Anabolic Diet

Nutrition
141

Hi Guys,

I’ve been on the AD for a while now. Loving it. I was previously on the ‘seefood’ diet - and managed to increase my weight from 121 to 205 over the last 6 years… I am now very happy with my size (most of my family and friends keep asking me to loose some muscle … haha… as if). But, I feel my bodyfat % is too high - around 19% at the start of the AD lifestyle change). And I would like to get it down to 10 or 12% and then make solid lean gains…

One problem that I’ve had with the AD diet is that I have found it hard to hit the 1.5 gram protein mark/ pound of body weight. I am now supplementing with 4 whey shakes a day ( with a portion of olive oil mixed in). Each Whey shake has 3 grams carbs, so this cuts back my allowed carb intake from veggies or nuts. I am now not eating nuts to make sure I stay below 30 grams carbs… What is opinion on supplementing with whey shakes while on the AD diet? I would just eat more beef - but I live in Korea, and meat costs more than gold hear - not affordable… So I get my protein from fried eggs (olice oil), Tuna, Pork rashers, some chicken and beef, and the rest from whey protein… I am still able to maintain about 55-60% fat/ 32% protein/ under 30 grams carbs per day… So, do you think it is fine for me to be having 4 whey shakes a day (45 grams per shake)?

Awesome thread on AD by the way…

Oh, for those who still have only an introductory knowledge of the AD diet - google Anabolic Diet PDF… You can download a copy of the book for free…

:slight_smile:

142

Oh,

And I am loving my pre sleep snack/meal: 3 oz of doublethick cream mixed with 45 grams chocolate flavour whey protein… Taste is amazing, and I don’t wake up hungry during the night! try it

143

Here is a layout of my eating plan - thoughts on all the shakes, as I asked earlier?

…

EATING PLAN 3465 calories
protein ( 2867grams) = 31.6 %; fat ( 218 grams) = 56.6 %; carbs ( 27.6 grams)

Breakfast:
 2 fried eggs (140; protein 13 grams; 10 gram fat; 2 carb) ? olive oil (3 tsp = 120 & 15 grams fat)
 Cheese ( 1oz = 7 grams fat; 100 calories; 6 grams protein; 0.6 carb)
 Bacon/Pork (100 grams/ 3 oz = 330 calories & 28 grams fat; 17 grams protein)
 TOTAL CALORIES = 690 ; fat = 60 ; protein = 36 ; carbs = 2.6

Mid Morning:
 Protein shake (45 grams whey = 37.5 grams protein; carb = 3; fat = 1.5) = 180
 Olive oil (2tsp = 80; 10 grams fat)
 TOTAL CALORIES = 260 ; fat = 11.5; protein =37.5 ; carbs = 3

Lunch:
 Chicken or Tuna (Tuna = 325; 25 grams protein; 10 grams fat)
 1 portion veggies (50; 4 gram carbs)
 Olive oil (3 tsp) or mayo (1ts) (= about 160 & 20 grams fat)
 Add one chicken at lunch or dinner (100 grams = 25 grams protein; 9 gram fat; 300 calories)
 Vitamins (multi and Vit B and Omega 3)
 TOTAL CALORIES = 835 ; fat = 39 grams; protein = 50 grams; carbs =4

Afternoon (pre-gym):
 Protein (180 calories; 37.5 grams protein; carbs = 3; fat =1.5)
 Olive oil (3tsp = 120; 15 fat)
 Coffee (40 calories) and AAKG
 TOTAL CALORIES = 340 ; fat =16.5 ; protein =37.5 ; carbs =3

Post gym (training days only):
 Protein with creatine (180 calories; 37.5 grams protein; carbs = 3; fat =1.5)
 Olive oil (1 tsp = 40; 5 grams fat)
 TOTAL CALORIES = 220 ; fat = 6.5 grams; protein =38 ; carbs = 3

Dinner:
 2 eggs (140; protein 13 grams; 10 gram fat; 2 carbs)
 Pork (330 calories & 28 fat & 17 protein)
 Olive oil (3 tsp = 120; 15 grams fat)
 1 portion veggies (50 calories, 70 grams broccoli = 4 carbs)
 Vitamin C and Omega 3
 TOTAL CALORIES =640 ; fat =53; protein =30 ; carbs = 6

Before bed:
 Protein (45 grams whey = 37.5 grams protein; carbs = 3; fat 1.5) = 180
 Thick whipping cream (3 oz = 300 calories; 30 grams fat; 3 carbs) Or other fat source
 Zink and Magnesium
 TOTAL CALORIES = 480 calories; fat = 31.5 grams; protein = 38 ; carbs = 6

** Calorie needs: base weight multiplied by 18 = starting point… Adjust as time goes on
** one gram of protein has an energy value of 4.1 kcal
** one gram fat has an energy value of 9

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** One typo mistake - total protein is 286 grams not 2867 grams!

Looking forward to some feedback

cheers

145

[quote]muscleinkorea wrote:
Hi Guys,

I would just eat more beef - but I live in Korea, and meat costs more than gold hear - not affordable… :slight_smile:
[/quote]
If you have a grand mart in your area they have been running 미국 chuck for about 1000 won/100 Grams. Been the staple of my diet for the last couple months

146

[quote]muscleinkorea wrote:
Hi Guys,

I’ve been on the AD for a while now. Loving it. I was previously on the ‘seefood’ diet - and managed to increase my weight from 121 to 205 over the last 6 years… I am now very happy with my size (most of my family and friends keep asking me to loose some muscle … haha… as if). But, I feel my bodyfat % is too high - around 19% at the start of the AD lifestyle change). And I would like to get it down to 10 or 12% and then make solid lean gains…

One problem that I’ve had with the AD diet is that I have found it hard to hit the 1.5 gram protein mark/ pound of body weight. I am now supplementing with 4 whey shakes a day ( with a portion of olive oil mixed in). Each Whey shake has 3 grams carbs, so this cuts back my allowed carb intake from veggies or nuts. I am now not eating nuts to make sure I stay below 30 grams carbs… What is opinion on supplementing with whey shakes while on the AD diet? I would just eat more beef - but I live in Korea, and meat costs more than gold hear - not affordable… So I get my protein from fried eggs (olice oil), Tuna, Pork rashers, some chicken and beef, and the rest from whey protein… I am still able to maintain about 55-60% fat/ 32% protein/ under 30 grams carbs per day… So, do you think it is fine for me to be having 4 whey shakes a day (45 grams per shake)?

Awesome thread on AD by the way…

Oh, for those who still have only an introductory knowledge of the AD diet - google Anabolic Diet PDF… You can download a copy of the book for free…

:)[/quote]

You dont need to be hitting 1.5 grams of protein per pound of bodyweight on the AD. If you are then your not really doing the real AD.

The whole idea is that Fat is your main macro while getting just enough protein too build/keep muscle. If you are getting your fats in daily then protein will be spared and not used up for energy.

Even when cutting he talks about this in the book. Keep protein too 30% of your diet(or 1 gram per pound) and then just decrease fat to automatically reduce Kcals.

I know it can be pretty scary to be bordering 1 gram per pound of bodyweight but if you follow the diet as out lined(60% fats/ 30- 35% P and <10% C(or 30 grams)) you wont lose any muscle cutting or have any issues putting more on.

Hope Ive helped in some small way dude :slight_smile:

147

Thanks for the replies!

Seouldier - shot! I will find a grand mart and stock up! That is cheap for Korea! How are you finding the AD diet?

Oregand - I am still hitting the correct ratios - 31.5% protein 56% fat and under 30 grams carbs… So I don’t think I’m taking protein excessively… I’m spot on with the ratios he suggests for the AD diet… His ‘revised’ AD diet - the Metabolic Diet - gives slightly different ratio’s: 40- 50% fat and 40 - 60% protein… But from many posts that I’ve read, I will agree that a higher fat content (of over say 55%) is more beneficial than a higher protein %… Also, he suggests in the Metabolic diet to have between 1 and 1.5 grams protein per pound bodyweight.

But like I say, I’m hitting 31.5% protein; 56% fat and under 30 grams carbs… (there is a few % unaccounted for, but that’s because converting between grams and calories with estimates wont add up perfectly, but the ratios are pretty accurate…)

So - any thoughts on whether or not using the whey protein as part of my 31.5% is okay? I cant see why not, given that I am still hitting the ratio’s (and that I drink my whey with olive oil or cream, to slow down absorbtion, and to include fat at every meal) ?

Thanks!

148

Oh - seoldier - if you want some good and super cheap whey protein… Get it off Auction.co.kr

I’ve been using this for the past year and a half and it works great - 30 grams has 25 grams protein, 2 grams carbs, 1 gram fat…

3kgs = 29 000 won… free delivery

Here’s the link:

http://itempage3.auction.co.kr/DetailView.aspx?ItemNo=A088945962&keyword=protein&Fwk=protein&scoredtype=0&frm2=through&acode=SRP_SV_0301

I think links might get removed when posting - if so, go onto the auction website, and copy and paste this… then search

임프로브트윈클웨이프로틴3KGWPC 3kg/ 헬스보충제/보충제/프로틴웨이

Dont be put off by the name ‘Twinkle whey protein’ lol

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Oh… the korean didn’t post correctly… But if you want to check out the cheap protein… then go onto auction, search protein, it’s the second one down - called Twinkle Whey, 3kgs, price 32,900 (but when you click on it, it’s cheaper)

Hope that helps dude!

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[quote]muscleinkorea wrote:
Thanks for the replies!

Seouldier - shot! I will find a grand mart and stock up! That is cheap for Korea! How are you finding the AD diet?

Oregand - I am still hitting the correct ratios - 31.5% protein 56% fat and under 30 grams carbs… So I don’t think I’m taking protein excessively… I’m spot on with the ratios he suggests for the AD diet… His ‘revised’ AD diet - the Metabolic Diet - gives slightly different ratio’s: 40- 50% fat and 40 - 60% protein… But from many posts that I’ve read, I will agree that a higher fat content (of over say 55%) is more beneficial than a higher protein %… Also, he suggests in the Metabolic diet to have between 1 and 1.5 grams protein per pound bodyweight.

But like I say, I’m hitting 31.5% protein; 56% fat and under 30 grams carbs… (there is a few % unaccounted for, but that’s because converting between grams and calories with estimates wont add up perfectly, but the ratios are pretty accurate…)

So - any thoughts on whether or not using the whey protein as part of my 31.5% is okay? I cant see why not, given that I am still hitting the ratio’s (and that I drink my whey with olive oil or cream, to slow down absorbtion, and to include fat at every meal) ?

Thanks![/quote]

Shakes are ok but some have carbs plus no fat. I aim for 50-60% fat every day. If your eating lots of beef, pork or red meat protien wont be a problem. Since on Ad I hardley eat chicken any more and shrimp is just a side dish for my steak. Hamburger, pork ribs, lamb, goat, any type of grazing animal will work. I live in midwest USA so beef is easy and cheap I buy 65lbs of steaks for $150 USD. Heres a simple cheap meal you can make any time

8oz hamburger, 2oz cheese, 3strips bacon, 1 fried egg, add on some mayo or avacado for extra fat, wrap in lettuce leaf or just eat with fork.

151

[quote]muscleinkorea wrote:
Thanks for the replies!

Seouldier - shot! I will find a grand mart and stock up! That is cheap for Korea! How are you finding the AD diet?

Oregand - I am still hitting the correct ratios - 31.5% protein 56% fat and under 30 grams carbs… So I don’t think I’m taking protein excessively… I’m spot on with the ratios he suggests for the AD diet… His ‘revised’ AD diet - the Metabolic Diet - gives slightly different ratio’s: 40- 50% fat and 40 - 60% protein… But from many posts that I’ve read, I will agree that a higher fat content (of over say 55%) is more beneficial than a higher protein %… Also, he suggests in the Metabolic diet to have between 1 and 1.5 grams protein per pound bodyweight.

But like I say, I’m hitting 31.5% protein; 56% fat and under 30 grams carbs… (there is a few % unaccounted for, but that’s because converting between grams and calories with estimates wont add up perfectly, but the ratios are pretty accurate…)

So - any thoughts on whether or not using the whey protein as part of my 31.5% is okay? I cant see why not, given that I am still hitting the ratio’s (and that I drink my whey with olive oil or cream, to slow down absorbtion, and to include fat at every meal) ?

Thanks![/quote]

Thanks for the website, another good one out here that I use for my supplements is speedns.com. Everything is in Korean but the site is easy to navigate if you can get a Korean friend to help you sign up its definitely a keeper usually only takes four days for delivery.

I have been doing the AD for about 2 and a half months now, I thought it would be difficult to do in Asia but with a little diligence it’s not too bad. Stick it out through the first 12 days (no soju i know thats gonna make you sad). Something i experienced personally was that if i kept my fat sources clean (eggs, olive oil, 5000 won avocados, chuck, salmon, and ghee as my cooking oil) I felt way more energetic and had better workouts. Also dont be afraid of Kimchi, it’s really low in carbs, contains probiotics, and has a little fiber it has been great at helping to keep my “regular”

Cheers, thanks again

152

[quote]Seouldier wrote:

[quote]muscleinkorea wrote:
Thanks for the replies!

Seouldier - shot! I will find a grand mart and stock up! That is cheap for Korea! How are you finding the AD diet?

Oregand - I am still hitting the correct ratios - 31.5% protein 56% fat and under 30 grams carbs… So I don’t think I’m taking protein excessively… I’m spot on with the ratios he suggests for the AD diet… His ‘revised’ AD diet - the Metabolic Diet - gives slightly different ratio’s: 40- 50% fat and 40 - 60% protein… But from many posts that I’ve read, I will agree that a higher fat content (of over say 55%) is more beneficial than a higher protein %… Also, he suggests in the Metabolic diet to have between 1 and 1.5 grams protein per pound bodyweight.

But like I say, I’m hitting 31.5% protein; 56% fat and under 30 grams carbs… (there is a few % unaccounted for, but that’s because converting between grams and calories with estimates wont add up perfectly, but the ratios are pretty accurate…)

So - any thoughts on whether or not using the whey protein as part of my 31.5% is okay? I cant see why not, given that I am still hitting the ratio’s (and that I drink my whey with olive oil or cream, to slow down absorbtion, and to include fat at every meal) ?

Thanks![/quote]

Thanks for the website, another good one out here that I use for my supplements is speedns.com. Everything is in Korean but the site is easy to navigate if you can get a Korean friend to help you sign up its definitely a keeper usually only takes four days for delivery.

I have been doing the AD for about 2 and a half months now, I thought it would be difficult to do in Asia but with a little diligence it’s not too bad. Stick it out through the first 12 days (no soju i know thats gonna make you sad). Something i experienced personally was that if i kept my fat sources clean (eggs, olive oil, 5000 won avocados, chuck, salmon, and ghee as my cooking oil) I felt way more energetic and had better workouts. Also dont be afraid of Kimchi, it’s really low in carbs, contains probiotics, and has a little fiber it has been great at helping to keep my “regular”

Cheers, thanks again

[/quote]

Yeah - I’m also trying to get most of my fat from clean sources, and I’m favoring cream mixed with whey at night… You should try it, it’s awesome (huge amount of fat, and obviously lots of protein).

I use speedns for my creatine - very convenient. My girlfriend is Korean, so no problems navigating the site. haha

I must start enjoying kimchi - Im not the biggest fan.

I’m on day 11 of the AD diet - being very strict, and have not had above 27 grams carbs yet… This week I have had huge amounts of energy and no energy slumps like I used to have… I was so strong at gym today, never felt like that before - so I’m very happy with the diet so far. Also, I feel full all the time VS always being hungry when eating a balanced diet…

But, must stay away from the soju!! haha

153

hey guys,
i’ve been on the AD for a while now, currently in my 3rd week. i was just wondering, are people supposed to lose weight during this maintenance phase? because i find my weight has been fluctuating within the 150-155lb range (the same as it was before the diet) obviously going up after carb ups and down towards the end of the week. in the book it says people should be losing weight during the first 4 weeks? on the other hand, lifts have been great. any input greatly appreciated.

154

[quote]ja1991 wrote:
hey guys,
i’ve been on the AD for a while now, currently in my 3rd week. i was just wondering, are people supposed to lose weight during this maintenance phase? because i find my weight has been fluctuating within the 150-155lb range (the same as it was before the diet) obviously going up after carb ups and down towards the end of the week. in the book it says people should be losing weight during the first 4 weeks? on the other hand, lifts have been great. any input greatly appreciated.[/quote]

Hey dude,

Usually people will loose weight in the first week or two (which is mainly water weight loss). But remember that the first 5/6 pounds of weight lost is due to reduced water wight. Also, rememeber, that the AD is not designed as a weight loss diet - it’sa diet to build muscle and burn fat - so in terms of loosing weight (in the first few weeks like you asked) it will depend on your starting body fat %, and how many calories you eat on the diet… But short answer, dont worry about it… Just rememeber to eat enough fat and make sure you are under 30 grams carbs (check all foods for hidden carbs). After say 7/8 weeks, you can play around with your maintenance calorie intake - depending on if you want to drop weight or increase weight… I am eating 18*body weight right now - and after a few more weeks, I will decide if I should adjust down or up. For the first 7/8 weeks, just stick to the AD diet ‘style’ (but take note of the approximate calorie intake - after this period, then you can play around and adjust things to suit your needs

So after the first say 2 months -If your goal is to shed weight, then reduce your weekday calories, and shorten your carb up time…

I hope this helps!!

Glad to hear the gym sessions have been good (means your body is suited to a low carb diet). I am also having killer training sessions… Feeling strong and energetic, also, I have reduced pains when I lift heavy (previously I would get elbow and/or shoulder pains)

Cheers

155

Hit a bit of a wall on the AD maybe you guys can help.

Been on this about 3 months. Up untill about 2 weeks ago I was putting on muscle and loosing fat. Now Im just gaining strength but dont seem to be getting bigger worst of all Im gaining fat. I started taking creatine about 2 weeks ago and figure that might be it. Also after my carb up days I feel bloated and the bloating wont seem to pass anymore.

Any sugestions???

156

[quote]thehebrewhero wrote:
Hit a bit of a wall on the AD maybe you guys can help.

Been on this about 3 months. Up untill about 2 weeks ago I was putting on muscle and loosing fat. Now Im just gaining strength but dont seem to be getting bigger worst of all Im gaining fat. I started taking creatine about 2 weeks ago and figure that might be it. Also after my carb up days I feel bloated and the bloating wont seem to pass anymore.

Any sugestions???[/quote]

gaining fat of gaining weight?

157

[quote]MAF14 wrote:

[quote]thehebrewhero wrote:
Hit a bit of a wall on the AD maybe you guys can help.

Been on this about 3 months. Up untill about 2 weeks ago I was putting on muscle and loosing fat. Now Im just gaining strength but dont seem to be getting bigger worst of all Im gaining fat. I started taking creatine about 2 weeks ago and figure that might be it. Also after my carb up days I feel bloated and the bloating wont seem to pass anymore.

Any sugestions???[/quote]

gaining fat of gaining weight?[/quote]

Creatine always put water weight on me. I doubt it’s fat.

158

[quote]muscleinkorea wrote:

[quote]ja1991 wrote:
hey guys,
i’ve been on the AD for a while now, currently in my 3rd week. i was just wondering, are people supposed to lose weight during this maintenance phase? because i find my weight has been fluctuating within the 150-155lb range (the same as it was before the diet) obviously going up after carb ups and down towards the end of the week. in the book it says people should be losing weight during the first 4 weeks? on the other hand, lifts have been great. any input greatly appreciated.[/quote]

Hey dude,

Usually people will loose weight in the first week or two (which is mainly water weight loss). But remember that the first 5/6 pounds of weight lost is due to reduced water wight. Also, rememeber, that the AD is not designed as a weight loss diet - it’sa diet to build muscle and burn fat - so in terms of loosing weight (in the first few weeks like you asked) it will depend on your starting body fat %, and how many calories you eat on the diet… But short answer, dont worry about it… Just rememeber to eat enough fat and make sure you are under 30 grams carbs (check all foods for hidden carbs). After say 7/8 weeks, you can play around with your maintenance calorie intake - depending on if you want to drop weight or increase weight… I am eating 18*body weight right now - and after a few more weeks, I will decide if I should adjust down or up. For the first 7/8 weeks, just stick to the AD diet ‘style’ (but take note of the approximate calorie intake - after this period, then you can play around and adjust things to suit your needs

So after the first say 2 months -If your goal is to shed weight, then reduce your weekday calories, and shorten your carb up time…

I hope this helps!!

Glad to hear the gym sessions have been good (means your body is suited to a low carb diet). I am also having killer training sessions… Feeling strong and energetic, also, I have reduced pains when I lift heavy (previously I would get elbow and/or shoulder pains)

Cheers[/quote]

thanks for clearing that up! i figure i’m still early into this so i should just continue, observe and eventually adjust after the two months like you suggested. loving it so far, weekends give me something to look forward too (i do try to eat clean but i indulge a little more) and yeah training has been going great. another question, anyone know the verdict on avocados or coconut milk on this diet?

159

Hey guys,

Hebrewhero - that is strange. It may just be waterweight from the creatine (making you feel bloated for longer). I would give it a few weeks for your body to adjust to the creatine. Then, if you still have the same problem - maybe shorten your carb-loads to 24 hours. Most problems on the AD are from A) getting over 30 grams carbs during the week - there are sooo many hidden carbs, so double check this. and B) not eating enough fat… I’m sure you already know this. Anyway, good luck!

Avocado’s have about 12 grams carbs. You can at some avo, but very very limited amounts… You get 30 grams carbs, so use them however you want. But be so careful to not go over that 30 gram mark.

Hope this helps!

I’m busy carbing up… I’m eating pizza today. God it’s good

160

I’ve been reading Tim Ferris’ 4 Hour body and he talks about a lower carb mon-fri and a carb up on the weekend.
Its somewhat similar to the AD but on the weekend carb up he talks about eatting grapefruit for its insulin-resistant properties. I know balsamic vinegar has the same effect so i’m curious what your thoughts are on having either of these before a meal to slow the release of insulin (thereby slowing the rate that the carbs are turned to fat) and not have a huge release of serotonin.

Also, does anyone take ALA on weekends to help increase GLUT-4 and shuttle carbs into your muscles?