My Experience On the Anabolic Diet Part II

Nutrition
781

thanks alot for the feedback guys, it is much appreciated. i do feel much better today compared to how i have been so maybe my body’s starting to kick its ass into gear. would some of you mind posting what your typical breakfast looks like? the samples i have seen were from the first thread on this and everyone of those guys were eating like 20 slices of bacon every morning haha.

i do really enjoy this diet though. i have had issues with low t-levels for quite some time, and the last time i felt this fucking good was when i took MAG-10 and Alpha Male.

782

I’m not following the AD anymore but I do have 4 <30g CHO days a week which are effectively the same as what is followed on the AD.
There isn’t really much distinction at the moment between my breakfast and my other meals.

It really depends on what’s on special at the supermarket. At the moment I’ve been having poached chicken breast w/ lettuce, cucumber and a couple of tbsps of PB.
This morning I was priviledged enough to have poached salmon fillet with asparagus and PB.

Other days I’ll have canned salmon, lettuce, cucumber, broccoli all mixed up in a bowl with some EVOO and flax meal… and often PB too hehe.

I realised recently that some days I get as much as a third of my calories from PB alone, I wonder how long before I develop an allergy!

783

my god man i wish i could force myself to eat as healthy as you! i just have a hell of a time with getting my greens in me. i want to cut bacon and sausage out, but am wondering what the hell else i can eat to replace all those calories i would be losing without shooting carbs through the roof. by god i do miss having my bodybuilder pancakes!

784

i think i may end up switching to a carb cycling sort of diet that ol Thib has outlined.

785

I’ve found that it’s wonderful not to have to eat breakfast food for breakfast. I like FOOD food – meat and fish and veggies – much more than traditional breakfast food.
I also eat cottage cheese and almonds pretty often. Dairy is always the thing I have to work to ration.

786

My breakfast today was just 6 of the Eggland’s best XL’s that I was talking about. I am trying to cut right now so that’s all I had till 10:30. I used to have the 6 eggs, 2-3 oz of bacon (mixed in while scrambling) and 2 oz of cheese melted into it. I’d usually pour some EVOO on it and stir it up. I love this diet more every time I talk about it…

787

[quote]plasticglock wrote:
My breakfast today was just 6 of the Eggland’s best XL’s that I was talking about. I am trying to cut right now so that’s all I had till 10:30. I used to have the 6 eggs, 2-3 oz of bacon (mixed in while scrambling) and 2 oz of cheese melted into it. I’d usually pour some EVOO on it and stir it up. I love this diet more every time I talk about it…[/quote]

Looking at it written down it can seem pretty damn good, it can be sickening though so you need to learn to cook up some good foods. When I was near 4000 calories during the week I would have to literally drink olive oil occasionally and peanut butter (something I generally LOVE) even became gross at times

788

What’s up guys…

I’ve used this before to lean out… awesome diet BUT you still need to restrict those cals. Anyways the anabolic diet opus on this site has inspired me to try it again… Will keep a log here if anyone’s interested.

Diet breakdown looks like this -
Breakfast
3 eggs
1.5 oz cheddar
3 fish oil
1 tbsp salsa

Pre W/O
10g BCAA

Post W/O
5g BCAA 1 Scoop Whey/Casein

Lunch
5oz chicken breast
1.5c broccoli
1 tbsp olive oil

Dinner
5oz Chicken Breast
1.5c Broccoli

789

What’s up guys…

I’ve used this before to lean out… awesome diet BUT you still need to restrict those cals. Anyways the anabolic diet opus on this site has inspired me to try it again… Will keep a log here if anyone’s interested.

Diet breakdown looks like this -
Breakfast
3 eggs
1.5 oz cheddar
3 fish oil
1 tbsp salsa

Pre W/O
10g BCAA

Post W/O
5g BCAA 1 Scoop Whey/Casein

Lunch
5oz chicken breast
1.5c broccoli
1 tbsp olive oil

Dinner
5oz Chicken Breast
1.5c Broccoli
1 tbsp Olive Oil
3 fish oil

Before Bed
3 eggs
1.5 oz cheddar
1 tbsp salsa

I like 12 week cycles… will wait standard two weeks before carb up. I’ve never done the full 48 hours tho… I usually just do all day Sunday

790

[quote]skimmy_jimmy wrote:
i think i may end up switching to a carb cycling sort of diet that ol Thib has outlined. [/quote]

Don’t have doubt this early in the AD. It get so much better the longer you do it. The beginning is not representative of what the diet is like in the long term. I am at 9 weeks and it is still getting better. I thought I was “fat adapted” 6-7 weeks ago, but I’m telling you the more you eat this way the better it gets.

BTW, you said you ate like 4800 cals the other day. Good job! I have trouble approaching 4k! If you can grind down that much fat and protein during your first couple weeks that’s a good sign.

791

Is anyone using Macadamian Nut oil with the AD instead of Olive Oil?

792

hey h=guys

Im pretty much low carbing it as it is i.e. <20% carbs so Im thinking off dropping them completley and getting involved on the AD.

Just had a quick couple of questions.

  1. Training days are M,W,T,Sa, if im carbing up should I start before or after my saturday training session?

  2. Came up with a quick diet plan for the initial maintenance phase, does this look about right? or am I missing something? Trainings between meal 1 and 2

Meal 1 4 eggs
1 tin of tuna Tuna
1 tbsp Fish Oil
64 P / 40g F Cals 610

Meal 2 1 scoop whey
1Tbsb EVOO
25g Macadamia
30g P / 35g F / 4.4g C Cals 456

Meal 3 160g Mackarel
50g Quark
46g P / 38g F / 4.1g C Cals 537

Meal 4 150g Lamb
50g Feta
33.5g P / 42g F / 0.5g C Cals 513

Meal 5 Chicken
1 tbsp EVOO
1 tbsp Fish Oil
25g Macadamia
40g P / 47g F / 1.3g C Cals 610

Meal 6 50g Heavy Cream
1 scoop Milk Protein
1 tbsp EVOO
27g P / 40.8g F / 1.8g C Cals 468

Totals

240g Protein
12g Carbs
243g Fat
3204 Cals

BTW, im about 170lb (obviously looking to get bigger)

Any help would be appreciated, Cheers

Dan

EDIT: obviously green veges in abundance with most meals

793

interesting interview with Dave Tate where he talks about his experience with carb cycling vs a CKD type method www.musculardevelopment.com/content/view/1539/184/

it’s interesting how some people are so for carb cycling while others really prefer 6 days low carbs with 1 giant refeed, and I’ve seen both work great for a lot of people

794

i have a question, hope someone can make it clear for me
if i have 80kilos, and my maintenance level is 80x30=2400calories and i eat 2550calories(maintenance level for 85kilos) that this mean i can slowly add 5kg of muscle over the time with no fat gain?

795

[quote]skimmy_jimmy wrote:
i think i may end up switching to a carb cycling sort of diet that ol Thib has outlined. [/quote]

Give it a little time! :slight_smile: I think that variety is the key to enjoying ANY diet, so don’t be afraid to eat unusual things. My fave breakfast right now is a low-carb “muffin” based on a recipe El Son posted for us a few pages back for low-carb “bread”.

1/2 cup unprocessed wheat bran
1/2 cup ground flax seed
1 tsp baking soda
1 tsp stevia (or Splenda, whatever you prefer)
2 tsp pumpkin pie spice
1 scoop whey protein
1 egg
1 egg white
1/2 cup canned pumpkin (make sure it’s 100% pure pumpkin)
1/4 cup unsweetened almond milk (or water if you don’t have that)

mix up your dry stuff and wet stuff seperately, then combine in a big bowl and mix until slightly lumpy. pour into cupcake tins and cook about 20 min at 350 degrees. makes 6

each serving: 86kcal, 4g fat, 7g prot, 8g carb, 6g fiber

I like 'em hot with butter and a cup of chai tea with cream. I like to eat light in the A.M. or I end up puking during my morning workout, lol. But my point is that you can have a variety of foods if you’re willing to experiment a little. Try sauteeing mushrooms and spinach in garlic and 1/2 tbs of butter, then beat a few eggs and scramble them in the same pan. Healthy and yummy, and about 3g net carbs (depending on how much veggies you use). When I want spicy, I put some red pepper flakes and 1 tbs of salsa in my scrambled eggs, and melt 1/2 oz cheddar cheese on top. Obviously you can have more kcals than me, but you get the idea. :slight_smile:

796

[quote]SpiderDan wrote:

  1. Training days are M,W,T,Sa, if im carbing up should I start before or after my saturday training session?

[/quote]

I do my carb load on saturday after my morning workout, and I love it! :slight_smile: I try to beat the hell out of whatever bodypart I’m training, and make the session as long and hard as I can without bursting into tears. I’ve discovered crying in the weight room is frowned upon, lol.

Anyway, I feel like I’ve really earned those carbs, dammit!!! XD I keep my carb load to 12 hours, but I’m in this for the fat loss. I’m sure some others can give tips for bulking. Whether you start the carbs before or after your training session will be personal preference. I kind of split the difference, eating a small meal of lowfat cottage cheese, 50g berries and 2 tbs flax seed. It’s not exactly high-carb, but it’s not really an AD breakfast either.

Ugh, you guys eat the strangest things in the morning, lol. Looks fine to me, though. Measure and record those veggies for the first few weeks, just subtract out the fiber. Some veggies can sneak up on you (green beans, I’m looking at you!!!), and you’ll want to be super paraniod about those 30g carbs at first. After you get the hang of it, you’ll be able to loosen up a bit. :slight_smile:

Oh and what’s a quark? I always thought that was one of those alien guys on Star Trek, lol. :wink:

797

[quote]El Sonido wrote:

A spoonful of EVOO every so often is a good idea for sure. Or just be VERY generous with it on your salads - and you had better be eating your salad!!![/quote]

YES!!! It can’t be said often enough! :wink:

You sound really pleased with your custom diet, there, El Son! How’s it working for you so far?

798

[quote]sunshne wrote:
El Sonido wrote:

A spoonful of EVOO every so often is a good idea for sure. Or just be VERY generous with it on your salads - and you had better be eating your salad!!!

YES!!! It can’t be said often enough! :wink:

You sound really pleased with your custom diet, there, El Son! How’s it working for you so far?[/quote]

I’m actually completely off the AD now! :open_mouth:

I’m starting Joel Marion’s Stripped Down Hypertrophy tomorrow ( Strength Training, Bodybuilding & Online Supplement Store - T NATION ) so I’m going much heavier on the carb intake.

As per his recommendation in the article discussion

Workout days - 3200 cals @ 45% CHO / 25% Fat / 30% Protein
Off days - 2700-2800 cals @ 25% CHO / 35% Fat / 40% Protein

I’m a bit apprehensive with regard to going so high on the carbs but I’ll see how I go and if I notice substantial fat gain I’ll start by dropping the CHO on my off days (I’ve got about 170g to play with on those days). If things are till bad then I’ll add some HIIT and then decide from there.

I’ve been very burnt out lately actually, lost all motivation to workout, felt stiff and achy and my CNS is shot for sure. I was very naive to go for a 5-day split AND do HIIT on my ‘off days’.
I have a little HIIT experience but I’m such a beginner to lifting I think a full body approach will suit me better. And the carbs should help with my recovery.

I will be very strict with my off days now and make sure I get plenty of rest and I’m also working on improving the quality of my sleep.

As it stands, my plan is to do 6 weeks of SDH and then assess the results. If I’m looking lean enough and making consistent gains then I’ll deload for a week or so and then go at it for another 6 weeks. If I’m looking lardy and feeling burnt then I’ll strongly consider revisiting the either the AD or something a bit more drastic depending on my circumstances at the time.

799

I have so many food sensitivities I’ve been finding it pretty difficult lately.
I’m forever flatulant, bloated, retaining water and it can be pretty disheartening at times.
Can’t take eggs, can’t take dairy (so no protein supps), apparently I can only take the very very freshest meats and even then it’s hit and miss with various cuts.
Anything with preservatives seems to be out of the question.
Anything remotely stale (old nuts, for example) is out of the question.

I’ve narrowed it down to something like:

-chicken breast (poached)
-canned keta salmon
-natty PB
-broccoli
-cucumber
-lettuce
-EVOO
-flax

And some maybes are things like oats, raisins, banana, sweet potato.

I had a few days last week where I ate nothing but canned salmon, chicken breast, PB and salad - I looked leaner/dryer than I ever have so I’m experimenting with just those foods plus some very careful carb choices.
I’m going to start eating more apples and berries and I’ve started taking a vitamin C supplement.

One of these days I’m going to get fully checked out… when I have some money… heh

(Or it could just be my neurosis, who knows!)

800

[quote]sunshne wrote:
SpiderDan wrote:

  1. Training days are M,W,T,Sa, if im carbing up should I start before or after my saturday training session?

I do my carb load on saturday after my morning workout, and I love it! :slight_smile: I try to beat the hell out of whatever bodypart I’m training, and make the session as long and hard as I can without bursting into tears. I’ve discovered crying in the weight room is frowned upon, lol.

Anyway, I feel like I’ve really earned those carbs, dammit!!! XD I keep my carb load to 12 hours, but I’m in this for the fat loss. I’m sure some others can give tips for bulking. Whether you start the carbs before or after your training session will be personal preference. I kind of split the difference, eating a small meal of lowfat cottage cheese, 50g berries and 2 tbs flax seed. It’s not exactly high-carb, but it’s not really an AD breakfast either [/quote]

Saturday is my relatively higher volume chest and back workout usually pretty destoyed afterwards, then I have my pancakes :slight_smile:

[quote]Ugh, you guys eat the strangest things in the morning, lol. Looks fine to me, though. Measure and record those veggies for the first few weeks, just subtract out the fiber. Some veggies can sneak up on you (green beans, I’m looking at you!!!), and you’ll want to be super paraniod about those 30g carbs at first. After you get the hang of it, you’ll be able to loosen up a bit. :slight_smile:

Oh and what’s a quark? I always thought that was one of those alien guys on Star Trek, lol. ;)[/quote]

Thats it, Fried Ferengi, the ears taste the best. Actually its just a low fat soft cheese similar to cottage cheese per 100g / 13.6g Protein, 4.1g carbs, 0.2g fat. Tend at the moment to eat a whole 250g pot at once…its pretty good stuff makes a change from cottage at least. Im hoping to keep the vegs to broccoli, cauliflower, spinach, kale , lettuce and some small portions of peppers, tomatoes, onions and courgette, I tend to avoid carrots, peas and corn anyway so hopefully shouldnt have to worry too much about it.

Oh one more thing…how crucial is the blood test and anyone got any advice on getting one done in the UK? do you just call up and ask the GP?

EDIT: Oh and realised I was well out with my macros before, new plan now with the correct 40% protein 60% fat ratios 312g Protein, 202g Fat 12g Carbs.