I’d recommend a Fiber supplement to keep things movin! Also, PWO might want to bump up the glutamine if you can handle it to replenish glycogen stores.
[quote]Max888 wrote:
*NEED HELP HERE
To: Bulgarian/ Evil1/ NZ,…and any other helpful AD-ers!
You guys have been very helpful!..and now I REALLY need your help!!
Ive posted some pics of myself to show you guys how the AD has really got me quite bloated…and then i need your STRAIGHT advice on how to change things!!!
Now remember…Im NOT a bodybuilder, nor do I workout like 6 days per week!..Im just a regular guy, with a full-time job, and just starting to workout (about 3 times per week)… so BEAR that in mind when you look at my hideous physique!!! haha!! (plus I weigh about 161 lb, 6ft tall, and about 12% bf)
***===>>>Click on my name above my avatar and then click on photos - Ive posted pics there of the front, side and one of me grabbing my gut (just to show you its not mere bloating)!!! You can see how protruding this is, and it was about half this size before I started!!..and I havent eaten carbs for over a week!!!
I am really frustrated with this guys!! I went onto the AD thinking I would at least stay lean and tight… and my gut would not get bigger, esp only eating meat and veg!! Im totally lean everywhere else but my belly!!..But as you can see, I have lost definition, and my body looks as bloated as it did when I was gorging on a carb based diet!!..!?!
Ive been eating - 3000kcals per day, 300g protein, 200g fat and less than 30g CHO for last 7 days. All in accordance with % recommendations of the AD. I am happy to post some sample diet days if that gives more help?
Bulgarian - I wanted to know why you recommend I eat less protein??..Im taking the 35% level as recommended by the AD (300g protein per day). Why would lowering this be beneficial? My weight tends to fluctuate up and down only by a couple of pounds each day.
REALLY need some clarification here guys! - also should I do my carb up this coming weekend???..or wait until I know I am fat adapted??..C-O-N-F-U-S-E-D!!! 
Hope you can all help!!
Cheers
~M~[/quote]
Hey, ok don’t do anything rash. Nothing worth wile happened in an instant. You’ve just started the diet and have not yet adapted and from what you are saying we need to make some adjustments. Carb up after the 12 day low carb period has passed according to the diet, try to eat fairly clean with high percentage of calories from carbs. We’ll play with calories after the induction phase, now its important to find the foods that work for you
How much weight have you gained since you started the diet?Now as far as the diet recomendation, if you are doing 3000kcal, and following the AD that amounts to 3000x0.35/4=262g of protein and 200g fat. I recomend 220g of protein and 220g fat i think your body will adapt better. Now the extra fats should come from either olive oil or fish oil. Also as other members have already mentioned, eat fiber. Take ground flaxseeds with your shakes or psyllium husks.
Actually, can you post your daily diet as it has been for the past week or so
[quote]esk221 wrote:
I’m curious about this whole AD thing, so I threw together a theoretical meal plan. I’m about 210 now, would like to be a consideraebly leaner 200ish.
Meal 1 -
5 Whole Omega 3 Eggs
2 Slices American Cheese
5 Fish Oil Caps
2 tbsp Low Carb Ketchup
Pre-Workout -
5 g Creatine, 5 g BCAAs
Peri-Workout -
10g BCAAs
Post-Workout -
2 Scoops Metabolic Drive
5g Creatine, 5g Glutamine, 5g BCAAs, 5g Leucine
Meal 2 -
6oz Ground Bison
2oz Mixed Nuts
2 Cups Broccoli
5 Fish Oil Caps
Meal 3 -
6oz Ground Turkey
Salad w/ Romaine LEttuce, 2 tbsp EVOO, Red Wine Vinegar
5 Fish Oil Caps
Meal 4 -
2 Scoops Metabolic Drive
3 tbsp Natural PB
5 Fish Oil Caps
Meal 5 -
6oz Ground Bison
2oz Almonds
2 Cups Broccoli
5 Fish Oil Caps
Meal 6 -
6oz Ground Beef
2 tbsp Ketchup
2 Slices American Cheese
Cucumber Salad w/ 2 tbsp EVOO & vinegar
Meal 7 -
2 Scoops Metabolic Drive
3 tbsp Natural PB
5 Fish Oil Caps
How does that look? Too much protein? [/quote]
i would throw out the ketchup … unneeded temptation 
yeah i think your having too much protein and not enough fats. have you done the 12 day induction phase?
Nah, like I said it’s all theoretics at this point. I’m laying things out for the future. So swap the Ketchup out for Tobasco. Where would you reccomend I drop the protein out of?
Also, would mixing my PWO shake w/ Calorie Countdown Chocolate Milk be kosher?
MY AD DIET FOR LAST 7 DAYS
Hey Bulgarian- thanks for the reply… hope my pics didnt freak you out!! lol
Here is my EXACT diet for the last 7 days (dates at top)..the formatting sucks on this forum, but Im sure you can follow each line across reading Calories (C), Protein (P), Fat (F), and Carbs (CHO). The totals are at the bottom.
Let me know you thoughts.. (off to bed now!)
Really appreciate your HARD advice and feedback!!.. I gotta get to grips with this!!!
Cheers
~M~
…>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
24th March
Kcal/ Protein/ Fat/ CHO
4 eggs 332 25 23 2.2
100g Mackeral 177 18 11 0
1tbsp EVOO 134 0 15 0
Pork Fillet 500 45 28 0
1 can Mackeral 195 29 8 0
1tbsp EVOO 134 0 15 0
4 sausages 720 45 55.6 9
75g Kale 39 1.4 2.3 4
1 Shake 110 26 0.2 0.3
50g Cottge Chse 50 7 2 2
1tbsp EVOO 134 0 15 0
7 fish caps 83 0 7 0
3 Flax caps 27 0 3 0
TOTALS: C-2635/P-196.4/F-185.1/CHO-17.5
25th March
Kcal/ Protein/ Fat/ CHO
4 eggs 455 33 35 2.2
100g Mackeral 177 18 11 0
1tbsp EVOO 134 0 15 0
250g Lamb Mince 625 43 50 0
50g Kale 89 2.4 4.2 7.5
Broccolli50g 27 1.2 1.3 3.5
2 Sausages 360 23 28 0
Corgette 1/2
1 tbsp EVOO 134 0 15 0
250g Lamb Mince 625 43 50 0
50g Kale 89 2.4 4.2 7.5
50g Broccolli 27 1.2 1.3 3.5
30g Butter 215 0.3 24 0
1 tbsp EVOO 134 0 15 0
2 Caps Fish Oil 18 0 3 0
1 can tuna 136 32.5 0.65 0
TOTALS: C-3245/P-200/F-257.65/CHO-24.2
+============================================
26th March
Kcal/ Protein/ Fat/ CHO
4 eggs 332 25 23 2.2
150G Mackeral 266 27 17 0
1tbsp EVOO 134 0 15 0
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
400G Pork Steaks 969 120 51 0
Tuna chunks 15 8 0 0
250g Lamb Mince 625 43 50 0
Pepper 20 1 0 5
Corgette
50g Cottage Cheese 50 7 2 2
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
TOTAL: C-2899/P-283/F-188.4/CHO-9.8
====================================================
27th March
Kcal/ Protein/ Fat/ CHO
4 eggs 332 25 23 2.2
150g Mackeral 266 27 17 0
1tbsp EVOO 134 0 15 0
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
250g Lamb Mince 625 43 50 0
Pepper 20 1 0 5
Corgette
50gSpinach 8 1 0 2.4
`00g Cheese 412 26 32 0
1 tbsp EVOO 134 0 15 0
1 Shake 110 26 0.2 0.3
50ml Whipping Cream 185 1 19 1
50g Cheese 206 13 16 0
100g Spinach 19 2.2 0 0.8
340g Lamb Meatballs 928 55 72 17
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
TOTAL: C-3733/ P-272.2/F-274.6/CHO-29.3
28th March
Kcal/ Protein/ Fat/ CHO
5 eggs 415 31 29 2.2
200g Prawns 140 30 1 0
3 Fish Caps 36 0 3 0
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
1 Shake 110 26 0.2 0.3
50ml Whipping Cream 185 1 19 1
Rump steak 560 90 20 0
greens 15 2 1 4
scrambled eggs 100 13 10 1.5
cuppa tea
1 Shake 110 26 0.2 0.3
2 salmon steaks 332 56 10 0
Spinach+ Corgette 19 2 1 5
1 Shake 110 26 0.2 0.3
50ml Whipping Cream 185 1 19 1
1 tbsp EVOO 134 0 15 0
1 tbsp EVOO 134 0 15 0
TOTAL: C-2829/ P-330/F-158.8/CHO-15.9
=====================================================
29th March
Kcal/ Protein/ Fat/ CHO
5 eggs 415 31 29 2.2
1 can tuna 147 36 0.3 0
1 tbsp EVOO 134 0 15 0
Beef Mince 375g 717 83 41 0
100g Spinach 38 4 2.4 5
100g Green Beans 50 1.4 2.8 6.3
1 tbsp EVOO 134 0 15 0
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
5 eggs- RAW!! 415 31 29 2.2
375g Beef Mince 717 83 41 0
100g Spinach 38 4 2.4 5
100g Green Beans 50 1.4 2.8 6.3
1 tbsp EVOO 134 0 15 0
Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
TOTAL: C-3477/ P-326.8/F-226.1/CHO-27.6
30th March
Kcal/ Protein/ Fat/ CHO
5 eggs 415 31 29 2.2
1 can tuna 147 36 0.3 0
1 tbsp EVOO 134 0 15 0
1 tbsp EVOO 134 0 15 0
6 caps cod liver oil 70 0 6 0
3 caps flax seed 27 0 3 0
450g Turkey Mince 648 81 36 0
Red Pepper 23.8 2 1 6
Lettuce
1 tbsp EVOO 134 0 15 0
1 tbsp EVOO 134 0 15 0
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
1 tbsp EVOO 134 0 15 0
400g Chicken Breast 782 118 30 0
75g Green beans 44 1 2 6
75g Brussel Sprouts 41 2 2 5
4 caps cod liver oil 35 0 4 0
2 caps flax seed 18 0 2 0
1 Shake 110 26 0.2 0.3
1 tbsp EVOO 134 0 15 0
1 tbsp EVOO 134 0 15 0
TOTAL: C-3542.8/P-323/ F-235.7/CHO-19.8
[quote]Max888 wrote:
…
[/quote]
- Tone down the protein a bit. Aim for 1.5gm/lb and make up the rest from fat.
- Take psyllium husk (isabgol!) every-night with 1 giant glass of water
- Why are you taking the cod liver tabs and flax tabs separately?
- Count EVERY carb you ingest! An egg has 0.6gm CHO…count it.
- check your supps, most come with some fillers like rice starches and you are taking a lot every day.
- How much effort are you putting in at the gym? The AD is not a magic pill, if you over eat and laze around, you will get fat.
Not trying to push any buttons, BUT are you sure it’s just ‘bloating’? Since, you had it before as well are sure it’s not just excess fat?
Max, I just PM’d you, but I just read your post afterwards.
I would really like to see shots of you beforehand if any exist.
My eyes tell me all of that ‘loss of definition’ is pure fat. I am also increasingly curious of how much weight you’ve gained since beginning and what your caloric intake looked like before.
Evil presents a good question and adds to the point I made in my message. How hard are you working in the gym? I feel like this is a problem for more ‘regular Joes’ who frequent this site because I kind of expect a certain standard when talking to guys on here. I see Bulgarian’s contest pics and I know I can talk to him about say, training legs and we’re on the same page instead of me talking about a heavy leg workout consisting of 30min of stair stepping with pink dumbbells and he’s talking about 20 rep front squats with 365lbs as if they’re remotely similar.
Hi guys,
I’ve decided to give Thibs Regressive Ketogenic Cycle a try for 4 weeks before committing to a program like the Anabolic Diet.
I’ll be coming in here checking in and asking for your advice on my type I and II days, which are comprised of all protein and fat. Type III days are carb allowed, but quite limited as compared to the carb-up days on the AD.
Have any of you guys given this one a chance? It looks pretty progressive and I can’t seem to find many testimonials so I’ve decided to be somewhat of a trail blazer.
Check it out.
Thanks for your advice guys and keep the AD brotherhood strong!
[quote]nz6stringaxe wrote:
Max, I just PM’d you, but I just read your post afterwards.
I would really like to see shots of you beforehand if any exist.
My eyes tell me all of that ‘loss of definition’ is pure fat. I am also increasingly curious of how much weight you’ve gained since beginning and what your caloric intake looked like before.
Evil presents a good question and adds to the point I made in my message. How hard are you working in the gym? I feel like this is a problem for more ‘regular Joes’ who frequent this site because I kind of expect a certain standard when talking to guys on here. I see Bulgarian’s contest pics and I know I can talk to him about say, training legs and we’re on the same page instead of me talking about a heavy leg workout consisting of 30min of stair stepping with pink dumbbells and he’s talking about 20 rep front squats with 365lbs as if they’re remotely similar.[/quote]
hehe i wish i could do 365 for front squats Max, nz6 and evil do have a good point though. You still have to train and this diet will help you in achieving results faster but it will not work magic. Your diet looks good (except for the few days of higher calories) im a bit surprised your seeing negative results from it. The only thing as mentioned was to lower your protein a bit and consume more fiber.
Stick to the diet and weigh yourself before your carb up. Tell me how much you weighed and how your weight changed compared to before the diet. Then after your carb up, we can decrease your calories as necessary. This will work you just have to find the right balance for your body. In the meantime get some fiber and more olive oil in place for some protein. I can write down a meal plan if you want me to.
[quote]phatkins187 wrote:
Hi guys,
I’ve decided to give Thibs Regressive Ketogenic Cycle a try for 4 weeks before committing to a program like the Anabolic Diet.
I’ll be coming in here checking in and asking for your advice on my type I and II days, which are comprised of all protein and fat. Type III days are carb allowed, but quite limited as compared to the carb-up days on the AD.
Have any of you guys given this one a chance? It looks pretty progressive and I can’t seem to find many testimonials so I’ve decided to be somewhat of a trail blazer.
Check it out.
Thanks for your advice guys and keep the AD brotherhood strong![/quote]
Go straight to the AD, its more of a lifestyle. CT has good theories and i really like his stuff, but he does not follow low carbohydrate diets as a lifestyle. He only does it to achieve his goal and then goes back to more moderate carbs. the AD can give you great results and the induction phase is designed so that your body gets off from carbohydrates as main energy substrate
Max, you have gotten some great advice so far. Stick with it and get the fiber so you can pass all that food you are holding which will reduce the bloat. I’m sorry to say you are not 12% body fat. Stay with this diet though and you will get there. I agree that protein is too high for your weight and how much lean mass you are actually carrying.
Too much protein can be converted to glucose. Drop that down to like 250 grams at least.
G’day Everyone,
I’m been following the Anabolic Diet for twelve weeks now in an attempt to become leaner. Initially my progress was quite good, however, I hit a plateau approximately five weeks ago and I have been unable to progress since (i.e. my waist measurement has remained the same and there appears to be no difference in my photos). I have been trying to read through all of the original thread (i.e. part one) for ideas (I’m only up to page #55), but I think I’ve tried nearly everything.
I’ve kept my calories in the recommended range (10-12x bodyweight) whilst cycling them daily, I’ve kept the carbohydrate intake under 30g, I’ve reduced my fat intake to 50% of the total calories, and I’ve even reduced my carb-up to a single day (although, admittedly the food choices can get out of hand). I guess the next logical step would be to ensure my carb-up consists of clean foods (i.e. no junk food).
Failing that, I would have to look at reducing my calorie intake to Radical Diet limits (i.e. 1200 calories per day maximum) and introducing regular cardiovascular exercise (although I wanted to avoid this to try and maintain as much lean body mass as possible). On the flip side, it might even be worth while increasing my calories, I’m unsure. Maybe I just need to switch diets.
I’ve been determined to see myself through this plateau. However, five weeks with no progress has really made it hard for me to stay committed to the Anabolic Diet. I desperately want to become lean enough that I can start bulking without guilt, but I don’t know if I will ever get to that stage. I’ve been able to make the Anabolic Diet a part of my lifestyle, but it will mean nothing if I’m not making any progress.
Anyway, any suggestions will be greatly appreciated.
[quote]B85 wrote:
…[/quote]
Where are you at right now, body comp wise?
Where do you want to be?
Whats your workout plan like?
Are you getting at least 1gm/lb of protein?
Whats a typical days intake on weekdays? weekends?
Do you go 24 hours or 48 hours on carb-ups?
bwx12 seems kinda low. And I would keep cals high and add in more exercise rather than cut cals first.
[quote]bulgarian wrote:
Go straight to the AD, its more of a lifestyle. CT has good theories and i really like his stuff, but he does not follow low carbohydrate diets as a lifestyle. He only does it to achieve his goal and then goes back to more moderate carbs. the AD can give you great results and the induction phase is designed so that your body gets off from carbohydrates as main energy substrate[/quote]
I decided I’m still in a “cut” phase and really want to shed some of the excess fat I’m still carrying around. It’s been a many year struggle for me and I like strictly regimented programs (like the one CT prescribes) to follow and manage progress.
Getting through Velocity was pretty agonizing, and I did it, so hiking up my calories by about 500-600 a day, adding in some HIIT cardio on off-days, and still following a rigid diet (some of which follows the AD principles) seems like a better idea for me. I never keep my diet the same year round and the AD is more of a lifestyle that I wouldn’t be able to follow. First thing for me is to get down to the BF% I’m comfortable with, THEN try a different lifestyle diet. I did Atkins when I was 16-17 years old and I lost around 50 lbs. Since then I’ve hovered between 185-205 but slowly increased my muscle mass while decreasing body fat.
I’m being honest to myself and you guys when I say I am not ready to commit to a multiple month program quite yet. I’m convinced it works (through the results I’ve both read and seen) so I’ll keep it in sight and mind during the Regressive Ketogenic Cycle over the next 4 weeks. I’ll also post comparative results weekly just for your and my interest.
Hey Bulgarian, NZ, Evil1, DJS…
Thanks for the support…Thought I would reply to all of you at once - (but have PM;d a couple guys already!)
Here are my replies to the main points raised>>>>>>>>>>>>>>>>>>>>>>
FIBRE - I’ve now got some Psyllium Husk, so will get that down me every day pronto!!
BODYFAT -With regards to my bodyfat…I have some damned Tanita bodyscales that tell me one thing on athlete mode, and another thing on ‘normal mode’…so lets ditch that reading then!! Im gonna let go of this in favour of diet and exercise for now!!
EXERCISE - Okay, here I have to admit, I might be falling short. I do focus on compound exercises (squats, deadlift, pull-ups, barbell rows etc…) as well as other routines, and try and do pyramid reps.
ONE BIG ISSUE is energy during workouts! I havent felt the miracle energy rush on the AD so far, and hence my stamina in the gym could be better. I generally eat a hearty meal (at least 600kcals) 1.5hrs before training, I drink lots of water, but still lack explosive power. Coffee is out…so any suggestions here??
…
Evil1 - I will check the protein shakes for fillers, and prob cut these down too
Also, what is the issue with taking cod liver oil caps and flax caps seperately?
NZ - Ive lost weight since the AD started (a couple of kilos!), hence the concern about the build up of fat on the gut, which is certainly more so since 7 days ago.
Bulgarian - I would would appreciate your expertise, and help on devising a good diet plan after my carb up. I will PM you.
DJS - After doing all that reading on fat, I ignored the effects of too much protein, and will heed the advice to drop it. Cheers
Cheers guys…keep you posted.
~M~
B85, you’re right where I am mentally.
I’ve been following CT’s War Room Strategies for Fat Loss (on final week today) and just jumped over to Berardi’s Get Shredded Diet as it’s quite similar to AD principles.
Once the cardio/HOT-ROX/1600cal mixture was in, my results started coming.
I will mention that I’m refeeding after 9 days instead of 14. I feel my lowering of protein was pivotal. I also feel like hardcore strength training 2x a week with the other sessions being geared for fat loss was great too since I could recover more thoroughly and perform more truly.
I also try to add all the NEPA I can.
Should I assume that while ADing that protein MRPs should be avoided in lieu of whole food whenever possible?
Max
Just some advice from someone who has been on the AD for about 2 years and has no patience, give it 12 weeks. You are tracking everything way too close, especially your body comp. I know, you sound just like I did early on. I was always on the scale and measuring every spot on me. Spread it out to a week or two, that is often enough to see and make changes without driving yourself crazy obcessing(sp?) over every little detail.
Adaption takes time. The diet works, all diets work if you exercise and have a caloric deficit. The AD is special, you are eating above your maintenance level for your body and exercise level, most diets will make you fat very fast doing that, the AD doesn’t.
I dropped about 25% of my body weight(pure fat) on the AD lifting 3 times per week and doing long walks 5 times per week. If I dropped back on my exercise, which I did for a year, I stopped losing fat, but I never gained a pound and my waist still slowly went down(slowly!!!). When I added 2 short interval sessions to my workout, the fat would fall off. This diet requires effort on your part, but not near as much as other diets.
Right now I am only lifting 2 times per week full body and doing no cardio. I am gaining weight, but my waist is not growing, my belt is my measuring stick, muscle comes on easy too with the AD if that is what you want as well.
Sorry to go off on a rant, but when I am not lazy, the AD works wonders for me. When I am lazy(most of the time), it keeps me from gaining it back, no other diet has ever done that for me.
Give it some time, it is a lifestyle, like you have read hundreds of times before in both the threads. Listen to the advice on here, it is great, but ultimately what works for you will be what works for you, just give the AD a chance(few months) I feel you will appreciate it more at that time.
New to the forums here, but long time reader and lurker. I just started this diet as it was recommended to me by a friend. So I am hoping to learn from everyone here and contribute what little experience I have.
Stupid question. When one is first starting the Anabolic Lifestyle should you wait 2 weeks before your first carb day? I just want to make sure so I don’t sabotage myself.
The initial fat adaptation phase should last 12 days so your first carb up should be the second weekend. Maybe someone more experienced than myself can shed some light on the metabolic shift that is supposed to occur.