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.
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.
It looks healthy, so I feel bad nitpicking it...
i think he says two and i dont know how he feels about yogurt or cottage cheese. but the turkey sandwich might stay. the beans are mainly garnish. sometimes in the am ill have broccoli with the eggs, lately it's been a big juicy organic apple - nothing tastes better than organic fruit.
I can't find the specific post, but he said that yogurt, cottage cheese, and even milk was okay, provided that it was working. But, it's not typically recommended, as they might not fill you up like more solid protein sources can.
If you diverge from the food choices in the diet too much, you lose the "built in" self-regulating factor. It can still work, but who knows. Like those people who say they went on the Atkins Diet and only ate some bread, here and there. A chip or two. Milk... Suddenly, the Atkins Diet didn't work for them. Only it's not the Atkins Diet, anymore.
The diet works by picking food choices that tend to get you to eat fewer calories, but without forcing you to count calories. You could always follow your dietary plan, but count calories, too. Particularly if you find that it's not working to your satisfaction.
As to organic fruit... In my blind taste tests, it always tied with conventionally grown fruit. Farmer's market fruits (which tend to be fresher) often taste better, though. Especially the tomato, since they are often the ones too ripe to sell to stores.
I'm all for organic, when it's available and cost effective, but I believe the "better taste" of organic* is mostly psychological.
* Not to be confused with free range, pasture grazed, etc. In animals, these terms mean more for flavor than the term "organic." IMO
I can't find the specific post, but he said that yogurt, cottage cheese, and even milk was okay, provided that it was working. But, it's not typically recommended, as they might not fill you up like more solid protein sources can.
If you diverge from the food choices in the diet too much, you lose the "built in" self-regulating factor. It can still work, but who knows. Like those people who say they went on the Atkins Diet and only ate some bread, here and there. A chip or two. Milk... Suddenly, the Atkins Diet didn't work for them. Only it's not the Atkins Diet, anymore.
The diet works by picking food choices that tend to get you to eat fewer calories, but without forcing you to count calories. You could always follow your dietary plan, but count calories, too. Particularly if you find that it's not working to your satisfaction.
As to organic fruit... In my blind taste tests, it always tied with conventionally grown fruit. Farmer's market fruits (which tend to be fresher) often taste better, though. Especially the tomato, since they are often the ones too ripe to sell to stores.
I'm all for organic, when it's available and cost effective, but I believe the "better taste" of organic* is mostly psychological.
* Not to be confused with free range, pasture grazed, etc. In animals, these terms mean more for flavor than the term "organic." IMO
If I remember, Adam's dairy limit was 1 serving if you "like" milk. But i agree with you, changes yes, but then it's not the "diet" as prescribed.
Hmm on the organic comparision, with apples especially, the organic ones taste juicier and fresher and have a distinct flavor as opposed to the normal ones, which have a bland taste, again this maybe geographical, in season vs out of season or taste bud differences, i dont know.
What's the reason behind the fiber supp before the carb meal? I can't seem to figure that part out? Does it mitigate the insulin resonse?
correct. and it slows down the digestion of the meal.(same thing really)
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"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
I was considering going on this diet after reading through many body comp diets and the like. Just needed to ask a few questions first though.
1. Are peas ok to eat. i love to eat them frozen and have started to have a cup full in place of a serve of rice (lunch/dinner)?
2. What is the take on yoghurt....I like to have a serve a day with protein poweder as a snack? Would that just count as my milk once a day serve? And is this enough calcium?
3. What is your take on soy protein? I usually use soy protein isolate as my protein powder?
4. I have a fair amount of fat to lose but wouldn't mind gaining some muscle too....is this diet just for fat loss....and if i was doing body comp training (EDT/TT/Meltdown training) would i want to eat below maintenance or above (I know it says you don't have to count calories) but as a general guide I'd love to know some thoughts?
5. What do you do about training PWO meals etc if you work out twice a day?
6. Is 'Sustagen good for post/during/pre workout nutrition?
Thanks to anyone who replies. I am starting to get my training into gear but it is definately my nutrition I need help with...
As I stated i need to lose fat, but I definately cannot afford to lose muscle and need to gain some....just thought i'd throw that in so that people know where I am coming from
I was considering going on this diet after reading through many body comp diets and the like. Just needed to ask a few questions first though.
1. Are peas ok to eat. i love to eat them frozen and have started to have a cup full in place of a serve of rice (lunch/dinner)?
2. What is the take on yoghurt....I like to have a serve a day with protein poweder as a snack? Would that just count as my milk once a day serve? And is this enough calcium?
3. What is your take on soy protein? I usually use soy protein isolate as my protein powder?
4. I have a fair amount of fat to lose but wouldn't mind gaining some muscle too....is this diet just for fat loss....and if i was doing body comp training (EDT/TT/Meltdown training) would i want to eat below maintenance or above (I know it says you don't have to count calories) but as a general guide I'd love to know some thoughts?
5. What do you do about training PWO meals etc if you work out twice a day?
6. Is 'Sustagen good for post/during/pre workout nutrition?
Thanks to anyone who replies. I am starting to get my training into gear but it is definately my nutrition I need help with...
As I stated i need to lose fat, but I definately cannot afford to lose muscle and need to gain some....just thought i'd throw that in so that people know where I am coming from
1. Yep. Peas can be your starchy carb. Pea pods/snap peas are on the border. You generally eat so little of the actual peas and more of the pods.
2. Enough calcium? Probably.
3. Why soy? If possible, go with a milk based protein for your powder. If you can't then soy is ok. Also look into pea, rice, and hemp proteins.
4. There have been people who have lost fat and gained muscle on Adam's Diet. To do so, I would save my carby meals for the meal immediately following your weight workouts. The size of the meal is something to experiment. This period provides the opportunity to really put those carbs and protein to work.
5. Two weight workouts? If so, and you really think you are working out hard enough, then do the workout drinks twice. If one workout is cardio, then skip the workout drinks for that workout.
6. Sustagen Sport? Do you have the nutrition and ingredients? I can't find it on the web.
Just wanted to know about serving sizes and portions etc.
What is a serving of grains? Is it half a cup or a cup or what?
What about sunflower seeds?
And of course nuts?
And why can you have heaps of cheese but no (or very little) milk?
Cheers
Not sure. I think a serving of oatmeal is 1/2 cup of rolled oats (dry). 2oz of dry pasta. I usually go with 100-150 calories worth of whatever carb, as a serving.
1/4 cup is the serving size for nuts or seeds. That's shelled, of coarse. Shelled sunflower seeds would be about 3/4 cup. I eat a lot of these, since they take longer to eat. I can spread out my 3/4 for the whole day, practically.
Cheese has very few carbs, since the cheese making bacteria eat up all the carbs while making the cheese. Plus, milk is not very filling. The diet's not just about low carb, but also about choosing foods that are satiating.
Are heavy creams, sour cream etc. ok to eat on this diet?
I know that on a keto type diet they are allowable but since this is more low carb I wasn't sure.
I probably won't be eating any dairy or fruit and no gains but heaps of vegies, meat, eggs, cheese and the occasional serve of nuts/seeds.
PLus i like to have the cream in my coffee and the sour cream on my vegies....as well as other low carb (but occasionally high fat dressings)
Apologies if this has already been addressed in the thread.....
And what about things like pork crackle (the kind you buy in packets) is this ok too?
Those things are all good. Sounds like a good plan.
As to the pork skins, they're fine. Just don't think you're getting much usable protein from them. The protein in skin (and jello) is collagen and not all that good, as far as protein goes.
Basically, they are an occasional snack, but can't really count as your meat source.
I've been on this for two months and dropped some body fat and few lb's but more body fat than anything (which is ideal). However, I've kind of stalled out and am not losing. Any suggestions? Should I increase my calorie intake for a while than cut it back again? If so, can I use carbs to increase my caloric intake.
I'm thinking I might want to bump up my caloric intake to increase my metabolism, then cut the calories and burn so more fat.
If you've been eating your carb meal and doing the workout drinks, I don't think you should go with more carbs. If anything, I'd add a little more food for a while, but if you have the patience, track for a week and let's see where you stand.
These plateaus are common. I've had them that last a month or more (not that you want to hear that).
What types of exercise are you doing? Weights. Cardio. Intervals. How often for each?
Sometimes doing more or different exercises can stir things up, too.
That seems really good. I guess all we can do is look to the food log and tme for info.
Are you feeling like you have energy or feeling rundown?
I start off slow in the morning but am fine by evening. I need a Cliff bar before working out - weights or cardio or I'm dead. I continue to experiment with what provides the best lift during workout. The fast carbs (dex or malto) make me crash hard.
I've had my starch carb meal post workout - about an hour after my PWO shake. I'm going to switch that to oatmeal at breakfast and PWO shake only post workout - not starch carb. I'm a little reluctant to do this b/c I like starch carbs after weights as I feel it helps gain muscle mass but it may just be to late at night - arount 8 pm. I don't have starchies after cardio unless it a seriously draining session and I feel I earned them.
I'm a bit lost when it comes to the PWO shakes. Would it be so bad if I just do a protein shake before and after?? I'm not a lifting a huge amount of weights, I'm taking kick boxing classes mostly. If that helps any!
Well I guess my confusion is what is it and when is it that you need to add the carbs. And the dextrose isn't available in stores I'm pretty sure. I feel like I'm not an athlete or major fitness buff to need the extra stuff. I dont want to be feeding myself stuff that I personally don't need. Heck I just started doing the shakes! I never knew the benifits of protein shakes PWO before.
I'm assuming your doing weight training, right? The workout drinks help everyone.
Do you need it? No. But it's more like an investment in your next workout.
By taking care of your muscles at this workout, you'll recover faster and be able to workout harder the next time.
You can get dextrose or maltodextrin at GNC or VitaminShoppe (if that's how you spell it). Pretty much any store that primarily sells supplements.
Malto is also available at home brewing stores (like for making your own beer).
Malto and dextrose are very cheap.
Until you find that, powdered gatorade works well. Some people never switch from gatorade. Just the powder in the little tubs from the supermarket.
Next choice, chocolate milk. Just plain low fat chocolate milk. I use the generic one at the grocery store, in a pinch. It's better than Quik. Quik has too much crap and not enough protein. The generic is just choclolate milk (milk, cocoa, and sugar).
GNC has malto. It's called Carbo Gain or something similar. It's ingredient will just be one thing: maltodextrin.
Quote:
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.)
Here's what I do. I take Gatorade or malto or whatever carb powder (even sugar) and measure 45 grams worth of carbs. Just do the math of the nutrition label. I add 15g worth of my protein powder. I fill it up with water and shake it. Drink 1/2 before I head out of the locker room and then top if off with more water. Drink the rest during the workout.
I've already premeasured my post workout drink into another bottle or small container. 20g of P worth of my protein powder and 20-40g worth of my carbs. After he workout, I just this powder into the same shaker bottle, add water, shake and drink.
Now, it just so happens that bottled, generic chocolate milk tends to be 15-16g P and 35-40g C, per serving. Most bottles hold two servings. For the PWO drink, it's a little light in the P dept., but I don't sweat it. Close enough.
Sorry another question - As far as being allowed to have one meal with a good carb in it is dinner an ok choice? I've always thought it's best to get all your carbs in early in the day, but I seem to be fine w/o carbs until dinner time hits. Like today no matter what I ate I kept feeling hungry afterward, heres my day just to show you:
8am B-1 cup 2% milk with frozen strawberries,banana,and a scoop of choc whey blended
10am S-cheese stick
11:30am S-raw peppers
1pm L-crusless quiche (eggs,mozz,brocc,chicken), salad
(should of has a snack but wasn't prepared)
5:30pm Was now starving so had a kashi bar which in IMO is like having that serving of nutts
6pm D-steak and grilled Eggplant
7pm Still hungry so had a peice of cheddar
9pm still hungry so had mozz and tomatoes w/balsamic
10:30 still hungry lol so had a peice of ww bread w/pb now going to bed,and feel satisfied FINALLY
Also for my workout I did arms since my legs are so sore!! I'm getting back to working out again so my body was in shock and PAIN
There are people who get badly hit by cravings if they overtrained or just did too much. Try some cottage mixed with peanut butter and see how that treats you. Also, you can try to eat solid carbs postworkout and see how that goes.
But that kashi bar might be just like a carb meal, too. The ones that I've seen are basically granola bars. Better than average, but still. What's in it?
You don't say the amounts of anything, but it sure doesn't sound like enough. Likely why you're so hungry. You say cheese stick, not sticks. So that's what? 80 calories. Then 30 cals worth of peppers? That's tide you over food, not a snack.
Try to eat vegetables with every meal or snack.
Never allow yourself to get starving, when you do, you eat things like kashi bars.
having 2% milk and strawberries and banana in a morning shake is not doing w/out carbs until evening. neither is having a kashi bar in the afternoon. just my opinion of course.
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