My Experience On the Anabolic Diet Part III

Nutrition
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[quote]ashylarryku wrote:
Would doing some sort of cardio during a mass phase on the AD be beneficial for keeping fat gains low? I’m thinking since you are always in a state of burning fat it would be wise to do so. Does anyone have any experience or knowledge on this?[/quote]

You COULD do some cardio…but IMO cardio is overrated, even when cutting!
Simply keep your diet tight and train smart(for your body type/goal etc)…you won’t need the cardio, rather ensure your food goes toward energy and recovery.

GJ

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[quote]Gymjunkie wrote:

[quote]ashylarryku wrote:
Would doing some sort of cardio during a mass phase on the AD be beneficial for keeping fat gains low? I’m thinking since you are always in a state of burning fat it would be wise to do so. Does anyone have any experience or knowledge on this?[/quote]

You COULD do some cardio…but IMO cardio is overrated, even when cutting!
Simply keep your diet tight and train smart(for your body type/goal etc)…you won’t need the cardio, rather ensure your food goes toward energy and recovery.

GJ[/quote]

Thanks GJ. I hopped on the treadmill this morning and ran 0.5 miles and thought “WTF, i’m deadlifting tomorrow. this is wasted energy” so i stopped :slight_smile:

663

Hey guys!

Day 7 was today, havent carbed up at all (going to wait until my 13th day to start)and have followed my diet to the T. I measure everything and log my diet in Excel, so its pretty exact.

Weighed in today at the gym, havent lost a pound. Havent gained a pound either, but my strength was uncompromised when compaired to my pre AD strength. However, people keep telling me I look like I am leaning out (people who havent seen me for a bit and dont even know I am working towards leaning out), so that has to count for something.

My maintenance calories are about 2800, so I cut them by 500 and now get ~2300 (+/- 50 cals). Is this normal for the first week on the AD? I follow CT’s Destroying the Fat principles when it comes to training and have definately left it all in the gym everytime.

When can I expect to see a decrease in weight? Maybe I am putting on some LBM while losing fat, and that is why my scale weight hasnt changed? Funny too, I measured around the biggest part of my stomach today (around the love handles) and it measured 1.5" smaller than at the beginning of the week, so that has to be good.

I dont have calipers, not going to buy any, just going to use pictures and measurements to track progress. I know the scale isnt the best measurement of progress here, but I thought I would see some difference.

664

[quote]smithers584 wrote:
Hey guys!

Day 7 was today, havent carbed up at all (going to wait until my 13th day to start)and have followed my diet to the T. I measure everything and log my diet in Excel, so its pretty exact.

Weighed in today at the gym, havent lost a pound. Havent gained a pound either, but my strength was uncompromised when compaired to my pre AD strength. However, people keep telling me I look like I am leaning out (people who havent seen me for a bit and dont even know I am working towards leaning out), so that has to count for something.

My maintenance calories are about 2800, so I cut them by 500 and now get ~2300 (+/- 50 cals). Is this normal for the first week on the AD? I follow CT’s Destroying the Fat principles when it comes to training and have definately left it all in the gym everytime.

When can I expect to see a decrease in weight? Maybe I am putting on some LBM while losing fat, and that is why my scale weight hasnt changed? Funny too, I measured around the biggest part of my stomach today (around the love handles) and it measured 1.5" smaller than at the beginning of the week, so that has to be good.

I dont have calipers, not going to buy any, just going to use pictures and measurements to track progress. I know the scale isnt the best measurement of progress here, but I thought I would see some difference. [/quote]

Sounds like your onto it!..Don’t worry about the scale man. Use visual aids(pics) and definately a measuring tape helps. Calipers are pointless, unless they are top quality and you have someone VERY experiences taking your measurement for you.

1.5" drop around the midsection is a massive drop in 7 days, GREAT work. Focus on lifting MORE everytime your in the gym. Don’t convince yourself that because your’e cutting you can lose strength. You can compfortably gain strength and with it muscle, whilst losing fat…IF you train and diet smart.

GJ

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[quote]smithers584 wrote:
Hey guys!
My maintenance calories are about 2800, so I cut them by 500 and now get ~2300 (+/- 50 cals). Is this normal for the first week on the AD? I follow CT’s Destroying the Fat principles when it comes to training and have definately left it all in the gym everytime.

I’m just learning all of this myself but I don’t think you should cut down your carbs in the initial phase. You need to give your body plenty of fat so it will adapt better.

Brian

P.S. Obviously I dont know how to quote someone yet lol

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GymJunkie - thanks for the reassurance. Yeah, the midsection is the only real concern of mine as far as fat loss goes, but I am taking measurements everywhere to track possible muscle loss/gain. I actually taped my midsection Tuesday afternoon, and then re-taped this morning, so only about 5 days. All other measurements have stayed the same, though everyone I havent seen in a while (about 5 weeks, X-mas break from college) has told me I look leaner.

I was also pleasantly suprised with my strength/energy in the gym today. I did a few more sets than usual because I started all my lifts too light, and just kept bumping the weight up evey set, I could definately see strength increase on this diet.

AirBoren - I am not following the AD diet exactly right now, I am using pretty much the diet principles from it, and using CT’s methods on the training, calorie intake, and overall fat loss aspect of it. I am hoping that this will jump start my fat loss a little quicker than AD, the AD plan by itself seems like it eases you into the diet, but I am dedicated enough to jump in head first, so we will see.

667

[quote]smithers584 wrote:
GymJunkie - thanks for the reassurance. Yeah, the midsection is the only real concern of mine as far as fat loss goes, but I am taking measurements everywhere to track possible muscle loss/gain. I actually taped my midsection Tuesday afternoon, and then re-taped this morning, so only about 5 days. All other measurements have stayed the same, though everyone I havent seen in a while (about 5 weeks, X-mas break from college) has told me I look leaner.

I was also pleasantly suprised with my strength/energy in the gym today. I did a few more sets than usual because I started all my lifts too light, and just kept bumping the weight up evey set, I could definately see strength increase on this diet.

AirBoren - I am not following the AD diet exactly right now, I am using pretty much the diet principles from it, and using CT’s methods on the training, calorie intake, and overall fat loss aspect of it. I am hoping that this will jump start my fat loss a little quicker than AD, the AD plan by itself seems like it eases you into the diet, but I am dedicated enough to jump in head first, so we will see.[/quote]

No probs bro. Re AirBorens post, I would agree to keep fats slightly higher to begin with to ensure you get fully fat adapted! HOWEVER…you can’t really argue with results, os if what you are doing is working, then keep it up!

GJ

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Maybe I should read the AD book a little closer, I did not really read anything other then the concept of why it works and some other minor stuff. Are you guys suggesting that I dont cut the calories from maintenance, and just instead drop the carbs and up the fat to meet the 2800 I need for maintenance? Or go even higher than that?

Right now I get 120g Fat, 260g Protein, 40-50g of Carbs. That leaves calories from fat and protein split nearly 50/50, and the rest from carbs to make up a total of 2300.

With this breakdown, I guess I dont see how my body would have any choice other then to become fat adapted, but I am new to all of this so please fill me in if my logic is flawed.

669

Yes,

Dr D suggest just that…when beginning the AD or similar diet, keep your “calories” the same but switch to More Protein and Fats, dropping the carbs…so in your case, 2800kcals. After 2-4 weeks of this you can assess and work out what you want to do. TYPICALLY, by simply switching the carbs kcals to more pro and fats, you will gain muscle and lose fat.

HOWEVER, if what you are doing is working really well…maybe stick with it.

GJ

670

Anyone else notice they don’t need as much sleep? Before I used to wake up to my alarm and feel tired but now I always wake up at least an hour before my alarm goes off and feel like I could get up if I had to.

671

[quote]Gymjunkie wrote:
Ok,

Sounds like your’e in a good spot, been lean, you will be even more insulin senstive!

I suggest finding the amount of food intake, in conjuction with the right training that allows you to lean out further and gain some lean mass. I would suggest undertaking something that I love doing when training once a day - Destroying the Fat, by CT. Basically, it is a mix of heavy work and lactic acid training. Geared more toward fat loss, muscle retention…but IMO if you get your diet right, you will gain some lean mass too…Do a search for it, but the schedule will/could look like this:

Day 1: Heavy Chest/Back (muscle gain workout)
Day 2: Lactic Acid circuit work(fat loss workout)
Day 3: Off
Day 4: Heavy Legs (muscle gain workout)
Day 5: Lactic acid training(fat loss workout)
Day 6: Off OR Heavy Arms/Shoulders (muscle gain workout)
Day 7: Off

It is my firm believe than when dieting or cutting you still need heavy work to retain the muscle. The above routine is a great mix that assists with both getting leaner and bigger. You COULD opt for a total lactic acid type routine, Poliquins GBC…but I would recommend something like that for someone a bit higher in bf with primary goal to lose fat. At 180lbs, 10% you are in a good spot to carry out the above routine instead.

The swimming 'be catabolic…but I would suggest simply focusing your energy in the gym lifting harder and heavier every time your’e in there.

Any other questions, I’m happy to help.
GJ

[/quote]
Hey GJ, I’v been reading a lot about the “Destroying the Fat” method of training and I’m going to be cutting soon and I want to give it a shot. I have a few questions but they closed the thread. If you are familiar with it i’d like to ask you a couple of questions, I just don’t want to on the AD thread. Is there a way to message you?

672

[quote]ajweins wrote:
Anyone else notice they don’t need as much sleep? Before I used to wake up to my alarm and feel tired but now I always wake up at least an hour before my alarm goes off and feel like I could get up if I had to.[/quote]

I’m the exact same, i hate/love it lol. I feel a lot better during the day and have more energy. On the weekends though, I can never sleep in much longer than 8. This sucks because I’m in college at KU, a huge party college. The town doesn’t even go to sleep til 5 a.m. so I wake up with nothing to do until everyone wakes up when the day is half gone lol.

673

I think I have been sleeping better as well. Usually I wake up a few times throughout the night, but since I have cut the carbs out of my diet, I either a). dont wake up or b). dont remember waking up. Either way, I find it easier to get out of the bed in the morn, and usually earlier too.

Larry - I feel you on the partying, I go to Ole Miss (The University of Mississippi) and we have been ranked in the top 3 party schools in the nation for a long time.

674

Hey guys! Long time reader that just found this thread (not in this forum that often). I’ve been on the anabolic diet since early November (with a 3 weak break during the holiday season). Started at 240 lbs (15.4% b.f)) to 210 right now with what I assume just under 10% b.f (will do official measurement in the next couple weeks, but abs are visible for the first time in my life).

If i can contribute to any questions please feel free. In the mean time I will be reading the entire forum to catch up. I plan on continuing the diet until I reach 5-7% b.f

675

Today was day 9. I realize it has only been 9 days and I am probably not even fat adapted yet, but here are my results so far.

Absolutely no difference in the pics taken today when compared to day 1 of the diet, but I guess that is to be expected to take a while, or is it?

Only measurement that is changing is around my waist, which is 1.5" smaller than day 1, but I think this has a little to do with how long I it has been since I have had food before I measure because it seems to fluctuate at different times of the day.

Also, scale weight is almost exactly the same today as it was day 1. Day 1 was 194.5 lbs, today was 194.8 lbs, same scale, same time of day, same diet.

I am extremely strict and accurate with my diet, and get typicaly around 50% fat, 40% protein, 10% carbs, for a total of 2300-2400 a day. Carbs fluctuate between 30g on non strength days to 50g on strength days.

Lifting heavy 3 times a week, hitting back/chest, legs, arms/shoulders.
2 Lactic Acid Workouts on non heavy days (one upper and one lower body) followed by 30 mins ESW (walking at 65-70% max heart rate).

Am I missing something? Should I have seen any noticeable changes by now? I know it is going to take a few months to really see any results, but I have no indication as to whether this diet is working or not, and I dont want to bullshit myself.

Any input? What are some other indicators I can look for?

Like I said, I know its only day 9, just hard to measure progress, and as an engineer I love to see hard data to measure progress.

676

[quote]Griff14 wrote:
Hey guys! Long time reader that just found this thread (not in this forum that often). I’ve been on the anabolic diet since early November (with a 3 weak break during the holiday season). Started at 240 lbs (15.4% b.f)) to 210 right now with what I assume just under 10% b.f (will do official measurement in the next couple weeks, but abs are visible for the first time in my life).

If i can contribute to any questions please feel free. In the mean time I will be reading the entire forum to catch up. I plan on continuing the diet until I reach 5-7% b.f[/quote]

Great to have another fellow ADer on the forums! Sounds like you’ve been having great experience so far. If you don’t mind, would you tell us what your daily cals have been like while cutting? And what your training/cardio has been like? I’ve been bulking and realized I gained around 6 pounds in just a few weeks with little fat, love this diet!

677

[quote]smithers584 wrote:
Today was day 9. I realize it has only been 9 days and I am probably not even fat adapted yet, but here are my results so far.

Absolutely no difference in the pics taken today when compared to day 1 of the diet, but I guess that is to be expected to take a while, or is it?

Only measurement that is changing is around my waist, which is 1.5" smaller than day 1, but I think this has a little to do with how long I it has been since I have had food before I measure because it seems to fluctuate at different times of the day.

Also, scale weight is almost exactly the same today as it was day 1. Day 1 was 194.5 lbs, today was 194.8 lbs, same scale, same time of day, same diet.

I am extremely strict and accurate with my diet, and get typicaly around 50% fat, 40% protein, 10% carbs, for a total of 2300-2400 a day. Carbs fluctuate between 30g on non strength days to 50g on strength days.

Lifting heavy 3 times a week, hitting back/chest, legs, arms/shoulders.
2 Lactic Acid Workouts on non heavy days (one upper and one lower body) followed by 30 mins ESW (walking at 65-70% max heart rate).

Am I missing something? Should I have seen any noticeable changes by now? I know it is going to take a few months to really see any results, but I have no indication as to whether this diet is working or not, and I dont want to bullshit myself.

Any input? What are some other indicators I can look for?

Like I said, I know its only day 9, just hard to measure progress, and as an engineer I love to see hard data to measure progress.[/quote]

AirBoren and I getting our degrees in engineering right now at Kansas University, awesome man. I would say just keep at it buddy. It sounds like your training hard and getting in good metabolic work, calories are also looking lowenough for someone who is over 190. Only nine days in, results should be on the way once you are well fat adapted.

678

DAY 9!!! Bro…you got to give it SOME time…9 days is certainly not enough to see a great deal of difference especially if you are not super lean to begin with. Stich with it…give it time and in 1month you should see a BIG difference. Continue getting stronger, and adding work to circuit days…deload when felling run down.

GJ

679

Yeah, I am working on my ME degree right now (2 more semesters), so I guess I am not quite a “real” engineer yet, but I have been working as one for GE Aviation for a bit now, so Im close enough haha!

Yes, I realize it is only day 9, its more so that I hate not being able to measure progress. I dont expect to “see” results, but none of my methods are showing even the slightest deviation from day 1, which is hard to except.

I am going to stick with it,no doubt. Just wondering when I am going to be able to measure results.

Thanks for the motivation though guys!

680

[quote]smithers584 wrote:
Yeah, I am working on my ME degree right now (2 more semesters), so I guess I am not quite a “real” engineer yet, but I have been working as one for GE Aviation for a bit now, so Im close enough haha!

Yes, I realize it is only day 9, its more so that I hate not being able to measure progress. I dont expect to “see” results, but none of my methods are showing even the slightest deviation from day 1, which is hard to except.

I am going to stick with it,no doubt. Just wondering when I am going to be able to measure results.

Thanks for the motivation though guys![/quote]

I’m only in my fourth semester towards my Civil Degree (doing homework as I type this, go figure ;))

Yeah man definitely keep at it. I just realized you’re still in the induction phase. Shouldn’t your calories be a bit higher? The book recommends eating around 18XBW through the induction phase to help make sure you become fat adapted.