Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Originally posted by Flee: I don't have to adjust much to incorporate this eating program. I have been eating cleaner fuel for about 6 months. I see this diet as an opportunity to fine tune or optimize my current program to get me to the next level. I will post updates.
April '04 - 6'2" | 198lbs | Body composition unknown (prolly between 22% and 25%) | Dealing with chronic back problems | Cycling and in frequent isolation exercises | Determined to make a change to resolve my back issues once and for all
November '04 - 6'2" | 180lbs | 17.0% BF according to MyBodyComp.com | No more back problems | Cycling, core stabalization, dynamic movents and some strength training | In the best shape of my life
Goal: To lower my body fat percentage to the 10% to 13% range utilizing Adam's diet. Then begin my first ever, intellegent, well fueled, highly optimized bulking fase based on Adam's same prinicples, V2.0 by Tyler. I expect great results.
It's along way off. But I am shooting for 195lbs - 200lbs @ 10% - 12% by April 05'.
One year after I started!
Thoughts?
Questions?
Recomendations?
Comments?
Ryan
Let me first start by saying that my only limitation was my DEDICATION. I will be more than happy to provide details, bf%, .
July 24th '04 (the thought came to me in a flash, "hey, take a picture, i want to compare this day to another.") BF %unknown
July 24, '04 Learning more about the process. Seeing some benefits. Finding great resources to teach me how to optimize. BF %17.8 according to mybodyfat.com
March 03, '05 Seeing gains in muscle mass for the first time in my life! Lots of imbalances to correct. And a long way to go.
I have tons of details. Tons of lessons learned. Tons to learn. And am having Tons of fun.
hi adam, I'm new here I get what your diet is all about but what about fitness? right now I'm cutting and doing a lot of cardio and lift some weight but not much. should i lift more weight and cut back on the cardio or should i keep on going and not change anything? what is the best thing to do to adapt to your diet?
I really like this diet. I really want to start, but I dont understand the workout nutrition. Typically, after a workout I drink a protein shake with Milk, Yogurt, Strawberries, and a Banana. I dont totally understand the workout nutrition. Can someone explain?
8. Drink (roughly): 15 grams of protein, 45 grams of carbohydrate (high-glycemic like maltodextrin or dextrose) in 12 ounces of water--half 5 to 15 minutes before your workout, and the rest evenly divided every 15-20 minutes of your workout. (This is basically a "Nutrient Timing" principle.)
9. After your workout, drink 20 grams of protein and 20 to 40 grams of carbohydrate. (These numbers are debatable, but I think they'll do the job quite nicely.)
For your PWO question. I'll include pre-workout and during workout nutrition, as well.
EnTransit,
Any PWO nutrition is better than nothing. A lot of folks like the fruit, milk, yogurt, etc. route. Other's eat whole foods of carbs and protein. Bottom line, is that it's important to have enough C and P in you gut before, during, and post-workout.
Many people (like me) believe that liquids are better than solids, because your body needs rapid digestion of nutrients in and around the workout.
Once past the solid vs. liquid hurdle, then your into further fine-tuning. Dry powders, mixed with water, are far more convenient for me. I can keep them in the car and shake "on demand." No fridge required. It's also cheaper than the milk, yogurt, and fruit route. Personally, I think, even with cost and convenience aside, that it's best for your workout, recovery, and muscle building to use Protein Powders, and high glycemic carbs.
But, all that aside, here's some explanation surrounding your question.
In #8, it's recommended to mix up a drink of 15g P, and 45g C (preferably high glycemic carbs). You're looking for energy to get you through the workout, but most importantly to prevent catabolism during the workout. You can mix up your own drink from protein powder and gatorade, or get more fancy and purchase maltodextrin and dextrose. Measure it out and shake it with water. Drink 1/2 of it before the workout and sip the rest throughout the workout. Personally, 12 oz of water's not enough for me. I drink 1/2, then top my bottle off with more cold water to sip at the gym. It's watery and diluted, but it's still fine by me.
#9. PWO. 20g P and 20-40g C. Same type of drink as above. This one is designed to replenish glycogen stores, but more importantly, get your muscles to start their uptake of P for muscle building and recovery. Important!
I go with the 40g C, myself. I've read Nutrient Timing and many other articles about PWO nutrition and feel that those extra carbs are worth the calories. Good bang for the calorie "buck." Your muscles will thank you, as they will recover that much faster, letting your next workout be that much better (and that, right there, can burn up those extra 20g C (a mere 80 calories, anyway).
Originally posted by socalli: hi adam, I'm new here I get what your diet is all about but what about fitness? right now I'm cutting and doing a lot of cardio and lift some weight but not much. should i lift more weight and cut back on the cardio or should i keep on going and not change anything? what is the best thing to do to adapt to your diet?
Adam hasn't been around much, so forgive my jumping in.
Cardio is fine to do, but nothing beats a good 3 day, full body lifting routine for fat loss. The process of building muscle burns far more calories over a longer period (afterburn) than does cardio.
Lifting should be at the core of your exercise plan, with cardio filling in the gaps.
Check out the Fitness FAQ section for some lifting routines. However, IMO, nothing beats Turbulence Training, or TT, for fat loss, as the many people in the Training Log section can attest to.
Does this diet work for women, or would the amounts change??
In theory, it's sorta self regulating. A good starting point...
Many people, eating in this style, will naturally eat less food, fewer calories, experience fewer blood sugar/insulin surges and drops and reap the benefits of a higher protein and fat diet.
The beauty is that you have the ability to switch things up a bit. There are no exact numbers.
In theory, it's sorta self regulating. A good starting point...
Many people, eating in this style, will naturally eat less food, fewer calories, experience fewer blood sugar/insulin surges and drops and reap the benefits of a higher protein and fat diet.
The beauty is that you have the ability to switch things up a bit. There are no exact numbers.
So, I'm doing this NROL program...the Lifter #4 guy who is somewhat strong but is very fat. I'm doing the Break In Phase and then moving to Fat Loss 2 and Fat Loss 3. After each weight workout, I am supposed to do the Metabolic Overdrive. Basically, it's 19 mins of interval training.
My question is, will the Workout and Post-Workout Shakes interrupt or screw up the fat burning process?
The Workout shake has a ratio of 21 g of whey protein mixed with 35 g of dextrose. The Post Workout shake is 42 g of whey protein mixed with 40 g of dextrose. By the way, the pure dextrose makes these shakes taste sooo damn good. I was able to find a health food store that sells dextrose in 5 lb bags for $1.35/bag.
My question is, will the Workout and Post-Workout Shakes interrupt or screw up the fat burning process?
Nope. Adam's Diet is all about burning fat. The shakes are going to help repair muscle and help you recover faster. Get you ready for the NEXT workout. Go for it.
Adam (& friends) - I was interested in getting your take on daily alcohol consumption. Does anyone else like to have 1-2 glasses of red wine several times per week? Has it hindered your fat loss goals?
I generally have a glass or two myself with dinner. The trouble with it is that it essentially shuts down fat oxidation until the alcohol is processed (that's probably an oversimplification, but it gets the point across).
So does it get in the way? A little, but I think one or two glasses a day isn't a huge a problem, provided they're actually what's considered true 4-ounce glasses and not the double serving most people pass off as a "glass."
In my experience, the main problem is when you're trying to get "shredded" not simply just get lean. This is when you need every advantage you can get. So at some point, say, if you're trying to get from 10 percent to 8 percent bodyfat, it may be problematic.
On the plus side, alcohol has even a greater thermic effect than protein!
Thanks, Adam! I'm about 16% bodyfat and I'm using "Adam's Diet" (and NROL) to see if I can get down closer to 10%. Basically, if it's not working I'll start worrying about cutting out my sweet, sweet booze.
By the way, I can't wait to see the book you and Jeff Volek put out. I'm really interested in the science behind the basic parameters in Adam's Diet.
Adam, if you still check this thread, what's the word on tomatoes with this diet? I just love them, and I used them in many recipes, but I want to make sure that they're not going to mess me up on this diet.
obviously not authoritative, I don't pig out on tomatoes ( my son and I did once and ended up with giant hives in the ER - only time he ever overdosed ) Tomatoes are my favorite food, and about the only area inwhich I don't watch my carbs. Rob
Building on JP's question: What rationale did you use in suggesting your list of fruits and veggies (glycemic index? glycemic load?)
I'm frequently offered out-of-the-ordinary vegetables like Yucca and was wondering if there was a guideline I can refer to rather than simply post a question here...
Building on JP's question: What rationale did you use in suggesting your list of fruits and veggies (glycemic index? glycemic load?)
I'm frequently offered out-of-the-ordinary vegetables like Yucca and was wondering if there was a guideline I can refer to rather than simply post a question here...
Thanks!
I don't think there's a hard and fast rule. The starchier they are, the less you should eat them. It's a combination of fiber, GI/GL, and caloric density that make it a "free" veggie. Also, how much of it one typically eats.
Carrots, for example. High GI, but low GL, plenty of fiber, low calorie. How many carrots are you going to eat, really? Then sweet potatoes. Low GI, higher GL, plus more fiber, but they are high calorie for the amount you eat. Skip them.
You must become one with your veggies. Know them...
Some of the exotics aren't on a lot of charts, as far as GI, GL, and fiber go, but you can usually find the calories for them. A good guideline is to look a the serving size that you'd eat and compare the calories to ones that you KNOW are okay. You might normally eat 2 servings of asparagus and some peppers. 50 calories. How many sweet potato calories is in the amount you'll eat? For me, it's around 200! Too many AND not all that satisfying at that amount. What about corn on the cobb? An ear: 70 calories. Not bad and plenty satisfying. A large bowl or raw spinach and greens? 25 calories! Eat up.
Thanks, LD.
Is there a chart or webpage that you like to use that will give you GI, Gl, calories per serving and serving size all in one place? Any other recommended resources?
Fitday.com has a lot of the calorie and macro info, as does calorieking.com (very thorough database).
Here's some GI/GL stuff. GL is much more useful. GI of watermelon is sky high (72), but it's GL is very, very low (4). GI does not take into effect the amount of the food that you'd have to eat to get the blood sugar rise. GL does.
GI might be interesting, but you'd have to do math to make sense of what it might mean to you. GL has the math already done.
My mods are to try not to eat any starchy carbs except in the 2-3 hour window post exercise. Sometimes, like at a work event, I will break this rule and make it my carb meal of the day, but that's rare.
So, on off days, I'm strictly protein, fat, and veggies.
Carbs make me want more carbs, so I try to make sure I'm not surrounded by them when I have some, otherwise there's no stopping me, once I start.
My other mod is to play with the pwo drink mixture. I've found that the fewer carbs I have on a daily basis, the fewer the carbs that are required to help me get through a workout. Today, for instance, I will have a pre/during drink of 25g protein, and 12g carbs. PWO is 20g P and 12g C, but I'm going to eat again in less than an hour, pwo.
Too many carbs in my PWO drink and I have to hurry up and eat or I get all wonky (at least when I'm low carbing it). When I'm eating higher carb, it doesn't seem to effect me as much. At those times, I can have a much higher ratio and still wait an hour or more to eat.
I'm sure there's a scientific explanation for it, but you won't get it from me.
I really can't wait for Adam's book to come out. The initial diet (as posted here, at least) was tailored to JP, and provided a higher amount of carbs than we likely need. That was because JP was doing some serious cycling and needed all that energy.
I'm really curious how the final version will lay it all out.
Adam, if you still check this thread, what's the word on tomatoes with this diet? I just love them, and I used them in many recipes, but I want to make sure that they're not going to mess me up on this diet.
I imagine tomatoes are 100% legal. Even a serving of tomato juice has a low GI (30's) and an extremely low GL (4). I practically lived off of tomatoes last Summer when I grew a whole bunch of different types. They are extremely low in calories, so can't be very consequential in the diet.
Yeah, do we know when Adam's book w/ Jeff Volek will hit stores?
I'm using Adam's Diet now too, and I'm amazed at how committed I've been to the "no carbs" thing. I have my two servings of fruit in the morning, and I allow myself one or two cheat meals per week. (which usually aren't all that bad for me anyway) Although I do have wine as my one or two carb servings per day! It'd probably be better if I had a freakin yam instead, but I need to relax at the end of my day!
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