This thread is a branch off from the AD thread
http://www.T-Nation.com/readTopic.do?id=658379
and concerns Dr Mauro Di Pasquale’s Radical Diet
http://www.radicaldiet.com/
The following are posts from the AD thread that are concern the RD.
[quote]IL Cazzo wrote:
josh.shafer wrote:
IL Cazzo wrote:
He’s kinda right. I’m skimming through it. Basically, low cal AD, then a higher carb higher calorie day. Seems solid so far.
Does it sound like you can do it without his supplements?
Honestly, yes. Any high quality whey.cas. blend is fine. Metabolic Drive would be great. Add some flax seeds, a multi vitamin, fish oil caps and maybe calcium and ZMA. Shit, you could get all of what I just wrote for a fraction of what he charges for the protein powder alone!
I think HOT-ROX would prob. help as well, even if just as an appetite suppresant.
For those wondering, the diet is basically:
1,000-1,200 cals/day, AD style. If you hit your weekly goal, ex. 5lbs, then you get a one day carb up where you would get 2,000 cals. Then, right back to the low cal/low carb.
If you hit your goal, you get the carb up, if you don’t then you have to stay on until you do.
The list of things to eat is pretty standard for anyone on the AD…just not a lot of it! 1,200 cals gets used up pretty damn quickly.
He reccomends using this as a quick fat loss plan, or as a kick start to the AD or Met. Diets.
So, I’m a little torn. It’s completely insane, which makes me want to do it. Very velocity diet like, except you can eat some solid food.
So, I’m wondering if I should do it now and be done with fatloss, moving back into maintence on the AD (very easy for me).
Or, diet slowly and use this as a finisher a few weeks before summer.
Not sure which way to go…don’t even know if I have say, 20lbs of fat to lose. Last time I was 230, I had abs…but I’m bigger now, so 240 might be the number…which would be a loss of 12ish lbs.
I’ll think this over this weekend. But, whenever I decide to do it, I’ll blog the whole thing out here.
[/quote]
[quote]josh.shafer wrote:
bkmacky9288 wrote:
josh.shafer wrote:
LVZzed wrote:
The RD is fun 
I was surprised at how high my energy still was at 800/1200 kcals, but I’m gonna have a week of higher kcals now.
Two weeks of very-low-cls made me lose some fat, but are now starting to 1. annoy me and 2. make me lift less volume
I feel like lifting a lot still, but I just … can’t … get … it … done.
Now carbing up
Hey, LVZzed,
I saw where you asked if I was still around a couple of pages ago. I just got back from vacation, so yes, I’m still around. I was just away from my computer for about a week.
I found it very hard to follow the RD while visiting family, as I would have found it very hard to demand chicken for every meal. I’ve still been cycling the RD and AD, though, with good success.
I’ve completely scrapped the idea of using the RD while weight training, though, as I was hitting the weights too damn hard to make it work. I’ll continue to use the RD 2-3 days a week until I hit my goal weight.
I hope things are going well for you.
your 2-3 days idea sounds like a good one i believe ill try this so that i may still keep up my intensity. Day 1 800 cals, 2 1000 cals, 3 1200. I was thinking going at what i can lift and then add 5lbs on my normal calorie days like ive done before.
And then for carb ups i was thinking that i have a normal all clean whatever i want carb saturday and then sunday restrict to 2000 to prepare for the lower calories starting monday.
I just do a flat 1200 cals a day. It really isn’t that hard to maintain if I’m not lifting that day and I just kind of take it easy.
I don’t think its so important to change caloric intake for the 3 RD days. IMO, you’d be just as successful hitting the same goal cals each day. Also, I don’t think it’s as important to hit 2000 the day before to “get ready for the drop”. I’ve been getting 2700-3000 on weight training days and doing 1200 on my RD days. It’s a nice little shock to the system and since I don’t do it everyday, I don’t think it’s hurting my metabolism. Just make sure you take a fish oil cap with every meal.
This has been working well for me, as I’ve been dropping weight and my lifts have been maintaining. Hell, I’ve even set pr’s on all 3 big lifts recently. Enough rambling from me. Let me know how it goes for you.
[/quote]
[quote]OMC wrote:
For those who have switched to the rad diet or are cycling it. Just be sure you have enough mass to justify it and aren’t damaging your overall progress.[/quote]
[quote]InTheZone wrote:
Thank you for the responses DH.
Your comments are like gold text IMO.
They made my day big time, I just got up to check after recieving my book (Radical Diet by Dr. Di), and I just finished reading it.
It reads great, and I probably should have got the AS for bodybuilders, because I probably don't need to start this low on the cals,(1200 max for men), but I wanted fast so I'm ready.
I think I will add in per your previous post the peri/post wkout protein for obvious reasons, which will up the cals a bit. And also, it looks like Mauro has me doing only one carb up after each “mini goal” is reached, usually every 5-6 days.
He starts off with a 5lb goal then after it's reached he says go for 2-3lb for each successive "goal" ea. week. So I guess I'll go with this unless you have any other options for me.
My current stats are:
BW-196lbs. 5’10", started cutting at around 208-210.
Just started Thibs Shoulder Specialization Routine. It’s delt width on Mon, Back,Hams,Bi’s on Tues, Overall Delt Wed, off Thurs, Thighs,Chest,Tri’s Fri, and Post.Delts on Sat.
I just want to put a little extra meat on the ol delts to help with heavier bench movements and for plain delt size/def. too. I have done TBT before, but usually run a 4-5 day split. Anyway, I wonder if I should wait and start the diet after this weekend so it coincides with weekend carb ups.. I'm excited to start right now, but think that would be easier to not f... up the diet by easily remembering "it's Sat,time to eat!! As things get hectic during the week..
Anyhow this 42 yr. old "kid" couldn't be happier to join in with such a great group of guys to start this excellent eating lifestyle...
I will just go over to the regular AD after reaching my cutting goals I guess and sail on like the rest of you all.
Thanks so much DH.
ToneBone[/quote]
[quote]InTheZone wrote:
Just realized an important question I forgot about. Maybe I should start the diet the way you advocate as far as the first 12 days being low carb, as then I will be “flipped over” to the fat burning most definitely.
I just realized that..and he doesn't have a macro breakdown like the AD...Just a very strict list of allowable foods. I guess I could just improvise with the macro breakdown on the earlier pages of this thread..
What do you think DH?
I think this one is mainly for folks who are not necessarily athletes is what it is… damn I blew it a tad, it was like 5 bucks cheaper than the AS for BBer’s…It’s just that I’m actually that low on cash right now that I made a mistake like that. Takin care of the little girl during the day, school at night=no money…lol.
cheeze whiz…[/quote]
[quote]Disc Hoss wrote:
For rapid fat loss, you’d be fine with going to about 225-250g protein for 900-1000 cals. Then have 50-60g of fat, getting plenty of fish oil, otherwise get it from food. Carb meal every 5th day. Keep it to about 200-250g of starches such as pasta. Make it the last meal and then give a few hours before you hit the sack.
This should be done ONLY after you’ve spent at least 12 days doing the induction phase. We’ve got to give your body the “taste” for fat as it’s fuel, then once it has the idea, we drop ingested fat so that your caloric needs are made up with bodyfat usage.
Adapt, then hardcore diet.
I seriously recommend you get some BCAA bulk powder and take it in one of two ways.
-
take 6+ grams (to get at least 3g of leucine for protein synthesis stimulation) between meals and at bedtime
-
take 20g 1/2 hour before you train and then another 10-20g during.
You really can’t beat BCAA for keeping muscle up and fatigue down while dieting.
Best,
DH
[/quote]
[quote]krew wrote:
hey guys…i have a question and it may have already been addressed in this thread but it will take me forever to read through all these pages…so I hope you don’t mind
I am currently on the RD and am starting to question this diet as I’m noticing significant energy loss, strength loss, no endurance etc. I’m coming to the end of my 2nd week and have lost 6lbs but feel that I’m losing muscle as i don’t look much leaner - just smaller…
SOO..my question is - do i stick it out and do another 4-6weeks or do I transition into the AD? And if I do transition into the AD, how quickly I should be upping my calories???
any help is appreciated!
Kari[/quote]
[quote]CaliforniaLaw wrote:
You started on the RD? Or you were already on the AD when you started the RD?
In any event, let’s re-frame your question: Should you continue doing the same thing that has already led to muscle loss?
[/quote]
[quote]ovalpline wrote:
Krew,
I think CLaw is hitting it on the head here, although we should probably first assess your starting points.
I’m going to assume that since you are on the RD, you have substantial bodyfat to lose. This being the case, I can tell you that as you start losing weight, you may not actually look any leaner/more defined.
In fact, the result will probably be just as you described: a smaller version of your old you. However, as you approach, let’s say, the 12% range, you will start to see your body’s shape as you will have trimmed off the fat that was blurring your form.
Also, you are only two weeks in to the damn thing. Cutting calories is tough as is, cutting all your carbs out makes it brutal.
As to the perceived loss of muscle, this could be a result of many factors: (1) low glycogen levels (2) low cellular water (3) overall fatigue from cutting calories (4) the metabolic shift you are forcing upon yourself… the list really does go on.
Still, you are going to need to be very objective in your self-analysis here, and I think CLaw was telling you just that. Use OUTCOME-BASED DECISION MAKING.
Again though, give us an idea of your weight, activity level, caloric level, and workout schedule. My guess is we can come to a solution. Just keep in mind, the solution might just be stick it out.[/quote]
[quote]Underestimated wrote:
ovalpline wrote:
CaliforniaLaw wrote:
In any event, let’s re-frame your question: Should you continue doing the same thing that has already led to muscle loss?
Krew,
I think CLaw is hitting it on the head here, although we should probably first assess your starting points.
I’m going to assume that since you are on the RD, you have substantial bodyfat to lose. This being the case, I can tell you that as you start losing weight, you may not actually look any leaner/more defined.
In fact, the result will probably be just as you described: a smaller version of your old you. However, as you approach, let’s say, the 12% range, you will start to see your body’s shape as you will have trimmed off the fat that was blurring your form.
Also, you are only two weeks in to the damn thing. Cutting calories is tough as is, cutting all your carbs out makes it brutal.
As to the perceived loss of muscle, this could be a result of many factors: (1) low glycogen levels (2) low cellular water (3) overall fatigue from cutting calories (4) the metabolic shift you are forcing upon yourself… the list really does go on.
Still, you are going to need to be very objective in your self-analysis here, and I think CLaw was telling you just that. Use OUTCOME-BASED DECISION MAKING.
Again though, give us an idea of your weight, activity level, caloric level, and workout schedule. My guess is we can come to a solution. Just keep in mind, the solution might just be stick it out.
Kari,
I agree with ovalpline and CLaw here. You are just two weeks into the diet and with the calorie AND carb restrictions at this point you are more than likely low on glycogen as ovalpline had stated and therefore you are going to start to look flatter in the muscles due to less water retention. Something to be mindful of though is that you ARE losing so that is progress, but you must be careful on the RD so that you don’t lose the muscle you have. The RD is a different animal, but has the Metabolic/Anabolic Diet as it’s backbone.
You must and I repeat MUST get your macro breakdown correct on the RD to get the Maximum benefits. On such restrictions you should be getting at least 60% of your calories from protien. At least if not more. What is your Macro breakdown? We may be able to help with food choices as well.
Also, as far as energy is concerned, you are just starting a “radical diet” therefore you are going through “radical changes”. Get your sleep(I know that sounds stupid, but I have seen it before), get your water, and get your proper macro intake. There’s more, but work on the basics first.(be sure you are getting your potassium)
Sounds like progress to me even with the current side effects. You are just breaking through so if you want to continue, we are here to help, but you need to be the judge.
By the way what about your goals? Sorry if I missed anything.
Best,UE
[/quote]
[quote]krew wrote:
Wow..thanks so much for the support/advice - I really appreciate it…here is a little more about me..
I’m 24, 5’7, apprx 19-20%BF, started the RD Mon June 4 @ 153lbs, had my first HCC day on Sat. June 9 @ 149lb (1 pound early) and I am now at 147 on the scale as of this morning. I am following the Real Fast Fat Loss program by cosgrove and Waterbury with 1-2 extra cardio sessions a week(LIT)
Here is my typical food intake:
M1- 1 scoop Protein (23gPro)
- 11 almonds
M2 - 1 scoop Protein
- 14 walnut halves
M3 - 3 whole eggs
- serving of veggies
M4 - 3oz Chicken
- Spinach, onions, cucumber and
1tsp EVOO
M5 - Either Chicken, Fish, or lean steak
with grilled peppers with EVOO and
garlic.
4-6L of water every day
Totals:
1010cals (55g Fat, 21g CHO, 112g Pro)
My idea was to use the RD until i hit 140lbs and then transition onto the AD to get me to 135ish.
I know that this is going to be tough but I’m willing to continue. SO - any more advice is appreciated!!!
Thanks again,
Kari
[/quote]
[quote]Underestimated wrote:
Kari,
I am impressed by your motivation. Doing the RFFL routine is just about perfect with the RD, but just don’t overdo it. You will definitely be draining yourself.
I would recommend replacing the walnuts or almonds w/real meat(chicken preferably) to get the protein up and you shouldn’t be afraid of going a little over on the cals(200-400) if you are that active. Just make them Protein cals(muscle sparing while on the RD). Your body will let you know the longer you are on the diet.
Seeing as though you didn’t have much weight to lose before going on the AD you could switch at any time with no problems, but the macro breakdown is a little different.
Also, please tell me that you are using some supplements(vitamins, etc.)
Best, UE
[/quote]
[quote]Photo Guy wrote:
I went onto the radical diet for a few weeks to make a target weight that I had set for myself and break a sticking point.
Someone posted some info on this thread on it a while ago but basically you’re following the same macronutrient patern but cutting the calories down to 1200/day to start. You set up a weekly goal for yourself and progressively cut calories (if needed) until you meet the goal weight or BF% that you set for yourself. No carb-ups until you hit that target as well.
Needness to say, cutting calories that low is going to take a toll on your thyroid so supplementation is almost mandatory. Dr D’s brand of supplements for the radical diet are pretty expensive but they do seem to work.
My stay on the radical diet outlasted the small amount of his supplements that I bought and I did end up depressing my thyroid a bit (based on body temp only, no lab work to confirm this).
Hope that helps a bit.
raviraj wrote:
hey guys …wonderful every 1 are doing just fantastic on this diet so far on this diet for past 18 months and doing great …has any 1 read our good docs new book called the radical diet ? and does any 1 has a idea what it is all about ? maybe the outline …seems that that diet is specially for ripping to the bone
[/quote]
[quote]raviraj wrote:
hey thanx for your promt reply …u mean 1200 cals is mandatory ? in the sense whatever ur weight is u have to start from that point ??? u mean its just ad stlye high fat medium protien and low carbs …with no carbs up atall … just 1200 cals right ??? …and how many pounds u lost and how many weeks u were on that diet ?
[/quote]
[quote]Photo Guy wrote:
It has been 6 months since I looked at the eBook and I can’t remember the detailed specifics of whether it was a mandatory 1200 calories or a calculated number…all I remember is that it was 1200.
Fat, protein, and carbs follow the same philosophy as the AD but carb ups only occuring after you’ve hit your goal weight. If you go past the date that you set your target for and haven’t met it, then you start cutting calories…believe there was a plan to go as low as 800. Once you hit your target it’s time to carb up and move onto your next target weight.
I was stuck at a weight between 285 to 282 pounds on the AD and it seemed that no matter what I did I couldn’t break 280 (in hindsight overtraining may have been the cause) so I decided to give the RD a shot for a planned 8 weeks to see what would happen. I bought 4 weeks worth of supplements and dropped from 285 to 278 in a week and a half or so (don’t have the logs in front of me).
After the carb up (sorry, can’t remember the details of the carb ups but I think it was only a 24 hour, clean eating 2000 calories) the combination of being overtrained and on such a low calorie plan really took a toll on me and decided to stop everything for a while and rest up.
In hindsight it wasn’t the right approach for me to take and a week or so out of the gym and eating more would have given better results in the long term (given that I still have a bunch of fat to lose, maybe a different story if I was looking to go below 7% BF) but that’s why I keep good records and review them, so I don’t make the same mistakes over and over again.
raviraj wrote:
Photo Guy wrote:
I went onto the radical diet for a few weeks to make a target weight that I had set for myself and break a sticking point.
Someone posted some info on this thread on it a while ago but basically you’re following the same macronutrient patern but cutting the calories down to 1200/day to start. You set up a weekly goal for yourself and progressively cut calories (if needed) until you meet the goal weight or BF% that you set for yourself. No carb-ups until you hit that target as well.
Needness to say, cutting calories that low is going to take a toll on your thyroid so supplementation is almost mandatory. Dr D’s brand of supplements for the radical diet are pretty expensive but they do seem to work.
My stay on the radical diet outlasted the small amount of his supplements that I bought and I did end up depressing my thyroid a bit (based on body temp only, no lab work to confirm this).
Hope that helps a bit.
[/quote]
[quote]raviraj wrote:
thanx so much my friend …iam just trying to give it a shot for a week or 2 and see what happens as iam really stuck badly on ad now …did u do cardio while u were on the diet ??? i eman what was a rough typical training scehdule ? …iam sorry if iam really asking a lot of questions to you [/quote]
[quote]Photo Guy wrote:
I don’t mind answering questions at all.
Before resorting to the RD I was cutting 300 to 500 calories out of my diet every 2 weeks and had increased both my strength training and cardio.
I had been following the 10x3 for fat loss protocol which was working great until I stopped taking time off, started dropping calories too fast, not noticing that my lifts were all going down and adding in extra interval work when I could.
It all seemed perfectly logical at the time but in looking back on the logs I can only scratch my head and wonder why I couldn’t see that I was setting myself up to stall my progress by burning myself out and overtraining.
I’m writing all this out hoping that you’ll take the same things into consideration. If you haven’t had a break in 5 or 6 weeks of dedicated training, a few days off and a re-feed may break the plateau you’ve hit.
If you go the RD route be prepared to really cut back on what you’re doing in the gym. 1200 calories a day won’t allow you to train at typical AD intensities. I didn’t back off nearly enough to compensate for the reduced intake and it caught up with me pretty quick.
[/quote]
[quote]dissipate wrote:
Photo Guy - how fast are calories supposed to be dropped on the RD?
[/quote]
[quote]Photo Guy wrote:
Unfortunately I haven’t looked at the eBook for at least 6 months so the finer details escape me right now.
I can remember jumping right into it when I did it but thinking back on it I can’t remember if that was my own decision or something I read in the book.
Around page 208 of this thread there is quite a bit of RD discussion and someone (I think previous to 208) had posted up quite a few details before starting.
I’m just speculating now but as with many of the very low calorie diets you jump in head first and try to resist the urge to eat all the goodies out of the vending machines at work.
Sorry I can’t be of more help.
[/quote]
[quote] Photo Guy wrote:
Before this thing runs away into a hijacked RD thread I should post up a couple of warnings and thoughts.
Be very prepared and really do your research before venturing down this path of the RD or any other VLCD. Buy the eBook and really study Dr. Berardi’s protocols for coming off of the GSD. If you plan on spending 8 weeks on the RD as the plan is designed, you need to be prepared to spend an additional 8 weeks transitioning off of it and back to normal eating. Your metabolism will be very depressed, your thyroid function will likely be very depressed, and you entire system will be in the perfect state for fat storage (that means new cells too, once you got’em they’re yours for life to be filled on demand). If you don’t come off properly all you’ll have to show for your efforts will be more fat and a slower metabolism…proceed with caution. 8 weeks sounds like a quick fix but 16 weeks should be the comittment. As bad as a VLCD sucks, the transition off is worse.
Unless you’re morbidly obese and need to drop the weight to save your life, or are carrying a significant amount of lean mass (I started with a lean mass of 205lb and I don’t think that was enough) I would recommend you try other alternatives to a VLCD first.
If you’re still interested please feel free to PM me or maybe we can start another thread on this topic. Don’t get me wrong, the RD is effective but you really need to be fully prepared for the comittment.
[/quote]
[quote]InTheZone wrote:
Hey gang, got the RD right here at home. Yeah, the premise was that the MAX for men is 1200cals, and the MAX for women is 1000cals.
And your right photoman, you only do one carb up day per each week. In fact I believe you said this already but, you don’t get the carb up day until you hit that weight loss goal, which he recommends to be 2-3lbs. per week. You just keep doing these “mini steps” until you get very close to your target weight, then he suggests going over to the AD or MD at that point for a slower finish to the goal.
Hope that helps some of you. cheers.
ToneBone
[/quote]
[quote]dissipate wrote:
InTheZone wrote:
Thank you for the responses DH.
Your comments are like gold text IMO.
They made my day big time, I just got up to check after recieving my book (Radical Diet by Dr. Di), and I just finished reading it.
It reads great, and I probably should have got the AS for bodybuilders, because I probably don't need to start this low on the cals,(1200 max for men), but I wanted fast so I'm ready.
I think I will add in per your previous post the peri/post wkout protein for obvious reasons, which will up the cals a bit. And also, it looks like Mauro has me doing only one carb up after each “mini goal” is reached, usually every 5-6 days.
He starts off with a 5lb goal then after it's reached he says go for 2-3lb for each successive "goal" ea. week. So I guess I'll go with this unless you have any other options for me.
My current stats are:
BW-196lbs. 5’10", started cutting at around 208-210.
Just started Thibs Shoulder Specialization Routine. It’s delt width on Mon, Back,Hams,Bi’s on Tues, Overall Delt Wed, off Thurs, Thighs,Chest,Tri’s Fri, and Post.Delts on Sat.
I just want to put a little extra meat on the ol delts to help with heavier bench movements and for plain delt size/def. too. I have done TBT before, but usually run a 4-5 day split. Anyway, I wonder if I should wait and start the diet after this weekend so it coincides with weekend carb ups.. I'm excited to start right now, but think that would be easier to not f... up the diet by easily remembering "it's Sat,time to eat!! As things get hectic during the week..
Anyhow this 42 yr. old "kid" couldn't be happier to join in with such a great group of guys to start this excellent eating lifestyle...
I will just go over to the regular AD after reaching my cutting goals I guess and sail on like the rest of you all.
Thanks so much DH.
ToneBone
InTheZone wrote:
Just realized an important question I forgot about. Maybe I should start the diet the way you advocate as far as the first 12 days being low carb, as then I will be “flipped over” to the fat burning most definitely.
I just realized that..and he doesn't have a macro breakdown like the AD...Just a very strict list of allowable foods. I guess I could just improvise with the macro breakdown on the earlier pages of this thread..
What do you think DH?
I think this one is mainly for folks who are not necessarily athletes is what it is… damn I blew it a tad, it was like 5 bucks cheaper than the AS for BBer’s…It’s just that I’m actually that low on cash right now that I made a mistake like that. Takin care of the little girl during the day, school at night=no money…lol.
cheeze whiz…
Disc Hoss wrote:
For rapid fat loss, you’d be fine with going to about 225-250g protein for 900-1000 cals. Then have 50-60g of fat, getting plenty of fish oil, otherwise get it from food. Carb meal every 5th day. Keep it to about 200-250g of starches such as pasta. Make it the last meal and then give a few hours before you hit the sack.
This should be done ONLY after you’ve spent at least 12 days doing the induction phase. We’ve got to give your body the “taste” for fat as it’s fuel, then once it has the idea, we drop ingested fat so that your caloric needs are made up with bodyfat usage.
Adapt, then hardcore diet.
I seriously recommend you get some BCAA bulk powder and take it in one of two ways.
-
take 6+ grams (to get at least 3g of leucine for protein synthesis stimulation) between meals and at bedtime
-
take 20g 1/2 hour before you train and then another 10-20g during.
You really can’t beat BCAA for keeping muscle up and fatigue down while dieting.
Best,
DH
[/quote]
That’s some good detective work to find all this information!
Great work, dissipate.
I haven’t been cycling the RD for a while, but I’m thinking of starting it back up for 2 days a week after my next CHO up.
So, I’ll have 4 days of standard AD at a defecit,accompanied by weight training, 2 days of RD with some very light cardio, and 1 CHO up day.
We’ll see where this takes me over the next few weeks.
Thanks for starting this thread.
This is great work on your part. Imagine if people actually researched things before starting a thread? Imagine how much more fruitful the discussions would be?
In any event, nicely done.
Thanks! It’s Photo Guy really - he told me the RD discussion began from about page 208 
does anybody have the RD ebook? I am having trouble finding it. I have been on the AD already for about 3months but I need to break out of a plateau I am in cutting.
Thanks
Shane
I’m curious about this and hoping to save $30 on the ebook, and rather put $30 into the gas tank.
I’ve read the thread and I’m trying to piece together the information. Here’s my interpretation as I don’t have the book.
-
Diet at 1200 KCal a day for men. Take Fiber and Fish Oil 3 TBL a Day.
-
How Much Protein Do You Need? Lean Body mass times 1 gram protein?
-
Carbs less than 20Grams per day.
-
When and how do you carb up? Would it be best to schedule your workouts so that you carb up after a workout?
-
I saw something in there about 800, 1000, 1200 Kcal and then a carb up.
Thanks
walleye
I would do what Disc Hoss says. He is the AD master.
I PM’d disc hoss, I hope he responds or at least sees this thread.
I’m curious about this and if it works, for how long should you stay on it.
I meant read what he wrote about it… the information is all there, really.
OK I re-read the post, I understand the post I’ve inserted Dischoss comments and I have a few questions which I will put in quotes
1200 Kcal MAX for men
1000 Kcal MAX for women
2-3 pound loss then carb up
Disc Hoss wrote: �?�For rapid fat loss, you’d be fine with going to about 225-250g protein for 900-1000 cals.
“Is this a flat number or do you compute it to 1 gram protein per 1 pound Lean Body Mass?”
Then have 50-60g of fat, getting plenty of fish oil, otherwise get it from food.
“3 TBL spoons a day will be 36 grams of fat from fish oil, the rest coming from chicken breast, sirloin, and venison”
Carb meal every 5th day. Keep it to about 200-250g of starches such as pasta. Make it the last meal and then give a few hours before you hit the sack.
“Consume 200-250G carb in one meal before bed in the form of pasta?” “So low carb all day, then slam 200G of carbs every 5 days if you lose 2-3 lbs?”
“Do you keep the carb day at 2000 Kcal or Below?”
�?��?�This should be done ONLY after you’ve spent at least 12 days doing the induction phase.
“What’s the carb levels on the induction phase? I missed this.”
“What are the carb levels for the maintenance phase?”
“Would I be fine on day 5 to take Surge post-workout, then consume the remainder of my 200-250G carbs in the 2 hour window after my workout?”
bump