My Experience On the Anabolic Diet Part II

Nutrition
1101

[quote]pumped340 wrote:
guillaume76 wrote:
Hello,

I’m confused about protein:fat:carbs ratio seen on this topic. An example from above :

TOTALS: 2694.5 calories, 234.35g protein, 59(33.8)g carbs, 181.55g fat 2694.55
34.79% protein 4.57% carbs 60.64% fat

Do we have to calculate the % from the grams, or from the calories ? That gives completely opposite results.

Example from above, % based on calories (rounded)
234.35g proteins = 937.4 cals = 35%
33.8g carbs = 135.2 cals = 5%
181.55g fats = 1633.95 cals = 60%
449g total = 2694.5 calories = 100%

Example from above, % based on nutrients weight :
234.35g proteins = 52.2%
33.8g carbs = 7.52%
181.55g fats = 40%
449g total = 100%

If we count like this, the fat ratio fall, for the same amount, from 60% to the lower limit 40%.

EDIT : I’ve just read one page from Anabolic Solution, and it seems it would be the % from calories, if I understand it right. I’ve always dones like that, but recently I had big doubts.

Thanks in advance.
Guillaume.

% from calories

GramboUSMC88 wrote:
Thanks DJS…Do you think this fat gain ive had was from jumping from 1500 to 2900? well the carb up i had was probly close to 6000 calories…so maybe that was the fat gain. What im looking at doing now, starting next week, is starting at 3000 and adding 200 calories every lifting day but going back to maintenance on off days. How does that look to you? And what calories and macros do you recommend for my carb up? thanks for your help

Don’t take this the wrong way but you really make me understand what people say when they call some teens OCD. You keep asking the same questions over and over and then asking people how your plans sound, then repeat over and over. I’m all for asking questions and I do it a lot but not the same ones over and over. You have to be confident in the plan your following. Obviously when you come off a really low carb diet your water is going to fluctuate more and sudden weight gain is possible. If you gain fat easily I don’t know why you would go on an “eat everything you possible could” diet. Just because carbs are low doesn’t mean you won’t gain fat.

Just follow the advice for a few weeks, and adjust in small increments as necessary.

DJS wrote:
First of all Grambo… You say you gain fat easily and you also say you just finished a diet so your metabolism will be slow. My adice is do NOT jump right into 4000 cals a day from 2900. You will gain fat. Add 200 cals a day (1400 a week) the first week. Then another 200 cals a day the second week etc. If you are gaining weight off of that then hold it.

When you stall out, add another 200 cals a day and see how that goes. The massive jumps in cals end up putting the cals in the wrong place. Especially in your situation. DH from what i have read recomends this kind of approach rather then jumping into 25 cals X bodyweight etc.

Just echoing this, but I completely agree. As I said I don’t know why you feel you need 4000 calories or where you even got that number from if your just getting off the GSD. Add a few hundred each week.

DJS, mind sharing your experiences with the AD? (how long you’ve been on it, progress, etc…)[/quote]

sorry man…just trying to learn. When alot of people give me different opinions its hard not to ask them the same question I asked someone else to get their opinion. I gess ill just have to try things out and see how my body reacts

1102

[quote]
pumped340 wrote:
% from calories[/quote]

Thanks !

I’ve modified my diet recently to include more fats than before, and I’m begining a new 12days induction phase too. The ratio (Fat/Prot/Carb) is now on off days 61%/34%/5%, and on training days 55%/40%/5%. I was more around 40% of fat before, and I want to see if my body reacts better with more fats (mainly from monounsatured and polyunsaturated fats).

Anyway good luck on your side too :slight_smile:

Regards,
Guillaume.

1103

[quote]pumped340 wrote:
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.

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]

pumped, sorry it took me so long to reply! Busy week. :slight_smile:

I’ve been on the AD for about 5 months. Sadly, I have no before/after pics, nor do I have any measurements to give you. I use the scale, but pretty much just to guage my water and glycogen loss over the week. I had lost about 45 lbs of post-baby weight prior to going on the AD, over the course of about 8 months, and since going on the AD I’ve lost about 5 lbs more. That’s scale weight, though. I can tell my body comp has changed dramatically in the past couple months though. The mirror doesn’t lie! :wink: I’ve definitely put on some muscle and shed some fat. If I were willing to cut my kcal more, I’m sure I’d see some dramatic results, but I love to eat too much. As it is, I keep my kcal slightly under maintainence and I’m hardly ever hungry.

I love the AD, I think it’s a great diet. As long as I remember to eat enough fats, my energy is through the roof and I consistantly add more weight to my lifts. I never have a problem staying under 30g CHO, eating lean meats, liquid fats, plenty of veggies, a handful of nuts, and low-carb cottage cheese. I even add a small amount of berries to my cottage chesse to satisfy my sweet tooth. :slight_smile: I tried eating the fatty cuts of meat, but it was just too gross. I add a lot of EVOO to my food as a garnish.

I keep my carb loads short, but I tend to binge. I do a 12 hour carb-up, but I pretty much stuff my face for the entire 12 hours. Lots of fruit, oatmeal, corn, beans… You get the idea. I’ll have a cheat maybe every other week, usually a dessert. I love the adaptability of the AD, I can skip a carb-up if I’ve been seriously slacking in the gym, or I can add another day if I’ve been busting my ass. I’ve been working really hard this week, so I think I might do a 36 hour carb-fest this weekend. :wink: We’ll see. I usually end up so sick of carbs by the end of my load, it’s a relief to get back to “normal” eating on my low-carb days.

[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.

Why do you wish you hadn’t, do you think it affected results or something?[/quote]

Oh no, I don’t think it affected my results at all, it was more of a mind-set for me. I would get all whiney “oh I miss carbs, boo-hoo”, and eat like 3 cups of sugar-free jello. Then I’d feel like shit and be down on the AD. Once I focused more on the foods that I enjoy eating on the AD, and less on the carbs I missed, I felt much better overall. It was totally a focus-on-the-positive thing. I do use sweeteners, I think stevia is a nice alternative to the chemical ones. And I think whatever helps you stick to the diet is what you should go with. :slight_smile:

1104

[quote]pumped340 wrote:
guillaume76 wrote:
Hello,

I’m confused about protein:fat:carbs ratio seen on this topic. An example from above :

TOTALS: 2694.5 calories, 234.35g protein, 59(33.8)g carbs, 181.55g fat 2694.55
34.79% protein 4.57% carbs 60.64% fat

Do we have to calculate the % from the grams, or from the calories ? That gives completely opposite results.

Example from above, % based on calories (rounded)
234.35g proteins = 937.4 cals = 35%
33.8g carbs = 135.2 cals = 5%
181.55g fats = 1633.95 cals = 60%
449g total = 2694.5 calories = 100%

Example from above, % based on nutrients weight :
234.35g proteins = 52.2%
33.8g carbs = 7.52%
181.55g fats = 40%
449g total = 100%

If we count like this, the fat ratio fall, for the same amount, from 60% to the lower limit 40%.

EDIT : I’ve just read one page from Anabolic Solution, and it seems it would be the % from calories, if I understand it right. I’ve always dones like that, but recently I had big doubts.

Thanks in advance.
Guillaume.

% from calories

GramboUSMC88 wrote:
Thanks DJS…Do you think this fat gain ive had was from jumping from 1500 to 2900? well the carb up i had was probly close to 6000 calories…so maybe that was the fat gain. What im looking at doing now, starting next week, is starting at 3000 and adding 200 calories every lifting day but going back to maintenance on off days. How does that look to you? And what calories and macros do you recommend for my carb up? thanks for your help

Don’t take this the wrong way but you really make me understand what people say when they call some teens OCD. You keep asking the same questions over and over and then asking people how your plans sound, then repeat over and over. I’m all for asking questions and I do it a lot but not the same ones over and over. You have to be confident in the plan your following. Obviously when you come off a really low carb diet your water is going to fluctuate more and sudden weight gain is possible. If you gain fat easily I don’t know why you would go on an “eat everything you possible could” diet. Just because carbs are low doesn’t mean you won’t gain fat.

Just follow the advice for a few weeks, and adjust in small increments as necessary.

DJS wrote:
First of all Grambo… You say you gain fat easily and you also say you just finished a diet so your metabolism will be slow. My adice is do NOT jump right into 4000 cals a day from 2900. You will gain fat. Add 200 cals a day (1400 a week) the first week. Then another 200 cals a day the second week etc. If you are gaining weight off of that then hold it.

When you stall out, add another 200 cals a day and see how that goes. The massive jumps in cals end up putting the cals in the wrong place. Especially in your situation. DH from what i have read recomends this kind of approach rather then jumping into 25 cals X bodyweight etc.

Just echoing this, but I completely agree. As I said I don’t know why you feel you need 4000 calories or where you even got that number from if your just getting off the GSD. Add a few hundred each week.

DJS, mind sharing your experiences with the AD? (how long you’ve been on it, progress, etc…)[/quote]

I’m actually not on it right now. I hopped off because we were expecting our second child. Didn’t want to be on it. No sleep getting up with the baby, prob not working out much etc. Prob going to hop back on soon. I didn’t use it as a fat loss diet as many here do. I used it to get bigger. No crazy calories or anything. I counted cals only during the week. and adjusted those as needed. Usually between 3-3.5K for me. I did it for around 4 months or so. maybe a bit more. I lost a total of only 3 lbs and lost 1.75 inches off my waist. Arm measurement went up 1/4 inch ect. This is exactly what I wanted to happen. Not sure how much of a muscle gain that comes out to but I was very impressed. All my lifts went up and I ate anything i wanted on the weekends. best diet ever. Before pics in my profile. Never got around to after pics but I was already in shape and i didn’t go down to sub 10% bodyfat so it wasn’t this crazy transformation. Just leaner and bigger.

I had a checkup more then a month after i got off the diet and my cholesterol numbers were all good. Don’t remember exact numbers at the moment.

1105

[quote]DJS wrote:

I’m actually not on it right now. I hopped off because we were expecting our second child. Didn’t want to be on it. No sleep getting up with the baby, prob not working out much etc. Prob going to hop back on soon. I didn’t use it as a fat loss diet as many here do. I used it to get bigger. No crazy calories or anything. I counted cals only during the week. and adjusted those as needed. Usually between 3-3.5K for me. I did it for around 4 months or so. maybe a bit more. I lost a total of only 3 lbs and lost 1.75 inches off my waist. Arm measurement went up 1/4 inch ect. This is exactly what I wanted to happen. Not sure how much of a muscle gain that comes out to but I was very impressed. All my lifts went up and I ate anything i wanted on the weekends. best diet ever. Before pics in my profile. Never got around to after pics but I was already in shape and i didn’t go down to sub 10% bodyfat so it wasn’t this crazy transformation. Just leaner and bigger.

I had a checkup more then a month after i got off the diet and my cholesterol numbers were all good. Don’t remember exact numbers at the moment. [/quote]

Sounds good, as you said nothing crazy but getting to eat 3-3500 calories/day while eating whatever you wanted on the weekends, losing almost 2in off your waist for only a 3lb. weight loss and arms actually growing during that time sounds solid. Nice work!

1106

[quote]pumped340 wrote:
DJS wrote:

I’m actually not on it right now. I hopped off because we were expecting our second child. Didn’t want to be on it. No sleep getting up with the baby, prob not working out much etc. Prob going to hop back on soon. I didn’t use it as a fat loss diet as many here do. I used it to get bigger. No crazy calories or anything. I counted cals only during the week. and adjusted those as needed. Usually between 3-3.5K for me. I did it for around 4 months or so. maybe a bit more. I lost a total of only 3 lbs and lost 1.75 inches off my waist. Arm measurement went up 1/4 inch ect. This is exactly what I wanted to happen. Not sure how much of a muscle gain that comes out to but I was very impressed. All my lifts went up and I ate anything i wanted on the weekends. best diet ever. Before pics in my profile. Never got around to after pics but I was already in shape and i didn’t go down to sub 10% bodyfat so it wasn’t this crazy transformation. Just leaner and bigger.

I had a checkup more then a month after i got off the diet and my cholesterol numbers were all good. Don’t remember exact numbers at the moment.

Sounds good, as you said nothing crazy but getting to eat 3-3500 calories/day while eating whatever you wanted on the weekends, losing almost 2in off your waist for only a 3lb. weight loss and arms actually growing during that time sounds solid. Nice work!
[/quote]

Thanks! Just thinking about it is making me want to hop back on after the weekend. Hmm… baby is only 3 weeks old but seems to be sleeping pretty good. Been off since June. We’ll see. I miss those super pumps on the weekends. I didn’t work out on weekends but the carbs totally jacked me up. I got more comments on how big I looked during my time on the diet than i have gotten in a long time. How’s it coming along for you?

1107

[quote]DJS wrote:

Thanks! Just thinking about it is making me want to hop back on after the weekend. Hmm… baby is only 3 weeks old but seems to be sleeping pretty good. Been off since June. We’ll see. I miss those super pumps on the weekends. I didn’t work out on weekends but the carbs totally jacked me up. I got more comments on how big I looked during my time on the diet than i have gotten in a long time. How’s it coming along for you?
[/quote]

Well I’ve only been on it for a little over a week, but I’ve done a really similar approach in the pas. First carb up is Sunday. I’m going to keep it to just the one day this time, starting when I wake up around 9am or so and stopping carbs probably about 8-9pm. I plan on hitting around 150g protein, 75g fat, 350g carbs mainly from oatmeal and pasta (and due to DH’s suggestions I’ll be throwing in veggies too). Thats gonna add up to a lot of fiber now that I think about it but I’ll probably just consider it all carbs for the carb up.

In the future though, so starting next Saturday, I plan on doing 36 hours. This seems like a good starting place since I’m trying to gain and I won’t be going wild with the carbs or anything. Still keeping it at 2700 calories and probably the ratio’s listed above on each of the 2 days. I wouldn’t be surprised if this gets cut to 12-16 hours in the future though.

1108

[quote]pumped340 wrote:
DJS wrote:

Thanks! Just thinking about it is making me want to hop back on after the weekend. Hmm… baby is only 3 weeks old but seems to be sleeping pretty good. Been off since June. We’ll see. I miss those super pumps on the weekends. I didn’t work out on weekends but the carbs totally jacked me up. I got more comments on how big I looked during my time on the diet than i have gotten in a long time. How’s it coming along for you?

Well I’ve only been on it for a little over a week, but I’ve done a really similar approach in the pas. First carb up is Sunday. I’m going to keep it to just the one day this time, starting when I wake up around 9am or so and stopping carbs probably about 8-9pm. I plan on hitting around 150g protein, 75g fat, 350g carbs mainly from oatmeal and pasta (and due to DH’s suggestions I’ll be throwing in veggies too). Thats gonna add up to a lot of fiber now that I think about it but I’ll probably just consider it all carbs for the carb up.

In the future though, so starting next Saturday, I plan on doing 36 hours. This seems like a good starting place since I’m trying to gain and I won’t be going wild with the carbs or anything. Still keeping it at 2700 calories and probably the ratio’s listed above on each of the 2 days. I wouldn’t be surprised if this gets cut to 12-16 hours in the future though. [/quote]

With only 350g of carbs you should be able to do a 36 hour carb up, but everyone is different.

I am working my way back up to a lighter 2 day carb up and eating more during the week. I have recently had good success with a very big 1 day carb up and very low calories the other 6 days during the week. It’s not what DH recommends, but it served it’s purpose for the last few weeks of dropping fat. I have been eating about 1000g of simple carbs on Saturdays, ~150g protein, and trying to keep fat to 100-125g. The idea of it was to boost metabolism, or at least keep it from slowing down as much. It works, but I wouldn’t consider it for the long term.

I have a question too. What do you guys think is best for adding calories back in after dieting so low? I have so far added 500 so I’m eating 2k a day right now. I think I will have lost 1 pound by tomorrow, for the last 2 weeks. So I think I’m still below maintenance by just a little. My goal is no longer to loose, but to maintain and then begin to gain slowly. I’m hoping to not add back all the fat I just lost. Should I just keep adding 500 cal every 2 weeks till I see it go up?

1109

First carb up today. This is what I’ve had or am going to have for the day:
-Large bowl of oatmeal
-a whey+banana shake
-spaghetti with a meatball
-Ramen noodle soup
-1 more cup
-Broccoli

This will get to 350g

I did my first weigh in since the first morning (less than 2 weeks ago):
Good
-Waistline practically the same
-weight up 1.5-2lb
-Both arms up 1/8-1/4in

Bad
-Slightly less definition around stomach
-Skinfolds significantly higher (DH, any suggestions? Measurements are saying it was basically all fat)

1110

It takes some time, bro. You’re not even adapted yet.

You kids are SO “right now”. :wink:
DH

[quote]pumped340 wrote:
First carb up today. This is what I’ve had or am going to have for the day:
-Large bowl of oatmeal
-a whey+banana shake
-spaghetti with a meatball
-Ramen noodle soup
-1 more cup
-Broccoli

This will get to 350g

I did my first weigh in since the first morning (less than 2 weeks ago):
Good
-Waistline practically the same
-weight up 1.5-2lb
-Both arms up 1/8-1/4in

Bad
-Slightly less definition around stomach
-Skinfolds significantly higher (DH, any suggestions? Measurements are saying it was basically all fat)[/quote]

1111

[quote]DH wrote:
It takes some time, bro. You’re not even adapted yet.

You kids are SO “right now”. :wink:
DH

[/quote]

Yup, definitely impatient :slight_smile: lol but no I definitely understand you can’t judge anything too quickly, I just figured I’d post up the results and thought the significant increase in skinfolds was odd.

I gotta say oatmeal on the carb up is pretty filling (which I like), but pasta…I had 2 servings and felt like I hadn’t even eaten yet, I could have easily had another 3+ servings before starting to feel full from it.

1112

Back in the saddle today! Day one of the AD. As I have done the diet for like 4.5 months before ending in June, I am skipping the induction phase and going right into 5 days on 36 hours off. I think my body will revert quickly. Pounding my 9 whole egg breakfast as i type this. It’s great to be back!

1113

[quote]DH wrote:
It takes some time, bro. You’re not even adapted yet.

You kids are SO “right now”. :wink:
DH

pumped340 wrote:
First carb up today. This is what I’ve had or am going to have for the day:
-Large bowl of oatmeal
-a whey+banana shake
-spaghetti with a meatball
-Ramen noodle soup
-1 more cup
-Broccoli

This will get to 350g

I did my first weigh in since the first morning (less than 2 weeks ago):
Good
-Waistline practically the same
-weight up 1.5-2lb
-Both arms up 1/8-1/4in

Bad
-Slightly less definition around stomach
-Skinfolds significantly higher (DH, any suggestions? Measurements are saying it was basically all fat)

[/quote]

Lol!!

Nice to finally stop in on this thread and see you are up and running DH! What a pleasant surprise…

I’m doing an AD “like” diet, save the whole pre/para/post wkout window, which is the only time I eat any cho. Of course it’s way over the 30g cho limit of the AD, but it appears to be working nicely so far. I know the AD really helped me repartition my body before, but I still can’t quite get the psychological and physical edge in workouts with it, especially the farther you get from the carb up.

SO I’m curious to you guys currently on, how are you dealing with the workout energy levels these days, and do you notice any drop in them as you get closer to your carb up?

Thanks a ton, and many, many thanks back to you DH for all your help with me a couple years ago my friend!! :slight_smile:

ToneBone

1114

Water. CHO pulls in about 2.5-3x worth of water.

Use Tuesdays or Wednesdays to judge your physique. And do so after you have a good month on the diet.

What you’re doing is akin to a newb taking his measurements right after his workout and thinking that the temporary pump actually equates to new contractile protein.

“Hey, my arms are bigger, I must have gained muscle!”. Perfect example of good observation, bad conclusion.
:wink:

DH

[quote]pumped340 wrote:
DH wrote:
It takes some time, bro. You’re not even adapted yet.

You kids are SO “right now”. :wink:
DH

Yup, definitely impatient :slight_smile: lol but no I definitely understand you can’t judge anything too quickly, I just figured I’d post up the results and thought the significant increase in skinfolds was odd.

I gotta say oatmeal on the carb up is pretty filling (which I like), but pasta…I had 2 servings and felt like I hadn’t even eaten yet, I could have easily had another 3+ servings before starting to feel full from it.
[/quote]

1115

ToneBone,
for an adapted guy with experience, which you are, I have no problems with using a targeted CHO approach. It’s all about adaptation, then adjustment.

Always glad to help.

DH

1116

Some of the craziest food combos work for me. One of my favorites is oatmeal with jelly beans. I eat a few bites of my oatmeal and throw in a few jelly beans. (I’m not putting them IN the oatmeal, just eating them along with…)

for whatever reason, if I eat this somewhat slowly, my lower biceps (yes I know…) and forearms start to get a pump.

Crazy. Thats why its both important and fun to see how your body reacts to different foods and combos and even ingestion time.

My biggest enemies are milk and pop. I love milk, but it mistreats me. I need some counseling like a woman who can’t leave her slap happy boyfriend! Evidently I like the abuse, cuz if I hit the milk I chug it half empty. It’s an all or none thing with me.

Although, my son likes to show his friends who stay the night. “Hey, watch what my dad can do!”

DH

[quote]pumped340 wrote:
DH wrote:
It takes some time, bro. You’re not even adapted yet.

You kids are SO “right now”. :wink:
DH

Yup, definitely impatient :slight_smile: lol but no I definitely understand you can’t judge anything too quickly, I just figured I’d post up the results and thought the significant increase in skinfolds was odd.

I gotta say oatmeal on the carb up is pretty filling (which I like), but pasta…I had 2 servings and felt like I hadn’t even eaten yet, I could have easily had another 3+ servings before starting to feel full from it.
[/quote]

1117

I’m about 5 weeks into this. I didn’t carb load until the 2nd weekend and have only been doing a Saturday carb load and normal AD eating on Sunday. I’ve been pretty much pigging out on Saturdays but have dropped from about 210ish to 195ish. Funny thing is most people actually think I look bigger, especially with my shirt off, but that’s probably because I’m transitioning down into the single-digits bf% so the muscles are just more visible and defined. I haven’t had a problem with energy or cravings at all and have had plenty of energy for my MMA training.

So, I’ve certainly become a believe in this type of diet, although I’m still probably another couple of months away from really starting to figure how to modify things.

1118

[quote]DH wrote:
Water. CHO pulls in about 2.5-3x worth of water.
[/quote]

Was that in reply to the skinfold measurement increases? If so, those measurements were taken before the carb up began.

[quote]DH wrote:
Some of the craziest food combos work for me. One of my favorites is oatmeal with jelly beans. I eat a few bites of my oatmeal and throw in a few jelly beans. (I’m not putting them IN the oatmeal, just eating them along with…)

for whatever reason, if I eat this somewhat slowly, my lower biceps (yes I know…) and forearms start to get a pump.

Crazy. Thats why its both important and fun to see how your body reacts to different foods and combos and even ingestion time.

My biggest enemies are milk and pop. I love milk, but it mistreats me. I need some counseling like a woman who can’t leave her slap happy boyfriend! Evidently I like the abuse, cuz if I hit the milk I chug it half empty. It’s an all or none thing with me.

Although, my son likes to show his friends who stay the night. “Hey, watch what my dad can do!”

DH

[/quote]

lol. As of now I’m keeping it clean, just oatmeal and pasta/noodles yesterday and this coming weekend I plan on doing about the same…oatmeal, ramen, spaghetti, and veggies to hit 350g. The only difference being yesterday was about 12 hours, this weekend will be 36. In the future since I’ll be at college I’ll probably allow myself one “treat” each carb up day like some pizza, waffles/pancakes, cereal, whatever…

I woke up this morning looking at least no worse than before the carb up, maybe a little better. This week is my deload week for 5/3/1 but I’m still going to go for the 36 hour carb up on Saturday though since my workouts are generally low volume anyway so between now and Sunday isn’t that many less sets. Also, I’m still doing some sprint sessions each week and since I’m keeping it at a lower/moderate level of carbs I would think I would do well extending it a little longer with the “better” carbs.

1119

Been out of monitoring this thread for a while, didn’t know it had been revived, and didn’t know that DH was back.

I ran the AD for about 5 months last year, pretty good results, although I never did very well with the carb-ups. I could never quite get them right- I was slowly gaining fat as the weeks progressed. Experimented with fats/protien on carbup, just couldn’t get it right…not to mention it was hard to judge because my water retention didn’t clear up until Thursday.

Ended up fairly low on calories throughout the week, and grew tired of the EVOO, etc. Got a new job and had a hectic schedule with provided lunch, and put on some weight due to the carb content.

Once things settled down, I went back to more of a “timed” carbohydrate diet (breakfast, during/post workout) and slimmed down again, but not to my previous AD level. I ended up reading Gary Taubes’ Good Calories, Bad Calories and decided to give the high fat thing a try again. This time I used a lot less caution and really upped the saturated fats, while slowly bringing down carbs.

I’m now at about 80 grams a day on workout days (the 30 or so you really can’t get rid of plus about 45 during workout in the form of SWF) and I really like the results. I’m never hungry, and I’m maintaining about the best shape I’ve ever been in. Taking the carbs from SWF during the workout allows me to keep intensity pretty high, and I don’t taper off throughout the week like I did on the AD.

In retrospect, I really don’t think I’m cut out for huge carb intakes, no matter what my metabolic environment. I’ve never been able to consume more than one scoop of Surge (normal) PWO without feeling like I’ve instantly become a type II diabetic- sweaty palms, horrible head rush, the works.

Never had a problem during workout though, so I think this approach is best for me. This is in no way a knock on the AD, I think it’s great, just couldn’t quite get it to work for me in the prescribed form. I won’t get everyone up in arms by claiming I’m on a “type” of the AD, as I’m sure most people here agree that 4 mini carb sessions a week is not the AD. Anyways, I’ll stop rambling and let you guys get back to real AD.

Current diet for reference/anyone interested:
6:15 2 TBSP Heavy whipping cream, water, 1 scoop Metabolic Drive, 2 Flameout
7:00 6-8 eggs scrambled, 2 small sausage patties
12:00 Large salad (greens only), shredded cheese, 4-5 eggs, 4-5 TBSP real bacon bits
4:00 Pre cooked steak strips (~6 oz), 1-2 oz cheddar cheese
5:45 Surge Workout Fuel with workout
7:30 12 oz whole milk with 1 scoop Metabolic Drive
9:30/10 Salmon/more steak strips/sausage and chicken, or similar

Never done macros and don’t count calories anymore, so not sure what it works out to. 27 years old, 5’11" former fatty at about 175 right now (small bone structure, I look like I weigh more than that)

1120

[quote]pete914 wrote:
Been out of monitoring this thread for a while, didn’t know it had been revived, and didn’t know that DH was back.

I ran the AD for about 5 months last year, pretty good results, although I never did very well with the carb-ups. I could never quite get them right- I was slowly gaining fat as the weeks progressed. Experimented with fats/protien on carbup, just couldn’t get it right…not to mention it was hard to judge because my water retention didn’t clear up until Thursday.

Ended up fairly low on calories throughout the week, and grew tired of the EVOO, etc. Got a new job and had a hectic schedule with provided lunch, and put on some weight due to the carb content.

Once things settled down, I went back to more of a “timed” carbohydrate diet (breakfast, during/post workout) and slimmed down again, but not to my previous AD level. I ended up reading Gary Taubes’ Good Calories, Bad Calories and decided to give the high fat thing a try again. This time I used a lot less caution and really upped the saturated fats, while slowly bringing down carbs.

I’m now at about 80 grams a day on workout days (the 30 or so you really can’t get rid of plus about 45 during workout in the form of SWF) and I really like the results. I’m never hungry, and I’m maintaining about the best shape I’ve ever been in. Taking the carbs from SWF during the workout allows me to keep intensity pretty high, and I don’t taper off throughout the week like I did on the AD.

In retrospect, I really don’t think I’m cut out for huge carb intakes, no matter what my metabolic environment. I’ve never been able to consume more than one scoop of Surge (normal) PWO without feeling like I’ve instantly become a type II diabetic- sweaty palms, horrible head rush, the works.

Never had a problem during workout though, so I think this approach is best for me. This is in no way a knock on the AD, I think it’s great, just couldn’t quite get it to work for me in the prescribed form. I won’t get everyone up in arms by claiming I’m on a “type” of the AD, as I’m sure most people here agree that 4 mini carb sessions a week is not the AD. Anyways, I’ll stop rambling and let you guys get back to real AD.

Current diet for reference/anyone interested:
6:15 2 TBSP Heavy whipping cream, water, 1 scoop Metabolic Drive, 2 Flameout
7:00 6-8 eggs scrambled, 2 small sausage patties
12:00 Large salad (greens only), shredded cheese, 4-5 eggs, 4-5 TBSP real bacon bits
4:00 Pre cooked steak strips (~6 oz), 1-2 oz cheddar cheese
5:45 Surge Workout Fuel with workout
7:30 12 oz whole milk with 1 scoop Metabolic Drive
9:30/10 Salmon/more steak strips/sausage and chicken, or similar

Never done macros and don’t count calories anymore, so not sure what it works out to. 27 years old, 5’11" former fatty at about 175 right now (small bone structure, I look like I weigh more than that)[/quote]

With this method do you do any weekend carb up? I also haven’t had luck with large carb ups. I have cut them down to just a few hours on Sunday in some cases. I kept them pretty clean but still was putting on some fat. I can’t have a successful bulk because I gain to much fat and have to cut again. I am interested in maybe incorporating some oatmeal or fruits during the week and not have a weekend carb up, while still basically running the AD. Any thoughts?