Anabolic Diet 2.0

Nutrition
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[quote]wannabebig250 wrote:

what quality of meats do you use when youre on the AD? do you include dirtier foods like sausage, pepperoni, bacon…or do you stick to the cleaner cuts like steak, chicken, porkchops, turkey, etc?[/quote]

I basically eat the same thing every day unless I need to deviate for social reason, its incredibly basic and easy: Ground Beef and Avocados with green beans or broccoli.

If I am feeling adventurous I will eat some chicken wings, or eggs/bacon, but I find that I do much better if I eliminate as much choice as possible from the equation. This helps me keep the amount of food I eat constant, keeps the amount of mental energy I put into my diet close to 0%, and just makes it easy to stick to.

The carb up is a different story and that usually changes week to week because of circumstances, but the other days are almost always the same.

322

Lonnie what are the modifications you’ve made to AD? Any supplements?

323

[quote]Lonnie123 wrote:

[quote]wannabebig250 wrote:

what quality of meats do you use when youre on the AD? do you include dirtier foods like sausage, pepperoni, bacon…or do you stick to the cleaner cuts like steak, chicken, porkchops, turkey, etc?[/quote]

I basically eat the same thing every day unless I need to deviate for social reason, its incredibly basic and easy: Ground Beef and Avocados with green beans or broccoli.

If I am feeling adventurous I will eat some chicken wings, or eggs/bacon, but I find that I do much better if I eliminate as much choice as possible from the equation. This helps me keep the amount of food I eat constant, keeps the amount of mental energy I put into my diet close to 0%, and just makes it easy to stick to.

The carb up is a different story and that usually changes week to week because of circumstances, but the other days are almost always the same.

[/quote]

cool. good info, thanks.

324

do you guys down any oils pre workout? i take a scoop of superpump (3g carbs) and was thinking of maybe downing a tablespoon of olive oil and coconut oil for a bit of an extra kick. ive never tried that before, besides MCT oil.

325

[quote]MAF14 wrote:
Lonnie what are the modifications you’ve made to AD? Any supplements?[/quote]

-I tend to eat “healthier” food choices, both for the fats and the carbs (lots of rice during the carb up day). Aside from my one cheat meal on Friday, everything is very healthy

-I Only do a One day carb up, with an occasional one on Tuesday if I’m doing lots of High intensity Cardio to lose weight (like 50-100 grams here, nothing close to Fridays madness)

-Losing fat: For the weekend I do a “Feast to Fast” protocol which is essentially a high carb/low fat diet until my last meal of the day where I eat whatever the hell I want. I basically eat food until I hate myself for eating that much food. The following day I do one of two things, a Protein Sparring Modified Fast where I only drink 3-5 protein shakes throughout the day, or I will drink only 1-2 and have a small low carb/high fat and protein meal at the end of the day

  • As far as supps, its just some BCAA during the workout (I’ve been using MAG-10 for a while, but its just too expensive), a Spike if I feel like I want to blow the doors off the gym that day. I also take SuperFood, Flameout, and FA3 just to cover my bases with those nutrients.
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[quote]wannabebig250 wrote:
do you guys down any oils pre workout? i take a scoop of superpump (3g carbs) and was thinking of maybe downing a tablespoon of olive oil and coconut oil for a bit of an extra kick. ive never tried that before, besides MCT oil.[/quote]

I dont, but I’ve heard of people using this strategy to great success. Try it out and see what you think.

327

[quote]Lonnie123 wrote:

[quote]wannabebig250 wrote:
do you guys down any oils pre workout? i take a scoop of superpump (3g carbs) and was thinking of maybe downing a tablespoon of olive oil and coconut oil for a bit of an extra kick. ive never tried that before, besides MCT oil.[/quote]

I dont, but I’ve heard of people using this strategy to great success. Try it out and see what you think.[/quote]

took 2 tblsp olive oil and 1 tblsp coconut oil with my superpump. usually on my 5th day of the induction phase im dragging ass in the gym, but today my strength stayed steady the whole workout. could be a coincidence, but it doesnt hurt to keep downing oils pre workout.

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4 weeks on the Anabolic Diet, down about 10 pounds and 1.5 inches in the love handles, in addition to just being leaner all over. The transition from this to gaining will be very minimal (increasing from 93/7 beef to 90/10 for example, occasionally a steak/dry ribs/chicken wings) so we will see what the next 6 months can do for me.

329

[quote]Lonnie123 wrote:

[quote]wannabebig250 wrote:

what quality of meats do you use when youre on the AD? do you include dirtier foods like sausage, pepperoni, bacon…or do you stick to the cleaner cuts like steak, chicken, porkchops, turkey, etc?[/quote]

I basically eat the same thing every day unless I need to deviate for social reason, its incredibly basic and easy: Ground Beef and Avocados with green beans or broccoli.

If I am feeling adventurous I will eat some chicken wings, or eggs/bacon, but I find that I do much better if I eliminate as much choice as possible from the equation. This helps me keep the amount of food I eat constant, keeps the amount of mental energy I put into my diet close to 0%, and just makes it easy to stick to.

The carb up is a different story and that usually changes week to week because of circumstances, but the other days are almost always the same.

[/quote]

Interesting! I’ve been following the anabolic diet off and on for years and have always changed the diet up every day. I’m curious about what a typical day looks. Could you post exact meal sizes, timing, etc. for a single low carb day?

330

[quote]RyuuBane wrote:

Interesting! I’ve been following the anabolic diet off and on for years and have always changed the diet up every day. I’m curious about what a typical day looks. Could you post exact meal sizes, timing, etc. for a single low carb day?[/quote]

I usually eat 4-5 times a day, meals are one of the following:

  • 1/3 pound beef with an Avocado

  • 1 cup cottage cheese with 2 tbsp Peanut Butter

  • 3 eggs with turkey/bacon

  • Protein powder mixed into a pudding and peanut butter

  • Green beans and broccoli to my hearts content

I usually eat the beef meal twice, the egg meal after my workout, and the protein or cottage cheese meal at work. No rhyme or reason really, its just my routine I’ve fallen into. If I’m feeling adventurous I’ll cook a steak or some ribs or something, but I just find it easier to make a bunch of 1/3 pound beef patties and have them ready for a few days in a row. If I go out to eat with friends or with my girl I’ll just find some kind of meat and veggie dish.

331

anybody tried a wheat/gluten free carbup? i carbed up with pizza and bread and stuff and felt like SHIT. couldnt wait for it to be over so i could get back on the high fat foods.

not sure if it was the carbs themselves, or the fact they were all wheat based.

332

[quote]wannabebig250 wrote:
anybody tried a wheat/gluten free carbup? i carbed up with pizza and bread and stuff and felt like SHIT. couldnt wait for it to be over so i could get back on the high fat foods.

not sure if it was the carbs themselves, or the fact they were all wheat based.[/quote]

I’ve been following a gluten-free carb-up Anabolic diet for around a year now. I find that I feel much better. I usually follow “Paleo” diet principles but I will “cheat” with grains and some dairy for a carb-up. Although, I like to keep my carbs to sweet or white potatoes, fruit, and less processed sugars. The only thing that I absolutely try to avoid is gluten. I say “try to avoid” because if you eat out or buy packaged foods that don’t say GF you never know if it’s been cross contaminated. My wife has also been gluten-free for this time period. We both noticed less digestive issues, our skin cleared up, and we don’t gain as much “bloat” from a carb-up. If you find that you can’t get enough carbs from “Paleo” carbs then you can hit up some gluten free rice cereal or pasta, gluten-free bread, or anything sugary yet wheat free.

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My low-carb menu usually looks like this:

Peri-workout- 30g BCAA/Glutamine blend, 5g creatine, 6g D-Aspartic Acid

Meal 1 (post-workout)- 6 Omega-3 eggs, 1 scoop whey isolate

Meal 2- 10oz meat (usually pork loin, chicken breast, or chicken thighs) 1 cup steamed broccoli or Normandy veggie blend, 1 Tbsp EVOO

Meal 3- same as meal 2 but I try to use a different meat

Meal 4- 8-12 ounces fattier meat like brisket or ground beef, 2 cups veggies, 1-2 Tbsp coconut oil or EVOO

334

Hello quick question,

i was thinking about starting the anabolic diet, could i spread the “carb up” days?
like instead of weekend carb ups, i do one carb up day on wednesday and one on sunday(would be much more comfortable for me)

335

[quote]Mr.Jeannay wrote:
Hello quick question,

i was thinking about starting the anabolic diet, could i spread the “carb up” days?
like instead of weekend carb ups, i do one carb up day on wednesday and one on sunday(would be much more comfortable for me)

[/quote]

It is possible, but most do not recommend doing this in the beginning. You want to MAKE SURE your body is fat adapted before you start adding in secondary carb ups, and even then it isn’t two big refeeds.

How it is usually done is a traditional carb up on friday (300-600g carbs), and then a smaller carb up on Monday/Tuesday (100-200g)

As always, you will have to experiment with it and see what works for you though. For example, I do only a half day refeed with a cheat meal at the end of the night on Fridays only, followed by a protein sparring fast the next day. Try it out for a few months and then you will know exactly how it works for you.

336

[quote]Lonnie123 wrote:
For example, I do only a half day refeed with a cheat meal at the end of the night on Fridays only, followed by a protein sparring fast the next day.[/quote]

…you’ve got to be kidding…

[quote]Mr.Jeannay wrote:
Hello quick question,

i was thinking about starting the anabolic diet, could i spread the “carb up” days?
like instead of weekend carb ups, i do one carb up day on wednesday and one on sunday(would be much more comfortable for me)

[/quote]

Honestly, were I you, I’d consult the earlier threads about the AD on this topic. Despite the tragic deletion of all the contributions MODOK made to these boards, there’s still good stuff to read there.

337

Not sure why I’d be kidding, but thanks for your input and commentary. I can get in easily 600-800g of carbs during the refeed, and I prefer to do it in a smaller window so I get to eat bigger meals, and it keeps the keto stage drawn out as long as possible. Given that I usually train in the evening on that day, It also puts the carb up in my post workout window.

Additionally, keeping carbs to later in the day is an idea which is showing up more and more in things like Carb Back Loading, Carb Nite, Skip Loading(at least to start with), and Jamie Lewis’ (of “Chaos and Pain”) Apex Predator Diet. If you haven’t done so, I suggest you look in to it before being so dismissive.

On a side note, I made a whole slab of ribs tonight in a crock pot that came out ridiculously good and it was incredibly easy. Used a memphis dry rub (buy in store or google a recipe, I had everything in my spice rack already so you might too) and cooked on low for 8 hours… Fall off the bone tender and no carbs since it was a rub and not a sauce. A little expensive for an every day kind of thing, but nice for a treat once in a while

338

[quote]Lonnie123 wrote:
Not sure why I’d be kidding, but thanks for your input and commentary. I can get in easily 600-800g of carbs during the refeed, and I prefer to do it in a smaller window so I get to eat bigger meals, and it keeps the keto stage drawn out as long as possible. Given that I usually train in the evening on that day, It also puts the carb up in my post workout window.

Additionally, keeping carbs to later in the day is an idea which is showing up more and more in things like Carb Back Loading, Carb Nite, Skip Loading(at least to start with), and Jamie Lewis’ (of “Chaos and Pain”) Apex Predator Diet. If you haven’t done so, I suggest you look in to it before being so dismissive.

On a side note, I made a whole slab of ribs tonight in a crock pot that came out ridiculously good and it was incredibly easy. Used a memphis dry rub (buy in store or google a recipe, I had everything in my spice rack already so you might too) and cooked on low for 8 hours… Fall off the bone tender and no carbs since it was a rub and not a sauce. A little expensive for an every day kind of thing, but nice for a treat once in a while

[/quote]

I want my baby back baby back baby back baby back baby back…ribs!

339

[quote]Zach Rounsaville wrote:

[quote]Lonnie123 wrote:
Not sure why I’d be kidding, but thanks for your input and commentary. I can get in easily 600-800g of carbs during the refeed, and I prefer to do it in a smaller window so I get to eat bigger meals, and it keeps the keto stage drawn out as long as possible. Given that I usually train in the evening on that day, It also puts the carb up in my post workout window.

Additionally, keeping carbs to later in the day is an idea which is showing up more and more in things like Carb Back Loading, Carb Nite, Skip Loading(at least to start with), and Jamie Lewis’ (of “Chaos and Pain”) Apex Predator Diet. If you haven’t done so, I suggest you look in to it before being so dismissive.

On a side note, I made a whole slab of ribs tonight in a crock pot that came out ridiculously good and it was incredibly easy. Used a memphis dry rub (buy in store or google a recipe, I had everything in my spice rack already so you might too) and cooked on low for 8 hours… Fall off the bone tender and no carbs since it was a rub and not a sauce. A little expensive for an every day kind of thing, but nice for a treat once in a while

[/quote]

I want my baby back baby back baby back baby back baby back…ribs![/quote]

Get into my belly!!! Baby back ribs…and barbecue sauceee!!!

340

[quote]Lonnie123 wrote:
Additionally, keeping carbs to later in the day is an idea which is showing up more and more in things like Carb Back Loading, Carb Nite, Skip Loading(at least to start with), and Jamie Lewis’ (of “Chaos and Pain”) Apex Predator Diet. If you haven’t done so, I suggest you look in to it before being so dismissive.[/quote]

I may be putting words in the mouth of the older threads on this topic, but I think that they would generally refer to this as ‘frankensteining’ a diet, just like how people frankenstein training regimens.

[quote]Not sure why I’d be kidding, but thanks for your input and commentary. I can get in easily 600-800g of carbs during the refeed, and I prefer to do it in a smaller window so I get to eat bigger meals, and it keeps the keto stage drawn out as long as possible.
[/quote]

I’m sure that this is going to come across as me being a huge dick (especially bc Lonnie, you’re a super nice guy and try to be helpful, and I have respect for you as a contributor to this forum), but…you’ve been a member on this site since 2004 and still weigh 170. I can’t imagine why you’d advocate such a restricted “refeed” followed by an entire day of PSMF and say that it “works” for you. You clearly haven’t found what “works” for you under this diet, so why advocate it or even put it in someone’s head? Why even give advice on diet?

Again, I’m sorry and I’m sure that this is me being a dick, but I would just recommend that readers of this thread consult the older stuff that comes from people who have actually followed the diet and have gotten actual results or JK29’s comments.

I’ve followed the AD on and off for the past year or so, but there’s no way I’d give people advice or input about it because I haven’t been strict about it and haven’t had the results that would warrant me giving others ideas. I just feel like you fall into this same category; indeed, way moreso.

Sorry if this is a dick post, but I think it needed to be said in case people who are super new to diet are reading this thread.