T Nation

New Guy w/ AD Questions

Hey guys,
These posts just made me create an account on T-Nation, no joke.
I have read about 20 pages of this thread so far and love it. I ordered the book and should have it by tomorrow-hopefully.

My questions are for cutting on this “lifestyle”
I am currently 6’3" 190LBS WITH 6%BF. I have been cutting and doing a good job for a few months now. I have managed to keep some good size (i feel) and strength. I have been carb cycling High-Low-NO for about a month now. I don’t like it that much. I did some research and stumbled upon the AD diet. I’m gonna do it. IT def gonna be a shock to my body.

I’ve been eating very lean proteins (egg whites from international, flank steak, tuna, salmon,eye round steak, chicken breast, lean beef and turkey) and adding fats when necessary (flax, olive, nuts, natty pb, avocados…etc)

Basically my carbs are strict too, oats, ezekiel bread, brown rice, yams, beans…etc I eat a lot of vegies (asparagus, broccoli, spinach…etc) I also eat fruit.

My questions ARE THESE:
I use whey protein pre and post wrkt. My pre workout is usually carbs and 30g of whey. My post shake is 60g whey and 60g Prima force Carb slam -waxy maize starch.
I was wondering if I could keep using the waxy maize and lower the dose (get my 30g carbs after my workout and be done for the day) IS THAT A GOOD IDEA???

Should I even use the whey anymore when on this diet?

I want to get my bf to 5-3% Absolutely shreeded and gain some muscle, this is the diet i’m looking for.
How should I carb cycle after the suggested phases are done?

I use Scivation Xtend when i lift (BCAAS) in a drink, it has sucralose in it. Is this ok?

How much cardio is advisable on this? I usually do a couple days of light pre breakfast cardio, I don’t want to lose any muscle.

On the carb up days I read the 25/75 split ( If i were to have my good carbs, when should I eat them. When do you have the junk meal, or do you. This is going to be hard for me cuz i have not cheated in a long time)

I supplement with
animal pak
BCAAS
Glutamine
Fish Oil
Flax
Green Tea
HMB
Vitamins C,E,B complex
Yohimbine
Creatine

Cut out the waxy maize, you don’t need it. After a couple of months you can decide whether you should reintroduce it.

Whey is fine, but I would only really use it post work out. I have some shakes at other times, but I try to limit and use whole foods.

Sucralose is a sugar. Find out how much is in it. If its too much, switch amino brands.

I don’t know what you are asking about the carb cycle thing… I would do 5 and a half days low carb, 1 and a half days carb. For instance, low carb sunday through friday afternoon, and begin carbing friday night to saturday night when you go to bed. That’s what I like. After a while if this is too much/little, go to one day or two full days. very few people need two full days in my opinion.

Cardio is fine. If you are worried, pop some BCAA’s (without sucralose)

Start clean but get your junk out of the way fast when you body is on the ball uptaking your carbs. You don’t have to cheat. You can do 100 percent clean carb ups if you don’t want to cheat. The diet does not ask you to eat junk food if you don’t want to, it merely allows you to have a little if you want it.

Thanks for the help. I’ll def cut the waxy maize out of the PWO. I get the whole foods is the “TRUE” source of protein for this diet. If you don’t mind me asking what does one of your weekdays and also your carb up days look like? You got a real ripped look and thats what i’m shooting for. I was just curious to what you do.

I don’t think there is much sucralose in the drink I have been using (I’ll double check).

The carb cycyling thing is what I have been doing prior to eventually starting this next week.

You do realize that the dude in his avatar isn’t him, right?

That’s an oly lifter (not sure who, never was good with their names). One with amazing quads.

Ivan Stoitsov:

(PS: I’m not really short and green, although I do have a mohawk and wield a light-sabre on occasion…)

Well im shootin to look like that guy… Thats the goal

So has anyone really used the Anabolic diet w/o being 10%bf. I’m having a hard time finding threads with guys wit lower bodyfat using this diet.

[quote]tightslick1 wrote:
So has anyone really used the Anabolic diet w/o being 10%bf. I’m having a hard time finding threads with guys wit lower bodyfat using this diet. [/quote]

There’s a reason for that.

[quote]tightslick1 wrote:
So has anyone really used the Anabolic diet w/o being 10%bf. I’m having a hard time finding threads with guys wit lower bodyfat using this diet. [/quote]

For somebody in your situation (and likewise mine) this has been a good guide:
http://www.T-Nation.com/tmagnum/readTopic.do?id=1898266&pageNo=0

when used in conjunction with this training regime:
http://www.T-Nation.com/readTopic.do?id=1499282

Both are really good reads, and perfect for someone in your situation. It seems like your diet is fine, so you might have to amp up your training regime. I’d read up on both, and read the forum discussions (on the bottom of the article…Discuss) and you’ll get some ideas. Hope that helps

[quote]tightslick1 wrote:
Hey guys,
These posts just made me create an account on T-Nation, no joke.
I have read about 20 pages of this thread so far and love it. I ordered the book and should have it by tomorrow-hopefully.

My questions are for cutting on this “lifestyle”
I am currently 6’3" 190LBS WITH 6%BF. I have been cutting and doing a good job for a few months now. I have managed to keep some good size (i feel) and strength. I have been carb cycling High-Low-NO for about a month now. I don’t like it that much. I did some research and stumbled upon the AD diet. I’m gonna do it. IT def gonna be a shock to my body.

I’ve been eating very lean proteins (egg whites from international, flank steak, tuna, salmon,eye round steak, chicken breast, lean beef and turkey) and adding fats when necessary (flax, olive, nuts, natty pb, avocados…etc)

Basically my carbs are strict too, oats, ezekiel bread, brown rice, yams, beans…etc I eat a lot of vegies (asparagus, broccoli, spinach…etc) I also eat fruit.

My questions ARE THESE:
I use whey protein pre and post wrkt. My pre workout is usually carbs and 30g of whey. My post shake is 60g whey and 60g Prima force Carb slam -waxy maize starch.
I was wondering if I could keep using the waxy maize and lower the dose (get my 30g carbs after my workout and be done for the day) IS THAT A GOOD IDEA???

Should I even use the whey anymore when on this diet?

I want to get my bf to 5-3% Absolutely shreeded and gain some muscle, this is the diet i’m looking for.
How should I carb cycle after the suggested phases are done?

I use Scivation Xtend when i lift (BCAAS) in a drink, it has sucralose in it. Is this ok?

How much cardio is advisable on this? I usually do a couple days of light pre breakfast cardio, I don’t want to lose any muscle.

On the carb up days I read the 25/75 split ( If i were to have my good carbs, when should I eat them. When do you have the junk meal, or do you. This is going to be hard for me cuz i have not cheated in a long time)

I supplement with
animal pak
BCAAS
Glutamine
Fish Oil
Flax
Green Tea
HMB
Vitamins C,E,B complex
Yohimbine
Creatine[/quote]

I have to say I am impressed, I can tell by your choice of supplements you have done your research and your stats are impressive. This is what I would offer regarding your peri-workout nutrition:
Pre workout:
10grams glutamine
1g glycine
9g leucine
4g alanine (not beta alanine)

during
40 grams bcaas
(the scivation is great and the one I personally use your question regarding the sucralose shows good observation on your part and poses a valid inquiry, with regards to that I would say it is an individual thing)

Post
60grams whey isolate
1g glycine
10g glutamine

The anabolic diet isn’t horrible but, I perfer a slightly different approach.
Cardio NO!! NO!! and NO!!
If you really have to burn extra kcals do gpp work NO STEADY STATE CARDIO. Here is why (courtesy of Charles Poliquin)

Six reasons why aerobic work is counterproductive

Getting Maximum Results

As a Strength Coach and a Personal Trainer for 15 years, I�??ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country.

At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work.

What�??s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it�??s going to be and there isn�??t anything that can be done to correct their deficiencies.

If you were to ask them what results they would like to get out of their workout, the number 1 answer is �??losing weight or getting thinner.�??

When I am asked what it takes to look �??fitter,�?? the first question I ask is: �??How long have you been doing your current training program?�??

The usual answer I receive is �??somewhere between 6 and 12 months.�?? The typical program they follow is �??30 �?? 60 minutes of continuous aerobic work 3 to 5 times per week.�??

Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:

(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.

This is quite an �??eye opener�?? for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, �??using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.�?? Who wouldn�??t want to perform as well as the Canadian Alpine ski team?

(2) Aerobic training worsens power locally and systemically �?? in other words, it can make you slower.

If you are an athlete or a �??weekend warrior�?? who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program.

Coach Poliquin adds that �??the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.�??

(3) Aerobic training increases oxidative stress which can accelerate aging.

According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) �??oxidation�?? is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants.

It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.

(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences

According to Dr. James Wilson (author of Adrenal Fatigue �?? The 21st. Century Stress Syndrome,) �??normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones�??. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue.

Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.�??

(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.

If you are already going through a lot of stress in your life then adding more �??stress�?? by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.

(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.

When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that �??continuous aerobic work is basically exercise induced castration!�??

Getting Maximum Results, Part II - Alternatives to aerobics

Getting Maximum Results, Part II:

Six reasons why aerobic work is counterproductive
By Keith Alpert, Level 4 PICP coach.

In part I, I provided six reasons why continuous aerobic work is counterproductive to your training. My purpose was to enlighten a population that has been led to believe that there is only one way to train the cardiovascular system.

In this second part, I will provide trainees with an alternative strategy for training the cardiovascular system that is more effective and takes less time to complete.

The Question of Body Fat
I often ask my clients, “who has less body fat, a Sprinter or a Marathoner?” The answer I receive is almost always “a Marathoner.”

The correct answer, however, is a sprinter! (In 15 years of training, only two people have answered this question correctly!). You can understand why, since the general public has been told over and over again that in order to burn fat you have to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?

The reason is rooted in the intense nature of their training. The higher the intensity (i.e. “Intensity” is the percentage of the Maximum Heart Rate, not the intensity of effort) the more calories per minute burned during the workout. In addition (and more important,) caloric expenditure is increased for 24-48 hours post workout.

The Power of Interval Training
The way for individuals to raise the intensity of their training is to do “Interval Training.” Interval Training alternates bouts of high-intensity exercise with that of low to moderate-intensity exercise. Recent studies have shown that Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.

Tabata et al. (1) compared a 70% of VO2 max moderate intensity group (MIG) vs. a high intensity interval group (HIIT). The MIG group did increase their VO2 max by about 10% without a concurrent improvement in anaerobic capacity.

The HIIT group improved their VO2 max by 14% and their anaerobic capacity by 28%. The HIIT group actually improved both anaerobic and aerobic capacity at the same time!

Tremblay et al. (2) compared a sprint ergometer group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group.

A sample Interval Protocol for Fat Loss
As always, please check with your physician before embarking on any intense exercise program.

Table 1:

Workout(s) Sets
High Intensity
Low Intensity

1 & 2
6
40 Sec.
2:00

3 & 4
7
40 Sec.
2:00

5 & 6
8
40 Sec.
2:00

7 & 8
9
40 Sec.
2:00

9 & 10
10
40 Sec.
2:00

11 & 12
11
40 Sec.
2:00

13 & 14
12
40 Sec.
2:00

15 & 16
12
45 Sec.
1:45

17 & 18
12
45 Sec.
1:30

Perform 2-3 sessions/week on non-consecutive days
Before embarking on Workout 1, take a practice workout or two to establish the fastest possible speed for the “High Intensity” sets. This is very important to elicit the proper hormonal response.
If a preparatory phase is needed before embarking on the above Interval program in table 1, follow the workouts in table 2:
Table 2:

Workout(s) Sets
High Intensity
Low Intensity

1
4
40 Sec.
4:00

2
4
40 Sec.
3:45

3
4
40 Sec.
3:30

4
5
40 Sec.
3:15

5
5
40 Sec.
3:00

6
5
40 Sec.
2:45

7
6
40 Sec.
2:30

8
6
40 Sec.
2:15

  • Perform 2-3 sessions/week on non-consecutive days

For those of you who are in the general public and have not exercised in years do the following protocol:

Table 3:

Phase Time
Heart Rate
Weeks

1
Work up to 45 minutes
60 % of THR*
1 - 3

2
20 minutes
80 % of THR
4 - 6

Perform 3-4 sessions/week
THR = Target Heart Zone
Do not do more than six weeks of Table 3 workouts. I repeat - do not do more than six weeks of Table 3!
After completing the 2 phases in table 3, move on to table 2 interval workouts to prepare for the interval workouts in table 1.

After completing the 18 workouts in table 1, a new cycle can be started at higher initial speed during the “High Intensity” sets.

For an individualized Interval Training program contact your local PICP certified professional. Most of all enjoy the burn!

  1. Tabata, I., Irishawa, K., Kuzaki, M., Nishimura, K., Ogita, F., and Miyachi, M., Metabolic Profile of High-Intensity Intermittent Exercises. Medicine & Science in Sports & Exercise, 29(3), 390-395, 1997).

  2. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.

Finally, don’t just eat egg whites, eat whole eggs stick to the Omega 3 eggs!

Yo NY,
Thanks bro, I looked over both articles. I think diet wise I’m gonna try the AD and go through the steps. Just to see what its about. I appreciate the link though.

The other lifting tips, “WOW”… I definately wanna try that. R you doing anything like that now? If you are would you mind posting your routine. I have used circuit training recently and it def helped me lose bf and got me a lot leaner while keeping and gaining strength. I have lifted heavy b4 obviously but never like that. Let me know if you have any tips/routines that you would recommend.
Thanksa again though man, Def helpful and appreciated…

Laroyal,
The big adjustment for me we’ll be the pre and post “NO” carb. I am going to stick with the AD rules strictly for the first two months. I went shopping today and picked up some “HOOD-CALORIE COUNT MILK” Its got real low carbs and has the fats. I really want to give this diet a shot. I want the lean and hard look that it claims to be able to give.

Supplement wise I am gettin my aminos during with the Xtend, although I do not want to srew things up with the diet by supplementing wth sucralose. I am currently using an NO supp prewrkt but have to cut it now due to the carbs. I am most likely going to just buy arginine powder, I have Creatine Ethyl Ester pwoder, Beta alnine pills, and BCAA’S pills.

I did want to ask you about Caein protein. I forgot to put that down in my supps. I use OPT Nutrition casein. Its got 4g of carbs but… I know how important the casein is over night. What do you think I should do. I was possibly thinking adding it to a 1/2 of heavy cream=pudding possibly or just going cottage cheese and flax. Let me know, I think both would be ok with the AD, just gotta count the carbs throughout the day.

I spoke with my nutritionist/friend today.
Calculated my daily cals (fats, protein, and carbs for the AD)

228g of fat
300g of protein
30g of carbs
WEEKDAYS

500g carbs
175 protein
76 fat
WEEKENDS

I am looking forward to start and will be logging everything in my food journals, like always. I had my bf and weight tested today also.

190LBS 7%BF
I want that BF LOWER…

Thanks for the help and advice…

[quote]tightslick1 wrote:
Yo NY,
Thanks bro, I looked over both articles. I think diet wise I’m gonna try the AD and go through the steps. Just to see what its about. I appreciate the link though.

The other lifting tips, “WOW”… I definately wanna try that. R you doing anything like that now? If you are would you mind posting your routine. I have used circuit training recently and it def helped me lose bf and got me a lot leaner while keeping and gaining strength. I have lifted heavy b4 obviously but never like that. Let me know if you have any tips/routines that you would recommend.
Thanksa again though man, Def helpful and appreciated…[/quote]

Well in the diet link I sent you, it is similar to the AD that its low carb but doesn’t really have a carb up (which I feel you might not need if you’re trying to go from 7% to say 4%) but try out the AD. Anyway, I’m currently doing the circuits and heavy lifting workouts. Heres what i do:

HEAVY DAY (Upper body)
A1. Flat DB press (6x100)
1 min. rest
A2. Lat pulldown (6x180)
Back to A1, repeat 5-6 times.
Then on to…
B1. Cable crossovers (6-8 reps)
1 min. rest
B2. Seated rows (6-8 reps)
Back to B1, repeat 5-6 times.

The weight differentiates for the B circuit since sometimes I do different variations of exercises. I usually stick with DB press and Lat pulldown or pullups for the main chest/back exercises. I’ve read of people doing a third circuit consisting of incline flies and straight arm lat isolation or something similar for C1 and C2. I’m usually pretty tired after A and B.

For the other heavy day it’s similar format but Main quad and hamstrings are Squats (I do DB squats) and Weighted back extensions and secondary are Deadlift and Lunges.

After heavy, hop on treadmill and do HIIT intervals for 20-30 min.

CIRCUIT DAY
A1. Decline DB press (15x50)
A2. Lunges (15x15)
A3. Seated row (15x120)
A4. Good mornings (15x80)
A5. Abs (I do whatever machine for 15 reps)
No rest, repeat circuit 3x. I’m not sure if you are supposed to rest after A5 and before beginning A1 again, but you get some rest when switching exercises (esp. if theres people in the gym) so I just repeat the circuit 3 times and i’m pretty tired after that. I take about 2-3 minutes and begin the next circuit.

B1. DB shoulders (20x30)
B2. DB squat (20x30)
B3. Pullups (20)
B4. Back extensions (20)
B5. Abs (20 reps)
No rest, perform 3x.

Then hop on treadmill at incline of 15 and about 2.5-3mph for 30 min.

Also, in response to your other post…defly use the Calorie coutndown milk (i get the green one) and usually use them in my shakes and before bed. I’d defintely recommend this cottage cheese:
http://friendshipdairies.com/products/dh-nutfacts.php
Even if you eat half the container, its only 4g of carbs…I usually just have the 1/2 cup serving before bed which is 2g. I’d go with tablespoon of natural PB too before bed, or I usually add the tablespoon in my Isopure which has no carbs.

Hope this helps.

[quote]tightslick1 wrote:
Laroyal,
The big adjustment for me we’ll be the pre and post “NO” carb. I am going to stick with the AD rules strictly for the first two months. I went shopping today and picked up some “HOOD-CALORIE COUNT MILK” Its got real low carbs and has the fats. I really want to give this diet a shot. I want the lean and hard look that it claims to be able to give.

Supplement wise I am gettin my aminos during with the Xtend, although I do not want to srew things up with the diet by supplementing wth sucralose. I am currently using an NO supp prewrkt but have to cut it now due to the carbs. I am most likely going to just buy arginine powder, I have Creatine Ethyl Ester pwoder, Beta alnine pills, and BCAA’S pills.

I did want to ask you about Caein protein. I forgot to put that down in my supps. I use OPT Nutrition casein. Its got 4g of carbs but… I know how important the casein is over night. What do you think I should do. I was possibly thinking adding it to a 1/2 of heavy cream=pudding possibly or just going cottage cheese and flax. Let me know, I think both would be ok with the AD, just gotta count the carbs throughout the day.

I spoke with my nutritionist/friend today.
Calculated my daily cals (fats, protein, and carbs for the AD)

228g of fat
300g of protein
30g of carbs
WEEKDAYS

500g carbs
175 protein
76 fat
WEEKENDS

I am looking forward to start and will be logging everything in my food journals, like always. I had my bf and weight tested today also.

190LBS 7%BF
I want that BF LOWER…

Thanks for the help and advice…[/quote]

Calcium casienate is a great source of protein. It digests slower than whey and I use it throughout the day if I need a shake (whey is great post-workout).

NY,
Thanks for helping with the routine. I’ll probably follow mainly what your doing, Def with the deads and squats. The circuits look good too. You ever do Arnold presses instead of military’s? I may put those in, haven’t done them in awhile.

Yea, def glad i found the milk. Theres a sald dressing (natural, so a lil expensive) Annie’s All Natural-Balsamic Vinegarette. 9g of fat, 1g carbs. Check it out!

Thanks for the cottage cheese tip, no joke is was looking at some yesterday. I’ve been eating lowfat 1%, there is no way i could come close to switiching to the 4% milkfaT. THANKS!

laroyal…
So u think if i got 30g WHEY (I have Opt Pro Complex until i finish that and get an Iso) + 24g of Casein post wrkt in water is good after I lift?

I usually do
2 scoops Whey Pro Complex
2 BCAA pills
(was doin the 60g carb slam, not any more)

What Iso do you recommend, taste and price wise. I used Allmax Iso Flex-stuff is real good but very pricey. I am not a big fan of Isopure-taste is not too great for me.

You guys ever try Sci Fit’s Whey Iso??

May just go back to Allmax.

Got extra flax grans and oil yesterday, got a lot of good food to start the diet tomorrow.

If you guys want I’ll do a day by day log on here. Let me know if your interested.

[quote]tightslick1 wrote:
NY,
Thanks for helping with the routine. I’ll probably follow mainly what your doing, Def with the deads and squats. The circuits look good too. You ever do Arnold presses instead of military’s? I may put those in, haven’t done them in awhile.

Yea, def glad i found the milk. Theres a sald dressing (natural, so a lil expensive) Annie’s All Natural-Balsamic Vinegarette. 9g of fat, 1g carbs. Check it out!

Thanks for the cottage cheese tip, no joke is was looking at some yesterday. I’ve been eating lowfat 1%, there is no way i could come close to switiching to the 4% milkfaT. THANKS!
[/quote]

I actually have never done Arnold presses, I usually stick to basics lol
I usually have the lowfat 1% cottage cheese but the link I sent you is 2%, not 4%…so only 1 more gram of fat in the 2% plus you get the 3g of dietary fiber which is probably worth it.

For dressing, I usually stick with oil and vinegar, its just what I prefer 99% of the time, but I’ll look into it.

Definetly keep the food / training log. Even if no one else is interested, its gotta be beneficial in the long run. Plus, I want to see where it goes too.

[quote]tightslick1 wrote:
laroyal…
So u think if i got 30g WHEY (I have Opt Pro Complex until i finish that and get an Iso) + 24g of Casein post wrkt in water is good after I lift?

I usually do
2 scoops Whey Pro Complex
2 BCAA pills
(was doin the 60g carb slam, not any more)[/quote]

Well you are on the right track but this is not nearly enough BCAAs and you dont want to take the casein post workout, at this time you should have a FAST (lightening speed) whey. Two real good options if price is an object (and I can definatly appreciate that) I would look into www.trueprotein.com they can even make custum blends and flavor as you like or www.netsupplements.com they stock every brand you can think of and their prices rock!!

[quote]tightslick1 wrote:
What Iso do you recommend, taste and price wise. I used Allmax Iso Flex-stuff is real good but very pricey. I am not a big fan of Isopure-taste is not too great for me.

You guys ever try Sci Fit’s Whey Iso??

May just go back to Allmax.

Got extra flax grans and oil yesterday, got a lot of good food to start the diet tomorrow.

If you guys want I’ll do a day by day log on here. Let me know if your interested. [/quote]

Day by day lg is a gret idea as it holds yo accountable (this helps with goals) and you can get a lot of great input that way.