My Experience on the Anabolic Diet Part IV

Nutrition
561

Since I tend to go overly hog wild if even given an entire day (easily put down 10,000+ calories), I usually play it by ear. If I feel fine I will keep my diet steady. If I feel like I have lost weight or just want to be social I will throw in a cheat meal or have a 5 hour Saturday night refeed.

Last week I just had a normal cheat meal at Buffalo Wildwings while watching the fights (chicken tenders, fries, and 10 wings). However, 2 weekends before I ate a box of cereal, a box of reduced fat oreos, 2 bags of chex mix, 1 box of granola bars, and a full meal at a restaurant in around 4 hours.

I have leaned out pretty good nice recently (I just put up some new pics). I am not super lean, but lean enough to where I feel like I should be trying to get stronger and bigger again, so I will probably go with a weekly cheat meal/4-5 hour refeed.

562

I plan on doing the exact same thing. Adding in some Gatorade powder or WMS preWO and maybe refeed (normal people eating) on Saturdays. I’m trying to gain though so I may completely add back in my morning oatmeal with bananas :slight_smile:

563

Hey whats up, haven’t posted to this site in forever, but I ran the anabolic diet last summer for about 3.5 months. Had great results, now i’m in for round 2. What’s weird is I seem to be adapting much quicker this time- anyone else have this?

On tuesday I went mountain biking for an hour and a half (very high intensity) to kick off the AD and deplete glycogen as much as possible, had no carbs after. and I must have damn near exhausted everything - that night I had MASSIVE headaches (normally don’t take anything for headaches - i was forced to take a couple ibuprofen). Things were so bad at one point I couldn’t even lay down without feeling like I was gonna puke. I finally caved and grabbed a few bites of apple and passed out for the night. The next day… was a little foggy, mostly in the morning, and since then I’ve been going strong (following AD pretty strictly).

I find it odd that ~9 months later, my body still seems to “remember” how to run mostly on fats. Although when I went off it last time, I didn’t go back to eating as poorly as I was before it (very few processed foods / no shitty carbs).

Other question is that a lot of people seem to be pretty anti-cardio, when If I remember correctly the Dr.'s book said lower intensity cardio (something like less than 70% max hR) should be fine. Last summer I had definite fat loss (while getting stronger) doing some light-moderate cardio (riding my bike) 30-60 mins a day a few times a week (not on carb ups). Any thoughts?

564

I’m looking for a suggestion or an explanation for somthing that happens to me the morning of my carb up.

What happens is I carb up on Saturday night at dinner until bed that night. My sleep on Fri. night into Sat. is always restless and very early wake up. I am sure that it is because my body is craving carbs at this point of the week. I would start my carb up Friday night and do a 24 hour carbup but I am currently trying to burn fat and my carbs must be held to 300-400 a carbup or I have trouble keeping bf low. By the end of the weekend I am exhausted.

                Any suggestions?
565

I’m 10 days on the Anabolic Diet right now and at the beginning of this week I felt like crap. I felt really stressed and tired.
At the beginning of the AD workouts went great, but monday I lost 15lbs on my max deadlift and the day after I benchpressed about 10lbs less than I could the week before :frowning:

Now as you can imagine I panicked a little and I’m wondering if this is all due the transition between highcarb and the AD or that I might be overtrained.
Who can give me more insight about the first weeks on the AD please?

I also tested my urine for ketones and didn’t even have traces of it, so is it okay to carb up saturday or should I wait a week?

566

[quote]broken4head wrote:

What happens is I carb up on Saturday night at dinner until bed that night. My sleep on Fri. night into Sat. is always restless and very early wake up. I am sure that it is because my body is craving carbs at this point of the week.

                Any suggestions? [/quote]

I’ve heard that it’s better to start carbing up in the morning, for those reasons. I’ve had the sleep disruption you speak of, it’s not fun, especially when you have to get your ass out of bed early the next morning. Personally I’ve had my best results with just under 36 hour carb ups (saturday morning - sunday around dinner time), but I usually do a depletion workout on saturday just prior to my carb ups - squats, pullups, bench, chins, shrugs, all with high reps, or go mountain biking for 90 minutes or so. Wrings every last bit of glycogen from the muscles, then start immediately with a carb-heavy post workout shake.

I do remember reading in The Book that whatever your goals are, gaining or fat loss, should be adjusted during your low-carb days, not the carbup. I can attest to this as I did lose quite a bit of fat last year while still doing 24-36 hour carb ups. You naturally start to smooth out from the water and glycogen, but it tends to be gone by tues-wednesday (assuming a weekend carbup)

567

[quote]Little Jay wrote:
I’m 10 days on the Anabolic Diet right now and at the beginning of this week I felt like crap. I felt really stressed and tired.
At the beginning of the AD workouts went great, but monday I lost 15lbs on my max deadlift and the day after I benchpressed about 10lbs less than I could the week before :frowning:

Now as you can imagine I panicked a little and I’m wondering if this is all due the transition between highcarb and the AD or that I might be overtrained.
Who can give me more insight about the first weeks on the AD please?

I also tested my urine for ketones and didn’t even have traces of it, so is it okay to carb up saturday or should I wait a week?[/quote]

I had that a lot during my first cycle on the diet. This time I’ve been upping my fat intake and it’s helped alot- I’m at day 9 and hitting my workouts with the same intensity, if anything with a bit more strength, except maybe on supersets and towards the end of the workout - but that’s par for the course with this diet. If you still have tiredness and loss of strength by day 10, you probably need to eat more fat. You really do need to think of fats as fuels on this diet (just as you’d think of carbs as fuel for workouts on a traditional diet). I wouldn’t worry about the ketosis sticks - never used them myself.

568

[quote]lpranal wrote:

[quote]Little Jay wrote:
I’m 10 days on the Anabolic Diet right now and at the beginning of this week I felt like crap. I felt really stressed and tired.
At the beginning of the AD workouts went great, but monday I lost 15lbs on my max deadlift and the day after I benchpressed about 10lbs less than I could the week before :frowning:

Now as you can imagine I panicked a little and I’m wondering if this is all due the transition between highcarb and the AD or that I might be overtrained.
Who can give me more insight about the first weeks on the AD please?

I also tested my urine for ketones and didn’t even have traces of it, so is it okay to carb up saturday or should I wait a week?[/quote]

I had that a lot during my first cycle on the diet. This time I’ve been upping my fat intake and it’s helped alot- I’m at day 9 and hitting my workouts with the same intensity, if anything with a bit more strength, except maybe on supersets and towards the end of the workout - but that’s par for the course with this diet. If you still have tiredness and loss of strength by day 10, you probably need to eat more fat. You really do need to think of fats as fuels on this diet (just as you’d think of carbs as fuel for workouts on a traditional diet). I wouldn’t worry about the ketosis sticks - never used them myself.[/quote]

My fat intake is pretty good, I’m at about 250-300gram a day :slight_smile:

My Max Effort Lowerbody training went pretty good today, added some weight on my low-box-squat!

569

[quote]lpranal wrote:

[quote]broken4head wrote:

What happens is I carb up on Saturday night at dinner until bed that night. My sleep on Fri. night into Sat. is always restless and very early wake up. I am sure that it is because my body is craving carbs at this point of the week.

                Any suggestions? [/quote]

I’ve heard that it’s better to start carbing up in the morning, for those reasons. I’ve had the sleep disruption you speak of, it’s not fun, especially when you have to get your ass out of bed early the next morning. Personally I’ve had my best results with just under 36 hour carb ups (saturday morning - sunday around dinner time), but I usually do a depletion workout on saturday just prior to my carb ups - squats, pullups, bench, chins, shrugs, all with high reps, or go mountain biking for 90 minutes or so. Wrings every last bit of glycogen from the muscles, then start immediately with a carb-heavy post workout shake.

I do remember reading in The Book that whatever your goals are, gaining or fat loss, should be adjusted during your low-carb days, not the carbup. I can attest to this as I did lose quite a bit of fat last year while still doing 24-36 hour carb ups. You naturally start to smooth out from the water and glycogen, but it tends to be gone by tues-wednesday (assuming a weekend carbup)[/quote]
Could you give me an example of you carb up?

570

btw is it possible you lose half an inch on your arms due carb depletion?

571

Hi guys, I used to do this diet several years back. I was on it for about two years straight but then I went to college and all that changed. I’m graduating next semester and seriously considering getting back on it. I’m 22 and my current goals are to do a triathlon on September 11th and then start to try my hand in some natural bodybuilding. I figure I’m going to use this diet during my triathlon training as well so that I will never hit the “wall” that endurance athletes get.

The logic behind that is if your burning fat all the time your body will never have to switch over to it in the middle of a race right? Anyway, I’m going to do the two week induction phase again and then take it from there. Just wanted to introduce myself again.

-Biz

572

[quote]broken4head wrote:

Could you give me an example of you carb up? [/quote]

Right after depletion workouts, It’d be my “traditional” high GI / whey isolate shake - 60 grams of dextro/malto, scoop and a half of whey isolate. Rest of the day is vaguely:

Breakfast - steel cut oats with blueberry / strawberry, couple pieces of turkey bacon and coffee
Meal 2 - whey / fruit smoothie w/ milk
meal 3 - 2 slices double protein Whole grain bread, turkey or natty PB, milk, carrots
meal 4 - More fruit, beef jerky, greek yogurt, cottage cheese (maybe 3 of these things)
meal 5 - cheat meal, usually whatever i’ve been craving for the week (sweet and sour chicken, bbq chicken, pasta, etc.). Good time for a beer :wink:
meal 6 - natty PB on whole wheat double protein, Low GI fruit (blueberry, apple, etc.), lowfat popcorn

Towards the beginning there was a lot more cheat snacking going on with things like chex mix, combos, chocolate etc. I was on a mountain dew throwback kick for a while (no HFCS). You sort of get that out of your system after a while and really stop craving carbs altogether. Most Fruit did seem to work out pretty well for the carb ups as it doesn’t tend to spike the blood sugar and give you lots of crashes, keeps the energy levels somewhat high (though not as high as on low carb days).

One thing I want to start experimenting with this time is working out on carb days. Come to think of it, I’m astounded I had as much progress as I did, only lifting 2-3x a week and doing light cardio 3-4 days. It was a pretty lax workout schedule, this year I’m much more strict with my workouts, I get at least 4x a week on the weights, often 5. Looking forward to my first carb up this weekend, and unlike last time I’m not counting down the days. Nice bonus of doing it a 2nd time around I guess.

573

[quote]Bizmark wrote:
Hi guys, I used to do this diet several years back. I was on it for about two years straight but then I went to college and all that changed. I’m graduating next semester and seriously considering getting back on it. I’m 22 and my current goals are to do a triathlon on September 11th and then start to try my hand in some natural bodybuilding. I figure I’m going to use this diet during my triathlon training as well so that I will never hit the “wall” that endurance athletes get.

The logic behind that is if your burning fat all the time your body will never have to switch over to it in the middle of a race right? Anyway, I’m going to do the two week induction phase again and then take it from there. Just wanted to introduce myself again.

-Biz[/quote]

In my experience, as long as you keep yourself below 75% HRM and have been sufficiently adapted to the diet you should be fine. Last year I went on a 20+ mile mountain bike ride and found myself in the middle of the woods seriously crashing about an hour and a half in. Going above 75 HRM (different for everyone, so knowing your body is important) you start to use glycogen, which if you’re doing the diet correctly will be severely depleted on no-carb days. I was new to the diet so there were a lot of climbs I was pushing myself really hard on, that completely emptied all my muscles, not a good feeling when it’s getting dark and you’re a good 5-6 miles from the end of the trail. Luckily I came across a HUGE blackberry patch. I must have ate a pound of the damn things, filled my pockets and made it out and promptly started that weeks’ carb up.

I think you should definitely be well adapted enough by september, the toughest part would probably be the swimming as I’d imagine it’s hard not to tap into your glycogen reserves during that. Someone else may want to chime in on whether or not carbing up for something like a race or triathlon has worked for them.

There’s a mountain bike racing coming up this weekend, right when my first carb up is due. I’m considering carbing up for the race (and after) and seeing how it affects performance. Not sure exactly what’d happen though as I’m only 12 days in.

574

[quote]lpranal wrote:
In my experience, as long as you keep yourself below 75% HRM and have been sufficiently adapted to the diet you should be fine. Last year I went on a 20+ mile mountain bike ride and found myself in the middle of the woods seriously crashing about an hour and a half in. Going above 75 HRM (different for everyone, so knowing your body is important) you start to use glycogen, which if you’re doing the diet correctly will be severely depleted on no-carb days. I was new to the diet so there were a lot of climbs I was pushing myself really hard on, that completely emptied all my muscles, not a good feeling when it’s getting dark and you’re a good 5-6 miles from the end of the trail. Luckily I came across a HUGE blackberry patch. I must have ate a pound of the damn things, filled my pockets and made it out and promptly started that weeks’ carb up.

I think you should definitely be well adapted enough by september, the toughest part would probably be the swimming as I’d imagine it’s hard not to tap into your glycogen reserves during that. Someone else may want to chime in on whether or not carbing up for something like a race or triathlon has worked for them.

There’s a mountain bike racing coming up this weekend, right when my first carb up is due. I’m considering carbing up for the race (and after) and seeing how it affects performance. Not sure exactly what’d happen though as I’m only 12 days in.
[/quote]

Ya after my workout today I’m re-thinking this. If I am going to actually compete I’m definitely going to need carbs to get through these workouts… Did a 3 mile run today after chest\bi’s\abs and thinking low carb 5 days a week may not be the way to go. I’ll probably use nutrient timing instead.

575

[quote]lpranal wrote:

[quote]broken4head wrote:

Could you give me an example of you carb up? [/quote]

Right after depletion workouts, It’d be my “traditional” high GI / whey isolate shake - 60 grams of dextro/malto, scoop and a half of whey isolate. Rest of the day is vaguely:

Breakfast - steel cut oats with blueberry / strawberry, couple pieces of turkey bacon and coffee
Meal 2 - whey / fruit smoothie w/ milk
meal 3 - 2 slices double protein Whole grain bread, turkey or natty PB, milk, carrots
meal 4 - More fruit, beef jerky, greek yogurt, cottage cheese (maybe 3 of these things)
meal 5 - cheat meal, usually whatever i’ve been craving for the week (sweet and sour chicken, bbq chicken, pasta, etc.). Good time for a beer :wink:
meal 6 - natty PB on whole wheat double protein, Low GI fruit (blueberry, apple, etc.), lowfat popcorn

Towards the beginning there was a lot more cheat snacking going on with things like chex mix, combos, chocolate etc. I was on a mountain dew throwback kick for a while (no HFCS). You sort of get that out of your system after a while and really stop craving carbs altogether. Most Fruit did seem to work out pretty well for the carb ups as it doesn’t tend to spike the blood sugar and give you lots of crashes, keeps the energy levels somewhat high (though not as high as on low carb days).

One thing I want to start experimenting with this time is working out on carb days. Come to think of it, I’m astounded I had as much progress as I did, only lifting 2-3x a week and doing light cardio 3-4 days. It was a pretty lax workout schedule, this year I’m much more strict with my workouts, I get at least 4x a week on the weights, often 5. Looking forward to my first carb up this weekend, and unlike last time I’m not counting down the days. Nice bonus of doing it a 2nd time around I guess.[/quote]

How many carbs would you say you are getting?

576

[quote]broken4head wrote:

How many carbs would you say you are getting?[/quote]

Initially, I was hitting 600-800, easily (and still getting results). I cut out a lot of the “junk” carbs (sugar) and wound up slightly less, maybe 400-600 but from better foods. But I don’t really count anymore, because the way you feel seems to be a much better indicator. Again, when you start to “smooth out” as many others have said really does seem to be a good indicator. You learn to recognize when your stores are full, I’d describe it as kind of a grogged out haze. You’d think it’d actually be easier to sleep like this but its really not, which is why I like going from noon to dinner time the following day.

577

hey guys, i just started the diet a few weeks ago and i’ve noticed that i’m much hungrier when i’m in the middle of my 5 days than i ever was when i was carb cycling. i’ve upped my calorie intake by quite a bit because of this so just wondering if it’s normal.

578

Hello all,

First post for me on here. I’m currently following the A/D plan for nutrition along with lifting 4 times a week, split as follows: Mon-Chest/Back, Tue-Off, Wed-Bi/Tri, Thurs-Legs, Fri-Off, Sat-Shoulders. I’m about 3 weeks into training and about starting week 4 on the A/D this week.

My stats are as follows: 5’7", 179.2 pounds, 27-ish% b/f (according to the scales). Long term goals for this year is to get to 150-155 pounds at 10% b/f. From there I’m not sure what my overall goal is.

I’m still eating at the maintenance level of calories on the A/D, and I’m not sure whether to my calories to try to shed b/f or to stay at maintenance to try to build some muscle first.

All input is welcome.

Thanks,

-Ben

579

[quote]bfrance wrote:

Hello all,

First post for me on here. I’m currently following the A/D plan for nutrition along with lifting 4 times a week, split as follows: Mon-Chest/Back, Tue-Off, Wed-Bi/Tri, Thurs-Legs, Fri-Off, Sat-Shoulders. I’m about 3 weeks into training and about starting week 4 on the A/D this week.

My stats are as follows: 5’7", 179.2 pounds, 27-ish% b/f (according to the scales). Long term goals for this year is to get to 150-155 pounds at 10% b/f. From there I’m not sure what my overall goal is.

I’m still eating at the maintenance level of calories on the A/D, and I’m not sure whether to my calories to try to shed b/f or to stay at maintenance to try to build some muscle first.

All input is welcome.

Thanks,

-Ben [/quote]

How old are you? What are your lifting stats?

Trust me, you should be eating to gain right now man. Don’t waste time cutting, you will have to get crazy skinny to see any results that you want, and chances are you won’t like them when you get there.

I used the AD to go from 160ish to around 180-185 and had pretty good results. Just focus on lifting heavy and eating plenty of calories man.

-Adam

580

[quote]lpranal wrote:

[quote]broken4head wrote:

How many carbs would you say you are getting?[/quote]

Initially, I was hitting 600-800, easily (and still getting results). I cut out a lot of the “junk” carbs (sugar) and wound up slightly less, maybe 400-600 but from better foods. But I don’t really count anymore, because the way you feel seems to be a much better indicator. Again, when you start to “smooth out” as many others have said really does seem to be a good indicator. You learn to recognize when your stores are full, I’d describe it as kind of a grogged out haze. You’d think it’d actually be easier to sleep like this but its really not, which is why I like going from noon to dinner time the following day. [/quote]
You may have misunderstood me. I am having trouble sleeping Friday into Saturday, and sometimes Thursday. I start my carbup Saturday night and stop when I go to bed. I usually sleep like a LOG after I carb up. I feel the sleep disruption occurs because of my body anticipating the carbs it needs.