I have a question for anyone who is knowledgeable about the AD or who has used it before or currently.
First, I want to gain lean mass with minimal fat. I know there are plenty of ways to do this and the AD isn't some magical diet. I just want to try it. Usually you will go just a little over maintenance calories to gain muscle, although slower, while gaining the least fat you can. I am going to shoot for 250 calories over maintenance during the week. Thats all good, but what about the weekend carb ups? Should I keep the same calories as weekdays and just change the macros? seems logical especially for doing a 48 hour carb up and keeping fat gains small. OR should the first day of the carb up be more higher calories due to the supercompensation effect/glycogen storage and then go back to normal calories for the next day? I have searched alot but theres not much on this part. Most everything just says eat a ton on the weekends, which would lead to fat gains at some point.