I am just curious what sort of routines that people here have had success doing while on the AD? In this case I just want to keep as much muscle that I have and lose the fat.
[quote]Julius_Caesar wrote:
I am just curious what sort of routines that people here have had success doing while on the AD? In this case I just want to keep as much muscle that I have and lose the fat.[/quote]
I don’t know how helpful this will be, but anything that works for you otherwise will work at least as well on the AD and maybe better.
I did Destroying Fat by CT while on the AD and lost 15 pounds in 4 weeks, while maintaining strength. I didn’t gain any strength because I’m dieting down, but the program worked good for me.
[quote]Tiribulus wrote:
Julius_Caesar wrote:
I am just curious what sort of routines that people here have had success doing while on the AD? In this case I just want to keep as much muscle that I have and lose the fat.
I don’t know how helpful this will be, but anything that works for you otherwise will work at least as well on the AD and maybe better. [/quote]
Do you think that when your muscles are depleted of glycogen that you can perform in the same manner that you would if they were glycogen rich? How do you tell if all your muscles are glycogen depleted to begin with?
Do you ever try cardio on this diet? I haven’t done so yet, but I am considering it.
You’ll be fine doing any program. Shit, I do MMA/BJJ/etc. and o-lifting on this style of diet and I’m fine. Just be sure to carb up and keep them clean and you will progress fine on any training regime.
-chris
I’m doing
Mon chest, arms (reverse curls hammer curls) front delts
Wed Legs
Fri back, side + rear delts, arms
I’m not cutting till next spring.
i was planning on going back on the AD and staying in start-up phase untel i start my next AAS cycle. so basicially start-up phase untel April. once on that cycle i will hit up the Mass-phase.
a few questions, and i by no means am trying to steal this thread, and the other AD thread seems to go by so fast that my post will most likely be missed.
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Start-up phase for that long, will i see decent fat loss? im not really lookn for mass at this point but it will be nice to gain a little.
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how should i workout in startup phase. im trying to go by the docter’s workout but the program for the start-up phase is really vague and im not sure what kind of split i should do.
thx,
juicy.
I would not recommend going that long without a reload for a bunch of reasons, like leptin issues and gluconeogenesis in the form of training your body to convert amino acids into glycogen. I would just do a single load day or 2 lite ones. The AD minus cho loads is basically Atkins.
I have a carb meal on wed nights too.
Just out of curiosity, do any of you do cardio while on the AD?
[quote]Julius_Caesar wrote:
Just out of curiosity, do any of you do cardio while on the AD?[/quote]
Yes, but I would suggest lower intensity work because once adapted HIIT will chew up your glycogen stores and open you to using aminos for fuel.
[quote]Tiribulus wrote:
Julius_Caesar wrote:
Just out of curiosity, do any of you do cardio while on the AD?
Yes, but I would suggest lower intensity work because once adapted HIIT will chew up your glycogen stores and open you to using aminos for fuel.[/quote]
Sounds like trouble for a running based sport. Any rugby/soccer/non lineman football players ADers out there?
[quote]Tiribulus wrote:
Julius_Caesar wrote:
Just out of curiosity, do any of you do cardio while on the AD?
Yes, but I would suggest lower intensity work because once adapted HIIT will chew up your glycogen stores and open you to using aminos for fuel.[/quote]
Actually I had stationary bike riding in mind at the moment. Why wouldn’t I just continue to get my energy from ketones? If I use up my glycogen stores by the end of the week, do I run the same risk with regular weight lifting? I did notice that the first time that I did this diet that I lost some muscle mass…
[quote]Zap Branigan wrote:
Tiribulus wrote:
Julius_Caesar wrote:
Just out of curiosity, do any of you do cardio while on the AD?
Yes, but I would suggest lower intensity work because once adapted HIIT will chew up your glycogen stores and open you to using aminos for fuel.
Sounds like trouble for a running based sport. Any rugby/soccer/non lineman football players ADers out there?[/quote]
It’s fine. I do MMA and lots of other apparently glycogen sucking training and I get by just fine. It takes a while to adapt to living in a lower CHO metabolic environment but it’s fine.
Shit I know guys that live the paleo-diet (very low CHO at all times pretty much) and they do primarily crossfit training where every workout is a sprint to the finish. They seem to be getting faster and stronger. So it’s very up for debate. Human physiology is very lose and it is truly hard to study things inclusively. All factors are hard to control for. So try it and see.
I personally would never do any slow energy systems work, too boring. If I’m not sprinting, I’m not running. I look forward to a light jog like an 8 hour rape.
-chris