My Experience On the Anabolic Diet Part II

Nutrition
221

[quote]phatkins187 wrote:
KingIndy wrote:
phatkins187 wrote:
Nuts are delicious but so calorically dense. They really are a great snack, especially for bulking. On a cutting plan, I would recommend limiting them to 1-3 servings a day. The CHO can add up quickly. For example, a serving of almonds and natural peanut butter is ~15 g CHO. Add in the traces from protein, eggs, veggies, and you’re already creeping up to 30g.

BTW, sunshne…you are an amazing woman in my mind. An anal nut lover, lol.

A serving of almonds and natural peanut butter is 10g of carbs, 5g net.

My fitday account and food labels total 14g CHO and I stick to total carbs (not net) on the AD as Di Pasquale recommends for people just starting out. That means fiber supps, flax seed, veggies, nuts, all of it.

Once someone is fully adapted the net value is probably more meaningful. Di Pasquale even mentions a piece of cake in the middle of the week for a fully adapted AD’er. Basically, I am in my 2nd week and would like to keep the total CHO as close to 30g as possible.[/quote]

Oh absolutely I agree about counting all carbs as you adapt. I just list both so you get a good picture from both angles. It has to be your peanut butter that is jumping those carbs up so high. I use Smart Balance Omega Chunky which 2 TBSP is 5g carb and 3g net. Yours must have more sugar or something.

222

[quote]raviraj wrote:
bkmacky9288 by the way what was ur result on the V-Diet ? curious to know and happy to see u back on the ad thread dude[/quote]

Pre-transition I got down to 159lb. This was my high school junior year wrestling weight. Huge difference! Im much more leaner now at that weight. However, since finishing the transition I jumped up to ~165. Now I expected that since I ingested more carbs (via serv. of starch and fruit) in my daily HSMs. So I figure I added a bit of water weight and restored some of my glycogen stores. This saturday Ill be weighing in again to see how my AD transition at 2400 cals (starting on the low spectrum so as not to rise cals too drastically right away). But yea besides my ego being burned out from the W/Os it was all good. I really appreciate food for its value instead of taste and I kinda miss my shakes surprisingly. So, I make my last meal a shake or a thicker version of one.

223

[quote]
Oh absolutely I agree about counting all carbs as you adapt. I just list both so you get a good picture from both angles. It has to be your peanut butter that is jumping those carbs up so high. I use Smart Balance Omega Chunky which 2 TBSP is 5g carb and 3g net. Yours must have more sugar or something.[/quote]

I need to check that PB out. I’ve been using the 100% natural Adam’s Chunky PB. I doubt there’s sugar added, thought, based on taste.

224

MAX

You asked earlier about how to change up your eating when doing less “work” during the week. In my opinion, at your level, don’t. Just keep on track. Once adapted, you can make very simple changes, like adjust lengths of carb ups to suit your caloric requirements to match your goals and or expendatures.

This will be a while, I know you are anxious, but give it time. You won’t be fully adapted for months, and you won’t really know until after it has happened. I know I had changes pop up with mood, skin, etc. that happened many months down the road that first year. It will eventually be second nature hang in there it sounds like you are doing good so far.

225

Hey ya’ll im half way thru the v-diet and the AD looks like the next step but im not sure where to find the layout of the diet. i know chris said it should be adjusted according to post work out. am i supposed to do 5 on 2 off like the original two articles outline? t

thanks guys

226

yea 5 on two off AFTER a 12 induction phase of high fat + low carb

227

I have a question- has anyone had blood work done after starting the AD?

I’ve been on the diet for 3 weeks now, and this past Friday I got my blood checked and my fasting glucose was high (112). It’s one reading, I know, and may mean nothing.

Just wondering if anyone had noticed the same thing.

228

How do you guys count marinades? When I marinade meat I think most of it gets drained or burned off. I can’t find anything in Dr. D’s book.

Usually I just use Worcestershire sauce or mr. yoshida’s

229

[quote]gibdog wrote:
How do you guys count marinades? When I marinade meat I think most of it gets drained or burned off. I can’t find anything in Dr. D’s book.

Usually I just use Worcestershire sauce or mr. yoshida’s[/quote]

Count them based on the label. Never a bad thing to overestimate your daily CHO intake, meaning you’ll definitely keep it ~30 or less.

Even though I throw the carrots out of my veggie mix, I count the entire 7 CHO.

Are you using a food logging website?

230

[quote]phatkins187 wrote:
gibdog wrote:
How do you guys count marinades? When I marinade meat I think most of it gets drained or burned off. I can’t find anything in Dr. D’s book.

Usually I just use Worcestershire sauce or mr. yoshida’s

Count them based on the label. Never a bad thing to overestimate your daily CHO intake, meaning you’ll definitely keep it ~30 or less.

Even though I throw the carrots out of my veggie mix, I count the entire 7 CHO.

Are you using a food logging website?[/quote]

Nope. I keep track of the food on a little memo pad and just track Fat, Protein, Carbs and Cals. I eat pretty much the same thing every day so I can refer back to other days to get the info.

231

www.fitday.com

It works for any diet. It will keep you on your toes and you’ll avoid the carpal tunnel from writing :slight_smile:

232

Hi AD Veterans,

I’ve now been on the Anabolic Diet for about ~8 months, perhaps more, and have thoroughly enjoyed this life style.

Month 1-4 Maintenance
Month 4-6 Failed Attempt At Bulking
Month 6-8 Success Attempt At Cutting.

I would really like to give the AD, one more last try at bulking, as I am already this far deep. I think the problem, was that I was simply not eating enough calories (apparently we need much more calories than when bulking on a high carbohydrate diet). Tell us what you think of my new plan:

=================
Personal details:

~170 cm (5 foot 6)
72 kg (159 pounds)
Body fat 12%
Max Protein set at 1.5g/lb = 159 * 1.5 = 240g / daily
Bulking calories = 20BW = 20 x 159 = ~3200 kcalories

===================
Weekly Bulking Plan:

M: 3500 (240g, <30g CHO, rest fat)
T: 3500 (240g, <30g CHO, rest fat)
W: 3500 (250g CHO before BED carb spike)
TH: 3500 (240g, <30g CHO, rest fat)
FR: 3500 (240g, <30g CHO, rest fat)
S: 5000 (150g fat, 150g protein, rest CHO)
SUN: 5000 (150g fat, 150g protein, rest CHO)
AVERAGE CALORIES FOR WEEK: 4000 kcalories.

I am having doubts whether I can eat 10,000kcal on both saturday and sunday, but I read increasing weekend calories may be the way to go instead of weekdays.

What do ya think?

Note: Previously I was only eating 7000 kcalories on weekends and was not gaining.

233

[quote]andyr wrote:
Hi AD Veterans,

I’ve now been on the Anabolic Diet for about ~8 months, perhaps more, and have thoroughly enjoyed this life style.

Month 1-4 Maintenance
Month 4-6 Failed Attempt At Bulking
Month 6-8 Success Attempt At Cutting.

I would really like to give the AD, one more last try at bulking, as I am already this far deep. I think the problem, was that I was simply not eating enough calories (apparently we need much more calories than when bulking on a high carbohydrate diet). Tell us what you think of my new plan:

=================
Personal details:

~170 cm (5 foot 6)
72 kg (159 pounds)
Body fat 12%
Max Protein set at 1.5g/lb = 159 * 1.5 = 240g / daily
Bulking calories = 20BW = 20 x 159 = ~3200 kcalories

===================
Weekly Bulking Plan:

M: 3500 (240g, <30g CHO, rest fat)
T: 3500 (240g, <30g CHO, rest fat)
W: 3500 (250g CHO before BED carb spike)
TH: 3500 (240g, <30g CHO, rest fat)
FR: 3500 (240g, <30g CHO, rest fat)
S: 5000 (150g fat, 150g protein, rest CHO)
SUN: 5000 (150g fat, 150g protein, rest CHO)
AVERAGE CALORIES FOR WEEK: 4000 kcalories.

I am having doubts whether I can eat 10,000kcal on both saturday and sunday, but I read increasing weekend calories may be the way to go instead of weekdays.

What do ya think?

Note: Previously I was only eating 7000 kcalories on weekends and was not gaining.

[/quote]

You mean doubts about eating 5,000 Kcal on both saterday and sunday for a total of 10K over the weekend right?

Increasing your calories some over the weekend is fine. How many total weekly calories were you getting last time? Was it the same? Just comparing 7k weekends to 10k weekends is not enough info.

Your protein is too low during the week. Especially for a bulk. You should be getting 30-35% of your cals from protein and you are sitting at less then 30%. I would bump that up to at least 300 grams. You may feel better on the increased protein and not need that mid week carb spike. You will just have to see.

When getting 10K of cals over the weekend and averaging 25x bodyweight in cals I don’t see why you would even need the midweek carb up. Your glucogen stores should be really full and stay fuller on a surplus. If you need it, you need it but you feel a lot better bulking on this diet then you do on maintenence cals. my 2 cents.

234

is it ok to be on TRIBEX ans Rez-V while doing the anabolic diet?

235

Evil and Sunshine, thanks for the info. I’ve been eating the fibrous veggies, adding carbs and tracking fiber, subtracting fiber at the end of the day. Which so far (2 days) has seemed to have the desired effect…meaning my girlfriend eased up on the “dangers” of this diet b/c she sees me eat green stuff.

236

Quick question. I bought a Costco sized box of Grape nuts for my carbup next weekend. I’ll add milk obviously and some other sweet treat.

Any ideas on what %fat milk I should buy and what types of things I should add to make this a delicious, healthy, and carb rich meal?

237

[quote]DJS wrote:
andyr wrote:
Hi AD Veterans,

I’ve now been on the Anabolic Diet for about ~8 months, perhaps more, and have thoroughly enjoyed this life style.

Month 1-4 Maintenance
Month 4-6 Failed Attempt At Bulking
Month 6-8 Success Attempt At Cutting.

I would really like to give the AD, one more last try at bulking, as I am already this far deep. I think the problem, was that I was simply not eating enough calories (apparently we need much more calories than when bulking on a high carbohydrate diet). Tell us what you think of my new plan:

=================
Personal details:

~170 cm (5 foot 6)
72 kg (159 pounds)
Body fat 12%
Max Protein set at 1.5g/lb = 159 * 1.5 = 240g / daily
Bulking calories = 20BW = 20 x 159 = ~3200 kcalories

===================
Weekly Bulking Plan:

M: 3500 (240g, <30g CHO, rest fat)
T: 3500 (240g, <30g CHO, rest fat)
W: 3500 (250g CHO before BED carb spike)
TH: 3500 (240g, <30g CHO, rest fat)
FR: 3500 (240g, <30g CHO, rest fat)
S: 5000 (150g fat, 150g protein, rest CHO)
SUN: 5000 (150g fat, 150g protein, rest CHO)
AVERAGE CALORIES FOR WEEK: 4000 kcalories.

I am having doubts whether I can eat 10,000kcal on both saturday and sunday, but I read increasing weekend calories may be the way to go instead of weekdays.

What do ya think?

Note: Previously I was only eating 7000 kcalories on weekends and was not gaining.

You mean doubts about eating 5,000 Kcal on both saterday and sunday for a total of 10K over the weekend right?

Increasing your calories some over the weekend is fine. How many total weekly calories were you getting last time? Was it the same? Just comparing 7k weekends to 10k weekends is not enough info.

Your protein is too low during the week. Especially for a bulk. You should be getting 30-35% of your cals from protein and you are sitting at less then 30%. I would bump that up to at least 300 grams. You may feel better on the increased protein and not need that mid week carb spike. You will just have to see.

When getting 10K of cals over the weekend and averaging 25x bodyweight in cals I don’t see why you would even need the midweek carb up. Your glucogen stores should be really full and stay fuller on a surplus. If you need it, you need it but you feel a lot better bulking on this diet then you do on maintenence cals. my 2 cents.[/quote]

Also, what kind of exercise are you doing and is it differing than the last time. Gotta look at the whole picture when talking about a composition change.

238

[quote]phatkins187 wrote:
Quick question. I bought a Costco sized box of Grape nuts for my carbup next weekend. I’ll add milk obviously and some other sweet treat.

Any ideas on what %fat milk I should buy and what types of things I should add to make this a delicious, healthy, and carb rich meal?[/quote]

2% or higher would give be ideal (ratio wise).

higher fat options are unswtnd nuts milks, yogurt etc

239

[quote]nz6stringaxe wrote:
I was waiting for it, haha.
(Remember what I said?)[/quote]

Hahaha! I should’vee seen that one coming! :slight_smile:

240

is it ok to be on TRIBEX ans Rez-V while doing the anabolic diet?