My Experience on the Anabolic Diet Part IV

Nutrition
201

[quote]ajweins wrote:
Smithers- Don’t worry about the stupid bodpod bud. When I was in undergrad our exercise phys class all did bod pod and underwater weighing the very same morning. Everyone tested about 5% higher than what the underwater method…and trust me, the underwater method is way more accurate.

Also, who cares what some number says. It is how you look that is important. I thought you said you were happy with your progress judging by the mirror, and thats the important thing.[/quote]

Exactly

Smithers -

No need to apologize lol, everyone here is curious how other’s results are coming. I took pictures on Febuary 1st, 2 weeks after that, and today. It’s obvious I’ve lost fat in each of the following pictures from Febuary 1st. I’ll probably throw some up here in a month or so. I’ve been “bulking” for the past 7 months or so. Over the holidays part of me thought “F*ck this, I want to be BIG” and I started pigging out on everything like everyone else usually does. I got big, but in a bad way lol. I’m just trying to sort of recomp right now before I continue my bulk longer.

-Adam

202

Hey everyone,

Thought I’d join in too cause I’m currently using the diet and seem to have found the best results happen within the first week or two. Has anyone tried to cycle it? Maybe two weeks on one week with fruits and legumes allotted then two weeks on AD again?

Anyways heres a breakdown of food for myself…
Breakfast:
5 whole egg w/ grond sausage
5 fish oil caps

Meal 2: Shake 35g Whey
Flax
x5 tablespoons of PB

Meal 3: Chicken Breast
Cheese
Almonds

Meal 4: Pre/Post WO
Pre–> 35g Whey, 2 tablespoons PB 25g Carb
Post–> 35g Whey, 25g Carbs
*I know the AD requires lower carbs so in a way I’m not EXACTLY following it, but I’ve found the carbs help with recovery

Meal 5: Bacon, Steak, Salmon → one or more
Mixed cauliflower/broccoli

As far as goals go, looking to try and stay around 185-190 but drop 4-5% BF I’m currently at about 16-17%.
Well hope everyone is well!

203

[quote]ajweins wrote:
Smithers- Don’t worry about the stupid bodpod bud. When I was in undergrad our exercise phys class all did bod pod and underwater weighing the very same morning. Everyone tested about 5% higher than what the underwater method…and trust me, the underwater method is way more accurate.

Also, who cares what some number says. It is how you look that is important. I thought you said you were happy with your progress judging by the mirror, and thats the important thing.[/quote]

Aj - Thanks for the encouragement. I bought a scale today so I can weigh myself first thing in the morning (after using the restroom). I figure that compairing those numbers over a few weeks will be the most accurate way to measure progress with the weight loss.

The people who ran the bodpod at my campus told me that it was the industry standard and that it was sooooo accurate. Ill go ahead and spill the beans, it told me I was 19.3% BF. That crushed me to hear that. I figured I would have been around 14-15%, based off looking at pictures of other people.

The only reason I care about what the number was, was because once I heard it, I thought I was making myself believe I was leaner than I was. I just want to make sure I am being realistic with myself.

204

Well im leaner every where apart from this pound of fat over my abs. I think its bigger than before the diet! This is the end of my fith week, when will this go away. Train my ass off 6x per week, kb circiuts, sprints skipping, but the bulk is heavy strength. 6-10 reps. Too many calories?? Any help appreciated

205

[quote]ashylarryku wrote:

[quote]protein-pro wrote:
OK, i seriously thing about quitting the AD
So far, i lost or gained absolutely nothing!!! I was realy intent to get ripped to shredds with tihs baby,but it doesnt seem to work!
First 6 week, i ate maintainance level appr. 3000 cal.
Then I cut 400 cals for 2 weeks, nothing changed.
I dropped another 300 for 2 weeks, NOTHING
Including the carb-up my weight has not changed much. My BF% is still the same,
I feel fine, i look a bit better, but I want to get to single diggit in june, and i start getting worried it will not happen this way!!
give it 1 more week, and nothing changes, i quit, have no choice… :frowning:
Macro’s are good, carbs <30, refeeds nothing extreme… I dont get it, anyone???[/quote]

How long are your CHO loads and what’s the calorie count on them? Are you training balls to the wall? lol, being serious cause I see a lot of guys in the gym just going through the motions and it pisses me off.

I’ve been leaning out while staying at the same scale weight, I load one day from when I wake up to bedtime.

-Adam[/quote]

Dont worry about my training, i am a pt and used to be a contest bodybuilder in the old days, so i know how to train.
For the loads, in the beginning it was 36, then 30, now 24, no diff… I get around the 800 gr. carbs, for a 110 kg man, not shocking…
But i made a pic before and now, and there is really not much difference, it sucks man, depressed here :frowning:

206

[quote]protein-pro wrote:
Dont worry about my training, i am a pt and used to be a contest bodybuilder in the old days, so i know how to train.
For the loads, in the beginning it was 36, then 30, now 24, no diff… I get around the 800 gr. carbs, for a 110 kg man, not shocking…
But i made a pic before and now, and there is really not much difference, it sucks man, depressed here :([/quote]

Well it sounds like you’re doing everything right. I guess the next question would be how are your cals set during the week? I always thought if your weekly cals are in check, you can go crazy on a one day CHO and still make good progress (this is what I’m kind of doing, not a crazy CHO but it’s definitely not the cleanest). In the extreme case that you eat 3,500+ cals over maintenance on CHO up, you might gain 1 pound of fat in that day. But if you’re losing 1+ pounds during the week, you should still be making some progress.

I’m not saying to go crazy on weekends lol, but if you have the weekdays dialed in, progress should be fine. You say you’re looking slightly leaner in the pictures though, so I say definitely keep up what you’re doing and maybe make some minor tweaks. Maybe add in one day of HIIT or something?

  • Adam
207

[quote]tams88 wrote:

Well im leaner every where apart from this pound of fat over my abs. I think its bigger than before the diet! This is the end of my fith week, when will this go away. Train my ass off 6x per week, kb circiuts, sprints skipping, but the bulk is heavy strength. 6-10 reps. Too many calories?? Any help appreciated[/quote]

How many cals are you taking in now?

How long is your carb-up?

208

[quote]protein-pro wrote:

[quote]ashylarryku wrote:

[quote]protein-pro wrote:
OK, i seriously thing about quitting the AD
So far, i lost or gained absolutely nothing!!! I was realy intent to get ripped to shredds with tihs baby,but it doesnt seem to work!
First 6 week, i ate maintainance level appr. 3000 cal.
Then I cut 400 cals for 2 weeks, nothing changed.
I dropped another 300 for 2 weeks, NOTHING
Including the carb-up my weight has not changed much. My BF% is still the same,
I feel fine, i look a bit better, but I want to get to single diggit in june, and i start getting worried it will not happen this way!!
give it 1 more week, and nothing changes, i quit, have no choice… :frowning:
Macro’s are good, carbs <30, refeeds nothing extreme… I dont get it, anyone???[/quote]

How long are your CHO loads and what’s the calorie count on them? Are you training balls to the wall? lol, being serious cause I see a lot of guys in the gym just going through the motions and it pisses me off.

I’ve been leaning out while staying at the same scale weight, I load one day from when I wake up to bedtime.

-Adam[/quote]

Dont worry about my training, i am a pt and used to be a contest bodybuilder in the old days, so i know how to train.
For the loads, in the beginning it was 36, then 30, now 24, no diff… I get around the 800 gr. carbs, for a 110 kg man, not shocking…
But i made a pic before and now, and there is really not much difference, it sucks man, depressed here :([/quote]

My suspicion from what you’ve stated is that you are getting hidden carbs from somewhere so that is screwing it up. I am saying this because when I was on the diet… There was usually about a 8-10 lb difference in bodyweight between friday mornng and sunday night. So if your not droping the water weight during the week I’d suspect your getting too many carbs. I know you know how to count… but sometimes things sneak in etc.

209

no hidden carbs, what i can think of…
eggs, veggies, steak/mest, whey, oil, fish, cheese and a few almonds, thats my basic foods of choice…

cant figure out where it should be… All in all, it is not quite what i expected in january!

210

What kind of cheeses are you eating. What veggies? I happen to see your muffin recipee a few pages back. was looking for a sample of your diet. You noted 1 gram of carbs per muffin. How many muffins did that mixture usually make. I’m asking because i took a look online at the nutrition facts for Almond meal and for 2 cups it came out to 24 grams of carbs. That is net… after fiber.

I also saw after i posted that you lost two inches on your waist. So thats great. Just trying to see if we can discover the problem. Are you taking any Cocunut oil? I saw something about MCTs a few pages back and how you mentioned the AD is an old book and what not but Dr. D still recomonds you not take any MCTs on the AD as it screws it up.

211

820×615 103 KB

Okay, I need some unbiased, honest opinions. This was about five weeks ago. The lighting washes out some of the detail, and I cant pose, but here is a photo I am willing to share.

212

820×615 115 KB

Here is a shot from a few days ago. I want to know what BF range you guys think I might be at, and if you can tell any difference between the 5 weeks of dieting.

Its obvious I carry most my fat around my love handles and stomach. I would post a frontside picture, but I can seem to pose properly in one without looking incredibly stupid, I mean horribly stupid haha!

I cant really tell a difference in this pic, and this was five weeks of tracking cals, carbs, fats, pro, fiber, and sugar every single day in Microsoft Excel. I also train hard, following one of CT’s “Destroy Fat Fast” guidelines.

Pro - Sounds like you have some experience with BB, so I would appreciate your opinion.

213

@smithers you look bigger, but the pic is a bit diff in focus, hard to tell, a lot of light indeed…
For bf. I would say somewhere around the 14-17%
But to be honest (but i in a negative mood as you can read, due to my lack of results) i dont see a whole lot of diference. I see the same as I look at myself, for all the effort you have put in, i think you and I hope and expect to see more difference…

@djs
cheese, regular dutch cheese, 0 carbs on the packing, and is is 50-100 grams a day, so not much.
The almond meal, i make myself, only plain almonds, 6 carbs/100 gr. according the package. The muffins I eat 1 or 2 a week, when i want something different.
mct as from coco-oil i only took 1 week. And the 2 inches of my waist is true. But i think it is the lower volume of my food plus of course that i retain less water than during high carb diets…
Hard to convince me at the moment huh :wink:

214

Yep, thats what I think too. Plus, I suck at taking pics, and it was using a self timer and auto adjustment, so they are never really the same.

Im finishing week 7 now, and hope to make some progress now that I have my weekly cals dialed in. I feel that the first 4 weeks was kind of a waste of time, but I guess I learned the hard way about how my body reacts to this type of diet. Basically what it boils down to, I was blowing my progress through the week with my carb up, and I thought I was being conservative with it. I may not carb up, and see what happens. If I feel like I need some gas in the tank on the next heavy day, then I will carb up for one day, limited to 200g of clean carbs, per CT’s recommendations.

As of today, I am down 5 net lbs (not counting weight lost due to de-carbing). I guess maybe those 5 pounds came off less noticeable areas. I may be a bit bigger, because I am getting much stronger, but I dont know.

215

To all who are new to the Anabolic Diet, complete the following before posting here:

Step 1) Search “DH” under members

Step 2) Click “Find” under Find Posts

Step 3) Go to the last page of his posts, Page 61 I believe.

Step 4) Read all posts, working backwards, that have “Anabolic Diet” in the thread title.

Step 5) Apply the knowledge

DH is Disc Hoss. He is the uncrowned king of the Anabolic Diet around here. At this point he may know more than Dr. D himself.

216

Smithers and Protein pro: Sorry about how the diet has been treating you. I’m not a guru but this is what my experience was with the diet. After I was on it a few months… started at 18x BW, cutting about 1000 cals a week I was getting more comments on how big i looked than i had in a long time. My strength went thru the roof as has been reported, lost 2 inches on my waist and gained half inch on my arms etc while only losing like 3 or 4 lbs of bodyweight. So i think that was about a 10 lb exchange of fat for muscle. Was definitely leaner but kept droping calories and then started getting weaker after about 4 months. I went too low while keeping 36 hour carbup. This was a mistake. To get down to the lower levels of body fat i think you really have to wean out the carbups to almost a cheat meal by the end. I think i was on 6 months in total.

But I’m back on it now because those first 4 months were awesome. The “anabolic” part. I’m going to stay in a calorie range where i continue to get stronger… and then add calls when i stop getting stronger and kinda bulk with it. It really does wonders at moderate calories. Like protein pro you are a big buy… i’m like 200 lbs and i’m taking in like 2x the amt of protein you are. when i got down to levels like your at… the diet didn’t seem to work its magic as much. Thats my 2 cents.

217

[quote]protein-pro wrote:
no hidden carbs, what i can think of…
eggs, veggies, steak/mest, whey, oil, fish, cheese and a few almonds, thats my basic foods of choice…

cant figure out where it should be… All in all, it is not quite what i expected in january![/quote]

Don’t want to sound like I’m harping on this (I don’t recall if you were part of the discussion a few pages back), but the whey might be a problem. I believe that at least in some people it will be absorbed so fast (especially PWO) that it can spike insulin levels almost like carbs do.

During the week that can defeat the purpose of making the muscles more “insulin sensitive” for the carb loads / anabolic effects of the weekend as well as encourage the preservation of fat.

218

FadeIntoBig -

I’ve added 1 tbs of EVOO to my pre and PWO shakes, which also have 1 scoop of whey. So my shakes are around 45% whey and 55% fat. Does anyone think this is fine? Are you guys making similar changes since finding out about this?

-Adam

219

[quote]ADvanced TS wrote:

[quote]tams88 wrote:

Well im leaner every where apart from this pound of fat over my abs. I think its bigger than before the diet! This is the end of my fith week, when will this go away. Train my ass off 6x per week, kb circiuts, sprints skipping, but the bulk is heavy strength. 6-10 reps. Too many calories?? Any help appreciated[/quote]

How many cals are you taking in now?

How long is your carb-up?[/quote]

2500 kcals, some days a little more or a little less. Carb up is post workout sat morning just until saturday evening. mostly clean. Now i have posted that ive had a menstrual cycle perhaps quite a big part was water retention though i drink absolutely loads! and still feel dehydrated? thanks tams

220

Smithers i definatly think you look leaner, traps more ripped, waist more of a shape. good stuff also showed pic to my hubby, he thinks leaner too. good stuff!!!
Dont get down keep plodding on through