New Guy w/ AD Questions

Nutrition
121

Well in regards to putting on muscle a lot of people say you have to have at least 10% bf to gain size, I think that B.S. I did the circuit while using the fat burners. I dropped bf and looked a lot bigger, I know I gained at least 3lbs of muscle in 3 weeks and that was with no AD. I have the same goal as you, gain muscle and lose bf. I THINK WE ALL WANT THAT!!1 haha I’m telling you man the circuit will def shed some bf and help you maintain muscle and gain some. In regards to gym time, I think the circuit will take you a boutan hr if you throw some abs in there. I usually do abs in the beginning of my routine and i’m outta the gym in like an hr/hr 15.

I switched diets and wanted to do the AD b/c of the “lean muscle,body fat loss” it claims to produce.

So my question to you is do you think you’ve grown accustom to the AD, is your body burning fat for fuel?

I’m interested to hear how long it takes for others to start seeing results. I don’t think I’m there yet. This is my first full week after the 12 day PHASE 1.

Let me know how its goin.

122

I think it has…the foggy headedness is gone…and the energy is still here…the only time I run into trouble is long duration cardio. But I think that once my body becomes MORE effecient at burning fat then I will be ok. For now I am just gonna have to deal.

I think the long duration cardio helped with the fact that my body has adapted…that and the fact that I have always been a fairly low carb eater. I switched to the diet for the same reason u did. I think this diet will be able to give me the Size that i want without as much of the uneccesarry weight. In my job I have to lug around about 80lbs worth of gear…I dont need extra body fat to take with me lol…so this diet I think will work well for me to maintain the best strength to weight ratio that I can

123

Hey PDR if u got a sec would u mind posting what your daily meal plan looks like. I’m gonnna post mine 2morrow along with some tweeks I have been making,

I also am going to have a sample “Destroying FAT” Wrkt routine posted 2 morrow nite.

124

yea will do…I will post it daily. Along with my daily training routines…what ever it is that day. I am going to try and stick with the GBC circuit as much as possible however I am gone alot so there will be some variation. I will post it every day and look forward to your input…positive or negative…both are equally helpful.

125

[quote]tightslick1 wrote:
Hey PDR if u got a sec would u mind posting what your daily meal plan looks like. I’m gonnna post mine 2morrow along with some tweeks I have been making,

I also am going to have a sample “Destroying FAT” Wrkt routine posted 2 morrow nite.[/quote]

well, the circuit I usually keep in my wallet was lost in the washer machine b/c I forgot to take it out of my shorts pocket. =( but it was only for the heavy day so it’s all good. I still have 2 that I do.

Circuit A (12-15 reps)
A1. Hor. Push - Bench press
A2. Quads dom - Lunges
A3. Hor. Pull - seated rows
A4. Hams dom - Good mornings
A5. Abs - anything

After A5, go directly back to A1, no rest until you finish 3x. Then rest about 2 minutes and goto circuit B.

Circuit B (15-20 reps)
B1. Ver. Push - DB push press
B2. quad dom - DB Squats
B3. Ver Pull - Pull ups (bodyweight)
B4. Hams dom - back extensions
B5. Abs

Sometimes I use one barbell and do a full circuit of Hang cleans, barbell rows, back squats, shoulder press and good mornings without ever letting go of the barbell, 3 times in a row very tiring, gets you schweaty

another one i do are lunges, pushups, RDL’s, back extensions and reverse grip barbell rows.

If I’m too tired to goto Circuit C, i’ll do it the following day along with another routine of “mini” circuits. Circuit C is something like Bi’s (preachers) Tri’s (pull down), abs, shoulder isolations and pull ups. The mini circuits I do are 15 min duration which consists of chin ups, dips, and RDL’s as many as possible in that timespan. The other circuit are squats, bentover rows and hanging leg raises for 15 minutes as many reps as possible.

For heavy I usually stick with the same thing.
Circuit A is 4-6 reps
A1. Flat DB Bench (or decline)
A2. Lat Pulldown
rest 1 min in between and return to A1.

Circuit B is 6-8 reps
B1. Cable crossovers or incline DB flies
B2. Seated rows or sometimes i do the standing lat pulldown.
rest 1 min in between and return to B1.

I’ll usually add in an exercise of abs after A2 and B2 so i’m not doing nothing for the 1 minute rest. Either way, when you’re working abs you give a chance to rest your chest/back. HIIT after heavy days. 20 minutes.

126

Hi guys. Been following this post - good tips & advice so far. I’ve been on the AD for a few months. I had a lot of success cutting early on (about 10lbs lost), then I reduced the cals too far (got down to 1400 cals a day - stupid I know) when fat loss slowed. So I went up to maintenance levels (3000 cals) for a month and now I’m cutting again. I used to be a big guy 18 months ago (260lbs, 5’10") and it was fat not muscle. I now weigh 175 and I reckon I’ve also added 8-10lbs of muscle in the last year. I reckon I’m about 17-18% bf and I want to get down to 10%. I think I need to lose another 14-20lbs before I can get my bulk on! :wink:

I’m now on 1800 cals a day. Is this too low? I suppose I could wait a couple of weeks to see what happens, but I’d rather not waste two weeks, hehe. I work out 5 nights a week (splits) for about 45 mins. I lift as heavy as I can with good form.

I’m also concerned that my fat intake isn’t high enough. Today I ate 90g of fat, 180g of protein and 23g of carbs. Is the ratio between fat & carbs ok?

After 18 months of fatloss my body adapts to low cals quickly. So my plan is to do a 4 week cut, followed by 4 weeks at maintenance, then repeat. The idea is to not let my body get too used to the low calories. Does this sound like a good idea?

Any advice is much appreciated.

127

Good job man, that’s a good chunk of weight.

I read through the thread also and got some good pointers.

I just started also, have no clue about calories right now. I just want to get the basics down, besides 6300 cals a day is a lot of food and for a big guy I don’t really eat that much. In '05 I was consuming 4700 to 5000 a day and it was tough. Back then I also got to have carb in the AM and nothing after 12/Noon so it was easier then now trying to get it all by protien and fat.

I made a post also to see if I can get some help and tips. I didn’t buy the book since I just spent over 300 on groceries and I also just shelled out 225 on an active release deductable (although worth every bit of it).

128

Hey fellas,
So I started my Allmax Rapid Cuts today. My goals are to cut down and get to 185lbs w/5%bf or lower. I am going to stick with the maintainence phase of the AD. I am starting to see the effects and am going to keep it up. I don’t want to start cutting calories b/c I know it takes a few months to fully adapt to the AD.

I have been tweeking my daily intakes trying to get my “Advised” ratios.

(190lbs x 18= 3420 calories)
60% fat = 228g
35% protein= 300g
5% carb= 30g

The first two weeks I was well over this as stated prevously in my posts. I am still trying to fix it but it is more difficult than you think. You cut things out and you FUCK IT ALL UP…(sorry but its been annoying)

Here is my nutritional Day w/supplements:
** Pre M1 supps: Nx Labs Aminovol x 6 caps, 1 Allmax Rapid Cuts, CLA, Green Tea, Yohimbine HCL

M1.
4 whole eggs
2 egg whites
2 strips bacon
1 slice cheese
1 cup broccoli
1 tbsp Olive oil
2 tbsp Flax grans
<Multi (AST-MULTI,2 fish caps, Vitamin C,B complex, E, Chromium Pic, HMB>

M2.
4 Jerky links
1 Cheese Stick

Prewrkt
Creatine ethyl ester 5G
Glutamine 10G
Allmax Rapid cut x 1 cap
2 Kre alkyln Creatine caps SCIFIT

Postwrkt
Opt Whey Pro Complex (2 scoops +5g creatine ethly ester)

**Supps pre M4= CLA
M4.
4 oz ground beef
3 whole eggs
1 cup broccoli
1 slice cheese
1 tbsp olive oil
2 tbsp flax grans
** 2 fish caps, HMB

** Supps pre M5= 1 Allmax Rapid cuts, CLA, Green Tea, Yohimbine HCL
M5.
6 oz chicken breast
2 cups spinach leaves
1 tomato + cucumber
2 tbsp Flax oil
**2 Fish Caps, Vitamin E

M6.
6 oz chuck steak
2 cups spinach
1 cup Hood 2% low carb Milk
** 2 Fish caps, Vitamine C, HMB

M7.
1 scoop Opt Nutrition Casein
1/4 cup walnuts
2 tbsp heavy cream

**supps pre bed= Nx Labs Nitro T3, AST Multi

total cals= 3691
total protein= 307.5g
total carb= 24g
total fat 228g

#########################################

SO HERE ARE THE QUESTIONS & COMMENTS I GOT???

  1. Dietary fiber does not count as carbs right? Cuz the flax and the vegies carbs come from fiber. (I don’t count them, pretty sure the book states that or I read it on the huge forum on T nation)

  2. Should I count fish oils as cals? (I have been)

  3. My total cals is a lil high but I really don’t know what to add/take out to make the adjustmenst.

  4. I feel good and am putting on size. I just started the “Destroying Fat” wrkt routine by CT. I think that this routine along with the AD and supps I am taking should get me some serious gains and decrease my bf.

129

OOOOOOOOOOOOOK SO here is the wrkt

Monday
**Heavy Chest and back
you superset main chest with main back
5 sets w/4-6 reps
60-90 sec rest inbtwn exercises
Than you go to Iso chest exercise superset w/ back iso

here is mine
A1 Hammer strength flat bench
A2 Body weight pullups
5 x 4-6

B1 Flat DB fly
B2 T-Bar row
5 x 6-8
Upon completing the lifts you do 20 mins of HIIT cardio.
I decided to do this on the stairmaster ( a friend urged me to do it0 HOLY SHIT IT WAS HARD!!

Tuesday you do a set of circuits
C1
DB shoulder presse arnold style
DB Squats
DB rows
Good mornings
ABS
(circuit 1 3 x 12 reps) No rest repeat 3 times than take 1-2 mins and go to C2

C2
DB Bench
Forward lunges
DB pullover
Deadlift
ABS

(circuit 2 3 x 15 reps) Same rest as C1

C3-optional but i’m doin it
Standing EZ bar curl
standing calf raise
ez bar skull crush
Bent lat raise
ABS
Upon cmopleting this you do 30 mins steady state cardio= Walk on incline 12% at 3.0 speed

(I got this routine from another member- pretty solid)

Wed=off

Thursday= heavy HAM & Quad day
I am still working on a routine
It is the same pronciples as the chest and back superset Main quad w/main ham
**Need some Help with this, throw some ideas my way

Friday=off

Saturday
Circuit training again
Working on a new routine also

Again hit me up if you got any ideas, same principle as previous circuit.

***I have used the Allmax rapid cuts and a circuit training regime b4 for 12 weeks. I lost 5% bf and gained some good size. I decideed to use them again, try this routine and use the AD. I think my results will be even better and get me where i need/want to be.

I appreciate any and all help/comments from guys. Your inputs and advise are great and I thank you for your time and hope that I can also provide some guidance/ knowledge and help you guys along your way to achieving what you want and deserve…

IF YOU CAN DREAM IT, YOU CAN DO IT!

FOCUS YOUR ENERGIES NOT ON WHAT YOU WANT TO CHANGE…BUT RATHER WHAT YOU WANT TO CREATE

130

APPRO,
First off CONGRATS AND GOOD SHIT MAN!!

I honestly think that if you tried the routine i just posted it may help. If you don’t want to do that maybe just try doing a circuit (full body-3 days a week) Off days do some cardio.
I posted the circuit i used for 12 weeks (switched db’s w/barbell stuff) It will work… Don’t worry about the weights you want strict form and no rest.

I think dropping the cals like that may lead to muscle loss and you dont want that.

131

tight, holy shit I’m probably not eating enough compared to what you are eating. Although I’m over 300 lbs I have never really had a huge appetite (if you can believe that). I get out eaten by my boss who is 100 lbs smaller then me and sometimes chicks can out eat me. So for me to take on over 6000 calories it would be tough, even more so since I don’t have carbs.

As I described above in '05 I was training for the AAPF meet (powerlifting) in Vegas and was shooting for 4700 to 5000 a day and it was tough. I consuming a lot of food, I actually lost 2 lbs over 40 days, my weight for the meet was 320 and I was only eating carbs in the am and cut them out at noon. I was also doing a running program, which I don’t have time for now since I have a 3 year old that has a tough time going to the local track in 115 plus degree weather. I am going to start a HIIT type training, tomorrow I’m going to drag my sled/tire and will also incorporate sledgehammer work. I’ve slacked off the past month since I popped my hamstring and jacked my shoulder up.

I made a post about me starting the AD diet, called AD and me I think. If you have time stop in and see how I’m doing.

Also I still do power lifts for now. Today was ME lower body and I did deads, my last set was 405+quadruple purple bands for 3x3’s. Was tough but considering I had a hamstring issue a month back I’m happy (been seeing a ART guy for the problems) and haven’t really done heavy lifts since. My ME upper body day is a bench (floor press, d-bells, flat bench, inclines), back (pullups, rows), shoulders (press, laterials ect., shrugs), biceps and triceps.

Then my last day is Saturday morning, which is same as ME upper, but with more reps or speed work on bench type exercises, some decent heavy shoulders and upper back work. I try to get in and out within an hour so I cut rest which helps with GPP and get right through it.

I was thinking about adding some type of stimulant to my program (ie FAT BURN). I’ve never really used anyting other then the ECA stack or Clen in the past so I may take a look at the one you are using.

Thanks again for posting your workout and diet it helps. I may try the workout for a week every now and then to toss a wrench into the mix and confuse the body.

Later

132

[quote]tightslick1 wrote:
APPRO,
First off CONGRATS AND GOOD SHIT MAN!!

I honestly think that if you tried the routine i just posted it may help. If you don’t want to do that maybe just try doing a circuit (full body-3 days a week) Off days do some cardio.
I posted the circuit i used for 12 weeks (switched db’s w/barbell stuff) It will work… Don’t worry about the weights you want strict form and no rest.

I think dropping the cals like that may lead to muscle loss and you dont want that.

[/quote]

Cheers fella. I haven’t had time to look at the workout you posted, but I will. I am worried about losing muscle. After much reading I think the consensus is to lift as heavy as possible to keep the muscles under pressure to grow (or at least not be used as fuel). I’ve also just ordered some BCAA’s to help with this. I don’t mind if I don’t add any muscle for months, as long as I get ripped. If I find my current routine (& diet) doesn’t give me results (I want a 2lb a week loss) then I need to think again. 1800 cals is the absolute minimum I’ll go down to. I may even tweak this upwards if I exceed my target. That workout is food for thought though - cheers.

133

tight, the circuits look good - let me know how it goes!

For lower body heavy day (I had trouble with ideas too when I first started) but I normally just stick with Front Squats and RDL’s as my two main quad/ham exercises and for the secondary exercises I do back extensions with a 25lb weight and DB lunges with 25lb DB’s. I’m not too into working legs so this one confused me too. I honestly don’t think I ever have worked a leg machine, but I know leg curls could be an optional secondary exercise.

134

still working out the kinks in my macros…will post them this week sometime along with my w/o circuit.

135

Ny,
I think i got a solid routine for legs, I was toying around and researched some moves that would be good. I also try to think of the layout of my gym, I hate when people take the shit i’m using and sit on it and talk… GET THE FUCK OUT!!1
HA

Neways goin wit
A1 heavy leg press-quad
A2 Heavy romanian deads

B1 Leg extensions-quad
B2 leg curl-ham

to be honest i was gonna try the front squats but I have never really done them and I dont think its a good idea to throw them in on a “heavy” day w/ no experience.

My circuit was tough today, but good. I am used to them being one full round than repeat. The 5 different exercises was tough to jump to. My hardest circuit was Circcuit 2…

C1 = (3x 12)
Standing Arnold press (45lb dbs)
Bar squat (155lbs) prolly coulda went up a lil
DB rows (30lbs dbs)
Good mornings (50lbs bar)
Hanging knee raises x 15

C2= (3 x 15)
DB Bench (55lbs db) def going to 60lbs
DB lunge (20lb) could go to 25
Db pullover (40lbs)
DB deadlift (60lbs ) VERY TOUGH
Decline crunch

C3 = (3 x 15)
Standing ez bar curl (bar +20 lbs)
Seated DB calf raise (55 lbs) put the DB’s on my knees, someone was on the calf machine
Ez bar skull crush (same as ez bar curl)
Seated bent lat raise (10 lbs dbs)
V-up crunch

Steady state w/ incline at 12% with speed at 3.0mph

whole wrkt took exactly 1hr and a 1/2. The last circuit I barely took a rest. It wasn’t a tough circuit and I wanted to finish with the weights in an hr.

Very good routine, I recommend it.

NY,
Am i suppossed to have a totally different circuit for Saturday???

136

I generally have two different circuits consisting of A and B, I usually switch them once every 2 weeks. I guess you can do two different ones a week; I don’t think it makes a difference as long as you’re really breakin a sweat and keep your heart pumpin.

For me, it really depends how crowded it is in the gym; one of my circuits includes dips, pushups and abs which can be done just about anywhere for when the gym is crowded. The other circuit is for when its less crowded, when I feel like most of the benches/machines are available that I can jump to right after the previous exercise. Thats what is key, little to NO rest in between.

137

Wow…thats alot of volume Tight.
Do you guys normally rest between A1: and A2: and then repeate or do you just do A1, A2 no rest for the required repetitions and then go on to B1/2?

Also I have finally lost the fatigue problem I was running into. I dont know what it is but I extended my carb up a little and I am eating more Leafy Veg @ night and so far so good. questions though

the CHO in vegetables as far as the AD is concerned, should I just subtracth the fiber count from the total CHO count and use that? And what about carbonated water? I have been using no cal no CHO Carbonated water to help with the sweets craving. Is that going to be an issue? No aspartame, however it does contain sucrose and acesulfame potassium. Are either of those, the sodium or the carbonation gonna mess with my CHO count. Otherwise I am feeling great. Had a ball busting circuit today at lunch, and before this I did a fairly demanding pool training circuit.(work related) that lasted a good 45 mins.

Circuit 1
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Circuite 2
Front Squat 4x10 (311) 60sec
Mil Press 4x10 (311) 60
5min rest

Circuit 3
Lying Leg Curl 3x10 (311) :45
Pull ups 3x10 (111) :45.
I was tired after but not due to the normal fatigue related to the diet. If I could get some ansewers to the questions above, I might be on the right track and be able to start figuring out my macros.

138

PRD, as far as I know the carbs in veggies can be subtracted by the fiber content.

I had that fatigue problem also, but it comes and goes. I think I’m still getting used to the low carb thing.

As for craving, I have a diet caffine free pepsi a day. I need something to get me through. All other liquid is green and regular tea as well as water.

139

Yo NY, I like the idea of an A nd B wrkt but I may stick with this routine for at least 4 weeks than switch to a totally different one. I did my last full body circuit for a full 6 weeks and than switched. I saw good results.

PRD, damn man your an animal on the pullups huh? haha

Ne ways I was confused with the carbs as veggies too man but this is how i count it.

I DO NOT count green vegies (spinach leaves, broccoli) as carbs for my daily total. They are wet carbs and I feel it is unnecessary. I do not take a fiber supp. I let the vegies and the flax clean me out. I drink at least 2 gals of water a day.

I would recommend using Flax granuels. You can buy them at Wal-Mart, they don’t taste like anything really, add a different texture to your food. I use them in my eggs and cottage cheese. The carbs in the flax Grans is all dietary fiber therefore i do not count that toward my total.

I usually get my carbs from cheese, my protein (on lifin days), beej jerky, milk, peanut butter, almonds, walnuts.

You sound like you got it under wraps man. I know how annoying the macros is… I can’t fool wit mine anymore…

Keep bustin bro…

Before I go I got to ask again do you guys count Fish oils in your total calories??
I take 10 a day at 30 cals= 300 cals in pills. STUPID!!!

140

I know I don’t count the fish oil or evening primrose or even the other vitamins I take with calories. I’m still new also, but I’ve never read it anywhere.