New Guy w/ AD Questions

Nutrition
81

[quote]tightslick1 wrote:
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]

The biggest problem I see with this supplement is that you will go through it pretty fast, however the 2 for 1 takes care of that I would say give it a shot and let us know what you think!! I like that it has EAA’s in it. Milos is big on this as part of his protocol with the pros he works with (for more info check out my post on hypermia).

82

Yo Ny,

How does that pb and cottage cheese taste??
If it’s any good I wouldn’t mind trying it, I usually throw some almonds or walnuts in mine.

THx for the tip

83

Well today is day 9
Had my breakfast
5 whole eggs
i slice cheese
i cup broccoli
3 sausage links
1 tbsp olive oil
1 cup green tea
3 cups water
2 fish oil caps

I’ve been feeling good lately, at night though I am exhausted. Getting good sleep though.

I’m going to post a trial Carb Up day either later tonight or tomorrow def. I really would like to see what you guys think and if you got any input let me know.

Laroyal,
I should be getting those new supps in tomorrow or later in the week, i’ll let you know how they are, the 2 for 1 was a nice surprise…

Alright fellas look forward to hearing from ya, I’ll let you know how the wrkt went today. Doin Chest & Bi’s 2day.

84

[quote]tightslick1 wrote:
Yo Ny,

How does that pb and cottage cheese taste??
If it’s any good I wouldn’t mind trying it, I usually throw some almonds or walnuts in mine.

THx for the tip[/quote]

I assume you like PB (who doesn’t?!), but yea i mix about a tablespoon per cup of cottage cheese and it makes it so much more enjoyable. I guess you could add more or less depending on how strong you want it to taste of PB since even adding a little will give it that PB flavor.

85

Day 9 for me too…actually feelin alot better tha I did on saturday. A little fatigued after lifting in the A.M. I have a long run tommorow so we will see how this goes as far as endurance goes…but I have noticed the general fatigue wearing off…I upped my calories a little bit and that seeming to help.

86

OK so day 10 is upon us… Almost there!!!

PDR,
I was wondering if you could post a sample of your carb up if u got the time. I’m going to read the article Laroyal posted again and make a sample carb load (36hrs) and post it so I can get some feedback. Since I am trying to cut I want to see what people have to say but I also want to get a “good” carb up/by the book.

I’ll be back on in a couple hrs. I had a few questions about training too I was gonna throw out to you guys, see what yous thought. ttyl

87

Alright fellas I’m here and I got some serious questions…

I just read throught the crab-up plans that Laroyal was nice enough to find. Thanks Brother!

It has a lot of points in it and I am confused.

1.During the first 24 hours, when enzyme activity is at it’s highest, it appears that the consumption of high glycemic index (GI) foods such as simple sugars promote higher levels of glycogen resynthesis compared to lower GI foods like starches (5,7,8).

Glycogen resynthesis during the second 24 hours has not been studied as extensively. It appears that the consumption of lower GI carbs (starches, vegetables) promotes higher overall levels of glycogen resynthesis while avoiding fat gain by keeping insulin levels more stable (9).

Most individuals find that their regain of bodyfat, as well as retention of water under the skin, is considerably less if they switch to lower GI carbohydrates during the second 24 hours of carbohydrate loading.

*** What should I start my carb up day with. I was planning a 36 hr Carb up if I can make it that long. Should I try to do 42 hrs? I am trying to cut but I do want to go by the book and not mess with the process until I know I have gone throught the “anabolic switch.”

I will be lifting the day before my carb up. I am not planning on lifting the weekend/duration of my carb up. I want to rest and honetsly I think I will be a lil sluggish after consuming all these carbs.

This is what the article says:
Additionally the consumption of carbohydrates prior to (and even during) the workout prior to your carb-up will lead to higher rates of glycogen resynthesis, most likely as a result of higher insulin levels when the carb-up begins (1,10).

It is recommended that individuals consume a small carbohydrate meal approximately 1-2 hours prior to the training session that precedes the carb-up.

*** Should I have carbs on Friday after my wrkt? I could throw some Waxy Miaze in my Shake after lifting. I’m very confused on this pt…

Now before going to bed, the article states this…

If an individual must go a long time without eating (i.e. during sleep), a possible strategy is to consume the amount of carbohydrates that would have been consumed during that time period (i.e. 8 hours at 50 grams per 2 hours or 200 grams of carbs over 8 hours) can be consumed at once to keep blood glucose levels and glycogen resynthesis rates as high as possible

That would be a pretty heafty meal, what should I eat before bed?

I know these are alot of questions but I want to make sure I do my first carb up correctly.

I really feel like I may “smooth out” early on this carb up. I have been low carb eating for a while now.

I was planning on keeping the carb up as clean as possible: oatmeal, brown rice, black beans, fruit (banana’s, berries) yams, Ezekiel bread, skim milk.
I know it says High GI though??? Let me know what you guys think.

I am going to eat every 2/3 hrs as usual. I have the macros figured out.

88

Tight, I will post my carb up on saturday after the gym. Probably not going to start carbing up until saturday after I lift. I will more than likely only do 24-36 hours. I will post it for you.

89

[quote]tightslick1 wrote:
*** Should I have carbs on Friday after my wrkt? I could throw some Waxy Miaze in my Shake after lifting. I’m very confused on this pt…[/quote]
It’s up to you, but the sooner you start the sooner you must jump out

Keep in mind that the article was written specifically for he purposes of Lyle McD’s diet where you would very specific depletion workouts done.

And don’t streess these details. treat it as a normal day with different food. the benefit of the AD is that there are no set parameters such as this. Jump in and have fun on the first carb-up…just know when to jump out.

How soon you smooth out is entirely depndant on how/what much you take in. I grossly under carbed the first time for fear of going over. It’ll take a few carb-ups to get the hang of it and know your ‘limit’

Stress starches as they preferentially restore glycogen. potatoes, bread, pasta then vegetables then fruit and then some sugary stuff. DH posted his carb-up intake once i think. It was mainly pizza, potatoes, cereal, milk, oats, fruit, coke, oreos, pasta etc

90

[quote]tightslick1 wrote:
*** Should I have carbs on Friday after my wrkt? I could throw some Waxy Miaze in my Shake after lifting. I’m very confused on this pt…[/quote]
It’s up to you, but the sooner you start the sooner you must jump out

Keep in mind that the article was written specifically for he purposes of Lyle McD’s diet where you would very specific depletion workouts done.

And don’t streess these details. treat it as a normal day with different food. the benefit of the AD is that there are no set parameters such as this. Jump in and have fun on the first carb-up…just know when to jump out.

How soon you smooth out is entirely depndant on how/what much you take in. I grossly under carbed the first time for fear of going over. It’ll take a few carb-ups to get the hang of it and know your ‘limit’

Stress starches as they preferentially restore glycogen. potatoes, bread, pasta then vegetables then fruit and then some sugary stuff. DH posted his carb-up intake once i think. It was mainly pizza, potatoes, cereal, milk, oats, fruit, coke, oreos, pasta etc
And the guy is pretty gigantic with a 32 inch waist and 10% bf

91

Well I have had a successful 12 days, Tomorrow is the carb up. This is how it is going to look most likely

2cups oatmeal
1 cup egg whites
2 bananas, maybe some strawberries
sugar free syrup
Making some pancakes
skim milk

Pizza ( haven’t had a slice in a 10 months-gotta do it)

8 oz Chicken
2 cups Brown Rice
Peas
1 Cup black beans
Blue berries

Possibly some steak or Burgers (Grillin)
Yams about 3-4 smaller ones

Some more chicken maybe steak
vegetables (corn, broccoli, spinach)

AHHHHH THE GOOD STUFF= Cheesecake
I am having some Brooklyn style cheesecake curtesy of my uncle, can’t pass that up
with some strawverries and skim milk

I’m gonna try to do a 36 hr carb up
Sunday will be oats,ezekiel bread, fruit, milk, yams

92

O i forgot, I’m gettin my weight and bf% done tomorrow b4 i start the carb up
I will have a scoop of my whey pro complex and go see my nutritionist than come home and hit the grind

Let you know how it turns out

93

Well…first hours of the Carb up went well. Went with a good mix of low and hi GI(Did the pizza thing to…it was way worth it.) was able to keep my self from going overboard, which was something I was worried about. Gonna keep it to 24hours. BF is down by 2%. Weight is down about 8lbs so lots of water weight, which will come back this weekend im sure. Didnt really calculate the macros so not gonna be much help there, but mixing the low and hi GI CHO seemed to keep the cravings in check.

94

Yo PRD,
Thats awesome bro, NICE JOB!
I’m about to go weighin and get the bf taken. I’m starting the carb up right after that. I may have to keep mine to 24 buy I would like to ty to get a 36 hr in. Congrats on the new measurements though man.

I’ll be back in lata. I’ll post my exact day.

95

Thanks…let me know how it goes.

96

Well I’m back from that. I don’t know how to take it.
I gained 2 lbs (189lbs start… 191 lbs now)
My bf% went up a tad- 7.3% to 7.9%

I’m assuming I put on some muscle since the fat % barely moved. I am not happy about the fat % going up but it’s only the first phase. I am going to continue doingwhat I have been.

I think the gain could was due to the excess calories and proteins. I was suppossed to have 3420 but I was averaging 3900 calories, My protein was suppossed to be at 300grams I was averaging 385grams.

I am going to make some adjustments to that and get my daily totals as close as I can 3400 and 300. My 12 days were very strice carb wise (never exceeded the 30g total and my fat was right on at 228grams, that is why I didn’t change anything thru the week. Guess I should make adjustments!

I am going to start circuit training on Monday.
Full body
Probably look like this
Squat
Bench
Pullups
DB shoulder press
upright rows
tri push down
leg ext
barbell curl
leg curl

3 sets time 12-15 reps
MON-WED-FRI training split
I may throw in (on off days) cardio = HIT

97

[quote]tightslick1 wrote:
Well I have had a successful 12 days, Tomorrow is the carb up. This is how it is going to look most likely

2cups oatmeal
1 cup egg whites
2 bananas, maybe some strawberries
sugar free syrup
Making some pancakes
skim milk

Pizza ( haven’t had a slice in a 10 months-gotta do it)

8 oz Chicken
2 cups Brown Rice
Peas
1 Cup black beans
Blue berries

Possibly some steak or Burgers (Grillin)
Yams about 3-4 smaller ones

Some more chicken maybe steak
vegetables (corn, broccoli, spinach)

AHHHHH THE GOOD STUFF= Cheesecake
I am having some Brooklyn style cheesecake curtesy of my uncle, can’t pass that up
with some strawverries and skim milk

I’m gonna try to do a 36 hr carb up
Sunday will be oats,ezekiel bread, fruit, milk, yams[/quote]

Juniors? =)

and btw, I wouldn’t stress on the .5% increase in BF…consider you ate much more than you normally used to and you’re consuming a lot more saturated fat than you used to (bacon, sausage links ,etc.) That was basically the part of the AD i did not like and why I got off of it, but as time goes by you make slight adjustments and see what is exactly the thing that is holding you back (most likely the increase in cals)

98

Yea ur prolly right. I’m def gonna tweek the cals.

The carb up is goin well so far I think. I had the pizza (4 slices=YEA) but no cheesecake. I went pretty clean for the most part; oats, brown rices, beans, peas, kashi cereal, plenty of fruit, black beans,skim milk, I did have some red potatoes (beside the pizza thats all i consider a junk)

I’m gonna stick it out for the 36 hrs, It is def tougher than I thought it was gonna be but I don’t want to shorten the first carb up. Just goin real clean tomorrow, brown rice, ezekiel bread, black beans, peanut butter, fruit, kashi/shreeded wheat cereal, Yams.

99

Alright i’m on day 2 carb up.
So far I had M1
2 cups shreeded wheat
1 cup strawberries
1 1/2 cups skim milk

M2.
6 slices ezekiel bread
6tbsp peanut butter
4 tbsp jelly
2 cups skim milk

M3.
2 Cups brown rice
1 Cup black beans
1 cup peas and carrots
10 oz chicken
1 cup blue berries

M4.
2 sweet potatoes
2 cup veggies
1 tbsp dressing
8 oz meat/chicken

M5.
2 sweet potatoes
2 cups veggies
1 tbsp dressing
8 oz chicken

M6.
3 slices ezekiel
1 cup cottage cheese

My first day i hit 5,ooo cals, protein was at 300g (outta nowhere), fats were 108g carbs were a lil over 500g. So I know the protein was too high, hate giving it up, fats were about 20g over, carbs i guess were ok.

That should get me to my 36 hr carb up.
Back to business tomorrow. I will make the adjustments I need to, get my cals set and protein right.

I am finding that I don’t really like carbs that much…haha, I like my meats and proteins.
I think a 24 hr carb up will work for me next weekend, along with my adjustments
I think I am goin to start my circuit training tomorrow as well.

Should I start doing cardio on off days?
(Tues,Thurs)??
I was thinking of keeping it lite though if I were to do it at all.

I have used my circuit training before, along with a fat burner (Allmax-Rapid cuts) I lost 5% bf over a 12 weeks span.
I am deciding btwn buying the cuts again or using MD Anabolic3 ( I would start it in august)

Letme get some feedback, interested to hear what you guys think.

***Not gonna lie I read all these guys losing weight and bf it is a lil discouraging BUT I also realize that I am starting with a low 7% bf.

Like i’ve stated before I want to stay on the Maintenance phase until I know I have reached the “anabolic shift”, most people say 6-12 weeks. So after that I will start the “cutting” phase.

Thanks for the time…

100

Back on the grind, I’m tweeking things this week. Making sure the cals are at 3400-3500 (max)

I’m starting the circuit today, I usually do thru 3 times but I may start with 2 sets this week and than in august do the 3 sets. It is a full body circuit as posted above.

The carb up was tough, Since I haven’t been eating carbs for so long the bloating was annoying. I def think i “smoothed” out as the Doc says. I will most likely do a 24 hr carb up from now on.