I’m not arguing at the efficacy of circuit workouts to deplete muscle glycogen- they are very effective for that. This is why many variations of the AD include a circuit workout the day before the carb up; that way your muscles are fully depleted and are act like sponges when you do start to carb up.
As to the low carb periWO nutrition, you’re preachin to the choir here. When I tried the AD last fall I made my shake of 30g whey, 10gBCAA, 15g glutamine, 5g glycine, all based on that exact quote by CT. Did it do an adequate job of repairing my muscles? sure.
But if you’re working out with any sort of intensity, and pretty active on a daily basis like I am, a little bit of glutamine post workout just isn’t gonna cut it for your energy needs. I found myself hitting a glycogen depleted state about wednesday every week, and feeling like total ass till the weekend carb up. It made my sessions go into the shitter.
In the end, I found that moderate carb ups, as recommended by CT in another thread worked better for me. The AD was too much like a PMSing girl; 3 days a week I felt great and blew my workouts away, and the other 3-4 days I felt like total shit.
Bottom line: A small carb up did a better job of keeping me energized, fat adapted, and still tricked my endocrine system into not thinking I was running in a hypocaloric state. If 69 minute circuit sessions work for you, then dont stop on my account. Just find what works for you.