@vjoe: Below is a link that explain a very small portion of what I do . . more like a temp plate for my system but if nothing else its a great read.
ampedtraining.com/workouts/bulgarian-style-training
I went to a whole new level of carb up yesterday at the BBQ . . . Load up a plate with macaroni and potato salad then turned around and left with the huge bowl . . lol . . Thought I would be over my limit this morning but still look fine sooooo BBQ No.2 in T- 4 hours (:
[quote]muscleinkorea wrote:
Hey guys,
Results after 6 weeks so far (no cheating, training like a demon):
Started the diet at 94kgās @ 24% BF = lean body mass of 71.4kgs
Now: 89 kgās @ 16% BF = lean body mass of 74.76
So I have gained 3.3kgs of muscle and lost 8% bodyfat. 
** I used the same bodyfat pod machine for the measurements (same time of day). Also, I have callipers and I g0t basically the same readings both times (same % changes). Also, Iāve kept my carbs around 20 grams a day, never over 25 grams (I use fibre sups, and donāt really get the veggies)
I will post some pics in a few weeks - but really happy so far.[/quote]
Those really are some great resuls!!
[quote]muscleinkorea wrote:
Thanks ^^
As soon as Iāve got my BF% around 11/12% mark, I will post some pictures!
Finished the weekend cab load - did a 28 hour load of fruit, veggies, oatmeal and raisons (two meals), 2 pastas, 2 croisants, and a few pieces of pizza and chips; also drinking orange juice and plum juice and milk along the way.
But, I cant train next week because of a week long business trip. But I believe that a one week bread after months of solid training has its benefits (forced rest for small injuries etc).
SHould I drop my calories for this week (since no training) or keep it as is (only 7th week on the diet)?[/quote]
I donāt know if there is really a ācorrectā answer here. I can tell you what I would do though. If I were you for that week I would give your mind a break as well. I wouldnāt count calories that week. I would Just listen to what my body is telling me. If your hungrey, eat. If not, donāt. If you feel run down, eat.
Just make sure you keep fats high and carbs below 30g and you should be good to go and well rested for the next week of trIning. Cary some EVOO around with you if you need a pick-me-up.
My 2cents,
J. K
How many people have been using this diet plan to add mass?
Edit: Also, it seems like a low-carb protein shake plus Heavy Whipping Cream is popular. Anybody use this that has issues with lactose and if so how are you dealing with it? Any enzyme type pills to help?
[quote]Jaynick77 wrote:
How many people have been using this diet plan to add mass?
Edit: Also, it seems like a low-carb protein shake plus Heavy Whipping Cream is popular. Anybody use this that has issues with lactose and if so how are you dealing with it? Any enzyme type pills to help?[/quote]
Whey and heavy cream tastes great - but for my normal shakes I just add EVOO, and use the cream with my coffee and as a night time snack with whey (like a pudding)
but I have no issues with lactose, sorry.
Also, I add flaxseeds to all of my shakes (provides fiber, roughage, and natural oil)
You wont really be able to use this diet to add pure mass (in the traditional sense of higher BF% and just getting bigger); but you will make lean gains. Like I have. Iāve trained for 7 years, and I have suddenly seen new growth (arms, shoulders, legs are all looking bigger; but overall weight has dropped, from decreased BF)
So if you focus is muscle gain only, then AD is good; but if you just want increased weight/mass gains (without worrying about bodyfat, then a high carb diet is better)
For the weekend carbups would it be smarter to get most carbs from whole wheat sources as apposed to fructose sources? Iām coming purely from a fatloss perspective.
^ go with starches, white rice, potatoes, and sweet potatoes are my preferences
[quote]Seouldier wrote:
^ go with starches, white rice, potatoes, and sweet potatoes are my preferences[/quote]
x2 but for your first meal it wouldnt be a bad idea to have a banana or a couple pieces of fruit to refill liver glycogen
[quote]Jaynick77 wrote:
How many people have been using this diet plan to add mass?
Edit: Also, it seems like a low-carb protein shake plus Heavy Whipping Cream is popular. Anybody use this that has issues with lactose and if so how are you dealing with it? Any enzyme type pills to help?[/quote]
Yes this diet is very good for putting on mass with minimal fat gain.
[quote]Jaynick77 wrote:
How many people have been using this diet plan to add mass?
Edit: Also, it seems like a low-carb protein shake plus Heavy Whipping Cream is popular. Anybody use this that has issues with lactose and if so how are you dealing with it? Any enzyme type pills to help?[/quote]
Well Iāll put my 2 cents in here not that Iāve been on it long enough to be an expert but I will say that I know diets in general. I took on this diet as a challenge (sort of) because I was like āthere is NO way this can workā . . . Well all I can say is āyes it works!ā
Now like they say your mass will come from the decreased BF and all that but I will also say that you really have to do your homework and really find exactly how many cals per day it takes you to start adding the right amount of mass with minimal BF each week. This is a real challenge as its a ton of food and the food bill is high.
However, the energy you get from this diet is AMAZING and the good night sleep is priceless!!!
Yes your gains are slower but you look better all the time as you donāt get the normal āOff Seasonā belly lol that some BBās get.
So my conclusion is this: with the increased energy you will train harder, feel better about yourself and wont have to diet so hard once you reach your āgoal weightā as your BF will be much less than the typical diet.
I have never been so lean at this time of year as this is my normal off season but everyone is telling me how big and great I look. I have lost 2" in my waste so I must buy some new pants but I agree with them I look and feel great. So take the time to make the diet work and it will work for you . . but you might need a second job to pay for the food lol for me I find 3400 - 3600 cals a day adds just enough weight each week for good gains.
[quote]MAF14 wrote:
[quote]Seouldier wrote:
^ go with starches, white rice, potatoes, and sweet potatoes are my preferences[/quote]
x2 but for your first meal it wouldnt be a bad idea to have a banana or a couple pieces of fruit to refill liver glycogen[/quote]
Thanks guys
[quote]Quadzilla4425 wrote:
[quote]Jaynick77 wrote:
How many people have been using this diet plan to add mass?
Edit: Also, it seems like a low-carb protein shake plus Heavy Whipping Cream is popular. Anybody use this that has issues with lactose and if so how are you dealing with it? Any enzyme type pills to help?[/quote]
Well Iāll put my 2 cents in here not that Iāve been on it long enough to be an expert but I will say that I know diets in general. I took on this diet as a challenge (sort of) because I was like āthere is NO way this can workā . . . Well all I can say is āyes it works!ā
Now like they say your mass will come from the decreased BF and all that but I will also say that you really have to do your homework and really find exactly how many cals per day it takes you to start adding the right amount of mass with minimal BF each week. This is a real challenge as its a ton of food and the food bill is high.
However, the energy you get from this diet is AMAZING and the good night sleep is priceless!!!
Yes your gains are slower but you look better all the time as you donāt get the normal āOff Seasonā belly lol that some BBās get.
So my conclusion is this: with the increased energy you will train harder, feel better about yourself and wont have to diet so hard once you reach your āgoal weightā as your BF will be much less than the typical diet.
I have never been so lean at this time of year as this is my normal off season but everyone is telling me how big and great I look. I have lost 2" in my waste so I must buy some new pants but I agree with them I look and feel great. So take the time to make the diet work and it will work for you . . but you might need a second job to pay for the food lol for me I find 3400 - 3600 cals a day adds just enough weight each week for good gains.
[/quote]
Thanks, I appreciate your feedback. Yeah I already have Berardiās Massive Eating guide so I figured Iād use his calculation for determining my calorie target for adding mass; Iām guessing itāll be right about 4900 calories. ouchā¦ Iām just hoping that in a couple months when I go to do this I can tolerate Heavy Whipping Cream so eating some of those extra calories will be easier. I donāt need to add a ton of mass. If I could be around 10% bodyfat and 235 to 240 lbs (currently 215) that would be great.
Edit: Any good recommendations for a supplement that helps with lactose intolerance?
Hey guys i have been on the palumbo diet which is basically a keto diet with 60/35/5 p/f/c. Eating at about 14x body weight. Progress has been slow but steady. The only thing is this diet only allows for one cheat meal per week. The rest of your carbs have to my trace amounts from veggies and nuts. I have been doing it for about 7 weeks. I went the first 3 weeks with no cheat meals when i started then 2 weeks now Iām doing one a week.
The thing is i feel like Iām missing out on a lot of social events because Iām only permitted one cheat meal a week. I have passed up on about 4-5 parties and a camping trip. Hopefully Iām not coming across like a bitch but i would like to not live like a hermit and go out and enjoy myself on weekends and still feel like Iām making progress.
The way it always seemed to me was you canāt have your cake and eat it to. However i have read through this thread and MODOK among others suggest you can pretty much eat freely on weekends when doing the anabolic diet and still get/stay lean. I read the PDF book and it claims you can easily achieve and maintain 10% body fat with this method. Donāt get me wrong i donāt plan and spending the weekend binging on fast food like John Goodman on a coke binge. Just seems like this is to good to be true. Is there a lot of you here that were able to get lean and stay lean while eating like this?
I have been floating around this site for awhile and just never signed up. Anyway, I have been on the anabolic diet for about 3 weeks and looking for some input. This is kind of a multi-pronged question, so I will outline some facts about my training, cardio, diet etcā¦
I have lifting for about 19 years and I have done 2 bodybuilding shows way back whenā¦ 16 years ago! So, I am no stranger to dieting ect.; however, I have not bothered to get lean since then! I have lifted and done cardio consistently for 19 years. Sometimes I focus on jiu-jitsu more or running more but I have always lifted pretty heavy at least four days a week. Last summer I did a half marathon for a challenge and I dropped down to 197 but I have been 210-215 for 18+ years. I am 5ā11 and have a pretty decent amount of muscle. My diet has always been pretty clean; however, this is the first part that I think I may have screwed up. I know for a fact since I keep exact tabs on what I eat that my calories were always right around 2200-2300. I just never had much of an appetite. Looking at most all research I have seen my caloric intake should be well above that. Anyway, I am approaching 40 and I wanted to get under 10% so I have changed a lot. I had my body fat done when I started this diet and I was 15.1%
I dropped 5 pounds the first week, which was water/food weight. Then on the carb-up day I typically gain 5 pounds (weighing myself the next am). Then it takes about four days to weigh in the same before the carb-up. It seems like a cycle and I have not dropped one pound! I weigh in every morning at the same time Mon-Fri and carb on Sat. My calories have been right at 2000 and I have followed the exact percentages in the book for fats, protein, and carbs. I also added a silly amount of cardio. I walk on the treadmill for one hour on a 7-10% incline Mon, Tues, Thur and Fri. I do prowler and tire drags on Wed. for 10 sets of 50 yds each and run on Sundays 3 miles. Last week and this week I did the same and added 45 mins of stairs on the revolving stairs 3 x a week. I also changed my lifting to a lot of supersets with little to no rest between exercises.
Anyway, with the combo of the anabolic diet and all that cardio I find it odd that I literally have not lost one pound! I have a few thoughts. Perhaps I screwed my metabolism by keeping a low calories diet for years and I have to drop my calories even lower. The up side is I know I have not lost any muscle doing this. This week I dropped the calories down to 1800= 1080 from fat, 630 from protein and 90 from carbs. I really did not want to drop my calories any further than that.
So, has someone else had similar experiences or have sound advice? I would greatly appreciate it. Thanks guys and ladys! Sorry for the long post.
I hear ya T-Bone, I was eating about 6k cals when I was in track and power/oly lifting a couple months ago was 220. Now I am eating 2400 cals and am about 210 I havenāt really dropped that much weight 10lbs obviously but my clothes fit better. I lose most of the weight from just cutting the calorie every week but since Iāve been on AD i donāt think Iāve lost much weight. I can see my abs a bit, better than i could when i was carb cycling which totally set me up for failure. I would just stay consistent on it. Maybe drop the carb ups to one day a week. I did that and iām going from there. In the book the doc mentions that the cutting phase would take about 13 weeks. I wish you the best of luck man
[quote]T-bone12 wrote:
I know for a fact since I keep exact tabs on what I eat that my calories were always right around 2200-2300.
[/quote]
i would bet your metabolism is shot. my guess would be youāre hypo thyroid. what you just described sounds exactly what is going on with meā¦ i havent been training 19 years but i did keep my cals ridiculously low for extended periods of time and fucked up my thyroid. i have been eating 1800 cals per day pro/fat with a 1 day carb up for the last 4 months and havent lost a single poound.
i would get some blood work done. for thyroid get FREE t3 and FREE t4 and tsh. it could be your test levels as well. free and/or total test would be good to get checked out. i would definitely do thyroid though
if you dont wanna wait/go through your doc go to privatemdlabs.com
[quote]T-bone12 wrote:
I have been floating around this site for awhile and just never signed up. Anyway, I have been on the anabolic diet for about 3 weeks and looking for some input. This is kind of a multi-pronged question, so I will outline some facts about my training, cardio, diet etcā¦
I have lifting for about 19 years and I have done 2 bodybuilding shows way back whenā¦ 16 years ago! So, I am no stranger to dieting ect.; however, I have not bothered to get lean since then! I have lifted and done cardio consistently for 19 years. Sometimes I focus on jiu-jitsu more or running more but I have always lifted pretty heavy at least four days a week. Last summer I did a half marathon for a challenge and I dropped down to 197 but I have been 210-215 for 18+ years. I am 5ā11 and have a pretty decent amount of muscle. My diet has always been pretty clean; however, this is the first part that I think I may have screwed up. I know for a fact since I keep exact tabs on what I eat that my calories were always right around 2200-2300. I just never had much of an appetite. Looking at most all research I have seen my caloric intake should be well above that. Anyway, I am approaching 40 and I wanted to get under 10% so I have changed a lot. I had my body fat done when I started this diet and I was 15.1%
I dropped 5 pounds the first week, which was water/food weight. Then on the carb-up day I typically gain 5 pounds (weighing myself the next am). Then it takes about four days to weigh in the same before the carb-up. It seems like a cycle and I have not dropped one pound! I weigh in every morning at the same time Mon-Fri and carb on Sat. My calories have been right at 2000 and I have followed the exact percentages in the book for fats, protein, and carbs. I also added a silly amount of cardio. I walk on the treadmill for one hour on a 7-10% incline Mon, Tues, Thur and Fri. I do prowler and tire drags on Wed. for 10 sets of 50 yds each and run on Sundays 3 miles. Last week and this week I did the same and added 45 mins of stairs on the revolving stairs 3 x a week. I also changed my lifting to a lot of supersets with little to no rest between exercises.
Anyway, with the combo of the anabolic diet and all that cardio I find it odd that I literally have not lost one pound! I have a few thoughts. Perhaps I screwed my metabolism by keeping a low calories diet for years and I have to drop my calories even lower. The up side is I know I have not lost any muscle doing this. This week I dropped the calories down to 1800= 1080 from fat, 630 from protein and 90 from carbs. I really did not want to drop my calories any further than that.
So, has someone else had similar experiences or have sound advice? I would greatly appreciate it. Thanks guys and ladys! Sorry for the long post.
[/quote]
did you check your body comp yet? It is possible you lost some fat and gained a bit of muscle especially if your lifting heavy, use the mirror instead of the scale.
IMO dropping your calories further is a terrible idea (no disrespect), if your metabolism is truly damaged it would be a better idea to work on repairing by slowly adding calories weekly. I used to be a chronic undereater <1600 and training 6-7 days a week, I had a low body fat and was pretty strong but looked sick, weak, developed caffeine dependence, and a binge purge lifestyle. It took a while but I have finally repaired what I had broken, I am eating over 3000 calories a day now with positive changes in my body composition, skin, strength, and mood.
[quote]Matthaeus wrote:
Hey guys i have been on the palumbo diet which is basically a keto diet with 60/35/5 p/f/c. Eating at about 14x body weight. Progress has been slow but steady. The only thing is this diet only allows for one cheat meal per week. The rest of your carbs have to my trace amounts from veggies and nuts. I have been doing it for about 7 weeks. I went the first 3 weeks with no cheat meals when i started then 2 weeks now Iām doing one a week.
The thing is i feel like Iām missing out on a lot of social events because Iām only permitted one cheat meal a week. I have passed up on about 4-5 parties and a camping trip. Hopefully Iām not coming across like a bitch but i would like to not live like a hermit and go out and enjoy myself on weekends and still feel like Iām making progress.
The way it always seemed to me was you canāt have your cake and eat it to. However i have read through this thread and MODOK among others suggest you can pretty much eat freely on weekends when doing the anabolic diet and still get/stay lean. I read the PDF book and it claims you can easily achieve and maintain 10% body fat with this method. Donāt get me wrong i donāt plan and spending the weekend binging on fast food like John Goodman on a coke binge. Just seems like this is to good to be true. Is there a lot of you here that were able to get lean and stay lean while eating like this?[/quote]
i would give it a try. you aare probably already fat adapted so start this week end with your two carb days. fri/sat or sat/sun then keep them consistent from here on
Question: The mighty book states that the Mass Phase should only be a maximum of 12 weeks. Is this for the typical reason that your body after that time slows down and needs a change and the whole you need to diet down to make your body hungry to grow again? . . . and second what do you guys think would be the shortest cut phase before moving back to mass? . . just trying to line this diet up with my next comp in January.
[quote]Quadzilla4425 wrote:
Question: The mighty book states that the Mass Phase should only be a maximum of 12 weeks. Is this for the typical reason that your body after that time slows down and needs a change and the whole you need to diet down to make your body hungry to grow again? . . . and second what do you guys think would be the shortest cut phase before moving back to mass? . . just trying to line this diet up with my next comp in January.[/quote]
i dont think you need to put a time limit on eitherā¦ its just like bulking/cutting in any other way. go until you reach your goals. MODOK i think went on a 2-3 year bulk w/ the AD with awesome results
although i wouldnt try cutting for much longer than 12 weeks w/out refeeds or a couple higher calorie weeks