Here is a link to a great article on carb ups (although a bit of a dry read) It should help to answer a lot of your questions.
www.thinkmuscle.com/articles/mcdonald/
carb-up-and-ketogenic-diet.htm
[quote]laroyal wrote:
Here is a link to a great article on carb ups (although a bit of a dry read) It should help to answer a lot of your questions.
www.thinkmuscle.com/articles/mcdonald/
carb-up-and-ketogenic-diet.htm[/quote]
Although that article is quite enlightening from the point of view of burning AD for fat loss i don’t think you should over think this lifestyle to quite that extent.
the main take-away lesson for me was the study quoted that even with the carb load ending there was only a minimal grams of fat deposited. To me that means, side-effects of going a little overboard on a load get rectified right fast if you play the game right so to speak.
Yea i read it. I agree with you it seems that if you don’t go too crazy that things will work out fine.
I’m here and its day 5.
I didn’t post day 4 so I let you know how it went in this post.
DAY 4
I didn’t lift (off day) I just relaxed and ate like a man.
I have been averaging 4000 cals a day. It is still 580 over my “precise 190lbs x 18 measurement.” My protein intake is also over by 100grams. I was feeling good throughout the day. I have been noticing slight headasches later in the day…afternoon
OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOK DAY 5
SHIT! I had my breakfast and waited my normal 2 hrs b4 hittin the gym. I got my stuff together and head out the door, I am not in the mood to lift at all. I get to the gym, I have no motivation, no usual excitement when i open the gym door. I am drained.
I start my workout (today was a light day-THANK GOD!) I pushed through and got it done. It def could have been worse but I was shot…
I am starting to feel lethargic and these slight headaches come around more often. Its only day 5. Could i be hitting the “CRASH…” this soon??
I thought that was more toward the middle to end of the 12 days. Anyways this has made me evaluate my lifting routines and I may just go lighter with the weight and higher on reps with less rest throught the next couple months. Like I mentioned before I am not going to stat cutting until I know my body has adjusted to the AD.
Has anyone else heard of crashing on day 5/6, is this a crash?
They are correct with this being a tough transition. I’m sticking wit it don’t worry. I want this to work.
When I get to day 9 or 10 I will lay out my plans for the carb up, this way I can get feedback b4 i start it. I will have the rest of my days up prior to that.
Thanks for the tips/help fellas. Keep it comin.
Happening to me right now…Feelin real lethargic and my Stomach is going Insane. Any body got any advice to minimize this?
dawg im just gonna go wit the flow… It means its workin. STAY FOCUSED
I crashed around day 4 and 5. That’s right I crashed for 2 days straight and this included such entertaining moments as trying to figure out a way to get a diet coke without getting up from my desk at work, sitting on the bench at the gym for a a solid 5 minutes, putting on my shoes on the wrong feet twice!!!
and ofcourse being incoherent and lifting empty bars at the gym to get back in the mood and just stopping there. Finally woke up day 6 (saturday) after a solid 14 hours of sleep and felt great!!! went got my self a huge bacon n egg breakfast and then things were just purring along.
ahhh good to hear. We’ll see what happens tomorrow. Just had my last meal
1 scoop casein
1 tbs heavy cream
2 tbs flax oil
2 hard boilded eggs
BED…
Well its day 6 morning. Just ate my b-fast
4 whole eggs
1 slice cheese
3 sausage links
1 cup broccoli
1 tbsp olive oil
3/5 cups water
1 cup green tea
I can already feel that it may be a bad day. I got a little dizziness going on right now and my legs feel like jello. I’m gonna lift in a couple hrs. We’ll see what the deal is.
Yo PRD,
Have u gained any weight on the first 12 days of this AD.
I think I am gaining weight, is this normal? Someone get back to me on that please…
Well Day 6 went well. I had a real good lift considering my morning feelings. I def think that Light weight, higher rep, less rest workouts are going to be the way to go on this diet for at least 8 weeks.
If anyone has any good traing splits shoot em my way. I want to be lifting 4-5 days a week, weekends off.
Na bro I have lost about 8lbs so far. Now that is definatly due to the lack of CHO and probably about half of that is BF. I will be taking my BF mx on monday, I only do that once a week as a rule cuz otherwise I would never get off that scale.The one big diff I can see is that I do alot of Cardio. I am in the military and in a career field that requires alot of cardio.
In the neighborhood of 45-60mins 4-5 days a week. So that may be the difference. I have been feeling really shitty in the A.M. too. and the cardio really starts to suck at about 10mins. Hopefully once I make the adjustment this will go away. As far as lifting goes I have been using the GBC training that Laroyal recomended and since my strength is somewhat sapped it has been working out for me. It seems that doing that sort of modified supersetting is resulting in a decent caloric expendature.
One question for my new found coaches here…Supplements? I am taking BCAA’s pre workout…MEGA MEN sport multivitamin, Glucosamine(I run alot so I need it for the joints) Calcium and Flax w/ breakfast. Opinions and reccomendations? Definatly would like to make sure I am getting what I need.
There are several ways to lift on this diet…
Dr d doesnt give any reccomendations.
In bodyopus, the higher rep workouts are before the carb load and the tension/power workouts are done right after.
In UD2 the higher rep workouts are done after the carb load and the tension/power workouts are done during the carb load.
Mehdi from strong lifts reccomends the texas method…5x5 on all lifts in the begining of the week, 3x3 in the middle, and then singles of 90% 1rm at the end of the week.
PRD,
Yea I’m gonna weight myself this saturday and than carb load. I’ll have my bf tested also. I have been on for 7 days today and see my stomach getting a lil flatter.
I’m going to most likely stick with the higher rep wrkts. I had one the other day and it went real well. The lack of carbs is def draining and the less time in the gym helps throughtout the day.
As far as supps, def stick wit BCAA’S. I would recommend a lil better multi. Like an animal pak. If your running alot theres a supp called Orange Triad by Controlled labs, suppossed to help with joints and all (plus its a multi).
I use glutamine, creatine, Whey, but I think most of my supps are gonna start to dwindle down. The diet really makes it easy to save some money in the supp dept.
Awesome, I will look into the TRIAD. I will let ya know tommorow how the BF goes. I am really lovin the high rep workouts. Seems that recovery time is a little shorter so I am able to get a little more overall work done.
Quick question though, I am about to start lifting early in the morning prior to my PT at work. By the end of the day I am super drained and the last thing I want to do is work out. If I take my BCAA in a protein shake prior to the gym, will I still get maximum benefits from my post work out cardio?
I always supplement with BCAAs pre and post wrkt. I know optimum nutrition sells BCAAS in caps, I just pop 2 pre and post wrkt. I think u’d be alrght maybe even taking them at night before bed. I would try to def get them in twice a day…
[quote]PRD84 wrote:
Na bro I have lost about 8lbs so far. Now that is definatly due to the lack of CHO and probably about half of that is BF. I will be taking my BF mx on monday, I only do that once a week as a rule cuz otherwise I would never get off that scale.The one big diff I can see is that I do alot of Cardio. I am in the military and in a career field that requires alot of cardio.
In the neighborhood of 45-60mins 4-5 days a week. So that may be the difference. I have been feeling really shitty in the A.M. too. and the cardio really starts to suck at about 10mins.
Hopefully once I make the adjustment this will go away. As far as lifting goes I have been using the GBC training that Laroyal recomended and since my strength is somewhat sapped it has been working out for me. It seems that doing that sort of modified supersetting is resulting in a decent caloric expendature.
One question for my new found coaches here…Supplements? I am taking BCAA’s pre workout…MEGA MEN sport multivitamin, Glucosamine(I run alot so I need it for the joints) Calcium and Flax w/ breakfast. Opinions and reccomendations? Definatly would like to make sure I am getting what I need.
[/quote]
I don’t see anything wrong with that. One of the shortcommings of the AD is it gives the greenlight to hard cheeses which carry a heavy acid load and the don’t put enough emphasis on the importance of green veg & fruits (your carbs are to be kept so low) that would neutralize the acid.
Even though you are taking in good amount of calcium with dairy it bears looking at what is being excreted and what must be leeched out of your bones to get you back to alky state. If you are dead set on following this protocol instead of something like the Paleo Diet it would not be a bad idea at all to supplement with potassium bicarbonate (cheap and very effective at neutralizing acid) don’t overdo it but this will help with soreness and ph of blood, therefore protecting bone calcium.
Will do man thanks
Day 7 is complete, gonna have 2 HB eggs and some cottage cheese than bed. Start the new liftin rountine tomorrow. Abs, Legs and Calves tomorrow
Quick Question?
Can I use Cinnamon Sugar on my cottage cheese?
Alright fellas today was day 8. I feel awesome during the day and had a great leg wrkt today. I had good energy and stamina throughtout the session and was pushin good weight for higher reps, needless to say I’m happy.
I think I am getting a lil bigger upper body. I may just be seeing things but my shoulders seem to be getting bigger.
I’ve been averaging 4000 cals a day w/ 400g of protein.
Laroyal, I’m almost done with my Xtend. I was looking into this
http://www.bodybuilding.com/store/nx/aminovol.html
It looks like good stuff and has everything you recommended to take in it. Plus its on sale buy one get 1 free… Cant beat that.
Let me know what you think.
Body wise I really feel like my waist is slimming down and my stomach is getting flatter, interested to see what my weight is at and bf% is, gettin that checked Saturday morning pre CARB UP–YIZZIR!!
Hope all u other guys tryin this are stickin wit it and makin progress… HIT ME UP
[quote]tightslick1 wrote:
Day 7 is complete, gonna have 2 HB eggs and some cottage cheese than bed. Start the new liftin rountine tomorrow. Abs, Legs and Calves tomorrow
Quick Question?
Can I use Cinnamon Sugar on my cottage cheese?
[/quote]
I don’t think theres many carbs in cinnamon sugar, maybe 3 per tablespoon, and you honestly will use 1/2 tablespoon or less when you mix it in your cottage cheese. I don’t think it’s that significant. I’ve been mixing some natural PB with my cottage cheese before bed, maybe give that a try tightslick? It’s really good, plus great for pre-bed with the whole slow digestion + healthy fats.