My Experience on the Anabolic Diet Part IV

Nutrition
121

Since I’m new to the thread, hopefully I can give a little back to start:

AD Brownies

1 cup chocolate casein powder
1 tbsp baking powder
1.5 cups water
3 whole eggs
3 tbsp butter

Melt the butter then whip it all together in a bowl until smooth. Coat a glass baking dish with cooking spray, then spread the mixture in evenly. Cook for 45 min at 350 degrees. Makes 8 brownies.

Not the prettiest looking brownies you’ve ever seen, but very tasty and perfect for the AD.
Protein - 23g
Fat - 7g
Carbs - 1.5g

I hope to be able to give at least a fraction back of what I’ve gained from all the AD threads.

122

[quote]protein-pro wrote:
I read some people doing a 1 day carb up… But i think the second day is important too.
When you are cutting, your body responds to it, for instance your leptin and thyroid will decrease, and more methabolic changes will occure.
I think it is more benificial to do the 2nd day too. To reverse some more of the side-effects, a second day of carbs is a second signal for the body that the bad days are gone, i suppose…

what is the opinion of my fellow ADers??

[/quote]

I think the rule is, that there are no bright line rules, which is really one of the main premises of the Anabolic Solution.

There’s just so many factors. For example a personal rule that I follow is to choose b/t a one day “junk carb up” or a 2 day “clean carb up.”

But I’m sure there are even some people that could handle a full 2 day junk carbup and others who should even stick to a 1 day clean carb up.

Soooooo many metabolisms. You just gotta play with it I guess.

123

[quote]ob205 wrote:
From listening to Mauro Dipasquale recently, he doesn’t recommend whey protein around the workout, since we know that Whey is the fastest digesting but can also enter gluconeogenis the fastest as well raising insulin and creating carbs. He recommended a casein/fat or other slower digesting protein(steak). A great point he made was about post workout carbs, he says all the studies have focused on glycogen compensation for the ENDURANCE athlete and had nothing to do with hypertrophy. He stated protein synthesis is the most important factor in muscle growth. If anyone wants to listen to him, it was on superhumanradio.com.

OB[/quote]

I’m 99% sure you are wrong about Dr. Di’s view on protein. His own website publishes the benefits of whey hyrdolsite, the second fastest protein available, and he even has his own supplement line in which he markets a whey hydro protein as a peri workout shake!

He also says that cassein protein is best for bedtime.

124

[quote]snewbold wrote:

[quote]ob205 wrote:
From listening to Mauro Dipasquale recently, he doesn’t recommend whey protein around the workout, since we know that Whey is the fastest digesting but can also enter gluconeogenis the fastest as well raising insulin and creating carbs. He recommended a casein/fat or other slower digesting protein(steak). A great point he made was about post workout carbs, he says all the studies have focused on glycogen compensation for the ENDURANCE athlete and had nothing to do with hypertrophy. He stated protein synthesis is the most important factor in muscle growth. If anyone wants to listen to him, it was on superhumanradio.com.

OB[/quote]

I’m 99% sure you are wrong about Dr. Di’s view on protein. His own website publishes the benefits of whey hyrdolsite, the second fastest protein available, and he even has his own supplement line in which he markets a whey hydro protein as a peri workout shake!

He also says that cassein protein is best for bedtime. [/quote]

Something I have read many times in other venues is that fast absorbing whey will cause an insulin spike, something that the AD is trying to avoid until carb-up time. In the old threads, several of the experienced AD’ers mentioned (paraphrasing) that increasing insulin sensitivity is really one of the key metabolic advantages of the AD, so “spiking” insulin during the week after each workout would seem counter-productive. Also, I believe that it is the amino acid pool (available to muscle when it wants to grow) that is the important part, so if you get adequate and balanced protein through the AD then I question the need to spend money on any protein supplements, fast or slow absorbing. PWO whey protein I think is much better suited to people on ‘regular’ diets who may not get enough or the proper balance of protein in their typical “high-carb” diets, or who need the frequent insulin spikes because they are not as sensitive to it’s effects.

As to why the website markets those whey products for that same use, that may be a good question to ask them. Maybe Dr. D. has new opinions that are not reflected in a timely manner on the website or in the product offerings.

125

ADvanced TS -

King Pin!!! Haha, I love that movie man. Woody Harrelson is hilarious. I like how you emphasize AD in your name :slight_smile:

Smithers -

Tams and AirBoren are right, you should definitely CHO up more. I only weigh a bit over 170 and I just recently stuck to a 1 day CHO up last weekend and had 700-800g easily and I still looker leaner today. I am on 5/3/1 right now and only lift 4 days a week too. I throw in some HIIT every now and then but not really lol. I always break a good sweat when I lift though, I try to just go crazy with the weights and burn my share of calories through that. I think if you stick to 1 day, depending on your weight (but not really) you should get in a solid 700g at least. try that out and go from there.

This is an extreme case, but a poster by the name of OvalPline in the original thread said he would have 1 day CHO and get in 8K cals, sometimes up to 10K cals and still get a tad leaner throughout the week.

126

[/quote]

I’m 99% sure you are wrong about Dr. Di’s view on protein. His own website publishes the benefits of whey hyrdolsite, the second fastest protein available, and he even has his own supplement line in which he markets a whey hydro protein as a peri workout shake!

He also says that cassein protein is best for bedtime. [/quote]

Yes, I see the contradiction with the “Power Drink” he sells on site, I was just going off what I heard him say on Superhuman radio and yes that drink is a intra-workout only, he did not talk about intra, only pre and post nutrition. And I agree Casien at bed time is best cause of slow digestion, but even his pwo shake is a blend to slow absorption. If you listen to interview, I was more referring to intake prior to cardio in the AM, he suggests any slow type of protein as opposed to whey.

127

Oh dear god! I went 1 day with no cream, then bought some today! Im soooooooooooo discucting, need to find something else that makes me feel as satisfied as all that fat, im def going quite a bit over my kcal. Though not putting on weight and i look leaner BUT seriosly with the cream it will just be a matter of time until im a whale. lol. What else is better than cream??? Help x

128

[quote]ashylarryku wrote:
ADvanced TS -

King Pin!!! Haha, I love that movie man. Woody Harrelson is hilarious. I like how you emphasize AD in your name :slight_smile:

Smithers -

Tams and AirBoren are right, you should definitely CHO up more. I only weigh a bit over 170 and I just recently stuck to a 1 day CHO up last weekend and had 700-800g easily and I still looker leaner today. I am on 5/3/1 right now and only lift 4 days a week too. I throw in some HIIT every now and then but not really lol. I always break a good sweat when I lift though, I try to just go crazy with the weights and burn my share of calories through that. I think if you stick to 1 day, depending on your weight (but not really) you should get in a solid 700g at least. try that out and go from there.

This is an extreme case, but a poster by the name of OvalPline in the original thread said he would have 1 day CHO and get in 8K cals, sometimes up to 10K cals and still get a tad leaner throughout the week.[/quote]

alku,

Thanks man, def my favorite movie. We could do an entire thread just on Kingpin quotes.

Also, great job on keeping this thread alive. I agree we need some of the originals (DH,IC,MDragon and Tribs) to stop by and school us now and again.

129

[quote]ashylarryku wrote:

Smithers -

Tams and AirBoren are right, you should definitely CHO up more. I only weigh a bit over 170 and I just recently stuck to a 1 day CHO up last weekend and had 700-800g easily and I still looker leaner today. I am on 5/3/1 right now and only lift 4 days a week too. I throw in some HIIT every now and then but not really lol. I always break a good sweat when I lift though, I try to just go crazy with the weights and burn my share of calories through that. I think if you stick to 1 day, depending on your weight (but not really) you should get in a solid 700g at least. try that out and go from there.

[/quote]

Guys -

I was putting on a pound a week when I was carbing up that high, not something that I want. For two weeks straight I put on a pound following my carb up (once my weight had settled back post carb up). Then, I slowly lowered my carbs on carb up days, and this time, I limited my carbs per CT’s recommendation, and I actually am losing weight, finally.

Personally, I think the carb ups are outrageous. 700-800g of carbs? That is ~400 cals over my maintenance (and I weigh 191 lbs right now), and that does not even begin to include all the protein (even though minimal) and fat. That would not work for me, but it might work for others. I guess I know my body a little better than most do, so I know what will and wont work.

Here is the thing, I think you can make progress doing what you guys are doing, but I think it will just take longer. I am looking to get faster results, and once I get to where I want to be, then I will slowly add more carbs in my carb ups.

I simply dont understand why people think they can over induldge with that many calories and expect to have optimal gains for fat loss. Everything has a point of diminishing returns, so the effects of carbing up are understood, but at what extent do you start negating a weeks worth of work with the amount of cals you are taking in on the weekends?

I am not trying to judge anyone or criticize anyone, because everyone has to pay attention to their own body and everyone has different goals. But, for optimal fat loss, I think you guys are really hindering yourselves with that many cals.

130

[quote]ADvanced TS wrote:
alku,

Thanks man, def my favorite movie. We could do an entire thread just on Kingpin quotes.

Also, great job on keeping this thread alive. I agree we need some of the originals (DH,IC,MDragon and Tribs) to stop by and school us now and again.
[/quote]

Lol, definitely could run a bunch of quotes. Thanks man, I just try to through out everything I’ve gathered through reading the entire 1st thread. I’m just glad there hasn’t been any “Do i have to do the induction? Does fiber count?” questions in a while lol.

Smithers -

I completely agree with your statement. Some people use the weekend as an excuse to binge and overeat. I do think you should eat over maintenance to a degree, but some people blow it way out of proportion. I just took pictures and after only 3 weeks I have noticed a good amount of fatloss so what I’m doing is working. Maybe i could get quicker results another way but summer is 12 weeks out and I’m in no rush :slight_smile:

Also, my lifts are all continually increasing. More strength + less fat = good stuff

-Adam

131

Yeah, I dont track calories on carb up days, well, not like I do on regular days, but I am sure I am getting around 3000-3500 cals each day. However, I have been doing a 36 hour carb up, so Friday I am probably at 3000 and Saturday I am probably around 3500.

Adam, if what you are doing works, keep doing it!!! Dont get me wrong, I would love to eat 700-800g of carbs on my carb ups, but I know for a fact I would be putting on some body fat. I have spent really the last two years experimenting with foods and how I handle them and I know that would be over kill for me.

I guess what I am trying to get at is that everyone needs to pay attention to what is happening to their body as they are doing this. The outline Dr. D gives is very generic, and obviously wont work for everyone. It may work for the majority, though. But even though I look like a guy who puts on muscle easy and is naturally athletic or has better genetics, I dont, it has all come from hard work and being critical with my diet. People always ask me why I am so careful with my diet, and its because my body does not respond to lots of carbs or excess calories, it just turns it into BF.

I feel like carbs have kept me out of single digit BF in the past, so that is why I am doing this diet, and that is why I am more critical of my carb ups.

The funny thing is, I am still getting stronger in the gym. I am in a 500 cal deficit, I am usually only getting 20g net carbs a day, and somehow I am getting stronger. For example, when I benched last Sunday, I had increased my inclined dumbell press by 30 lbs total since the beginning of this diet. Maybe I am just more focused, or better rested, or whatever, but its pretty cool.

132

[quote]smithers584 wrote:
Yeah, I dont track calories on carb up days, well, not like I do on regular days, but I am sure I am getting around 3000-3500 cals each day. However, I have been doing a 36 hour carb up, so Friday I am probably at 3000 and Saturday I am probably around 3500.

Adam, if what you are doing works, keep doing it!!! Dont get me wrong, I would love to eat 700-800g of carbs on my carb ups, but I know for a fact I would be putting on some body fat. I have spent really the last two years experimenting with foods and how I handle them and I know that would be over kill for me.

I guess what I am trying to get at is that everyone needs to pay attention to what is happening to their body as they are doing this. The outline Dr. D gives is very generic, and obviously wont work for everyone. It may work for the majority, though. But even though I look like a guy who puts on muscle easy and is naturally athletic or has better genetics, I dont, it has all come from hard work and being critical with my diet. People always ask me why I am so careful with my diet, and its because my body does not respond to lots of carbs or excess calories, it just turns it into BF.

I feel like carbs have kept me out of single digit BF in the past, so that is why I am doing this diet, and that is why I am more critical of my carb ups.

The funny thing is, I am still getting stronger in the gym. I am in a 500 cal deficit, I am usually only getting 20g net carbs a day, and somehow I am getting stronger. For example, when I benched last Sunday, I had increased my inclined dumbell press by 30 lbs total since the beginning of this diet. Maybe I am just more focused, or better rested, or whatever, but its pretty cool.

[/quote]

I didnt realise you were doing 36 hr, i meant i have 500g cho on my 1 and only day carb up. yeah your def right to limit it so if your going for that long. good for you.

133

[quote]smithers584 wrote:

[quote]ashylarryku wrote:

Smithers -

Tams and AirBoren are right, you should definitely CHO up more. I only weigh a bit over 170 and I just recently stuck to a 1 day CHO up last weekend and had 700-800g easily and I still looker leaner today. I am on 5/3/1 right now and only lift 4 days a week too. I throw in some HIIT every now and then but not really lol. I always break a good sweat when I lift though, I try to just go crazy with the weights and burn my share of calories through that. I think if you stick to 1 day, depending on your weight (but not really) you should get in a solid 700g at least. try that out and go from there.

[/quote]

Guys -

I was putting on a pound a week when I was carbing up that high, not something that I want. For two weeks straight I put on a pound following my carb up (once my weight had settled back post carb up). Then, I slowly lowered my carbs on carb up days, and this time, I limited my carbs per CT’s recommendation, and I actually am losing weight, finally.

Personally, I think the carb ups are outrageous. 700-800g of carbs? That is ~400 cals over my maintenance (and I weigh 191 lbs right now), and that does not even begin to include all the protein (even though minimal) and fat. That would not work for me, but it might work for others. I guess I know my body a little better than most do, so I know what will and wont work.

Here is the thing, I think you can make progress doing what you guys are doing, but I think it will just take longer. I am looking to get faster results, and once I get to where I want to be, then I will slowly add more carbs in my carb ups.

I simply dont understand why people think they can over induldge with that many calories and expect to have optimal gains for fat loss. Everything has a point of diminishing returns, so the effects of carbing up are understood, but at what extent do you start negating a weeks worth of work with the amount of cals you are taking in on the weekends?

I am not trying to judge anyone or criticize anyone, because everyone has to pay attention to their own body and everyone has different goals. But, for optimal fat loss, I think you guys are really hindering yourselves with that many cals.[/quote]

Very good post.

Ok now guys, I listened to both of Dr. Di’s podcasts on superhuman radio, and I have seen the error in my ways. I am still a little hesitant since I put in around 7 days of intense exercise (4 heavy training days, one day of sprints, one day of bike intervals, and one day of racquetball), but I do believe that my body will adapt to conserve glycogen throughout all these activities.

However, my biggest concerns is with what Dr. Di stated about insulin around the workout. I understand the rationale of not wanting to spike it after the workout, and I plan on using whey with EVOO to slow down the whey from turning to glucose too quickly, but what about preworkout? I thought Dr. Di was all about spiking insulin pre/during the workout with BCAAs or fast acting proteins like CH? On superhuman radio he acted like we should avoid insulin at all times except the carbup phase.

Where is DH when you need him?

134

Just got a response from the Doctor himself. He personally responded within a half hour of me requesting his newsletter. He pimped his supplements a bit but that is to be expected. The man gotta make his money somehow. It appears the idea is don’t have fast acting proteins pre-workout, but you can have them during your workout. Here is his response:

Hi Abe,

Iâ??ve put you on the list for the newsletter and have attached the first issue. Future issues, including the one I hope to have out in a week or so, will cover more topics and some will be somewhat controversial, but then itâ??s good to shake up the status quo especially when it needs shaking up.

Iâ??ll be covering all of this in more detail in the newsletter but hereâ??s some info that may be useful right now.

Taking in fast proteins (such as whey) is counter productive prior to training as itâ??s quickly converted to glucose and as such increases insulin, decreases GH and IGF-1, and decreases the use of fat as a primary fuel during training. I do recommend some supplementation before training but only to prime the system. Have a look at the info under my Resolve at http://www.mdplusstore.com/pdfs/resolve.pdf.

On the other hand, and this may seem as if Iâ??m contradicting myself, the use of whey by itself is a good idea while training as it provides BCAA, and other amino acids that are useful for countering the increase in the catabolic and decrease in the anti-catabolic influences while training. Also the various amino acids are used more for anaplerosis (feeding the TCA or Krebâ??s Cycle to increase the use of the 2 carbon units derived from fatty acids which in turn come from body fat, as energy, than for gluconeogenesis â?? see the info at http://www.mdplusstore.com/pdfs/powerdrk.pdf.

Hope this helps.

Best regards,

Mauro

I think this makes up for my minor AD bastardization I previously had. I am still pretty sure I am fat adapted so I will probably just have 2 weekends of only 12 hour refeeds and be back on the saddle. After all, the only thing I changed was 50 grams of dextrose PWO and decreased my carbup to 1 meal.

135

[quote]ajweins wrote:
Just got a response from the Doctor himself. He personally responded within a half hour of me requesting his newsletter. He pimped his supplements a bit but that is to be expected. The man gotta make his money somehow. It appears the idea is don’t have fast acting proteins pre-workout, but you can have them during your workout. Here is his response:

Hi Abe,

Iâ??ve put you on the list for the newsletter and have attached the first issue. Future issues, including the one I hope to have out in a week or so, will cover more topics and some will be somewhat controversial, but then itâ??s good to shake up the status quo especially when it needs shaking up.

Iâ??ll be covering all of this in more detail in the newsletter but hereâ??s some info that may be useful right now.

Taking in fast proteins (such as whey) is counter productive prior to training as itâ??s quickly converted to glucose and as such increases insulin, decreases GH and IGF-1, and decreases the use of fat as a primary fuel during training. I do recommend some supplementation before training but only to prime the system. Have a look at the info under my Resolve at http://www.mdplusstore.com/pdfs/resolve.pdf.

On the other hand, and this may seem as if Iâ??m contradicting myself, the use of whey by itself is a good idea while training as it provides BCAA, and other amino acids that are useful for countering the increase in the catabolic and decrease in the anti-catabolic influences while training. Also the various amino acids are used more for anaplerosis (feeding the TCA or Krebâ??s Cycle to increase the use of the 2 carbon units derived from fatty acids which in turn come from body fat, as energy, than for gluconeogenesis â?? see the info at http://www.mdplusstore.com/pdfs/powerdrk.pdf.

Hope this helps.

Best regards,

Mauro

I think this makes up for my minor AD bastardization I previously had. I am still pretty sure I am fat adapted so I will probably just have 2 weekends of only 12 hour refeeds and be back on the saddle. After all, the only thing I changed was 50 grams of dextrose PWO and decreased my carbup to 1 meal.[/quote]

As always, thanks for the great info, AJ. Besides being smart as all get out, Dr D does seem like a genuinely great guy.

136

AJ -

That’s awesome that the Doc himself got back to you. I also sent him a e-mail a few nights ago but haven’t heard back. Did i get the e-mail right? I sent it to mauro@metabolicdiet.com

-Adam

137

[quote]ashylarryku wrote:
AJ -

That’s awesome that the Doc himself got back to you. I also sent him a e-mail a few nights ago but haven’t heard back. Did i get the e-mail right? I sent it to mauro@metabolicdiet.com.

-Adam[/quote]

Yeah. That is where I sent it. His newsletter looks pretty great. The amount of research this guy does is ridiculous.

138

[quote]ashylarryku wrote:
AJ -

That’s awesome that the Doc himself got back to you. I also sent him a e-mail a few nights ago but haven’t heard back. Did i get the e-mail right? I sent it to mauro@metabolicdiet.com.

-Adam[/quote]

Looks like the Doc got quite a few emails lol. I emailed him too.

139

[quote]ajweins wrote:

[quote]ashylarryku wrote:
AJ -

That’s awesome that the Doc himself got back to you. I also sent him a e-mail a few nights ago but haven’t heard back. Did i get the e-mail right? I sent it to mauro@metabolicdiet.com.

-Adam[/quote]

Yeah. That is where I sent it. His newsletter looks pretty great. The amount of research this guy does is ridiculous. [/quote]

will you email it to me? and then I can send it the ashylarry as well. … my email is
boren at ku and its an "edu"cation account :slight_smile:

140

Wanted to post something I’m finding interesting that might help others new to the AD as well…

Been on the AD “startup phase” for a solid month now (no carb loading), started AD for the same reasons most do with the added twist that I was diagnosed with mild diabetes type II in late December. That and too much body fat is why I’ve continued on an extended startup phase. Since I have a clinical case of glucose intolerance, I have been monitoring my blood glucose at least 4x per day since beginning the AD.

Anyway, for the first two weeks my diet was ‘dirty’ with a bunch of very fatty foods such as fast-food burgers w/o the bun, etc. The last two weeks as I found more low-carb recipes, etc., I started eating ‘cleaner’. I noticed that my avg. blood glucose level has crept up (it’s still much lower than before starting low-carb) over the last couple weeks and couldn’t figure out why until I realized that I was not getting as much fat as the first two weeks and was probably starting to convert aminos into glucose (gluconeogenesis) for energy. Over the last couple of days, if I have more greens or lean meats than normal, I’ve added EVOO and/or extra fish-oil supplementation and the blood glucose is starting to settle back down to the level of the first two weeks.

Two lessons learned: The first is that it is very important to make sure you’re getting enough fat (55-60% of kcals) on the AD and the 2nd is that I need to start keeping better track my macros to make sure of the macro breakdown.