Anabolic Diet

Nutrition
221

[quote]TheDon1989 wrote:
Hey everyone… :slight_smile:
I was talking with my friend in the gym today about this diet which i am also running… for now 2 months and with very good results!.. But anyway…

My friend told me that i was not allowed to drink more then 30g Isolated Whey after training…
And also just in general i am not allowed to drink more then 30g …
He said something about the Proteins will be used as energi and then i will be no more in ketosis… Well i search a little about it… And well i found there is a rule like then when youre on CKD diet which is pretty similar to this one…

However i am now confused… Am i not allowed to drink more then 30g fast absorbed proteins at once?[/quote]

your friend is retarded… literally

you can drink more than 30 grams protein, no problem

222

What will happen if we consume 35-45 grams of carbs (from non-starch veggies and traces from protein powders) for the first 12-14 days of the AD ?

223

[quote]tolismann wrote:
What will happen if we consume 35-45 grams of carbs (from non-starch veggies and traces from protein powders) for the first 12-14 days of the AD ?[/quote]
I dont know :)… But i do consume 30g pr day from Non veggie stuff… All my carbs come from Peanutbutter/protein powder and shit like that…

Well and the diet is working perfectly ;D

224

[quote]tolismann wrote:
What will happen if we consume 35-45 grams of carbs (from non-starch veggies and traces from protein powders) for the first 12-14 days of the AD ?[/quote]

you are at risk of not adapting properly

225

[quote]TheDon1989 wrote:
Hey everyone… :slight_smile:
I was talking with my friend in the gym today about this diet which i am also running… for now 2 months and with very good results!.. But anyway…

My friend told me that i was not allowed to drink more then 30g Isolated Whey after training…
And also just in general i am not allowed to drink more then 30g …
He said something about the Proteins will be used as energi and then i will be no more in ketosis… Well i search a little about it… And well i found there is a rule like then when youre on CKD diet which is pretty similar to this one…

However i am now confused… Am i not allowed to drink more then 30g fast absorbed proteins at once?
Edit : I forgot one thing more :)… He also said i was not allowed to take big amounts of glutamin because that would also be used as energi???..[/quote]

What your friend might be refering to is the ketogenic ratio.
it is useful for the treatment of epilepsy but not for dieting.

(fat x 90% + protein x 46%) : (fat x 10% + protein x 54% + carbohydrate x 100%

226

[quote]wannabebig25 wrote:

[quote]James wrote:

[quote]thehebrewhero wrote:
On a side note since Bracardi and coke zero has no carbs is it ok to booze it up on AD? Probably not but just thought I’d ask the dudes out here…[/quote]

For optimal gains… Absolutely not. The whole point of the AD diet is to optimize hormone production. Alcohol fights this and lowers T levels along with raising estrogen production. (Ever wonder why people get so emotional while drinking?) Bottom line is that it’s a poison that has no business being consumed.

Just get the coke zero strait, or a low sugar red bull. You can still have a good time with your friends sober…

That’s how I see it atleast, some people feel that not drinking ruins their social life. If that’s the case, you have to determine what means more to you. Your social life or your gains in the gym and mirror. All about priorities man.

It will make your life easier if you surround yourself with people who have similar goals. People who don’t drink, hit the iron hard, are positive, and care about what they put in Their bodies…

Best of luck,
J. K

[/quote]

so you’re saying that people who like to go out with friends, have a few drinks and have a good time aren’t dedicated? one night of a few beers is not going to ruin your gains at all. posts like this just annoy me. [/quote]

No, that is not what I am implying. There are plenty of dedicated people that go out and have a few drinks with their friends. I never said “one night of beers would ruin your gains.”

I was just stating that alcohol the substance is counter productive to strength and muscle gains, and that it would not be Optimal to include it into your diet. Especially on a diet that is built around hormonal optimization.

If you disagree or don’t like the way I came off that’s fine and I’m sorry you feel that way. However, I don’t want to argue on this excellent thread. Feel free to send me a private message.

Good luck fellow AD Brethren,
JK29

227

Hello Everyone:

OK I’m new to this forum thing so go easy on me lol.

I just started the 12 day Starter Phase on the AD and its going well but I have a few rookie questions as I"m still reading the zillion posts on here so sorry if this has been posted before by some other rookie.

OK I just want to make sure that green veggies like baby spinach, broccoli, cauliflower are free foods and you do NOT count them towards your totals such as the carbs in them?

Second Question: Once I finish the 12 day killer phase and all that and start the 5/2 part how soon after can I do a mid week carb spike? As I have heard different opinions on this.

Any help would be just that help. Enjoying the diet so far with hardly no side effects

All the best and TY to anyone who replies (:

228

[quote]Quadzilla4425 wrote:
Hello Everyone:

OK I’m new to this forum thing so go easy on me lol.

I just started the 12 day Starter Phase on the AD and its going well but I have a few rookie questions as I"m still reading the zillion posts on here so sorry if this has been posted before by some other rookie.

OK I just want to make sure that green veggies like baby spinach, broccoli, cauliflower are free foods and you do NOT count them towards your totals such as the carbs in them?

Second Question: Once I finish the 12 day killer phase and all that and start the 5/2 part how soon after can I do a mid week carb spike? As I have heard different opinions on this.

Any help would be just that help. Enjoying the diet so far with hardly no side effects

All the best and TY to anyone who replies (:

[/quote]
Yes you do count the carbs… Even from veggies :)… You just dont count the fibres.

229

Wow Really!!! Hmmm? is there any free food? . . even a 2/3 cup of broccoli has 5 carbs in it.

How are we to load up on veggies if we can only eat 30 g’s? To me that is no loading up lol

TY I will go back to counting the carbs in my veggies and here I thought I could have a big salad today lol

230

[quote]Quadzilla4425 wrote:
Wow Really!!! Hmmm? is there any free food? . . even a 2/3 cup of broccoli has 5 carbs in it.

How are we to load up on veggies if we can only eat 30 g’s? To me that is no loading up lol

TY I will go back to counting the carbs in my veggies and here I thought I could have a big salad today lol[/quote]

When you first start out you definitely want to count those carbs. You really want to make sure you get fat adapted, so be super strict when you first start. I have read about people be more lax about counting veggie cars/ upping carbs to over 30 g once they have been on the diet a while and are fully adapted.

231

[quote]Quadzilla4425 wrote:
Hello Everyone:

OK I’m new to this forum thing so go easy on me lol.

I just started the 12 day Starter Phase on the AD and its going well but I have a few rookie questions as I"m still reading the zillion posts on here so sorry if this has been posted before by some other rookie.

OK I just want to make sure that green veggies like baby spinach, broccoli, cauliflower are free foods and you do NOT count them towards your totals such as the carbs in them?

Second Question: Once I finish the 12 day killer phase and all that and start the 5/2 part how soon after can I do a mid week carb spike? As I have heard different opinions on this.

Any help would be just that help. Enjoying the diet so far with hardly no side effects

All the best and TY to anyone who replies (:

[/quote]

You guys chime in if Im wrong here. This is how I understood it from the original book by DR DI
Take your total carbs - fiber = carb intake for daily carbs
Example 40carbs -10fiber = 30 carbs for day

A safe way to avoid too much carbs I find is only eat fibours carbs like brocoli, aspargus when need be. Spinach or leafy greans coverd in olive oil and balsamic vinager work too to give you a break from the meat fest

232

well theres also regular carbs in brocolli and such :slight_smile:

In 100g brocoli theres 6,1 carbs … 3,2g fibre… So basicly 2,9g carbs that u would count
and in Spinach theres 1,5g carbs that you would count pr 100g… :slight_smile:

Theres also lots of fibres in Peanutbutter! :smiley: … so dont hessitate … theres like 11g carbs that u count and 7,5g fibres in peanutbutter :slight_smile:

So its a decent source of fibres :slight_smile: … So fuck veggies :)… atleast that what i think :smiley:
I eat 100-200g peanutbutter daily :slight_smile: then i have 7-14g fibres :)… + some psyllium… and then i am at the 20+ fibres daily… no need for veggies… atleast thats how i see it :slight_smile:

But of course if you eat 1000 gram brocoli then u would have 29g carbs and 32g fibres!.. Which is also really great… u wouldnt even have to eat psyllium seeds…

hehe

233

[quote]James Keeton wrote:

[quote]wannabebig25 wrote:

[quote]James Keeton wrote:

[quote]thehebrewhero wrote:
On a side note since Bracardi and coke zero has no carbs is it ok to booze it up on AD? Probably not but just thought I’d ask the dudes out here…[/quote]

For optimal gains… Absolutely not. The whole point of the AD diet is to optimize hormone production. Alcohol fights this and lowers T levels along with raising estrogen production. (Ever wonder why people get so emotional while drinking?) Bottom line is that it’s a poison that has no business being consumed.

Just get the coke zero strait, or a low sugar red bull. You can still have a good time with your friends sober…

That’s how I see it atleast, some people feel that not drinking ruins their social life. If that’s the case, you have to determine what means more to you. Your social life or your gains in the gym and mirror. All about priorities man.

It will make your life easier if you surround yourself with people who have similar goals. People who don’t drink, hit the iron hard, are positive, and care about what they put in Their bodies…

Best of luck,
J. Keeton

[/quote]

so you’re saying that people who like to go out with friends, have a few drinks and have a good time aren’t dedicated? one night of a few beers is not going to ruin your gains at all. posts like this just annoy me. [/quote]

No, that is not what I am implying. There are plenty of dedicated people that go out and have a few drinks with their friends. I never said “one night of beers would ruin your gains.”

I was just stating that alcohol the substance is counter productive to strength and muscle gains, and that it would not be Optimal to include it into your diet. Especially on a diet that is built around hormonal optimization.

If you disagree or don’t like the way I came off that’s fine and I’m sorry you feel that way. However, I don’t want to argue on this excellent thread. Feel free to send me a private message.

Good luck fellow AD Brethren,
J. Keeton

[/quote]

just a simple misunderstanding. all is good.

234

[quote]TheDon1989 wrote:
well theres also regular carbs in brocolli and such :slight_smile:

In 100g brocoli theres 6,1 carbs … 3,2g fibre… So basicly 2,9g carbs that u would count
and in Spinach theres 1,5g carbs that you would count pr 100g… :slight_smile:

Theres also lots of fibres in Peanutbutter! :smiley: … so dont hessitate … theres like 11g carbs that u count and 7,5g fibres in peanutbutter :slight_smile:

So its a decent source of fibres :slight_smile: … So fuck veggies :)… atleast that what i think :smiley:
I eat 100-200g peanutbutter daily :slight_smile: then i have 7-14g fibres :)… + some psyllium… and then i am at the 20+ fibres daily… no need for veggies… atleast thats how i see it :slight_smile:

But of course if you eat 1000 gram brocoli then u would have 29g carbs and 32g fibres!.. Which is also really great… u wouldnt even have to eat psyllium seeds…

hehe[/quote]

I totally agree with you on this one!

I have 4 whey protein shakes a day of 45 grams each (Mid morning, mid afternoon, after gym, and protein with cream before bed) - so that gives me12 grams carbs. The rest of my carbs come from cheese, eggs (1g carb per egg). And some nuts or peanutbutter. I have a few pieces of dark lettuce at lunch and dinner (very limited amount). And I dont really bother with any other veggies.

You mentioned your friend said dont have more than 30 grams whey - he is definitely wrong. The only important factor on this diet is to keep carbs under 30, and keep fat% high. I always add 2 tsp of olive oil to my whey shakes (extra fat, and it slows down the absorption rate of the whey)

Cheers!

235

Snack before bed:

What time do you guys have your final snack of the day? I have 45 grams whey with 3 oz double cream at 9pm. Is this okay, or too late in the evening?

236

[quote]muscleinkorea wrote:

Snack before bed:

What time do you guys have your final snack of the day? I have 45 grams whey with 3 oz double cream at 9pm. Is this okay, or too late in the evening? [/quote]

Just hit your macros in my opinion. Nutrient timing, though important is a distant 3rd to total calories and your macro percentages. However, if you are really worried about it I was going through the articles written by Charles Poliquin and he reccomends not to eat a 2-3 hours before bed to increase GH release during sleep (not quite sure how much a difference this makes overall).

237

Just hit your macros in my opinion. Nutrient timing, though important is a distant 3rd to total calories and your macro percentages. However, if you are really worried about it I was going through the articles written by Charles Poliquin and he reccomends not to eat a 2-3 hours before bed to increase GH release during sleep (not quite sure how much a difference this makes overall). [/quote]

Thanks - I will try and eat it around 8pm, 2 hours before bed

This is my current eating plan - 62% fat, is that too much, or okay?

…
EATING PLAN 3160 calories
protein ( 257 grams) = 33 %; fat ( 219 grams) = 62 %; carbs ( 23.6 grams)
…

Breakfast:
ï?¬ 2 fried eggs (140; protein 13 grams; 10 gram fat; 1 carb) â?? olive oil (3 tsp = 120 & 15 grams fat) â?? butter (2 tsp = 70 calories, 10 gram fat)
ï?¬ Cheese ( 1oz = 7 grams fat; 100 calories; 6 grams protein; 0.6 carb)
ï?¬ Bacon/Pork (100 grams/ 3 oz = 330 calories & 28 grams fat; 17 grams protein)
ï?¬ TOTAL CALORIES = 760 ; fat = 70 ; protein = 36 ; carbs = 1.6

Mid Morning:
ï?¬ Protein shake (45 grams whey = 37.5 grams protein; carb = 3; fat = 1.5) = 180
ï?¬ Olive oil (2tsp = 80; 10 grams fat)
ï?¬ TOTAL CALORIES = 260 ; fat = 11.5; protein =37.5 ; carbs = 3

Lunch:
ï?¬ Beef (180 grams = 400 calories, 40 grams protein, 20 grams fat)
ï?¬ 1 portion lettuce (50; 3 gram carbs)
ï?¬ Olive oil (3 tsp) or mayo (2ts) (= about 200 & 25 grams fat)
ï?¬ **Chicken at lunch or dinner (100 grams = 25 grams protein; 9 gram fat; 300 calories)
ï?¬ **Tuna (Tuna = 325; 25 grams protein; 10 grams fat)
ï?¬ Vitamins (multi and Vit B and Omega 3)
ï?¬ TOTAL CALORIES (beef) = 650 ; fat = 45 grams; protein = 40 grams; carbs =3

Afternoon (pre-gym):
ï?¬ Protein (180 calories; 37.5 grams protein; carbs = 3; fat =1.5)
ï?¬ Olive oil (2tsp = 80; 10 fat)
ï?¬ Coffee and AAKG
ï?¬ TOTAL CALORIES = 260 ; fat =11.5 ; protein =37.5 ; carbs =3

Post gym (training days only):
ï?¬ Protein with creatine (180 calories; 37.5 grams protein; carbs = 3; fat =1.5)
ï?¬ TOTAL CALORIES = 180 ; fat = 1.5 grams; protein =38 ; carbs = 3

Dinner:
ï?¬ 2 eggs (140; protein 13 grams; 10 gram fat; 1 carbs)
ï?¬ Pork (330 calories & 28 fat & 17 protein)
ï?¬ Olive oil (3 tsp = 120; 15 grams fat)
ï?¬ Butter (1tsp = 40, 5 grams fat)
ï?¬ 1 portion veggies (50 calories, 70 grams broccoli = 4 carbs)
ï?¬ Vitamin C and Omega 3
ï?¬ TOTAL CALORIES =680 ; fat =58; protein =30 ; carbs = 5

Before bed:
ï?¬ Protein (45 grams whey = 37.5 grams protein; carbs = 3; fat 1.5) = 180
ï?¬ Thick whipping cream (2 oz = 200 calories; 20 grams fat; 2 carbs)
ï?¬ Zink and Magnesium
ï?¬ TOTAL CALORIES = 380 calories; fat = 21.5 grams; protein = 38 ; carbs = 5

** one gram of protein has an energy value of 4.1 kcal
** one gram fat has an energy value of 9

238

[quote]Unaware wrote:

[quote]Quadzilla4425 wrote:
Wow Really!!! Hmmm? is there any free food? . . even a 2/3 cup of broccoli has 5 carbs in it.

How are we to load up on veggies if we can only eat 30 g’s? To me that is no loading up lol

TY I will go back to counting the carbs in my veggies and here I thought I could have a big salad today lol[/quote]

When you first start out you definitely want to count those carbs. You really want to make sure you get fat adapted, so be super strict when you first start. I have read about people be more lax about counting veggie cars/ upping carbs to over 30 g once they have been on the diet a while and are fully adapted. [/quote]

I’ve been following the AD for ~ 7 or 8 months now and when i first started I stuck to meat and cheese until my carb ups. I had incredible fat loss with noticeable strength/size gains but without any veggies it got incredibly bland and I wasn’t too sure if i was getting all the vitamins my body needed.

Now I eat as many veggies as I want (and on carb-ups I use psyllum husk [I use the pill form but I hear a liquid form is better] and sometimes on regular days i’ll take the psyllum husk still).

Last weekend I had one of the best carb-ups I’ve ever had:

Before each big meal I would have a small amount of lemon juice/vinegar/cinnamon and it worked wonders on my stomach. No bloating, no gas, no constant WC trips, no huge serotonin release. I still ate pizza, pasta, chocolate, drank a bit; everything that I could get my hands on.

EDIT: My last post I talked about things like lemon juice/vinegar slowing the release of insulin, I’m curious if using these things will effect the overall amount of insulin released or just slow the process down?

Thanks to everyone for the awesome forum
Cheers

239

[quote]benjafflolz wrote:

[quote]Unaware wrote:

[quote]Quadzilla4425 wrote:
Wow Really!!! Hmmm? is there any free food? . . even a 2/3 cup of broccoli has 5 carbs in it.

How are we to load up on veggies if we can only eat 30 g’s? To me that is no loading up lol

TY I will go back to counting the carbs in my veggies and here I thought I could have a big salad today lol[/quote]

When you first start out you definitely want to count those carbs. You really want to make sure you get fat adapted, so be super strict when you first start. I have read about people be more lax about counting veggie cars/ upping carbs to over 30 g once they have been on the diet a while and are fully adapted. [/quote]

I’ve been following the AD for ~ 7 or 8 months now and when i first started I stuck to meat and cheese until my carb ups. I had incredible fat loss with noticeable strength/size gains but without any veggies it got incredibly bland and I wasn’t too sure if i was getting all the vitamins my body needed.

Now I eat as many veggies as I want (and on carb-ups I use psyllum husk [I use the pill form but I hear a liquid form is better] and sometimes on regular days i’ll take the psyllum husk still).

Last weekend I had one of the best carb-ups I’ve ever had:

Before each big meal I would have a small amount of lemon juice/vinegar/cinnamon and it worked wonders on my stomach. No bloating, no gas, no constant WC trips, no huge serotonin release. I still ate pizza, pasta, chocolate, drank a bit; everything that I could get my hands on.

EDIT: My last post I talked about things like lemon juice/vinegar slowing the release of insulin, I’m curious if using these things will effect the overall amount of insulin released or just slow the process down?

Interesting read:

Thanks to everyone for the awesome forum
Cheers[/quote]

I read that eating food/supps to purposefully slow down insulin response, does not impact the total insulin released, it just slows down the release (same amount, longer release period) which is beneficial on a normal diet. For the AD diet, we dont need to worry about this, because the insulin spike is a good thing). But I also find the weekend bloating awkward, so I will try the lemon juice idea.

Thanks.

What do you think of my eating plan I posted a few spaces up?

240

[quote]TheDon1989 wrote:
well theres also regular carbs in brocolli and such :slight_smile:

In 100g brocoli theres 6,1 carbs … 3,2g fibre… So basicly 2,9g carbs that u would count
and in Spinach theres 1,5g carbs that you would count pr 100g… :slight_smile:

Theres also lots of fibres in Peanutbutter! :smiley: … so dont hessitate … theres like 11g carbs that u count and 7,5g fibres in peanutbutter :slight_smile:

So its a decent source of fibres :slight_smile: … So fuck veggies :)… atleast that what i think :smiley:
I eat 100-200g peanutbutter daily :slight_smile: then i have 7-14g fibres :)… + some psyllium… and then i am at the 20+ fibres daily… no need for veggies… atleast thats how i see it :slight_smile:

But of course if you eat 1000 gram brocoli then u would have 29g carbs and 32g fibres!.. Which is also really great… u wouldnt even have to eat psyllium seeds…

hehe[/quote]

FINALLY!!!

TY guys this forum rocks just as good as the diet!!!

You really have helped me in my AD quest for greatness lol

I will adjust my number now that I know I can subtract the fiber from the carbs in food. This clears up a lot.

I work late into the night and I can honestly say that I have a ton more energy and never get that sleepy feeling near the end of my shift.

I’m eating like a pig and losing weight so once the 12 day thing well actually mine will be more like 15 to get the weekend thing on schedule but once I do my first carb up I’ll have to add some cals per day as I’m NOT trying to lose any weight right now but WOW I must say I’m getting pretty cut. So if nothing else I will for sure use this AD thing to diet down before a competition next time but so far I think I’ll stick to this all year . . . if I can afford the food bill lol