Tweaking 'Adam's Diet' and weighing my situation

[Faraz421]

Adam's Diet is based on some very sound principles, and I know by tweaking it, its no longer the same diet, but i want to employ the same principles (regarding insulin)in a way i can eat daily.

Im 5'10 , 150 lbs, and 18% bf...
Im between trying a clean bulking phase (my past bulk was definately not clean... i used to be 140 lbs 16%bf...) So possibly try a clean bulk...or more appealingly, after checking these boards, a moderation of Adam's Diet...

Eating Clean my day is like this:
Breakfast - 1/2 c oatmeal , 1 c fat free milk, 1 scoop whey, 1tbsp udo's blend oil...

lunch- WW bread sandwhich (turkey, fat free slice cheese, lettuce, tomato) and an Apple

snack - Almonds

Pre/during WO - 1 scoop whey, 25g carbs from twin lab ultra fuel...

PWO- 1 scoop whey, 40g carbs from gaterade powder

Dinner usually vegetables and meat, just got WW pastas :-\, so sometimes those too...

1/2c CC and 1tbsp natty PB before bed...

Questions:
1 & 2 )Where I am now, will the more strictly I follow Adam's diet help me, or would i be better suited going in another direction first (adding more muscle)..I feel like the diet might hinder muscle gains? with such a short supply of carbs for recovery and what not? But that would explain the loss in fat...

3) Ive got my one serving of milk, 1 of ww, 1 fruit (same meal) ...problem is the oatmeal in my breakfast.... but does the udos oil (fats) help negate the insulin effect of the oatmeal and milk?

4) If replaced with egg whites, some udos oil and veggies (dont know how often i can do that) what effects does it have on not getting in carbs upon waking after 'fasting' all night?

5)I understand the Pre/during work out shake,but taking the post 1 hour after is very different from me taking imediately after as i do. So i take it that the shake kinda replaced the traditional PWO meal...that way i dont need the whole wheats in my meal after wards?

6) Any tweaking that could be recommened to adjust what i am eating now to fit Adam's guidelines better...
If i take out the bread from lunch and throw in nuts.... it'd be weird just opening up some turkey in a plastic wrap at the lunch table...

7) Eating all that cheese of any type....doesnt that accumlate a lot of saturated fats? Low Fat cheese would just means carbs, so assume you mean full fat cheese...

8)I remember reading the post about those who are around my weight and 11-12% bf wanting to try this, and reading that itd be difficult at that % and weight ...but im wondering since im a higher BF%, would it work out for me, or should i eat how i am and lift, putting on musle mass first....

[Chris Correia]

I'm not really going to answer your question. But, I want to add a piece of info and ask a question that, I think, relates to your concerns.

In the recent MH Muscle, an article on carbs essentially explains: If you goal is to burn fat, then limit carbs to 100 grams a day. If you goal is to build muscle, then 200 grams. If you are in competitive sports, then 300 grams.

After reading that, I would like to know if the 100 grams a day allowance/limit is a good guideline for Adam's diet.

I also would like to know if, after losing the fat, one can bulk on this diet by adding calories (largely protein and fat), but still keeping carbs low.

[Torque]

Chris, I've been following Adam's Diet for 2 months and occasionally track my consumption on Fitday and noticed that I ate about 75g of carbs on non-lifting days and about 120g or so on lifting days because of the PWO's. So it seems that your "guidline" is relatively accurate.

[Chris Correia]

Originally posted by Torque:
Chris, I've been following Adam's Diet for 2 months and occasionally track my consumption on Fitday and noticed that I ate about 75g of carbs on non-lifting days and about 120g or so on lifting days because of the PWO's. So it seems that your "guidline" is relatively accurate.

Thanks for the reply.

And your results following the diet are: ???

Are you essentially cutting/losing fat? What can you tell about lean mass increase?

[Torque]

Chris, My main goal has definitely been cutting my body fat. I haven't been weighing myself all that much lately, but I started at 194 and have been at 184 for the past week or two. While I haven't had a bf measurement for a while the old pants test tells me I've lost a bunch around the middle. (I'll say the mirror has been kind as well.)

For workouts I've been doing HGM phase 7 and HIIT, and I'm going to guess that I haven't had any increase in my lean body mass. But then again my workout is a cutting workout.

I was going to stop after 8 weeks but I am continuing since I haven't reached my totally arbitrary goal of 180 lbs, and the fact that the "diet" doesn't feel like a diet and fits well with my lifestyle. On the other hand, I am looking forward to those late phases of HGM for strength and growth. Maybe I can add a couple of pounds of muscle.

I hope this helps!

[Tyler_K]

Chris,

You can definitely make a lean bulk out of eating low carbs. Just make sure you fill up all of the surplus calories needed with protein and fat.

I would avoid ketosis though. Keep carbs above 100g and throw in a few around your workouts. Ketosis is not a real good hormonal state for your body to be in when trying to add muscle. That said, fat calories can drive protein synthesis just like carbs although I'm not sure to what degree.

Search Lyle McDonald's message boards on bodyrecomposition.com for the low carb bulk. More info than you can imagine.

Hope this helps.


Tyler

[Chris Correia]

Thanks for the reply, Tyler. I'll check out that site.

I'm looking at fat loss right now; I'm guessing I'll drop two pounds week, so that will keep me busy for about 6 weeks. But then, I want to focus on packing on some muscle; I'll stay on the same diet then, but up the protein and fat. Right now I'm getting about 75 -100 grams of carbs on non-PWO drink days, and 125-140 on drink days.

Faraz: It looks like you are not getting a direct answer, but I think this additional information should be helpful.