My Experience On the Anabolic Diet Part II

Nutrition
801

Day 9 of induction. Looking forward to first carb up this weekend. Have had some mental highs and lows so far, and nearly given in a few times, but it seems like its worthwhile riding out the troughs for the feel-good peaks you get. Have lost a lot of water weight but looking more defined as a result (in spite of the ‘flat’ muscles effect).

HIIT training on this is not a lot of fun, but after 9 days I guess I’m running on empty. Will be good to do some more after glycogen stores are replenished. Have had to switch to SS cardio for now which isnt too bad.

Will update as I progress (assuming I progress!)

Xav

802

hi im new here and ive been really interested in the anabolic diet. but ive hit a few concerns. one, i am getting tired of counting all macros(i write every gram of carb, protein, nd fat i ate that day). at the same time, i honestly cant see if the diet in the article by Chris Shugart or the sample diet in the anabolic diet book directly hits the percentages mentioned.

a friend told me i only needed to count carbs. but truthfully, i got no idea how to be sure to hit those percentages without hitting the macros. help with that please? 2, i know my parents would be pissed on the upcoming mass phase. is there a way to go cheap for the mass phase? 3, ive already began to smooth out on my 2nd week nd i dont see any new definition appearing.

mauro mentions u have to experiment with everything but i seriously dont know how to go about that. can u please help me? any advice would be appreciated, fellow AD followers.

803

[quote]vcjha wrote:
hi im new here and ive been really interested in the anabolic diet. but ive hit a few concerns. one, i am getting tired of counting all macros(i write every gram of carb, protein, nd fat i ate that day). at the same time, i honestly cant see if the diet in the article by Chris Shugart or the sample diet in the anabolic diet book directly hits the percentages mentioned. a friend told me i only needed to count carbs. but truthfully, i got no idea how to be sure to hit those percentages without hitting the macros. help with that please? 2, i know my parents would be pissed on the upcoming mass phase. is there a way to go cheap for the mass phase? 3, ive already began to smooth out on my 2nd week nd i dont see any new definition appearing. mauro mentions u have to experiment with everything but i seriously dont know how to go about that. can u please help me? any advice would be appreciated, fellow AD followers.[/quote]

Just a few thoughts of mine-

Generally speaking, higher fat meats (like fatty ground beef, for example) will be cheaper than lean protein sources.
There is no doubt that if you are reliant on your parents and they aren’t willing to fill the fridge with meat, cheese, eggs and butter for you then you’re probably better off with a more carb-rich diet from sources like beans, rolled/steel cut oats and plenty of fruits and vegetables.

If you’re looking to do the AD for a ‘lean bulk’ then I’m not too sure what to suggest, you could use it to get to your desired BF% first and then use carb cycling to bulk.

Either that or you could just check out a carb cycling approach which should be a little easier on a budget and will still allow you to have low-carb days.

As for counting the macros, it’s all about how dedicated/committed you are willing and able to be.
One point worth noting though is that once you’ve done some initial food logging, you’ll know most of the items you eat and their macro profiles so you won’t have to keep checking the labels or sites like http://www.nutritiondata.com - also I have an excel/openoffice spreadsheet I can email you if you send me a PM.

It is split into 6 meals (but you can use as many or as little as you like) and it has rows for each food item and columns for P/F/C and total calories.
There is a box on the right which displays total macros and calories for each meal and for the day and tells you your remaining requirements for the day.

Let me know, I’d be happy to send it over - once you’ve got a few days of food in there it’s just a case of copy/pasting each item to the next meal/day. Makes live MUCH easier!

804

Canned tuna and salmon. Best cheap protein ever. (And the tuna is very lean.)
I know what you mean about family – essentially, anything you eat at home has to be all right with them. Take some time to explain it to them (and I mean time – teenage guys tend not to realize how very little they talk to their parents) and see if they won’t understand why it’s important to you.

805

[quote]AlisaV wrote:
Canned tuna and salmon. Best cheap protein ever. (And the tuna is very lean.)
I know what you mean about family – essentially, anything you eat at home has to be all right with them. Take some time to explain it to them (and I mean time – teenage guys tend not to realize how very little they talk to their parents) and see if they won’t understand why it’s important to you.[/quote]

Yeah communication is absolutely crucial.
At least if you’re 100% open with them and they essentially to you where to stick it, you know where you stand!

I use canned tuna and salmon but I’m a bit apprehensive about the mercury content, I was on 4-6 cans of tuna a day for a while (financial reasons) and wasn’t too happy about that.
It’s all about balance and variety.

And if you do pursue the AD make sure you get plenty of fresh green veggies -

(I think this list originally came from stronglifts):

  1. Asparagus.
  2. Avocado. Has fat.
  3. Brussels Sprouts. I like this with Olive Oil, Onions & Pepper Spice.
  4. Broccoli. Boil, then grill in the oven with Parmesan.
  5. Cauliflower.
  6. Cabbage. Green, white or red Cabbage. Add pieces of Bacon.
  7. Celery.
  8. Chicory. Ham, cheese & chicory. Put in the oven. Enjoy.
  9. Cucumbers.
  10. Eggplant. Scrambled Eggs with Eggplant & Garlic.
  11. Garlic.
  12. Green Beans. Fry them with Onions.
  13. Lettuce. Green or red leaf.
  14. Mushrooms. All kinds.
  15. Olives. Black, green, red.
  16. Onions.
  17. Peppers. Bell Peppers, Red, Green, Yellow Peppers, Chili Peppers, �?�
  18. Pumpkin.
  19. Radish.
  20. Salad. Romaine, Iceberg, Spring Salad Mix, �?�
  21. Shallot. Scrambled Eggs with Tuna, Green Pepper & Shallot.
  22. Spinach. Great with steak or with Eggs.
  23. Zucchini. Scrambled Eggs with Zucchini, Tomato & Ground Round.

You’ll need to balance the acidity of this diet with some of these alkaline greens.

806

If there’s a reason not to use the AD, it’s this.

807

[quote]El Sonido wrote:
If there’s a reason not to use the AD, it’s this.[/quote]

You gonna get big eating that?

808

[quote]plasticglock wrote:
El Sonido wrote:
If there’s a reason not to use the AD, it’s this.

You gonna get big eating that?[/quote]

I’ve got a 200g steak on the side if that helps. :stuck_out_tongue:

809

Ketosis becomes a nonissue after youve adapted and you take in a large CHO load on a consistent basis. Ketones are used but the emphasis is not the same as a ketogenic diet. Doc tries to distance himself from that label and call it a phase shift diet.

And as far as loading on dirtier carbs and more fat, that is HIGHLY individual. Mauro emphasizes repeatedly that this depends on your goals, bodyfat levels, and when you start to smooth out.

Best,
DH

[quote]pumped340 wrote:
El Sonido wrote:
pumped340 wrote:
lol yea theres a slight excitement about switching things up and getting more results but I gotta say the low calories is gonna blow. Unfortunately I’ve already been thinking about my big cheat day I’m gonna have and I haven’t even started yet haha.

As for training I’m gonna back off the cardio/full body intervals slightly and if fat loss stalls I’ll add it back in but I’m only going to be doing this for 4-5 weeks.

oh and I’ll be adding another 90 calorie shake on workout days. and a cup of sugar free jello every day for sanity :slight_smile: (only 10-20 calories)

I would be exactly the same with planning cheats/refeeds.

So do we get to see a before and after?

lol yea it can be kind of annoying thinking about it though, also only having 4 meals a day is so weird for me. I haven’t had less than 5 on any day for years now.

as for the before and after…we’ll see lol.

andy90 wrote:
mudpro69 wrote:
mudpro69 wrote:
Two quick questions.

  1. What is the difference between the A.D. and the Keto diet?
  2. On the A.D., what is the formula for protein and fats intake?

Thanks…

Bumpin for some feedback…

as far as i know, on keto diet you dont carb up
on AD, the % are : 60%fat, 35%protein, 5%carbs.

They’re the same thing and you do have a carb up on a keto diet (CKD).

The only actual difference between the two is that the AD suggests dirtier/higher fat carb ups. [/quote]

810

God graciously gave you Saturday and Sunday to eat all of that stuff you want. Do Him right and eat them at the appropriate time. :wink:

DH

[quote]El Sonido wrote:
If there’s a reason not to use the AD, it’s this.[/quote]

811

What happened to my “baby”?! The original thread is locked.

BTW, why didn’t anyone tell me Pauli D was so handsome. :wink:

DH

812

[quote]DH wrote:
What happened to my “baby”?! The original thread is locked.

BTW, why didn’t anyone tell me Pauli D was so handsome. :wink:

DH

[/quote]

lol, is that what we have to do to lure you over here?? :wink:

813

[quote]El Sonido wrote:
If there’s a reason not to use the AD, it’s this.[/quote]

Mmmmm I love fruit! I specifically save some of my 30 CHO for some berries every day. Blueberries are my fave, but strawberries have less carbs/gram so I can have more of those. :wink: Of course, we’re getting close to raspberry season, and those are my very, very fave! :smiley:
I do tend to get at least half of my carbs from fuit on my carb-loading days… lol

814

[quote]sunshne wrote:
El Sonido wrote:
If there’s a reason not to use the AD, it’s this.

Mmmmm I love fruit! I specifically save some of my 30 CHO for some berries every day. Blueberries are my fave, but strawberries have less carbs/gram so I can have more of those. :wink: Of course, we’re getting close to raspberry season, and those are my very, very fave! :smiley:
I do tend to get at least half of my carbs from fuit on my carb-loading days… lol[/quote]

Where I’m living at the moment there is are raspberry, gooseberry and red currant bushes. I also found some wild strawberries growing last year (teeny tiny things) and there are maybe 5 wild rose bushes for rosehip (not as delicious but very useful). Oh, and of course, there’s also a cherry tree (but the landlord nabbed them all last year).

I don’t know how much longer I’m here for though so I don’t know if I’ll be able to take advantage before I leave!

815

I’m curious as to how athletes have fared on the AD? I wrestle and I want to give the AD a real go, some of the stuff I want to know I was able to find in the book but I feel I should ask any other questions I got.

In the book they said there was a possibly to gain 5-10lbs after the Carb load but with weigh ins, even if I did my carbs up early in the week I can’t afford to be gaining that kind of weight, even if it comes off rather quick.

In the book it said that a study showed that endurance athletes showed endurance gains while using a high fat diet, did anyone find a similar result while working on there cardio and eating under the guidelines of the AD?

816

I too am wondering how athletes handled the Anabolic Diet. I was thinking about trying it out, but I don’t think my body could survive a crew workout without the instant energy of carbs.

817

[quote]DH wrote:
What happened to my “baby”?! The original thread is locked.

BTW, why didn’t anyone tell me Pauli D was so handsome. :wink:

DH

[/quote]

Not locked for any reason other than reaching the maximum number of responses.

818

They grow up so fast, don’t they? sniff sniff.

:wink:

DH

[quote]Ghost22 wrote:
DH wrote:
What happened to my “baby”?! The original thread is locked.

BTW, why didn’t anyone tell me Pauli D was so handsome. :wink:

DH

Not locked for any reason other than reaching the maximum number of responses. [/quote]

819

Im cheap and easy. I’ll admit it.

[quote]sunshne wrote:
DH wrote:
What happened to my “baby”?! The original thread is locked.

BTW, why didn’t anyone tell me Pauli D was so handsome. :wink:

DH

lol, is that what we have to do to lure you over here?? ;)[/quote]

820

[quote]DH wrote:
Ketosis becomes a nonissue after youve adapted and you take in a large CHO load on a consistent basis. Ketones are used but the emphasis is not the same as a ketogenic diet. Doc tries to distance himself from that label and call it a phase shift diet.

And as far as loading on dirtier carbs and more fat, that is HIGHLY individual. Mauro emphasizes repeatedly that this depends on your goals, bodyfat levels, and when you start to smooth out.

Best,
DH>>>[/quote]

I do best on clean carbs and a bit more fat on load days. Very individual indeed. I remember my first week almost 3 years ago now when you told me to just follow the plan as is in the book for 3 months at a bare minimum before thinking I had any idea what specific adjustments may be useful. You were absolutely correct and I was actually in my 5th month before I started having a grip on how I responded to what.

I’ve repeated that advice more times than I can count since then (giving you credit of course).

Haven’t seen Il Cazzo in a while. He did go on a v-diet splurge for a minute there a while ago though. Man I can’t imagine what that would do to ME at this point. I’ve never adapted back to carbs and have no intention of ever doing so. I don’t know if he did either. He was years in. Maybe he didn’t adapt back either.