Evil, your recipes are sick. Where do you get them?
I’d like some sort of compilation!
When I get some time and caloric ‘space,’ I really want to try the chocolate cake and lasagna. Lasagna is one of my favorite dishes. I have a roommate with an Italian family who brought back a tub of homemade lasagna from his Easter dinner…I so wish I could have some. Hopefully scraps will remain until Sunday rolls around!
Has anyone tried cutting calories for fat loss? I realize it’s really specific to the person, but I’m trying to create a deficit and I’m having some trouble. I feel so miserable today that if I don’t increase my planned calories I don’t even feel as if I could finish my workout.
How low below maintenance have you guys been going?
I’m currently on 1,800 - 2,200 kcal during the week. It sucks…I’m hungry. Try going ~500 below maintenance at first and lowering it once your fat loss stalls. I’ve been very low for over 7 weeks now because I went from the V-Diet straight to the AD with 2 refeeds the last two weekends, thank god. I’ll be miserable for the next 5 weeks and when I hit 12, I’m going to eat at least maintenance for a month or so.
Make sure you’re getting a ton of BCAA pre/during your workout. Also, >20g of glutamine in your post workout shake can help fill glycogen. Toss back around 200mg of caffeine pre workout too for some extra energy.
I’d recommend doing your cardio completely separate from your weight training if you’re really dragging ass on low calories.
I function perfectly fine on low calories and the abs to show for it are worth the shit you have to go through!
[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:
~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
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’re right, you weren’t eating enough calories and 2 months is not a “bulk”.
You don’t need to cram yourself over the weekend. You should actually be getting more daily calories during the week. It’s a whole lot easier getting the calories down with fat being 9 calories per gram.
Load days are the easiest things in the world. A guy your size could easily get refilled with 150 or 200 grams a day over those 2 days and probably less.
If you’ve been adapted, really adapted, for 8 months, in my opinion you may be ready to experiment with a bit more carbs during the week around your training as well. That may or may not be helpful, only you will be able to find out for yourself.
Bottom line is if you want to put on significant size, aim for a year at least. On this diet it is much easier to eat plenty for gains without putting on a ton of fat than it is with a cho based diet.
I made Evil1’s low-carb lasagna tonight. I went with thinly sliced zucchini instead of the egg for that layer. I also used tomato paste and a little water instead of puree, which is basically the same thing. For cheese, I used 2% milk mozzarella and a little parmesan sprinkled in. I also actually used ground bison instead of beef, because that’s all I had. Browned the meat and then assembled and thrown into the oven at 350 degrees on bake for 25 mins. It turned out awesome! Thanks for the recipe evil. I’d recommend it to anyone.
I’m sure this has been brought up before eons ago…but I’ll tell it anyways.
I had my standard 1 scoop of whey, 20g glutamine, 5g creatine PWO and then an hour later it was time for dinner. All I wanted, more than anything in the world, was peanut butter. I thought about just having 1.5 servings for my tiny dinner since it’s so calorically dense. I decided to combine my before bed shake in the same meal.
Basically I mixed in 3 tbsp natty PB, 1 scoop of cookies and cream casein, and 1 tbsp heavy cream in a bowl til it was almost like cookie dough and dug in with a spoon. MMMMM delicious.
486 kcal-30fat/12cho/36pro
Excellent PWO meal on a cut 
My original intention was to bulk much longer, but it failed pretty terribly in those 2 months, and I was contemplating about returning to the conventional high-carbohydrate bulk.
I think I need in between 3500-4000 kcalories weekly average to add size at my weight. I remember I was not gaining on 3500 kcalories.
Do you think 10,000 kcalories on the SAT+SUN is overdoing it? I’ve read a post from Disc Hoss, actually recommend adjusting weekend calories before changing weekdays.
Is 1.5g/lb of protein sufficient, some people are suggesting 300+grams of protein?
I was thinking of just adding fats instead of protein to increase calories at 1.5g/lb.
Thanks for the reply.
[quote]nz6stringaxe wrote:
Evil, your recipes are sick. Where do you get them?
I’d like some sort of compilation!
When I get some time and caloric ‘space,’ I really want to try the chocolate cake and lasagna. Lasagna is one of my favorite dishes. I have a roommate with an Italian family who brought back a tub of homemade lasagna from his Easter dinner…I so wish I could have some. Hopefully scraps will remain until Sunday rolls around![/quote]
Agreed. Love seeing these recipes. I’m only up to 2200 calories a day right now for a couple weeks so there isn’t any room for it, but I will be there soon! I really want to make an effort to dig into these recipes as it will make being on the AD long term so much more enjoyable. I’m really bad at following through on my cooking with the schedule and want to rectify the situation. My meals generally consist of very basic iterations of whole food by themselves… a steak with some spices on it, a hamburger, spinach with olive oil and cheese (when I have the caloric space). Would LOVE to see a compilation. Do you have the link to the chocolate cake NZ so that I can make myself salivate. I haven’t had any sweets in FOREVER.
Ok found this tasty treat while experimenting with eggplant. Grab eggplany and make thin slices. Salt it up or however you like to spice things. Melt 1-2 TBS butter in a pan on mid-high heat until melted…Throw those eggplant suckers on wait until they get a little crisp/burnt and flip and turn off burner. Btw the time the burner cools the other side will be cooked enough…oh yea BAM! eggplant chips! So good with just salt.
Oh and no excuses not getting enough fiber! Went to my whole food market today and discovered Lavash pita bread. Comes in spinach and millet, flax and millet, and whole wheat.
Serv. Size-1/2 pita
Fat-0
Carbs-11
Fiber-10
Protein-3
Ingredients: Millet flour, Brown rice flour, ground flax seed, salt, nonaluminum baking powder and water
If you can’t find them there (or any similar high fiber relatively low amount ingredient wrap) then go to samisbakery.com
BTW may not want to eat one whole to get your daily fiber. Use veggies and flax primarily and then perhaps if you’ve fallen short or ru short on time to prep veggies then you can grab a wrap and throw cheese and nuts, or chicken, or whatever real quick and bolt.
[quote]bkmacky9288 wrote:
Ok found this tasty treat while experimenting with eggplant. Grab eggplany and make thin slices. Salt it up or however you like to spice things. Melt 1-2 TBS butter in a pan on mid-high heat until melted…Throw those eggplant suckers on wait until they get a little crisp/burnt and flip and turn off burner. Btw the time the burner cools the other side will be cooked enough…oh yea BAM! eggplant chips! So good with just salt.
[/quote]
My mom used to make those when we were kids, I had forgotten all about them!! They were so good, I remember being like 6 and begging my mom for eggplant.
Okay, so I totally didn’t believe that people loose so much water the first couple weeks of the AD… I mean, maybe a pound or two, but ten??? Ha! I stepped on my scale yesterday morning, and I had to step on and off THREE times because I thought it was broken! 
S
ure enough, ten pounds lighter than last week. Wow! Let’s hope the fat comes off that easy! lol
The other thing that amazes me is the lack of hunger. I still get hungry, don’t get me wrong, but it’s not the I’m-going-to season-and-eat-my-own-baby kind of hunger I used to get.
I would get soooo cranky, and my stomach would hurt if I didn’t get food RIGHT AWAY. Now I’m getting hungry but my mood is stable throughout and there’s no intense hunger pains. This is great!
Oh yeah, and I’ve been able to increase the weight on all my lifts too. Awesome!!!
I wonder how the menstrual cycle affects analyzing weight fluctuation in periods of growth/fat loss. That must be a real drag.
[quote]nz6stringaxe wrote:
I wonder how the menstrual cycle affects analyzing weight fluctuation in periods of growth/fat loss. That must be a real drag.[/quote]
HAHA, really??? Does this keep you up at night? It really just comes down to man being the superior gender
@Sunshne: Any low carb diet will cause a large decrease in initial bodyweight because of the water weight/glycogen depletion from the lack of carbs.
The scale is definitely an inferior way to measure progress on the AD than calipers, tape measure, and the mirror because carbups will cause a massive fluctuation to your weight in the other direction. How much longer do you have on the induction?
[quote]sunshne wrote:
Okay, so I totally didn’t believe that people loose so much water the first couple weeks of the AD… I mean, maybe a pound or two, but ten??? Ha! I stepped on my scale yesterday morning, and I had to step on and off THREE times because I thought it was broken! Sure enough, ten pounds lighter than last week. Wow! Let’s hope the fat comes off that easy! lol
[/quote]
Here’s an easy way to guesstimate the fat lost in that time. 2BW(kg) + 2BW(kg)*3 = this the total of water and glycogen loss.
The rest would be fat.
[quote]
The other thing that amazes me is the lack of hunger. I still get hungry, don’t get me wrong, but it’s not the I’m-going-to season-and-eat-my-own-baby kind of hunger I used to get. I would get soooo cranky, and my stomach would hurt if I didn’t get food RIGHT AWAY. Now I’m getting hungry but my mood is stable throughout and there’s no intense hunger pains. This is great!
Oh yeah, and I’ve been able to increase the weight on all my lifts too. Awesome!!![/quote]
Aaah yeas. This is what clinched the decision for me in starting the AD.
What you are describing is the difference between Hypoglycemic Hunger (drop in Blood Sugar) & Actual Hunger (scarcity of calories)
It’s the difference between stabbing pains of hunger and a dull ‘ache’ in your stomach right?
Welcome, to step one in the process of learning your satiety signals.
next step involves realizing half-way through a meal, that you aren’t hungry anymore. (which is a bitch if you’re trying to gain weight)
hmm the notion of eating every 2-3 hours has been a base of my eating habits since day one…however, im never really quite hungry on the AD, except before breakfast. Now Im just wondering if I reduced my meal size I could feel hunger. Im trying to maintain maybe lean out more as its Summer off of school in a coupe weeks and Ive lost my tone since the V-Diet. Im thinkin its the lack of water & glycogen filling out my musk-les. Well see whats up as I continually weighin and check out the mirror every saturday morning and throughout the carb ups.
How does the AD compare to the Zone? The book makes claims of improving athletic performance(the Zone) so I’m interested. Also, is it the start up faze that allows me 30g of carbs, or am I allotted 30g during the maintenance faze too?
[quote]weight junky wrote:
How does the AD compare to the Zone? The book makes claims of improving athletic performance(the Zone) so I’m interested. Also, is it the start up faze that allows me 30g of carbs, or am I allotted 30g during the maintenance faze too?[/quote]
The starting point is 30g, but after the start up phase you can start to play with it. On a week with a normal workout schedule/eating maintenance cals, i have no problem with fatigue so I try to keep it around 30. I’ve read some people go up to 70, although you’d probably want to wait more than 12 days to start that.
[quote]nz6stringaxe wrote:
I wonder how the menstrual cycle affects analyzing weight fluctuation in periods of growth/fat loss. That must be a real drag.[/quote]
I’m afraid I can’t be much help there, I’ve never been a girl with menstrual-related symptoms. Honestly, I believe many of the problems that girls have (water retention, headaches, moodiness) are a result of the binge eating they do once a month. Just lay off the chocolate and most of those problems would be a lot less of a …well, problem.
[quote]phatkins187 wrote:
nz6stringaxe wrote:
I wonder how the menstrual cycle affects analyzing weight fluctuation in periods of growth/fat loss. That must be a real drag.
HAHA, really??? Does this keep you up at night? It really just comes down to man being the superior gender [/quote]
Ignoring that!!! 
[quote]
@Sunshne: Any low carb diet will cause a large decrease in initial bodyweight because of the water weight/glycogen depletion from the lack of carbs.
The scale is definitely an inferior way to measure progress on the AD than calipers, tape measure, and the mirror because carbups will cause a massive fluctuation to your weight in the other direction. How much longer do you have on the induction?[/quote]
Yeah, I’m pretty much just using the scale for shits and giggles at this point. No calipers, so I use the bf% machine at my gym, which is a piece of crap. So basically I look in the mirror to guage my progress.
I’ve still got 4 days to go (not counting the rest of today) with my induction. I’m doing a longer than normal one, since I started mid-week. I’m definitely feeling fat-adapted at this point, so I’m sure by friday I’ll be nice and depleted and ready for that carb-up! I’m not really having many carb cravings, except for baked sweet potato fries. Mmmm, those are so good! I wonder if I can fit them into every meal?? lol
[quote]Evil1 wrote:
Here’s an easy way to guesstimate the fat lost in that time. 2BW(kg) + 2BW(kg)*3 = this the total of water and glycogen loss.
The rest would be fat. [/quote]
No way!! That’s so cool, thanks!
[quote]
What you are describing is the difference between Hypoglycemic Hunger (drop in Blood Sugar) & Actual Hunger (scarcity of calories)
It’s the difference between stabbing pains of hunger and a dull ‘ache’ in your stomach right?
Welcome, to step one in the process of learning your satiety signals.
next step involves realizing half-way through a meal, that you aren’t hungry anymore. (which is a bitch if you’re trying to gain weight)[/quote]
Yes, that’s exactly it! I realize I’m hungry when I start to run out of energy due to a lack of calories. And sure enough, the tummy feels empty at that point.
I’ve also realized that I need to stop eating before I feel full. It seems to take a few minutes for my stomach and my brain to catch up to each other, so I don’t really feel full until about 10 minutes after I stop eating. It took a few days of eating way over maintainence before I figured that out!