[quote]DH wrote:
Will try to do that Monday.
Best,
DH
pumped340 wrote:
DH wrote:
Hey, has anyone seen Il Cazzo. That big pud hasn’t been around this thread for awhile now. 
Ain’t the AD da bomb!
Best,
DH
Could you share your experiences with it a little more? When you started, starting stats, how it’s gone, modifications you’ve made, etc…
Thanks
[/quote]
Wow the guy who started it all for me and had me going for 3 years…
[quote]bkmacky9288 wrote:
What I meant was that yea I’m essentially just going to eat carbs only peri-W/O. Carb-loads really take over my mind as El Sonido has so passionatelt described for us and I hate being “out of control.” And it’s not really fun…I don’t want to equate food with fun anyway…i like looking at food as nourishment[/quote]
haha well, y’know…
My carb-related ramblings are always typed in the midst of some kind of insulin crash or buzz so you can view them as essentially drunken nonsense!
So I’m in a bulking phase as of now on Waterbury’s Huge in a Hurry phase one of the Get Big section and…I want’ to W/O more!!! 3 days in the gym isn’t enough I’m recovering, I believe, quite fast with all the proteins and fats. So far, on my supposed , but secretly not, ‘off-days’, I’ll do a one set circuit of 2-4 body parts 6-10 rep max. I got this idea from Waterbury’s HFT ideas. Oh and I do pretty intense escalating, 3.6MPH, incline 30-40lb weighted, treadmill walks after each workout. And I’m gettin back into ultimate frisbee on Fridays. That includes random intervals of sprinting, jogging, and running. This past Friday left my calves and th einside of my thighs achin! I love it!
[quote]El Sonido wrote:
bkmacky9288 wrote:
What I meant was that yea I’m essentially just going to eat carbs only peri-W/O. Carb-loads really take over my mind as El Sonido has so passionatelt described for us and I hate being “out of control.” And it’s not really fun…I don’t want to equate food with fun anyway…i like looking at food as nourishment
haha well, y’know…
My carb-related ramblings are always typed in the midst of some kind of insulin crash or buzz so you can view them as essentially drunken nonsense![/quote]
Word lol. i like your approach btw. Although my week will include 3 mini-loads. After each strength session i’ll hit up my Surge and a PWO carb meal. I’m thinkin I’ll have a giant meal PWO not going for a specific amount of carbs but just keeping within calorie ranges
Anyone notice people taking in way too much protein on this diet? I’m on day 8 (just finished eating some italian sausages) and my fat is much higher than protein. I may take 160-200 grams of protein, and the rest fact, aiming for 3500-4000 calories.
Low protein, I believe, is the way to go.
[quote]TheBigV wrote:
Anyone notice people taking in way too much protein on this diet? I’m on day 8 (just finished eating some italian sausages) and my fat is much higher than protein. I may take 160-200 grams of protein, and the rest fact, aiming for 3500-4000 calories.
Low protein, I believe, is the way to go.[/quote]
I get nearly equal amounts of fat & protein, gram-wise. Of course, this comes out to more fat calories, about 60% of my kcals are fat. I don’t know that I would call it low-protein, though, I’m still eating nearly my TBW in grams of protein.
Wow, 4,000 cals, hunh? Must be nice, I’m jealous! 
I just cut my cals to drop some weight faster, as beach season is fast approaching. A mere 1600, boo-hoo! 
Hopefully I won’t need to cut for more than a couple of weeks, and I can jump back up to maintainence soon.
[quote]El Sonido wrote:
For the record, my carb intake is usually <15g on the low carb days, not intentionally, it just seems to end up this way even going through 300-450g spinach a day plus the usual eggs, PB etc…
I’m going to run this for 4-6 weeks and see how I go - I really am a complete beginner both to training and regimented dieting so I may decide in a couple of weeks to mix it up.
Another consideration is that going straight into a 5-day split has been hard work!
I’m just about getting by but I really do need my rest days so I might add in the occasional TWO day rest period, in which case I’ll probably just keep these as low carb days and if a load happens to fall on one of these days I’ll do my best to abstain from gorging hehe.
This is all probably quite irrelevent but the two weekly ‘mini-loads’ (or just ‘high’ days) seems to be an interesting approach and I think my workouts should benefit.
I’ll let you guys know how it pans out.
edit: I emphasised the rest requirement but I think the cardio and ab work is relatively minimal effort so that shouldn’t be much of a hinderance.[/quote]
450g of spinach alone has 16g of carbs so I don’t know how that is. Doesn’t really matter though.
Stop changing things so quickly though lol. If you just make modifications then fine but it seems by your post your going to do it for 4 weeks and if your not happy your gonna change to a TCD and then after 4 weeks try carb cyling, etc…the AD alone takes weeks to adapt to and shouldn’t have a 4 week trial period (not that you did that with the AD, just saying).
[quote]TheBigV wrote:
Anyone notice people taking in way too much protein on this diet? I’m on day 8 (just finished eating some italian sausages) and my fat is much higher than protein. I may take 160-200 grams of protein, and the rest fact, aiming for 3500-4000 calories.
Low protein, I believe, is the way to go.[/quote]
Are you bulking? I really disagree with the “low protein” comment by the way. Your basically having 20% protein and 80% fat.
[quote]sunshne wrote:
A mere 1600, boo-hoo! Hopefully I won’t need to cut for more than a couple of weeks, and I can jump back up to maintainence soon.[/quote]
1600? Ouch, that’s exactly half of my current intake.
[quote]pumped340 wrote:
El Sonido wrote:
For the record, my carb intake is usually <15g on the low carb days, not intentionally, it just seems to end up this way even going through 300-450g spinach a day plus the usual eggs, PB etc…
I’m going to run this for 4-6 weeks and see how I go - I really am a complete beginner both to training and regimented dieting so I may decide in a couple of weeks to mix it up.
Another consideration is that going straight into a 5-day split has been hard work!
I’m just about getting by but I really do need my rest days so I might add in the occasional TWO day rest period, in which case I’ll probably just keep these as low carb days and if a load happens to fall on one of these days I’ll do my best to abstain from gorging hehe.
This is all probably quite irrelevent but the two weekly ‘mini-loads’ (or just ‘high’ days) seems to be an interesting approach and I think my workouts should benefit.
I’ll let you guys know how it pans out.
edit: I emphasised the rest requirement but I think the cardio and ab work is relatively minimal effort so that shouldn’t be much of a hinderance.
450g of spinach alone has 16g of carbs so I don’t know how that is. Doesn’t really matter though.
Stop changing things so quickly though lol. If you just make modifications then fine but it seems by your post your going to do it for 4 weeks and if your not happy your gonna change to a TCD and then after 4 weeks try carb cyling, etc…the AD alone takes weeks to adapt to and shouldn’t have a 4 week trial period (not that you did that with the AD, just saying). [/quote]
Whoa hang on just a second runs and checks nutrient profile on spinach bag…
1 cup (250ml)
15cal
2 carb
(2g fibre 0g sugar)
Doing it in ml isn’t very helpful hmm…
Well ok, either way I’m not going over 30g for sure.
I just realised the bags I get are 200g, I thought they were 300g so I probably get more like 200-300g spinach a day.
I guess what I meant to say was that after 4-6 weeks I’ll just re-evaluate my set up but you’re right, I need to hold out for longer.
I’m fairly confident in what I’m doing now, I seem to be undergoing a very good body recomp, I’m gaining mass and my abs are becoming more and more visible.
If I adjust anything now it’ll be a gradual increase in calories but I’m doing well at 3200 right now so I’m happy to sit tight.
Yay Im glad I found this thread! I’m an avid poster on FA. Have been for about a year now. I followed the AD last fall for 2 months and LOVED it. I then changed my diet plan for contest prep starting this past January (I competed in April). I’m looking to get back on the AD for the next 3 months while I bulk for my next show (October). Im very carb sensitive and Ive found that the AD keeps my bloodsugar levels most stable and I’m rarely hungry on it. I’m starting the Induction phase of the AD tomorrow. WooHoo!!!
P.S. Anyone know how to calculate the macros for bulking? I used to have the link to a calculator but I kind find where I posted it.
[quote] wrote:
[/quote]
I have raised my protein intake, about 30% is coming from protein now.
KellsBells – stronglifts.com has a lot of anabolic diet exercises, and the way they calculate it is 18xbodyweight for maintenance, subtract 500 calories for cutting, add 500 calories for bulking. But they don’t have any distinction between men and women so it may be a little crude.
I fell off the wagon (not drastically, but over the 30g line) after five days and immediately started over. This time I do it right. I think my problem was too little food; now I’ve read that I shouldn’t even eat at a deficit at first, and I had been trying to make it on 1350 kcal.
Percentage-wise I’ve found protein and fat are roughly equal so far (in calories; that means fewer grams of fat.) Fatty food does funny things to my digestion. Not to mention there’s a habit shift – I’m used to thinking of cream cheese or butter as off-limits but unlimited sugar as fine, and now that’s reversed.
[quote]AlisaV wrote:
KellsBells – stronglifts.com has a lot of anabolic diet exercises, and the way they calculate it is 18xbodyweight for maintenance, subtract 500 calories for cutting, add 500 calories for bulking. But they don’t have any distinction between men and women so it may be a little crude.
I fell off the wagon (not drastically, but over the 30g line) after five days and immediately started over. This time I do it right. I think my problem was too little food; now I’ve read that I shouldn’t even eat at a deficit at first, and I had been trying to make it on 1350 kcal.
Percentage-wise I’ve found protein and fat are roughly equal so far (in calories; that means fewer grams of fat.) Fatty food does funny things to my digestion. Not to mention there’s a habit shift – I’m used to thinking of cream cheese or butter as off-limits but unlimited sugar as fine, and now that’s reversed.[/quote]
Sweet mercy!!! I just dropped my kcal after about 2 months on the AD, and I’m still eating waaay more than you! This is not the time to fear the calories, especially the fatty ones. I felt positively giddy the first time I hit the grocery store to buy my AD foods. Full-fat cheese, heavy cream, sausages, and butter… It’s such a massive shift from the way women are told they’re “supposed” to eat, you’re going to feel very guilty at first. Get over it!!! lol! Eat your heart out, I was having something close to 2300 kcal the first couple weeks and I lost over 10 pounds. Of course, most of it was water, but I can promise you I haven’t gained an ounce of fat. The only reason I dropped my kcals this week is to drop some pounds quickly, but I doubt I’ll keep them this low for more than a coulple of weeks. Give yourself plenty of time to become fat-adapted, then you can play with calories all you want.
[quote]KellsBells wrote:
Yay Im glad I found this thread! I’m an avid poster on FA. Have been for about a year now. I followed the AD last fall for 2 months and LOVED it. I then changed my diet plan for contest prep starting this past January (I competed in April). I’m looking to get back on the AD for the next 3 months while I bulk for my next show (October). Im very carb sensitive and Ive found that the AD keeps my bloodsugar levels most stable and I’m rarely hungry on it. I’m starting the Induction phase of the AD tomorrow. WooHoo!!!
P.S. Anyone know how to calculate the macros for bulking? I used to have the link to a calculator but I kind find where I posted it.[/quote]
Kells, it’s good to see you here! I lurk over at FA, this is pretty much the only place I actually post.
When I calculated my macros, I went with LBM for total calories (a la Wet Wolf style), but I use my TBW for protein grams. Since the AD leans heavily toward a male population, and they generally have lower bf than we do, I felt like it was safest to use LBM. So for the induction, I ate pretty much as much as I wanted, and ate frequently to help my body make the shift. Post-induction, I went with 18 x LBM to get my total kcals. I use my TBW for protein, of course the 30g carbs, and the rest is fat. I believe the book recomends bulking at 24 x TBW, so you might want to try 20 x LBM for a couple of weeks, then 22 x LBM for a few more, then take it up to 24 x LBM if you feel it’s necessary. I’m sure the guys can give more insight into bulking on the AD. Right now I’m cutting at 14 x LBM.
[quote]El Sonido wrote:
sunshne wrote:
A mere 1600, boo-hoo! Hopefully I won’t need to cut for more than a couple of weeks, and I can jump back up to maintainence soon.
1600? Ouch, that’s exactly half of my current intake.[/quote]
Yeah, we’ll see how long I last at this intake. I get cranky when I’m hungy, so my family may demand that I bump up the kcals, lol. It’s not as hard as I thought it would be, though. It’s true you don’t feel as hungry on the AD as you do on a crab-based diet, that’s for sure!
I like what you’re doing for your carb cycle, and it sounds like you’re liking the results so far. I agree with pumped, though, give yourself some time to see change! You young people, always so impatient! 
lol
[quote]sunshne wrote:
El Sonido wrote:
sunshne wrote:
A mere 1600, boo-hoo! Hopefully I won’t need to cut for more than a couple of weeks, and I can jump back up to maintainence soon.
1600? Ouch, that’s exactly half of my current intake.
Yeah, we’ll see how long I last at this intake. I get cranky when I’m hungy, so my family may demand that I bump up the kcals, lol. It’s not as hard as I thought it would be, though. It’s true you don’t feel as hungry on the AD as you do on a crab-based diet, that’s for sure!
I like what you’re doing for your carb cycle, and it sounds like you’re liking the results so far. I agree with pumped, though, give yourself some time to see change! You young people, always so impatient! lol[/quote]
I’m staying put with this plan for a while, that’s for sure.
Today is my first ‘high’ leg day so I’m interested to see how the workout goes.
I feel very much under control now - breakfast was very nice - I put some coarsely blended 1 cup of oats in a blender and mixed with 6 egg whites and a little water (ahem… and a pinch of brown sugar) to make a damn good pancake. No wheat flour necessary - absolutely delicious - fried in a little shea butter just cos… 50g CHO.
Just had 1 WW pitta with tuna, spinach, cucumber, mushrooms and 1 apple - it’s been a very long time since I had cucumber, I forgot how good it is! About 65g CHO for that meal.
I noticed the thread about taking raisins pre-workout so I’m going to have 60g raisins (47g CHO) to see if that has any additional effect on my performance.
That puts me at something like 160g CHO which gives me at least 200g or so to play around with for my two PWO meals.
I’ve got a couple of bananas, pittas, sweet potato, oats… so I’d better choose wisely!
This really does seem to be a better way of getting in the carbs but I guess I won’t know the full extent of it (bloating, water retention, sluggishness) until I’ve had my fill for the day.
If I can get through today without all the usual ailments then I’ll be very very pleased.
Anyway, two meals down, no sense jumping to hasty conclusions hehe
Anyone of you used the AD for contest prep? I´m not sure if this diet is a good choice for long-term diet.
On Dr. D´s website I saw a testimonial who did the MD like this:
60% Protein
30% Fat
10% Carbs
What do you think about this? Sounds interessting. Or better the classic approach?
Hey gang,
I’m just about to start the anabolic diet but I was wondering about the effekt sweeteners have on the insulin levels?
[quote]AlisaV wrote:
KellsBells – stronglifts.com has a lot of anabolic diet exercises, and the way they calculate it is 18xbodyweight for maintenance, subtract 500 calories for cutting, add 500 calories for bulking. But they don’t have any distinction between men and women so it may be a little crude.
I fell off the wagon (not drastically, but over the 30g line) after five days and immediately started over. This time I do it right. I think my problem was too little food; now I’ve read that I shouldn’t even eat at a deficit at first, and I had been trying to make it on 1350 kcal.
Percentage-wise I’ve found protein and fat are roughly equal so far (in calories; that means fewer grams of fat.) Fatty food does funny things to my digestion. Not to mention there’s a habit shift – I’m used to thinking of cream cheese or butter as off-limits but unlimited sugar as fine, and now that’s reversed.[/quote]
hey! yeah ive read up on stronglifts.com last year and I read the anabolic diet ebook. I head great results as far as energy level goes last year on the diet. Im hoping to regain it back!
I have a question about bulking on the AD:
I have chosen the AD for my off season for the following reasons:
So… back to my question about “bulking”(with the goal, of course, being to put on lean mass while keeping bodyfat relatively close to where I a now)
I read that to bulk on the AD you should incorporate a midweek carb-load meal. However, on one website it says that in order to do this you must be on the AD for at least 3 months before you start the midweek carb-up.
Is this really necessary? I could see that it would be more necessary to be on the diet for a longer time if trying to lose weight, but do the same rules apply if your trying to add lean mass?
Opinions?