Anabolic Diet

Nutrition
321

[quote]James Keeton wrote:
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. Keeton[/quote]

I concur on this too. I upped my carbs only a tiny amount after being on the diet for a few months because it was also low calorie and I felt horrible during the week. I went up to about 75 grms tops with 15-20 preworkout and 25 post, and that seemed to do the trick.

322

[quote]as wrote:

[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.[/quote]

Thank you very much - much needed experience is always welcome.

Quick questions - What do you replace the fat with? (You spoke about upping carbs - marginally, is that exact replacment, carbs for fat? Or do you just lower the overall kcals by removing some fat and not replacing it?)

Secondly, what sort of ratios do you shoot for - assuming protein stays roughly the same?

Finally, what was the incorrect advice I should avoid?

323

[quote]alin wrote:

[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.[/quote]

i think you’re over thinking it… i would just limit the veggies and not worry about them.

the fibrous ones are usually only about 50% digestible cals anyway if you’re nit-picking… if you really want to include them in your macros cut some fat out

324

@AS,

Thanks for the insight!

Just out of curiosity, what fat% do you hit in your macro’s these days?

Psyching myself up to murder my legs at gym today! haha

Cheers

325

Just curious about this, wonder if anyone has had the same experiance. Ive been on the AD for 2 months now, one carb up weekly etc and its been going great :slight_smile: Funniest results ever, Ive gained 5 lbs but dropped an inch from my waist despite being at BW X 12 for Kcals, go figure huh :stuck_out_tongue:

Anyway, question time.

So yesterday I was off from the gym and long story short I ended up eating about 50 - 60 grams of carbs instead of 30 due to a binge on satuee onions.

Turned up to the gym this morning and felt like death. I felt as weak, if not weaker then when I just started the diet. Anyone ever experiance a lack of strenght if the go over 30 grams on a weekday?

326

For alin and musclesinkorea,

I started off with around 100-120 grms fat a day, carbs were under 25(just trace amounts all added up, cheese, milk in coffee etc)and protein was around 250.

As time went on I kept dropping fat intake in order to keep losing fat, but lowest I got was around 50-60 grms a day otherwise I was really hurting. That’s when I added a bit more carbs.

Also I had to be a little stricter on my weekend carb ups when it came to fat intake and the amount of carbs. You have to remember I was on a drastic cut and had to make a time frame.

Oh and when I blurbed about incorrect points I meant having to stay under 30 grms of carbs on AD, the limitless fat intake during week and limitless fiber intake.
If you read the book carefully all of these points are addressed.

327

[quote]Oregand wrote:
Just curious about this, wonder if anyone has had the same experiance. Ive been on the AD for 2 months now, one carb up weekly etc and its been going great :slight_smile: Funniest results ever, Ive gained 5 lbs but dropped an inch from my waist despite being at BW X 12 for Kcals, go figure huh :stuck_out_tongue:

Anyway, question time.

So yesterday I was off from the gym and long story short I ended up eating about 50 - 60 grams of carbs instead of 30 due to a binge on satuee onions.

Turned up to the gym this morning and felt like death. I felt as weak, if not weaker then when I just started the diet. Anyone ever experiance a lack of strenght if the go over 30 grams on a weekday?[/quote]

Those are some great results!!! Keep up the good work.

As for your question, that’s suprising. Were there any other factors? I don’t think your crash was due to hitting the 50-60 carb mark.

328

Guys, my first carb up takes place this weekend, but I haven’t “hit the wall” like some people say and felt like shit. At least that I have noticed.

I did feel a decline in my focus while training during the first 7-8 days, but I have been getting better this week (my phaseshift was 14 days).

Shall I be worried?

My carbs are incredibly low: 100g whey, 400g broccoli and 50g flax seeds.

329

[quote]vjoe wrote:
Guys, my first carb up takes place this weekend, but I haven’t “hit the wall” like some people say and felt like shit. At least that I have noticed.

I did feel a decline in my focus while training during the first 7-8 days, but I have been getting better this week (my phaseshift was 14 days).

Shall I be worried?

My carbs are incredibly low: 100g whey, 400g broccoli and 50g flax seeds.[/quote]

Don’t be worried at all, I didn’t hit a wall during my induction phase, in fact, my energy levels increased as soon as I started the AD diet.

Enjoy the carb up - starting the carb up on Saturday afternoon and finishing on Sunday afternoon is what I like to do…

330

Also, not ‘hitting the wall’ is a good sign, it shows that your body may be well suited to this type of eating lifestyle! So don’t stress at all! As you know, some people cant handle a high fat and low carb diet - so they need to add more and more carbs into their diet, and this then shifts away from all the key benefits of the AD lifestyle! So dont stress :slight_smile:

331

[quote]muscleinkorea wrote:

[quote]vjoe wrote:
Guys, my first carb up takes place this weekend, but I haven’t “hit the wall” like some people say and felt like shit. At least that I have noticed.

I did feel a decline in my focus while training during the first 7-8 days, but I have been getting better this week (my phaseshift was 14 days).

Shall I be worried?

My carbs are incredibly low: 100g whey, 400g broccoli and 50g flax seeds.[/quote]

Don’t be worried at all, I didn’t hit a wall during my induction phase, in fact, my energy levels increased as soon as I started the AD diet.

Enjoy the carb up - starting the carb up on Saturday afternoon and finishing on Sunday afternoon is what I like to do…[/quote]

x2

i was on a primarily low carb diet (with carb ups) before i started AD and had no crash at all.

were you on relatively low carbs before the induction started? that may explain it

332

Day 4 of keto today and energy level is still great…if not better. I actually don’t come home from work feeling like shit anymore. In fact, I think I’ve even been getting better sleep this week since I don’t wake up groggy…despite the summer heat kicking in. Looking a little flat but I’ll let carb-up days take care of that! Off to hill sprints!

333

[quote]Doh wrote:
Day 4 of keto today and energy level is still great…if not better. I actually don’t come home from work feeling like shit anymore. In fact, I think I’ve even been getting better sleep this week since I don’t wake up groggy…despite the summer heat kicking in. Looking a little flat but I’ll let carb-up days take care of that! Off to hill sprints![/quote]

the AD is not a CKD or KD for that matter… you are not supposed to be in keto during the AD

334

[quote]MAF14 wrote:

[quote]Doh wrote:
Day 4 of keto today and energy level is still great…if not better. I actually don’t come home from work feeling like shit anymore. In fact, I think I’ve even been getting better sleep this week since I don’t wake up groggy…despite the summer heat kicking in. Looking a little flat but I’ll let carb-up days take care of that! Off to hill sprints![/quote]

the AD is not a CKD or KD for that matter… you are not supposed to be in keto during the AD[/quote]

Sorry I’m a little confuse can you elaborate?

335

[quote]Doh wrote:

[quote]MAF14 wrote:

[quote]Doh wrote:
Day 4 of keto today and energy level is still great…if not better. I actually don’t come home from work feeling like shit anymore. In fact, I think I’ve even been getting better sleep this week since I don’t wake up groggy…despite the summer heat kicking in. Looking a little flat but I’ll let carb-up days take care of that! Off to hill sprints![/quote]

the AD is not a CKD or KD for that matter… you are not supposed to be in keto during the AD[/quote]

Sorry I’m a little confuse can you elaborate?[/quote]

if you’re in keto, youre running on ketones not fat as your primary fuel

336

[quote]MAF14 wrote:

[quote]Doh wrote:

[quote]MAF14 wrote:

[quote]Doh wrote:
Day 4 of keto today and energy level is still great…if not better. I actually don’t come home from work feeling like shit anymore. In fact, I think I’ve even been getting better sleep this week since I don’t wake up groggy…despite the summer heat kicking in. Looking a little flat but I’ll let carb-up days take care of that! Off to hill sprints![/quote]

the AD is not a CKD or KD for that matter… you are not supposed to be in keto during the AD[/quote]

Sorry I’m a little confuse can you elaborate?[/quote]

if you’re in keto, youre running on ketones not fat as your primary fuel[/quote]

X2

Dr Di states many times that this is NOT a KD. There is a reason that you’re eating 25-30g of carbs a day…

If your pissing ketones in the beginning it’s no big though. It’s actually expected. However, this will subside after you’ve adapted fully. Sadly many people stop early saying AD is just another KD, but they don’t realize that it takes time to fully adapt.

Stay the course,
J. K

337

Ah gotcha! Mix up of terms thanks for catching that

338

Up to 3500+ calories on the AD coming from 1600 within a 4 week period to start a mass gaining phase (500 Kcals added a week)

Things I have noticed:

  • My shit is very liquidy.
  • Bags of energy during my workout.
  • Still losing weight???
  • Getting quite a bit stronger.
  • Today especially I appear incredibly flat.
  • Sleep is incredible
  • Metallic taste in my mouth.
339

This doesn’t put you into ketosis, nor is this a ketogenic diet. The approach could be best described as a “near-ketosis” diet. Just as Dr. Atkins and Dr. Sears believe, DiPasquale says that the high-carbohydrate intake of most Americans is what’s making them fat, not dietary fat itself.

When carbs make up the bulk of your diet, you burn glucose as energy. Insulin is secreted to utilize the glucose for energy or store it as glycogen in the liver and muscles. The problem is that the insulin also activates the lipogenic (fat-producing) enzymes and decreases the activity of the lipolytic (fat-burning) enzymes.

from:

340

[quote]Seouldier wrote:
Up to 3500+ calories on the AD coming from 1600 within a 4 week period to start a mass gaining phase (500 Kcals added a week)

Things I have noticed:

  • My shit is very liquidy.
  • Bags of energy during my workout.
  • Still losing weight???
  • Getting quite a bit stronger.
  • Today especially I appear incredibly flat.
  • Sleep is incredible
  • Metallic taste in my mouth.[/quote]

Hey dude,

The metallic taste is a sign of ketosis (as is sweet breath smell)

Still loosing wight - fat, or any muscle?