Fanatic's Anabolic Diet Log

Nutrition
1

Profile for December 23, 2007

Username: Fanatic

Age: 25

Weight: glyco full = 97.2kg or 213.8lb
glyco depleted = 92.4kg or 203.3lb

Height: 71 1/2 inches

BF: 18%-20%

Time Training: 1 year, 2 months

Supplements: protein, creatine, glutamine, and fish oil

Calories per Day: caloric wave - 21000 cals/week

Training: A program I’ve made totally with influences from many great authors here at T-Nation. Also directly tailored to the Anabolic Diet by Dr. Mauro DiPasqual.

Goals: Drop to 10% bf while gaining muscle and strength.

Diet: Modified Anabolic Diet

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Here’s my diet from today (well, yesterday), I won’t be traning until Wednesday as the gym is closed until then. Good for me to have a few days of rest before I start the modified diet/routine.

{BTW: I WRITE PROTEIN/CARBS/FAT JUST LIKE THAT. ie:6 EGGS, 5G OIL = 43G PROTEIN/3.0 CHO/41G FAT LIKE IT IS WRITTEN BELOW, AND I ALWAYS WILL SHOW LIKE THIS}

22/12/07 SATURDAY: TARGET = 2800 CALORIES - - 259/20/187 -

37%/3%/60% - 37/*/27

SLEEP: 0115 - 0845 = 7h30m, good sleep, feel refreshed
Temperature: 96.4 Heart Rate: * Weight: 93.6

6 eggs, 5g oil- 43/3.0/41 0905

pre/post wo nutrition, with 15 fish caps post wo- 60/6.0/12 1005

150g grnd beef,1 chese, 100g grn beans, 10g glut, 13-3g oil- 43/3.7/34 1245

1 egg, 2 cans tuna, 80g spinach, 18g oil- 36/2.7/25 1530

2 eggs, 1 can tuna, 120g spinach, 13g oil- 31/3.4/25 1830

5 eggs- 36/3.6/30 2215

200g spinach, 1 egg, 30g almonds, 15 fish caps, 15g whey- 35/7.3/32 0030

284/29.7/199 = 3046 = 37%/4%/59% - maybe too much protein? anyway, more calories today but it’s ok because I worked my ass off all day when I normally wouldn’t have and definitely burned more than I ate extra.

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Do you usually get that much sleep?

Diet looks good. It’s a fun one. I almost want to hop back on it.

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Hey man

Here was my diet for today :slight_smile:

Breakfast
4 Whole Eggs
1/2 Cup Shredded Cheese

Lunch
6oz 80/20 beef
1/2 cup broccoli
1/2 cup Shredded Cheese
small handful chopped pecans

Snack
6oz tuna
2tbsp mayonnaise
1/4 cup shredded cheese

Snack
pepperoni

Dinner
6oz 80/20 beef
1 cup broccoli
1/2 cup shredded cheese
sesame oil
1 homemade peanut butter cooke (5g carbs, 2.5g fiber, made from peanut butter, splenda and egg)

Maybe that gives you some ideas?

Personally, I am obsessed with the beef stirfry. Season it all up in the pan nicely, top with shredded cheese and sesame oil, sooo good. I love it. :slight_smile:

Just trying to give you some ideas from the otherwise boring Anabolic Diet

Can’t wait for that Christmas carb up tho :wink:

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This post was edited January 25, 2008:

I’m editing some of the first posts in my thread starting with this one. I’m doing this because this space can be better used. The only thing I don’t like about my thread is this first set of useless posts, so I’m modifying these to make the first page a bit of a reference guide.

Here is the current gym routine as of Jan. 25 '08:

WORKOUT #1 = BENCH PRESS, DEADLIFT
WORKOUT #2 = SQUAT, CHIN/PULL-UPS AND ROWS

Week #1

mon - workout #1 high intensity
tue - workout #2 low intensity - dynamic effort + HIIT
wed - X
thu - workout #2 high intensity
fri - workout #1 medium int.-emphasis on assist. exercises
sat - full body active recovery + mobility work/stretching
sun - X

Week #2

mon - workout #2 high intensity
tue - workout #1 low intensity - dynamic effort + HIIT
wed - X
thu - workout #1 high intensity
fri - workout #2 medium int.-emphasis on assist. exercises
sat - full body active recovery + mobility work/stretching
sun - X

Week #3

(repeat week 1)

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Post edited Jan. 25 '08:

Here’s my diet in relation with my training, I’ve been following this from the start of this thread (well, after the holidays) until now and will continue like this, as it’s working incredibly well for me.

Remember, this is based on the anabolic diet, so those days without carb reloads, I’m eating about 30g/carbs/day.

You can see below I’ve made the chart for 2 weeks so you can see the change in the gym days every week and how it works out.

gym #1 = focused on bench press and deadlift
gym #2 = focused on squats and back-pull ups/rowing

If one of you experienced vets sees I’m doing something wrong, I’m welcome to criticism :slight_smile:

21000 weekly calories

DAY CALS GYM WORKOUT

sun - 4000, no gym, 350g CHO reload

mon - 3000, gym workout #1 high intensity

tue - 2500, gym workout #2 DE + HIIT

wed - 4000, no gym, 450g CHO reload

thu - 3000, gym workout #2 high intensity

fri - 2500, gym workout #1 assistance exercises

sat - 2000, gym full body active recovery

sun - 4000, no gym, 350g CHO reload

mon - 3000, gym workout #2 high intensity

tue - 2500, gym workout #1 DE + HIIT

wed - 4000, no gym, 450g CHO reload

thu - 3000, gym workout #1 high intensity

fri - 2500, gym workout #2 assistance exercises

sat - 2000, gym full body active recovery

sun - 4000, no gym, 350g CHO reload

mon - 3000, gym workout #1 high intensity

tue - 2500, gym workout #2 DE etc. etc.

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[quote]friedrice683 wrote:

Can’t wait for that Christmas carb up tho ;)[/quote]

I too have adjusted my diet for the holidays. This weekend I will not carb up, I will wait until midnight monday (this is when we have x-mas dinner) and will continue to eat carb-scraps tuesday morning and afternoon, then off to train wednesday.

Then I will wait until the next monday night (new year’s eve) to reload and continue through tues afternoon. Then finally the next week I will be back to normal with my small sunday carb-up and 200g mini mid-week carb-up on wednesday.

8

Yeah

Another recipe for you :slight_smile:

4 Eggs, beat
Throw on pan with EVOO spray or butter, whatever you prefer

Scramble them and spice em up nicely in the pan. I use lemon pepper Goya salt - very nice taste with it. I like my eggs sorta salty though.

Anyways once scrambled, throw em on a plate. Then take a 1/2 cup shredded mozarella cheese (goat cheese more expensive but amazing) and throw it on there. Throw in the microwave for 45 seconds and the cheese will JUST bareelly melt, but not be soft and refridgerated anymore. This is my breakfast every morning dude, sooo good and so filling.

I also have my coffee with this 3 parts coffee - 1 part heavy whipping cream. Yum

Thanks for the recipe bro.

Question though - have you found that you can be more leniant on the cals on this diet? I mean I don’t count calories, but it definately feels like my metabolism is faster on Anabolic Diet than it was on a normal carb diet. Like I have to eat quite a lot just to maintain my weight - let alone gain (which I haven’t been able to yet, something with just pissing out extra fat right?)

Thanks bro. Good luck on this! I’m cheerin’ for you

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This post was edited Jan 25, 2008

Here’s some charts showing the fluctuations in my body weight in relation to the carb reloads, this chart shows from December 7, 2007 to December 30, 2007.

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This post was edited January 25, 2008:

And here’s a chart from Dec. 30, '07 to Jan. 20 '08

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Here’s today, I know it says 22/12/07, but it’s a typo. Going to post like this from now on, easier to read.

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.

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Here’s some photos of my meals today

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Another, I always sautee the veg with the salmon after cooking the salmon and in the same pan so I get all the yummy salmon fat and flavor in the veg.

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Here’s another

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just finished my chicken soup for tomorrow, had to cook all the chicken today…

[EDIT]
this chicken soup:
470g chicken
1 litro beef stock, don’t have chicken stock :wink:
salt, pepper, cumin
240g zucchini

p/c/f
120/10.8/15, good for three meals just add oil

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Here’s christmas eve

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Merry Christmas!

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Can’t attach the log for x-mas eve trying again here…

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Here’s my plan for the next couple weeks, modified for the holidays. All suggestions are welcome

day - workout #/ intensity / calories

tue 25/12 - x (carb-up) 4000
wed 26/12 - #1/ high/ 3500
thu 27/12 - #2/ high/ 3000
fri 28/12 - x 2000
sat 29/12 - #1/ low/ 2300
sun 30/12 - x 1500
mon 31/12 - x (1/2 dirty carb up) 3500
tue 01/01 - x (1/2 clean carb up) 3500
wed 02/01 - #2/ high/ 3500
thu 03/01 - #1/ high/ 3000
fri 04/01 - x 2000
sat 05/01 - #2/ low/ 2300
sun 06/01 - x (carb-up) 4000
mon 07/01 - back to normal, finally