My Experience On the Anabolic Diet Part II

P340,
The last two years have been very difficult. We had a troubled pregnancy and ensuing medical bills, I’ve been off work for 5 months and my wife had subsequent endocrine / neurotransmitter after delivery which still linger to the present. There is alot more but you get the idea.

So, I have been a zombie and on the verge of insanity at times since of 07. Numerous times my diet was less than optimal as my wife was on bedrest and my son was in the NICU about 90 miles from home. I had to eat on the run and on what I could afford at times. And I was lucky to get a workout in a week for longs streaks at a time.

But in the end, God’s grace is still good and my youngest son is healthy and robust. My wife is improving and I am schedulued to return to work in about a month.

We prayed for 8 years and tried 3 different fertility specialists to no avail. After deciding to put it in God’s hands (and I mean that vs a casual statement used in a flip manner) and trusting in whatever He chose to provide us, we were surprised to learn we were pregnant. Even after thay had isloated what our problem was (an antiphospholipid antibody issue) and said we couldn’t conceive without direct medical help and that even then it would be a low probablility.

so, as Christians, we placed our selves in Christ’s hands and would be content with what He would or would not give. And boom, in August 07 we get pregnant. Two years after seeing the last of our fertility docs.

Well, when God gives a gift, He ALWAYS gives multiple blessings inside of a single package. Like a good Father always does. We learned to not only trust Him to provide a child but also looked to Him daily as the doctors told us there were probabilities that our child would be born with part of his spine missing, or part of his brain missing, or other terrible scenarios. This was the gravest time in my life. Both my wife and baby were in serious condition.

My wife had polyhydramnios, which is excess amniotic fluid, and had gotten to the volume of a woman carrying triplets. She couldn’t eat without throwing up and was gasping for air in her sleep. So we had to do a fluid drain. A “simple” procedure with lots of risk of abruption (placenta breaking away from the uterus and drowning the baby inside the mother). After her drain, they told her we would have to risk doing this every two weeks until full term. We were only 26 weeks. After much prayer, here levels rose again slightly, then much to the extreme surpise of both doctors (high risk pregnancy specialists who were both working with us) her AFI (amniotic fluid index) began to drop. They were cautiously optimistic as nearly all patient have the issue numerous times until term.

So by March 17th, 08, her AFI was 18.1 which was perfect for 35 weeks. Which is where we were. We came home and were elated. I took her to dinner on our way home from the specialists. That night her water broke and we were back to the Capitol in a few hours.

At his birth, the nurses rushed him to be examined for any problems, and he had to stay in the NICU until old enough to come home. The first day there he stopped breathing 20 times. The strain was beating me down like nothing I could have ever imagined over these months. My faith in Christ is not conditional. It is genuine. And each time I felt as if I was losing my mind from strain and lack of sleep I would have a new hit of stability. I know what God’s tangible grace feels like, and this was it. Each time when I thought I was going down, at the VERY last moment God would come to my rescue. He operates this way to grow us in character and faith. Adversity strengthens bonds, ask any war vet.

Trying to run our house, pay the bills while missing so much work, and taking care of our older son (11 at the time)I was barely getting sleep and ate and drank whatever people from our church would bring over. I was in survival mode.

And the story goes on…

But I’ll tell you ahead of time how it will all end: We will be blessed and will have grown, God’s name and integrity will be validated once again, and our son is not only healthy, but the strongest most vibrant child I’ve ever seen. We get comments from everyone who is around him.

Well… sorry to be so off topic, but I though I’d give you the gist of my lack of “push” the last two years.

Best,
DH

All thats left is to pull out of this financial tailspin. And since my job is very unfulfilling (BUT a blessing to have nonetheless) maybe I’ll finally claw my way to something better… after all… God is full of surpises. Usually not easy, but always good.

Thank you, sir. Much appreciated.

DH

[quote]Pauli D wrote:
DH wrote:

And, at the push of my wife, am considering doing a book of sorts on various BB issues.

Maybe…

DH

You are an eloquent writer, DH -wise and learned -experienced and educated. Self-publishing is easier than ever these days and a little push (and a few phone calls from a pal or two) and you could garner the attention of more than a few established publishing houses.

I’m backing up the better-half on this one.

Start it…Just start writing it -and see if it just doesn’t have some wings.

I know that it will!

-paul[/quote]

[quote]DH wrote:
Once you are fully adapted, then most likely no. There are folks who have to keep CHO as low as 20g during the week though. But you must see how you fare on very low carbs and you need to fully depelete yourself and experience how your body reacts to various food combos (especially on the loads).

After this, many people find hitting 40-50g IF done with high quality veggies/fruit works just as well.

DH

And remember, you can (and should) get lots of vegs and fruits on the loads in addition to your starches etc…
[/quote]

Thanks. My body seems to be tolerating 50-75g of CHO of veggies and fruits even in the low carb phase.

DH I always read about how SF jello is good to have with sugar free whipped cream or cool whip. For some reason I can’t find anything other than normal whipped cream or fat free which has even more sugar. Normal has 1g of carb/sugar per 2tbsp so 1/4 cup would only add 2-3g. Is that OK if I stay under 30g? Not that I have any cravings now but maybe for in the future.

I’d also be interested in that interval question someone posted as I’ve incorporated sprints in my training for awhile and am not sure whether to cut them out or not.

Thanks again!

[quote]DH wrote:
P340,
This would be an example of a training day. I usually like to get 5 solids in when I want to gain. 4 to maintain or even slow gain.

And I stagger my fat a bit depending on the time of day. Less as the day goes on. A bit of a smaller spike in the early afternoon before a workout (at least 2 hours before taking your pre-BCAAs.)

so…

8am Meal (50p/70f/5c) @850 cals
10am BCAA (6-10g total) 6g will provide 3g LEU which will allow a VERY significant PS increase.
10am Meal (50p/50f/5c) @650 cals
12pm BCAA (again, 6g will work very well)
2pm Meal (50p/60f/5c) @750 cals
4pm BCAA (6-10g)
6pm Meal (50g/40gf/5c) @575 cals
8pm BCAA (6g)
10pm Meal (50g/10-15gf/2c) @300cals

Counting BCAA toward my daily pro intake would yield about 275-290g pro; 230f; and about 25CHO: @3200 cals.

I don’t need much to grow on. And I get about 4000 on the load days. But at my weight, I’ve never needed huge amounts to grow on. And most people dont need to take in Berardi numbers to grow either. Its about setting up the right environment, and timing your protein pulses to maximize anabolism.

Sheer caloric bulk, while effective, is a primitive tool. It will work but its heavy and cumbersome. People eat large quantities to do two things: maximize PS, minimize breakdown. Well, the AD keeps you from breaking down muscle to fuel the machine because we aren’t CHO burners.

Those on a CHO based diet are always a few hours away from the body wanting to steal muscle to provide glucose. We don’t operate that way, making this diet very anti-catabolic with respect to muscle. And catabolic concerning fat. Perfect.

And well timed protein intake will maximize PS. So while taking a sledgehammer (huge caloric surplus) to a thumbtack WILL work, its less elegant than oh, say…a thumb. Ha…ha.

DH

[/quote]

  1. So your OK with taking in as much as 50-70g of fat in a single sitting? With my diet plan I was trying to do what you did with having less fat/calories in later meals. However I realized that with 180g of fat each meal would be about 36g of fat and to have less at night meant having 40-50g in earlier meals which I wasn’t so sure about doing.

So your saying that it would be better to move some of the fat to earlier in the day? right now my last meal has as much as my first (37g) so I could see a problem with that.

  1. As far as pulsing allowing you to gain on less calories, do you feel this approach helps gain a better muscle:fat ratio and helps people to stay leaner while gaining? Or just that you won’t have to eat as much?

I love eating so I’d actually rather eat more but as far as the muscle:fat ratio while gaining, this is by far my biggest issue with gaining so I would experiment with it for a few months after the first few weeks on the AD if you felt strongly about that. 25-40g a day is a lot though :frowning:

About the last 2 years or so, sorry to hear about all the troubles you’ve had to deal with. I’m glad that everything seems to have been working out and improving though.

Sorry for the boatload of questions suddenly but I just started and am thinking up all these things as I read the original thread lol.

These last few weeks I have been at ~2300 calories WITH 30min. or so of cardio every day. 30min. LISS after workouts and either 30min. LISS or 20min. of HIIT on off days. So total of about 3-3.5 hours of cardio a week.

Now starting today I’m raising calories by 400/day to hit 2700. I see in the original thread you say [i]"Use cardio as little as possible. You can do it 2-3x per week for 20 mins or so. The thing with cardio is that the caloric usage is not great and the hormonal stimulation is minimal and sometimes detrimental.

I prefer something of an interval activity such as tennis, biking (fast for 30 secs, slower for a few minutes), hiking on rough terrain, some street basketball, etc… These, due to bursts of anaerobic exertion, will stimulate GH and T levels in a fashion more like training.

The “best” alternative is really light weight AR sessions, too. Just don’t overdo any superfluous training to the detriment of your workouts."[/i]
so it seems the intervals are fine but should I gradually take out the cardio? That was my original plan because I didn’t think it would be smart to drop cardio all the way from 3-3.5 hours/week to only 1-1.5 while adding 400 calories as well

Thanks for clarifying

I’m not DH, but I hope I can chime in! :wink:

About intervals: I use interval training, and I’ve had no difficulty getting through it (other than it being hard by nature, lol). I do sprint/jog intervals for about 20 min, and I also add jumping jacks or jumprope between my lifting sets sometimes. Granted, I don’t do that more than once a week, but it hasn’t been a problem.

About the jello & whipped cream: for the first couple months, I tore through some jello, and I drank a lot of diet soda. Then as I became more adapted, my sugar craaving decreased dramatically. I have some jello in the fridge that’s been there for at least three weeks, uneaten.

Really the only time I get bad carb cravings is if I go waaay to long between meals or my fat intake has been very low for the day. At that point I’ll eat a nice anabolic meal and top it off with a hot cup of chai and cream. Hits the spot. Anyway, my point was, if you can tough it out without the jello & whipped cream crutch, I’d do so.

The cravings go away faster if you don’t give in to them (IMO), and I wish now that I hadn’t gone so wild with the artificial sweeteners in the beginning.

I hear ya! Jello and cool whip will get you by in a crave fit. And for me some Diet Mountain Dew and Diet Root Beer do too.

P340, you’re fine. Just keep the total where it needs to be and you’ll do well.

DH

[quote]sunshne wrote:
I’m not DH, but I hope I can chime in! :wink:

About intervals: I use interval training, and I’ve had no difficulty getting through it (other than it being hard by nature, lol). I do sprint/jog intervals for about 20 min, and I also add jumping jacks or jumprope between my lifting sets sometimes. Granted, I don’t do that more than once a week, but it hasn’t been a problem.

About the jello & whipped cream: for the first couple months, I tore through some jello, and I drank a lot of diet soda. Then as I became more adapted, my sugar craaving decreased dramatically. I have some jello in the fridge that’s been there for at least three weeks, uneaten.

Really the only time I get bad carb cravings is if I go waaay to long between meals or my fat intake has been very low for the day. At that point I’ll eat a nice anabolic meal and top it off with a hot cup of chai and cream. Hits the spot. Anyway, my point was, if you can tough it out without the jello & whipped cream crutch, I’d do so. The cravings go away faster if you don’t give in to them (IMO), and I wish now that I hadn’t gone so wild with the artificial sweeteners in the beginning.[/quote]

[quote]pumped340 wrote:
DH I always read about how SF jello is good to have with sugar free whipped cream or cool whip. For some reason I can’t find anything other than normal whipped cream or fat free which has even more sugar. Normal has 1g of carb/sugar per 2tbsp so 1/4 cup would only add 2-3g. Is that OK if I stay under 30g? Not that I have any cravings now but maybe for in the future.

I’d also be interested in that interval question someone posted as I’ve incorporated sprints in my training for awhile and am not sure whether to cut them out or not.

Thanks again!

DH wrote:
P340,
This would be an example of a training day. I usually like to get 5 solids in when I want to gain. 4 to maintain or even slow gain.

And I stagger my fat a bit depending on the time of day. Less as the day goes on. A bit of a smaller spike in the early afternoon before a workout (at least 2 hours before taking your pre-BCAAs.)

so…

8am Meal (50p/70f/5c) @850 cals
10am BCAA (6-10g total) 6g will provide 3g LEU which will allow a VERY significant PS increase.
10am Meal (50p/50f/5c) @650 cals
12pm BCAA (again, 6g will work very well)
2pm Meal (50p/60f/5c) @750 cals
4pm BCAA (6-10g)
6pm Meal (50g/40gf/5c) @575 cals
8pm BCAA (6g)
10pm Meal (50g/10-15gf/2c) @300cals

Counting BCAA toward my daily pro intake would yield about 275-290g pro; 230f; and about 25CHO: @3200 cals.

I don’t need much to grow on. And I get about 4000 on the load days. But at my weight, I’ve never needed huge amounts to grow on. And most people dont need to take in Berardi numbers to grow either. Its about setting up the right environment, and timing your protein pulses to maximize anabolism.

Sheer caloric bulk, while effective, is a primitive tool. It will work but its heavy and cumbersome. People eat large quantities to do two things: maximize PS, minimize breakdown.

Well, the AD keeps you from breaking down muscle to fuel the machine because we aren’t CHO burners. Those on a CHO based diet are always a few hours away from the body wanting to steal muscle to provide glucose. We don’t operate that way, making this diet very anti-catabolic with respect to muscle. And catabolic concerning fat. Perfect.

And well timed protein intake will maximize PS. So while taking a sledgehammer (huge caloric surplus) to a thumbtack WILL work, its less elegant than oh, say…a thumb. Ha…ha.

DH

  1. So your OK with taking in as much as 50-70g of fat in a single sitting? With my diet plan I was trying to do what you did with having less fat/calories in later meals. However I realized that with 180g of fat each meal would be about 36g of fat and to have less at night meant having 40-50g in earlier meals which I wasn’t so sure about doing.

So your saying that it would be better to move some of the fat to earlier in the day? right now my last meal has as much as my first (37g) so I could see a problem with that.

yeah. Its fine. Even 70g of fat is only 630 cals. The average joe will pack away 800-1000 cals over 3 meals

  1. As far as pulsing allowing you to gain on less calories, do you feel this approach helps gain a better muscle:fat ratio and helps people to stay leaner while gaining? Or just that you won’t have to eat as much?

I love eating so I’d actually rather eat more but as far as the muscle:fat ratio while gaining, this is by far my biggest issue with gaining so I would experiment with it for a few months after the first few weeks on the AD if you felt strongly about that. 25-40g a day is a lot though :frowning:

About the last 2 years or so, sorry to hear about all the troubles you’ve had to deal with. I’m glad that everything seems to have been working out and improving though.
[/quote]

[quote]sunshne wrote:
I’m not DH, but I hope I can chime in! :wink:

About intervals: I use interval training, and I’ve had no difficulty getting through it (other than it being hard by nature, lol). I do sprint/jog intervals for about 20 min, and I also add jumping jacks or jumprope between my lifting sets sometimes. Granted, I don’t do that more than once a week, but it hasn’t been a problem.
[/quote]
Well as I mentioned apparently the intervals are fine so really my main cardio question was about if I should gradually level it off or what. Thanks though

Out of curiosity whats your experience with the AD? (Length of time, before/after stats, etc…)

[quote]

About the jello & whipped cream: for the first couple months, I tore through some jello, and I drank a lot of diet soda. Then as I became more adapted, my sugar craaving decreased dramatically. I have some jello in the fridge that’s been there for at least three weeks, uneaten.

Really the only time I get bad carb cravings is if I go waaay to long between meals or my fat intake has been very low for the day. At that point I’ll eat a nice anabolic meal and top it off with a hot cup of chai and cream. Hits the spot. Anyway, my point was, if you can tough it out without the jello & whipped cream crutch, I’d do so. The cravings go away faster if you don’t give in to them (IMO), and I wish now that I hadn’t gone so wild with the artificial sweeteners in the beginning.[/quote]

Why do you wish you hadn’t, do you think it affected results or something?

[quote]DH wrote:
P340,
This would be an example of a training day. I usually like to get 5 solids in when I want to gain. 4 to maintain or even slow gain.

And I stagger my fat a bit depending on the time of day. Less as the day goes on. A bit of a smaller spike in the early afternoon before a workout (at least 2 hours before taking your pre-BCAAs.)

so…

8am Meal (50p/70f/5c) @850 cals
10am BCAA (6-10g total) 6g will provide 3g LEU which will allow a VERY significant PS increase.
10am Meal (50p/50f/5c) @650 cals
12pm BCAA (again, 6g will work very well)
2pm Meal (50p/60f/5c) @750 cals
4pm BCAA (6-10g)
6pm Meal (50g/40gf/5c) @575 cals
8pm BCAA (6g)
10pm Meal (50g/10-15gf/2c) @300cals

Counting BCAA toward my daily pro intake would yield about 275-290g pro; 230f; and about 25CHO: @3200 cals.

I don’t need much to grow on. And I get about 4000 on the load days. But at my weight, I’ve never needed huge amounts to grow on. And most people dont need to take in Berardi numbers to grow either. Its about setting up the right environment, and timing your protein pulses to maximize anabolism.

Sheer caloric bulk, while effective, is a primitive tool. It will work but its heavy and cumbersome. People eat large quantities to do two things: maximize PS, minimize breakdown. Well, the AD keeps you from breaking down muscle to fuel the machine because we aren’t CHO burners. Those on a CHO based diet are always a few hours away from the body wanting to steal muscle to provide glucose. We don’t operate that way, making this diet very anti-catabolic with respect to muscle. And catabolic concerning fat. Perfect.

And well timed protein intake will maximize PS. So while taking a sledgehammer (huge caloric surplus) to a thumbtack WILL work, its less elegant than oh, say…a thumb. Ha…ha.

DH

[/quote]

It sounds like your main supplementation is just BCAAs & Whey. How would you consider the expense of those, as well as your food, on the ol’ billfold? Did you stay on the diet even when you were eating cheaper/whatever folks would bring over?

I might find myself in a similar situation as I plan to go to school in Milan, which will probably throw my diet, and not to mention my training, upside down. I’m going to try though and not give up before I start. I’m sure I’ll at least have to cede my “no grains 24/7” policy (grains fatten me up, even eating a bit on weekends) on the weekends, so I can enjoy some good Italian cuisine (read: pasta).

How does someone with a fast metabolism and small appetite have sucess on this diet? Sh1t load the heavy cream, olive oil and fatty red meats?

Not yet. Just take your weight x 18 and do the induction phase. Your body will be more anabolic and less catabolic (concerning muscle) and this will help tip your environment to a more favorable setting for gaining vs being on a CHO based diet.

For some skinny guys, eating more CHO just seems to exacerbate the problem of gaining. For some, as soon as the CHO conveyor belt to your mouth stops, the body wants to cannibalize muscle.

Just watch what your body does for 6-8 weeks. Then we can add in calories easily via liquid fats. Also, the loads are a potentially high calorie time for some as well.

Adding @400 calories via 3 tbsp of olive oil is much easier than doing so with quality CHO foods. heck if you add 2-3tbsp of oil to 3 meals a day, you’ve got about 1000 extra calories just like that. Sure, you can get a 64oz big gulp of sugary CHO for calories, but that is NOT going to add muscle to you or get you leaner. Those are empty and detrimental calories, not to mention the hormonal mess it makes of your body.

DH

[quote]e55ex_b0y wrote:
How does someone with a fast metabolism and small appetite have sucess on this diet? Sh1t load the heavy cream, olive oil and fatty red meats?[/quote]

yeah, other than fish oil and vitamins and some creatine, that’s it.

Try your best to eat what you should vs what you must.

I had to eat whatever people brought under extreme circumstances financially, emotionally, and temporally. I didn’t like it a bit and tried to use my store of protein powder for as many meals as possible. But many times people made pastas (alot of it) and soups so I’d have to eat it. My money was low (less work) and my bills were insane (hospital ICU) and I just had to do what I had to. But again, I hated it and how I felt. But all things in life are a trade-off.

Id suggest you stock up on protein powder, canned nuts, olive oil (should be easy to find in Europe) and any avaiable meat and allowed veggies you can get there in Italy. Save the local CHO treats for the weekend. On this type of diet, I’ve gone down to even about 2300 cals and not lost much weight. But what you do lose will be fat anyway, so this may be a fantastic chance for you to allow circumstances to “help” you diet. Then you can really boost calories and do some lean gaining when you get back. Just keep your training up.

DH

[quote]Anabolic Bob wrote:
DH wrote:
P340,
This would be an example of a training day. I usually like to get 5 solids in when I want to gain. 4 to maintain or even slow gain.

And I stagger my fat a bit depending on the time of day. Less as the day goes on. A bit of a smaller spike in the early afternoon before a workout (at least 2 hours before taking your pre-BCAAs.)

so…

8am Meal (50p/70f/5c) @850 cals
10am BCAA (6-10g total) 6g will provide 3g LEU which will allow a VERY significant PS increase.
10am Meal (50p/50f/5c) @650 cals
12pm BCAA (again, 6g will work very well)
2pm Meal (50p/60f/5c) @750 cals
4pm BCAA (6-10g)
6pm Meal (50g/40gf/5c) @575 cals
8pm BCAA (6g)
10pm Meal (50g/10-15gf/2c) @300cals

Counting BCAA toward my daily pro intake would yield about 275-290g pro; 230f; and about 25CHO: @3200 cals.

I don’t need much to grow on. And I get about 4000 on the load days. But at my weight, I’ve never needed huge amounts to grow on. And most people dont need to take in Berardi numbers to grow either. Its about setting up the right environment, and timing your protein pulses to maximize anabolism.

Sheer caloric bulk, while effective, is a primitive tool. It will work but its heavy and cumbersome. People eat large quantities to do two things: maximize PS, minimize breakdown. Well, the AD keeps you from breaking down muscle to fuel the machine because we aren’t CHO burners. Those on a CHO based diet are always a few hours away from the body wanting to steal muscle to provide glucose. We don’t operate that way, making this diet very anti-catabolic with respect to muscle. And catabolic concerning fat. Perfect.

And well timed protein intake will maximize PS. So while taking a sledgehammer (huge caloric surplus) to a thumbtack WILL work, its less elegant than oh, say…a thumb. Ha…ha.

DH

It sounds like your main supplementation is just BCAAs & Whey. How would you consider the expense of those, as well as your food, on the ol’ billfold? Did you stay on the diet even when you were eating cheaper/whatever folks would bring over?

I might find myself in a similar situation as I plan to go to school in Milan, which will probably throw my diet, and not to mention my training, upside down. I’m going to try though and not give up before I start. I’m sure I’ll at least have to cede my “no grains 24/7” policy (grains fatten me up, even eating a bit on weekends) on the weekends, so I can enjoy some good Italian cuisine (read: pasta).

[/quote]

I started the induction phase on Saturday. I feel good although yesterdays 5/3/1 deadlift went terribly. Did some intervals today and felt good, much better than last week. Lately I’ve been tired during the middle of the day and then can’t fall asleep at night, although this has been happening for about 1-2 weeks. Really its so early I doubt anything thats happened has to do with the switch, although the deadlifts really went badly.

DH, any opinion on gradually lowering the cardio (currently doing some every day for 20min intervals or 30min. LISS) vs. dropping it to 3x a week right away?

[quote]DH wrote:

Adding @400 calories via 3 tbsp of olive oil is much easier than doing so with quality CHO foods. heck if you add 2-3tbsp of oil to 3 meals a day, you’ve got about 1000 extra calories just like that.

[/quote]
Thats one unfortunate thing about the AD, the food tastes great but it’s so calorically dense you hardly get to eat much lol. Thats why I was so shocked looking back at the original thread with some guy eating 3 bubba burgers with cheese and then 8 eggs with half a pound of bacon and cheese, etc…easily twice as much as I’m eating now and I’m at 2700 calories.

[quote]DH wrote:

Id suggest you stock up on protein powder, canned nuts, olive oil (should be easy to find in Europe) and any avaiable meat and allowed veggies you can get there in Italy. Save the local CHO treats for the weekend. On this type of diet, I’ve gone down to even about 2300 cals and not lost much weight.
[/quote]

Another weird thing about this diet. Some people I know seem to need 4000+ calories to gain with it, yet when it comes time to cut calories need to go MUCH lower in order to get significant progress it seems. More extremes needed I guess. The plus side of that though is that when calories do drop a lot your basically just dropping fat calories so you keep almost the same volume of food and just take out olive oil here and there. Also it seems like calories can vary a little more so when your out you probably don’t need to worry as much about hitting an exact calorie amount. Do you agree with that?

[quote]pumped340 wrote:
I started the induction phase on Saturday. I feel good although yesterdays 5/3/1 deadlift went terribly. Did some intervals today and felt good, much better than last week. Lately I’ve been tired during the middle of the day and then can’t fall asleep at night, although this has been happening for about 1-2 weeks. Really its so early I doubt anything thats happened has to do with the switch, although the deadlifts really went badly.

DH, any opinion on gradually lowering the cardio (currently doing some every day for 20min intervals or 30min. LISS) vs. dropping it to 3x a week right away?

DH wrote:

Adding @400 calories via 3 tbsp of olive oil is much easier than doing so with quality CHO foods. heck if you add 2-3tbsp of oil to 3 meals a day, you’ve got about 1000 extra calories just like that.

Thats one unfortunate thing about the AD, the food tastes great but it’s so calorically dense you hardly get to eat much lol. Thats why I was so shocked looking back at the original thread with some guy eating 3 bubba burgers with cheese and then 8 eggs with half a pound of bacon and cheese, etc…easily twice as much as I’m eating now and I’m at 2700 calories.

DH wrote:

Id suggest you stock up on protein powder, canned nuts, olive oil (should be easy to find in Europe) and any avaiable meat and allowed veggies you can get there in Italy. Save the local CHO treats for the weekend. On this type of diet, I’ve gone down to even about 2300 cals and not lost much weight.

Another weird thing about this diet. Some people I know seem to need 4000+ calories to gain with it, yet when it comes time to cut calories need to go MUCH lower in order to get significant progress it seems. More extremes needed I guess. The plus side of that though is that when calories do drop a lot your basically just dropping fat calories so you keep almost the same volume of food and just take out olive oil here and there. Also it seems like calories can vary a little more so when your out you probably don’t need to worry as much about hitting an exact calorie amount. Do you agree with that?
[/quote]

I’m guessing people who use the AD need to go lower because we already have CHO cut out of the bulk of our meals. When someone who eats moderate to high CHO simply eliminates them, they can lose a lot of fat right there. I know I did during the 12 day adaption phase, even though my calories were actually higher.

I’ve been on this diet since about February, and I’ve yet to gain weight during the week (and I eat a lot of food). I always end up about 3-5lbs lighter by Friday. Has anyone else been able to gain during the week?

I want to try and flip this, so I gain during the week eating my fats & pro, and either stay the same or lose a little during the weekend. Since it’s so damn hard to gain weight during the 5 days, any weight gained (even if it’s just half a pound) during that time would probably have a much better muscle to fat ratio and virtually no water retention. On weekends, my gains seem to be mostly fat and water (I know this because my calipers usually go up a couple mm from Friday night to Monday morning).

I think this also might help change my sometimes detrimental (although great for strength) mindset on the weekends, which is “TIME TO LOAD UP! EAT EAT EAT! WHAT?? ONLY 5 HOURS LEFT TO FINISH THE REST OF THESE BEANS, THOSE POTATOES, THAT AND FRUIT MIX?? DOWN THE GULLET THEY GO!” to “Just replenish the glycogen stores, and get back to low CHO.”

Well if your not gaining weight thats just a matter of calories, how much are you eating during the weekdays?

[quote]pumped340 wrote:
Well if your not gaining weight thats just a matter of calories, how much are you eating during the weekdays? [/quote]

I’m eating between 3500 and 4000 (very consistently) during the week. At 180, my 18x is 3240 and 25x is 4500. Even though I do Thib’s BCAA pulse para-workout, I’m going to try DH’s BCAA plan and see if I can gain with the calories I’m eating.

I’m not excessive with cardio either. For GPP I do hill sprints 0-2x a week, light BB complexes and recovery workout supersets (ab stability, light rowing, low back & hamstring work) 2x a week.

Over the past few months since I’ve been on the diet, my strength has been going up consistently, but I’m probably the same weight or a bit lighter than when I started.

[quote]Anabolic Bob wrote:
pumped340 wrote:
Well if your not gaining weight thats just a matter of calories, how much are you eating during the weekdays?

I’m eating between 3500 and 4000 (very consistently) during the week. At 180, my 18x is 3240 and 25x is 4500. Even though I do Thib’s BCAA pulse para-workout, I’m going to try DH’s BCAA plan and see if I can gain with the calories I’m eating.

I’m not excessive with cardio either. For GPP I do hill sprints 0-2x a week, light BB complexes and recovery workout supersets (ab stability, light rowing, low back & hamstring work) 2x a week.

Over the past few months since I’ve been on the diet, my strength has been going up consistently, but I’m probably the same weight or a bit lighter than when I started.

[/quote]

Well again, if your not gaining anything your not eating enough :wink:

DH’s plan may help you gain a little better but honestly if your not gaining AT ALL now it’s not going to change a ton most likely. Be happy your the lucky guy who can eat a ton of food on this diet. Personally I find it really easy to eat a lot on any diet but on the AD it’s incredibly easy to have a protein shake of 800 calories or so and only have to drink 1-2 cups (Just blend some protein powder and EVOO and/or cream). Personally, I’d rather just eat 12 eggs and a pound of bacon when I wake up :slight_smile:

I have been on the AD for 14 weeks now. I am starting my gaining phase but i am still stumped at how many calories and what macros i Should eat. 4000+ calories per day was recommended for my body weight (150 lbs), but when i write it all out i get 350+ grams of protein. Isn’t that too much? And going by CT’s advice, having fat at around 50% of total calories, that causes my protein to shoot up even more. What macros should i use? Any advice or tips or anything…let me know
thanks

[quote]GramboUSMC88 wrote:
I have been on the AD for 14 weeks now. I am starting my gaining phase but i am still stumped at how many calories and what macros i Should eat. 4000+ calories per day was recommended for my body weight (150 lbs), but when i write it all out i get 350+ grams of protein. Isn’t that too much? And going by CT’s advice, having fat at around 50% of total calories, that causes my protein to shoot up even more. What macros should i use? Any advice or tips or anything…let me know
thanks[/quote]

Your just starting your gaining phase now? What were you doing at 150lb. before this? As for how many calories to eat…if your not gaining you need to eat more, simple as that.

350g of protein is fine if thats how much you need as long as fat is high enough. Since you’ve been on it 14 weeks you could probably afford to drop fat to 50% although if you’re trying to gain I would keep it at 60%. This way you’ll be at 270g fat, 30g carbs, and 360g of protein. With higher fat you’ll have more fat you can take out when you eventually want to lean out.