for metabolic work and added HIIT a couple times a week. Should see some NICE results in 7 odd weeks left of cutting.
Glad to hear things are going well for ya. The new diet is going good for me. I feel good and am getting stronger and bigger. I started HIIT 3 x a week. Going HARD
Hey guys, it’s been a while since I posted in this thread. Glad to see people are occasionally popping in. I quit the AD a few months ago (after 8 months on it) and generally ate badly for a while. The good news is I’ve added a fair amount of bulk (for me) and my lifts are all up by between 15-20%. I’ve really been pushing myself for the first time ever. Eating plenty has certainly given me the energy I was lacking.
I’ve put on about 14lbs in 10-12 weeks. I reckon half of that is muscle. In a strange way I’m looking forward to dieting in the new year. I might go with the AD again, or maybe something else. Not sure yet, but I plan to give it 100% for a couple of months to get as lean as I can before I bulk again.
Wuts up App,
Thanks man!
I actually got off the AD as well. I am currently on the “ZIG-ZAG” Diet. Its really goin good for me. The AD was good but I was adding too much bodyfat and gained 5 lbs, I def got stronger on it. If I ever bulk I will do the AD again but I need to lean out for an agent I am trying to sign with. The new diet is real good.
Glad to hear things are goin well for u App. I guess its different for everyone. Good Luck and keep us posted.