Brother, I'd suggest you run from any concept of "cutting" right now! You are in noposition to worry about polishing when you need a foundation. Build a building, thenwash the windows and hang a sign.

You need to stick with at least 2000 cals and follow the AD strictly. After 6 weeks, seewhat you are looking like on muscle and body fat. From here, you'll likely want to beginadding 200 cals to your daily total (2200) for another 2 weeks and then re-evaluate.This moderate stair step approach will tell you just what it takes for you to gain, andwhat might be a bit too "ambitious" as far as caloric intake.

DH

Also, if I recall, the cutting section is after the massing section. Doc assumes this orderand is implying that a large reduction can be undertaken from a mass cycle caloricsurplus. I don't believe he had such a sharp drop in mind from the maintenance/start-upamount.

Ghost22 wrote:AceDeuce wrote:Yeah I usually try to keep protein under 230g. Should I lower it even more? Usually thismakes my daily % about 35% protein as recommended...

Also, im typically getting 10-15g of fiber daily and experiencing no digestive/bowelmovement problems. Should I strive for more fiber anyway?

I ate tons of protein, 250+ never had any trouble, and yes I always took more fiber justto make sure things went...smoothly.

Take Fiber Choice tablets, you can get them at Wal-Mart, they don't taste too great offthe AD, but while on they're like a treat.

They're chewables.

You'll have to go by feel.Too much protein=bad for me.Might be fine for you.

If you're below 200 pounds and getting 250 g of protein you're using extra cash onprotein that turns into sugar.I think,kick me in the arse if I'm wrong,that DH gets around240 g of protein.And he's Hoss.

Bottom line,go by feel.If you have strong energy and keep the fat off,go for it.

Protein...

I found that on the AD, I can take in less protein and still get the results.

I am usually between 255-265...and used to take in about 250-275g/pro per day.

Now, I take in betweek 220 and 240ish...but more towards 220 normally.

Wolverin wrote:I'm going to Paris with my girlfriend for 5 days.Is it OK to keep those days medium-carband go for 6 days of no-carbs wehn I get back home?

If i were you, i'd try to be total carb-depleted by the last day before the trip.

You shouldn't worry too much about the period afterwards, because, as there has beenstated by more experienced ADers than me, having been on the AD for a while yourbody remembers and restores the fat burning mode a lot faster than in the initialadaptation.

However, in case you really wanted to stick to the low-carb mode, i think it wouldn't beso hard with all the vegetables and meat you could have when eating in restaurants,planes or elsewhere outside home.

g.anagno wrote:Guys (and ladies),

What about some stats (duration, weight lost, conveniences-difficulties, tweaks and tips)from those who currently use (or have used)the AD for cutting?

Garethe made an interesting start and i think this would give a fresh kick to the thread,now that the hot days are closer and a lot of people are looking for a leaning out diet(the temperature right now in Crete Greece is 24 degrees Celsius and we're lookingforward to the day we go to the beach).Let's get our five star ratings back!

I started the diet in July of last year. Within the first two months I dropped 25 lbs scaleweight while continuing to add strength. I am a powerlifter/ strongman trainer so I didnot keep track of BF% or inches, but I know I got leaner and I kept getting stronger.After that, my bodyweight stalled out and has stayed about the same while I continue toup my lifts.

I should add that I have never counted calories on this diet, just went by the generalguidelines. I am considering starting to at least keep track of what I eat for the sake ofknowledge, and then maybe using a true cutting cycle as summer gets closer.

AceDeuce wrote:Anyone notice a decrease in...ahem..gastro-intestinal stress? (read: gas) while on thelow carb part of the week? I'm still on the 12 day introduction phase and have noticed Irarely have gas. Is this typical? Does this phenomenon change on the carb-ups?

I never have gas low carb, but have way too much gas during the carb up!

uturedave wrote:In totalling the carbs for the day, would you count the carbs in, say, broccoli andspinach... or eat as much of those as necessary to get your 5 servings, THEN count onlyany bread, rice or "other" carbs?

Or do all carbs count, no matter how healthy they are? (And yes, I already know yousubtract the fiber.)

Speaking only for myself, having read the AD where Doc said that after the initialadaptation phase one should find his own carb limit, i decided that i should have all thevegetables i need and not care so much about the 30 gr limit as long as no starchy orsimple carbs are consumed.I've done that after 3 months on the diet and didn't feel anything wrong.I eat veggies with every single meal (i think Berardi is right on this) avoiding carrots,potatos and beans and sometimes my carbs (without fiber) count over 45-50 grams,

coming only from the veggies though.

That's pretty much how I am now. I eat a ton of Spinach, broccoli, etc.

BTW, I have to thank your people for Feta Cheese. Good shit. I mean, not as great asItalian cheese, but pretty close :O)

Except for the cottage cheese (which i like but i think of it more of a vegetable/yoghurtcheese-like product) feta is the cheese with the higher protein:fat ratio with less carbsthan cottage and a very strong taste.I literally grew up on feta cheese and I'm almost addicted to it.ALWAYS buy it from Greek sources (too many bad imitations...)

I've said this before. When I make sautee spinach in EV Olive Oil, and then add eggs andfeta cheese, I almost get high from eating it. I'm not even making a joke...it's euphoric.

BGB wrote:

But what if you get puffy and bloated literally after your first carb meal? Seriously I do,should I stop after jsut 2 meals maybe?

It is not possible to take all the carbs you need to fill your muscles with glycogen only intwo meals! (assuming you're depleted and not had any significant amount of carbsduring weekdays...)

If you get bloated so easily try making your first three carb load meals kind of"introductory" meals starting with a minimum (for the load)amount of carbs, say 50 gr,coming from low glycemic foods and gradually increase the amount. Don't start withsimple sugars which raise your insuline levels skyhigh with all the relativeconsequences...

You can also have the higher carb meals before bed, so you don't feel much of the side-effects.

In general, when i feel bloated early in the load, the most common reason is not beingproperly depleted (missed workouts or cheat meals on weekdays)

My humble 2c

Jillybop wrote:I'm doing well so far with the AD, but still looking to drop those last 5lbs. I really likedhow I looked at the end of the first 12 days, but haven't gotten that lean since startingcarbups. My first few weekends were not very "clean", but the last 2 have been muchbetter.

I was wondering if it would be good or bad to either go to a 1 day carbup or stretch itout to 10 days between carbups or totally skip one weekend??

I'd appreciate any thoughts - thanks!

Form what I understand, dropping the length of load (from 36 to 24 we'll say) is a bettermethod than dropping the frequency of the load (from 5 to 10 days in your question). Ithink it has to do with muscle preservation and the metabolic drop that would occur ifmuscle is lost. I think I read something to that effect in the past thousand pages or sohere!

Find better cheese, look at the labels inthe grocery stores. Most cheeses have hardly ifno carbs.... at least the ones that aren't lowfat.

thanks and you're right. I've been to the store and found lots of cheeses with hardly anycarb content.It's just that I was used to buy my cheese etc at the deli and so I had to find thenutrition facts on fitday. Fitday gives different macro's. So I better stick with prepackaged now. Doesnt taste as good though!!

PublickStews wrote:I have a question about non-panting cardio. I was inspired by the "100 workouts toripped city" article, which emphasizes morning cardio sessions when the body is leastequipped to defend its fat stores. On the AD, is it necessary to do it fasted for thiseffect? I would assume that on Sunday and Monday mornings you'd need to be fasted,but what about the other days? I'd think that a cardio session on Thursday, while on theAD, would be the same as a carb-eater doing a morning fasted session.

Fasted or not is of some importance when you burn carbs for fuel and your insulinelevels vary through the day.

When fat adapted (that is fat fueled), insuline levels are steadily low all the time (exceptcarb-ups of course) so timimg of cardio doesn't matter at all.

Same goes also during carb-loading, because in spite of consuming huge amounts ofcarbs and having sky-high insuline levels, your body still burns fat for fuel and uses it foryour aerobic activities any time you do them.

Time to stop the blah-blah for today...

Just a personal observation from my nearly two months on the AD:

It really does seem true that the AD is protein-sparing. Although I'm not keeping strictobservations on my protein intake, I'm probably taking in no more than 150g of proteina day (compared to before the AD when I was taking in 300g every day).

This is saving me money, and I'm lifting heavier than ever.

zdrax wrote:That's not what I was asking. I'm asking at the onset of the load, should I be eating highfat and protein up to the load? It just doesn't seem like a good idea (coming from a"traditional" nutritional background) to combine a bunch of carbs and fats all in one day(i.e. eating lots of fats up until say 2pm on a Friday then jumping into carbs a few hourslater). Maybe I'm fundamentally misunderstanding something about the diet.

I think your question WAS answered. In the "traditional" nutritional thinking whereburning carbs for fuel is a given, when your glycogen stores were full (which is the casemost of the time during the day) all the excess nutrients (carbs, fat, protein) wereconverted to fat thus making C+F meals a no-no due to their bigger pure energy loadcompared to other meal combinations.

When burning fat for fuel (and have your glycogen levels low like before the carbload)every gram of carbs you take is converted to glycogen in the muscles and liver untilthose depots are filled, no matter what other nutrient is in your stomach and blood. (youstill burn fat for your activities despite consuming carbs).

AFTER high glycogen levels are restored, more C+F meals are indeed a bad idea, sincethe extra carbs will make you fatter but, hey, that's when the carbload ends.

I've taken the plunge! After messing with diets and different macronutrient splits, andhaving earlier entertained the idea of pursuing the AD way of eating, I actuallyrediscovered and stumbled into the AD.

I was on a work related trip for five weeks. My training schedule and diet went all to hell.I had been following your standard isocaloric diet, focusing on lots of fruits, veggies, leanprotein, and good fats. My progress had more or less stalled. Due to a variety of issueswhich arose while I was away from home, my physique began to suffer. While I wasgaining strength, I was also putting on some appreciable fat. I returned home from myextended stay a week ago.

I decided to then figure out on my own what diet would work best for me. I startedmanipulating my macronutrients, keeping track of how I felt during the day, how trainingwas going, and general mood. On the first low-carb day (sub 75g), I felt fantastic. Now,I've always done well on lower carb diets both for mass gain and cutting purposes. Iknew the AD was the grand daddy of this type of eating, so I tested the waters evenfurther and integrated a few days of true AD style eating.

I crashed the evening of the second day, and awoke the third day a new man. I hadmore vigor and motivation that morning than ever, and to think I had nearly convincedmyself that "this diet wasn't for me" the night prior. A single cup of coffee lit me up!Combined with a healthy serving of eggs, sausages, and spinach, I was moving atspeeds heretofore under of for me at 6:00am.

Not only was I benefitting physiologically (no more afternoon crashes!), but mentally Ifelt more stimulated. Work hummed along at an efficient and rapid pace, and my moodand confidence levels were at a place I'd never truly experienced before.

I doubt this was a psychosomatic reaction given that I had convinced myself that "thisdiet wasn't for me," and that I was simply hanging on just to confirm it. And let's noteven go into the workout. Normally I stall out about half way in to a heavy session oflower body work. Not so this time around! I hit PRs on both deadlift and decline bench.

I got in a solid five days of solid AD eating and hit a quick 6 hour carb up this eveningbefore plunging in for the next twelve days. For those who have considered this diet andmay be waffling, here are just a few of the results I've seen in just the past five days.

* A decrease in obsession with food and increase in satiety. I don't think about food anymore. No carb cravings, and no random hunting in the fridge. And I am a VERYdisciplined eater already. This has squashed all mental anxiety related to food. I find Ican objectively look at how much food I'm intaking and manipulate it without unduestrain. Waving calories normally has been very painful for me, but doing so on this diet

is painless!

* A decrease in stress! I'm a very high strung type A personality with minor OCD. I'venoticed my OCD symptoms have subsided dramatically and I'm able to mitigate thestressors in my life more efficiently.

* Improved mental acuity. I don't feel run down, bogged, or drained. I feel very "awake"all day, and don't have odd bursts of energy (say at 8pm at night). My diurnal cycleseems to have reset itself for the better.

* Umm, my waist size has decreased by nearly an inch, and ab definition has increasedwhile muscularity and strength have also shown significant gains. What else do youneed?! Ooh, how about improved endurance during intense anaerobic activity (MuayThai).

* Improved mood. I feel more assertive and confident. Even my friends have made notethat I've seemed more sociable this past week. And I'm damned sociable already!Although too be fair, my new job has eaten up a lot of my physical and mental time.

I'm eating between 2000 - 2500 calories per day. Here's a sample of what I've eatenduring the week:

Meal 1 : 3 whole eggs, 5 egg whites, 1 tbsp (natural) peanut butter, 1/4 tbsp butter,spinach

Meal 2 : 1 serving MD, 2 oz almonds

Meal 3 : 8 oz chicken breast, 1 1/2 oz walnuts, broccoli, cauliflower, limited amount ofcarrots

Meal 4 : 8 oz london broil, 1 tbsp olive oil, broccoli, cauliflower, limited amount of carrots

Meal 5 : (PWO), 2 serving MD, 2 tbsp peanut butter, 15 blueberries

Meal 6 : 1 oz almonds, 2 Flameout capsules, 5 fish oil capsules

My weekend carb up was pretty small, but I packed a lot in into a short time span.

From 3pm - 8pm this evening I had a big plate of Chinese Food (Mongolian Beef w/steamed rice), 5 grapes, 1 1/2 cups of Raisin Bran with 2% milk, 1 full bag of fat freepopcorn, and 1 whole wheat bagel with 1 tbsp natural jelly.

I need to read through the entirity of this thread and get ahold of Dr. D's books andperhaps the NHE. I can't wait for tomorrow's workout and subsequent pump of doom! I'llkeep you updated!

I've been flipping through some threads this morning and came to a startling realization.Most of us are brainwashed, especially when it comes to cutting, at least from what Ihave been reading. People are starting cutting diets, or the AD or any other lo carb stylediet, and when they lose a large amount of weight the first and second week, they panic."I'm losing too fast, I'm losing muscle, etc."

It seems that everyone either forgets the water equation or they just don't know aboutit. The first week or two, you are going to lose alot of water weight. No reason to panic.IMHO, the 1-2lb guideline applies after a few week breakin period. At least for me itdoes. I know after a carb up, I pee ALOT the next day or two after returning to thenormal lo carb weekly eating.

Quick update guys. Just finished the second day of my true induction phase (I've beenlow-carbing it for awhile and got in four < 30g CHO days last week before a 6 hour miniload on Friday, prior to my 12 day acclimation that began Sat. I crashed on the first daylast week.). Funny story - I actually started crashing last night (end of the first day,who'd a thunk it). I had worked out, came home, and around 8pm starting feeling likeabsolute crap. I konked out at 9pm.

Woke up this morning and could tell I was still in the midst of my metabolic shift. I had amassive omlette with some canadian bacon. Some almonds for a snack and then fifteendeep fried chicken drumettes with Frank's Red Hot. I can't even remember the last timeI had a food that was deep fried.

I went out for a light jog after lunch and started to physically break down. I couldn'tmove my arms and legs - I felt like I was back in Middle School, trying to run the mile(i.e. I was NOT athletic then - I was tubby). I had a weight training workout scheduledwith my lifting buddy two hours later.

Skip ahead, still feeling like crap. I struggle through three sets of bench pressing fortwelve reps. I told my buddy I had to take a breather. After just five minutes of rest, Istarted feeling better. A lot better.

From that point in the workout on, energy just started coming in droves and I ended upgetting one of the sickest pumps I've ever had. Absolutely ridiculous. I imagine it'spretty rare to "complete" a metabolic shift mid-workout, but I did.

I'm back and rockin for the next ten days. By the way, I think this diet is improving myalready stellar guitar playing. Rock and roll guys!

This Sunday something very strange happened.

Being fully fat adapted, I had a mid-week spike of 250 gr CHO (due to very demandingworkouts), so i decided to limit the weekend carb-up to one day.

The funny thing is that i tried hard to consume 500 gr CHO during the day. Didn't cravecarbs at all which is very unusual for me. In fact i didn't have any strong desire for anyfood i could imagine altogether. I ate only beacause i knew i had to and keeping in mindthe notion of food as fuel for the body.

The realization of this fact made me happier than i would be from 5 lbs muscle gain.

For sometime now i try hard to break the strong bond between food and pleasure. FoodIS pleasure but this doesn't have to happen necessarily or every time you eatsomething.

Maybe this attitude is the key to any minor or major physical transformation. I feel like imade a big step forwards.

mikemazz wrote:ok man you calmed me down.ill chill on worrying to much about the ribs. i just takethings so seriously sometimes and this is one of them.lol thanks again

Atkins reccomended the boneless chinese ribs...said that although they were basted in

the sweet sauce, most of it is cooked off...I wouldn't have thought that but hey, it's hisdiet haha.And, who is stricter with carbs that him? So, I eat them sometimes.

g.anagno wrote:

For sometime now i try hard to break the strong bond between food and pleasure. FoodIS pleasure but this doesn't have to happen necessarily or every time you eatsomething.

Maybe this attitude is the key to any minor or major physical transformation. I feel like imade a big step forwards.

Interesting...happend for me too recently. I used to see ice cream or cake and just wantthem so bad...and be able to fight off the craving till the weekend...but now? I see them,think, "looks good" and just pass. I haven't had any junk food for 4 weeks now. I feellike a friggin machine. Football season is coming and I need to be in top shape...and themore green vegs + olive oil I eat, the better I feel.

Basically, I'm never hungry from all the protein, fat and fiber, so eating is just likesleeping...something that needs to be done, rather than this big event. Afterbreakfast...I could literally go till 6pm with out eating if i wanted to, I don't, but I could.

My feelings exactly. I have forgoten how it feels to be HUNGRY and that's the way itgoes even on below maintenance cals.

When i was on moderate carb diet (100-200 gr/day) the thought of next meal made myheart beat faster!

Now that i don't crave food so much (nearly at all), i feel i became a little more "free"just like when i quit smoking and regular heavy drinking.

As far as guilt or anything like it... Just remember what I told a client of mine thismorning...

We were talking about waitresses asking if we are on the Atkins Diet when we ask tohave the potatoes or bread deleted from our orders. It's not usually worth theaggrivation to tell them "Well, we do a carb-up every five days". They just assume it is a"cheat day" and it's that simple.

It IS NOT that simple. The fact is that this "cheat day" is not for our oun psychology orfor a "break" from low carb dieting. It is a NECESSARY part of our program. We HAVE TOcarb-up. To call it a "cheat day" is doing Dr. D a disservice.

So don't feel guilty at all. Just remember, even if you don't want a cheat day, the fact isyou NEED to do it or the AD will fail you.

thanks derek.i just ate four slices of pizza.keep telling me why i need these carbs!i need

the motivation to slam em!its so funny on days 1-4 i was so looking forward to this day and then it came and imtired,headaches,feel gross full and have cramps!lol these were supposed to be the fundays!

Day 13! On Friday and Saturday I did a protein and fat load - I was slaggin it in the gym.Lo and behold it worked! I downed nearly 6,000 calories on both days with roughly 70 -80% of my calories coming from fat. My carbs went above the 30g CHO threshold (camein at around 50 or 60), but I imagine the sheer amount of fat will make that amount ofCHO intake negligible in the long run.

Also, can someone be addicted to the serotonin release caused by the consumption ofcarbohydrates? I found myself eating and for the first time realizing I was trying to elicitthat physiological response, but wasn't getting it because (duh) I was eating protein andfat. I've classically conditioned myself to expect that serotonin response on the weekend.This was (literally) the first time since I've started my physique recomposition efforts,which was over two years ago, where I didn't eat a higher proportion of carbs on theweekend.

That said, I love being a fat burner. I have noticed that my energy system sessionshaven't been as fruitful - my legs just feel dead. I know full adaptation can take an orderof months. It's just rough because I'm a competitive martial artist. On the upside, I don't"gas" nearly as quickly, but I find muscle fatigue accumulates more rapidly. Is it possibleone's BMR is higher when consuming only P+F. The weekend load seemed to helpsomewhat. We'll see how it goes after I start the main portion of the diet.

Also, a word to the wise. Beware excessive caffeine consumption. When you come down,you come down HARD on this diet. I've always been able to mitigate the effects of coffeejust because I'm drank it so consistently for so long. A late night intellectualconversation and practice with my band led to coffee, and I crashed super hard thefollowing day. I'd already had my metabolic "crash" on day 2 and 3 of this diet, so Iknow it wasn't me shifting.

Technically, tomorrow should be my carb up day. I'm not as lean as I want to be yet, butI feel like the adaptation phase has run its course and it's time to shift over to the 5/2standard. I plan on doing the wave loading of calories discussed earlier in this thread.One of the big benefits of this diet is being able to objectively look at food and foodintake, and manipulate it without putting a lot of emotion into it. Knowing that I'll onlyeat 1500 calories on day on this diet doesn't scare me like it does while being on ahigher carb diet.

Keep rockin guys!

gnew70 wrote:Has anyone ever started the diet on a sunday at around 6pm, and did the 5 days lowcarb until like friday evening at 6pm and then started the carb load, until sunday?

While this is not the standard guideline to make the shift on the anabolic diet, it is closeto what is recomended on the Natural Hormonal Enhancement diet by Rob Fagin. In thisthe startup phase is 7 days with carbs held under 20 grams.

I did the Anabolic Diet from August-Jan, and while I saw OK results, I believe I couldhave done better if I had been able to play the carb ups a little better. With the NHE,which I am currently on, I felt as if I made the shift much quicker and the carb ups aremore fool proof-every 3rd and 4th day, ie a Sunday then Wednesday, Sunday, etc. The

guidelines are you eat 100-200 grams of carbs on the last two meals of the day with atleast 70% or so being from starches. Also at these times, you are to keep protein and fatunder 20 grams at these two meals.

I didn't mean to get off on a tangent, just thought I would outline the NHE for those likemyself who like eating the Anabolic way, but might ulitimately be compromising resultswith the leniancy that the weekend long carb ups can offer.

March 24th, 2006...

Friday night...

6pm...

1 turkey sandwhich on whole wheat1/2 a large cheese pizza8 BBQ wingsBowl of Kashi Go Lean Crunch1 slice cina-flavored coffee cake1 shortbread cookie1/2 a whole wheat bagel with jam2 cups vanilla ice cream1 bag fat-free popcorn1 Metabolic Drive bar1 handful Chex4 cups skim milk

9pm... carb coma!

I woke up this morning surprised to find my stomach full but not particularly distended. Ifigured since the load was so fast and severe I'd assuredly put on fat - I appear to havenegated that bullet however. I decided to extend the load into this morning a bit. I'mstill two pounds lighter than when I began the anabolic diet two weeks ago. I alreadyhave a sick pump going on.

This morning's collateral damage included an apple, a whole wheat bagel w/ creamcheese, and two bowls of raisin bran with skim milk. I can see myself smoothing out soI'm going to reign in the carb consumption as I feel darn good (and very full). I'llprobably rely mostly on fruits and oatmeal for the rest of the day, if that. I'm just so fullat the moment!

To think that this is how I used to eat when I was a kid everyday, plus about a gallon ofcoca cola. No wonder I was fat!

By the way, where has DH been lately?

egcabanissiii wrote:Just polished off 4 small hamburger patties and 4 slices of cheese.

Total Kcal for the day: 2800

10 g carbs

Got the blood work back and the HDL and LDL don't look good. I will stick with this dietfor a few weeks then test again. If they readings are still bad, I may be looking to moveto T-Dawg or something that seems a little easier on the beef.

Any comments or suggestions?

Thanks.

How long are you on the diet? If you're not long enough (a couple of weeks or more)those readings may result from the former way you were eating.

The only way high fat consumption doesn't lead to lower cholesterol levels is when youconsume mostly/exclusively saturated fat.

It is well established that mono and especially polyunsaturated fat are the best drugagainst high LDL, so do yourself a favor and consume as much of the latter as you can.

Also, fiber is very crucial and is strongly suggested in cases of high cholesterol.

Agreed. Also, if you are that concerned, sup in some fish for some of the beef. Salmonand other omega-3 fish will bring down your overall sat fat intake. Or buy leaner cuts ofbeef. But, you must keep the fat intake high...thru olive oil or flax or whatever.

Personally, I eat red meat 2-3 times a week and never have problems. I feel best whenmy proteins come from a variety of places...fish, beef, chicken, shell fish, eggs, etc.

Now, about fiber...EAT IT. A lot of it. My brother, who is no longer a lifter, but a thin guywith high cholesterol dropped his numbers significantly by adding a lot of fiber and fishoil to his diet. Plus, if you are eating all that meat, it's gotta come out sometime.

Give it a good 6-8 weeks minimum. And don't live on beef. Doc (if you have/read hisbook) doesn't in any way limit the diet to red meat. While steak is highly touted by manystrength athletes, you may need to eat moderate read meat, and plenty of chicken,turkey, olive oil and FISH OIL. You sound like you might need to read the Metabolic Diet,Anabolic Solution, or even Natural Hormonal Enhancement to get a handle on whatyou're doing.

Don't make the mistake of branding the AD a "red meat only" diet and then discard itafter a month of use. That doesn't serve your purpose well at all. In all seriousness, itseems like you're understanding/study of this diet is lacking and that is something youshould fix, pronto. Know why, and I mean really why, you do anything, especially withdiet.

I can't say it enough, if you aren't getting a minimum of 1.5g total EPA/DHA then youare not being too smart. Of every supplement I use, I'd never go without my fish oil.Yep, even more than protein powder.

Get it, use it.

Best,DH

tpierce wrote:I know this is nothing new, but I am always concerned about health with a family historyof heart-attacks. I can't help but flinch when I see recommendations for heavy whippingcream, bacon, etc. It seems like such a bad choice for any low carb diet. Same with toomany full eggs.

First off, would it be more appropriate to do this diet eating something like this?

ChickenFish/Salmon/TunaLean Meats onlyTurkey BreastTurkey/Beef JerkyWhey (Low Carb)

Low Carb MilkCheese in Moderationetc

Fish Oil, Flax Seed Oil/Seeds, Olive Oil, etc

Bottom line - I don't see a problem at all eating 50-70% fat as long as the ratio is morelike 5:1 Poly/Mono to Saturated Fats and protein that is lean.

Am I wrong? Is there solid medical recommendations for eating way too much saturatedfats? Short term may be ok, but long term? I am a little concerned that we arerecommending a good "diet" with very bad health concerns.

Maybe my concern is for us over 35 people? It just seems so dangerous to overdue it onsaturated fats.

Can this program work on a more lean protein and healthy fats and eliminate the foodson the diet that are actually bad for us if not in moderation?

Not a bash, just a concerned lifter and healthy eater looking to cut and then add somemore size.

In short, yes. It would be fine. I do disagree about whole eggs. If you are thatconcerned, get the Eggland's best Omega-3 eggs.

Read the AD book...also read Udo's book on fats. Sat. fat shouldn't be completelyavoided, but I don't see a problem with stiving to get the majority of fats from mono andpoly unsaturates.

There is solid medical recommendations for the type of fat ratio one should dailyconsume: 33% sat, 33% mono, 33% poly.

There aren't actually foods that are bad for us, only quantities of some foods (larger orsmaller) that are bad for us. Our bodies need everything.

Eating lots of sat fat coming from tasty foods like bacon or whipping cream is justanother tool that helps people to an easy start to the AD. I'm sure no-one who's longenough on the diet relies too much on sat fat to satisfy his fat needs.

Dr. D actually warns against this approach in the AD book. He says this is an instancewhere people are staying true to their "high carb masters" while simultaneously trying todo the AD and it just won't work. He says turkey, chicken and fish should and cancertainly be used but the staple meats still need to be beef/steak, pork, etc..

Absolutey fine. Just keep your fat % at 40-45% minimum of your total intake. This is agood precaution for those with genetic tendencies etc..

Fish oil is your best friend. 2-6g of EPH/DHA. To get this I have to take in as many as 15caps from my Member's Mark at Sam's Club. Still cheap though. Eat plenty of freshacceptable veggies.

You can limit sat fat to about 1/2 of your total fat intake of say 45%.

example:3000 cals1200 cals of fat (40%)@500-600 cals of sat. fat@600-700 cals of mono and poly's. Mono is best and is found in various meats todiffering degrees and of course olive oil. Your poly's will come from fish oil and somefoods.

This will be plenty of sat. fat for T health. Then olive oil, fish oil, and some slo-niacin aregood too. Slo-niacin, used in a slowly ascending fashion to allow for toleranceindividualities, is good for cholesterol levels. But just keep in mind, your loads should bequality. Its the triglycerides that are becoming the prominent suspect instead ofcholesterol, and a crappy load can lead to not only a disappointing workout, but alsopoor lipid profiles as well for those who are genetically predisposed to such.

Your word for the diet: Quality. Eat only quality foods as often as possible. Now, don't bea freak, but be smart. ;-)

Best,DH

I think that some people do go overboard with the bacon and full fat beef at first...it'snatural. But, after many years, I find myself eating more fish than beef. Basically, myprotein list goes something like...eggs, fish, beef, shellfish, cheese, chicken, variousothers like duck, pork, deer which are eaten occasionally.

I would prefer people stick to good Italian or Greek cheeses...asiago, romano, feta, freshmozzeralla, etc. Stay away from the highly overprocessed american stuff you find inslices ...ewwww. hahah.

I said this earlier, but, there is some kind of chemical in feta that almost makes me high.I feel great after eating it...similar feeling from parm. reggiano.

Like G, and DH said, use fish oil. Use flax sometimes. Olive oil...fresh, virgin, in a tin ordark glass conatainer. Preferably greek or italian. Spanish olive oil is good too, i justprefer the other two.

Personally, I take fish oil caps and use flax meal, which gives me both EFA and fiber. I'llmix in 2 Omega 3 eggs into a four egg omlette.

If anyone has read Udo's book, in it he clearly states that cholestrol has gotten a badrap. Sure, there are people with genetic problems, but for the rest of us, eating shrimpwill not raise our numbers...the cocktail sauce has a better chance of doing that.

Udo also goes on to talk about the importance of fiber in removing excess chol. from thebody. I can't find my book or I'd write what he said specifically.

Bill starr also wrote in his book "Eggs are high in cholesterol and the medical men

continue to tell patients to avoid a diet which is high in eggs. Nonsense. Eggs alsocontain lecithin. In natural foods containing fat, there exists a naturally-ballancedcombination of cholesterol and lecithin. Lecithin is a homogenizing agent, capable ofbreaking fat and cholesterol into tiny particles which can pass readily into the tissue."

Soooo...

-Eat eggs-Eat fish-Take fish oil-Use good EV Olive Oil-GET YOUR FIBER!!!

zdrax wrote:Nice to hear back from you DH! The AD has me cruising along nicely and I'm more ableto manage my carb loads. I'm still going for a balls out approach, but will taper back thejunk next week.

Question for the veterans - I really like doing a twenty-four hour carb. I load reallyintensely starting at lunch Friday until I hit the sack. I then do a more relaxed intakeuntil Saturday morning at lunch. How long should I wait between my last high carb mealSaturday and my first protein and fat meal? I've been putting three or so hours inbetween, and usually workout in that period of time. Is that interval too short?

Given that while on the load we still burn fat for fuel, i think that this carb consumingperiod is not such a great shift for our body's basic function so a transitional (after orbefore) phase is necessary.

When my loads finish before the end of the day, i eat the next meal three hours after thelast one, as i would do any other day.

As long as load duration, i found that except for being on a cutting phase, trying to getall the carbs you need in only 24 hrs is a little bit distressful and much less fun. The carbload/weekend combination has become some sort of a celebration for me.

speedy5323 wrote:This might have been touched on somewhere in the thread already, however, it'sstarting to get a little lengthy searching through nearly 2000 posts, so I'll come right outand ask it..When do you find is the best time to weigh? Oftentimes numbers can differ sodrastically between the carb ups and when glycogen depleted, I find it hard to determinemy "actual" weight if there is such a thing.

I would pick a consistent day when you are more delplted, probably a Thursday or Fridayassuming you carbup on the weekends. That way any left over water retention from thecarb up is gone and you will get a more consistent reading.

Personally, I don't think I'm getting enough fish, but hell, it's much easier to find meator eggs on the road than properly prepared fish that doesn't taste like ass.

That said, I am gulping down fish oil and flax oil caps by the handful each day. Also, I'mhitting the omega eggs too. I find that I like them best fried in olive oil. I know thatsounds a little nasty, but the high quality olive oil works out nicely. I think I ate 8 ofthem today. Yummy.

I wouldn't worry about the fish. Looking at your ratios of fat, I'd try to get an even split

between the three types. An over-preponderence of saturates in comparison to monosand polys can be detrimental to fat loss. Remember your fish oils!

With regard to energy, encourage her to push through it. I found my sleep requirementsincreased dramatically during the "break-in" phase and have since leveled out. Also, it'seasy to undereat on this diet. It could be as simple as her not ingesting a sufficientcaloric load.

Here's some info on the Anabolic diet by a guy named Leo Costa, Jr. I was interested toknow what those who have spent enough time on this diet to make a judgement aboutthe diet thought of Mr. Costa's claims. I am particularly interested in what Disc Hoss'sand IL Cazzo's take is on Costa's claims.

I went on the anabolic diet when it first came out. But I was only on the diet for about 6months. Yet other than the extreme focus and mental clarity I experienced AFTERmaking my way through the somewhat grueling '12-day shift'; I really did not make thatgreat of gains in muscle mass and/or fat loss. This was a long time ago, so I am now (onday 2) giving it another shot.

http://www.otsdirect.com/...bolic_diet.html

Canadian Sports Doctor RevealsAmazing Diet Secret That Replaces SteroidsAnd Forces Your Body To Melt Fat LikeButter In A Microwave!

Are you finally ready to turn your body into a tight, lean and almostfrighteningly-powerful muscle-stoking machine that makes "juice-heads" faintwith envy? plus have an endless surge of natural energy 3 times the levelyou have now? This important message will change your life forever!

A year from today, every athlete and bodybuilder with any brains will see the truth ofwhat I'm about to tell you. Right now, though...

You're Going To ThinkI'm Completely Crazy!

I don't care. I know what I've got here, and it's just too incredible to keep a secret anylonger. And if you'll give me just 5 short minutes to tell you what the "insiders" inbodybuilding already know... well, my friend, I believe you'll be happy to have peoplecall you "crazy" too!

What all the fuss is about is a new way to scientifically manipulate the way you processfood in your system. But don't you dare call it a "diet" ? this is a "biological strategy"that works like magic to change you at the cellular level into a "natural steroid-pumpingboiler room". Almost immediately:

You'll feel a red-hot "anabolic boost" that dumps soaring levels of fresh testosterone intoyour system at an astonishing rate... allowing you to pack on rippling new muscle soquickly I guarantee your friends will accuse you of taking drugs!You'll burn off bodyfat twice as fast as you've ever experienced before... leaving yourmuscles so clearly-defined you'll look like a Greek statue!Plus, you'll feel a constant, endless surge of animal-like energy... giving you such a rawlook of power and intensity that conversation will stop when you enter a room!

And do not doubt for a second the truth of this! I have a small file cabinet full of proof(in writing!) ? including:

...A man with 13 years bodybuilding experience who did nothing different but samplethis diet secret... and in just 7 days saw his bodyfat melt off so fast he could watch ashis abdominals became an etched grid for the first time in his career!

...Other bodybuilders who have stayed in "contest-ready" shape month after month,making continual massive gains without plateaus! Men (and women) from all over thecountry report dropping tons of unwanted bodyfat in amazing short periods, whilekeeping nearly all of their muscle tone.

...A whole stable of respected sports journalists have gone from skeptics to believers,after seeing the proof in athlete after athlete: Lean muscle remains nearly untouched(and thus free to grow at astonishing rates during workouts), while bodyfat burns awayhour by hour to fuel energy levels that are almost unbelievable!

And get this: In just the last 3 months ? during an orgy of eating and training ? I packedon 34 solid pounds...

Yet My Bodyfat Is StillAt Only 8?%!

This would be impossible with the carbohydrate-based diet you (and everyone else inAmerica) have been eating for the last 20 years! If I had used the diet mostbodybuilders eat, I would have gained nearly equal amounts of bodyfat and muscle. Ididn't ? it's almost all lean, powerful new muscle ? and it was easy!

No one wants to hear this, but I'm here to tell you something you've needed to hear fora long time. It's this:

The Way You Eat Now Is Murdering Your EffortsTo Get As Muscular As Possible While KeepingYour Bodyfat In The "Good Looking" Range!

The plain, simple truth is that you will never get the results you really want... unlessyou're willing to admit all the nutrition and diet and exercise "experts" in this countryhave been purposely misleading you... cheating you of the massive, marbled and tightly-toned body you deserve.

Here's the story: In 1991, the World Bodybuilding Federation banned steroids in itscontests, and went looking for a natural way to replace the anabolic boost that drugsgave. They found Dr. Mauro DiPasquale ? who, besides being a licensed surgeon, is alsoan assistant professor at the University of Toronto, lecturing on ways of increasingathletic performance. Dr. DiPasquale also happens to have some experience withweights: he is a former national, North American, Pan American and World PowerliftingChampion.

As it happened, the good doctor did have a natural way to replace steroids. He'ddiscovered it through mind-numbing scientific testing and research. It was a simple diet,based on the way our ancestors ate back in simpler times ? before packaged foodsloaded with carbohydrates.

This diet causes such an intense "metabolic shift" that your body almost instantlybecomes a fat-burning, muscle-loading machine ? turning you into the equivalent of anancient warrior: hard, lean, massive and constantly pumped. But when he explained thedetails of this "Warrior Diet"...

EverybodyFreaked Out!

You see, Dr. DiPasquale's diet was exactly the opposite of what the medical communityhad been teaching for 50 years. More fat is what we need, he said, and lesscarbohydrates. Much more fat, in fact... and a strict limit on the carbs.

This was too much for the "experts". For years, we've been told that fat is bad ? bad forour arteries, bad for our hearts, bad for our attempts to build sculptured physiques.Everyone told us this ? doctors, nutritionists, exercise gurus...

Everyone!

Well, my friend, everyone is wrong. It's so obvious now it's almost funny... if it weren'tfor so many good people like you who are still being hurt by not knowing what a fiascothe medical community has turned sports nutrition into.

Look ? the people who say fat is bad confuse food fat with body fat... which are two verydifferent things! You are not what you eat; rather, you are what you make yourself!(Hasn't your bodybuilding experience taught you that over and over?"

Yet being scared of putting more "beef" in your diet is beyond silly ? especially if youtruly desire to build size and strength! So many bodybuilders are worried about seeingtheir bodyfat percentages shoot up...

Even Though The FactsTell A Different Story!

Here's one fact that ought to set you straight: The entire United States has been on alow-fat kick for over 20 years... yet there's more fat folks around than ever before! Howdo you explain this? Listen to what the most respected nutrition scientists (the realexperts) are finally admitting:

"The fat content of your diet is not necessarily related to your weight. Fat intake hasbeen going down for decades, and obesity is still going up." Walter Willett, chairman ofthe nutrition department at Harvard University(!)

"Intake of total fat... is not associated with high blood cholesterol levels and coronaryheart disease." Release from the United States' National Academy of Sciences

And, when Paul Saltman (biologist at the University of California, San Diego) was askedhow much red meat a person should eat, he replied: "How much can you get your handson?"

The truth is, you were built to eat meat (with the fat)... just like all the other meat-eating animals out there in the jungle! How many sleek, muscular, growling beasts canyou name that eat sticks and leaves? None. Doesn't that give you a little hint?

Look ? the fat in that burger and fries you crave is not going to convert into love handleson your hips...

Unless Your Body's MetabolismMakes It Go There!

And when does your metabolism want to store fat like that? When you're eating a mostlycarbohydrate-based, low-fat diet... exactly like the one you're on now. You're burningcarbs and storing fat... in your belly, your hips, your butt. Your system can't burn fatefficiently because you're telling it to burn carbs... and so it saves the fat for "later".

And how did you decide to be a "carb burner" like this? Everyone said it was the rightthing to do... all the magazines, all the experts, all your sport heroes. And where didthey get their information? Get this: The high-carbohydrate diet craze for athletes comesfrom a 1937 study by these two guys named Christiansen and Hanson... who did a 3-daytest to get their results. Three days!!! You can't tell if anything works in only 3 days!According to this logic, you should lift a barbell, wait 3 days for results, and if nothinghappens, quit.

So, because no one bothers to ask "why?" when people talk about diets, no one realizesyour high-carb, low-fat diet is still just theory...

Even After Almost 60 Years!

Sure, you'll lose a little weight at first on a low-fat diet ? it's from the caloric shock toyour system ? but almost half of it is muscle. That's too much. Your body just doesn'twant to let go of it's storehouse of fat ? and when you drop weight, you do so at the rateof 60% fat, 40% lean muscle, no matter how much you work out. That's a drag.

Even more important, by turning your "biology" around to consume meat and fat (theway nature wants you to prowl around), your muscles will react with a surge in size andpower that will absolutely astound you! This has been researched and documented overand over again by scientists and medical doctors who aren't afraid to "buck the system".

Here's the good news: With Dr. DiPasquale's new diet secrets, you can throw outeverything you've ever heard about losing bodyfat while piling on size and muscle outthe window! Because, starting as soon as you like, you'll be able to...

Change your metabolism so that it burns fat first for energy, and gobbles it up like candywherever it finds it! (Plus, you'll have an endless supply of energy ? just the opposite ofusing carbs for energy, because your carbohydrate supply can be exhausted in 30minutes of working out!)

Send your natural reserves of Growth Hormone and testosterone soaring... by "teasing"your metabolism into becoming a "natural steroid" factory! (Get ready to buy a newcloset full of clothes a few sizes bigger.)

Save your precious lean muscle when you drop weight ? because you'll burn energy from80% fat, and the rest from carbs and protein! (That means the fat will drain fromeverywhere like melted butter, leaving solid, bulging muscle behind!)

Stop storing fat when you add mass! I put on 34 pounds in under 3 months, yet mybodyfat remained below 9%... which would be absolutely impossible with a "normal" dietthat forced my body to store fat along with lean muscle!

And, best of all...

You'll Be Feeding Your BodyExactly What It's Desired SincePrehistoric Times To Build Size And StrengthBeyond Your Wildest Dreams!

People are raving about the "Anabolic Diet" that Dr. DiPasquale has revealed. It'sdifferent than any other way of eating you've ever heard about... with an intriguing"twist" that no athlete, anywhere, has had the opportunity to exploit. Through the mostintense research ever done for sports nutrition, Dr. DiPasquale has uncovered the secretto make this new eating strategy work for you no matter what your goals are!

There is no doubt whatsoever this new diet strategy works! I am pushing 40, yet I'mbigger than ever (and continuing to grow at astonishing rates) with a lower bodyfatpercentage that I've ever had... and it's so easy to maintain my physique I just goaround with a big smile on my face all day long. And just in case you suspect there mustbe a "down" side to all this, let me assure you there isn't. I have a family history of heartdisease ? so I'm the ideal target for anything that could possibly go wrong ? yet myblood panel readings continues to astound the doctors with perfect scores... including anabsolutely normal cholesterol level. Even after 2 years of being on this diet!

Not only is fat not the enemy in your diet... it's the best friend a bodybuilder could everhave! Once you understand the simple secrets Dr. DiPasquale has laid out for you, theworld will fall at your feet.

Let me tell you, there has never been an eating strategy laid out like this forbodybuilders (or any other athletes) before... never! Dr. DiPasquale is probably the mostrespected sports doctor to ever put his ass on the line for such a radical departure fromthe rest of the medical community. He has taken heat from all sides, but because hespent years documenting his research ? and has the real-life success stories to proveeverything ? he continues to convert people from skeptic to believer day after day.

There's Just One Problem...

Until now, unless you were on the "inside" of a very group of "in-the-know" athletes anddoctors, you couldn't lay your hands on the necessary details of the "Anabolic Diet" tosave your life. It was strictly for elite athletes and a few privileged experimenters. And,even though the diet is about as simple as eating can be, it will only work its magic ifyou understand the entire picture ? including the crucial little "twists" that make it soincredibly effective so quickly.

What has changed (and given Dr. DiPasquale the opportunity to finally bring the"Anabolic Diet" out of hiding) is the complete collapse of the medical community's anti-fat argument. Study after study has shown that none of the "fat is bad" theories hold upin the real world, where it counts. The "experts" have egg all over their face (the wholeegg, by the way, yoke and all).

Like I said, a year from now everyone will be crowding to take credit for Dr. DiPasquale'swork, but it's too late. He's already completed the CD-ROM that spills the whole story ?the best-researched, most easy-to-read document you'll ever hold in your hands. Andit's your for the asking.

This amazing new CD-ROM puts you in the driver's seat ? because while everyone elsespends the next year being confused and picking fights over details...

You'll Be Packing On Monster SizeAnd Burning Up BodyfatLike July Sun On Ice!

Let the others quibble... this is your chance to finally be among the first to takeadvantage of an honest-to-God breakthrough for bodybuilders.

Here's just a sample of what's in store for you:

Exactly how and what to eat, week after week, month after month, so you arecompletely in control of your energy levels and muscle-building potential!Why boosting your fat intake just a little bit above the American average (while loweringyour carb intake to desired levels) is enough to completely change your metabolism... soit craves fat for fuel, giving you the opportunity to quickly suck every ounce of unwantedbodyfat from wherever it's hiding!

How to increase the natural anabolic effects in your system so you pile on muscle like ajuice-head! (Without the awful side-effects!)How the myths of vegetarians have completely ruined the careers of athletes trying tobuild stamina and muscle! (And how you can avoid this trap yourself, no matter how youdecide to eat!)Why it's important to eat everything you want ? and as much of it as you can ? duringthis diet!Detailed strategies to lose weight, or to put on size... without feeling hungry or deprivedor bloated for a minute!Why anthropologists (scientists who study ancient man) agree with the meat-eatingbasics of the "Anabolic Diet"! (Muscle was too important to cavemen fighting the junglesand each other... and they knew exactly how to maximize their size.)How to get away forever from the "carbohydrate-based" bodybuilding nightmare whereyour metabolism eats up as much muscle as fat after exhausting its carbo supplies(which happens about 20 minutes into any workout!).Why your fundamental desire for meat is an honest yearning for nature's most densely-packed high-energy food!Why you've had problems with weight even though you religiously did aerobics! ("They"told you it was the way to go, so why aren't you as big and ripped as you should be?)The real reason why 1-in-3 Americans are seriously overweight (up from 1-in-4 in1980!) even though the "low fat" kick has been all the rage for a decade! (You'll be theonly guy who isn't confused in your gym.)How to use the "36-Hour Switch" to ignite your natural levels of Growth Hormone! (Thisstuff has been called the "fountain of youth" by scientists ? your skin will tighten andglow, your muscles will grow like a teenagers, and it will seem like you've set your"physical clock" back ten years!)How to go on a "contest-ready" diet that gives you exact control of every pound andmuscle-bulge you have... without ever feeling hungry or weak no matter what your goalsare!How to manipulate your testosterone levels for monster gains!How to keep your flow of insulin steady all day long, every day... so you never feel light-headed or low on energy during workouts!How to beat your "addiction" to carbohydrates (sugar, bread, etc.)... even while youindulge yourself to your heart's content!How to eat very well even if you're on a tight budget!How to never suffer the "yo-yo" rebound effect if you decide to go off the diet! (No otherdiet you've ever tried gives you such a "no way to lose" option!)How to get visible, dramatic results in your first few days!Why "motivation" is never a problem on this diet!And more... so much more, you'll be a certified expert on nutrition almost overnight(even though it's the easiest CD-ROM you've ever read!)

The great news about this "Anabolic Diet" just goes on and on. I've even been accusedof having a face lift (I haven't) because of the fresh, tight tone and glow of my skin.That's due to the constant surge of Growth Hormone my metabolism is creating. That's abig bonus effect, especially if you're really into the "look" of a bodybuilding competitor.What's more:

You get results FAST!Time after time, I get reports of people actually watching the fat dissolve within just afew days of going on the diet!

You can go on and off the diet as you see fit!I have friends who "sampled" the diet for just 8 weeks, got all the results they wanted,and then went back to their "old" diet... without suffering any rebound effect at all!

You can live with the diet forever if you've got big goals!I've been on it for 2 years, and I love it; I have scores of testimonials from guys who

have also been on it without problem for years!

You can see incredible bodyfat loss even if you don't seriously workout!My friend's wife (who had lost her gorgeous figure after 2 kids) burned off 15 pounds ofbodyfat in just 6 weeks... without excessive aerobics or weight training! Other womenlost as much as 4% bodyfat in equally short periods, while others lost no weight becausethey traded denser muscle for bodyfat ? they weighed the same, but they looked 100%better!

I've never been so excited about a "boost" to building muscle fast before? and I honestlybelieve you're going to feel the same way. Never mind what the "others" say ? no one inyour gym even has a clue about how to really pack on muscle, continually, withoutplateau or limit. Even the guys taking drugs are clueless ? it's so stupid to waste moneyand time like that, when you can get better results naturally!Sincerely,

Leo Costa, Jr.

Motivational read for new followers, but the guy seems so desperate to sell his ideas(don't know/care why) that he often goes long way off exaggerating about musclebuilding and fat loss.

IMO that "direct internet sales" kind of writing actually gives the AD a bad name rightfrom the start as it makes it seem just like any other too-good-to-be-true fad diet. Alsonot everybody experiences fat loss/muscle gain to such a great degree on such a shorttime.

Personally, i was attracted to this thread and the AD by the cool-ness i received from thepeople who were inside the thing and the feeling that this diet didn't need to be "sold"

AceDeuce wrote:I tried the AD for about 1.5 months. I lost some fat but my strength levels also declined.In all fairness, maybe I didnt follow it correctly. My carb levels were consistantly under40g active carbs (usually under 30) and I carbed up on the weekends (however, I didnthave MASSIVE carb loads and never really experienced the incredible pump people talkabout.) In the end I went back to a more moderate carb approach. I just wasnt clickingin the gym and my strength levels declined sharply which sucked. I read every bit ofinformation around the internet about the AD and Rob Faigins NHE. I really believe theywork but my strength loss told me otherwise.

From my research around the web, the general critique of the lower carb cyclic diets isthat there just isnt enough carbs to fuel intense exercise. These diets do seem effectiveat stripping body fat, but it doesnt seem that you can go as hard in the gym (which wasbasically my experience.) The other critique is that too much emphasis is placed onGrowth Hormone (GH). Rob Faigin seems to think it is massively anabolic, while otherstend to disagree.

I havnt given up on the AD/NHE yet. I'll probably try it again, but my strength lossesjust scared me too much.

I don't think your findings are odd at all. Poliquin, DiPasquale, even McDonald agreesome people will just never adapt. Poliquin has his famous quote that 20% of all peopledo well with carbs, and that around 20% of the population is fast-twitch dominant.Coincidence?

I still think there's a lot of merit to following a moderate carb approach. Using "paleo"diet principals derived from DiPasquale's, Poliquin's, even Berardi's work, minimizingstarchy carbs and systematically reintroducing them can give you a good guage on yourtolerance.

To be honest, I think most people could follow a higher carb diet and do alright. I thinkthere's been way too much misinformation thrown around about post-workout nutrition.I, like DH and others, have been heavily influenced by Dave Barr's "debunking" of PWOmyths. I think it's one of the most important articles on T-Nation.com to be completelyhonest.

Lastly, embrace your carb loads on your next go around. Some individuals who are"attuned" to carbs are going to be able to eat absolutely ridiculous amounts of carbsbefore they spillover. The hardest thing about this diet, I think, is undereating. It's notany biochemical or physiological manipulation that holds people back, it's the sheerquantity of food you need to consume. Without carbs kicking your appetite into gear,this diet can be brutal for those who chronically undereat, and perfect for those whohave a predisposition to overeat.

Food for thought :)

AceDeuce wrote:I tried the AD for about 1.5 months. I lost some fat but my strength levels also declined.In all fairness, maybe I didnt follow it correctly. My carb levels were consistantly under40g active carbs (usually under 30) and I carbed up on the weekends (however, I didnthave MASSIVE carb loads and never really experienced the incredible pump people talkabout.) In the end I went back to a more moderate carb approach. I just wasnt clickingin the gym and my strength levels declined sharply which sucked. I read every bit ofinformation around the internet about the AD and Rob Faigins NHE. I really believe theywork but my strength loss told me otherwise.

From my research around the web, the general critique of the lower carb cyclic diets isthat there just isnt enough carbs to fuel intense exercise. These diets do seem effectiveat stripping body fat, but it doesnt seem that you can go as hard in the gym (which wasbasically my experience.) The other critique is that too much emphasis is placed onGrowth Hormone (GH). Rob Faigin seems to think it is massively anabolic, while otherstend to disagree.

I havnt given up on the AD/NHE yet. I'll probably try it again, but my strength lossesjust scared me too much.

You forget that people burning fat and people burning CHO manage and spend carbs in acompletely different way.

Also, weight lifting is a CHO demanding activity but one with a short duration. Carbsnecessary to fuel it are a relatively small quantity, so even if you feel depleted betweenthe loads, there are many tweaks to get small amounts on weekdays without leaving fat-burning mode.

People with similar problems at the beginning of the diet (you were only 1.5 months onit) are those who undereat. Well said by zdrax.

Another thing i often notice is that most people that failed on the AD, saw it as a dietand not lifestyle. Diets promise to do something in a small amount of time and then end.AD is not the kind of diet that one will lose/gain 10 lbs of fat/muscle in a month and thenget back to "normal".

Full adaptation may take sometime but in return the longer you follow the diet the

bigger the benefits you reap.

Following the AD demands a different mindset than any other short-term diet.

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