Glad to hear every one is progressing. My weight has not dropped much but I am down one percent BF since last week. I am going to stick with the carbonated flavored water from HEB. I am using caffine in the AM to spark me up for PT at work.
I tried endorush from BSN prior to lifting yesterday, that stuff worked pretty well. I think a little bit of that combined with a good thermo will help with the fatigue while I am at PT and if I get my workouts done early enough in the day I should be money.
Going to start calculating and dropping my macros this week.Since I feel I am fat adapted fairly well I am gong to see what happens with this. I have a ten mile race in couple of weeks so hopefully I get this fatigue problem figured out.
I am going to try and make a point to post my W/O and macros during the week for you guys to critique me on…no hold barred boys…if I am doing some thing dumb let me hear about it. Is everyone in here calculating macros exactly or extimating?
Are you guys actually weighing your food? cuz if you are damn…that is some dedication…I wish I had time for that…I would like to start doing that if you guys think it would help so if that is what you are doing let me know if there are anyways to make it a more time effecient process…
Yea… I weigh and measure everything I eat. I have a big book filled with everything I have been eatin and the totals of each food. It is a lil crazy but you get used to it I guess.
Are there any signs or do you just feel your body “adapting to fat burning.” I was going to stick with the first phase of the AD for about 12 weeks (max) and than start cutting macros.
The big forum on Tnation says sometimes people adjust things too quick and never get the full “Fat burning”. I don’t know. I haven’t weighed myself or done bf for a couple weeks.
I am going to soon.
I have been on the AD for almost a month. I think I am getting bigger (muscle wise) I don’t want to be putting weight on though, especially not fat. I guess I’ll see my progress the next time I get my weight and bf checked…
I dont know what I am looking for as far as signs go. I am eating nothing but vege CHO during the week and the tired feeling I was getting has eased up quite a bit. I dont kno yet If I am fully adapted but we will see. I will up the cal levels if I start to feel funny. I am going to start with the MACRO counting, I dont know exactly how to weigh the food though. Cooked or raw and how exactly do I know what the macro count of certain foods are? Got any advice man? I figure I have changed myeating habits around completely and if I am going to do this might as well do it right.
Hey PRD,
I weigh my food cooked and uncooked. My chicken i usually weigh cooked, fish and meat raw. If you do have the time you will find that serving sizes pre weighing may have been excessive and it will save u money. You can google a lot of food, I have magz that have food counts. I’m sure you can find most of the stuff u eat online, just read all labels and Names of food.
I had a sick lift today and i feel the “FAT DESTROYER” routine is gonna be my ticket to getting some serious lean muscle.
I really feel that I may be adjusting/adjusted on the AD. There are days where I am getting 20g of carbs or less and have good energy and feel good.
I had to ask
DO you think that since i was on a low carb diet prior to the AD that the adjustment would be slower or faster??
I def have to clean up my carb ups slightly but I am hoping that 6 weeks with this lifting routine will really help me out…
I noticed that my energy is through the roof also and I’m eating less then 20 grams a day on most all days. Some days I’d guess less than 15. No ill effects yet.
I also screwed my carb up day pretty bad. I finally got the e-book and read through the samples and I consumed way to much protein and fats this past weekend. Although I enjoyed the hell out of eating fruit, I was craving it so bad.
As to being on a low carb diet prior I would think that would add/help with this diet, 'cause now you’re shocking your system with refuels of carbs on the weekends.
I wish I could get into the fat burner workout, but my ego would shrink the first time out. I still attempt to power lift and my strength seems fine for now. I just gotta stay healthy enough, my hamstring isn’t co-operating the last month and a half.
Hey Braun,
I’ll tell u what man if you can’t jump into the circuit stuff yet and are looking to dropo some weight pretty fast…
I used to do 30-45mins of incline walking on an empty stomach in the morning. I did it for a while and lost a significant amount of weight. The walking will help shed some fat and maintain muscle. It will also help with leg strength and definition.
*If your looking to shed and have some time try it out, go 20 mins or so to start and try it a couple days a week. It is boring and all but it works. You’ll be bale to build up the time as u progress. It will also be beneficial when u start the circuits with stamina.
Well i got a lil time on my hands so I wanted to say a few things.
The diet is def becoming a way of life for me, the transition was not bad at all due to my previous low carbing.
I am noticing and even got a comp from my OLDER BRO(RARE), I look thicker. My strength is going up and def feeling good. I still only want to gain lean mass but I am def feeling good.
I started the SciFit Whey Iso so that should help a lil more with the carb situation even though I am not really coming close to 30g a day.
The cardio with the Fat destroyer wrkt is not too bad. I like the 1day HIIT w/ the heavy chest day. I am done with the lifting and not totally drained. I changed my routine to:
A1 Incline smith bar
A2 Flat db press
B1 Body weight pull ups
B2 T-bar row
superset A1+B1 & A2 +B2
My HIIT is the stairmaster, It is tough fellas but i like the dif burn from treadmill running.
I am def gonna try my best to clean the carb ups, I think I may do Kashi cereal + a banana and skim for breakfast. It is considered a high GI and will due in the mornin. I am gonna start my carb ups on Friday nights or sat mornings from now on. 24 hrs is enough for me.
My supplements are kickin in also, I am taking a trib sup ( I have used trib b4) It def gives me good strength and gains. Along w/ my BCAA’S, CLA, HMB, RAPID CUTZ, VITAMINS C,E,B, SALMON OILS, FLAX GRANS, FLAX OIL, YOHIMBINE, GREEN TEA, CREATINE , AND GLUTAMINE.
I am going to go 6 weeks w/ CT’s Fat destroyer and than possibly just change exercises and go for another 6 weeks. That will gove me 12 weeks of intense training and 12 weeks on rapid cuts. (Like i posted b4 I used them for 12 weeks along with a circuit proir to the AD and lost 5%bf and gained good muscle, I feel this time around I can do even better)
HEY TO ALL, I APPRECIATE THE ADVICE AND HELP…
I know I may have repeated some things from previous threads but it is for the people that have not been following along. Sorry if its annoying.
Some foods that are helping me along the way:
Wal nuts
Almonds
Natty PB
Cottage cheese 4% Friendship
Bubba burgers (taste good and have 36g of fat)
Eggs=obv
Lots of Broccoli and Spinach leaves
Craker Barrel Chedder cheese(sharp) = has no carbs =CLUTCH
Beef Jerky
Steaks, Chicken, Fish…etc =main proteins
Bacon (no carbs)
I will probably start weighing my food and counting the macros soon. I am just never home often enough to get a good system down. Most of the time I talk to you guys(Kinda like right now) is from an airport waiting for a flight using my laptop. I just wanted to bounce a couple conclusions off of the group and make sure that before I start counting the MACRO’s that I have this right first.
1)dont count the carbs from veggies like brocc, cauliflower and spinach.
2) diet sodas and flavored water is OK
3) when CHO Up comes, start w/ LOW GI and then go to Hi GI for the end.
4) Circuits are the way to go for lifting
Am I on point? I definatly like this diet. And I really feel that I am adjusting well. I even have plenty of energy for my A.M. cardio. And as long as I dont need to count the CHO in vegetables, I am getting nowhere close to more than 30 Grams of CHO a day. I do have on question.
Right now for my lifting I am doing a combination of workouts, a mix between cross fit ( good functional strenth for my line of work) and then when I am finished with that I will finish the hour up with a GBC routine. My question is this. When doing these exercises. paired as such
A1: Bench Press
A2: Dead Lift
B1: Mil Press
B2: Front Squat
With GBC should I rest in between A1 and A2, or just go A1 NO REST then A2, rest and then back to A1 again? repeat for the required reps and then move to the B exercises in the same fasion? Just wondering folks. Thanks.
[quote]PRD84 wrote:
I will probably start weighing my food and counting the macros soon. I am just never home often enough to get a good system down. Most of the time I talk to you guys(Kinda like right now) is from an airport waiting for a flight using my laptop. I just wanted to bounce a couple conclusions off of the group and make sure that before I start counting the MACRO’s that I have this right first.
1)dont count the carbs from veggies like brocc, cauliflower and spinach.
2) diet sodas and flavored water is OK
3) when CHO Up comes, start w/ LOW GI and then go to Hi GI for the end.
4) Circuits are the way to go for lifting
Am I on point? I definatly like this diet. And I really feel that I am adjusting well. I even have plenty of energy for my A.M. cardio. And as long as I dont need to count the CHO in vegetables, I am getting nowhere close to more than 30 Grams of CHO a day. I do have on question.
Right now for my lifting I am doing a combination of workouts, a mix between cross fit ( good functional strenth for my line of work) and then when I am finished with that I will finish the hour up with a GBC routine. My question is this. When doing these exercises. paired as such
A1: Bench Press
A2: Dead Lift
B1: Mil Press
B2: Front Squat
With GBC should I rest in between A1 and A2, or just go A1 NO REST then A2, rest and then back to A1 again? repeat for the required reps and then move to the B exercises in the same fasion? Just wondering folks. Thanks.
[/quote]
yo man, diet sodas are okay ONCE in awhile. I really wouldn’t have more than one a day; I’d probably limit it to 2-3 a week to be honest.
If you are benching/lifting HEAVY, then A1 > Rest 1-2 minutes > A2 > Rest 1-2 minutes > Back to A1. Same with the B circuit.
PRD, the only thing is the diet soda and diet drinks. The book says cool, but I have read that others stay away from drinks with TOL ending and Maltodextrin (Crystal Lite). I love Crystal Lite and diet soda, but limited my self to 1 20oz bottle of diet caffine free pepsi a day to be safe.
Like I said, in the book it’s cool, they also mention Tea and Coffee, but I was told skip the Coffee for now. I usally use it prior to the gym every now and then.
Hey guys,
Personally I do not drink anything except water, green tea (hot in the morning), my protein in water, Hood 2% calorie count milk.
If you really need the sweettooth fix get some sugar free jello. It is recommended in the book and tastes good.
Yea PRD if your going heavy wit those supersets take a lil longer rest like ny says…
****CORRECT ME IF I’M WORING PLEAZE FELLAS. But I coulda swore I read start the day with High Gi carbs and end with low… Let me know… I think I posted something about this a few weeks ago- i gotta check
Well guys,
Got another carb up starting tonight at around 10:30 pm (Cheesecake-i know i post i wanna clean up my carb ups but i’m going out wit this chick**haha)
Ne ways, I wanted to let u guys know its been a month on the AD.
Personally I feel strong as shit and I see good definition in my shoulders, arms, I think my chest is getting bigger, and my legs are stronger.
I like the AD and am gonna give it another month of Phase 1. I am assuming that to be “adjusted” you have to be accustomed to the low carb and not feel like SHIT during your weekdays. I feel great and average bout 20g of carbs a day.
Couple things I wouldn’t mind getting your advice on.
I am thinking about getting back on my Nano Vapor. I stopped using it b/c of the carbs but I have tweeked my diet and shopped around to find foods that fufill my fat needs and are no carb (i.e. Cheese) So i think I may throw that back in the mix of supps.
Carb up wise… Is High GI the way to go in the beginning and than Low towards the end… That makes sense to me… ANYONE?? Thats what i am doing.
FOR YOU GUYS LOOKING FOR A GOOD SUPP TO TAKE, SPECIALLY BCAA’s… HERE
www.bodybuilding.com/store/nx/nx.htm STOCK UP**
I’ve been using the Amino supp for about 2 weeks now, very good supp. I am also taking a couple other of their supps but I do recommend this company, read the labels and descriptions and see what you like.
I don’t work for them or anything, I just use the supps.
Hey guys,
Well a month has passed for me on the AD. I feel good! I have seen strength gains, My chest is getting bigger, my abs/stomach have become flatter (still working on the lower abs), arms and shoulders are pretty cut, and my legs are getting stronger. I have been on the CT fat destroyer routine for a week… good stuff
Couple things:
I am thinking about getting back on a Nano product. I stopped due to the carb restrictions of the diet but i have managed to tweek my daily cals and am averaging about 20g of carbs on my weekdays, thanks to finding no carb cheese and low carb milk and all. I like the product, get a good pump!
I am still a lil confused with the carb up High GI and Low GI foods. I have been trying to eat any high Gi foods in the morning and than lower GI in the afternoon and night. I will continue this unless it is wrong. *ANY INSITE LET ME KNOW!!!
SO here is a supp I have been using for about two weeks now. I think it is great for BCAA supplementation (Aminovol)
The company makes some good stuff, I am using that along with T3. I believe that both work very well along with my training and of COURSE PROpER DIET= THE AD…
I am getting my bodyfat and weight checked tomorrow morning.
I am starting my carb up tonight (got a hot date-haha… CHEESECAKE) I know i’m a dick, I say i wanna clean up the carb ups and i go and do this… AHhhh
anyways it will start at about 10/10:30 tonight and end 10 Saturday nite. 1 SOLID MONTH OF AD!!1
I dont get this. I had my carb up last night and I feel like crap. I am sluggish and drained. Maybe to much? I dont know. I feel worse now then I did during the assessment phase.
Also, I am about to start cutting, so is there any way to ensure I am fat adapted? I was thinking about using some KETO sticks. Would that be an accurate enough assessment to determine if I am fat adapted yet?
My first carb ups left me feeling like crap. It’s a good sign. If you kept below 30g of carbs a day then you are fat adapted, don’t stress it. Just think about it, no one could survive on less than 30g of carbs a day without being fat adapted to some degree.
If you’re eating right in the week, and keep the carbs clean for 24 hours max, then everything is cool for cutting.
Ok guys,
Well i had my bf and weight checked on saturday. I gained 1 lb and .2% bf. I was a little pissed off. I wanted this AD to help me lose fat and gain lean muscle. I did one… I have def gained size over the past month, my strength is great and lifts are awesome.
I Pm’d Laroyal and we’ve been talking. I am going to start decreasing my kcals slighlty and have already begun cleaning up the AD.
I am going to switch back to leaner meats (flank steaks, top rounds, more fish, chicken…etc) I will add goos fats when needed- flax oil, flax grans, nuts, etc… I think that this switch will be great.
I agree with APPRO on the “fat adapted” comment. I am eating less than 30g of carbs on weekdays and feel great, I guess you have to be well adjusted in order to survive like that.
My goal is still 185lbs and 5% bf… MORE IMPORTANT TO ME IS THE BF%.
I do feel great and think I look good but I want more. I’ll let you know how it goes…
Every morning in Africa, a Gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn’t matter whether you are a Lion or a Gazelle… when the sun comes up, you’d better be running.
another question, In order to start cutting, the book recommends BWx16 for cals, but what about macro ratios, stay the same with 50p Fat/40p Protein and 30g CHO or should I change the ratios in order to input more lean meats?
[quote]tightslick1 wrote:
Ok guys,
Well i had my bf and weight checked on saturday. I gained 1 lb and .2% bf. I was a little pissed off. I wanted this AD to help me lose fat and gain lean muscle. I did one… I have def gained size over the past month, my strength is great and lifts are awesome.
I Pm’d Laroyal and we’ve been talking. I am going to start decreasing my kcals slighlty and have already begun cleaning up the AD.
I am going to switch back to leaner meats (flank steaks, top rounds, more fish, chicken…etc) I will add goos fats when needed- flax oil, flax grans, nuts, etc… I think that this switch will be great.
I agree with APPRO on the “fat adapted” comment. I am eating less than 30g of carbs on weekdays and feel great, I guess you have to be well adjusted in order to survive like that.
My goal is still 185lbs and 5% bf… MORE IMPORTANT TO ME IS THE BF%.
I do feel great and think I look good but I want more. I’ll let you know how it goes…[/quote]
Ya man, i hate to be on the “I told you so” bandwagon but I pretty much explained that eating fatty bacon, sausage, etc. is not going to be beneficial even though the diet says it will. When you want to cut BF theres no room for food like that. You should only be getting your fat from good sources like nuts, olive oil, PB, humus (thats a good one, Samba has 5g of fat, 0g saturated per serving) and the fats from meats.