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
Vitamins C,E,B complex
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:
4g alanine (not beta alanine)
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)
60grams whey isolate
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, Iï¿½??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.
Whatï¿½??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 itï¿½??s going to be and there isnï¿½??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 ï¿½??losing weight or getting thinner.ï¿½??
When I am asked what it takes to look ï¿½??fitter,ï¿½?? the first question I ask is: ï¿½??How long have you been doing your current training program?ï¿½??
The usual answer I receive is ï¿½??somewhere between 6 and 12 months.ï¿½?? The typical program they follow is ï¿½??30 ï¿½?? 60 minutes of continuous aerobic work 3 to 5 times per week.ï¿½??
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 ï¿½??eye openerï¿½?? for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, ï¿½??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.ï¿½?? Who wouldnï¿½??t want to perform as well as the Canadian Alpine ski team?
(2) Aerobic training worsens power locally and systemically ï¿½?? in other words, it can make you slower.
If you are an athlete or a ï¿½??weekend warriorï¿½?? 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 ï¿½??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.ï¿½??
(3) Aerobic training increases oxidative stress which can accelerate aging.
According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) ï¿½??oxidationï¿½?? 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 ï¿½?? The 21st. Century Stress Syndrome,) ï¿½??normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormonesï¿½??. 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.ï¿½??
(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 ï¿½??stressï¿½?? 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 ï¿½??continuous aerobic work is basically exercise induced castration!ï¿½??
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.
1 & 2
3 & 4
5 & 6
7 & 8
9 & 10
11 & 12
13 & 14
15 & 16
17 & 18
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:
- 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:
Work up to 45 minutes
60 % of THR*
1 - 3
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!
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).
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!