Anabolic Diet

Nutrition
181

[quote]James Keeton wrote:
Here’s a question/idea:

Do y’all think taking creatine during the initial 12 day depletion will reduce or even eliminate water loss?

I’m on day 2 and find this diet extremely easy to follow… I had shrimp, wraped in bacon stuffed with cheese at lunch today… It was glorious.

J. Keeton[/quote]

Hey,

Nope, it wont make a difference.

I take micronized creatine everyday, and I lost 4 lbs in the first week of the AD…

I’m also going to try increasing creatine dosage over the weekends as was suggested earlier. It makes sense that ones muscles will be able to absorb it more easily over the weekend!

Cheers

182

New breakfast discovered:

  1. Whole mashed avocado in a bowl
  2. Add 3 whole eggs and stir
  3. Add salt basil and parsley
  4. Fry on a pan with tblsp butter like a pancake.

Kcals: 630
CHO: 16g
FAT: 57g
PRO: 20g

183

Hey guys,

I posted on the other thread, but this one seems to have more “life”.

I started the AD on Saturday, and I am having a problem with workout performance. I do 5 3 1, today and yesterday were disastrous. :s

My stats are 20yr, 1.78m, 81kg. Here’s my plan for 4200kcals (probably going to increase soon)

Meal 1:
4 scrambled eggs with 75g of bacon, 100gr of cheese, 18gr of olive oil and lettuce

Meal 2:
30g BCAAs

Meal 3:
50gr Whey and 1 banana

Meal 4:
250g red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 5:
2 eggs, 100gr cheese, 18gr olive oil

Meal 6:
250gr red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 7:
40gr casein, 25gr whey, 50gr flax seeds, 18gr olive oil

Anyone else did 5/3/1 during the induction period?

184

[quote]vjoe wrote:
Hey guys,

I posted on the other thread, but this one seems to have more “life”.

I started the AD on Saturday, and I am having a problem with workout performance. I do 5 3 1, today and yesterday were disastrous. :s

My stats are 20yr, 1.78m, 81kg. Here’s my plan for 4200kcals (probably going to increase soon)

Meal 1:
4 scrambled eggs with 75g of bacon, 100gr of cheese, 18gr of olive oil and lettuce

Meal 2:
30g BCAAs

Meal 3:
50gr Whey and 1 banana

Meal 4:
250g red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 5:
2 eggs, 100gr cheese, 18gr olive oil

Meal 6:
250gr red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 7:
40gr casein, 25gr whey, 50gr flax seeds, 18gr olive oil

Anyone else did 5/3/1 during the induction period?[/quote]

the induction period feels like hell for 9 out of 10 people. just battle through it and you’ll get adjusted in time

185

[quote]MAF14 wrote:

[quote]vjoe wrote:
Hey guys,

I posted on the other thread, but this one seems to have more “life”.

I started the AD on Saturday, and I am having a problem with workout performance. I do 5 3 1, today and yesterday were disastrous. :s

My stats are 20yr, 1.78m, 81kg. Here’s my plan for 4200kcals (probably going to increase soon)

Meal 1:
4 scrambled eggs with 75g of bacon, 100gr of cheese, 18gr of olive oil and lettuce

Meal 2:
30g BCAAs

Meal 3:
50gr Whey and 1 banana

Meal 4:
250g red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 5:
2 eggs, 100gr cheese, 18gr olive oil

Meal 6:
250gr red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 7:
40gr casein, 25gr whey, 50gr flax seeds, 18gr olive oil

Anyone else did 5/3/1 during the induction period?[/quote]

the induction period feels like hell for 9 out of 10 people. just battle through it and you’ll get adjusted in time[/quote]

EDIT: are you counting your carbs? just at a glance w/ the cheese, whey, banana, casein, broccoli and lettuce it seems like that would be a bit over 30 grams…

186

I started Sunday and am on 5/3/1. I didn’t notice any problems on squats yesterday. I’ll keep ya updated though. I’m coming off of a pretty low carb diet (70-100g/day), so my energy drain may not be as bad. I’m only clearing 2700-3000 and weigh around 180.

So far I feel more energy during the day. The HOT-ROX I was taking and am still taking has a stronger effect than it did a week ago.

On another note I find this diet Extreemly easy to follow… I love it as of now. Hopefully I’ll crash on day 10-11…

187

[quote]MAF14 wrote:

[quote]MAF14 wrote:

[quote]vjoe wrote:
Hey guys,

I posted on the other thread, but this one seems to have more “life”.

I started the AD on Saturday, and I am having a problem with workout performance. I do 5 3 1, today and yesterday were disastrous. :s

My stats are 20yr, 1.78m, 81kg. Here’s my plan for 4200kcals (probably going to increase soon)

Meal 1:
4 scrambled eggs with 75g of bacon, 100gr of cheese, 18gr of olive oil and lettuce

Meal 2:
30g BCAAs

Meal 3:
50gr Whey and 1 banana

Meal 4:
250g red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 5:
2 eggs, 100gr cheese, 18gr olive oil

Meal 6:
250gr red meat, 200gr broccoli, 100g cheese, 18gr olive oil

Meal 7:
40gr casein, 25gr whey, 50gr flax seeds, 18gr olive oil

Anyone else did 5/3/1 during the induction period?[/quote]

the induction period feels like hell for 9 out of 10 people. just battle through it and you’ll get adjusted in time[/quote]

EDIT: are you counting your carbs? just at a glance w/ the cheese, whey, banana, casein, broccoli and lettuce it seems like that would be a bit over 30 grams…[/quote]

Broccoli, lettuce and flax seeds are mostly fiber, right? Casein barely has carbs. The cheese I buy, as well.

I do agree with you on the whey. The banana (large) has about 31g carbs, of which roughly 4 are fiber. I would say I am around 30g.

What do you reckon?

Nonetheless, I think I am going to boost my daily kcals by around 500-700. I already have an activity factor of 2 in my calculations because I do weights 5x + Krav Maga around 3-4x. However, it doesn’t seem to be enough!

188

[quote]vjoe wrote:
Broccoli, lettuce and flax seeds are mostly fiber, right? Casein barely has carbs. The cheese I buy, as well.

I do agree with you on the whey. The banana (large) has about 31g carbs, of which roughly 4 are fiber. I would say I am around 30g.

What do you reckon?

Nonetheless, I think I am going to boost my daily kcals by around 500-700. I already have an activity factor of 2 in my calculations because I do weights 5x + Krav Maga around 3-4x. However, it doesn’t seem to be enough![/quote]

yes broc, lettuce, flax are MOSTLY fiber but it is most important during the induction phase to be absolutely sure you are under 30 grams. just the banana (27 grams) + 2 cups broc/160 grams (4 grams sugars) = 31 grams itself then plus all the other little carbs you’re having i wouldnt doubt would put you somewhere around 50… whey and casein usually IME have about 2 grams carbs per scoop. the lettuce may have a gram of carbs that arent fiber and same with the flax.

no more banana… once you are 8 weeks in or so THEN you can experiment with LESS THAN 30 grams carbs post work out (coming from DH in the original thread from years ago)

189

Roger, I’ll remove the banana from tomorrow on.

Btw MAF14, what sort of training do you do? Do you use the Wednesday carb up?

190

Im on this diet and im really enjoying it but im getting kinda bored with nonstop eggs, beef, and pork. Does anyone have any good meal suggestions for Monday-Friday?

191

[quote]jearbear wrote:
Im on this diet and im really enjoying it but im getting kinda bored with nonstop eggs, beef, and pork. Does anyone have any good meal suggestions for Monday-Friday?[/quote]

How could you possibly be tired of eggs and beef!?!?! Blasphemy !!!

Anyways try these:

  1. Shrimp and cheese wraped in bacon.
  2. Bacon and cheese wraped in bacon.
  3. Any fish
  4. Chicken breast covered in olive oil.
  5. Turkey burger meat
  6. Turkey meat balls
  7. Some nuts (not too many)
  8. Eggs and beef
  9. Cheese
  10. Beef
  11. Squirrel (boiled, baked, or grilled)
  12. Blackened alligator
  13. Steak
  14. Crayfish
  15. Crab
  16. Lobster
  17. Deer
  18. Bison

To list a few… :slight_smile:

192

[quote]James Keeton wrote:

[quote]jearbear wrote:
Im on this diet and im really enjoying it but im getting kinda bored with nonstop eggs, beef, and pork. Does anyone have any good meal suggestions for Monday-Friday?[/quote]

How could you possibly be tired of eggs and beef!?!?! Blasphemy !!!

Anyways try these:

  1. Shrimp and cheese wraped in bacon.
  2. Bacon and cheese wraped in bacon.
  3. Any fish
  4. Chicken breast covered in olive oil.
  5. Turkey burger meat
  6. Turkey meat balls
  7. Some nuts (not too many)
  8. Eggs and beef
  9. Cheese
  10. Beef
  11. Squirrel (boiled, baked, or grilled)
  12. Blackened alligator
  13. Steak
  14. Crayfish
  15. Crab
  16. Lobster
  17. Deer
  18. Bison

To list a few… :slight_smile:

[/quote]
Thanks man this is exactly what im looking for i needed variety so this is really gonna help

193

[quote]James Keeton wrote:
I started Sunday and am on 5/3/1. I didn’t notice any problems on squats yesterday. I’ll keep ya updated though. I’m coming off of a pretty low carb diet (70-100g/day), so my energy drain may not be as bad. I’m only clearing 2700-3000 and weigh around 180.

So far I feel more energy during the day. The HOT-ROX I was taking and am still taking has a stronger effect than it did a week ago.

On another note I find this diet Extreemly easy to follow… I love it as of now. Hopefully I’ll crash on day 10-11…[/quote]

I think you will have good luck with the AD & 5/3/1 combo. Im doing the same thing and I was getting good results on AD before but since I started 5/3/1 I imagine this is what roids are like. All my core lifts went up by 20lbs. Breaking Pr’s & rep records every week. My only problem is cutting body fat. I cant seem to find the perfect balance yet where I get big/strong and cut fat. Still expirimenting with that. My carb days are whats hard. The meat fest M-F is easy. Stick with it 12 days isnt that bad. For the guy that says he gets bored try lamb its real tasty and fatty. For anyone on AD in USA it should be easy as this is BBQ season.

Hey MAF whats up with the creatine is cutting it a bad move?

Also how do you guys eat on carb days? Any pointers?

194

[quote]vjoe wrote:
Roger, I’ll remove the banana from tomorrow on.

Btw MAF14, what sort of training do you do? Do you use the Wednesday carb up?[/quote]

i usually hit the weights 5-6 days a week and my split is chest/arms, legs/abs/low back, shoulders/back, then repeat

ive been playing around with how i ramp lately but for the last 6 months or so i would work up to a 3RM (not a true max but still a fairly heavy set) then drop down and try to hit a 8-12 rep max

i do not do a wednesday carb up… my thyroid has been fucked up for the last 1.5 years or so so i have only been doing a 1 day carb up on sunday (in case you didnt know low thyroid output = low(er) test levels and a slower metabolism)

im actually starting HRT tomorrow so a wednesday/sunday carb up may be something i try in the future although i wouldnt recommend trying it until your at least a couple months in - again coming from DH’s recommendations…

195

[quote]thehebrewhero wrote:
I cant seem to find the perfect balance yet where I get big/strong and cut fat. Still expirimenting with that.

Hey MAF whats up with the creatine is cutting it a bad move?

Also how do you guys eat on carb days? Any pointers?[/quote]

i wouldnt count on gaining size and strength while dropping fat. maybe strength and a wee bit o’ size but not the former.

i really wouldnt cut the creatine. i dont see how it could be hurting you.

i eat clean (relatively) on carb days, potatoes, cereal w/ milk, cereal w/ protein(mixed with water), oatmeal, a couple pieces of fruit then at the end of the day i may have pizza or a cheat food

196

[quote]MAF14 wrote:

[quote]vjoe wrote:
Roger, I’ll remove the banana from tomorrow on.

Btw MAF14, what sort of training do you do? Do you use the Wednesday carb up?[/quote]

i usually hit the weights 5-6 days a week and my split is chest/arms, legs/abs/low back, shoulders/back, then repeat

ive been playing around with how i ramp lately but for the last 6 months or so i would work up to a 3RM (not a true max but still a fairly heavy set) then drop down and try to hit a 8-12 rep max

i do not do a wednesday carb up… my thyroid has been fucked up for the last 1.5 years or so so i have only been doing a 1 day carb up on sunday (in case you didnt know low thyroid output = low(er) test levels and a slower metabolism)

im actually starting HRT tomorrow so a wednesday/sunday carb up may be something i try in the future although i wouldnt recommend trying it until your at least a couple months in - again coming from DH’s recommendations…[/quote]

Ok. I will push through the pain of the induction phase. I’m confident this will be my diet for many many years. Meals are great, it’s easy when you eat out (just get a steak! eheh) and the logic behind it makes perfect sense to me!

Is keeping the protein low during the carb up a must? I was going to drown on milk on the first carb up, I haven’t had it in months!

197

Last question I swear!

A few times in the last week my parents have stopped me and told me they can smell a sweet smell coming from my breath.

I hit ketosis the last time I dieted(no fats, no carbs bull etc) so I just wanna make sure this is normal, having sweet smelling breath occasionally?

On a side note, I cant smell or taste anything so my parents could just be paranoid lol.

198

[quote]thehebrewhero wrote:

Hey MAF whats up with the creatine is cutting it a bad move?
[/quote]

Keep the creatine. If anything it will help you maintain your muscle and strength while cutting.

199

[quote]vjoe wrote:
Is keeping the protein low during the carb up a must? I was going to drown on milk on the first carb up, I haven’t had it in months![/quote]

milk is fine but some people (me) dont do well with a lot of dairy. a couple cups with cereal is fine but if i really down it a get stomach discomfort

as for the protein, if you’re having a lot of milk i just wouldnt go out of the way to add extra protein during the rest of the carb up. obviously you’ll get a little protein here and there but i would still try to hit tthe macro ratios Di pasquale recommends

200

[quote]Oregand wrote:
Last question I swear!

A few times in the last week my parents have stopped me and told me they can smell a sweet smell coming from my breath.

I hit ketosis the last time I dieted(no fats, no carbs bull etc) so I just wanna make sure this is normal, having sweet smelling breath occasionally?

On a side note, I cant smell or taste anything so my parents could just be paranoid lol.

[/quote]

uhh a “sweet” smell or a “sweaty” smell? when in keto some report their breathe smelling like ammonia and/or acetone

ammonia smells like paint and acetone smells like nail polish remover