[quote]TEEN-BUILDER wrote:
Hi bro, but lets say u suddenly go of the diet. would u put alot of fat back on really quickly?
what if u bring back carbs slowly…?[/quote]
from what i have read. going back into a zone type (40c-30p-30f) worked best for people.
I’ve been on a bulk for 3 months now on the anabolic diet and its worked well enough for me. I’ve gone from 180 with 149lbs of muscle to 205 with 165lbs of muscle. I plan on continuing my bulk until I reach 240lbs, after which I will hopefully cut down to a lean 200lbs. During my last carb up I managed to stuff myself with 800 grams of carbs, and I’ve been loving the diet so far.
[quote]Killroy wrote:
Hey guys,
Long time lurker, first time poster (Always wanted to say that).
Anyhow, I have been on the AD for over 9 months and I have loved the results. Body fat dropped from mid 20’s to low 10’s (or even lower if I ever get a hydrostatic test dunk to verify) and I have had no problems with either bulking up or cutting on the AD.
My macros are as clean as possible. my sat/poly/mono ratios are almost equal (21% sat/13% mono/17% poly) and I get a good amount of daily fats from fish oil, flax oil, CLA, EVOO, eggs and the rest from animal meat.
I’m also taking a multi-vitamin pack each day that has pretty much all the nutrients that the Doc suggests in the book.
I do have a question for CT that he might shed some light on: Up to about a month ago I was keeping all my daily carbs mainly from green veggies (lettuce, cabbage, broccoli) but I have to tell you that I absolutely hate veggies. It s is very hard for me to eat them every day so I really find it a chore.
Last month I found a very clean Whole wheat whole grain bread at Costco (Alpine Valley) where the only ingredients are 100% Whole Grain Wheat flour, Organic Whole Grain Wheat flour, water honey, sea salt, yeast. This stuff tastes great and if I cut each slice into four equal pieces I get about 4.25g of carbs (one slice has 18g of carbs 2g fibers).
I slowly began substituting my veggies with with the bread and I can still keep my daily carbs under control but my question is… am I taking one step forward/3 steps back by only using whole wheat bread instead of veggies?
I know veggies are important for certain nutritional content but can they be completely removed (or at least cut down substantially) without effecting my overall nutritional goals.[/quote]
I personally would never consider a whole grain product a decent substitute for veggies. Different veggies have different beneficial nutrients that you are never going to get if you don’t eat them. Sulforaphane in broccoli, for example.
As far as bread goes, though, a similar bread from Alpine Valley is my favorite - the Organic Multi-Grain with Omega 3, which I also buy at Costco, has 15 gram total carbs and 3 grams fiber per slice, or 20%.
Very moist and tasty, whereas many high-fiber breads are gritty and dry. Higher percentage of fiber (which is my criterion for bread) than the oft-touted Exekiel bread, and better tasting IMO.
Back to veggies - I find them much more delicious if they are grilled or sauteed with plenty of salt and a thin coating of oil. I sometimes toss them with vinaigrettes or sauces, like fresh pesto, as well. Grilling them over foil is fast, easy, and delicious. I’ve grilled green beans that tasted like french fries.
Hello, gents.
First, in the interest of preserving Doc�??s true position and to add clarity to any statements concerning any changes Mauro has allegedly made on his cyclical dietary concept, I�??d like to add a few things.
In short, Maruo hasn�??t changed anything significant and has often been misrepresented.
He just sent me a personal copy of his second edition of Amino Acids and Proteins for the Athlete, where he again expounds the principles behind his cyclical dietary practices.
Mauro also contributed the diet section to Bompa�??s latest release of Serious Strength Training. Doc has not changed his dietary structure in any real way, just wanted to clear that notion up from the start.
Now, problems seem to stem from a combination of Doc�??s need for brevity in the original AD and the apparent over-zealousness of folks not reading the books in their entirety. Or not reading the Anabolic Solution, which is his expanded version of the AD.
Concerning the issue of macro choices, Doc�??s Anabolic Solution and his made for public MD address this issue quite adequately, even though some castigate his original work for not spelling certain aspects out.
Mauro has time and again mentioned the original was a quick and dirty how-to manual geared toward the bodybuilder. Current criticisms are misdirected as his newer editions all address this issue.
Also, as far as the load duration, it was stated in the original and in all updated variants the the real indication of when to stop the load is once you begin to smooth out.
It is an individual thing that will vary even with the same individual depending on what type of CHO is ingested. So the critique of time frames again is a bit unfair. I can understand how the misconception got started, but it�??s not a true reflection of what Mauro wrote or taught, even initially.
He stated that in his experience 24-48 hours worked best on his attempt to best his PL max�??s. But, he stated and then stressed thereafter that load intake and CHO type are aspects that each person must experiment with.
He looked at this as a �??plus�?? to the AD as each week is an opportunity to find what works best as far as type of CHO and duration of intake.
With respect to the issue of how much fat to take in, he stated that as long as one hit about 40% minimum total intake, that the diet would work. He suggested that one begin with 50-60%.
It was actually Dan Duchaine who advocated up to 70% and even 80%, not Doc. Again, sometimes a lack of attention to detail can bring unnecessary criticism.
Now, let me put the key way to think about massing on the AD as succinctly as possible. What you eat (macros) determines what you gain/lose (tissue type). How much you eat determines how much you gain/lose.
Now that�??s a bit footloose and fancy-free, but it best brings the concept home.
Best,
DH
PS. While the AD thread can seem impossible to navigate, I have addressed the core issues as to the workings and rationale of the diet in the early days of the thread. The answers are there if you go looking for them. Anything worth having is worth working for, eh.
[quote]DH wrote:
<<< With respect to the issue of how much fat to take in, he stated that as long as one hit about 40% minimum total intake, that the diet would work. He suggested that one begin with 50-60%. >>>
[/quote]
Just to clarify a bit further, you are not saying to swap the difference with cho during the week. I know you’re not, but I’m just nailing that down as somebody is bound to think or at least wonder that.
wow…like this thread alot. I will be stopping by regularly from now on I am sure. I occasionaly have questions about some things not addressed in the Anabolic Solution. So I hope you dont mind if I pick your brains a little. thank you.
Pat
[quote]DH wrote:
Hello, gents.
First, in the interest of preserving Doc�??s true position and to add clarity to any statements concerning any changes Mauro has allegedly made on his cyclical dietary concept, I�??d like to add a few things.
In short, Maruo hasn�??t changed anything significant and has often been misrepresented.
He just sent me a personal copy of his second edition of Amino Acids and Proteins for the Athlete, where he again expounds the principles behind his cyclical dietary practices.
Mauro also contributed the diet section to Bompa�??s latest release of Serious Strength Training. Doc has not changed his dietary structure in any real way, just wanted to clear that notion up from the start.
Now, problems seem to stem from a combination of Doc�??s need for brevity in the original AD and the apparent over-zealousness of folks not reading the books in their entirety. Or not reading the Anabolic Solution, which is his expanded version of the AD.
Concerning the issue of macro choices, Doc�??s Anabolic Solution and his made for public MD address this issue quite adequately, even though some castigate his original work for not spelling certain aspects out.
Mauro has time and again mentioned the original was a quick and dirty how-to manual geared toward the bodybuilder. Current criticisms are misdirected as his newer editions all address this issue.
Also, as far as the load duration, it was stated in the original and in all updated variants the the real indication of when to stop the load is once you begin to smooth out.
It is an individual thing that will vary even with the same individual depending on what type of CHO is ingested. So the critique of time frames again is a bit unfair. I can understand how the misconception got started, but it�??s not a true reflection of what Mauro wrote or taught, even initially.
He stated that in his experience 24-48 hours worked best on his attempt to best his PL max�??s. But, he stated and then stressed thereafter that load intake and CHO type are aspects that each person must experiment with.
He looked at this as a �??plus�?? to the AD as each week is an opportunity to find what works best as far as type of CHO and duration of intake.
With respect to the issue of how much fat to take in, he stated that as long as one hit about 40% minimum total intake, that the diet would work. He suggested that one begin with 50-60%.
It was actually Dan Duchaine who advocated up to 70% and even 80%, not Doc. Again, sometimes a lack of attention to detail can bring unnecessary criticism.
Now, let me put the key way to think about massing on the AD as succinctly as possible. What you eat (macros) determines what you gain/lose (tissue type). How much you eat determines how much you gain/lose.
Now that�??s a bit footloose and fancy-free, but it best brings the concept home.
Best,
DH
PS. While the AD thread can seem impossible to navigate, I have addressed the core issues as to the workings and rationale of the diet in the early days of the thread. The answers are there if you go looking for them. Anything worth having is worth working for, eh.
[/quote]
Good to see you still around these parts DH.
Hey Thib, i have a question regarding mental performance when in a state of ketosis. (Anyone else that has some knowledge please enlighten me too)
You mentioned earlier that, generally speaking, being on a low carb (say 50g-100g of carbs per day) can lead to a lack in mental performance, whereas being on a <30g carb per day diet will mean your body is purely using ketones, and you will not have decreased mental performance.
Is that to say that, ketones are as effective at providing the brain with energy as a high carb diet (say >300g per day), meaning that your cognition / attention span / memory retention will not suffer?
Lets say that if the only thing i valued higher than my bodybuilding pursuits was my university study and i needed every mental performance edge i could get, would i be at all disadvantaged by being in a state of ketosis cf non-restricted carbs?
I searched a few databases for some decent studies to prove/disprove this but couldn’t find any
The brain can function using ketones so focus shouldn’t be a problem. As long as the brain is getting a energy source to use it works just fine.
Great thread.
I had a liberal carb bulk up go a little haywire and have used low carb the last month or so to fit into my pants again. To avoid the same from happening again I will give AD a shot to get me from current 185 lbs to 210 lbs.
I know from previous experience that for some odd reason it will take relatively more calories to gain on AD compared to a higher carb (or more frequent carb-up) type of diet.
[quote]Intermezzo wrote:
Hey Thib, i have a question regarding mental performance when in a state of ketosis. (Anyone else that has some knowledge please enlighten me too)
You mentioned earlier that, generally speaking, being on a low carb (say 50g-100g of carbs per day) can lead to a lack in mental performance, whereas being on a <30g carb per day diet will mean your body is purely using ketones, and you will not have decreased mental performance.
Is that to say that, ketones are as effective at providing the brain with energy as a high carb diet (say >300g per day), meaning that your cognition / attention span / memory retention will not suffer?
Lets say that if the only thing i valued higher than my bodybuilding pursuits was my university study and i needed every mental performance edge i could get, would i be at all disadvantaged by being in a state of ketosis cf non-restricted carbs?
I searched a few databases for some decent studies to prove/disprove this but couldn’t find any [/quote]
I am a physicist by trade and tutor students for SAT and AP tests. I went from a low-carb with intermittent fasting to AD. If anyone needs their brain to be intact, it’s me. Let me assure you, by way of personal experience, that your cognitive functions will be fine and dandy. The brain uses energy to function, sure. However, the energy changes form. At the “thoughts” level (action potentials are carried out by ions), the origin of energy is unimportant.
Plus, not that it matters, but your brain is still getting glucose. True and exclusive ketosis takes days of absolute starvation to reach.
[quote]winkel wrote:
Great thread.
I had a liberal carb bulk up go a little haywire and have used low carb the last month or so to fit into my pants again. To avoid the same from happening again I will give AD a shot to get me from current 185 lbs to 210 lbs.
I know from previous experience that for some odd reason it will take relatively more calories to gain on AD compared to a higher carb (or more frequent carb-up) type of diet.
[/quote]
Gain weight, not muscle. It’s all in the body comp. my brother.
Hate to repeat what others have said, but what a great thread. I usually watch my carbs, but a liberal holiday season followed by a liberal january have left me hovering over 16% bf. Just call me chubs. Anyways, thanks to all for the great info, going to go vlc and follow Thib’s carb re-feed recommendations. Unfortunately my % puts me in the higher range. Not for long.
I don’t know why the AD has turned into a ketosis diet…to my understanding it’s not. But most here, including CT, keep labeling it as so and giving suggestions/facts & tidbits based on being in ketosis
Is spiking insulin post workout a necessity? As a poor student I do not have acces to BCAAs, Glutamine or any supplements, but I managed some time without insulin spike post workout.
Can i reach decent results by this way? nutrients will be stored, whatever insulin spike I cause post workout, or I suppose it totally wrong?..
I only gave some weeks to a low-carb, but high caloric diet, because I wanted to experience it. Now I decided to give it full three months and see wether I can make some gains. ^^
[quote]Vejne wrote:
Is spiking insulin post workout a necessity? As a poor student I do not have acces to BCAAs, Glutamine or any supplements, but I managed some time without insulin spike post workout.
Can i reach decent results by this way? nutrients will be stored, whatever insulin spike I cause post workout, or I suppose it totally wrong?..
I only gave some weeks to a low-carb, but high caloric diet, because I wanted to experience it. Now I decided to give it full three months and see wether I can make some gains. ^[1]
Do you have whey protein powder? If so that will do. If not then just some regular food will do. I know some strong cats that pay just about 0 attention to post workout drinks and just eat some food.
-chris
/quote ↩︎
In fact, I plan to buy some supplements, glutamine, bcaa, perhaps liquid amino and a whey concentrate-isolate blend.
This should do the trick post workout. That glutamine blend is also packed with several insulin mimickers and absorption boosters. I also got a creatine blend (zero caloric) to christmas with ALA, taurine, arginine and other stuff what said to be raise insulin response. if so, then I can use these supps in 2 or 3 months to help me with my gaining…
of course i eat a tons of calories, I just a bit careful, as I don’t want to be a 135 kg fatass again as I was 2 years ago in the age of 15. 
So I don’t even do 2 days of carb loading with bunch of shit and tons of ice cream, I just get some brown rice with fruits and that’s all (maybe 300 grs of carbs? my bf is currently somewhere around 10-11%, slight abs and fibers and veins in my shoulders. I began weight training about 1.5 year ago, and I’m weak and skinny as hell 
)
I’ll post some “progress reports” to this topic in every few weeks until this type of eating can be afforded financially 
CT recomends coffee as one of the “alowed” drinks on this kind of diets, but I read that caffeine creates an “empty peak” of insulin, and that could take you out of lypolisis.
Whats true about this?
I LOVE you christian…i was kinda misunderstood about the whole idea of low carbs, but i understand it so much better now
thank you
hey I just want to know could I get my fats just from flax and olive oil and really limit my saturated fat intake and get the same results doing the anabolic diet? Reason being my cholesterol is slightly high and eating 6 whole eggs and beef all day long seems like it would worsen that. Any advice?