[quote]fnord wrote:
Hello everyone, long time T-Mag reader but first time poster signing up specifically for the support in this thread.
I am wanting to use the Anabolic Diet to lose some fat I’ve accumulated over the past 6 months or so (in the short term) and to build muscle with minimal fat (in the long run) while lifting on a 5/3/1 template. I don’t really know what my LBM is; all I’ve got is a Tanita scale and those things are notoriously inaccurate. I’m 6’ 220 as of today.
Anyway, not much to add, just wanted to say hello. [/quote]
Good stuff, welcome to the AD! I also do 5/3/1 and find the AD to couple with it very nicely. Stick with the AD and it will be your best friend.
oh my god. i did a 2 day carb up first ever. i feel grosse. will never do that again. hope it will not effect fat loss goals this once. will work my ass off in gym this week. have mega carb comba and feel about the size of an elephant![/quote]
Hahaha I have yet to attempt a full 2 day but I can imagine it can be a bit rough. I had a huge clean 1.5 day carb up friday and saturday but then the wierdest thing happened. I was out to dinner with friends and started feeling a touch gassy. After dinner it got really bad to the point where I had to stop to go to the bathroom because I couldn’t make it home. Without getting graphic, I found myself in the bathroom all night with horrible cramps etc. I am wondering whether it was the carb up or just something bad from dinner. Anyone have any input? The carb up was just cheerios and whole milk, pasta, natty PB and ezekiel bread (all to ad nauseum).
Hahaha I have yet to attempt a full 2 day but I can imagine it can be a bit rough. I had a huge clean 1.5 day carb up friday and saturday but then the wierdest thing happened. I was out to dinner with friends and started feeling a touch gassy. After dinner it got really bad to the point where I had to stop to go to the bathroom because I couldn’t make it home. Without getting graphic, I found myself in the bathroom all night with horrible cramps etc. I am wondering whether it was the carb up or just something bad from dinner. Anyone have any input? The carb up was just cheerios and whole milk, pasta, natty PB and ezekiel bread (all to ad nauseum).[/quote]
[quote]fnord wrote:
Hello everyone, long time T-Mag reader but first time poster signing up specifically for the support in this thread.
I am wanting to use the Anabolic Diet to lose some fat I’ve accumulated over the past 6 months or so (in the short term) and to build muscle with minimal fat (in the long run) while lifting on a 5/3/1 template. I don’t really know what my LBM is; all I’ve got is a Tanita scale and those things are notoriously inaccurate. I’m 6’ 220 as of today.
Anyway, not much to add, just wanted to say hello. [/quote]
Good stuff, welcome to the AD! I also do 5/3/1 and find the AD to couple with it very nicely. Stick with the AD and it will be your best friend. [/quote]
What assistance template are you using? I have been doing Boring But Big for the past 4 months. Is that going to be feasible on the AD? I really like the simplicity of it. Next week is my deload week so I figured I would start the diet on a deload week… Seems to make sense to me at least.
Good stuff, welcome to the AD! I also do 5/3/1 and find the AD to couple with it very nicely. Stick with the AD and it will be your best friend. [/quote]
What assistance template are you using? I have been doing Boring But Big for the past 4 months. Is that going to be feasible on the AD? I really like the simplicity of it. Next week is my deload week so I figured I would start the diet on a deload week… Seems to make sense to me at least.
[/quote]
I do the triumvirate because it fits my goals, training style and schedule the best. I don’t think there is too big of an issue doing BBB on the AD. Glycogen may be an issue towards the end of the week but I recommend you stick with BBB for your first month or two on the AD.
Realize your workouts WILL suffer during your first 2 weeks…just power through it. If after a month on the AD you feel like your workouts are dying because of the AD then I recommend you consider changing your assistance routine up. I notice little to no strength variance doing the triumvirate. I believe my short but hard workouts are very nicely accomodated by the AD.
Just started on AD 3 days ago. Finding it to be ok so far. Have experienced a little fogginess and a faint headache from time to time however nothing life threatening.
I’ve been battering into the chocolate and wine recently so felt compelled to check my measurements. My BF levles which stand at 19%. I’m 5ft 8 and weigh 180lbs.
I’m also doing 5/3/1 BBB.
I have a few questions though if anyone can help me.
I’m using Fitday to keep track of my ratios. For the last 3 days I’ve been at about 63% fats and 37% protein. I read that it has to be 60/40. Do I have to get these ratios bang on? If I don’t will it have any effect on ther diet?
I’m going for 18x bodyweight as well. Is this optimum for fat loss at the start as I believe I have BMR is round about 2600 cals and i’m eating round about 3200 cals. Should I keep ploughing ahead with this or should I make some tweaks?
Do I have to do the 12 days induction phase? I was thinking of going carb free for the full month. Will this have a detrimental effect on my progress?
[quote]Jack Urboady wrote:
Just started on AD 3 days ago. Finding it to be ok so far. Have experienced a little fogginess and a faint headache from time to time however nothing life threatening.
I’ve been battering into the chocolate and wine recently so felt compelled to check my measurements. My BF levles which stand at 19%. I’m 5ft 8 and weigh 180lbs.
I’m also doing 5/3/1 BBB.
I have a few questions though if anyone can help me.
I’m using Fitday to keep track of my ratios. For the last 3 days I’ve been at about 63% fats and 37% protein. I read that it has to be 60/40. Do I have to get these ratios bang on? If I don’t will it have any effect on ther diet?
I’m going for 18x bodyweight as well. Is this optimum for fat loss at the start as I believe I have BMR is round about 2600 cals and i’m eating round about 3200 cals. Should I keep ploughing ahead with this or should I make some tweaks?
Do I have to do the 12 days induction phase? I was thinking of going carb free for the full month. Will this have a detrimental effect on my progress?
Any help is greatly appreciated.[/quote]
Welcome Jack!
your ratios are fine, just make sure to always stay above 50% for your fat ratios. 60% is even better, especially during the induction
everyone is individual. it’s important to get in enough cals in the induction, yours seem pretty good. you can make adjustments after the first two weeks (nothing crazy, just overall calorie changes) once you get more fat adapted
it’s important to at least do the 12 day induction. i’m not really sure if doing 30 days is of any benefit. if it were mere i’d just stick to the original AD guidelines, otherwise you’re not really doing the AD are you
[quote]Jack Urboady wrote:
Just started on AD 3 days ago. Finding it to be ok so far. Have experienced a little fogginess and a faint headache from time to time however nothing life threatening.
I’ve been battering into the chocolate and wine recently so felt compelled to check my measurements. My BF levles which stand at 19%. I’m 5ft 8 and weigh 180lbs.
I’m also doing 5/3/1 BBB.
I have a few questions though if anyone can help me.
I’m using Fitday to keep track of my ratios. For the last 3 days I’ve been at about 63% fats and 37% protein. I read that it has to be 60/40. Do I have to get these ratios bang on? If I don’t will it have any effect on ther diet?
I’m going for 18x bodyweight as well. Is this optimum for fat loss at the start as I believe I have BMR is round about 2600 cals and i’m eating round about 3200 cals. Should I keep ploughing ahead with this or should I make some tweaks?
Do I have to do the 12 days induction phase? I was thinking of going carb free for the full month. Will this have a detrimental effect on my progress?
Any help is greatly appreciated.[/quote]
Welcome Jack!
your ratios are fine, just make sure to always stay above 50% for your fat ratios. 60% is even better, especially during the induction
everyone is individual. it’s important to get in enough cals in the induction, yours seem pretty good. you can make adjustments after the first two weeks (nothing crazy, just overall calorie changes) once you get more fat adapted
it’s important to at least do the 12 day induction. i’m not really sure if doing 30 days is of any benefit. if it were mere i’d just stick to the original AD guidelines, otherwise you’re not really doing the AD are you
-Adam[/quote]
Cheers Adam mate
Regarding question 3
I’m so paranoid of fucking things up with the carb load as I have a serious sweet tooth. I’m sure I’ve read in some other places that it can sometimes take up to a month to become truly fat adapted. If this is the case then would it be wise to stave off your carb loads in order to achieve optimum fat adaptation?
Whats are the ratios during the carb up and what are the best carbs to eat to try and avoid stuff like couch lock and general bloatedness?
[quote]Jack Urboady wrote:
Just started on AD 3 days ago. Finding it to be ok so far. Have experienced a little fogginess and a faint headache from time to time however nothing life threatening.
I’ve been battering into the chocolate and wine recently so felt compelled to check my measurements. My BF levles which stand at 19%. I’m 5ft 8 and weigh 180lbs.
I’m also doing 5/3/1 BBB.
I have a few questions though if anyone can help me.
I’m using Fitday to keep track of my ratios. For the last 3 days I’ve been at about 63% fats and 37% protein. I read that it has to be 60/40. Do I have to get these ratios bang on? If I don’t will it have any effect on ther diet?
I’m going for 18x bodyweight as well. Is this optimum for fat loss at the start as I believe I have BMR is round about 2600 cals and i’m eating round about 3200 cals. Should I keep ploughing ahead with this or should I make some tweaks?
Do I have to do the 12 days induction phase? I was thinking of going carb free for the full month. Will this have a detrimental effect on my progress?
Any help is greatly appreciated.[/quote]
Welcome Jack!
your ratios are fine, just make sure to always stay above 50% for your fat ratios. 60% is even better, especially during the induction
everyone is individual. it’s important to get in enough cals in the induction, yours seem pretty good. you can make adjustments after the first two weeks (nothing crazy, just overall calorie changes) once you get more fat adapted
it’s important to at least do the 12 day induction. i’m not really sure if doing 30 days is of any benefit. if it were mere i’d just stick to the original AD guidelines, otherwise you’re not really doing the AD are you
-Adam[/quote]
Cheers Adam mate
Regarding question 3
I’m so paranoid of fucking things up with the carb load as I have a serious sweet tooth. I’m sure I’ve read in some other places that it can sometimes take up to a month to become truly fat adapted. If this is the case then would it be wise to stave off your carb loads in order to achieve optimum fat adaptation?
Whats are the ratios during the carb up and what are the best carbs to eat to try and avoid stuff like couch lock and general bloatedness?
[/quote]
I know I must be a boring guy but I like to try to keep the loads clean by eating nothing but oatmeal lol. I like it so it’s ok with me. I make oatmeal, mix in a diced banana, cinnamon, and some protein and it’s delicious
I think the ratios are something like 55/30/15 CHO/fat/pro
If you want I think you should do the induction phase and after that just do 6 days of pro+fat and CHO load on 1 day of the weekend. From experience, you’re results will be much better if you keep them clean for the most part. Don’t be afraid to eat some ice cream or whatever you’re craving, but keep it in moderation.
Had a really ugly carb-up this past weekend (it had to happen at some point): I ate way too many macarons (not the coconut things - macaroons - the almond flour cookies sandwiching a filling like ganache or buttercream) because I was on a baking spree…ended up with the mother of all sugar headaches that bugged me all of Sunday and extended into Monday morning.
Made some delicious salmon cakes using canned salmon (which is wild and pretty cheap compared to fresh/frozen), almond flour (I used about 1/4 c.), a couple of eggs, minced chipotle peppers to heat things up, diced onion, seasoning…pan-fried in a little bit of butter, served with a lemon wedge. They were quite good, so I thought I’d share since I’m always looking for new protein-fat ideas.
Got in kettlebell tabata and used a nifty, free program for Blackberry to time it - the plus being that it will play over any music, so I was able to use my phone for both motivational music and a timer:
I haven’t taken a shit in 4 days. Naturally I’m worried as I am very regular on this front. In order to remedy this i’m gonna eat brocolli with everything
Do I count the carbs in the brocolli or can I eat as much as I want without worrying?
I’m on day 4 as well so far and I feel like shit now. I feel awesome in the morniongs however as the day goes on I start to toil. Gonna stick it out though!
[quote]Jack Urboady wrote:
Another potentially daft question
I haven’t taken a shit in 4 days. Naturally I’m worried as I am very regular on this front. In order to remedy this i’m gonna eat brocolli with everything
Do I count the carbs in the brocolli or can I eat as much as I want without worrying?
I’m on day 4 as well so far and I feel like shit now. I feel awesome in the morniongs however as the day goes on I start to toil. Gonna stick it out though![/quote]
I recommend reading as much of the original AD thread as you can because this was covered almost every page lol.
Don’t count carbs from fiber. So if you have a serving of flax meal, it has 9g CHO but 8g fiber, so you would only count that as 1g of CHO for your daily total.
But I’m really not sure if you can have broccoli as a free food or not. Some say not to count them toward your total and some do. I recommend spinach because I caan eat an entire bag a day and it only counts as 3g of CHO for my daily total. I still eat some broccoli and other veggies on the side though. I’m gonna skim through my Metabolic Diet e-book again to see if the Doc says broccoli and other greens are free though.
Yeah I agree with Adam, as DH says count everything that goes in your mouth, I think this is especially important in the induction phase. I personally counted everything, even sugar-free gum for about the first month. I now don’t count any veggies I eat, for a few reasons. 1) the only veggies I eat are spinach(alots), celery, and then occasionally mushrooms,broccoli, peppers, onions. 2) by counting your veggies in your count, it kinda makes you steer away from the veggies to keep the CHO count down, which is a huge no-no, veggies help keep your acid levels balanced which is crucial to make this diet healthy. 3)Counting carbs from something that is not on the label is a hassle, and I hate weighing celery everytime i eat it. So I count everything except veggies, which I eat alot of and then I try to keep my CHO count below 20 instead of 30.
Just an update on my status ( my comp has been down for 3 weeks). I have been on the AD for almost 3 months now, and am starting to do the Wed/Sat evening carb up thing that was discussed in the part 3 of this forum I think. So I ate about 300CHO last night, I was shooting for 200-250 but got kinda carried away. I have a tough time turning that switch off so thats something I need to work on. Nevertheless, I had the best Thursday workout I have had since being on the diet. I think that anyone who has fully adapted or is close to full adaption (2 months or more on AD) and has energy problems on the later end of the week should consider this. Before this I would be completely refreshed Sunday and have great WO’s sun,mon, and tues. I think at this point I would be close to glycogen depleted, because soreness would set in and I would have a hard time getting out of bed in the morning and would feel like this until my carbup on Sat. This week, I started to feel that way again on wed and decided to try the 2 day split and it feels like it will keep my energy and recovery up throughout the entire week. I will keep you posted on the results.
BTW by wed/sat evening carbup thing i mean Wed and Sat night I stop eating Pro/fat at lunch, do a hard glycogen depleting WO around 6 and then eat 200-250 CHO over about 2 meals. I will do the same thing Sat evening instead of my full cho up.
I’ve been on this diet for a couple years now with pretty damn good results when I am strict. I’m about 225 with 10% fat right now. My question: Has anyone tried to use the Anaconda protocol without the FINiBARs on this? Any results to report?
Trying to make my way through every page of the original AD thread(s) but that’s a lot of reading! What a great resource, though. I’m trying to make notes as I go through it - has anyone already done that and put together a FAQ? That would be awesome.
Anyway, I guess I’m about 4 days in to this thing, and I’m feeling great so far. I really love the way low carb dieting makes me feel (as in feel to the touch). No more puffiness.
So my question is this (or comment, rather). It is said that this diet is very protein-sparing, but when I run the numbers for myself with 18X body weight (which I’ve yet to hit this week) calories, that puts me at 297 grams of protein. If it is protein sparing, I should be able to drop back to something like 1 gram protein/lb right? I seem to remember DH saying something to this effect in one of the older threads. That’s a helluva lot of protein, so I haven’t been able to hit my calorie marks for the week - I’ve ended up with like 3400 rather than 3900, with ~200 grams protein rather than almost 300. It just seems odd to me is all. I’m down like 10 pounds already this week or something crazy like that, so I may need to bump the calories up a bit more - I may do that by adding more olive oil as that is an easy way to add.
So I weighed myself today now that I’m 7 days into the diet.
I’ve lost 4lbs however the machine I used claims that my BF has went up by 1% to 20%. It is one of those things that you grab onto so that it can take your BF. Please tell me these things are fucked up and inaccurate.
Also
Starting to feel pretty good on the diet. Day 4 & 5 were hard going and I was close to quitting. I felt so bad. Sore head, nausea, the whole shebang basically.
I’m just hoping it starts to eat into my BF levels.
[quote]Jack Urboady wrote:
So I weighed myself today now that I’m 7 days into the diet.
I’ve lost 4lbs however the machine I used claims that my BF has went up by 1% to 20%. It is one of those things that you grab onto so that it can take your BF. Please tell me these things are fucked up and inaccurate.
Also
Starting to feel pretty good on the diet. Day 4 & 5 were hard going and I was close to quitting. I felt so bad. Sore head, nausea, the whole shebang basically.
I’m just hoping it starts to eat into my BF levels.
[/quote]
Do yourslef a favor and return that BF tester, or burn it lol. Seriously, your best indicator of fat reduction/gain is the mirror man. Take pictures once every week or so to track progress. Do the same pose in the same lighting. I recommend doing it the morning of your CHO load, before eating so you know your water weight and everything isn’t going to fluctuate. Those bodyfat testers are so unreliable, unless you’re getting a DEXA scan.
I never had too much troules with lack of energy or anything but everyone talks about hitting a wall sometime during the induction phase or a little after. You’ll feel like crap but you just have to plow through it. I never really hit it but I was pretty smart with my carbs before AD so I think that’s why. You might be fine depending on your dieting habbits before AD.
Definitely burn that bf tester. The scale is a very touchy tool on this diet also, as your weight will fluctuate big time throughout the week.
Most people talk about having a crash during the first 12 days, this is supposedly when we fat adapt. I never had any big crash. Make sure you are getting some good fuel in you, especially now. Go for olive oil and steak as often as possible. Don’t quit, this diet gets better and better with time.
Haha the BF tester was some stupid scales/height/bf tester hybrid thing. Something that the customers use (I work in a leisure centre). My face dropped when I seen those results. Won’t be using it again defo!
I actually feel a wee bit tighter and less bloated.
I can feel my energy levels being constant as opposed to fluctuating wildly throughout the day. My sweet tooth before this diet was pretty legendary. You could cover shit in chocolate and I would eat it basically. That’s defo the reason I felt like a burst cushion on day 4 & 5. My flatmate said I looked like I had aids lol.
That seems to be over now thank fuck. Defo won’t quit the diet as well. Feel totally focused now. My eye is on the prize.
I have been eating mainly ground beef (mince), cheese, eggs, bacon, spinach, sardines and more eggs! I have also been hitting about 5 tablespoons of Olive oil a day in both my protein shakes and over my mince. Is that cool or shoud I hold up a wee bit?
I have been eating mainly ground beef (mince), cheese, eggs, bacon, spinach, sardines and more eggs! I have also been hitting about 5 tablespoons of Olive oil a day in both my protein shakes and over my mince. Is that cool or shoud I hold up a wee bit?
[/quote]
What are your goals? Body weight? Are you hitting 18x your body weight? I dump olive oil on the 2 or 3 salads I eat every day as well as frying my eggs with it. I feel like olive oil helps me meet my caloric goals and allows my body to run better.
