My Experience On the Anabolic Diet Part II

Nutrition
961

First time post here, but I’ve been reading this damn thread for 2 months and still haven’t gotten through all of it, so apologies if this has been asked elsewhere:

my situation: Been doing AD for about 6 weeks now. So far, so good, definitely liking the diet and results (lost fat, gained strength, the whole bit). Now, about 2 weeks ago I went on vacay, and due to being in NYC I pretty much just called the diet off for 10 days. Oddly enough, I actually LOST about 3-4 lbs, despite my current goals of gaining, gradually but cleanly. Upon returning I immediately resumed the AD on monday, so my question is whether or not to do a (small) carb-up this weekend (I typically only do a 24-36hr carbup)? Obviously if I do it would be short (maybe 12-24hrs) and clean (blueberries, oats, whole grain pb&h, veggies and limited fruits). Should I even bother? I seem to be adapting faster already, but I don’t want to risk postponing gains any further.) any help is appreciated.

962

[quote]DH wrote:
My strength has been fine. You only experience a drop in the short term. I focus on mainly strength density per se. Not so much max poundages but keeping my training density up with good poundages. The joints can only take so much…

Cortisol is not an issue. Your body adapts its hormonal profile quickly. And we are not going CHO free for any real length of time. Even then, you adapt.

[/quote]

Well I know the body adapts but that doesn’t mean certain dietary conditions can’t cause long term problems. Not saying thats the case here but just because the body can adapt to certain things doesn’t mean nothing will be a problem

Would you mind posting your starting weight and bf% compared to now and maybe some starting and current lifts since starting the AD? How long have you been doing it by the way?

963

OK, I decided to do a little experiment here, NMQ. This is for the benefit of all. I began to wonder if you’ve ever read the material. And it frustrated me to be honest. Not a personal attack, mind you, but let me be a little direct for a moment for the good of all here. I decided I would find out how difficult it would be to just follow the advice I would have given you and simply look it up in Docs materials. Here is what I found in 15 minutes.

CONTROLLING CATABOLISM (MUSCLE BREAKDOWN)
Obviously, along with promoting muscle growth, you also want to do what you can to keep it from being broken down by minimizing the production and effects of catabolic hormones, the most critical of which is cortisone. Much of this is done naturally through the Anabolic Diet. By increasing fat, you decrease cortisone. A recent animal study found a high fat, high protein diet in concert with insulin and testosterone treatment doing just that, by reducing the effects of corticosterone on muscle protein and growth.

Along with the biochemical control of cortisone, you’ll also find the Anabolic Diet providing for psychological control. The wide mood swings and irritability you can get on a carbohydrate-based diet can also increase cortisone. In fact, psychological stress can be a prime component in its production. As discussed in the last chapter, the Anabolic Diet can greatly reduce the stress normally associated with dieting and, thus, much of the psychological source of cortisone production

There is more in the Metabolic Diet, the Anabolic solution, and on the many articles on his site.

Again, not an attack on you personally.

Best,
DH

964

Also as a bonus I’m about to lay a slap down on all the gurus and their fault finding with Mauro’s work. I’m in the mood for a little fun via vindicationÃ?¦ This is also for everyone on how to PROPERLY load and those who state “it doesn’t work” or “I got fat” etc…

Ever notice how many people criticize the diet about its duration of loading. IF they read the book(s) and knew what they were talking about then they would realize how foolish they make themselves look.

Even gurus here on T-Nation cite this issue and the “fact” that Mauro doesn’t discriminate between foods as their two main problems with the AD. Well here is a direct quote from the 1995 Anabolic Diet book:

“Though we list 36-48 hours as the period during which you should carb load on the weekends,this could be cut back to as low as 24 hours for people like this. The important thing is, experienced bodybuilders can tell when they’ve had enough. They feel puffy and bloated and can even sense the fat coming on. At that point it’s time to stop and go back to restricting the carbohydrates (emphasis by the Doc)
This point will vary widely from person to person.”

And when you get to the weekend, do what you want! Get satiated on the foods you want. Satisfy those cravings. Some people will go overboard at the beginning of the diet and eat until they’re nearly sick. Most will overdo to some degree, but this is fine. It gets easier as you go. Once they’ve been on the diet awhile, they won’t have that strong desire for ice cream or lasagna anymore. They’ll eat it but they won’t pig out and, as they start adjusting their diets and dialing them in for maximum muscle growth, they’ll begin to see some real gains and acquire some real knowledge about the way their body works, and how adjustments can be made to achieve their goal"

“Later, in the supplement section of this book, we’ll talk about the importance of fish in the diet as a hedge against any possible health problems. Look to add fish and other foods to your diet to obtain some balance and make the diet more interesting and effective.”

“You’ll have to feel your way through the diet to see what’s best for you. And, always, look for alternatives and variety where possible.”

“Personal experience and individual body chemistry will have a great deal to do with how you structure the diet. Above, we stress that different people will have differing responses to the carb loading portion of the diet, and that the length of that carb-loading period may vary greatly as a result. The 30 gram carbohydrate limit is also not written in granite. It serves as a good guide, but some people may find that they can increase carb intake to as high as 40 grams per day and still do fine. Others may find that anything over 20 will make them feel sluggish. You have to experiment here”

“Again, it’s important to realize that individual experimentation will play a large role in aspects of the Anabolic Diet. The diet should be varied to provide the optimum level of performance and success for the individual . We’re all different to some degree according to body chemistry and needs. No two human beings are alike. No two human beings will execute this diet entirely alike, either.”

"EXPERIMENT WITH FOODS
Basically, the Anabolic Diet’s 5-day, 2-day week is almost like getting a person in shape for a contest every week. In the weekend carb loading part of the diet, you’ll find out exactly how many hours you can load up on carbs before you begin to smooth out and lose your contest look. When you get to your pre-contest phase, you really won’t have to make many changes. You’ll be doing the same thing you’ve been doing for the last several weeks in the cutting phase. You’ll go off the high fat, high protein diet and carb up to dramatically increase the glycogen and water inside the muscle cell.

You want them swollen and big, but you’ll cut off the carbs before you begin to reservoir extra-cellular water or fat and smooth out. During the cutting phase, you’ll also want to be refining contest preparation. Play with the kinds of foods you eat on the weekends to see what gives you maximum muscle size. You’ll know on Tuesday or Wednesday morning if what you’ve been eating is right for you. If it is, you’ll be looking good. Muscles will be huge and you’ll be cut up with a nice, pronounced vascularity.

If you don’t look good, you’ll know you did something wrong. Go back and rework your diet the next weekend and see if you can get some improvement. That’s the beauty of this diet. By the time a contest approaches, you’ve already perfected your contest diet by practicing it during the cutting phase. On the old carb diet, you did this only once. On this diet, you do it every week during the cutting phase, and you become an expert in how to manipulate your body for a contest. Experiment with high and low-sugar foods and percentages of fat intake on these weekends.

See what they do for you. Treat each weekend as if your contest were imminent. That way you’ll know what it takes to come into a contest looking your best. You’ll also experience an increase in confidence because you’ll know what to expect from your body and how to get it contest ready"

“AND KEEP IN MIND THE POSSIBILITY OF SUBSTITUTING MONO AND POLYUNSATURATES WHERE POSSIBLE IN YOUR DIETARY CHOICES. In terms of daily food intake, try to mix it up. Don’t stick entirely with the red meat and animal fats.”

"SHORT-TERM LOADING ON WEEKENDS
Some people may complete one day of carb loading on the weekend and find themselves feeling poorly. They’re tired, sleepy, and feel like they’re retaining fluid and smoothing out quickly. If this is so, go back on the high fat diet on Sunday. This will make the diet a 6-day high fat, 1-day high carb experience, but if this works for you then it’s the way to go. Again, the length of carb loading depends on the individual. The important thing is to experiment with the length of your weekend carb load and learn what’s best for you. Eating foods very high in glycemic value with less fat will generally lead to a shorter, more intense carb load. You’ll almost certainly start to smooth out and retain water sooner, usually before the 24 hour mark.

By using lower glycemic foods and more fat, you’ll take longer to load. You may want to experiment with both of these approaches to see what works best for you. (See Chart on Page 68)Keep in mind that it’s important to document aspects of the diet and its effects on your body. It may be inconvenient or even painful, but if you’re interested in getting the most out of your training, you’ve got to chart your progress and responses to changes in the diet. Make notes to yourself on when you began to smooth out during the weekend, what you were eating, how many calories, and any other essential information. Leave a trail for yourself"

Nuff said. Next time someone criticizes this… you know they’re blowing smoke…

965

And how many times have you heard to severely limit fat while loading? Not the way to go¦

“The same principle is involved during the carb loading phase of the diet.
You still need fat. If you don’t give it fat, protein will get eaten up as energy. You also have to remember that the body will try to transform any fat available to storage fat if you limit fat. It says basically, I’m not going to get rid of this stuff because I may need it down the road. You limit fat in your diet, and your body wants to lay it on as a way of keeping it around. You end up cutting dietary fat but not body fat.”

966

And some good advice for the road: "And, as if the diet wasn’t simple enough, there’s also a great deal of flexibility built into it. It’s made to order for THE INDIVIDUAL. We know that each person is different, both physically and psychologically. You can’t give everyone the same exact diet and expect them to all respond in the same manner to it.

That’s why we’ve urged you to experiment with the diet in earlier chapters. If used properly, it will get you into contest shape better than any diet you’ve tried before. What I’ve done is give you the basic principles of the diet. It’s up to you to adjust and shape the fine points of its operation to your own unique physique and mind. In fact, any part of this diet can be modified to fit the needs of the individual, as long as you stay in the fat burning mode.

What I suggest is that you stick to the diet as spelled out in the book very rigidly for the first 2 months. You’ll need that long to learn about the diet and how your body responds to it. You may want to adjust your caloric intake at times during those 2 months, but you should stick to the basics for 60 days"

Hmmm…now where have I read that before? :wink:

Time for bed fellas… until next time.

967

NMQ, I actually made a big post answering about me peronally. Then that part of your question was gone on the thread so I edited it out.

I’m 100 pounds bigger and moderately lean. Thats by choice so I can gain and keep strength. my wasit is 34". Not bad for 260+ at 5’9". Folks seem to be impressed, (especially that Brit I saw at Disneyworld a whle back. Very complimentary)and I get alot of comments. So… in the interest of not boring myself, that will have to suffice.

I don’t wear a marble-sack under pot lights for a reason. I highly value modesty and civility. And as a Christian the egotism often associated with and rampant in BB doesn’t appeal to me in the slightest. Just as an unnecessary side note. :wink:

Best,
DH

968

I’m way tired. Forgive the poor grammar and spellings. Geesh…

969

I’ve been tweaking the AD a bit, as I’ve been on it for a few months and feel like I can interpret the diet’s effect on my body. That’s one of the things I love about the AD - when you eliminate the crazy side-effects from CHO, you can read your body so much easier!

Anyway, I had been feeling tired, cranky, and craving dirty carbs for a few weeks. So I increased my fat intake by about 30g a day, and I feel so much better! I think it was a matter of not enough kcal and fat to supply the energy I need. I was scared to add more kcal at first, but the benefits have put my fears to rest.

And I finally let go of my resistance to “dinnner foods” at the breakfast hour, and I’ve been having ground beef with mushrooms in the morning. I found Pauli’s post about timing protein sources very interesting! My morning workout has been much stronger!

Thank you DH, Pauli, and Trib for continuing to share your experience with the AD. I may not post often, but I devour every word like a freshly grilled steak. :wink:

970

So how would one do this at higher bf%? If I’m at 15% body fat I definitely can’t tell that I’m “smoothing out” just from how I look like someone who was <10% might be able to.

[quote]DH wrote:
And how many times have you heard to severely limit fat while loading? Not the way to goâ?¦

â??The same principle is involved during the carb loading phase of the diet.
You still need fat. If you donâ??t give it fat, protein will get eaten up as energy. You also have to remember that the body will try to transform any fat available to storage fat if you limit fat.

It says basically, â??Iâ??m not going to get rid of this stuff because I may need it down the road.â?? You limit fat in your diet, and your body wants to lay it on as a way of keeping it around. You end up cutting dietary fat but not body fat.â??
[/quote]
This doesn’t make sense to me at all. If we’re eating a ton of fat during the week our bodies begin to run on it for energy more so than normal. Hench why he mentions that you can cut fat to about 40% once your adapted so you use more body fat.

I understand he’s said you can actually still use fat as fuel during a carb load because it’s still what your body is used to but doesn’t that mean keeping lower fat would increase how much fat you get from your body fat? It seems you could lose more bodyfat that way (or prevent gaining some back better)

And why would your body possibly use protein as fuel? If it wants glucose it has all the carbs your eating and if it wants fat it has dietary fat and “unlimited” body fat

[quote]DH wrote:
NMQ, I actually made a big post answering about me peronally. Then that part of your question was gone on the thread so I edited it out.

I’m 100 pounds bigger and moderately lean. Thats by choice so I can gain and keep strength. my wasit is 34". Not bad for 260+ at 5’9". Folks seem to be impressed, (especially that Brit I saw at Disneyworld a whle back. Very complimentary)and I get alot of comments. So… in the interest of not boring myself, that will have to suffice.

I don’t wear a marble-sack under pot lights for a reason. I highly value modesty and civility. And a Christian the egotism of BB doesn’t appeal to me in the slightest. Just as an unnecessary side note. :wink:

Best,
DH[/quote]

Yea 34in waist at 5’9 and 260 certainly is really impressive. As is a 100lb gain, how long did that take you?

Out of curiosity how much are you eating during the week and carb loads in terms of each macronutrient??

971

Oh crap. I just lost my entire response and it was complete. UGH. Here goes again. I see your quandry so let me help you out.

  1. Determine how many cals you need to stay at present weight. use a log book for a few days if you don’t know this

  2. keep this caloric level and change your macros to fit the diet. I like a near 1:1 ratio of protein and fat grams. 200g pro and 200g fat for a 160-180lb guy for example. And keep CHO under 30g. Watch EVERY label of ANYTHING you put in your mouth. Trace carbs are everywhere.

  3. Keep your cals at this level during the load. So if you need 2500 cals per day during the week, then keep it the same during the load. For now anyway.

  4. Eat veggies/salad at EVERY meal. Fiber powder will do in a pinch too, but we’d like it to come from quality foods vs a container. But the container is fine too.

  5. Eat the veggies/salad FIRST at each meal. This will help reduce the total amount you eat and lower the glucose release rate of the rest of your meal.

  6. Eat quality CHO on the loads. Baked potatoes, sweet potatoes, peas, beans, rice, pasta, oatmeal, some of that brick like amish bread, and all the berries and fruits you want. The best choices are HIFWAC. High fat and water content. Melons, grapefruit, etc..

But its all good on the load. Then you can add in a treat. You wont have much room and consequently wont do much damage. Also, you wont find your cravings are out of control with the veggies and quality CHO in you already.

  1. Get 1-2g of EPA/DHA with each meal. Get a higher concentration formula so you won’t have to take so many capsules. This will help with insulin reponse and nutrient partitioning (<-- isn’t that a Met-Rx trademarked phrase. ha ha)

  2. Take 1-2tbsp of vinegar with each meal. This is strong stuff so chase it down with some water or tea. It will give a warm sensation in the throat and gut. It is slightly acidic and will assist with digestion as well as acid reflux problems. Because it is acidic, your body will secrete less endogenous HCL. Vineagar helps alkalize your system via a feeback loop of sorts.

  3. Drink only a few ounces of liquid with a meal. Drinking more makes many some people smooth out faster. You can drink all you want between meals and about 30 mins after the meal. Dont forget your lemond wedge. Its your friend. :wink:

  4. Add a large chunk of lemon to your water or tea or diet beverage on the loads. Lemon will drop the glycemic response to the meal much like vinegar. I poke a large lemon wedge with my spoon until the pulp is floating around my drink.

  5. Avoid sugary drinks. I may have one during a load, but I usually pay for it. It gives me a buzz then a crash. And if I’m really lucky, a special trip to the toilet as well.

  6. Avoid milk and much ice cream. Milk is notorious for making most people smooth out rapidly. And the bloating as well. Many people don’t have the enzymes to digest it well once they pass about 2 years of age.

  7. Cut the load off at 33 hours to start. Saturday at 8am - Sunday at 5pm. If you follow the above advice then you should be able to handle this duration well most likely. use a protein, fiber, moderate fat meal (say 10-15g) around 8pm on Sunday to allow your body to clear the glucose and reestablish fat burning sooner.

  8. Consider training on the loads. This is a good way to put the CHO to use and slow down any smoothing issues. I used to train on Sunday afternoon. You could try Sat,Sun - Tue, Wed or Sun, Mon - Wed, Thur. You can load better and longer with some training thrown in if smoothing out is a problem for you.

  9. If you train on the loads, then use a bit higher reps near the load. For example if you do a heavy/light rotation, then put your 10-15 rep days on the weekend, and your 4-8 days at mid week. Once you’ve fully adapted this is not an issue, but many people do well with this set up.

  10. If you have a hard time telling when you smooth out then try these spots: Fingers, and face. My fingers swell when I drink milk and sugary drinks and eat junk. This is the first place on my body to send me a bad signal.

For some its the face. Watch yourself and ask a friend or spouse to watch for signs as well. They can tell on your face faster than you can. Now if it happens after a few hours of loading, then its your choise of foods vs the duration. If this is the case then review the above and make sure you are following it all.

On the fat during loads issue, Doc is emphasizing that if you strip fat from the load, you will begin to use ingested protein for gluconeogenesis unless you keep a conveyor belt of CHO coming in. Is a worst case scenario example. Keep in fat moderate (25-35%) is best. Dont seek it out as you do during the week, but dont’ SHUN it during the load as so mamy others espouse.

Your body will use fat as the primary fuel for at least 24 hours during a load, while it fills the muscle and liver. After that, it used CHO and fat together and we are getting closer to topping out. But if you follow the rules above, you’ll likely do just fine.

I started this at about 160. It took from 95 to 03 to get to 240.

The only secret to success is consistency. Not volume. Not intensity. Not esoteric training concepts.

Have a decent program (perfect is neither necessary nor possible)
Train each bodypart no sooner than 48 hours later and no later than 5 days later.
Keep your volume per session managable. Say 25-60 reps per bodypart overall.

Eat a small surplus of only about 200-500 above maintenance
Try to add work when you can to your training sessions. BUT don’t push it every workout like you always hear. That only works for beginners or on paper.
Sleep well and don’t party often.

Now apply that for 3-5 years and you will see a big difference.

Best,
DH

Oh. I only eat about 3500 during the week and maybe 4000 on the loads. I don’t need all that much to grow. Especially if I don’t want to get too fat. This is highly individual.

972

Also here are some additional things to help with loads. From Cy’s old taming insulin article.

Vitamin E

Good ol’ vitamin E. It’s been shown to be great for a number of things, especially its role as an antioxidant. However, in one study, ten healthy, human subjects and fifteen non-insulin dependent diabetics were given 1,350 IU per day for four months.

In both healthy and diabetic subjects, vitamin E supplementation was shown to improve glucose tolerance and insulin sensitivity.(33) This is yet another reason to start taking vitamin E if you aren’t already doing so. A dosage of around 800-1400 IU should be sufficient.

Magnesium

Yep, there’s no limit to what magnesium can do. I make mine go to the clubs and pick me up some hot ladies, which saves me a lot of time! The problem here is that people aren’t consuming enough in their diet or are supplementing with terribly absorbed forms, rather than aspartate or another Krebs cycle intermediate.

Magnesium has some profound effects on insulin and glucose metabolism. In fact, it was found that insulin-mediated glucose disposal was decreased in normal human subjects with relatively low plasma magnesium levels.(34)

It also improved glucose metabolism and when combined with vanadyl, it had a synergistic effect on improvement of both glycogen synthesis and insulin sensitivity.(35, 36) As far as dosages, take around 350-600 milligrams of the aspartate form per day, but make sure not to consume it with any calcium.

Zinc

Yep, not only does zinc play an integral part in sex hormone production, but it also plays many roles in insulin utilization, secretion, and synthesis. It was even shown to improve insulin levels in Type I and Type II diabetics.(39)

Since it’s just an overall important mineral, it should be supplemented into the diet at around 20-30 mg per day. Just make sure to get the aspartate form and never take it with a phytate-containing fiber, as it binds to the zinc and basically renders it useless.

(By the way, if you’re taking a quality ZMA supplement from a company like Twinlab, Biotest, or EAS, then you’ve got the zinc and magnesium thing covered. According to Victor Conte, the scientist who formulated the stuff, other companies such as Met-Rx, Designer Protein and Optimum Nutrition are not selling “authentic” ZMA and therefore, it may not be as bioavailable

Potassium

Potassium supplementation has been shown to improve insulin sensitivity, responsiveness, and secretion.(37,38) While it’s commonly found in foods, you could still benefit from some additional supplementation, just don’t get crazy and get some prescription K+ salts. As far as dosages go, 1-2 grams is enough, since going overboard on K+ supplementation can be dangerous and can lead to some nasty and potentially deadly side effects.

Alpha Lipoic Acid

ALA has been shown to be both water and fat soluble, as well as having potent antioxidant effects. Furthermore, it’s had some pretty astounding affects on both insulin sensitivity and glucose disposal.(40, 41) It’s also unique in that it’s been shown to increase glucose storage in muscle tissue, and not in adipose tissue. Therefore, it seems to increase sensitivity in muscle tissue only. Take around 600 mg per day in divided dosages.

Taurine

This amino acid is quite necessary for muscle tissue and has actually been shown to increase insulin sensitivity and lower the amounts of intra-abdominal adipose tissue.(42) That’s the fat underneath your abs that some doctors call “heart attack fat.” Not only this, but taurine possesses some anti-catabolic properties as well. I can’t give exact dosages at this time, but around 2-6 grams should be sufficient.

Vanadyl Sulfate

While this mineral has been in some bodybuilders’ cupboards for years because of it’s “real world” effects on getting a pump, it’s fallen by the wayside in the past few years. This is probably because of the “inconclusive” evidence as to whether it works or not. Although it was found recently that vanadyl doesn’t modify the actions of insulin to stimulate glycogen synthesis, it does improve glucose utilization.(43)

It was therefore concluded that vanadyl must act at other steps of insulin action, which would explain the lack of evidence for modifying glycogen storage. I’d say that if it works for you, keep using it. The dosage is around 30mg per day.

Vanadyl sometimes doesnt do so well though.

DH

973

DH, every once in a while I see a really knowledgeable poster who is constantly willing to help others. Cephalic_carnage and ScottM are 2 I’ve noticed in the past. I’m seeing now your definitely one of those guys too. Kudos.

Do you have an opinion on Lyle McDonalds UD2?

974

Wow thats a lot, did you just write that out now or get it from somewhere? I’ll try to break my questions up along the post so it’s easier.

[quote]DH wrote:

  1. Eat veggies/salad at EVERY meal. Fiber powder will do in a pinch too, but we’d like it to come from quality foods vs a container. But the container is fine too.

  2. Eat the veggies/salad FIRST at each meal. This will help reduce the total amount you eat and lower the glucose release rate of the rest of your meal.
    [/quote]
    Are these for everyday or just the carb load? I’d be eating a set amount of calories generally anyway so I don’t think it would matter in terms of reducing how much I eat. The glucose rate could be good though, never heard of eating a lot of veggies during a carb load.

This is something I was going to do this time around since last time I stuck with almost entirely high GI carbs for about 700g of carbs or more (cereal, waffles, ff ice cream, etc…)

Does it matter what kind of Vinegar (balsamic, distilled, apple cider, etc…)?

For these 2, does it matter if they make you smooth out faster if the carbs are the same? I thought being able to see when your smoothing out was to show you when you’ve had enough carbs but if those just make you seem smooth without being too much carbs would it matter, especially if you have a set amount your going to be eating anyway?

And I’m originally keeping both of these days at the set ~2700 calories (or whatever maintenance is) overall?

Could you explain what you mean here? I understand you can’t push to absolute failure and beyond every workout and whatnot but you should be shooting for progress each time and pushing yourself correct?

[quote]
Oh. I only eat about 3500 during the week and maybe 4000 on the loads. I don’t need all that much to grow. Especially if I don’t want to get too fat. This is highly individual. [/quote]

Wow thats all? That seems like nothing for 240+lb person. Are you doing cardio? A lot of people mention how they can eat higher calories while on a keto/AD type diet…to gain anyway. What did you need when you were only 160-170lb and how do your AD calories relate to how much you need during a higher carb diet? I thought I was going to get to be eating a lot :frowning: lol

975

…

976

I think I just quoted something…if that post shows up ignore it because I don’t know what just happened with that

977

[quote]DH wrote:
2. keep this caloric level and change your macros to fit the diet. I like a near 1:1 ratio of protein and fat grams. 200g pro and 200g fat for a 160-180lb guy for example. [/quote]

Just looking at this from a difference (haven’t done AD myself), I guess that means that more than 2x of your calories are going to come from fat vs protein. That’s cool?

978

Wow, just like old times.

Encyclopedic posts from DH. Good stuff indeed.

I should clarify I think, that when I say a bit more cho around training I’m talking about like a quarter cup of milk to make my shakes creamier and a heaping tablespoon of pumpkin on Mon. and Wed. and Mon. is leg day. I was in my 5th or maybe 6th month before I even did that

979

[quote]Tiribulus wrote:
I get a little extra carbs in my shakes which I drink before, during and after training [/quote]

[quote]Tiribulus wrote:
Now, the only real tweak is getting maybe 40 or 50 extra grams in my shakes and I’m not quite as careful about trace cho in stuff like nuts for instance [/quote]

Wouldn’t that be 40-150g extra carbs each workout day? (depending on if you meant 40-50g in each shake or total between the 3).

980

[quote]pumped340 wrote:
Tiribulus wrote:
I get a little extra carbs in my shakes which I drink before, during and after training
Tiribulus wrote:
Now, the only real tweak is getting maybe 40 or 50 extra grams in my shakes and I’m not quite as careful about trace cho in stuff like nuts for instance

Wouldn’t that be 40-150g extra carbs each workout day? (depending on if you meant 40-50g in each shake or total between the 3).
[/quote]

I was guessing for the shakes which would be 2 weekdays a week and Saturday which is both a load day and push day. Actually I put a tablespoon of black strap molasses in my shakes as well which is about 10 grams. I haven’t sat down and figured any numbers for so long I don’t actually know precisely. I was thinking 40 or 50 grams per shakes on 2 weekdays. Now that I think a bit more it’s probably not that much. I have no actual carbs any other times though. Meaning I just eat what I eat and whatever trace carbs are in eggs, flax meal, nuts, veggies etc. that I eat all the time is my carb intake. The only time I intentionally add carbs at all is in my shakes.

I might figure out what I’m actually getting again one day soon. I honestly don’t remember the last time I added it all up. I just got used to the routine and haven’t figured anything recently. I think the last time was when I figured my calorie intake overall which would be about a year or so. A huge part of my diet is that glop I linked to a couple pages ago.