Anyone of you used the AD for contest prep???
[quote]Philo wrote:
Anyone of you used the AD for contest prep???[/quote]
Yeah. its good but you have to start limiting the carb load to either 1 or 2 meals per week.Still have to do cardio and have to cut calories quite low to get reaally lean
Okay, thanks. Do you think AD is better/easier/harder for contest prep than other diets? What abaout loosing muscle mass, getting shredded and so on? Some AD-users told me, they didnĂ´t get really shredded on AD. WhatĂ´s your opinion?
You can get shredded on the anabolic diet and its the best for not losing muscle. You can follow 2 full days of carb ups up until you are at like 8-9% bf after that you have to start modifying and reducing the carb load duration. When your fat loss stalls you still have to reduce calories and reduce tbe carb up. But i love it because it keeps you full and training is good. You can still get peeled just as easy if not easier than other diets
On my off days I like to reduce calories but Iâm not sure what a good amount would be.
Is this blindingly obvious that I would just lower to maintenance for the off days?
Or would I keep it high on a bulk, just maybe a couple hundred less?
Iâm not 100% precise but I like to at least be accurate to within 100 cals.
edit: I do ab work and a little cardio on âoffâ days.
Thanks Bulgarian!
I think IĂ´ll give it a try for next prep!
[quote]bulgarian wrote:
bulking is even better on the anabolic diet, essentially its still best to keep strict on the weekdays but with more calories. On the weekends when bulking just eat whatever its alot better. Having multiple carb ups during the week is no longer the anabolic diet and is more of a charles poliquin type where he carbs up every 4 days. But unless hes doing some kind of endurance sport or very glycolytic activity i wouldnt recommend carb ups during the week. Just eat a ton over the weekend and have the weekday calories around 3500-4000[/quote]
During the mass phase, this almost mirrors exactly what I had to do. In fact it took me over 4 months of bulking to realize how much I had to eat on both weekends and weekdays.
- 3500-4000 calories on weekdays (this is very hard to do, as meats is too filling, had to use protein shakes + whipping cream)
- Eat a tonne on the weekend
- 10,000 kcal on Saturday + Sunday caused too much fat gain
- 8000-9000 kcal on Saturday + Sunday was about right for me (just that I spent the entire 2 days eating. Ironically when I went out to party, I actually couldnât meet caloric requirements)
[quote]andyr wrote:
bulgarian wrote:
bulking is even better on the anabolic diet, essentially its still best to keep strict on the weekdays but with more calories. On the weekends when bulking just eat whatever its alot better. Having multiple carb ups during the week is no longer the anabolic diet and is more of a charles poliquin type where he carbs up every 4 days. But unless hes doing some kind of endurance sport or very glycolytic activity i wouldnt recommend carb ups during the week. Just eat a ton over the weekend and have the weekday calories around 3500-4000
During the mass phase, this almost mirrors exactly what I had to do. In fact it took me over 4 months of bulking to realize how much I had to eat on both weekends and weekdays.
- 3500-4000 calories on weekdays (this is very hard to do, as meats is too filling, had to use protein shakes + whipping cream)
- Eat a tonne on the weekend
- 10,000 kcal on Saturday + Sunday caused too much fat gain
- 8000-9000 kcal on Saturday + Sunday was about right for me (just that I spent the entire 2 days eating. Ironically when I went out to party, I actually couldnât meet caloric requirements)
[/quote]
I love this diet! 3500kcal for me doesnt feel like much but the diet keeps me satisfied so its all good. The thing is calories are made up by us and at the end of the day caloric consumption doesnt matter. Its the results you get that matters.I mean if your eating 10k calories and seeing good results im not gonna tell you to stop just because your eating more than the guideline. Same with fat gain, if you gain fat on 5k calories on the weekends and meeting your guideline obviously youâd have to adjust until your getting g
ood results. Its science you just gotta keep adjusting until you get it right
Your welcome Philo, let me know if anything comes up during contest prep, i start mine in january 
El Sonido, keep calories the same as workout days. Only if your gaining extra fat then decrease but assuming your eating only slightly above maintanance you should be gaining good weight.
Bulgarian, whatâs your natural body type? Endo/meso/ectoâŚa mix?
Hi everyone (and thx Sonido :p),
I just started on the Anabolic diet 7 days ago and would like some advice to know if I am doing that right. I know there are two massive threads about this, have read most of it, but think this is the best place to post :D. Oh by the way, I am still trying to gain size.
I wanted to give a try for two reasons:
- to try lol, see how that works for me =)
- and also to avoid the cravings I had with a targeted carbs approach
Here is what I eat through the day:
Format is cals/prots/carbs/fats
Breakfast
5 Eggs: 385/ 34,5/ 1/ 27
Bacon, 2 slices: 184,4 /14,4 /2 /13,2
1 teaspoon peanut oil: 45/ 0 /0 /5
Total
614,4/ 48,9/ 3/ 45,2
Meal 2
2 Steaks: 310,8/ 34/ 3,2/ 18
Bacon, 2 slices: 184,4/ 14,4/ 2/ 13,2
Cheese, 200g: 165,2/ 9,8/ 0/ 14
1 teaspoon peanut oil: 45/ 0/ 0/ 5
Total
705,4/ 58,2/ 5,2/ 50,2
Meal 3
Cottage cheese, 250g: 224/ 30/ 8/ 8
Peanuts, 75g: 485,4/ 19,5/ 12,75/ 39,6
Total
709,4/ 49,5/ 20,75/ 47,6
Meal 4
160g Turkey: 153,6 /38,4/ 0/ 0
3 Eggs: 231 /20,7 /0,6 /16,2
6 teaspoons peanut&olive oil: 270/ 0/ 0/ 30
Veggies :
Total
654,6 /59,1 /0,6/ 46,2
Meal 5
Cottage cheese, 250g: 224/ 30/ 8/ 8
1 Steak: 155,4 /17/ 1,6/ 9
Bacon, 2 slices: 184,4 /14,4/ 2/ 13,2
3 teaspoons avocado oil: 135 /0/ 0 /15
Total
563,8 61,4 11,6 45,2
TOTAL:
3247,6 cals
277,1prots
41,15carbs
234,4fats
In addition, I also have a lot of lettuce and the likes through the day.
So far so good I guess. I am happy to say that I did not have any cravings, usually Saturday is pizza day and I thought about it a couple of hours ago, but I just do not want it! Also appart from a small fatigue on the third day (had DL that day), I must confess I have been in a great mood since.
Well the only worries I have are about my understanding of the diet. From what I got as long as you balance your fat types intake there shouldnât be any issue with my cholesterol and such right?
I am looking forward for the next carb up however as I believe that I might grow weaker in the next week (while glycogen stores are getting depleted).
Finally I got a question concerning a principle of the diet I donât get (and sorry but I did not find that info anywhere, or just missed itâŚ). Is your (well mine here) body slowly getting fat adapted after each carb up in a weekly process.
Or, are the first two weeks to get the body fat adapted once and for all, and then the carbs up just restore glygogen without kicking your body out of that state?
Would be great if you had some advices.
@Bulgarian:
I m starting in July for some contests in October/November
Just curious as to how you guys train when youâre on the AD? whatâs your split like?
[quote]AlexD wrote:
Hi everyone (and thx Sonido :p),
I just started on the Anabolic diet 7 days ago and would like some advice to know if I am doing that right. I know there are two massive threads about this, have read most of it, but think this is the best place to post :D. Oh by the way, I am still trying to gain size.
I wanted to give a try for two reasons:
- to try lol, see how that works for me =)
- and also to avoid the cravings I had with a targeted carbs approach
Here is what I eat through the day:
Format is cals/prots/carbs/fats
Breakfast
5 Eggs: 385/ 34,5/ 1/ 27
Bacon, 2 slices: 184,4 /14,4 /2 /13,2
1 teaspoon peanut oil: 45/ 0 /0 /5
Total
614,4/ 48,9/ 3/ 45,2
Meal 2
2 Steaks: 310,8/ 34/ 3,2/ 18
Bacon, 2 slices: 184,4/ 14,4/ 2/ 13,2
Cheese, 200g: 165,2/ 9,8/ 0/ 14
1 teaspoon peanut oil: 45/ 0/ 0/ 5
Total
705,4/ 58,2/ 5,2/ 50,2
Meal 3
Cottage cheese, 250g: 224/ 30/ 8/ 8
Peanuts, 75g: 485,4/ 19,5/ 12,75/ 39,6
Total
709,4/ 49,5/ 20,75/ 47,6
Meal 4
160g Turkey: 153,6 /38,4/ 0/ 0
3 Eggs: 231 /20,7 /0,6 /16,2
6 teaspoons peanut&olive oil: 270/ 0/ 0/ 30
Veggies :
Total
654,6 /59,1 /0,6/ 46,2
Meal 5
Cottage cheese, 250g: 224/ 30/ 8/ 8
1 Steak: 155,4 /17/ 1,6/ 9
Bacon, 2 slices: 184,4 /14,4/ 2/ 13,2
3 teaspoons avocado oil: 135 /0/ 0 /15
Total
563,8 61,4 11,6 45,2
TOTAL:
3247,6 cals
277,1prots
41,15carbs
234,4fats
In addition, I also have a lot of lettuce and the likes through the day.
So far so good I guess. I am happy to say that I did not have any cravings, usually Saturday is pizza day and I thought about it a couple of hours ago, but I just do not want it! Also appart from a small fatigue on the third day (had DL that day), I must confess I have been in a great mood since.
Well the only worries I have are about my understanding of the diet. From what I got as long as you balance your fat types intake there shouldnât be any issue with my cholesterol and such right?
I am looking forward for the next carb up however as I believe that I might grow weaker in the next week (while glycogen stores are getting depleted).
Finally I got a question concerning a principle of the diet I donât get (and sorry but I did not find that info anywhere, or just missed itâŚ). Is your (well mine here) body slowly getting fat adapted after each carb up in a weekly process.
Or, are the first two weeks to get the body fat adapted once and for all, and then the carbs up just restore glygogen without kicking your body out of that state?
Would be great if you had some advices. [/quote]
Diet loooks good, a tad too much carbs though. that number you posted, does it include fiber? The AD is originally a mass gaining diet so its easy to put on weight on it, your training has to be really good though as always. And it takes more than 2 weeks to adapt to fat burning, infact the carb ups slow it down a bit but after 5-6 weeks you should be spot on.
[quote]Philo wrote:
@Bulgarian:
I m starting in July for some contests in October/November :-)[/quote]
Good luck! is that your first contest?
[quote]pumped340 wrote:
Bulgarian, whatâs your natural body type? Endo/meso/ectoâŚa mix?[/quote]
i am a mix between meso and endo, more mesho though i can get lean easy on a carb diet as well i just feel hungry all the time and since switching to the ad, that issue has been resolved 
site is a bit slowâŚ
[quote]KellsBells wrote:
Just curious as to how you guys train when youâre on the AD? whatâs your split like? [/quote]
(Iâm a complete beginner so tbh Iâm still sorta finding my bearings training-wise⌠hehe and diet-wise I suppose)
Iâm 22, approx. 170lbs and taking 3200 daily, my split looks like this:
1 Back/Biceps (CHO)
2 Upper chest/triceps
3 âOFFâ (SS Cardio + Abs)
4 Legs (CHO)
5 Shoulders + Abs
6 Lower Chest
7 âOFFâ SS Cardio + Abs
Iâm going to incorporate more cardio and get back into doing HIIT once I get some better shoes and sort out the constant tension in my lower leg ( Forums - T Nation - The World's Trusted Community for Elite Fitness )
Seeing as Iâm taking about 350g CHO twice a week (which is going well btw) instead of the once weekly carb-load I suppose this isnât really relevent anymore.
I was enjoying shooting the breeze with the AD-crowd though! hehe
I have a question regarding this diet and activity levels. Using the BW*18 calculation, I need about 3000 calories a day which comes out to about 225g of fat and protein a day. However, I am working a part time maintenance job ~20 hours a week. Before starting this job my weight stayed pretty constant and I really wasnât too active besides working out 3x a week. Should I maybe increase my calories or should 3000 calories be fine? Iâm trying to stay around 170ish but my goal by the end of the year is to be about 5% less BF then where I stand now at the same weight.
u guys counting fiber as total carbs? or subtracing fiber to get the 30g carbs?
Just bought a bunch of groceries â Iâm going to learn to love tuna in many permutations.
Things Iâve learned after my first real week:
- I can work out just as hard on the AD as when I was eating carbs.
- I seem to lose water (I can see that in my face).
- People are going to ask me questions about why Iâm eating weird, and I have no idea how to respond.
- No side effects so far!