My Experience on the Anabolic Diet Part IV

Nutrition
521

[quote]broken4head wrote:
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?[/quote]

I’m going through the exact same. I’m eating around maintenance, doing 1 day CHO where it stays 90% clean (I always save the last meal for family/friends). My strength is rising fairly well all around but I’m staying at the same weight, leaning out just a tad bit.

I think the key is keeping the CHO as clean as possible. I always think “There’s no way in hell eating a cupcake will make you leaner”. That being said, I have a treat or two on the CHO day :wink:

-Adam

522

[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]

My advice, just say in the most relaxed tone “Yeah I just don’t eat carbs, they make my stomach upset”. Shrug your shoulders and act like it’s the most boring piece of information you’ve ever told.

If you try to explain the AD, you’re gonna dig yourself an awkward hole where everyone is gonna bombard you with questions. Just do your best to stick to the diet. If you’ve been on it for a while, a few days break isn’t gonna do anything if you get back on track ASAP.

-Adam

523

[quote]broken4head wrote:
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?[/quote]

Yo man!

Cardio is a waste of fucking time! The only cardio worthwhile is interval training and only a small amount at that. Rely on heavy weights as well as the circuit/lactic acid workouts.

BODY COMPOSITION is what you should be after, so gaining muscle whilst dropping fat…which sounds like you are achieving. If you bodyWEIGHT stays the same and fat is coming off, you are gaining muscle mass! Awesome to hear dude…once you find the right balance of macros on the AD, this is the end result rather than all out CUTTING or BULKING.

GJ

524

[quote]broken4head wrote:
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?[/quote]

Describe for us how you treat the diet for cutting specifically. Anything special like count calories on weekdays re-feed all weekend? or what?

525

[quote]bkmacky9288 wrote:

[quote]broken4head wrote:
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?[/quote]

Describe for us how you treat the diet for cutting specifically. Anything special like count calories on weekdays re-feed all weekend? or what?
[/quote]

yes this sounds good. I also would like to know what your week looks like.

Marc

526

First, I dropped my fat to 50% instead of 65+. That right away took my calories down a whole lot. At this point I continued to lift For size(I was DC training) until I couldn’t see any more progress. That is when I knew it was time to change. I switched over to Christian Thibaudeau’s “Destroying Fat” workout. From this point when I lifted heavy I only did compound movements(Bench press/squats/deadlifts/ect…)I also used CT’s PERFECT REP/RAMRING method.

As far as calories go, I lowered them evenly (50%fat/50%pro) until I reached 1 gram protein =bw.then I gradually lowered fat to 40%. This is not recommended for everyone, it was just that I found MY BODY can function well on only 40% fat. This whole process was slow. GRADUAL is the keyword. Carbups went from 24 hrs to where it is now, dinner till bed. Around 400 carbs.I also took theCarbups down SLOW. And yes no matter what phase I’m in my Carbup days tend to be much higher calorie wise, then the day after I go very low calorie, low fat. Usually as low as I can without bringing protein down under.9 =BW. Monday back to regular diet.

527

[quote]Gymjunkie wrote:

[quote]broken4head wrote:
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?[/quote]

Yo man!

Cardio is a waste of fucking time! The only cardio worthwhile is interval training and only a small amount at that. Rely on heavy weights as well as the circuit/lactic acid workouts.

BODY COMPOSITION is what you should be after, so gaining muscle whilst dropping fat…which sounds like you are achieving. If you bodyWEIGHT stays the same and fat is coming off, you are gaining muscle mass! Awesome to hear dude…once you find the right balance of macros on the AD, this is the end result rather than all out CUTTING or BULKING.

GJ[/quote]
Exactly GJ. I also should thank you for the pointers you have given me. They made all the difference. Thanks GJ.

P.s There may even be more to come…

528

[quote]broken4head wrote:
First, I dropped my fat to 50% instead of 65+. That right away took my calories down a whole lot. At this point I continued to lift For size(I was DC training) until I couldn’t see any more progress. That is when I knew it was time to change. I switched over to Christian Thibaudeau’s “Destroying Fat” workout. From this point when I lifted heavy I only did compound movements(Bench press/squats/deadlifts/ect…)I also used CT’s PERFECT REP/RAMRING method.

As far as calories go, I lowered them evenly (50%fat/50%pro) until I reached 1 gram protein =bw.then I gradually lowered fat to 40%. This is not recommended for everyone, it was just that I found MY BODY can function well on only 40% fat. This whole process was slow. GRADUAL is the keyword. Carbups went from 24 hrs to where it is now, dinner till bed. Around 400 carbs.I also took theCarbups down SLOW. And yes no matter what phase I’m in my Carbup days tend to be much higher calorie wise, then the day after I go very low calorie, low fat. Usually as low as I can without bringing protein down under.9 =BW. Monday back to regular diet.[/quote]

Thanks for your description. Always nice to get first hand experience. Seems to me that more and more people are following coach Thibeaudau’s programs. He seems to know his stuff. I will start to read more from that man.

Keep the good work up broken4head

Marc

529

[quote]broken4head wrote:

[quote]Gymjunkie wrote:

[quote]broken4head wrote:
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?[/quote]

Yo man!

Cardio is a waste of fucking time! The only cardio worthwhile is interval training and only a small amount at that. Rely on heavy weights as well as the circuit/lactic acid workouts.

BODY COMPOSITION is what you should be after, so gaining muscle whilst dropping fat…which sounds like you are achieving. If you bodyWEIGHT stays the same and fat is coming off, you are gaining muscle mass! Awesome to hear dude…once you find the right balance of macros on the AD, this is the end result rather than all out CUTTING or BULKING.

GJ[/quote]
Exactly GJ. I also should thank you for the pointers you have given me. They made all the difference. Thanks GJ.

P.s There may even be more to come…[/quote]

Anytime bro. Just PM me.

GJ

530

[quote]mqrc wrote:

[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[/quote]

Thanks for the advice, Marc. The “insulin spike” remark is a great way to get people to understand quickly instead of going into great detail - I had never thought of saying that. :slight_smile:

531

[quote]ashylarryku wrote:

[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]

My advice, just say in the most relaxed tone “Yeah I just don’t eat carbs, they make my stomach upset”. Shrug your shoulders and act like it’s the most boring piece of information you’ve ever told.

If you try to explain the AD, you’re gonna dig yourself an awkward hole where everyone is gonna bombard you with questions. Just do your best to stick to the diet. If you’ve been on it for a while, a few days break isn’t gonna do anything if you get back on track ASAP.

-Adam[/quote]

Thanks, Adam. Ahh, avoidance. I like it! Unfortunately they all know I’m a nutrition student, and with his mother being diabetic, I’m sure I’ll be having to field some questions. But you are totally right…if I play it down, they’ll probably leave it alone.

532

[quote]Artemisia wrote:

[quote]ashylarryku wrote:

[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]

My advice, just say in the most relaxed tone “Yeah I just don’t eat carbs, they make my stomach upset”. Shrug your shoulders and act like it’s the most boring piece of information you’ve ever told.

If you try to explain the AD, you’re gonna dig yourself an awkward hole where everyone is gonna bombard you with questions. Just do your best to stick to the diet. If you’ve been on it for a while, a few days break isn’t gonna do anything if you get back on track ASAP.

-Adam[/quote]

Thanks, Adam. Ahh, avoidance. I like it! Unfortunately they all know I’m a nutrition student, and with his mother being diabetic, I’m sure I’ll be having to field some questions. But you are totally right…if I play it down, they’ll probably leave it alone.[/quote]

Exactly. I made the mistake about telling my family and now they bring it up whenever we’re eating with guests or something like that lol. It sucks, but that was my fault. So if it’s ever brought up I just try to brush it off with something like “Yeah I just like to watch what I eat and carbs make me feel bad” and then try to change the subject real fast lol. It usually works.

-Adam

533

Hey fellow ADers, did any of you try to incorpporate some dark chocolate into his diet? I recently saw a Lindt 85% cacao chocolate bar in a nearby store and it seemed pretty AD-friendly, but I thought maybe I should ask someone before I spend money on it.

534

[quote]Alon32 wrote:
Hey fellow ADers, did any of you try to incorpporate some dark chocolate into his diet? I recently saw a Lindt 85% cacao chocolate bar in a nearby store and it seemed pretty AD-friendly, but I thought maybe I should ask someone before I spend money on it.[/quote]

If the net CHO fits in your daily CHO count, then do it. I personally wouldn’t. I keep carbs pretty low, 10-15g a day other than green veggies. The lower the better IMO.

-Adam

535

[quote]ashylarryku wrote:

[quote]Alon32 wrote:
Hey fellow ADers, did any of you try to incorpporate some dark chocolate into his diet? I recently saw a Lindt 85% cacao chocolate bar in a nearby store and it seemed pretty AD-friendly, but I thought maybe I should ask someone before I spend money on it.[/quote]

If the net CHO fits in your daily CHO count, then do it. I personally wouldn’t. I keep carbs pretty low, 10-15g a day other than green veggies. The lower the better IMO.

-Adam[/quote]

Exactly. Larry you are wise beyond your years. Kinda like a miniature buddah…

536

Just dropping by to join in the discussion, I’m on my second week of my induction phase, looking forward to the weekend carb-up. However on Friday I couldn’t help but go out drinking, did my best to keep the carbs as low as possible. I’ll get some measurements and lift numbers up after work.

537

First time tmuscle poster here, I’ve got a question for you AD experienced guys

I’ve been cutting with the AD for a few weeks now and I want to do some morning cardio soon. Normally, I’d have half a scoop of whey before and after this cardio but I’m unsure if this goes well with the AD. Any objections/suggestions besides BCAAs?

(Looking ahead) What about having a scoop of whey first thing in the morning when trying to gain weight? Many recommend the whole whey first thing in the morning thing because you’ve been all night without anything and the whey will get in your system quickly, you all know that spill. I’m not sure how this works with the AD though because a big part of it is keeping insulin steady and everything. Any insight on this?

538

[quote]Snydiesel609 wrote:

[quote]ashylarryku wrote:

[quote]Alon32 wrote:
Hey fellow ADers, did any of you try to incorpporate some dark chocolate into his diet? I recently saw a Lindt 85% cacao chocolate bar in a nearby store and it seemed pretty AD-friendly, but I thought maybe I should ask someone before I spend money on it.[/quote]

If the net CHO fits in your daily CHO count, then do it. I personally wouldn’t. I keep carbs pretty low, 10-15g a day other than green veggies. The lower the better IMO.

-Adam[/quote]

Exactly. Larry you are wise beyond your years. Kinda like a miniature buddah…[/quote]

“You pooped in the refrigerator?!”

Haha, just trying to help out my fellow ADers buddy.

Something I’m still confused about. Whey around workouts? I e-mailed the Doc himself asking if I should add fat to me pre/PWO shakes. I told him I was currently doing 1 scoop before and after, and loading up on BCAA’s on top of that, and he said to continue doing that until he released his next newsletter explaining what is best.

In the big picture, it doesn’t matter much as long as you’re eating solid food throughout the day. But what is everyone else doing?

539

[quote]Alon32 wrote:
Hey fellow ADers, did any of you try to incorpporate some dark chocolate into his diet? I recently saw a Lindt 85% cacao chocolate bar in a nearby store and it seemed pretty AD-friendly, but I thought maybe I should ask someone before I spend money on it.[/quote]

Yes I tried the Lindt chocolate and it tastes very bitter. I did not finish it.

Marc

540

[quote]ashylarryku wrote:

[quote]Snydiesel609 wrote:

[quote]ashylarryku wrote:

[quote]Alon32 wrote:
Hey fellow ADers, did any of you try to incorpporate some dark chocolate into his diet? I recently saw a Lindt 85% cacao chocolate bar in a nearby store and it seemed pretty AD-friendly, but I thought maybe I should ask someone before I spend money on it.[/quote]

If the net CHO fits in your daily CHO count, then do it. I personally wouldn’t. I keep carbs pretty low, 10-15g a day other than green veggies. The lower the better IMO.

-Adam[/quote]

Exactly. Larry you are wise beyond your years. Kinda like a miniature buddah…[/quote]

“You pooped in the refrigerator?!”

Haha, just trying to help out my fellow ADers buddy.

Something I’m still confused about. Whey around workouts? I e-mailed the Doc himself asking if I should add fat to me pre/PWO shakes. I told him I was currently doing 1 scoop before and after, and loading up on BCAA’s on top of that, and he said to continue doing that until he released his next newsletter explaining what is best.

In the big picture, it doesn’t matter much as long as you’re eating solid food throughout the day. But what is everyone else doing?[/quote]

I just have BCAAs before my workout and BCAAs with a whey-shake after it. As we eat a lot of proteins anyway I think a whey shake before the workout is not necessary.

Marc