Anabolic Diet

Nutrition
241

[ [/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
[/quote]

If i remember correctly your goals are to lose fat and retain muscle. Play around with your 5 day fat intake and carb ups week by week and monitor your mood, mirror appearance and adjust as necessary.

I have had protein as my main macronutrient about 65-70% daily calories and even though my body fat went down I felt like crap and was steadily getting weaker, it set me back a couple months.
So in my opinion try not to let your PRO% be you your highest and you will be fine. If you really wanted to you could probably drop your FAT to 55% and up the protein a little and see what happens…

242

If i remember correctly your goals are to lose fat and retain muscle. Play around with your 5 day fat intake and carb ups week by week and monitor your mood, mirror appearance and adjust as necessary.
I have had protein as my main macronutrient about 65-70% daily calories and even though my body fat went down I felt like crap and was steadily getting weaker, it set me back a couple months.
So in my opinion try not to let your PRO% be you your highest and you will be fine. If you really wanted to you could probably drop your FAT to 55% and up the protein a little and see what happens…[/quote]

Thanks for the advice… Yeah, I think I will up the protein (maybe an extra protein shake with breakfast). And yes, my goal is to retain my weight and make lean gains (but ditch some fat). I started the diet at 94kgs, and I’m now 90kgs, also, my muscles are looking fuller. So I’m really happy with things so far. I am be super strict though! haha

243

Sorry - I don’t know why my reply posts sometimes don’t show the original post in quoted format… irritating

244

What exactly does psylim do? I’ve never used it… Also is there such thing as a fibre pill or a drink thats no carbs and all fibre… I need to up my fibre but I dont want more carbs… I dont have problems pooping but Im sure its not good for the body to be so low on fibre…

245

[quote]muscleinkorea wrote:

What do you think of my eating plan I posted a few spaces up?
[/quote]

looks like a solid plan. i’m going out this morning to pick up cream. I’ve been using olive oil to get my fat intake up but its time for some changes - creamy whey proteins sound delicious

246

[quote]thehebrewhero wrote:
What exactly does psylim do? I’ve never used it… Also is there such thing as a fibre pill or a drink thats no carbs and all fibre… I need to up my fibre but I dont want more carbs… I dont have problems pooping but Im sure its not good for the body to be so low on fibre…
[/quote]

just helps your bowels stay regular. psyllium is bulk forming in the gut so it clears away the waste left hanging around

try metamucil or store-brand sugar free psyllium husk fiber.

the only fiber pills i have seen are either very pricey compared to the powder, or are chewables w/ at least a gram or two of sugar

247

[quote]benjafflolz wrote:
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.

[/quote]

is that one of the best carb-ups you’ve had in regard to comfort or also muscle-glycogen storage/fullness etc?

also im too cheap to buy some more ALA , lol, so how much of each were you using and how much before each meal?

248

[quote]thehebrewhero wrote:
What exactly does psylim do? I’ve never used it… Also is there such thing as a fibre pill or a drink thats no carbs and all fibre… I need to up my fibre but I dont want more carbs… I dont have problems pooping but Im sure its not good for the body to be so low on fibre…
[/quote]

Target has a store brand of psyllium husk tabs that are pretty reasonably priced. 160 tabs for like $3. No carbs.

249

hello all, i was just wondering how long it would take for the body to adapt if instead of doing the 12 day period you went straight to the 5/2 consistently? i read in another forum that this could be done, just the “switch over” in metabolism would take longer. i was wondering how much longer?

250

[quote]ja1991 wrote:
hello all, i was just wondering how long it would take for the body to adapt if instead of doing the 12 day period you went straight to the 5/2 consistently? i read in another forum that this could be done, just the “switch over” in metabolism would take longer. i was wondering how much longer?[/quote]

That’s very individual. If I had to guess I’d say 4-6 weeks. But that’s a shot in the dark. Why not go the 12 days? It’s a sure thing…

J. K

251

[quote]James Keeton wrote:

[quote]ja1991 wrote:
hello all, i was just wondering how long it would take for the body to adapt if instead of doing the 12 day period you went straight to the 5/2 consistently? i read in another forum that this could be done, just the “switch over” in metabolism would take longer. i was wondering how much longer?[/quote]

That’s very individual. If I had to guess I’d say 4-6 weeks. But that’s a shot in the dark. Why not go the 12 days? It’s a sure thing…

J. Keeton[/quote]

x2 if you do the 5/2 with no 12 day induction you are at risk of never fully adapting

252

[quote]MAF14 wrote:

[quote]benjafflolz wrote:
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.

[/quote]

is that one of the best carb-ups you’ve had in regard to comfort or also muscle-glycogen storage/fullness etc?

also im too cheap to buy some more ALA , lol, so how much of each were you using and how much before each meal?[/quote]

Got up and drank ~8 oz water with juice from 1/2 a lemon

Morning Meal was probably 1 1/2 cups of Homemade Oatmeal with about 1/2 cup raspberries, 1/2 cup strawberries and about a tablespoon of cinnamon. Delicious and Filling. Especially when i had a mars bar right after. During the meal I took 100 MG ALA and 400 MG decaffinated green tea extract because EGCG can increase GLUT-4 and its an amazing antioxidant. Also took 1g psyllium husk.

Snack of PB and banana sandwich

2 tablespoons balsamic vinegar (some people say i’m confusing it with apple cider vinegar but I’ve read that balsamic has the same effect)
Lunch of a large whole wheat pizza with a green pepper on the side. Took 1 g psyllium husk,100MG ALA, 400 MG Green Tea extract, 90 MG Garlic (Allicin inhibits fat regain i’ve read - figure i’d try it out I don’t know enough about its pathways/how it works yet)

Still feeling good.
probably ice cream/candy or something else i normally couldn’t eat.

Pre dinner lemon drink
Dinner was chinese w/ sushi. Took 1g Psyllium, 100 MG ALA, 400 MG Green Tea, and 90MG Garlic.

Throughout the week I don’t use any of these pills - just my fish oil and multivitamin.

I’ll let you know after this weekend’s carb up if it still works for me. Oatmeal for breakfast is a must as its easier on my system for the first meal but i might also have pancakes/cake/cereal right afterwards.

IMO this was the best carb up for comfort but i absolutely had tons of insulin released from my meals

EDIT: Morning garlic isn’t too kind on the stomach i’ve heard.

253

[quote]benjafflolz wrote:

[quote]MAF14 wrote:

[quote]benjafflolz wrote:
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.

[/quote]

is that one of the best carb-ups you’ve had in regard to comfort or also muscle-glycogen storage/fullness etc?

also im too cheap to buy some more ALA , lol, so how much of each were you using and how much before each meal?[/quote]

Got up and drank ~8 oz water with juice from 1/2 a lemon

Morning Meal was probably 1 1/2 cups of Homemade Oatmeal with about 1/2 cup raspberries, 1/2 cup strawberries and about a tablespoon of cinnamon. Delicious and Filling. Especially when i had a mars bar right after. During the meal I took 100 MG ALA and 400 MG decaffinated green tea extract because EGCG can increase GLUT-4 and its an amazing antioxidant. Also took 1g psyllium husk.

Snack of PB and banana sandwich

2 tablespoons balsamic vinegar (some people say i’m confusing it with apple cider vinegar but I’ve read that balsamic has the same effect)
Lunch of a large whole wheat pizza with a green pepper on the side. Took 1 g psyllium husk,100MG ALA, 400 MG Green Tea extract, 90 MG Garlic (Allicin inhibits fat regain i’ve read - figure i’d try it out I don’t know enough about its pathways/how it works yet)

Still feeling good.
probably ice cream/candy or something else i normally couldn’t eat.

Pre dinner lemon drink
Dinner was chinese w/ sushi. Took 1g Psyllium, 100 MG ALA, 400 MG Green Tea, and 90MG Garlic.

Throughout the week I don’t use any of these pills - just my fish oil and multivitamin.

I’ll let you know after this weekend’s carb up if it still works for me. Oatmeal for breakfast is a must as its easier on my system for the first meal but i might also have pancakes/cake/cereal right afterwards.

IMO this was the best carb up for comfort but i absolutely had tons of insulin released from my meals

EDIT: Morning garlic isn’t too kind on the stomach i’ve heard.

[/quote]

gotcha. might try the lemon… i’ve always stuck with AC vin and never heard of Balsamic doing so. thinking about it, i think i was the one who said you were confusing it with AC vin…lol

254

[quote]thehebrewhero wrote:
What exactly does psylim do? I’ve never used it… Also is there such thing as a fibre pill or a drink thats no carbs and all fibre… I need to up my fibre but I dont want more carbs… I dont have problems pooping but Im sure its not good for the body to be so low on fibre…
[/quote]

Hey - one of the best forms of fibre (zero carbs) is flaxseeds. You can buy the oil and put some on your meat. I use the seads, I just have a few handfuls everyday. All fibre!

255

Question Oh Great AD Gods . . .

1: Approximately how much would you guys say you gain (bodyweight) on a typical carb up weekend?

2: In a 6 months span, those who have been on it that long or longer, what are your real world muscle not fat gains?

3: Is everyone on here a BB or are there any PL’s?

256

Squats yesterday went quite well. Seems I am getting used to it. Just 7 more low carb days to go.

Quadzilla I am a PL (or trying to be one).

257

[quote]Quadzilla4425 wrote:
Question Oh Great AD Gods . . .

1: Approximately how much would you guys say you gain (bodyweight) on a typical carb up weekend?

2: In a 6 months span, those who have been on it that long or longer, what are your real world muscle not fat gains?

3: Is everyone on here a BB or are there any PL’s?[/quote]

  1. I gain about 4kg in 1 day… I only carb up sunday and eat 100% more then i regular do… About 6000-7000cals… … And all carbs i eat are High in GI… After 2-3 days depends on how good my training was i lose those 4kg again minus 200-400 gram :slight_smile:

2: Ive been on for 2 months… So far gained 5kg muscle… and my fat percent went down…
Well yes… I do also use GHRP-2/ModGRF(1-29) which is a Growth Hormone peptide…
But i can asure you i gain alot faster with this diet!.. I was stalling on my regular 40/40/20 diet.

3: I am on BB :)…

258

[/quote]

Thanks for the advice… Yeah, I think I will up the protein (maybe an extra protein shake with breakfast). And yes, my goal is to retain my weight and make lean gains (but ditch some fat). I started the diet at 94kgs, and I’m now 90kgs, also, my muscles are looking fuller. So I’m really happy with things so far. I am be super strict though! haha[/quote]

congrats on the -4KG, the strictness certainly pays off. However, if you start stalling in fat loss something that worked well for me at the end of my cutting phase was limiting my carb up to only 2 hours and smash on sugars (sometimes a whole jar of nutella) about 400 grams and eat high protein foods 120 grams in this window. I would feel uncomfortably full and then go into an insulin coma for about 9 hours and wake up looking vascular, leaner, and feeling incredibly strong. I broke many PRs the day after this insanity while losing BF on a weekly basis.
I do not think this is the best method for overall health or that it is a strategy that the Dr. Di would support, but i cannot deny that it was incredibly effective and in a twisted kind of way fun.

259

Bounced out of bed today after yet another amazing sleep. MY God does everyone find they are sleeping better on this diet?

Time for my 2 eggs, sausage, and 6 meat balls with some flax seed oil over the top. Then off to the store to buy more food for the week.

@VJoe: Hello fellow PL and thus by trying you too will become immortal very soon lol . . nothing quite like squatting a shit load of weight . . . Hell looking back over the years its almost better than some of the women I have slept with lol

@thedon1989: WOW! great gains bud!! I have heard about the stuff mentioned and would love to give it a go but I am drug tested all the time or at least could be so its off limits but very tempting. Some of my buddies are on various cycles and I don’t know how they afford it with the diet and all. My one buddy might even give the AD diet a try. Keep up the great work man!

OK stupid question time and forgive me as I’m NOT a coffee drinker but this cream that everyone talks about high in cals and protein and low in carbs that’s the cream you use in coffee or whipping cream? . . . OK big group WTF?!?!?!? lol but ty all the same as I really need to up my cals, getting way to lean

260

Should you remain below 30gr of carbs M-F on 5/2?
(after the 12 day adjusting period)