[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 etc…
I have lifting for about 19 years and I have done 2 bodybuilding shows way back when… 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 5’11 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.
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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]
I agree here. If I were you I would focus on ramping your calories back up slowly.
Thanks guys. I was actually thinking about slowly raising my calories to fix the issue. I think I am going to get the thyroid tested also. I was thinking of starting by slowly adding carbs back in and bumping up maybe 200 calroies every other week.
The up side of the anabolic diet is I feel amazing. I mean I have had so much energy it is odd. Even with killing the lifting and adding a lot of cardio. My wife is on it and she dropped 3 pounds in 2 weeks (after the initial water). She is already very lean (full set of abs!) anyway but it even leaned her out more.
[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 either… 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[/quote]
Once again TY!!! Funny thing is at the rate I’m gaining weight I won’t have to cut that much so all is good. Usually by now on my normal carb diet I have a bit of a ponch happening but man on this AD thing nothing but pumped and looking good . . GF even likes my new diet lol so that in itself is worth the extra food bill. So far my bench is up 10 lbs in just shy of a month and for me at my level that is a lot so I’m very happy. The diet is a lot of work, counting stuff but the rewards are very worth it . . going back with my buddy this weekend to the sushi bar . . soooo looking forward to it (:
Hey guys I have a question about college nutrition. I’ve been reading a lot about IF and leangains and I was wondering if I could bring an AD approach to it. I know in the beginning of the book Dr.D said do not mix the diets I was wanting some feed back. I’m not sure if its unhealthy to consume most of the days cals from fats and pro in 2 meals would be unhealthy. Any help is appreciated.
[quote]RyFry wrote:
Hey guys I have a question about college nutrition. I’ve been reading a lot about IF and leangains and I was wondering if I could bring an AD approach to it. I know in the beginning of the book Dr.D said do not mix the diets I was wanting some feed back. I’m not sure if its unhealthy to consume most of the days cals from fats and pro in 2 meals would be unhealthy. Any help is appreciated.[/quote]
I’m no expert but Leangains and IF aren’t really diets, they are just structured meal timing protocols. I think you can pretty much eat however u want on Leangains and IF.
[quote]RyFry wrote:
Hey guys I have a question about college nutrition. I’ve been reading a lot about IF and leangains and I was wondering if I could bring an AD approach to it. I know in the beginning of the book Dr.D said do not mix the diets I was wanting some feed back. I’m not sure if its unhealthy to consume most of the days cals from fats and pro in 2 meals would be unhealthy. Any help is appreciated.[/quote]
I’m no expert but Leangains and IF aren’t really diets, they are just structured meal timing protocols. I think you can pretty much eat however u want on Leangains and IF.[/quote]
For the most part thats all it really is. leangains has a more set out idea on macros as where in eat stop eat and other IF there really are none. I’m a ffb and very carb intolerant so I was thinking about applying the macro’s of AD to the meal timing of leangains. It would fit my schedule perfectly and make getting meals that much easier. I was hoping Modok or BBB could help me out seeing as they are some of most knowledgeable people on the forums.
[quote]RyFry wrote:
Hey guys I have a question about college nutrition. I’ve been reading a lot about IF and leangains and I was wondering if I could bring an AD approach to it. I know in the beginning of the book Dr.D said do not mix the diets I was wanting some feed back. I’m not sure if its unhealthy to consume most of the days cals from fats and pro in 2 meals would be unhealthy. Any help is appreciated.[/quote]
I’m no expert but Leangains and IF aren’t really diets, they are just structured meal timing protocols. I think you can pretty much eat however u want on Leangains and IF.[/quote]
For the most part thats all it really is. leangains has a more set out idea on macros as where in eat stop eat and other IF there really are none. I’m a ffb and very carb intolerant so I was thinking about applying the macro’s of AD to the meal timing of leangains. It would fit my schedule perfectly and make getting meals that much easier. I was hoping Modok or BBB could help me out seeing as they are some of most knowledgeable people on the forums.[/quote]
I think it would be an interesting “experiment” for sure.
HOWEVER, before you go that rout I would suggest doing AD, with the metabolic shift period, by the book. For atleast 2 months. Then work your way to one meal a day… By doing 3 a day for a week, 2 a day for a week, then one a day. It probably wouldn’t be a bad idea to take fish oil caps thought your fast aswell. Also make sure you get in enough calories. You may find it challenging to eat 3k-4k calories in one meal. Same goes for carb-ups…
That’s just how I would do it… I’ve experimented with IF and the WD before. For me I seemed to lose muscle while eating that way, but I’d be interested to hear your experience after implementing AD principles. IMO, I think it fits in more accurately with how our ancestors ate. They would walk and hunt all day and consume the majority of their daily calories at one time, and those calories were probably P&F.
[quote]RyFry wrote:
Hey guys I have a question about college nutrition. I’ve been reading a lot about IF and leangains and I was wondering if I could bring an AD approach to it. I know in the beginning of the book Dr.D said do not mix the diets I was wanting some feed back. I’m not sure if its unhealthy to consume most of the days cals from fats and pro in 2 meals would be unhealthy. Any help is appreciated.[/quote]
i do the AD and intermittent fast every day and have still gotten stronger…
nowadays i only eat from 6-11 pm (sip some whey throughout my workout then eat about 1700 cals over the next 3.5 hours or so)
[quote]RyFry wrote:
Hey guys I have a question about college nutrition. I’ve been reading a lot about IF and leangains and I was wondering if I could bring an AD approach to it. I know in the beginning of the book Dr.D said do not mix the diets I was wanting some feed back. I’m not sure if its unhealthy to consume most of the days cals from fats and pro in 2 meals would be unhealthy. Any help is appreciated.[/quote]
I’m no expert but Leangains and IF aren’t really diets, they are just structured meal timing protocols. I think you can pretty much eat however u want on Leangains and IF.[/quote]
For the most part thats all it really is. leangains has a more set out idea on macros as where in eat stop eat and other IF there really are none. I’m a ffb and very carb intolerant so I was thinking about applying the macro’s of AD to the meal timing of leangains. It would fit my schedule perfectly and make getting meals that much easier. I was hoping Modok or BBB could help me out seeing as they are some of most knowledgeable people on the forums.[/quote]
I think it would be an interesting “experiment” for sure.
HOWEVER, before you go that rout I would suggest doing AD, with the metabolic shift period, by the book. For atleast 2 months. Then work your way to one meal a day… By doing 3 a day for a week, 2 a day for a week, then one a day. It probably wouldn’t be a bad idea to take fish oil caps thought your fast aswell. Also make sure you get in enough calories. You may find it challenging to eat 3k-4k calories in one meal. Same goes for carb-ups…
That’s just how I would do it… I’ve experimented with IF and the WD before. For me I seemed to lose muscle while eating that way, but I’d be interested to hear your experience after implementing AD principles. IMO, I think it fits in more accurately with how our ancestors ate. They would walk and hunt all day and consume the majority of their daily calories at one time, and those calories were probably P&F.
J. Keeton
[/quote]
What’s the metabolic shift? I didn’t read the entire book, just the cutting portion as it was the information that pertained to my situation.
MAF sounds good man, I’ll probably keep my eating window open a bit longer though. I’ll break my fast with a smaller meal pre workout whey with nuts or somethin and go to a dinnning hall pwo and before i go to sleep
[quote]RyFry wrote:
Hey guys I have a question about college nutrition. I’ve been reading a lot about IF and leangains and I was wondering if I could bring an AD approach to it. I know in the beginning of the book Dr.D said do not mix the diets I was wanting some feed back. I’m not sure if its unhealthy to consume most of the days cals from fats and pro in 2 meals would be unhealthy. Any help is appreciated.[/quote]
I’m no expert but Leangains and IF aren’t really diets, they are just structured meal timing protocols. I think you can pretty much eat however u want on Leangains and IF.[/quote]
For the most part thats all it really is. leangains has a more set out idea on macros as where in eat stop eat and other IF there really are none. I’m a ffb and very carb intolerant so I was thinking about applying the macro’s of AD to the meal timing of leangains. It would fit my schedule perfectly and make getting meals that much easier. I was hoping Modok or BBB could help me out seeing as they are some of most knowledgeable people on the forums.[/quote]
I think it would be an interesting “experiment” for sure.
HOWEVER, before you go that rout I would suggest doing AD, with the metabolic shift period, by the book. For atleast 2 months. Then work your way to one meal a day… By doing 3 a day for a week, 2 a day for a week, then one a day. It probably wouldn’t be a bad idea to take fish oil caps thought your fast aswell. Also make sure you get in enough calories. You may find it challenging to eat 3k-4k calories in one meal. Same goes for carb-ups…
That’s just how I would do it… I’ve experimented with IF and the WD before. For me I seemed to lose muscle while eating that way, but I’d be interested to hear your experience after implementing AD principles. IMO, I think it fits in more accurately with how our ancestors ate. They would walk and hunt all day and consume the majority of their daily calories at one time, and those calories were probably P&F.
J. K
[/quote]
What’s the metabolic shift? I didn’t read the entire book, just the cutting portion as it was the information that pertained to my situation.
MAF sounds good man, I’ll probably keep my eating window open a bit longer though. I’ll break my fast with a smaller meal pre workout whey with nuts or somethin and go to a dinnning hall pwo and before i go to sleep[/quote]
I would highly suggest reading the whole book. The metabolic shift is one of the most important parts of the AD diet. In laymans terms: It is the switching of your body’s fuel source from carbs to fats.
James I’ve been doing AD for about 5 weeks now so I believe I’m past the metabolic shift. Would the metabolic shift be about 2 weeks? Dr.D says it takes about 2 weeks for ketones to form. Why would I go to one meal a day? I was thinking of having 3 meals one to break fast and maybe an hour or two pre workout and one pwo. I would have one last meal before I go to bed.
[quote]RyFry wrote:
James I’ve been doing AD for about 5 weeks now so I believe I’m past the metabolic shift. Would the metabolic shift be about 2 weeks? Dr.D says it takes about 2 weeks for ketones to form. Why would I go to one meal a day? I was thinking of having 3 meals one to break fast and maybe an hour or two pre workout and one pwo. I would have one last meal before I go to bed.[/quote]
I’m sure you’re good to go after 5 weeks. How has your energy been? Strong throughout the week? If not and you’re dead around Thursday, I’d stick to AD and see how it pans out (maybe eventually add a couple more carbs to find your lowest optimal level). If your strong as hell through the week with good energy, you should be good to go. (<–In my oppinion)
What you plan on doing makes more sence. There are a couple of “brands” of IF. Some have one meal, some have a 4 hour window etc.
I look forward to seeing your success and progress! It will be cool to see if you’re energy levels stay high or not. I’m bet they will and you’ll be using body fat for fuel through the fast.
I’ve been feeling pretty good through the week I’m some what dizzy and lightheaded by saturday though. I’m pretty beat after my workout though(6 weeks to superhero). I have decent energy throughout the day unless I miss a meal. The most body fatigue I feel is when I walk on the treadmill I can kinda feel a burn and my legs are some what tired. I’m going to try and finish my cut by the end of the summer. Only thing I am worried about is my body becoming accustom to the amount calories I’ve been eating. According to Brad Pillon, it’s all in my mind. When school starts I’ll keep a log for reference for other readers.
I think this was mentioned before but I just want to get a clarification if possible…what’s the difference between anabolic diet and a standard ketogenic diet? thanks
[quote]Doh wrote:
I think this was mentioned before but I just want to get a clarification if possible…what’s the difference between anabolic diet and a standard ketogenic diet? thanks[/quote]
The anabolic diet is a cyclical ketogenic diet. You eat the same as on a Ketogenic diet from Monday until Friday, but then on Saturday afternoon until Sunday evening you eat carbs to replenish glycogen stores and to trigger a potent hormone release and to shuttle other amino acids to the muscles.
A Ketogenic diet is used for loosing weight and brning fat. The anabolic diet does not rely on being a ‘ketogenic state’. It is just about manipulating the body’s natural hormones to allow you to always be in an Anabolic state, to get ripped, but also to build muscle. It’s a body building derivative of a ketogenic diet, but it’s actually very different from Atkins or other Keto diets.
If you google Anabolic diet pdf, you can find free e-copies of the book
Ah I see I have it I was just being confused by some of the terms.
I know some people like TKD, but what do you guys think of it? For some reason I feel as if it doesn’t really reap the full benefit of a true ketogenesis…
[quote]Doh wrote:
I think this was mentioned before but I just want to get a clarification if possible…what’s the difference between anabolic diet and a standard ketogenic diet? thanks[/quote]
The anabolic diet is a cyclical ketogenic diet. You eat the same as on a Ketogenic diet from Monday until Friday, but then on Saturday afternoon until Sunday evening you eat carbs to replenish glycogen stores and to trigger a potent hormone release and to shuttle other amino acids to the muscles.
A Ketogenic diet is used for loosing weight and brning fat. The anabolic diet does not rely on being a ‘ketogenic state’. It is just about manipulating the body’s natural hormones to allow you to always be in an Anabolic state, to get ripped, but also to build muscle. It’s a body building derivative of a ketogenic diet, but it’s actually very different from Atkins or other Keto diets.
If you google Anabolic diet pdf, you can find free e-copies of the book[/quote]
Thanks for the tip on PDF. I’ve found some really good reviews of the diet but never ran across this.
I’m off to a great start this week. I’ve been reluctant to give-up my Surge Workout Fuel, so yesterday (first day after two-day carb-up) I took the plunge and did yesterday’s workout and today’s workout without it. I actually had two good sessions and felt great throughout. Yesterday I was sweating like crazy too and am wondering if it had something to do with the increased glycogen stores. I’m wondering fi I can get through Wednesday’s workout too this way. I’ve seen others say they can get 3 days but I am a little skeptical.
I also noticed this weekend that on Sat (carb-up day 1) I noticed some decent increase in the volume of my muscles. I’m sure it’s been happening before but I really noticed it this weekend.
Just wanted to pop in with a quick up date. . . diet is still going go and feel amazing and the by Saturday night after my first day of carb up I look huge lol. . .
Going to be a bit tough this week as I’m on vacation and have my GF’s kids all week but so far I have been good and stayed under the 30 g a day (:
I don’t think this is a problem as the proof is in the pudding but with the help of an Iphone App I can track my daily cals and all that so my %'s are a bit off . . well not off just on the high side . . on a typical day give or take my nutrients look like the following:
Daily cals from 3400 - 3900
Example from 3253 cals
Fats: 254 g(lots of oils like flax and olive)
Protein: 189 g
Carbs: 33
Fiber: 6
Stats:
Fat 72%
Protein: 24%
Carbs: 4%
Everyday’s stats are pretty much in this range even if the cals go up or down so my question is this:
the good books stats are slightly lower then what my dailies stats are, should I adjust my diet or just go with my gut feeling as the gains are going well and don’t get me started on how great I feel lol.
Any feed back?
On a side note I am still amazed that after eating 3900 cals,and 288g fat yesterday I can still wake up today and be a pound and a half less than the day before . . . (:
On a side note I am still amazed that after eating 3900 cals,and 288g fat yesterday I can still wake up today and be a pound and a half less than the day before . . . (:
[/quote]
you may increase fat loss by upping protein and cutting back fat but if you’re happy with what youre eating now you could always wait until fat loss slows then change things up
as for the 1.5 pound decrease, couldbe/probably is mostly water…