My Experience on the Anabolic Diet Part IV

Nutrition
501

[quote]bkmacky9288 wrote:

[quote]mqrc wrote:

[quote]tams88 wrote:

have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]

That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.

Good Luck

Marc[/quote]
Dieting for a year! Well, we all know muscle is the fire of our metabolisms along with our thyroid and if you’ve been dieting for a year it sounds like you’ve killed both! Take a break man! It should only take about 1-2months TOPS to lose the fat. Unless you have 50+ lbs to lose. But having been a basketball player I can’t imagine that.[/quote]

So what do you suggest? Should I start bulking now and get rid of the fat afterwards?

502

[quote]mqrc wrote:

[quote]tams88 wrote:

have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]

That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.

Good Luck

Marc[/quote]

I totally agree with bmack, it sounds like your metabolism is dying out. Plus, you are going to need to incorporate some HIIT to get rid of that last bit of belly fat.

With the carb ups, my opinion is to keep it to the basics. If you are trying to lose weight, do a one day carb up with mostly clean carbs. If you want to gain mass, two day carb up and eat the dirty stuff towards the end of the load. You can’t go wrong with this stuff. I cycle my mass phases and cutting phases, keeps my body and mind fresh.

503

[quote]Snydiesel609 wrote:

[quote]mqrc wrote:

[quote]tams88 wrote:

have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]

That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.

Good Luck

Marc[/quote]

I totally agree with bmack, it sounds like your metabolism is dying out. Plus, you are going to need to incorporate some HIIT to get rid of that last bit of belly fat.

With the carb ups, my opinion is to keep it to the basics. If you are trying to lose weight, do a one day carb up with mostly clean carbs. If you want to gain mass, two day carb up and eat the dirty stuff towards the end of the load. You can’t go wrong with this stuff. I cycle my mass phases and cutting phases, keeps my body and mind fresh.[/quote]

I started doing some HIIT but then I read that coach Thibaudeau said it was as no no on a low-carb diet because after 15 seconds of sprints you would use your glycogen stores which you usually should use only for weight lifting. So now I don’t know???

Marc

504

[quote]mqrc wrote:

[quote]Snydiesel609 wrote:

[quote]mqrc wrote:

[quote]tams88 wrote:

have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]

That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.

Good Luck

Marc[/quote]

I totally agree with bmack, it sounds like your metabolism is dying out. Plus, you are going to need to incorporate some HIIT to get rid of that last bit of belly fat.

With the carb ups, my opinion is to keep it to the basics. If you are trying to lose weight, do a one day carb up with mostly clean carbs. If you want to gain mass, two day carb up and eat the dirty stuff towards the end of the load. You can’t go wrong with this stuff. I cycle my mass phases and cutting phases, keeps my body and mind fresh.[/quote]

I started doing some HIIT but then I read that coach Thibaudeau said it was as no no on a low-carb diet because after 15 seconds of sprints you would use your glycogen stores which you usually should use only for weight lifting. So now I don’t know???

Marc [/quote]

From experience I’ve done sprints (with AirBoren) and my legs were fried for an entire week after, so it really sucked by hurting my squat/leg sessions. But I’ve also tried some moderate intensity cardio. Some would say it’s a form of HIIT but I wouldn’t think so.

Something like jump rope is really good. Just the other day I did 1 minute of jump rope, followed by 30 seconds rest, and did this 10 times. It lasts only 15 minutes and is actually fun, not easy but fun ;). It definitely got the heart rate up and broke a pretty good sweat. This gets your heart rate up without killing your legs like a sprint session would do.

I’d say get a jump rope and start doing this outside 2-3 times a week since the weather is nice!

-Adam

505

[quote]ashylarryku wrote:

[quote]mqrc wrote:

[quote]Snydiesel609 wrote:

[quote]mqrc wrote:

[quote]tams88 wrote:

have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]

That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.

Good Luck

Marc[/quote]

I totally agree with bmack, it sounds like your metabolism is dying out. Plus, you are going to need to incorporate some HIIT to get rid of that last bit of belly fat.

With the carb ups, my opinion is to keep it to the basics. If you are trying to lose weight, do a one day carb up with mostly clean carbs. If you want to gain mass, two day carb up and eat the dirty stuff towards the end of the load. You can’t go wrong with this stuff. I cycle my mass phases and cutting phases, keeps my body and mind fresh.[/quote]

I started doing some HIIT but then I read that coach Thibaudeau said it was as no no on a low-carb diet because after 15 seconds of sprints you would use your glycogen stores which you usually should use only for weight lifting. So now I don’t know???

Marc [/quote]

From experience I’ve done sprints (with AirBoren) and my legs were fried for an entire week after, so it really sucked by hurting my squat/leg sessions. But I’ve also tried some moderate intensity cardio. Some would say it’s a form of HIIT but I wouldn’t think so.

Something like jump rope is really good. Just the other day I did 1 minute of jump rope, followed by 30 seconds rest, and did this 10 times. It lasts only 15 minutes and is actually fun, not easy but fun ;). It definitely got the heart rate up and broke a pretty good sweat. This gets your heart rate up without killing your legs like a sprint session would do.

I’d say get a jump rope and start doing this outside 2-3 times a week since the weather is nice!

-Adam[/quote]

Hi Adam,

Thanks for your reply

I don’t know what the weather is like where you live but I can tell you that here in Europe right now it’s like in November, cold and wet. lol
But I get your idea, problem is, I can’t really jump that much anymore because of a knee injury otherwise I would still be playing basketball and I would not have the fat problem at all. But maybe some HIIT with a little slower sprints could do

Marc

506

[quote]mqrc wrote:

I started doing some HIIT but then I read that coach Thibaudeau said it was as no no on a low-carb diet because after 15 seconds of sprints you would use your glycogen stores which you usually should use only for weight lifting. So now I don’t know???

Marc [/quote]

When I load 500-800 carbs from quality sources I hit PRs on 5/3/1 consistently while running hill sprints once a week. Just try it out and see if it works for you.

There is a thread in the BB forum called “bodybuilding on the AD” where Coach T says a lot about the AD. I REALLY wish DH was around and could read that thread and give his input.

507

When I load 500-800 carbs from quality sources I hit PRs on 5/3/1 consistently while running hill sprints once a week. Just try it out and see if it works for you.

There is a thread in the BB forum called “bodybuilding on the AD” where Coach T says a lot about the AD. I REALLY wish DH was around and could read that thread and give his input.

But do you think running sprints once a week would be enough to at last get to that belly fat of mine. I would have thought that there should at least be 3-4 sessions of HIIT per week.

508

[quote]mqrc wrote:
But do you think running sprints once a week would be enough to at last get to that belly fat of mine. I would have thought that there should at least be 3-4 sessions of HIIT per week. [/quote]

Personally, I think you need to switch into mass mode for a couple of months. Sound like your metabolism is burning out. Give it a break and put on some size, get back some of the muscle you said you have lost.

509

[quote]mqrc wrote:
When I load 500-800 carbs from quality sources I hit PRs on 5/3/1 consistently while running hill sprints once a week. Just try it out and see if it works for you.

There is a thread in the BB forum called “bodybuilding on the AD” where Coach T says a lot about the AD. I REALLY wish DH was around and could read that thread and give his input.

But do you think running sprints once a week would be enough to at last get to that belly fat of mine. I would have thought that there should at least be 3-4 sessions of HIIT per week. [/quote]

Really not trying to shut anyone down, but whoever says they do HIIT 3-4 times a week is full of it. A true HIIT session should leave your legs sore for a few days. Plus, if you’re lifting legs already, there’s no way that it would be possible. That’s why I enjoy the jump rope sessions. It gets your heart rate up at a decent pace without leaving you sore for a few days lol.

-Adam

510

Frequent HIIT is, in fact, possible. It just sucks. A lot.

511

[quote]Snydiesel609 wrote:

[quote]mqrc wrote:
But do you think running sprints once a week would be enough to at last get to that belly fat of mine. I would have thought that there should at least be 3-4 sessions of HIIT per week. [/quote]

Personally, I think you need to switch into mass mode for a couple of months. Sound like your metabolism is burning out. Give it a break and put on some size, get back some of the muscle you said you have lost.[/quote]

yes that’s what I’m thinking now too. Sometimes you just need someone else to tell you. Thank you Snydiesel. I consider strongly to start bulking.

Marc

512

[quote]ashylarryku wrote:

[quote]mqrc wrote:
When I load 500-800 carbs from quality sources I hit PRs on 5/3/1 consistently while running hill sprints once a week. Just try it out and see if it works for you.

There is a thread in the BB forum called “bodybuilding on the AD” where Coach T says a lot about the AD. I REALLY wish DH was around and could read that thread and give his input.

But do you think running sprints once a week would be enough to at last get to that belly fat of mine. I would have thought that there should at least be 3-4 sessions of HIIT per week. [/quote]

Really not trying to shut anyone down, but whoever says they do HIIT 3-4 times a week is full of it. A true HIIT session should leave your legs sore for a few days. Plus, if you’re lifting legs already, there’s no way that it would be possible. That’s why I enjoy the jump rope sessions. It gets your heart rate up at a decent pace without leaving you sore for a few days lol.

-Adam[/quote]

Hey Adam

I see your point but maybe most of the guys don’t do the HIIT as hard as you are. When I did it, I wasn’t that sore afterwards. I probably wasn’t giving my maximum effort but I still considered it a good workout and a good effort. If you want to do it 3-4 times a week you probably can’t go a 100% all the time otherwise you will get sore as you said, you are straight on

Marc

513

[quote]mqrc wrote:

[quote]ashylarryku wrote:

[quote]mqrc wrote:

[quote]Snydiesel609 wrote:

[quote]mqrc wrote:

[quote]tams88 wrote:

have changed mind lol. going back to 6 days low cho 1 day full carb up. here comes skinny minnie 4 summer. Cheers guys[/quote]

That’s exactly what I do too but last week I tried the carb up with only one carb meal at around 250 - 300 g. I want to see if this changes my fatloss and how the much shorter carb up effects my workouts.

Good Luck

Marc[/quote]

I totally agree with bmack, it sounds like your metabolism is dying out. Plus, you are going to need to incorporate some HIIT to get rid of that last bit of belly fat.

With the carb ups, my opinion is to keep it to the basics. If you are trying to lose weight, do a one day carb up with mostly clean carbs. If you want to gain mass, two day carb up and eat the dirty stuff towards the end of the load. You can’t go wrong with this stuff. I cycle my mass phases and cutting phases, keeps my body and mind fresh.[/quote]

I started doing some HIIT but then I read that coach Thibaudeau said it was as no no on a low-carb diet because after 15 seconds of sprints you would use your glycogen stores which you usually should use only for weight lifting. So now I don’t know???

Marc [/quote]

From experience I’ve done sprints (with AirBoren) and my legs were fried for an entire week after, so it really sucked by hurting my squat/leg sessions. But I’ve also tried some moderate intensity cardio. Some would say it’s a form of HIIT but I wouldn’t think so.

Something like jump rope is really good. Just the other day I did 1 minute of jump rope, followed by 30 seconds rest, and did this 10 times. It lasts only 15 minutes and is actually fun, not easy but fun ;). It definitely got the heart rate up and broke a pretty good sweat. This gets your heart rate up without killing your legs like a sprint session would do.

I’d say get a jump rope and start doing this outside 2-3 times a week since the weather is nice!

-Adam[/quote]

Hi Adam,

Thanks for your reply

I don’t know what the weather is like where you live but I can tell you that here in Europe right now it’s like in November, cold and wet. lol
But I get your idea, problem is, I can’t really jump that much anymore because of a knee injury otherwise I would still be playing basketball and I would not have the fat problem at all. But maybe some HIIT with a little slower sprints could do

Marc[/quote]
I would suggest eat at maintenance for a month or two then jump back on HARD to lose the last bit of fat. Make sure you’re not gaining anymore than water weight and some extra food in the stomach

514

Hi bkmacky

Thanks for your reply, Snydiesel gave me pretty much the same advice than you, to stop cutting for a while. I think this really might be the best way to proceed for me. How are you progessing?

Marc

515

I’m personally maintaining my current ~11% BF for a month after getting down to 7% (from~15%). Then I’m gonna cut back down to ~7 for my cruise in August :slight_smile: everythings great.

I’ve just tested some 1RM and I lost 10lbs from my deadlift but all my other lifts stayed put. So I’m quite happy considering I pretty much crash dieted. I plan on taking the typical add activity route then cut calories approach mid-June then 2-3 weeks out I’m gonna toy with Joel Marions Xtreme Fatloss diet

516

[quote]bkmacky9288 wrote:
I’m personally maintaining my current ~11% BF for a month after getting down to 7% (from~15%). Then I’m gonna cut back down to ~7 for my cruise in August :slight_smile: everythings great.

I’ve just tested some 1RM and I lost 10lbs from my deadlift but all my other lifts stayed put. So I’m quite happy considering I pretty much crash dieted. I plan on taking the typical add activity route then cut calories approach mid-June then 2-3 weeks out I’m gonna toy with Joel Marions Xtreme Fatloss diet[/quote]

Down to 7% from 15, that sounds great. Did you do some HIIT to get there? Because I’m still wondering if I should do some or rather not to save my glycogen for lifting. I’m not familiar with Joel Marions diet. Is it any better than the getting shredded stuff?

Where in Florida do you live? I spend a lot of time in Miami that’s why I’m asking.

Marc

517

[quote]Snydiesel609 wrote:
I have started going through the original thread these past couple days. I went through the first 50 pages when I restarted this lifestyle in Feb. There is a huge difference in reading the original thread when you first start eating like this and when you read it once you have some experience under your belt.

It is similar to watching a PG13 flick when you are 8 and again when you are 18. All this shit you didn’t understand before makes perfect sense when you are a little older and wiser.
[/quote]

I didn’t get to remark on this earlier - so true! I read through most of it at one point, before I started the AD, but a lot of it went right over my head. Reading it now I’m picking up on a lot of nuance I missed the first time around. :slight_smile:

518

Request for advice, AD’ers (more of a social question than a question of diet particulars) -

I’m going to be visiting my future mother- and father-in-law in a couple of weeks with my fiance. We’ll be spending about a week at their place, which is 3 hours away from home. I’m really worried about keeping things in line.

They’re not big on…food. Like, in my family (Italian/Greek), there is ALWAYS a ton of stuff in the fridge, pantry, etc. Eggs, tins of sardines, butter, frozen and fresh meat, lots of veggies and tomatoes, etc. is always available.

Their house is pretty much the opposite, and I can’t exactly make a special request for them to stock up on five pounds of ground beef…nor do I want to be sneaking out for bun-less double cheeseburgers and chugging protein shakes when no one’s paying attention.

Bring a cooler of cooked food? Uncooked, and explain that I’m cutting? Other alternative staring me in the face I’m missing? I can only imagine the reaction if I bust out a food scale.

I wouldn’t normally be so uptight about this, but it’s beach season and I’ve worked hard to keep my eyes on the prize. That, and their usual staple foods upset my stomach like no other (corn casserole, cream of mushroom chicken, and Bud Light is a good approximation).

519

[quote]Artemisia wrote:
Request for advice, AD’ers (more of a social question than a question of diet particulars) -

I’m going to be visiting my future mother- and father-in-law in a couple of weeks with my fiance. We’ll be spending about a week at their place, which is 3 hours away from home. I’m really worried about keeping things in line.

They’re not big on…food. Like, in my family (Italian/Greek), there is ALWAYS a ton of stuff in the fridge, pantry, etc. Eggs, tins of sardines, butter, frozen and fresh meat, lots of veggies and tomatoes, etc. is always available.

Their house is pretty much the opposite, and I can’t exactly make a special request for them to stock up on five pounds of ground beef…nor do I want to be sneaking out for bun-less double cheeseburgers and chugging protein shakes when no one’s paying attention.

Bring a cooler of cooked food? Uncooked, and explain that I’m cutting? Other alternative staring me in the face I’m missing? I can only imagine the reaction if I bust out a food scale.

I wouldn’t normally be so uptight about this, but it’s beach season and I’ve worked hard to keep my eyes on the prize. That, and their usual staple foods upset my stomach like no other (corn casserole, cream of mushroom chicken, and Bud Light is a good approximation).[/quote]

Hi Artemisia

I do understand your problem very well as I’ve been there. I tried a lot of things, but at the end I just realised that the truth just works best. Nowadays I explain to people that I don’t do well on carbs ( I don’t mention the ad) because it gives me an insuline spike. Most people do understand that or at least act if they do.

Some even ask some questions about it. After a while they won’t even ask anymore why you are not touching the french fries on your plate. I reaaly suggest you try with the truth or at least a part of it!

Good Luck

Marc

520

Whats up everyone. I just wanted to share my experience as of lately. Last winter I went into a long mass phase and put on a lot of size. More BF than I would of liked but oh well. I have now been cutting since March 1st. Slowly taking my calories down and been using CTs “DESTROYING FAT” w/o.

Last year when cutting I relied too much on cardio and burned up muscle so this year the stairmaster is getting dusty. There is something very different happening this time around. BW staying around the same, but BF seems to be disappearing. Also strength is still same and in some areas getting better. I do believe these are the results the AD promises.

            Anyone else experienced this sort of result?