Anabolic Diet

Nutrition
281

[quote]Quadzilla4425 wrote:

[quote]muscleinkorea wrote:

[quote]Quadzilla4425 wrote:
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 donā€™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 Iā€™m NOT a coffee drinker but this cream that everyone talks about high in cals and protein and low in carbs thatā€™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[/quote]

Hi,

The cream you should use is double thick cream (whipping cream is too runny and less fatty). Double thick cream is super high in calories and fatā€¦ but low in protein and almost no carbs)

Great calorie and fat source![/quote]

Hmmmm? Must go back and look for that . . I ended up picking up the whipping cream and adding 2 tbsp to my shakes and OMG it is out of this world and an extra 100 cals but when Iā€™m out Iā€™ll look for this double cream stuff as I didnā€™t see it the first time I was at the store. . . Thanks for the info
[/quote]

Whipping cream is okay (just check the carbs, sometimes a lot higher than the double cream). Try mixing half a tub (just over 1 oz) of your cream to 40 grams whey. In a bowl, mix and eatā€¦ You will die - taste is amazingā€¦

282

[quote]RyFry wrote:
Iā€™ve been doing this diet for about a week now and I love it! I also look a bit leaner and more vascular in the mirror. I did carb cycling for a while and it got me absolutely nowhere. But atleast now, I know I am without a doubt carb tolerant. So off the bat I am going to limit my carb up days to once a week. Which leads me to my question, I am cutting right now, would it be bad to go over the amount of calories I allotted myself for the week on my carb up days? Almost a cheat day so to speak. I wouldnā€™t go insane and eat everything in sight but i would like to get some carbs Iā€™d been neglecting the entire week. My stats are 18 y.o. FFB 215lbs bf % 20ish?[/quote]

In my honest opinion 20% is a little high, in the seven days that you have been on the diet it is most likely the majority of your weight loss is water weight which also attributes to your looking leaner. After the 12 day induction donā€™t count calories at all that weekend you deserve it and carb up both days you will have an amazing workout the day after. But after that, considering your goals (fat loss) you would progress faster if you try not to go much higher than maintenance on your carb up days.
Get to a composition that you are happy with in the mirror and then when it comes time to start putting on mass be a little more loose on the carb ups.

3 steps to success:

  1. Make a goal
  2. Focus on the goal
  3. Get to goal
  4. Rinse wash repeat
283

Yeah, I was previously carb cycling and I was sure that the first 2kgs were water weight. I know im pretty high in bf% but i was previously a football player and thrower so i needed some extra flub for those cold winter nights haha. But thanks for the input i really appreciate it!

284

[quote]Seouldier wrote:

[quote]RyFry wrote:
Iā€™ve been doing this diet for about a week now and I love it! I also look a bit leaner and more vascular in the mirror. I did carb cycling for a while and it got me absolutely nowhere. But atleast now, I know I am without a doubt carb tolerant. So off the bat I am going to limit my carb up days to once a week. Which leads me to my question, I am cutting right now, would it be bad to go over the amount of calories I allotted myself for the week on my carb up days? Almost a cheat day so to speak. I wouldnā€™t go insane and eat everything in sight but i would like to get some carbs Iā€™d been neglecting the entire week. My stats are 18 y.o. FFB 215lbs bf % 20ish?[/quote]

In my honest opinion 20% is a little high, in the seven days that you have been on the diet it is most likely the majority of your weight loss is water weight which also attributes to your looking leaner. After the 12 day induction donā€™t count calories at all that weekend you deserve it and carb up both days you will have an amazing workout the day after. But after that, considering your goals (fat loss) you would progress faster if you try not to go much higher than maintenance on your carb up days.
Get to a composition that you are happy with in the mirror and then when it comes time to start putting on mass be a little more loose on the carb ups.

3 steps to success:

  1. Make a goal
  2. Focus on the goal
  3. Get to goal
  4. Rinse wash repeat [/quote]

TOTALLY Agree with you on the steps to success!!!

I do personal training amongst other mortal things (lol) and I always tell my clients: I would rather you look and feel good then to hit your so called target weight and feel like crap and look flat.

We all have different body shapes and sizes and well sometimes a little extra so called flab works and if your happy with yourself and your appearance,that happiness will flow into every facet of your day and life and the positive vibes you give off will bring the same to everyone you come in contact with.

285

Started keto + intermittent fasting today as I approach the final phase of my cut. Ready for some fat destruction! Training with OLAD (high intensity low volume works well for me in keto). Just took my PWO meal consisting of whey and natural PB!

286

[quote]muscleinkorea wrote:

[quote]Quadzilla4425 wrote:

[quote]muscleinkorea wrote:

[quote]Quadzilla4425 wrote:
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 donā€™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 Iā€™m NOT a coffee drinker but this cream that everyone talks about high in cals and protein and low in carbs thatā€™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[/quote]

Hi,

The cream you should use is double thick cream (whipping cream is too runny and less fatty). Double thick cream is super high in calories and fatā€¦ but low in protein and almost no carbs)

Great calorie and fat source![/quote]

Hmmmm? Must go back and look for that . . I ended up picking up the whipping cream and adding 2 tbsp to my shakes and OMG it is out of this world and an extra 100 cals but when Iā€™m out Iā€™ll look for this double cream stuff as I didnā€™t see it the first time I was at the store. . . Thanks for the info
[/quote]

Whipping cream is okay (just check the carbs, sometimes a lot higher than the double cream). Try mixing half a tub (just over 1 oz) of your cream to 40 grams whey. In a bowl, mix and eatā€¦ You will die - taste is amazingā€¦[/quote]

last week i got cream for coffee - 18% MF or whatever. It was delicious

tonight i had whipping cream (35% MF) with whey. Dear god. this diet just reached a new level.

287

[quote]Quadzilla4425 wrote:

[quote]benjafflolz wrote:

[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 PLā€™s?[/quote]

carb up weekends normally push me up 3-5 lbs. Mmmmm water weightā€¦ and pizza

7-8 months here and by real world do you mean str. increases? I started off as a tiny guy (6" 158 lbs and lanky) probably deadlift from 100 lbs for 5x5. now iā€™m at about 185-200lbs 5x5. most lifts increased 100% training 3-4x a week

no powerlifting or BBing just wanna know that iā€™m the strongest guy i know. [/quote]

Glad to see your making great progress there bud . . and how much solid body weight would you say you have added?

And yes I am sooooo looking forward to my first carb up! . . I find now that when I eat my normal high fat/protein meal I actually get a rush from it. Now my buddy who is also giving this a go, he is still finding himself sluggish in the morning but Iā€™m keeping him on track as he almost threw in the towel this weekend lol[/quote]

Now i fluctuate around 170 and my BF has dropped by 3-5% to ~10% by the time the carb up weekend markers have worn off. Iā€™m trying to get as lean as possible without any drastic changes to my diet (simply increasing fats and protein and smarter carb ups (i might do cardio once every 2 weeks if i really feel like it)

So i guess around 15lbs of body change over time.
excited for next week iā€™m getting fat gripz and hopefully itā€™ll balance out my lanky arms compared to my larger chest/back - canā€™t help it if dips are my favourite thing to do

288

[quote]benjafflolz wrote:

[quote]muscleinkorea wrote:

[quote]Quadzilla4425 wrote:

[quote]muscleinkorea wrote:

[quote]Quadzilla4425 wrote:
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 donā€™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 Iā€™m NOT a coffee drinker but this cream that everyone talks about high in cals and protein and low in carbs thatā€™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[/quote]

Hi,

The cream you should use is double thick cream (whipping cream is too runny and less fatty). Double thick cream is super high in calories and fatā€¦ but low in protein and almost no carbs)

Great calorie and fat source![/quote]

Hmmmm? Must go back and look for that . . I ended up picking up the whipping cream and adding 2 tbsp to my shakes and OMG it is out of this world and an extra 100 cals but when Iā€™m out Iā€™ll look for this double cream stuff as I didnā€™t see it the first time I was at the store. . . Thanks for the info
[/quote]

Whipping cream is okay (just check the carbs, sometimes a lot higher than the double cream). Try mixing half a tub (just over 1 oz) of your cream to 40 grams whey. In a bowl, mix and eatā€¦ You will die - taste is amazingā€¦[/quote]

last week i got cream for coffee - 18% MF or whatever. It was delicious

tonight i had whipping cream (35% MF) with whey. Dear god. this diet just reached a new level.
[/quote]

Haha - cream mixed with whey is (in my opinion), the best tasting meal ouat aof all the food options on the AD dietā€¦ I love it! lol

I had incredible power yesterday after the weekend carb load - Managed to do 16 sets on my back, with heavy deadlifts, heavy rows, loads of pull-ups, wide grip pull downs, seated rope pulls, one arm rows; followed by a heavy session of abs - leg raisers, cable crunch (full machine weight stack), weighted side crunches. After that (1 hour 30 mins,) I still had energy and power, so I did 7 intervals of HIT on the treadmill.

I think I will add in HIT (5-8 intervals) everyday, and I am now training abs very heavy on Mondays and Fridays (3 excercises, 4 sets each, 10 reps per set), and then a lighter session on Wednesday (3 excercises, 2 sets each, 20 reps)

ABS: How often do you guys train abs?? Do you think 2 heavy sessions a week (mon, Fri) and one light session a week (Wed) is a good strategy?

289

this cream that you guys are talking about, is it just a normal whip cream? or is it something else?

290

[quote]Doh wrote:
this cream that you guys are talking about, is it just a normal whip cream? or is it something else?[/quote]

If you can get double thick cream it is the best. But normal whipping cream is fine. But not out of a spray can (too many carbs)ā€¦

Also, if you add a tablespoon of it to your beef when frying (right at the end), it helps to suck up the fat that you need from the meat.

But in a bowl with whey is the best (40 grams whey, 2/3 oz cream)

291

[quote]muscleinkorea wrote:

[quote]Doh wrote:
this cream that you guys are talking about, is it just a normal whip cream? or is it something else?[/quote]

If you can get double thick cream it is the best. But normal whipping cream is fine. But not out of a spray can (too many carbs)ā€¦

Also, if you add a tablespoon of it to your beef when frying (right at the end), it helps to suck up the fat that you need from the meat.

But in a bowl with whey is the best (40 grams whey, 2/3 oz cream)[/quote]

Thats 2 or 3 oz of cream, not two thirds :slight_smile:

292

Is anybody else using this to try and gain mass right now? It seems everyone is using this to lose weight. Iā€™m about 2 weeks into a mass gaining phase at 2800 Cals, coming off 1800 from the diet and have been adding 500 calories a week. Current Macros are usually:

Fat: 165-180 grams
Protein: 250-280 grams
Carbs: 25-35 grams

I am currently 188 pounds post carb up (when I weigh myself), the goal is to hit ~210 hold until early spring and then start to ditch the fat and end up around a solid 195-200. I train at least 6 times a week and play volleyball and basketball on the weekends.

I would like to hear from some experienced ADers who have gained appreciable mass from this diet, I am NOT interested in weight loss at all right now. What I am interested in is what has worked to gain muscle and strength on this diet, and if I should be concerned about raising calories to quick from the fat loss phase.

293

Sounds interesting. Iā€™m gonna pick some up tomororw!

294

[quote]Seouldier wrote:
Is anybody else using this to try and gain mass right now? It seems everyone is using this to lose weight. Iā€™m about 2 weeks into a mass gaining phase at 2800 Cals, coming off 1800 from the diet and have been adding 500 calories a week. Current Macros are usually:

Fat: 165-180 grams
Protein: 250-280 grams
Carbs: 25-35 grams

I am currently 188 pounds post carb up (when I weigh myself), the goal is to hit ~210 hold until early spring and then start to ditch the fat and end up around a solid 195-200. I train at least 6 times a week and play volleyball and basketball on the weekends.

I would like to hear from some experienced ADers who have gained appreciable mass from this diet, I am NOT interested in weight loss at all right now. What I am interested in is what has worked to gain muscle and strength on this diet, and if I should be concerned about raising calories to quick from the fat loss phase.[/quote]

Hey soldier,

Although I am not a long term experienced ADer, I think your calorie intake is too low for a mass gain phase - you should be at 19 or 20 times your bodyweight in pounds. Say 3500 caloriesā€¦ Iā€™m on about 3200 calories - I lost 4 kgs (from 94 to 90) , and now I am gaining weight again, around 91kgs *** but, the fat is still going away. I am definitely adding new muscle (easily vissible).

You should have no worries getting fat, so my suggestion is to up your calories to 3500, then kenjoy the muscle gains, and watchn your body, when you feel you have too much fat, drop the calories by 300 or soā€¦ But 3500 calories is not too much!

Good luck!

295

[quote]muscleinkorea wrote:

[quote]Seouldier wrote:
Is anybody else using this to try and gain mass right now? It seems everyone is using this to lose weight. Iā€™m about 2 weeks into a mass gaining phase at 2800 Cals, coming off 1800 from the diet and have been adding 500 calories a week. Current Macros are usually:

Fat: 165-180 grams
Protein: 250-280 grams
Carbs: 25-35 grams

I am currently 188 pounds post carb up (when I weigh myself), the goal is to hit ~210 hold until early spring and then start to ditch the fat and end up around a solid 195-200. I train at least 6 times a week and play volleyball and basketball on the weekends.

I would like to hear from some experienced ADers who have gained appreciable mass from this diet, I am NOT interested in weight loss at all right now. What I am interested in is what has worked to gain muscle and strength on this diet, and if I should be concerned about raising calories to quick from the fat loss phase.[/quote]

Hey soldier,

Although I am not a long term experienced ADer, I think your calorie intake is too low for a mass gain phase - you should be at 19 or 20 times your bodyweight in pounds. Say 3500 caloriesā€¦ Iā€™m on about 3200 calories - I lost 4 kgs (from 94 to 90) , and now I am gaining weight again, around 91kgs *** but, the fat is still going away. I am definitely adding new muscle (easily vissible).

You should have no worries getting fat, so my suggestion is to up your calories to 3500, then kenjoy the muscle gains, and watchn your body, when you feel you have too much fat, drop the calories by 300 or soā€¦ But 3500 calories is not too much!

Good luck!
[/quote]

Also - I would gain those extra calories from fat only, your protein intake is already high! :slight_smile:

296

I here what your sayin on the low calories, I am trying to up it slowly. I was in caloric deficit for a very long time, approximately 24 weeks. From what I understand my metabolism might have slowed down a bit. Im gonna end at about 3800 Kcals in about 2 more weeks (adding 500 a week) and like you said adjust according to the mirror.

What I am really trying to get at is; would this diet be superior or just as efficient as a carb based diet in terms of building muscle? And also if anyone on this thread has used the AD and a Carb based diet for mass gaining I would like to know what they experienced in terms of strength, muscle, and fat gain and which one they preferred.

297

[quote]Seouldier wrote:
I here what your sayin on the low calories, I am trying to up it slowly. I was in caloric deficit for a very long time, approximately 24 weeks. From what I understand my metabolism might have slowed down a bit. Im gonna end at about 3800 Kcals in about 2 more weeks (adding 500 a week) and like you said adjust according to the mirror.

What I am really trying to get at is; would this diet be superior or just as efficient as a carb based diet in terms of building muscle? And also if anyone on this thread has used the AD and a Carb based diet for mass gaining I would like to know what they experienced in terms of strength, muscle, and fat gain and which one they preferred. [/quote]

Thereā€™s another thread: My experience on the AD dietā€¦ Maybe check that outā€¦ Also, my buddy in London has been on the AD diet to gain weight and muscle - and he found it more effective (compared to a carb heavy diet) in gaining muscle. He put on almost 10kgs last year - With the added benefit of very little fat gainā€¦

Hereā€™s a comment from that thread I mentioned

Helloā€¦ My name is G" and im from Poland :slight_smile:

Anywayā€¦ Ill join this thread :slight_smile:

I have been on this diet since may 9. year 2011 :slight_smile:
So its now been 2 months minus 8 days :slight_smile:

When i started i weight 81 kg and my fat percent looked like 13-14%
Now i weight 86kg when its saturday (I carb up only sunday with 100% more calories then usual days)ā€¦ And i weight 90kg when its sunday evening :)ā€¦ And my fat percent look like 10 or somethingā€¦

So all in all i gained some good solid kilosā€¦
No i dont use steroids, but i do use peptidesā€¦ I take GHRP-2/CJC1995 w/o dac. everyday, 3 times a day.
I think it does help a little :slight_smile:

298

Quick question about Veggies etc (on a cutting phase)

If fibrous carbs are not to be counted (those where fibre outweighs carb, that is) and you have to have split of 55-60% fat - 30-35% Pro AND you have to have a good load of veggies how can you not go over the recommended kcals?

299

Need an opinionā€¦ When I started AD I weighed 220 and was setting my daily calorie intake at 2,220 (BW X 10); Iā€™m trying to drop some weight and bodyfat. I just had my carb-up Sat/Sun and yesterdayā€™s workout was okay but not great and today workout I felt like death. Is my calorie intake too low perhaps? Iā€™m 16 days into the diet.

Iā€™m
6ā€™0"
215lbs (this morning)
approx 15% to 17% BF

300

10 days in the phase shift and my skin is thinner and my muscles fuller and tighter. Canā€™t wait for the first carb up. This is THE diet! :slight_smile: