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.
Not sure about wine and carbs. Beer has carbs and alcohol, whiskey and diet coke just has alcohol, so in terms of low carb goodness whiskey and diet coke win, but neither of them are good for you diet wise.
Yogurt itself isn't bad, but I think those would fall under simple carbs and should be avoided. or limited to your dairy serving.
Carbs are pretty simple under Adam's diet. Veggies = good, fruit = ok. other sources = not good.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
My Dad has very high cholesterol. The doctor told him to cut down on the eggs. He was eating 3 egg omelettes, four times per week. No change when he dropped the eggs.
I haven't followed this much, since I don't have high cholesterol, but I read that "they" now believe that dietary cholesterol has little to do with your own cholesterol.
I get confused about the whole thing. I've also heard that saturated fat causes high cholesterol. Then, I heard that saturated fats are bad for the general population because they are eating IN CONJUNCTION with high carb diets. Like in the infamous "carrot cake and milkshake" test from the study in this thread.
So, it makes me think that it's more the combination of foods that we eat, compared to other cultures (or just other people). But, there's no study for this yet. Who wants to fund the "let's track cholesterol when eating eggs benedict vs spinach omelettes" study?
I had high cholestoral and I fixed my eating and started exercising again and it dropped. It was at the point the Dr was going to put me on medication and I said no. I basically cut all fats, good and bad, down to 11% or so and cut out sugary foods. Now it is in the lower end of normal. When I eat eggs I only have one yolk per 4-5 eggs. I also make sure I am getting stuff that is non-hydrogenated and uses canola oil or other good oils. Carbs can also affect cholestoral I was told.
Well after being on this diet for about a week I thought I might share how it's going as well as some of the concerns I have.
So far the scale says I have lost about 10 lbs but I'm guessing most of that is water weight. I am enjoying the foods I am allowed to eat and I'm usually never hungry after a meal. However, there have been some issues.
Most days I feel very weak, tired, and sometimes dizzy when I move around. This has been most apparent at the gym. I still cannot lift as much as I could before (3 sets of 8 reps of benchpress @ 225 lbs before, and now I can barely finish 3 sets of 8) and I don't have that extra reserve when I'm at the end of a set. For example, I used to be able to push out the last rep or two of my second or third rep but now I try I can't push it out no matter how much I try; it's like there's nothing left in the "tank". I would hate to have this low carb diet affect all the work I have put into the gym over the last few years (when I started going to the gym I could barely benchpress 45 lbs). I was doing some brief searches on the Net about low carb diets and some sites stated that because I do not have any carbohydrates for fuel my body is going to my muscles for fuel with means I am losing muscle mass? Is this true?
Should this type of feeling be going away soon? Will I get my strength back (i.e. not feeling weak and having nothing left in the "tank")? Is it even worth continuing this diet if my strength/muscles are being negatively affected?
There is nothing I would like more than to lose weight (255 lbs now @ 6' 3") but if it's at the cost of my health (tired, weak, dizzy) or my strength (i.e. muscles, weightlifting amount) I would rather eat the carbs.
Well after being on this diet for about a week I thought I might share how it's going as well as some of the concerns I have.
So far the scale says I have lost about 10 lbs but I'm guessing most of that is water weight. I am enjoying the foods I am allowed to eat and I'm usually never hungry after a meal. However, there have been some issues.
Most days I feel very weak, tired, and sometimes dizzy when I move around. This has been most apparent at the gym. I still cannot lift as much as I could before (3 sets of 8 reps of benchpress @ 225 lbs before, and now I can barely finish 3 sets of 8) and I don't have that extra reserve when I'm at the end of a set. For example, I used to be able to push out the last rep or two of my second or third rep but now I try I can't push it out no matter how much I try; it's like there's nothing left in the "tank". I would hate to have this low carb diet affect all the work I have put into the gym over the last few years (when I started going to the gym I could barely benchpress 45 lbs). I was doing some brief searches on the Net about low carb diets and some sites stated that because I do not have any carbohydrates for fuel my body is going to my muscles for fuel with means I am losing muscle mass? Is this true?
Should this type of feeling be going away soon? Will I get my strength back (i.e. not feeling weak and having nothing left in the "tank")? Is it even worth continuing this diet if my strength/muscles are being negatively affected?
There is nothing I would like more than to lose weight (255 lbs now @ 6' 3") but if it's at the cost of my health (tired, weak, dizzy) or my strength (i.e. muscles, weightlifting amount) I would rather eat the carbs.
Any thoughts?
Are you eating enough, especially fats? You need fats for energy. maybe count calories for a couple days to see if you are eating enough.This thread explains it quite nicely.
Also, are you having a carb/protein drink during your workout? that helps out a lot.
Hope this helps.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Are you eating enough, especially fats? You need fats for energy. maybe count calories for a couple days to see if you are eating enough.This thread explains it quite nicely.
Also, are you having a carb/protein drink during your workout? that helps out a lot.
Hope this helps.
I think I am getting enough fat. I'm following Adam's guidlines very closely; eating eggs and plenty of cheese (cheese at every meal basically).
I am having my carb/protein drink during my workout but it doesn't seem to have any affect on me.
I think I am getting enough fat. I'm following Adam's guidlines very closely; eating eggs and plenty of cheese (cheese at every meal basically).
I am having my carb/protein drink during my workout but it doesn't seem to have any affect on me.
Ok, here what I can think the problems may be
-make sure your getting enough omega 3's(take fish oil)
-make sure your getting some monosaturated fats(nuts, Peanut butter, olive oil)
-are you getting enough sleep?
-How much carbs are you eating? Are you eating any grains or fruit? What about veggies?
-try eating a bit more.
I would try the diet for another week or two and see if your body acclimates to fat as an energy source. If you feel better, great. If you still feel like crap, maybe add some carbs in slowly.(fruits, oatmeal, stuff like that.)
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
depends-what are your goals? How long are you doing karate for? How long are you doing intervals for?
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Well after being on this diet for about a week I thought I might share how it's going as well as some of the concerns I have.
So far the scale says I have lost about 10 lbs but I'm guessing most of that is water weight. I am enjoying the foods I am allowed to eat and I'm usually never hungry after a meal. However, there have been some issues.
Most days I feel very weak, tired, and sometimes dizzy when I move around. This has been most apparent at the gym. I still cannot lift as much as I could before (3 sets of 8 reps of benchpress @ 225 lbs before, and now I can barely finish 3 sets of 8) and I don't have that extra reserve when I'm at the end of a set. For example, I used to be able to push out the last rep or two of my second or third rep but now I try I can't push it out no matter how much I try; it's like there's nothing left in the "tank". I would hate to have this low carb diet affect all the work I have put into the gym over the last few years (when I started going to the gym I could barely benchpress 45 lbs). I was doing some brief searches on the Net about low carb diets and some sites stated that because I do not have any carbohydrates for fuel my body is going to my muscles for fuel with means I am losing muscle mass? Is this true?
Should this type of feeling be going away soon? Will I get my strength back (i.e. not feeling weak and having nothing left in the "tank")? Is it even worth continuing this diet if my strength/muscles are being negatively affected?
There is nothing I would like more than to lose weight (255 lbs now @ 6' 3") but if it's at the cost of my health (tired, weak, dizzy) or my strength (i.e. muscles, weightlifting amount) I would rather eat the carbs.
Any thoughts?
One week's not really enough to know, but I'd say a 10lbs loss would indicate that you aren't eating enough. That will definately sap your strength.
Then, even if you are eating enough, the switch to lower carbs can give you lower strength levels until you get used to it. They should come back.
Ok, here what I can think the problems may be
-make sure your getting enough omega 3's(take fish oil)
-make sure your getting some monosaturated fats(nuts, Peanut butter, olive oil)
-are you getting enough sleep?
-How much carbs are you eating? Are you eating any grains or fruit? What about veggies?
-try eating a bit more.
I would try the diet for another week or two and see if your body acclimates to fat as an energy source. If you feel better, great. If you still feel like crap, maybe add some carbs in slowly.(fruits, oatmeal, stuff like that.)
I'll pick up some fish oils tomorrow from the store.
I don't get my serving of nuts every day because most of the time I'm fairly full.
Because I'm on a vacation right now my sleep pattern has been screwed up. Go to sleep at 3AM and wake up at 9AM. I'm trying to change that.
I'm not eating very many carbs. The only large amount I have is 30g pre/during workout and then another 30g after my workout.
For veggies I usually have a cup of peppers in the morning with my three egg cheese omlette then for dinner I have either spinach and tuna or chicken breast (2) with 2 cups of mixed vegetables (cauliflower, brocoli, carrots, yellow carrots). The only fruit I have are pears (one a day) and zero grains.
I have some low carb bread (8g per slice - 1.5g of fibre) that I may start eating. I'm thinking one slice with organic peanut butter with my breakfast and then another slice with peanut butter with my lunch.
And I am trying my best to eat as much of the good foods as I can so I hope that's not the case. Here's my usual menu:
Breakfast
3 x large egg omlett
2-3 slices of cheese (mostly inside the omlette)
1 cup peppers
Workout
20g protein + 30 g maltodextrin + water
Post Workout
20g protein + 30g maltodextrin + water
Dinner
2 cups steamed vegetables
2 chicken breast OR plate of spinach + tuna
1 cup green peppers
Before sleep
30g protein + water
To be honest the only difference between this diet and what I was eating normally, along with rarely eating vegetables, was after each workout and 2 hours before bed I would have the following protein shake:
1 cup milk
30g protein
2 x banana
1 tablespoon of peanut butter
all mixed in a blender.
Last edited by CaptainSlow : 01-04-2007 at 01:17 AM.
I added my daily menu to my post above. I'm not sure where exactly I could fit more food in but if you guys have any comments or suggestions please let me know.
As I stated, I may try adding in two slices of low carb bread (1 slice in the morning, 1 slice lunch/evening with organic peanut butter as a topping. Think this is a good idea or should I limit it to one or two pieces at one meal as Adam stated in his outline.
On a side note, I have only lost 6-7 pounds not 10 pounds as I quoted earlier (mental mistake).
maybe put in some snacks between meals.(cheese sticks, nuts, beef jerky, ect.)
sleep could also be a huge factor.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
depends-what are your goals? How long are you doing karate for? How long are you doing intervals for?
In order:
I'm trying to cut from 247 to 200-ish. I'm going to be doing the NROL Fatloss series (I-III) for the next 4-5 months. I'm roughly "Lifter 4" if you know the book.
Karate runs a hour and a half, and is USUALLY much less intense than lifting, particularly when I'm doing NROL Fatloss, but that all depends on who's leading that day.
I'm doing about half an hour of intervals, following Alwyn's Human Inferno protocol.
I'm trying to cut from 247 to 200-ish. I'm going to be doing the NROL Fatloss series (I-III) for the next 4-5 months. I'm roughly "Lifter 4" if you know the book.
Karate runs a hour and a half, and is USUALLY much less intense than lifting, particularly when I'm doing NROL Fatloss, but that all depends on who's leading that day.
I'm doing about half an hour of intervals, following Alwyn's Human Inferno protocol.
for intervals, a piece of fruit and whey is fine. Not sure about Karate. Try fruit/whey, and if that feels fine, keep it.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Just make sure you've eaten in the last 2 hours or so before cardio.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
everything in there looks cool, but I would eat a bit more if I was you. At 255, you're gonna need a good amount of calories, even if you are losing weight. Try bumping up cals by 100 or so, and see if you keep losing.
One more thing: Everyone feels like crap when they start low-carb, but once your body adjusts its smooth sailing.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
decided to give this a try for the early part of the new year since its design fit my needs perfectly (training for a triathlon so lots of condition lifitng and cardio). we shall see what the progress is like though in a month or two.
What do you all suppose the macro breakdown of Adam's diet is? I'm playing around with fitday.com while following an Adam-esque diet and was surprised by the result...
I know the point of Adam's diet is NOT to have to count calories, etc. but I was just curious.
No. You don't really worry about macros, grams, calories, etc. on Adam's Diet.
But, I'd been eating a lot of protein for a long time before the diet (TAP and MH's Clean Eating). So, it was a pretty sure thing that I was going to eat 1g P or more per lb., just by eating the amounts that I like to eat.
I only know those ratios that I listed because occasionally, I'd plug all the foods into fitday.com to see how I was eating.
Okay, I'm getting ready to go on vacation, so I don't have time to reply everyone individually. However, I hope this post takes care of most the questions.
The number one question: Can I add this or eat that and still lose fat?
The answer: Of course. HOWEVER, you'd be doing a different diet.
I posted this diet for one reason: JP was looking for something to cut fat fast without having to go into ketosis (the metabolic state in which your body uses fat as it's primary source of energy). He had a few reasons, but one of them was that he really enjoys cycling. So I provided a diet with really simple guidelines that was designed to provide many of the benefits of a low-carb diet--fat loss and reduction of heart disease risk--without compromising his ability to go for long or intense rides as well as hit the weights hard.
However, JP's a smart guy and has some experience at dieting. He may have taken the "guidelines" and tweaked them for his preferences. For instance, more whole grains, more milk, or more beans. I don't really know.
Unfortunately, for most people, using the guidelines I gave, but changing the "rules" won't work. Why? "My" diet was based on the idea that we'll keep insulin levels as low as possible all day long, except pre/post workout and at one meal (when you're allowed your whole grains or beans). Insulin is a very powerful hormone that even at very low levels inhibits your body's ability to burn fat. You boost insulin levels by eating high-sugar or starchy foods.
The other goal of the diet was to provide foods that would automatically regulate the number of calories you eat. Typically, these are foods that are high in protein, high in fat, or high in fiber. Base your diet around these and eliminate other foods, and you will lose fat FAST--especially because these foods don't stimulate signficant increases in insulin (if at all).
So the key to the diet is that you could eat as much of these foods as you want, without having to count calories. Automatic weight loss--a beautfiul thing.
But a lot of people would like to add in different foods or change the rules. For instance, they'd like to eat more whole grains, beans, and milk at more meals. There is NOTHING wrong with this. Those are all great foods. BUT... it's not the diet that I presented, so it doesn't work the SAME way. If you want to eat clean, but enjoy a greater variety of foods, then you really need to count calories. Some people will get away with it b/c they've dieted before and have an understanding of portion control. Those who haven't won't.
If you do the plan as I originally suggested, you WILL lose fat without counting calories. If you make a lot of changes or additions, I don't know what will happen. You might get great results; you might not. As you change the diet, you change the "rules". I just wanted to give JP a really simple plan that made sense metabolically. It DOES work. But if you start eating whole grains or beans at every meal, or drink several servings of milk, you're following a different diet. And you will probably need to count calories. If you count calories, it's called the Testosterone Advantage Plan and is extremely effective; if you don't, it's called The Abs Diet and is hit and miss on its effectiveness. In other words, you can't apply low-carb rules--like you see in phase 1 and 2 of South Beach--to the Testosterone Advantage Plan and make a blanket statement about losing fat. There are too many variables involved that will require you to count calories. I think that if you really accept the idea that insulin is powerful player in fat loss, it will be easy to accept why you only want to eat bread/pasta/rice at one meal a day.
Make no mistake: The plan I originally suggested is low-carb, and I really don't want to modify it for a moderate-carb lifestyle. There's nothing wrong with eating that way, and it can be very effective for achieving your fat loss goals. But I simply don't think it's going to get you where you're going the fastest, in the easiest manner possible as was my original intention and will continue to be. Keep in mind that I'm really promoting a diet that was created by Jeff Volek, who also created the Testosterone Advantage Plan diet. He's evolved his thinking on what is optimal, and I've become a believer through my personal experience, the research that's been presented, and the anecdotal experience of others.
I guess what I'm saying is that if the diet interests you, it's easy enoough to follow as it's laid out: Eat meat, veggies (go for five servings a day), nuts/seeds (three servings a day), eggs, and cheese (yes, any kind) in any amounts that you wish, along with your workout nutrition. This will keep insulin levels very low, and will limit your total caloric intake--the winning combination for fat loss.
I know this isn't necessarily the "popular" approach to dieting among nutritionists, but many of the top metabolism researchers in the country believe in this philosophy, even if they're not vocal about it in the press.
I hope this helps. I guess what I'm saying is that if you feel like you can follow the guidelines I provided, then great. If you don't, find a different diet that will work, but be aware that you need SOME way of gauging portion control. Most diets offer that--TAP, The Zone, Body for Life. Those who aren't low-carb and don't offer that are taking advantage of the marketing hype of "you don't have to count calories" without being able to back up the promise.
What would a sample day in this type of diet look lik e- i'm curious cause i'm a vegetarian and struggle for protein choices that fill me up beyond dairy and nuts.
What would a sample day in this type of diet look lik e- i'm curious cause i'm a vegetarian and struggle for protein choices that fill me up beyond dairy and nuts.
aap
I don't think this is diet for you, unless you're willing to eat a lot of protein powder, cheese and eggs. Vegetable based protein sources come with a lot of carbs attached (beans, rice, nuts, etc.). Not that carbs are bad, but they aren't a big part of Adam's Diet.
There are a couple of vegetarians that post around here, but I don't think they'll be reading this thread to comment. Best to post a seperate question in it's own thread.
I don't think this is diet for you, unless you're willing to eat a lot of protein powder, cheese and eggs. Vegetable based protein sources come with a lot of carbs attached (beans, rice, nuts, etc.). Not that carbs are bad, but they aren't a big part of Adam's Diet.
There are a couple of vegetarians that post around here, but I don't think they'll be reading this thread to comment. Best to post a seperate question in it's own thread.
What's your diet like, now?
I dont mind a lot of protein powder.. here's what i'm planning, hoping to follow Adam's Diet...
Breakfast:
3 Eggland Eggs with non fat cheddar cheese
Whey/Water Shake (1 scoop of whey = 25 g protein)
Apple (1st serving of fruit)
Snack 1
Broccoli
Cheese stick (string or cheddar)
Lunch:
Orange (2nd fruit serving) or grapes
Turkey sandwich on 2 slices ezekial bread (this is the grains for the day)
Spinach salad with carrots and tomatoes
Soy Chips
Mixed Nuts (1st serving of nuts)
Snack 2
FF ORganic Yogurt with Whey (1 scoop)
Broccoli or Edamame (veggie serving)
V8 Low Sodium
Dinner
Whey/Water (2 scoops this time)
Spinach Salad with carrots, corn, black beans, and cukes, pepperoni and zuccini w/olive oil vinigrette
Strawberries or Apple as fruit
Drinks: water, coffee in the AM, along with green tea with each meal
I dont mind a lot of protein powder.. here's what i'm planning, hoping to follow Adam's Diet...
Breakfast:
3 Eggland Eggs with non fat cheddar cheese
Whey/Water Shake (1 scoop of whey = 25 g protein)
Apple (1st serving of fruit)
Snack 1
Broccoli
Cheese stick (string or cheddar)
Lunch:
Orange (2nd fruit serving) or grapes
Turkey sandwich on 2 slices ezekial bread (this is the grains for the day)
Spinach salad with carrots and tomatoes
Soy Chips
Mixed Nuts (1st serving of nuts)
Snack 2
FF ORganic Yogurt with Whey (1 scoop)
Broccoli or Edamame (veggie serving)
V8 Low Sodium
Dinner
Whey/Water (2 scoops this time)
Spinach Salad with carrots, corn, black beans, and cukes, pepperoni and zuccini w/olive oil vinigrette
Strawberries or Apple as fruit
Drinks: water, coffee in the AM, along with green tea with each meal
Pre Bed Snack:
Cottage cheese w/grapes
aap
ok i know i said i was a vegetarian, so strike that turkey sandwich, i used to eat meat, but i sometimes will eat only turkey or chicken for lunch - my wife cannot stand me eating meat at home.
How much fruit does Adam say? I think it's 2 servings.
Also, the beans in the salad... If it's just a few, like a garnish, it's fine, but if it's a serving of beans, then that's two starchy carb meals for the day. One too many to call it Adam's Diet.
Personally, I'd swap some of the fruit for more veggies. Some veggies at breakfast. Veggies fill me up. Fruit makes me hungry. That's just me.
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