My Experience On the Anabolic Diet Part III

[system]

[quote]GramboUSMC88 wrote:
For anyone who is interested. I have been searching for what combination of foods calories and macros would work best for a long time now. Switching my bacon, ground beef, and sausage to local tip sirloin was one of the best things i have done thus far on the AD. Steak, eggs and broccoli are in pretty much every meal of mine. I eat anywhere from 4700 to 5000 calories on training days but look just like i did when i was cutting. I also cut out cheese because of the lactose(bloating).[/quote]

When you did this did you replace it with an equal amount of fat? For instance if the ground beef gave you 20g of fat and 20g of protein did you add EVOO or something to the steak to make up for the lower fat content? If not then maybe it was just the lower fat in general that helped?

and it looks like your saying you’ve leaned out since the initial fat gain you seemed to have had when starting? Damn 5000 calories, must have a crazy metabolism.

as for cheese, there’s like 0-1g of lactose per serving for normal cheddar cheese so not sure how much that could do…unless you meant a higher carb content cheese? Just speculating here.

[quote]Pauli D wrote:
JamesBrawn007 wrote:
I think equally important, if not more so, is the length and type of carb up. I maintain the traditional 48-hour, anything goes, free for all is at best counter-productive and at worst plain unhealthy. I never got past 15% BF on that system.

Oh absolutely. I agree with you there.
The carb-up is important, you bet. It’s too easy to mess up a week’s worth of really good work with a sloppy carb-load, absolutely accurate.

But…once you get those two major elements figured out, the AD is easy, breezy, lemon peezy![/quote]

This is something I’m trying to manipulate. Right now I seem to be at a stand-still. Weight has stayed about the same for a few weeks now so I’m going to add calories soon (even though I have more fat than I’d like, I don’t have enough muscle) but not sure where to add them. I’m already at about 310-320g of protein per weekday (150f/310p usually) so I figured it wouldn’t be helpful to add even more. So would I just add fat even though I’m like 14% right now? I was also thinking carb up days would be a good time to add calories and am currently at 75f/350c/160p for both Saturday and Sunday.

[GramboUSMC88]

[quote]pumped340 wrote:
GramboUSMC88 wrote:
For anyone who is interested. I have been searching for what combination of foods calories and macros would work best for a long time now. Switching my bacon, ground beef, and sausage to local tip sirloin was one of the best things i have done thus far on the AD. Steak, eggs and broccoli are in pretty much every meal of mine. I eat anywhere from 4700 to 5000 calories on training days but look just like i did when i was cutting. I also cut out cheese because of the lactose(bloating).

When you did this did you replace it with an equal amount of fat? For instance if the ground beef gave you 20g of fat and 20g of protein did you add EVOO or something to the steak to make up for the lower fat content? If not then maybe it was just the lower fat in general that helped?

and it looks like your saying you’ve leaned out since the initial fat gain you seemed to have had when starting? Damn 5000 calories, must have a crazy metabolism.

as for cheese, there’s like 0-1g of lactose per serving for normal cheddar cheese so not sure how much that could do…unless you meant a higher carb content cheese? Just speculating here.

Pauli D wrote:
JamesBrawn007 wrote:
I think equally important, if not more so, is the length and type of carb up. I maintain the traditional 48-hour, anything goes, free for all is at best counter-productive and at worst plain unhealthy. I never got past 15% BF on that system.

Oh absolutely. I agree with you there.
The carb-up is important, you bet. It’s too easy to mess up a week’s worth of really good work with a sloppy carb-load, absolutely accurate.

But…once you get those two major elements figured out, the AD is easy, breezy, lemon peezy!

This is something I’m trying to manipulate. Right now I seem to be at a stand-still. Weight has stayed about the same for a few weeks now so I’m going to add calories soon (even though I have more fat than I’d like, I don’t have enough muscle) but not sure where to add them. I’m already at about 310-320g of protein per weekday (150f/310p usually) so I figured it wouldn’t be helpful to add even more. So would I just add fat even though I’m like 14% right now? I was also thinking carb up days would be a good time to add calories and am currently at 75f/350c/160p for both Saturday and Sunday.[/quote]

Well i Just started my excel chart over again. All of my foods on a training day are steak, eggs, olive oil, broccoli, Almonds, Fish oil, BCAAs and creatine. And my last training day was 4950 cals, 320g fat, 386g protein, 26g carbs. All i do is switch around the amounts of each food everyday, for example i will get 2160 cals from eggs and 1140 from steak on one day and the next day i will get 1900 cals from steak and 1440 cals from eggs. This week was the only week i have broken 2x body weight for protein. On my off days i drop way back down to 2700-2900 (whatever my body weight is that day x18). That Probly has alot to do with me leaning out. Before on off days i would eat just as much as i did on training days.

[system]

[quote]GramboUSMC88 wrote:
pumped340 wrote:
GramboUSMC88 wrote:
For anyone who is interested. I have been searching for what combination of foods calories and macros would work best for a long time now. Switching my bacon, ground beef, and sausage to local tip sirloin was one of the best things i have done thus far on the AD. Steak, eggs and broccoli are in pretty much every meal of mine. I eat anywhere from 4700 to 5000 calories on training days but look just like i did when i was cutting. I also cut out cheese because of the lactose(bloating).

When you did this did you replace it with an equal amount of fat? For instance if the ground beef gave you 20g of fat and 20g of protein did you add EVOO or something to the steak to make up for the lower fat content? If not then maybe it was just the lower fat in general that helped?

and it looks like your saying you’ve leaned out since the initial fat gain you seemed to have had when starting? Damn 5000 calories, must have a crazy metabolism.

as for cheese, there’s like 0-1g of lactose per serving for normal cheddar cheese so not sure how much that could do…unless you meant a higher carb content cheese? Just speculating here.

Pauli D wrote:
JamesBrawn007 wrote:
I think equally important, if not more so, is the length and type of carb up. I maintain the traditional 48-hour, anything goes, free for all is at best counter-productive and at worst plain unhealthy. I never got past 15% BF on that system.

Oh absolutely. I agree with you there.
The carb-up is important, you bet. It’s too easy to mess up a week’s worth of really good work with a sloppy carb-load, absolutely accurate.

But…once you get those two major elements figured out, the AD is easy, breezy, lemon peezy!

This is something I’m trying to manipulate. Right now I seem to be at a stand-still. Weight has stayed about the same for a few weeks now so I’m going to add calories soon (even though I have more fat than I’d like, I don’t have enough muscle) but not sure where to add them. I’m already at about 310-320g of protein per weekday (150f/310p usually) so I figured it wouldn’t be helpful to add even more. So would I just add fat even though I’m like 14% right now? I was also thinking carb up days would be a good time to add calories and am currently at 75f/350c/160p for both Saturday and Sunday.

Well i Just started my excel chart over again. All of my foods on a training day are steak, eggs, olive oil, broccoli, Almonds, Fish oil, BCAAs and creatine. And my last training day was 4950 cals, 320g fat, 386g protein, 26g carbs. All i do is switch around the amounts of each food everyday, for example i will get 2160 cals from eggs and 1140 from steak on one day and the next day i will get 1900 cals from steak and 1440 cals from eggs. This week was the only week i have broken 2x body weight for protein. On my off days i drop way back down to 2700-2900 (whatever my body weight is that day x18). That Probly has alot to do with me leaning out. Before on off days i would eat just as much as i did on training days.[/quote]

Wow thats a huge difference in calories. Due to DH’s Advice I’ve been at 2700 calories every day but soon when adding calories I was planning on just increasing my workout day calories (2 week days and the 2 carb up days) so eventually there will be more of a difference but not to that degree as of now. Some questions if you don’t mind:

1. When you were just eating the same amount each day how much was that for calories and each macro?

2. What are your macros like on off days?

3. For your training days could you list the amounts of each food you eat? Thats gotta be a ton of eggs and steak (expensive?)

4. What do your carb ups look like?

5. Whats your weight at now compared to starting?

lol that started at 2 and I kept thinking of more. Thanks

[pech24]

Hey do you guys know where I can get a copy of the Anabolic Diet? I searched it on google and I am not sure which one to follow…

[DJS]

[quote]pech24 wrote:
Hey do you guys know where I can get a copy of the Anabolic Diet? I searched it on google and I am not sure which one to follow…[/quote]

The anabolic diet is no longer in print. It can be found online as a scanned version. But there are updated books. Look for “The Anabolic Solution for Boduibuilders” or “TAS for powerlifters”

[GramboUSMC88]

[quote]pumped340 wrote:
GramboUSMC88 wrote:
pumped340 wrote:
GramboUSMC88 wrote:
For anyone who is interested. I have been searching for what combination of foods calories and macros would work best for a long time now. Switching my bacon, ground beef, and sausage to local tip sirloin was one of the best things i have done thus far on the AD. Steak, eggs and broccoli are in pretty much every meal of mine. I eat anywhere from 4700 to 5000 calories on training days but look just like i did when i was cutting. I also cut out cheese because of the lactose(bloating).

When you did this did you replace it with an equal amount of fat? For instance if the ground beef gave you 20g of fat and 20g of protein did you add EVOO or something to the steak to make up for the lower fat content? If not then maybe it was just the lower fat in general that helped?

and it looks like your saying you’ve leaned out since the initial fat gain you seemed to have had when starting? Damn 5000 calories, must have a crazy metabolism.

as for cheese, there’s like 0-1g of lactose per serving for normal cheddar cheese so not sure how much that could do…unless you meant a higher carb content cheese? Just speculating here.

Pauli D wrote:
JamesBrawn007 wrote:
I think equally important, if not more so, is the length and type of carb up. I maintain the traditional 48-hour, anything goes, free for all is at best counter-productive and at worst plain unhealthy. I never got past 15% BF on that system.

Oh absolutely. I agree with you there.
The carb-up is important, you bet. It’s too easy to mess up a week’s worth of really good work with a sloppy carb-load, absolutely accurate.

But…once you get those two major elements figured out, the AD is easy, breezy, lemon peezy!

This is something I’m trying to manipulate. Right now I seem to be at a stand-still. Weight has stayed about the same for a few weeks now so I’m going to add calories soon (even though I have more fat than I’d like, I don’t have enough muscle) but not sure where to add them. I’m already at about 310-320g of protein per weekday (150f/310p usually) so I figured it wouldn’t be helpful to add even more. So would I just add fat even though I’m like 14% right now? I was also thinking carb up days would be a good time to add calories and am currently at 75f/350c/160p for both Saturday and Sunday.

Well i Just started my excel chart over again. All of my foods on a training day are steak, eggs, olive oil, broccoli, Almonds, Fish oil, BCAAs and creatine. And my last training day was 4950 cals, 320g fat, 386g protein, 26g carbs. All i do is switch around the amounts of each food everyday, for example i will get 2160 cals from eggs and 1140 from steak on one day and the next day i will get 1900 cals from steak and 1440 cals from eggs. This week was the only week i have broken 2x body weight for protein. On my off days i drop way back down to 2700-2900 (whatever my body weight is that day x18). That Probly has alot to do with me leaning out. Before on off days i would eat just as much as i did on training days.

Wow thats a huge difference in calories. Due to DH’s Advice I’ve been at 2700 calories every day but soon when adding calories I was planning on just increasing my workout day calories (2 week days and the 2 carb up days) so eventually there will be more of a difference but not to that degree as of now. Some questions if you don’t mind:

1. When you were just eating the same amount each day how much was that for calories and each macro?

2. What are your macros like on off days?

3. For your training days could you list the amounts of each food you eat? Thats gotta be a ton of eggs and steak (expensive?)

4. What do your carb ups look like?

5. Whats your weight at now compared to starting?

lol that started at 2 and I kept thinking of more. Thanks

[/quote]

sure thing man;

1. It was around 3440 cals, 50% fat, 37.9% pro, 2.2% carbs

2. Well on off days like today, It was 2800 cals, 68.9% fat, 22% pro, and 4.0% carbs, I’m not to worried about these days (Macro wise) because its such a difference in calories im not guna get fat from having 70% fat with only 2800 cals down from 5000 cals for only a day.

3.Well like i said i change it up everyday, but on a steak leading day its 5 servings of 227g of tip sirloin and anywhere from 18 to 22 eggs(depending on what eggs i have) and on an egg leading day anywhere from 22 to 30 eggs and 3 servings of 227g tip sirloin. Its really not that expensive the tip sirloin is only $3.30 or something per pound (as compared to Wal-Mart gound beef $3 a pound) and the eggs are around $2.50 or so for 18.

4. I am a very disciplined person, What 16 year old wakes up at 4:30 every morning so he can eat a huge breakfast and lift before school? but when Saturday comes around and i have my bowl of organic oat cereal with rice milk it goes down hill from there. I keep it clean but do not keep track of anything. And i drink apple cider vinegar before meals (really does help with bloating). I have cut out all wheat and lactose(also really helped with the bloating). I only load from when i wake up Saturday till Saturday night. And it has gotten me through my week of working out. I just can’t stay disciplined after those sweets start tasting so damn good! ha

5. Since starting the AD? Well i didn’t keep any records till June 15 and i weighed 150, and this morning (fully depleted) I weighed 155.6. But that wasn’t all a bulk. I haven’t been trying to gain for these last 18 weeks. All my measurements have gone up considerably, Didn’t get a tape until July 5, So i can imagine if i were to have measured when i started and compared to now there would be quite an increase

[system]

[quote]GramboUSMC88 wrote:
sure thing man;

1. It was around 3440 cals, 50% fat, 37.9% pro, 2.2% carbs

2. Well on off days like today, It was 2800 cals, 68.9% fat, 22% pro, and 4.0% carbs, I’m not to worried about these days (Macro wise) because its such a difference in calories im not guna get fat from having 70% fat with only 2800 cals down from 5000 cals for only a day.
   [/quote]

OK so it seems from this and your workout day macros your definitely doing higher fat (>60%) with more moderate protein.

3.Well like i said i change it up everyday, but on a steak leading day its 5 servings of 227g of tip sirloin and anywhere from 18 to 22 eggs(depending on what eggs i have) and on an egg leading day anywhere from 22 to 30 eggs and 3 servings of 227g tip sirloin. Its really not that expensive the tip sirloin is only $3.30 or something per pound (as compared to Wal-Mart gound beef $3 a pound) and the eggs are around $2.50 or so for 18.

Wow do your parents pay for that? I’m thinking you might know if it’s a problem but I’ve read from CT and others how eating a lot of the same foods each day can cause you to become allergic to them (to varying degrees), mainly milk, eggs, etc…

4. I am a very disciplined person, What 16 year old wakes up at 4:30 every morning so he can eat a huge breakfast and lift before school? but when Saturday comes around and i have my bowl of organic oat cereal with rice milk it goes down hill from there. I keep it clean but do not keep track of anything. And i drink apple cider vinegar before meals (really does help with bloating). I have cut out all wheat and lactose(also really helped with the bloating). I only load from when i wake up Saturday till Saturday night. And it has gotten me through my week of working out. I just can’t stay disciplined after those sweets start tasting so damn good! ha

I used get up at that time every morning throughout high school lol, but yea most kids thought I was crazy to get up so early. So you mentioned sweets, mainly some sugary/junk foods after the oatmeal?

I’m considering switching to 1 day myself with a little more carbs but for now I have been doing the slower 2 day approach and those days I seem to look best (but for obvious reasons so it’s tough to judge by just that)

[quote]
5. Since starting the AD? Well i didn’t keep any records till June 15 and i weighed 150, and this morning (fully depleted) I weighed 155.6. But that wasn’t all a bulk. I haven’t been trying to gain for these last 18 weeks. All my measurements have gone up considerably, Didn’t get a tape until July 5, So i can imagine if i were to have measured when i started and compared to now there would be quite an increase[/quote]

Sounds good

Out of curiosity were you always a lean guy? You mentioned how you had to cut with the GSD so I would initially think no but your pretty damn lean and can eat a ton without getting fat it seems.

[wuballz]

Hi I’ve been reading a lot of the forums and didn’t come across answers yet. I am currently about half way though part 2 of this thread. I’ve been on this diet for about 2 weeks now.

Its going good but i am very constipated. I am on a 2700 calorie diet. 185 g fat,240 protein and under 25 carbs.

I eat around 6 cups of salad a day, (lettuce or spinach ) One serving of Twinlab,fibersol capsules,and 2 table spoon of flax meal before bed. That should be around 20-25 grams of fiber but im still constipated. Any help is appreciated guys.

[GramboUSMC88]

[quote]pumped340 wrote:
GramboUSMC88 wrote:
sure thing man;

1. It was around 3440 cals, 50% fat, 37.9% pro, 2.2% carbs

2. Well on off days like today, It was 2800 cals, 68.9% fat, 22% pro, and 4.0% carbs, I’m not to worried about these days (Macro wise) because its such a difference in calories im not guna get fat from having 70% fat with only 2800 cals down from 5000 cals for only a day.

OK so it seems from this and your workout day macros your definitely doing higher fat (>60%) with more moderate protein.

3.Well like i said i change it up everyday, but on a steak leading day its 5 servings of 227g of tip sirloin and anywhere from 18 to 22 eggs(depending on what eggs i have) and on an egg leading day anywhere from 22 to 30 eggs and 3 servings of 227g tip sirloin. Its really not that expensive the tip sirloin is only $3.30 or something per pound (as compared to Wal-Mart gound beef $3 a pound) and the eggs are around $2.50 or so for 18.

Wow do your parents pay for that? I’m thinking you might know if it’s a problem but I’ve read from CT and others how eating a lot of the same foods each day can cause you to become allergic to them (to varying degrees), mainly milk, eggs, etc…

4. I am a very disciplined person, What 16 year old wakes up at 4:30 every morning so he can eat a huge breakfast and lift before school? but when Saturday comes around and i have my bowl of organic oat cereal with rice milk it goes down hill from there. I keep it clean but do not keep track of anything. And i drink apple cider vinegar before meals (really does help with bloating). I have cut out all wheat and lactose(also really helped with the bloating). I only load from when i wake up Saturday till Saturday night. And it has gotten me through my week of working out. I just can’t stay disciplined after those sweets start tasting so damn good! ha

I used get up at that time every morning throughout high school lol, but yea most kids thought I was crazy to get up so early. So you mentioned sweets, mainly some sugary/junk foods after the oatmeal?

I’m considering switching to 1 day myself with a little more carbs but for now I have been doing the slower 2 day approach and those days I seem to look best (but for obvious reasons so it’s tough to judge by just that)

5. Since starting the AD? Well i didn’t keep any records till June 15 and i weighed 150, and this morning (fully depleted) I weighed 155.6. But that wasn’t all a bulk. I haven’t been trying to gain for these last 18 weeks. All my measurements have gone up considerably, Didn’t get a tape until July 5, So i can imagine if i were to have measured when i started and compared to now there would be quite an increase

Sounds good

Out of curiosity were you always a lean guy? You mentioned how you had to cut with the GSD so I would initially think no but your pretty damn lean and can eat a ton without getting fat it seems. [/quote]

Yes, they do pay for it, Compared to what i was eating before the AD its really not much more expensive. I was kind of a fat kid, not extremely over weight or anything. Once i started lifting and got into diet and nutrition i slowly got leaner. I haven’t heard of the food allergy thing, hmm i will have to look it up. But i try not to eat any of the foods i eat on training days (4 days a week) on off days and the carb load.

The sweetest thing i will eat is Cliff bars, no sugary drinks or anything. But that oat cereal i found is all organic and i eat anywhere from 1 to 2 boxes of it on a load (among many other things). No, i have never been a lean guy at all, I have been trying to see my abs ever since 5th grade ha. Once i came across the AD i finally found a way that worked. My avatar was taken after week 2 of the GSD (Which was week 13 of the AD style eating) and now at the end of the week eating 4500 to 5000 cals on training days i look the same(hopefully i bit bigger tho)

[system]

[quote]GramboUSMC88 wrote:

Out of curiosity were you always a lean guy? You mentioned how you had to cut with the GSD so I would initially think no but your pretty damn lean and can eat a ton without getting fat it seems.

Yes, they do pay for it, Compared to what i was eating before the AD its really not much more expensive. I was kind of a fat kid, not extremely over weight or anything. Once i started lifting and got into diet and nutrition i slowly got leaner.

I haven’t heard of the food allergy thing, hmm i will have to look it up. But i try not to eat any of the foods i eat on training days (4 days a week) on off days and the carb load. [/quote]
So no steak and eggs on off days? What do you eat instead?

[quote]
The sweetest thing i will eat is Cliff bars, no sugary drinks or anything. But that oat cereal i found is all organic and i eat anywhere from 1 to 2 boxes of it on a load (among many other things).[/quote]
OK, sounds good. Really wondering how many carbs you’re taking in but as you said you don’t know.

No, i have never been a lean guy at all, I have been trying to see my abs ever since 5th grade ha. Once i came across the AD i finally found a way that worked. My avatar was taken after week 2 of the GSD (Which was week 13 of the AD style eating) and now at the end of the week eating 4500 to 5000 cals on training days i look the same(hopefully i bit bigger tho)

Wow you sound a lot like me, Woke up 4:30am during highschool to workout, started trying to lose weight and see my abs since exactly 5th grade too, but I can’t say I started as lean as in your avatar or have stayed as lean as when I started on the AD. I was also never really fat but from the way it sounds it seems like I was a little “fatter” to begin with, probably not a huge difference though.

DH, Pauli and Trib…starting after next weeks deload I’m thinking of doing something similar with waving calories. I’m at 2700/day now so maybe 3200 on workout days (4 days/week) and 2200 on off days (3 days/week). Opinions? I’ve been on the AD about 5 weeks now, will be 6+ by that point.

[GramboUSMC88]

[quote]pumped340 wrote:
GramboUSMC88 wrote:

Out of curiosity were you always a lean guy? You mentioned how you had to cut with the GSD so I would initially think no but your pretty damn lean and can eat a ton without getting fat it seems.

Yes, they do pay for it, Compared to what i was eating before the AD its really not much more expensive. I was kind of a fat kid, not extremely over weight or anything. Once i started lifting and got into diet and nutrition i slowly got leaner.

I haven’t heard of the food allergy thing, hmm i will have to look it up. But i try not to eat any of the foods i eat on training days (4 days a week) on off days and the carb load.
So no steak and eggs on off days? What do you eat instead?

The sweetest thing i will eat is Cliff bars, no sugary drinks or anything. But that oat cereal i found is all organic and i eat anywhere from 1 to 2 boxes of it on a load (among many other things).
OK, sounds good. Really wondering how many carbs you’re taking in but as you said you don’t know.

No, i have never been a lean guy at all, I have been trying to see my abs ever since 5th grade ha. Once i came across the AD i finally found a way that worked. My avatar was taken after week 2 of the GSD (Which was week 13 of the AD style eating) and now at the end of the week eating 4500 to 5000 cals on training days i look the same(hopefully i bit bigger tho)

Wow you sound a lot like me, Woke up 4:30am during highschool to workout, started trying to lose weight and see my abs since exactly 5th grade too, but I can’t say I started as lean as in your avatar or have stayed as lean as when I started on the AD. I was also never really fat but from the way it sounds it seems like I was a little “fatter” to begin with, probably not a huge difference though.

DH, Pauli and Trib…starting after next weeks deload I’m thinking of doing something similar with waving calories. I’m at 2700/day now so maybe 3200 on workout days (4 days/week) and 2200 on off days (3 days/week). Opinions? I’ve been on the AD about 5 weeks now, will be 6+ by that point. [/quote]

well i definitely don’t eat any steak but i do eat some eggs, I would like to work it out so i would just eat chicken and EVOO but i do eat some eggs on off days now, Because i can’t eat Peanut butter for all my meals. Well as for the carbs I’m positive im getting at least 800g But no more than 1800g carbs.

haha i thought i was the only one who did that. I just dont have time to hit the gym after school. I guess the best thing i have learned thus far is that something that works for someone else will probably not work for you and you have to keep trying things till you find what works.

[system]

[quote]GramboUSMC88 wrote:
well i definitely don’t eat any steak but i do eat some eggs, I would like to work it out so i would just eat chicken and EVOO but i do eat some eggs on off days now, Because i can’t eat Peanut butter for all my meals. Well as for the carbs I’m positive im getting at least 800g But no more than 1800g carbs.

haha i thought i was the only one who did that. I just dont have time to hit the gym after school. I guess the best thing i have learned thus far is that something that works for someone else will probably not work for you and you have to keep trying things till you find what works.[/quote]

Oh damn I was not expecting it was that much carbs lol. Just the one day so that makes a little more sense but you sure seem to be able to eat a ton without gaining a lot of fat for someone who used to overweight. Are you doing a lot of high volume training or HIIT or something?

Out of curiosity, what made you decide to go from constant calories to such a large difference between workout and off days?

[andyr]

For those bulking on the anabolic diet.

I have been bulking on the Anabolic Diet for over 15 months and I would like to share my experiences.

To my understanding, the main advantage of bulking on the Anabolic Diet is such that it is flexible and easy to follow. I think once you start trying to micro-manage everything, and questioning everything you do, it really defeats the purpose of going on such a life style in the first place.

You may as well bulk on a high carbohydrate diet. Also, for those with no real understanding of carbohydrates and how to count them, again I don’t see the AD as very suitable.

From the perspective of a novice lifter, I think I would have done just as well bulking on a high carbohydrate diet.

I think the testosterone thing is a bit over stated, as well as the supposed surge in energy after the 2 day carbohydrate load. In my opinion, it is not really a good reason why you should choose to bulk on the AD.

For highly insulin resistant individuals I can see how the AD can be beneficial. I would imagine some people can feel lethargic on carbohydrates, but for me I don’t think it would have mattered.

I think Mauro Di Pasquale likes to call the AD a phase shift diet because your alternating between high fat and high carb thus creating some type optimal hormonal environment.

From the perspective of a novice bulking, where ones goals is to add as much mass as possible, I am not really sure whether the AD is that advantageous. I think a higher carbohydrate approach is much more flexible during the mass phase for novices.

I guess what I am saying is, if you are bulking, highly insulin resistant, or can imagine yourself consistently eating a LOT of meat, then the AD is probably for you.

I think the key is whether you can imagine yourself consistently eating this way for a long period of time.

Personally I am going to finish bulking on the AD, as soon as I reach my desired squat, and then slowly return to high carbohydrate life style most likely.

[GramboUSMC88]

[quote]pumped340 wrote:
GramboUSMC88 wrote:
well i definitely don’t eat any steak but i do eat some eggs, I would like to work it out so i would just eat chicken and EVOO but i do eat some eggs on off days now, Because i can’t eat Peanut butter for all my meals. Well as for the carbs I’m positive im getting at least 800g But no more than 1800g carbs.

haha i thought i was the only one who did that. I just dont have time to hit the gym after school. I guess the best thing i have learned thus far is that something that works for someone else will probably not work for you and you have to keep trying things till you find what works.

Oh damn I was not expecting it was that much carbs lol. Just the one day so that makes a little more sense but you sure seem to be able to eat a ton without gaining a lot of fat for someone who used to overweight. Are you doing a lot of high volume training or HIIT or something?

Out of curiosity, what made you decide to go from constant calories to such a large difference between workout and off days?[/quote]

We’ll ever since i cut out all diary, lactose, and wheat i don’t bloat nearly as much as i did. I am doing the OTS Big Beyond Belief Program with no cardio. I was reading into carb cycling and someone stated that they ate maintenance calories on off days, which made enough sense to me. Why eat a surplus of calories when your not training? So I’m trying it out and seeing how it works.

[system]

[quote]GramboUSMC88 wrote:
pumped340 wrote:
GramboUSMC88 wrote:
well i definitely don’t eat any steak but i do eat some eggs, I would like to work it out so i would just eat chicken and EVOO but i do eat some eggs on off days now, Because i can’t eat Peanut butter for all my meals. Well as for the carbs I’m positive im getting at least 800g But no more than 1800g carbs.

haha i thought i was the only one who did that. I just dont have time to hit the gym after school. I guess the best thing i have learned thus far is that something that works for someone else will probably not work for you and you have to keep trying things till you find what works.

Oh damn I was not expecting it was that much carbs lol. Just the one day so that makes a little more sense but you sure seem to be able to eat a ton without gaining a lot of fat for someone who used to overweight. Are you doing a lot of high volume training or HIIT or something?

Out of curiosity, what made you decide to go from constant calories to such a large difference between workout and off days?

We’ll ever since i cut out all diary, lactose, and wheat i don’t bloat nearly as much as i did. I am doing the OTS Big Beyond Belief Program with no cardio. I was reading into carb cycling and someone stated that they ate maintenance calories on off days, which made enough sense to me. Why eat a surplus of calories when your not training? So I’m trying it out and seeing how it works.[/quote]

Ah ok. The only dairy/lactose I get is from some pizza on the carb up and the occasional 1/2 cup of cottage cheese during the week or something but not a lot like from milk or something. Honestly though if it’s just about bloating I wouldn’t care, I’m only concerned about if it’s going to cause more fat gain or something.

[GramboUSMC88]

[quote]pumped340 wrote:
GramboUSMC88 wrote:
pumped340 wrote:
GramboUSMC88 wrote:
well i definitely don’t eat any steak but i do eat some eggs, I would like to work it out so i would just eat chicken and EVOO but i do eat some eggs on off days now, Because i can’t eat Peanut butter for all my meals. Well as for the carbs I’m positive im getting at least 800g But no more than 1800g carbs.

haha i thought i was the only one who did that. I just dont have time to hit the gym after school. I guess the best thing i have learned thus far is that something that works for someone else will probably not work for you and you have to keep trying things till you find what works.

Oh damn I was not expecting it was that much carbs lol. Just the one day so that makes a little more sense but you sure seem to be able to eat a ton without gaining a lot of fat for someone who used to overweight. Are you doing a lot of high volume training or HIIT or something?

Out of curiosity, what made you decide to go from constant calories to such a large difference between workout and off days?

We’ll ever since i cut out all diary, lactose, and wheat i don’t bloat nearly as much as i did. I am doing the OTS Big Beyond Belief Program with no cardio. I was reading into carb cycling and someone stated that they ate maintenance calories on off days, which made enough sense to me. Why eat a surplus of calories when your not training? So I’m trying it out and seeing how it works.

Ah ok. The only dairy/lactose I get is from some pizza on the carb up and the occasional 1/2 cup of cottage cheese during the week or something but not a lot like from milk or something. Honestly though if it’s just about bloating I wouldn’t care, I’m only concerned about if it’s going to cause more fat gain or something. [/quote]

That’s what i thought was happening to me. Turns out i was always in a state of bloating. As for the carb up, if I’m not at home chances are there aren’t any healthy foods i can eat and i get stuck with fast food or whatever is at the persons house i am at. The apple cider vinegar i think is to blame for my lack of bloating on the carb up. And now that i have cut out cheese i don’t have to be bloated till the end of the week.

[Pauli_D]

[quote]DJS wrote:

Pauli, great to see you around again from time to time. Do you have the same views when it comes to bulking with the AD? Most here seem to use it as a fat loss diet. Very few seem to be bulkers. Do you think ground beef, hard cheeses, and big loads are more beneficial here?

I want to use the AD this time to gain weight but not turn into a total slob. [/quote]

DJS,

As DH told me once…
How Much you Eat = How Much you Gain
What you Eat = What you Gain

Make any sense?

The AD can work as a ‘cutting diet’ or as a ‘bulking diet’ …but it works best as Both!

In other words…The AD was designed to combine the Best of Both possible scenarios.
Build quality muscle while always keeping fat to a minimum. If fat ever begins to interfere with muscle building (which it will)…you can adjust your intakes to burn more fat while still building strong, quality muscle tissue.

If you have not read Mauro’s work, I highly recommend that you do. Even if the science escapes you -You will have a MUCH better understanding of the How’s, the Why’s and the Primary Reasoning behind the research and how he arrived at his recommendations in the first place.

Dr Mauro DiPasquale is a brilliant, brilliant man. But more importantly…he has done it.
Google his name -look for photos and search his accomplishments in the world of strength.

There is no reason to “bulk up” to “Slob Status” on the AD…You can get very, very strong -very lean and very Muscular using the AD.

[system]

[quote]Pauli D wrote:
DJS wrote:

Pauli, great to see you around again from time to time. Do you have the same views when it comes to bulking with the AD? Most here seem to use it as a fat loss diet. Very few seem to be bulkers. Do you think ground beef, hard cheeses, and big loads are more beneficial here?

I want to use the AD this time to gain weight but not turn into a total slob.

DJS,

As DH told me once…
How Much you Eat = How Much you Gain
What you Eat = What you Gain

Make any sense?

The AD can work as a ‘cutting diet’ or as a ‘bulking diet’ …but it works best as Both!

In other words…The AD was designed to combine the Best of Both possible scenarios.
Build quality muscle while always keeping fat to a minimum. If fat ever begins to interfere with muscle building (which it will)…you can adjust your intakes to burn more fat while still building strong, quality muscle tissue.

If you have not read Mauro’s work, I highly recommend that you do. Even if the science escapes you -You will have a MUCH better understanding of the How’s, the Why’s and the Primary Reasoning behind the research and how he arrived at his recommendations in the first place.

Dr Mauro DiPasquale is a brilliant, brilliant man. But more importantly…he has done it.
Google his name -look for photos and search his accomplishments in the world of strength.

There is no reason to “bulk up” to “Slob Status” on the AD…You can get very, very strong -very lean and very Muscular using the AD.
[/quote]
Hey Pauli not sure if you saw this before but do you have an opinion on this?:

“DH, Pauli and Trib…starting after next weeks deload I’m thinking of doing something similar with waving calories. I’m at 2700/day now so maybe 3200 on workout days (4 days/week) and 2200 on off days (3 days/week). Opinions? I’ve been on the AD about 5 weeks now, will be 6+ by that point.”
-and now I’m thinking of starting that this week (tomorrow) with 2200 on off days but leaving workout days at 2700 until the deload is over and then bringing it to 3200 like I mentioned above.

also, just out of curiosity are you following the AD or a similar plan? If not what are you doing?

Thanks a lot (and thanks to Trib and DH if they chime in)

[andyr]

Your only 6 weeks in the AD, just find out what works and stick to it (if your getting good results and your waist size is down, why change anything?). If you really want to fine tune the AD, I suggest making the changes more gradual.

Unless your aiming for sub 10 % body fat, waving calories each day is hardly necessary. The idea with waving calories (assuming it is not too extreme), is to keep your body guessing. However, at the end of the day, the total calories at the end of the week is what matters on the AD.

As for bulking on the AD, why make things more complicated than it needs to be? As I previously stated, my understanding is such that the Anabolic Diet was meant to effortless and easy to follow.

Once you start micromanaging everything it becomes like a TKD or calorie cycling variation, and just too much effort. I think people need to ask them self, is the AD making life easier, harder, or roughly the same?

[Pauli_D]

[quote]pumped340 wrote:
Hey Pauli not sure if you saw this before but do you have an opinion on this?:

“DH, Pauli and Trib…starting after next weeks deload I’m thinking of doing something similar with waving calories. I’m at 2700/day now so maybe 3200 on workout days (4 days/week) and 2200 on off days (3 days/week). Opinions? I’ve been on the AD about 5 weeks now, will be 6+ by that point.”
-and now I’m thinking of starting that this week (tomorrow) with 2200 on off days but leaving workout days at 2700 until the deload is over and then bringing it to 3200 like I mentioned above.

also, just out of curiosity are you following the AD or a similar plan? If not what are you doing?

Thanks a lot (and thanks to Trib and DH if they chime in)[/quote]

Waving calories works…and the way you set it up makes good sense…but here’s the thing.

Depending on your training and what you are trying to accomplish…it MAY make more sense to spike calories on non-training days and deficit calories on training days IF (the big IF) -IF recovery is an issue.
See where I’m going with this?

If you are training to stimulate growth, but your Primary Aim is fatloss, you may benefit from caloric waving with your high days (which are not really “high” but set @ maint) being recovery days.

In the opposite instance, -if growth is your Primary Aim -with an eye towards minimizing fat accumulation…then yes, you could set it up just as you have.
Your high days could be above maint and your low days are set @ deficit.

I would suggest you try it both ways to see what works best.

I have also set up plans that begin the week @ deficit then ramp up as the week drags on to accomodate full and proper recovery.

Following the load, a sharp deficit is very easy to handle -You’re really not that hungry anyway. But as training takes it’s toll on you…you need more fuel for recovery. By Wednesday you’ll be back up to maint -By Friday, you’re well over maint.
This also tends to keep the load under control because you’re plenty satiated by week’s end and not craving junk.

This is a great plan if you’re performing hi/lo split sessions and training 6-8 times per week.
It is NOT a good plan if you’re only training 3-4 sessions a week however.

Perhaps I’ve just muddied the waters.
Didn’t mean to add confusion…

Bottom line…your idea will work (in theory) -but you still have to test it to see if it will work for YOU.

;^)