Anabolic Diet 2.0

Nutrition
261

[quote]wannabebig250 wrote:

[quote]JK29 wrote:

[quote]wannabebig250 wrote:

[quote]JK29 wrote:

[quote]wannabebig250 wrote:

[quote]JK29 wrote:

[quote]wannabebig250 wrote:
anybody doing big beyond belief on the AD? im seriously considering taking a page out of MODOKs book and just going all out on the AD and BBB.[/quote]

As per MODOKs guidance, I did BBB to kick off the first 6 weeks of my recomp. It’s brutal, but awesome. When my schedule lines back out I hope we’ll run it during my bulk too.

JK[/quote]

i just did the first day of ramp 1, week 1. endurance 13-15 reps. wooped…my…f’in…ass. decided to stay the course of AD as well, full 5 days then 36 hour carb up.[/quote]

I think you’re results are going to rock. You may need to up your calories to handle the ramps though. I was normally winded the majority of the workout… lol
[/quote]

yea definitely gonna need more calories lol. i only had 3 eggs fried in coconut oil and 5oz of chicken breast before the workout and i was coughing up my lungs the entire 40 minutes. oh yea another plus is the workouts only take like 40-45 minutes… win win.[/quote]

Holy hell, I’d probably pass out if that’s all I ate before a ramp!! The bad news is the 3rd week ramp was taking me an hour and 15min to and hour and 30 min to complete. The 4th week when we deceased the volume was awesome… I felt like a boss.
[/quote]

did MODOK let you eat ‘dirty’ foods like sausages, hot dogs, beef jerky, pepperoni sticks, etc. to get in the much needed calories for your ramps?

slice a hot dog in half but dont go all the way through, just enough to open it, like a hot dog bun, and place thick pieces of cheese in the middle and melt on the BBQ. o…m…g AD goodness.[/quote]

Though out the cut and even now in the bulk we’re staying away from overly processed foods. I can eat normal bacon 1-2 times a week if I must. However, I can go unlimited on nitrate free bacon. I get most of my calories from steak and ground beef. Ideally I go for the grass fed varieties. Coconut Oil, and eggs also make up a big portion.

Some examples:

A pound of ground beef is ~ 1100 cal. Throw some cheese on it and you have a 1300 cal meal.

12oz ribeyes are around 1k as well. 14-16 oz of top round can get you 700-800

7 eggs and some cheese ~700-800

2 shots of Heavy whipping cream ~ 300

I have 2 shots of Heavy WC and 2 tbs of VCCO every morning. That’s an easy 540 cal in no time.

You get to eat like a king bulking on AD. I love it. I saw the ground beef in my fridge Saturday evening and was pissed when I realized I was still on a carb up. I’m consuming about 4000 a day right now.

Luck,
JK

262

[quote]JK29 wrote:

Though out the cut and even now in the bulk we’re staying away from overly processed foods. I can eat normal bacon 1-2 times a week if I must. However, I can go unlimited on nitrate free bacon. I get most of my calories from steak and ground beef. Ideally I go for the grass fed varieties. Coconut Oil, and eggs also make up a big portion.

Some examples:

A pound of ground beef is ~ 1100 cal. Throw some cheese on it and you have a 1300 cal meal.

12oz ribeyes are around 1k as well. 14-16 oz of top round can get you 700-800

7 eggs and some cheese ~700-800

2 shots of Heavy whipping cream ~ 300

I have 2 shots of Heavy WC and 2 tbs of VCCO every morning. That’s an easy 540 cal in no time.

You get to eat like a king bulking on AD. I love it. I saw the ground beef in my fridge Saturday evening and was pissed when I realized I was still on a carb up. I’m consuming about 4000 a day right now.

Luck,
JK
[/quote]

thanks for the examples man, im definitely going to stock up on some ground beef, steak and cheese. i forgot how fast the calories can add up with some nice fatty cuts of beef.

i just finished day 2 of BBB and got completely destroyed. the 3 sets of 15 for thighs were the icing on the cake. i literally sat in my car after the workout dry heaving, i thought i was gonna lose my entire days worth of calories onto the parking lot lol.

im aiming for 3500-4000 calories now just to keep my sanity during the ramps.

263

I only did 1 ramp of the 4 day but the only recommendation I have is to do legs last and only have something like whey + oil pre workout then make up for the lack of cals post.

264

[quote]MAF14 wrote:
I only did 1 ramp of the 4 day but the only recommendation I have is to do legs last and only have something like whey + oil pre workout then make up for the lack of cals post.[/quote]

hah, i had 2 scoops whey and 2 tblsp olive oil pre.

but 2 hrs before that i loaded up on eggs fried in coconut oil, hot dogs, and steak.

did legs last and was too wooped to even think about abs. im thinking of removing abs from day 2 anyway and replacing them with a deadlift variation like stiff legs and rack pulls.

but youre saying to do legs last on day 3 and 4 too? and how did you fit deadlifts into this program? im thinking either just tack 1 all out set at the end of the workout, or splitting the thigh sets between squats and deadlifts. like if thighs calls for 3 sets, i do 2 sets of squats or leg press and 1 set of a deadlift variation.

265

440×1459 110 KB

I ran it Sunday, Tuesday, Wednesday, Saturday like this:

266

[quote]wannabebig250 wrote:
but youre saying to do legs last on day 3 and 4 too? and how did you fit deadlifts into this program? im thinking either just tack 1 all out set at the end of the workout, or splitting the thigh sets between squats and deadlifts. like if thighs calls for 3 sets, i do 2 sets of squats or leg press and 1 set of a deadlift variation.[/quote]

Eh, I did deads but if I were to run it again I would drop them. They’re just way too technical of a lift IMO especially to be doing sets of 8 reps at minimum.

I would go with rack pulls or if you’re doing them for legs do hamstring curls. Also, front squatting instead of back squatting helped keep my lower back decent.

267

[quote]JK29 wrote:
I ran it Sunday, Tuesday, Wednesday, Saturday like this:[/quote]

thats an interesting setup. did you come up with it yourself or was it MODOK influenced?

268

[quote]MAF14 wrote:

[quote]wannabebig250 wrote:
but youre saying to do legs last on day 3 and 4 too? and how did you fit deadlifts into this program? im thinking either just tack 1 all out set at the end of the workout, or splitting the thigh sets between squats and deadlifts. like if thighs calls for 3 sets, i do 2 sets of squats or leg press and 1 set of a deadlift variation.[/quote]

Eh, I did deads but if I were to run it again I would drop them. They’re just way too technical of a lift IMO especially to be doing sets of 8 reps at minimum.

I would go with rack pulls or if you’re doing them for legs do hamstring curls. Also, front squatting instead of back squatting helped keep my lower back decent.[/quote]

i agree that deadlifts are too technical for the high reps, but im so close to pulling 500lbs that there is no way im getting rid of it haha. maybe ill just toss it in for sets of 3 on day 1 or something.

i cant front squat for shit man. i can easily toss around 315lbs on backsquats for sets of 4-6 but STRUGGLE to front squat 95lbs for 3 reps. something to do with my body mechanics. plus backsquats just feel so natural to me, with no low back pain at all.

269

Try doing goblet squats if you want to learn how to front squat. Works awesome. I would do leg presses then and just adjust your foot position to target hams or quads.

270

[quote]wannabebig250 wrote:

[quote]JK29 wrote:
I ran it Sunday, Tuesday, Wednesday, Saturday like this:[/quote]

thats an interesting setup. did you come up with it yourself or was it MODOK influenced?[/quote]

The set up was MODOK, the order was mine. I wanted to space out the squats and deadlifts. During that period I was also doing SSC on Sunday, Monday, Tuesday and Wednesday mornings.

Speaking of deadlifts. I actually enjoy nailing the higher rep ranges (6-8). Not for every set, but for a max effort set. I’m running a hyperthrophy adjusted 5/3/1 right now and for my 3 and 1 week I like pushing that last set pretty hard. I get around 8 reps on the 3 week and 6 reps on the 1 week. It feels good.

[quote]MAF14 wrote:
Try doing goblet squats if you want to learn how to front squat. Works awesome. I would do leg presses then and just adjust your foot position to target hams or quads.[/quote]

Goblet squats rock.

271

do you guys have trouble falling asleep? i read some old threads on here and alot of people solved their insomnia by having a few carbs right before bed.

im thinking a few spoons of oatmeal with some turkey breast and peanut butter to fall asleep faster. 10g of carbs shouldnt kill the AD, should it? 0 carbs the rest of the day, maybe a few from nuts and veggies.

272

[quote]wannabebig250 wrote:
do you guys have trouble falling asleep? i read some old threads on here and alot of people solved their insomnia by having a few carbs right before bed.

im thinking a few spoons of oatmeal with some turkey breast and peanut butter to fall asleep faster. 10g of carbs shouldnt kill the AD, should it? 0 carbs the rest of the day, maybe a few from nuts and veggies.[/quote]

Call me a purist… But I wouldn’t do that. For the first month I had so much extra energy that it was hard to get sleep as well. I started taking zinc and magnesium before bed, and this seemed to help. Maybe start waking up earlier? I wake up around 5:20. By the time in done lifting and eating I’m normally tired. Within 30-40 min of reading I’m out. I also try to turn out the lights and shut off anything with a screen 20-30 min before I lay down to read. Good luck,JK

273

Advice please,

Currently on AD - going to travel for 4 days late October, will be difficult to maintain. If I eat normal, (non AD ) will I still have to go through a 2 week induction when I return home (to get back to burning fat)?

274

Quick progress report.

Lost 4 lbs of fat. Slower than I expected.

Starting high dose fish oil protocol, 5g Creatin Malate and 75 to 100 grams protein pre/durring/post workout. All starting same time as new block.

Next week starts my Canadian Ascending Descending(CAD) Strength-Speed/Speed-Strength emphasis block. So fat loss should accelerate soon.

I’ll probable do an IF style 24h fast on Sunday then back on the diet Monday. To acceleration fat loss.

275

[quote]alin wrote:
Advice please,

Currently on AD - going to travel for 4 days late October, will be difficult to maintain. If I eat normal, (non AD ) will I still have to go through a 2 week induction when I return home (to get back to burning fat)?[/quote]

Have to? No. It will get you back on track faster though.

276

[quote]MAF14 wrote:

[quote]alin wrote:
Advice please,

Currently on AD - going to travel for 4 days late October, will be difficult to maintain. If I eat normal, (non AD ) will I still have to go through a 2 week induction when I return home (to get back to burning fat)?[/quote]

Have to? No. It will get you back on track faster though.[/quote]

x2

277

[quote]BOSS wrote:
Quick progress report.

Lost 4 lbs of fat. Slower than I expected.

Starting high dose fish oil protocol, 5g Creatin Malate and 75 to 100 grams protein pre/durring/post workout. All starting same time as new block.

Next week starts my Canadian Ascending Descending(CAD) Strength-Speed/Speed-Strength emphasis block. So fat loss should accelerate soon.

I’ll probable do an IF style 24h fast on Sunday then back on the diet Monday. To acceleration fat loss.

[/quote]

How long have you been ADing? How are you measuring fat loss? Calipers?

Good work man,
JK

278

Thanks MAF and JK!

279

How are these macros for the Keto period? I know the protein is a bit high, but thats due to budget reasons and the food that entails
245g Protein
300g Fat
26g Carbs
3510 calories total

All Whole foods: Eggs x20, Pork liver 500g, bacon x6, broccoli, celery and peas, EVOO 60ml, Coconut oil 60ml

All together £4.70

Another meal plan I may do on the weekends is
Eggs x20, Beef Brisket 250g, Bacon x6, protein powder 3 scoops, broccoli celery and peas, EVOO 60ml, Coconut oil 60ml
This comes to 250g protein, 340g fat, 21g carbs, 3610 Calories, costing £6.50

280

[quote]JK29 wrote:

[quote]BOSS wrote:
Quick progress report.

Lost 4 lbs of fat. Slower than I expected.

Starting high dose fish oil protocol, 5g Creatin Malate and 75 to 100 grams protein pre/durring/post workout. All starting same time as new block.

Next week starts my Canadian Ascending Descending(CAD) Strength-Speed/Speed-Strength emphasis block. So fat loss should accelerate soon.

I’ll probable do an IF style 24h fast on Sunday then back on the diet Monday. To acceleration fat loss.

[/quote]

How long have you been ADing? How are you measuring fat loss? Calipers?

Good work man,
JK
[/quote]

In order:

2 weeks

Scale and skin fold

Thank you