My Experience On the Anabolic Diet Part III

Nutrition
81

[quote]andyr wrote:
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.

[/quote]

Well the results haven’t been that great so thats why I am planning on doing it. I figured waving it and having it be less calories on off days would allow a little fat loss on those days and if anything it wouldn’t hurt so why not try it. That was my reasoning anyway

82

I’m on Day 6 of the AD. My roommate’s parents are coming over and are taking us to this Barbeque place. I’m pretty sure I’ll exceed the 30g/day carb rule today. Because of this, my plan of a 12 day fat adjusting phase will not be in effect.

Do I redo this diet for another twelve days until my first official carb-up? Thanks!

83

[quote]pumped340 wrote:
MrTangerineSpedo wrote:
Guys,
I keep getting light-headed when I stand up from my desk. I’m at maintenance calories (3600) with 50/50 protein and fat.
This is my third week since returning to the AD. I haven’t had any other trouble to speak of: energy is fine, strength is good throughout the week, no real cravings. Should I bump the fat content up? Or drink more water?
Thanks for any tips.

Have you had this before? I get this all the time, hypostatic orthotension. As far as I know it’s mainly from low blood pressure, a lot of salt is suggested and since this is a very low carb diet most of the time you would need even more daily salt/electrolytes. [/quote]

The diet is alot of protein.
Its a good idea, but there needs to a few tweaks. For one acidic levels will be out of balance. Also take some food enzymes. The blood probably looks like sludge under a microscope

84

[quote]Forkit wrote:
I’m on Day 6 of the AD. My roommate’s parents are coming over and are taking us to this Barbeque place. I’m pretty sure I’ll exceed the 30g/day carb rule today. Because of this, my plan of a 12 day fat adjusting phase will not be in effect.

Do I redo this diet for another twelve days until my first official carb-up? Thanks![/quote]

Barbequed meat? Seriously?
Skip the sauce and Eat Up, son!
Mesquite seasoning, plenty of chicken, beef, venison, pork, grilled veggies, onions, peppers…darnit…I’m hungry now! Gotta go fire up the grill!

You can do it if you really want to…and you should -You should want to.
It’ll be the best diet experience you’ve ever had.

85

[quote]Pauli D wrote:

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.
[/quote]

OK I see your point about the opposing views. My main goal right now is to add muscle while keeping fat down so according to what you’re saying that would be high days above maintenance and low days at a deficit…exactly what I was planning so I guess I’ll see how that works.

[quote]
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.

;^)[/quote]

Well I workout 4 days a week and will be trying the above plan but out of curiosity why would that only work if training so often (do you mean only weight training?)? It seems like a potentially solid plan with normal training, just having all the deficit days early on and surplus days later in the week.

86

[quote]F.T.T.W wrote:

pumped340 wrote:
MrTangerineSpedo wrote:
Guys,
I keep getting light-headed when I stand up from my desk. I’m at maintenance calories (3600) with 50/50 protein and fat.
This is my third week since returning to the AD. I haven’t had any other trouble to speak of: energy is fine, strength is good throughout the week, no real cravings. Should I bump the fat content up? Or drink more water?
Thanks for any tips.

Have you had this before? I get this all the time, hypostatic orthotension. As far as I know it’s mainly from low blood pressure, a lot of salt is suggested and since this is a very low carb diet most of the time you would need even more daily salt/electrolytes.

The diet is alot of protein.
Its a good idea, but there needs to a few tweaks. For one acidic levels will be out of balance. Also take some food enzymes. The blood probably looks like sludge under a microscope

[/quote]

Good reminder. I was eating over a pound of veggies a day before being back at college but since being here it’s been only around 8oz a day at most with 300+g of protein so I should probably be trying to get more greens

87

Hello, everyone. First post on this thread, although I posted on the first two AD threads a while ago. I have been on the AD on and off for the last nine years; however, this year I have used it to drop 22 pounds of bodyfat and take four inches off my waist with no losses in either muscle mass or strength.

I look a lot better, but I am not done yet. I have another 15-20 pounds to lose before I am at 7-8% bodyfat. Now, since my results have slowed of late, and I feel a little worn down, I have been contemplating a Rest Phase during September. Dr D. writes on the Nutrition for the Rest Phase section of The Anabolic Solution:

[Quote] During the Rest Phase I usually suggest going off the strict part of the Metabolic Diet and reintroducing a moderate amount of carbs, anywhere from 20 to 50%, cutting back on the protein and going on a moderate fat diet. In other words you are following a diet that is pretty close to the normal North American diet.

And do not worry about having problems getting strict with the Metabolic Diet when it is time. Your body will remember and it will be much easier to get back in the groove. [Unquote]

So if I up the carbs and just focus on maintaining weight during September, I should experience a renewed burst of progress come October when I drop the weekday carbs way down again. OR, I can just stay on the diet, focus more on recovery, and start dropping my calorie intake during my Sunday carb-loads, which are frequently excessive.

I know that basically taking a month off sounds lazy, but I have had some pleasant surprises doing this in the past: if you do not go hog wild during the break and do not gain fat during that time, when the break ends you can just reinstate what you are doing right now, same calories, same everything, and lean down some more, almost effortlessly. However, maybe I should just stay on the diet and tighten things up.

Opinions, suggestions, criticisms?

88

[quote]pumped340 wrote:
F.T.T.W wrote:

pumped340 wrote:
MrTangerineSpedo wrote:
Guys,
I keep getting light-headed when I stand up from my desk. I’m at maintenance calories (3600) with 50/50 protein and fat.
This is my third week since returning to the AD. I haven’t had any other trouble to speak of: energy is fine, strength is good throughout the week, no real cravings. Should I bump the fat content up? Or drink more water?
Thanks for any tips.

Have you had this before? I get this all the time, hypostatic orthotension. As far as I know it’s mainly from low blood pressure, a lot of salt is suggested and since this is a very low carb diet most of the time you would need even more daily salt/electrolytes.

The diet is alot of protein.
Its a good idea, but there needs to a few tweaks. For one acidic levels will be out of balance. Also take some food enzymes. The blood probably looks like sludge under a microscope

Good reminder. I was eating over a pound of veggies a day before being back at college but since being here it’s been only around 8oz a day at most with 300+g of protein so I should probably be trying to get more greens
[/quote]

Yeah that is alot, with little greens. There are some PH test strips you can pee on, that will show a ballpark as to where you are.
Also with that much protein, some digestive enzymes is a must, or MSM. Something that will break down the proteins and fibrin in the blood. When there is to much protein in the blood, the blood cells will stick together and looks like a caterpillar rather then free floating cells. This can cause alot of stuff. If you cant get enough greens for sure mix in some kind of powder greens in a couple shakes.

89

[quote]Metalhead603 wrote:
Hello, everyone. First post on this thread, although I posted on the first two AD threads a while ago. I have been on the AD on and off for the last nine years; however, this year I have used it to drop 22 pounds of bodyfat and take four inches off my waist with no losses in either muscle mass or strength.

I look a lot better, but I am not done yet. I have another 15-20 pounds to lose before I am at 7-8% bodyfat. Now, since my results have slowed of late, and I feel a little worn down, I have been contemplating a Rest Phase during September. Dr D. writes on the Nutrition for the Rest Phase section of The Anabolic Solution:

[Quote] During the Rest Phase I usually suggest going off the strict part of the Metabolic Diet and reintroducing a moderate amount of carbs, anywhere from 20 to 50%, cutting back on the protein and going on a moderate fat diet. In other words you are following a diet that is pretty close to the normal North American diet.

And do not worry about having problems getting strict with the Metabolic Diet when it is time. Your body will remember and it will be much easier to get back in the groove. [Unquote]

So if I up the carbs and just focus on maintaining weight during September, I should experience a renewed burst of progress come October when I drop the weekday carbs way down again. OR, I can just stay on the diet, focus more on recovery, and start dropping my calorie intake during my Sunday carb-loads, which are frequently excessive.

I know that basically taking a month off sounds lazy, but I have had some pleasant surprises doing this in the past: if you do not go hog wild during the break and do not gain fat during that time, when the break ends you can just reinstate what you are doing right now, same calories, same everything, and lean down some more, almost effortlessly. However, maybe I should just stay on the diet and tighten things up.

Opinions, suggestions, criticisms?
[/quote]

Remember the body can adapt to most things, so a month off will be good, with a good clean eating program. Also if your feeling that way its your body saying something is not right.
You will see good results cause you throwing it a curve ball. But then again it may go into storage mode.

90

Thanks for replying. Yeah, that is my concern; however, I do not intend to let it. If I see myself gaining fat, I will address the issue immediately.
M

91

[quote]pumped340 wrote:

Well I workout 4 days a week and will be trying the above plan but out of curiosity why would that only work if training so often (do you mean only weight training?)? It seems like a potentially solid plan with normal training, just having all the deficit days early on and surplus days later in the week. [/quote]

No, it would work…it’s just that waving works better if you’re training 4 days. That’s been my experience anyway.

The deficit followed by the slow ramp was designed to supplement recovery and control the loads. I actually experimented with it myself first…before using it with any of my clients.

It would probably work in just about any situation…
I’ve just found that it works extremely well when training with multiple (6-8) sessions per week. But you could sure try it. -Then let me know how it went!

The cool thing about it (the slow ramp) is that it’s just so simple.

92

[quote]Pauli D wrote:
pumped340 wrote:

Well I workout 4 days a week and will be trying the above plan but out of curiosity why would that only work if training so often (do you mean only weight training?)? It seems like a potentially solid plan with normal training, just having all the deficit days early on and surplus days later in the week.

No, it would work…it’s just that waving works better if you’re training 4 days. That’s been my experience anyway.

The deficit followed by the slow ramp was designed to supplement recovery and control the loads. I actually experimented with it myself first…before using it with any of my clients.

It would probably work in just about any situation…
I’ve just found that it works extremely well when training with multiple (6-8) sessions per week. But you could sure try it. -Then let me know how it went!

The cool thing about it (the slow ramp) is that it’s just so simple.
[/quote]

Hey Pauli, What do you think about this weekly calorie set up?

M-4400
T-4600
W-4800
T-4900-5000
F-2800
S-4000(“Carb up” not kept track of)
S-2800
repeat

My goals are to gain strength, muscle and limit fat gain. What macros would you recommend? Would it be ok to have well over 2x body weight for protein since it would only be for four days in a row?

93

[quote]F.T.T.W wrote:

Good reminder. I was eating over a pound of veggies a day before being back at college but since being here it’s been only around 8oz a day at most with 300+g of protein so I should probably be trying to get more greens

Yeah that is alot, with little greens. There are some PH test strips you can pee on, that will show a ballpark as to where you are.
Also with that much protein, some digestive enzymes is a must, or MSM. Something that will break down the proteins and fibrin in the blood. When there is to much protein in the blood, the blood cells will stick together and looks like a caterpillar rather then free floating cells. This can cause alot of stuff. If you cant get enough greens for sure mix in some kind of powder greens in a couple shakes.
[/quote]
What is msm? Unfortunately I’m a poor college student who really can’t afford many supplements like enzymes. I am getting a decent amount of fiber each day (using benefiber) but like I said actual vegetable intake is generally 8-10oz. per day or so.

I mentioned in another thread how I’ve had no problems with the high protein but as of yesterday I seem to have some stomach cramping/bloating. Definitely uncomfortable right now which is strange because that’s never happened much in the past. Hopefully it goes away soon.

[quote]Pauli D wrote:
pumped340 wrote:

Well I workout 4 days a week and will be trying the above plan but out of curiosity why would that only work if training so often (do you mean only weight training?)? It seems like a potentially solid plan with normal training, just having all the deficit days early on and surplus days later in the week.

No, it would work…it’s just that waving works better if you’re training 4 days. That’s been my experience anyway.

The deficit followed by the slow ramp was designed to supplement recovery and control the loads. I actually experimented with it myself first…before using it with any of my clients.

It would probably work in just about any situation…
I’ve just found that it works extremely well when training with multiple (6-8) sessions per week. But you could sure try it. -Then let me know how it went!

The cool thing about it (the slow ramp) is that it’s just so simple.
[/quote]

Sounds good. I want to give the waving like we talked about above a shot for awhile but maybe in the future I’ll try this ramping style.

[quote]GramboUSMC88 wrote:

Hey Pauli, What do you think about this weekly calorie set up?

M-4400
T-4600
W-4800
T-4900-5000
F-2800
S-4000(“Carb up” not kept track of)
S-2800
repeat

My goals are to gain strength, muscle and limit fat gain. What macros would you recommend? Would it be ok to have well over 2x body weight for protein since it would only be for four days in a row?[/quote]

Aren’t you getting good results now? Why change anything

94

I must say, I’ve found the closer I go to a world filled with things like beef, fish, hard cheese, cream cheese, meats like soprosotto (Paulie know’s what this is) and oils like olive and coconut, the leaner I get…and the stronger I get…and the better my cholest and triglicerides are.

Extras complicate shit and it sends progress out the f’n window.

Fats, proteins and greens.

For years i’ve know that if I want to feel super awesome, I should eat the following for breakfast -

Spinach, garlic and onion in olive oil

4 eggs

American or feta cheese

5 slices of thick bacon

coffee with one scoop of casein protein.

Thats a ton of fats protein and veggies (I’ll typically use 3 or 4 cups of spinach)

When I do that - I’m more awake, stronger, less bloated, and move like a gazelle…a big gazelle, but still.

Feels like Deca…or some such cow.

95

Calorie waving … good idea.

Most will notice this tends to happen naturally. Some days you are hungry, some not so much. I like Grambo’s set up, tho I’d have a hell of a time making friday a low cal day. My best days seem to be sunday and thursday.

96

@GramboUSMC88

This is taken from Anabolic Solutions

97

Whoa!
Look who’s here!! Sweet!

Good to see ya, pal!

…ya big, strong gazelle you!

ha!

;^)

[quote]IL Cazzo wrote:
I must say, I’ve found the closer I go to a world filled with things like beef, fish, hard cheese, cream cheese, meats like soprosotto (Paulie know’s what this is) and oils like olive and coconut, the leaner I get…and the stronger I get…and the better my cholest and triglicerides are.

Extras complicate shit and it sends progress out the f’n window.

Fats, proteins and greens.

For years i’ve know that if I want to feel super awesome, I should eat the following for breakfast -

Spinach, garlic and onion in olive oil

4 eggs

American or feta cheese

5 slices of thick bacon

coffee with one scoop of casein protein.

Thats a ton of fats protein and veggies (I’ll typically use 3 or 4 cups of spinach)

When I do that - I’m more awake, stronger, less bloated, and move like a gazelle…a big gazelle, but still.

Feels like Deca…or some such cow. [/quote]

98

New to the board and to the AD. Hope this is the right place to post this. A little history: 45 y/o with several sets of blood work over the past few months showing low-normal testosterone and sometimes high-normal E2, along with quite a few of the symptoms of “Andropause”. Blood work also showed elevated cholesterol, triglyserides and glucose. Dr. mentioned potential insulin resistance going on. Also SHBG is low, which can also be a sign of insulin resistance. Not all that uncommon for guys my age I gather. 5’6", 215, 15 - 20% BF and have been “powerbuilding” hard over the last year or so, after many years of off-and-on training.

Since I want to avoid HRT forever if possible, my Dr. recommended something along the lines of the “paleo diet”, and a well-known and knowledgeable metabolism expert suggested a keto style diet. Both said that insulin resistance has been tied to low T, and the metabolism guy said that in some cases, a keto-diet or CKD can “restart” or improve HPTA function. My goal for either diet is to improve insulin response by restricting either high-glycemic foods and/or total carbs, eating healthy fats and more protein, thereby improving metabolism and balancing hormones.

Enough background… I’ve been on the AD diet for 19 days and avoided the carb-load for the first two weekends. I’m debating skipping the carb-load this weekend as well. I’ve had very minimal cravings for sweets or starches since starting, my energy level is up somewhat and I didn’t have much of an energy crash when I started the AD. Also a week ago I purchased KetoStix to make sure I’m in ketosis. I enjoy the diet and plan on making it a lifestyle.

My question is: What would the knowledgeable guys here recommend as far as the carb-load this weekend given my goals and history? Do I skip it, or is the carb-load an integral part of improving the insulin resistance issue and/or overall metabolism?

I apologize if this has been answered before - I’ve read the last two AD threads and might have missed it (a lot of info there!).

Thanks.

99

[quote]IL Cazzo wrote:
Calorie waving … good idea.

Most will notice this tends to happen naturally. Some days you are hungry, some not so much. I like Grambo’s set up, tho I’d have a hell of a time making friday a low cal day. My best days seem to be sunday and thursday.[/quote]

I thought i would have trouble having any day 2800 cals down from 5000 also. But since i only lift mon-thurs and im in school on friday its not to challenging to eat a whole lot less. With your experience from this diet do you think it would be more helpful(Lifting wise) to have my carb up on Sunday instead of Saturday so my lifting days would be closer to my carb up?

100

[quote]GramboUSMC88 wrote:

I thought i would have trouble having any day 2800 cals down from 5000 also. But since i only lift mon-thurs and im in school on friday its not to challenging to eat a whole lot less. With your experience from this diet do you think it would be more helpful(Lifting wise) to have my carb up on Sunday instead of Saturday so my lifting days would be closer to my carb up?[/quote]

Well, I’ve tried it both ways. I simply can not get a good lift in on the same day I’m eating carbs or even the day after. I feel awful.

Now, two days later and it’s amazing.

It’s something you’ll have to expirement with and see how it works for you.

-Steve