Anabolic Diet

Nutrition
301

[quote]Jaynick77 wrote:
Need an opinion… When I started AD I weighed 220 and was setting my daily calorie intake at 2,220 (BW X 10); I’m trying to drop some weight and bodyfat. I just had my carb-up Sat/Sun and yesterday’s workout was okay but not great and today workout I felt like death. Is my calorie intake too low perhaps? I’m 16 days into the diet.

I’m
6’0"
215lbs (this morning)
approx 15% to 17% BF[/quote]

You definatly started off too low. The good Dr suggest x18 for the first couple of weeks, while you make the metabolic shift. After that you should lower calories slowly and methodically till you’re lossing 1-2 lbs a week. It sounds like you dive bombed it. If I were you I would up my calories to x18 for 2 weeks then start droping them by 300 each week untill you hit the 1-2 lbs a week rate.

(Note: This is my opinion. I’m not an expert)

302

[quote]Jaynick77 wrote:
Need an opinion… When I started AD I weighed 220 and was setting my daily calorie intake at 2,220 (BW X 10); I’m trying to drop some weight and bodyfat. I just had my carb-up Sat/Sun and yesterday’s workout was okay but not great and today workout I felt like death. Is my calorie intake too low perhaps? I’m 16 days into the diet.

I’m
6’0"
215lbs (this morning)
approx 15% to 17% BF[/quote]

Hi,

Yeah too low - go at about 16* bodyweight to start cutting. Also remember that the calories on this diet provide much less energy than a normal carb diet - so low calorie intake, coupled with the fact that you are only 16 days in (and your body is still adjusting to using fat for energy), is the reason you are tired.

Ideally you should be on 18* bodyweight for the first month, and then adjust down to loose weight. But I think considering that you were already at such a low calorie intake, upping to 16/17* will give you the energy you need.

I am eating about 16/17*, and i am having the most energetic workouts ever. I have to force myself to leave the gym, because with the extra energy it is easy to over train. haha

Up the calories and be strict on your diet during the week - you will love the diet!

303

[quote]muscleinkorea wrote:

[quote]Jaynick77 wrote:
Need an opinion… When I started AD I weighed 220 and was setting my daily calorie intake at 2,220 (BW X 10); I’m trying to drop some weight and bodyfat. I just had my carb-up Sat/Sun and yesterday’s workout was okay but not great and today workout I felt like death. Is my calorie intake too low perhaps? I’m 16 days into the diet.

I’m
6’0"
215lbs (this morning)
approx 15% to 17% BF[/quote]

Hi,

Yeah too low - go at about 16* bodyweight to start cutting. Also remember that the calories on this diet provide much less energy than a normal carb diet - so low calorie intake, coupled with the fact that you are only 16 days in (and your body is still adjusting to using fat for energy), is the reason you are tired.

Ideally you should be on 18* bodyweight for the first month, and then adjust down to loose weight. But I think considering that you were already at such a low calorie intake, upping to 16/17* will give you the energy you need.

I am eating about 16/17*, and i am having the most energetic workouts ever. I have to force myself to leave the gym, because with the extra energy it is easy to over train. haha

Up the calories and be strict on your diet during the week - you will love the diet!
[/quote]

@ James Keeton and muscleinkorea,

Thanks for both of your feedback, much appreciated. After today I figured it was my calorie intake that was messing with me, so I went back and re-read Chris Shugart’s article on the AD. Then I went back and found Berardi’s massive eating (yes I am trying to cut down) and calculated my RMR to be 2,284 calories. How stupid am I… My calories didn’t even cover my RMR, no wonder I feel liks ass. I think I got so caught up in the macro nutrient %'s I totally missed the other important piece, total calories. :frowning:

Training purposes I’ve been following CT’s SH Complex method and I’ve handled it pretty well up until today. It’s fun and tough all at the same time and then throw in some accessory work and I’m definitely burning myself out.

Edit: The BW *16 or 17 was a good target actually. I used Berardi’s formula and calculated my BRM + Activity (non-exercise) requires 3,427 calories, so right at x 16.

304

SH Complex while on keto…you sir are a beast!

On the other hand, I went shopping today for some whip cream. Couldn’t find a double cream but I assume it’s called heavy cream over here? I was in a dilemma between two brand because one has 1g carb while the other is 0g and I opt for the 0g one even though its 1$ more for some peace of mind (even though there probably is no difference between them LOL)

Just drank some whey and pb for pre…time to lift

305

[quote]Doh wrote:
SH Complex while on keto…you sir are a beast!

On the other hand, I went shopping today for some whip cream. Couldn’t find a double cream but I assume it’s called heavy cream over here? I was in a dilemma between two brand because one has 1g carb while the other is 0g and I opt for the 0g one even though its 1$ more for some peace of mind (even though there probably is no difference between them LOL)

Just drank some whey and pb for pre…time to lift[/quote]

It was going fine for the first two weeks I was on Keto but I burned out a little cuz of my low calories. I’m actually 9 weeks into and loving it; I have no intention on changing now. I’m still having some good strength gains believe it or not. I imagine I’ll be rockin’ it again in a day or two, luckily tomorrow is an active rest day.

306

[quote]Jaynick77 wrote:
It was going fine for the first two weeks I was on Keto [/quote]

by keto you mean you havent had any carb ups in a while right?

307

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

I think they are talking about cool whip… The stuff I see at the stores is only 25cals per TBS about 15-20g fat… Goes great with Jello, coffie, whey, fruit, & naked ladies :wink:

308

This 4th of July weekend through me out of wack…Had a great carb up day SA/SU then Monday got drunk all day. Monday I was hungover as hell and didnt eat at all and when I did it was no where neer a 30g carb day but not a load either. Anyhow since I had 2 carb days followed by 2 BS days do I need to do a 12day induction again??? Been on AD 3-4 months. Im thinking just go 6 days high fat and do 1 carb day Sun…

Also on a side note saw a bunch of relatives this 4th everyone was sayin how much bigger I looked. So for all the guys going through the 12day cycle stick to it. Its for real…

309

just do the 6 and 1. you’ll be fine

310

[quote]Jaynick77 wrote:

It was going fine for the first two weeks I was on Keto but I burned out a little cuz of my low calories. I’m actually 9 weeks into and loving it; I have no intention on changing now. I’m still having some good strength gains believe it or not. I imagine I’ll be rockin’ it again in a day or two, luckily tomorrow is an active rest day. [/quote]

yeah, i was on it for a while and strength gain caught my by surprise!

[quote]thehebrewhero wrote:

I think they are talking about cool whip… The stuff I see at the stores is only 25cals per TBS about 15-20g fat… Goes great with Jello, coffie, whey, fruit, & naked ladies ;)[/quote]

ah…i got heavy cream. hope that works anyway!

311

[quote]alin wrote:
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?[/quote]
Bump — Anyone?

312

[quote]alin wrote:

[quote]alin wrote:
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?[/quote]
Bump — Anyone?[/quote]

im not sure what you mean…

are you in the induction phase or are you already on the AD?

during the induction you count EVERYTHING (including the carbs in fibrous veggies) and make sure you stay below 30 grams per day, the first 12 days

then, following the induction phase, you should still keep it under 30 grams but some guys do fine while NOT counting the carbs in fibrous veggies - broc, lettuce, spinach etc

not sure if that answered your question

313

[quote]Doh wrote:
SH Complex while on keto…you sir are a beast!

On the other hand, I went shopping today for some whip cream. Couldn’t find a double cream but I assume it’s called heavy cream over here? I was in a dilemma between two brand because one has 1g carb while the other is 0g and I opt for the 0g one even though its 1$ more for some peace of mind (even though there probably is no difference between them LOL)

Just drank some whey and pb for pre…time to lift[/quote]

Yeah - heavy cream is the same as double cream ( high in fat and calories and tastes great)!

314

[quote]alin wrote:

[quote]alin wrote:
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?[/quote]
Bump — Anyone?[/quote]

Hi,

You do not count fiber. If the veggie serving in questing has say 6 grams carbs and 3 grams fibre, then your net carbs (carbs - fibre) for that serving is 3 grams carbs. There are no veggies that dont have carbs. Personally, I only have a tiny serving of veggies twice a day (a few pieces of lettuce). I get my fibre by supplementing with psyllium husk (which is 100% fibre). That’s because I have a mid morning, mid afternoon, post gym and pre-bed protein shake (each with 3 grams carbs). And I like to keep my carbs around 25 grams, so there is no room for veggies!

315

not sure if anybody here takes pre workout stimulants, but i found a few that are AD approved (<3g carbs).

316

[quote]MAF14 wrote:

[quote]alin wrote:

[quote]alin wrote:
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?[/quote]
Bump — Anyone?[/quote]

im not sure what you mean…

are you in the induction phase or are you already on the AD?

during the induction you count EVERYTHING (including the carbs in fibrous veggies) and make sure you stay below 30 grams per day, the first 12 days

then, following the induction phase, you should still keep it under 30 grams but some guys do fine while NOT counting the carbs in fibrous veggies - broc, lettuce, spinach etc

not sure if that answered your question[/quote]

Hi, thanks for reply. Done the induction - want to lose fat (adipose) so I cut 1000kcal as stated, then 500 more which leaves me with around 1600 kcal to get in. If I have 97g of fat, 140 g of protein - as per recommended percentages OF 1600 kcal, then I can’t get veggies in as CALORIE wise they’ll take me over then limit - nothing to do with carbs. I understand that total carbs - fibre = net carbs.

317

[quote]muscleinkorea wrote:

[quote]alin wrote:

[quote]alin wrote:
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?[/quote]
Bump — Anyone?[/quote]

Hi,

You do not count fiber. If the veggie serving in questing has say 6 grams carbs and 3 grams fibre, then your net carbs (carbs - fibre) for that serving is 3 grams carbs. There are no veggies that dont have carbs. Personally, I only have a tiny serving of veggies twice a day (a few pieces of lettuce). I get my fibre by supplementing with psyllium husk (which is 100% fibre). That’s because I have a mid morning, mid afternoon, post gym and pre-bed protein shake (each with 3 grams carbs). And I like to keep my carbs around 25 grams, so there is no room for veggies![/quote]

Ahhh - cheers for replying. I get that. Does the psyllium husk count as kcals?

318

[quote]alin wrote:

[quote]muscleinkorea wrote:

[quote]alin wrote:

[quote]alin wrote:
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?[/quote]
Bump — Anyone?[/quote]

Hi,

You do not count fiber. If the veggie serving in questing has say 6 grams carbs and 3 grams fibre, then your net carbs (carbs - fibre) for that serving is 3 grams carbs. There are no veggies that dont have carbs. Personally, I only have a tiny serving of veggies twice a day (a few pieces of lettuce). I get my fibre by supplementing with psyllium husk (which is 100% fibre). That’s because I have a mid morning, mid afternoon, post gym and pre-bed protein shake (each with 3 grams carbs). And I like to keep my carbs around 25 grams, so there is no room for veggies![/quote]

Ahhh - cheers for replying. I get that. Does the psyllium husk count as kcals?
[/quote]

Long term CKD’er here, at least ten years, and without meaning to saound like an ass I just wanted to clear up some incorrect points made in this thread when it comes to AD.

First, although probably minor and not worth worrying about is that certain types of fiber can be broken down and used for energy. So in reality you can go over your carb limit if you eat alot of fiber and allow yourself the 30grms of carbs on top of that. This is probably more critical in the induction phase.

Secondly, once you’re fat adapted you can play with the carb amount during the week if you don’t feel you are functioning optimally. You don’t have to stay at 30 or under. The book clearly gives examples of going up to 75-150 a day during the week, or even a mid week carb up.

And last, it seems alot of you guys are eating a ton of fat after being fat adapted. If it works for you great I’m not knocking it, but the book clearly states that after a certain period of time of being fat adapted eating the same amount of fat you started off the diet with in order to become fat adapted is neither necessary or beneficial. For me that much fat halted fat loss.

Like I said don’t want to come off like a know it all but some people posted incorrect advice.

319

[quote]as wrote:.

And last, it seems alot of you guys are eating a ton of fat after being fat adapted. If it works for you great I’m not knocking it, but the book clearly states that after a certain period of time of being fat adapted eating the same amount of fat you started off the diet with in order to become fat adapted is neither necessary or beneficial. For me that much fat halted fat loss.
[/quote]

That’s great advice here! Thanks

320

I agree/second everything “as” said above. I would like to add a point though.

Make sure that you are fully fat adapted before you start upping the carbs. I wouldn’t up crabs untill 4-6 weeks on AD… That’s just my 2 cents.

J. K