I read the 300+ pages of the AD thread a while back and started the AD. I started at the recommended 18 x bw for the induction phase calories and made it the two weeks and into my first carb load and everything went to hell after that.
I went back to normal eating habits for about a week and a half, basically a 40%carbs/30% pro/30%fat breakdown. It appeared that the re-introduction of carbs into the diet didn’t go so well. I bloated and felt like crap and packed on water and BF rather quickly.
I am already under 10% bf so the small changes were noticeable. I was planing on starting the Ad again and stumbled across Berardi’s get Shredded diet. I did some searching and re read through the AD thread to find some pros and cons of each.
I’m already pretty lean but would like to drop a few more % of BF before I begin to add size and was wondering if the GS would be a better starting point and I could just transition into a higher calorie AD type protocol later on.
I guess my main question is: will the lower calorie approach 10 x BW of the GS still produce the fat adaptation effect of the AD if the fat is kept at 60% of the calories, or is the 18 x BW needed from the start to cause the adaptation effects?
In the AD thread I noticed some were starting at 15 x bw and 12 x bw and basically starting with a cut instead of a maintenance caloric level. Any thought from those with experience with either or both of these nutritional approaches?