I’ve been a long time lurker. I have enjoyed reading and learning from everyone here for a while now. I thought I would start my log here and track my progress. I have followed 50-30-20 diet for the last two years. 02-07 I weighed in at 228. I have added over 30lbs in 2007. I weighed in today at 263, and have started the Anabolic diet. I figured I would cut back to about 3000cals to start and dial it in from there.
I know there is a huge thread about the anabolic diet, its almost too big to muddle through. If anyone would like to share their experience with this program I would like to hear.
Well its day two on the anabolic diet. at close to 3000cals today I have noticed a slight decrease in energy. Abs/calves in the gym today looking forward to squats and dead’s tomorrow.
I read the Anabolic Diet a long time ago. It was a version of a cycled ketogenic diet, iirc. I really liked his version of the BF% combined with the BMI to tell you if you were dropping weight in a quality fashion or just dropping weight. That was cool and I had forgotten about it.
[quote]streamline wrote:
Hello Book, you’ve got a hundred pounds on me. Where you headed with it. Good luck.[/quote]
Thanks Streamline
Well where to start. In the past I followed a traditional bulk faze.(To much beer BBQ and Birthdays), followed by a strict diet to cut the fat and keep as much muscle as possible.
The problem I’m having is at 37 its getting too difficult to carry the extra pounds, by the time I reach my goals I loose to much muscle. I’m 5’10 today I weighed in at 260 I’d like to reach 10-12%bf by summer and keep as much size as possible.
The AD plan sound solid. So far its a 180 from what I’m used to.
Well today is day 8 so far so good started off the week with shoulder’s an abs I my workouts have been strong I feel like I’m getting plenty of calories and don’t feel hungry… I am a pound over the weekend. If the weather warms up a bit I’ll start riding my bike to work in the morning again.
Has anyone tried Ketostix to see if their in the right phase of the diet? I checked with my local grocery store pharmacy and they didn’t carry them. I’ll have to try another on tomorrow.
Today Is day 10 on the AD. Feeling good,Belt size is headed in the right direction.
Today was chest and tri’s
flat bench 10,8,6,4
flat fly’s same
I alternate every week
finished w/ skull crushers and cable ext.
tomorrow is leg day.squats and dead’s
I’m looking forward to the carb cycle this weekend. I’m anxious to see how it affects my training next week.
Day 11 on the AD. Training was good
squats 4 sets of 10x225
Dead lift 225X10-245x10-275x10-330x8
The gym at my work is limited. standard old school bench and a rack of dumbbells up to 50lbs. Most of the weights down there have been donated by a few of us.
After work I stopped at my local gym and finished with shrugs abs lots of stretching and 30 min of light cardio.
I’m starting to notice some of the affects of the diet. I start cycling carb’s this weekend.
I’m also looking for some new recopies.
Tomorrow is back and bi’s looking forward to it.
BIG DOWNER!!! I guess I have been surfing T-Nation too much at work… The smart filter at our building has denied access to T-Nation. I haven’t been able to get my fix in. Now I 'll have to catch up where I can.
[quote]book wrote:
Has anyone tried Ketostix to see if their in the right phase of the diet? I checked with my local grocery store pharmacy and they didn’t carry them. I’ll have to try another on tomorrow.[/quote]
Yeah, the first few times I did ketogenic diets, I used ketostix just to see what phase I was in. It was pretty interesting. I got them at a pharmacy.
[quote]book wrote:
Well today is day 8 so far so good started off the week with shoulder’s an abs I my workouts have been strong I feel like I’m getting plenty of calories and don’t feel hungry… I am a pound over the weekend. If the weather warms up a bit I’ll start riding my bike to work in the morning again.
Has anyone tried Ketostix to see if their in the right phase of the diet? I checked with my local grocery store pharmacy and they didn’t carry them. I’ll have to try another on tomorrow.[/quote]
Hey book. You can google keotstix and find a place on line to order them.
What part of Utah are you in? I am thinking central from your avatar and name, maybe near the bookcliffs? Helper or Price…
Jarc, I live and work in the Salt lake area. I spend allot of my free time in southern Utah. between Lake Powell the Monument valley area. That picture was taken in Moab here is a link 4x4Wire - Moab Easter Jeep Safari 2001, Rusty Nail
[quote]book wrote:
Jarc, I live and work in the Salt lake area. I spend allot of my free time in southern Utah. between Lake Powell the Monument valley area. That picture was taken in Moab here is a link 4x4Wire - Moab Easter Jeep Safari 2001, Rusty Nail
[/quote]
Looks pretty fun…I work in Salt Lake but live up by Kamas.
It has been suckin bad. Parleys can get real bad. I had to cancel a dentist appt a couple weeks back because they closed the canyon when I had to get up it. Feels like spring that past couple of days.
Started week 4 on the anabolic diet. So far so good. My energy levels seem to be back up. I also started tracking my info on Fitday.com I’m using the free version. For the most part it’s easy to use, There are a few of the tools that could be more user friendly.
For example I eat many of the same things from Monday to Friday It would be nice to be able to copy and paste data from one day to the next. Maybe the purchased version has more creature features. Does anyone have experience with this site?
Well haven’t posted in a bit. I thought I would catch up on the log.
Started week 6 on th AD for last month I was down on the scale 6 pounds and three inches on the belly. I still have a ways to go. The workouts have been progressing
nicely.
I have been working a split routine as well as riding my bike 30 miles a week keeping the cardio light.
The scale must be broke It keeps saying 260.
I’m feeling much better with the diet now that I’m past the induction phase. As long as I’m loosing on the waist and stomach area and gaining everywhere else I’m left to assume that all is going according to plan.
some stats
neck 18
chest 49
belly 44
waist 42
bi 17 (relaxed)
forearm 14
thigh 28
calf 18
Tomorrow starts week seven. I cut my calories last week down to 2500. I did manage to hit the low 250’s on the scale by Friday. Carb loading this weekend made me a little off. Next weekend I’ll try the carb loading with lower gi foods.
I experienced difficulty eating all the higher fat food last week. I felt great my time at the gym went by fast and I didn’t miss a day, I just wasn’t hungry.
According to fit day I averaged 5000 to 5500 cals burned for the day, I’m only taking in 2500-3000, Is that too much of a deficit to maximize fat loss while maintaining muscle?
My overall goal is to get down to about 8-10%BF. Any suggestions in this area would be appreciated.