My Experience on the Anabolic Diet Part IV

Nutrition
141

Hello all, this is my first post on the site after skimming threads for advice for a while now and just want to say thanks for all the great info.

So I’ve been doing the AD for about 2 months and have lost about 15 lbs. from 210-195. I had bulked in the winter, eating retarded amounts trying to get my big lifts up quick (they were pathetic) and aquired a git bit of bf in the process (went from 10% to probably 18%). I cut really fast at first, as I was sick of sucking in my new found gut. I just want to pass an exmple of a day of my diet by you guys (and gals) and see what you think. I don’t own the book so my actions are based on what I read hear and elsewhere.

Breakfast: 5 eggs w/half cup spinach and 1 oz. of swiss

Meal 2: Can of tuna with 2 slices american cheese, 1/2 ounce walnuts 1/2 tblspn mayo, 1 tblspn creole mustard

Post workout: 2 scoops On whey

Meal 3 (1 hour later): 6 ounces Ground meat (10% fat) with an ounce and a half of swiss. 1 cup spinach.

Meal 4: 6 boiled eggs

Meal 5: repeat of meal 3 or 4 usually

comes out to about

2450 cals 240 grams of protein
156 grams of fat
22 grams of carbs

One question about my post workout whey. it is the “natural” on whey with 5 grams carbs per scoop, I take 2.
Is that too much for post? I figure its ok 'cause my carbs are so low for the rest of the day. Thanks

p.s. and nonwokout days a take in about 2000-2200 cals, about 200 grams protein.

142

OK ADers
you GOT to try this one… made some muffins yesterday, and they are the bomb!!!
WOw they are so good…
Got it from the internet, I didnd have almond flower so i made it myself (50%almonds/50%hazlenuts in the foodproccessor)
and i added a scoop of vanilla whey, also made some with choco-whey… So so soooooooo GOOD these baby’s!!

Ingredients:
â?¢2 cups almond flour (almond meal)
â?¢2 teaspoons baking powder
â?¢1/4 teaspoon salt
â?¢1/2 cup (1 stick) butter, melted
â?¢4 eggs
â?¢1/3 cup water
â?¢Sweetener to taste – about 1/3 cup usually works well – liquid preferred
Add some whey protein!!!

Preparation:

  1. Preheat oven to 350 F.
  2. Butter a muffin tin.
  3. Mix dry ingredients together well.
  4. Add wet ingredients and mix thoroughly
  5. Put in muffin tins (about 1/2 to 2/3 full) and bake for about 15 minutes.

wooooow still got some of these for today!!

You van make 12 small ones,
For 1 muffin:
240 cal
7 gr protein
23 gr fat
1 gram carbs
2 grams fber!!!

Enjoy (you wilL!!!)

143

I’ve tried the anabolic/keto diet too.
Very simple and clean diet.
Just make sure you get enough coconut oil and olive oil :stuck_out_tongue:

144

[quote]Vegetable Man wrote:
Hello all, this is my first post on the site after skimming threads for advice for a while now and just want to say thanks for all the great info.

So I’ve been doing the AD for about 2 months and have lost about 15 lbs. from 210-195. I had bulked in the winter, eating retarded amounts trying to get my big lifts up quick (they were pathetic) and aquired a git bit of bf in the process (went from 10% to probably 18%). I cut really fast at first, as I was sick of sucking in my new found gut. I just want to pass an exmple of a day of my diet by you guys (and gals) and see what you think. I don’t own the book so my actions are based on what I read hear and elsewhere.

Breakfast: 5 eggs w/half cup spinach and 1 oz. of swiss

Meal 2: Can of tuna with 2 slices american cheese, 1/2 ounce walnuts 1/2 tblspn mayo, 1 tblspn creole mustard

Post workout: 2 scoops On whey

Meal 3 (1 hour later): 6 ounces Ground meat (10% fat) with an ounce and a half of swiss. 1 cup spinach.

Meal 4: 6 boiled eggs

Meal 5: repeat of meal 3 or 4 usually

comes out to about

2450 cals 240 grams of protein
156 grams of fat
22 grams of carbs

One question about my post workout whey. it is the “natural” on whey with 5 grams carbs per scoop, I take 2.
Is that too much for post? I figure its ok 'cause my carbs are so low for the rest of the day. Thanks

p.s. and nonwokout days a take in about 2000-2200 cals, about 200 grams protein. [/quote]

Your macro ratios look great to me! There are some posts starting a page back in this thread talking about whey protein. The conclusion is to probably use a slower absorbing protein, or another suggestion was to mix some EVOO or coconut oil in with the shake to slow absorption. Whey absorbs so quickly that it can spike insulin levels which you want to avoid except during carb-ups. I don’t think 10 grams of CHO PWO is any problem at all as long as the daily total <= 30g CHO.

145

What’s all this nonsense about coconut oil? DH and the Doc himself mentions in his big coconut oil is a no no because it contains MCT (medium chain triglycerides) which can not be used as energy on this diet. Or something like that :wink: but coco is a nono. Stick with EVOO or canola oil.

Vegetable Man -

You should change your name if that’s what you’re eating. From the looks of it you’re getting 2 cups of spinach a day. Gotta get more than that man, spinach is almost pure fiber so you can go hog wild on it. Eat more greens buddy! Very important on the AD.

-Adam

146

[quote]ashylarryku wrote:
What’s all this nonsense about coconut oil? DH and the Doc himself mentions in his big coconut oil is a no no because it contains MCT (medium chain triglycerides) which can not be used as energy on this diet. Or something like that :wink: but coco is a nono. Stick with EVOO or canola oil.

Vegetable Man -

You should change your name if that’s what you’re eating. From the looks of it you’re getting 2 cups of spinach a day. Gotta get more than that man, spinach is almost pure fiber so you can go hog wild on it. Eat more greens buddy! Very important on the AD.

-Adam [/quote]

x2, spinach keeps everything moving.

147

I second the comment about the MCT’s being a negative on the AD. A great oil I use all the time is Macadamia Nut Oil, good taste and it has a very high smoke point so you can cook with it, whereas EVOO is not good to cook with as it denatures the fats.

148

[quote]ashylarryku wrote:

Vegetable Man -

You should change your name if that’s what you’re eating.
-Adam [/quote]

HA. Point taken.

[quote]FadeIntoBig wrote:
The conclusion is to probably use a slower absorbing protein, or another suggestion was to mix some EVOO or coconut oil in with the shake to slow absorption. Whey absorbs so quickly that it can spike insulin levels which you want to avoid except during carb-ups.
[/quote]

Man that sucks about the whey, other proteins are so expensive. Think it would be good to get casein and take a scoop of each, or cut out the whey all together? I was mixing whey with olive oil or whipping cream for a while, but I find I’m cutting a little quicker with just the protein, which is weird given the insulin issue. I thought the insulin might actually help me being that I’m so damn lanky and need all the help preserving muscle that I can get. But if it’s to the point of getting in the way of the proper hormone stimulation, I’ll switch accordingly.

149

[quote]Vegetable Man wrote:

[quote]ashylarryku wrote:

Vegetable Man -

You should change your name if that’s what you’re eating.
-Adam [/quote]

HA. Point taken.

[quote]FadeIntoBig wrote:
The conclusion is to probably use a slower absorbing protein, or another suggestion was to mix some EVOO or coconut oil in with the shake to slow absorption. Whey absorbs so quickly that it can spike insulin levels which you want to avoid except during carb-ups.
[/quote]

Man that sucks about the whey, other proteins are so expensive. Think it would be good to get casein and take a scoop of each, or cut out the whey all together? I was mixing whey with olive oil or whipping cream for a while, but I find I’m cutting a little quicker with just the protein, which is weird given the insulin issue. I thought the insulin might actually help me being that I’m so damn lanky and need all the help preserving muscle that I can get. But if it’s to the point of getting in the way of the proper hormone stimulation, I’ll switch accordingly. [/quote]

I think the important thing is not to just take whey alone. Taking whey with a fat like EVOO would slow down absorption enough to where I think it would not be a problem.

150

NO COCONUT OIL!!! LOL…and it is because it uses different energy pathways than LCT (long chain triglycerides) and we want to promote the use of LCT pathways, not MCT pathways. So it has the same effect that eating carbs has in a way…it fights with the good fats that we want to use for energy. This is the same thing as getting too many carbs.

We want to signal to the body that we want to use LCT for our energy so when you add carbs or MCT it will make your body have to decide between which to use. Either of these are not good on the AD.

And yeah you can use whey, just try to slow the absorption down as much as possible. Anything that is too much to be absorped at that instant will be used in glucogenesis. Also not good, I think this is also for the same reason, your body will try to use the extra protein for energy, which we don’t want.

Brian

151

[quote]AirBoren wrote:
NO COCONUT OIL!!! LOL…and it is because it uses different energy pathways than LCT (long chain triglycerides) and we want to promote the use of LCT pathways, not MCT pathways. So it has the same effect that eating carbs has in a way…it fights with the good fats that we want to use for energy. This is the same thing as getting too many carbs.
[/quote]

I stand corrected on the coconut oil - thanks.

I think you’re right, don’t want to promote the protein → glucose pathway either.

152

[quote]Vegetable Man wrote:

[quote]ashylarryku wrote:

Vegetable Man -

You should change your name if that’s what you’re eating.
-Adam [/quote]

HA. Point taken.

[quote]FadeIntoBig wrote:
The conclusion is to probably use a slower absorbing protein, or another suggestion was to mix some EVOO or coconut oil in with the shake to slow absorption. Whey absorbs so quickly that it can spike insulin levels which you want to avoid except during carb-ups.
[/quote]

Man that sucks about the whey, other proteins are so expensive. Think it would be good to get casein and take a scoop of each, or cut out the whey all together? I was mixing whey with olive oil or whipping cream for a while, but I find I’m cutting a little quicker with just the protein, which is weird given the insulin issue. I thought the insulin might actually help me being that I’m so damn lanky and need all the help preserving muscle that I can get. But if it’s to the point of getting in the way of the proper hormone stimulation, I’ll switch accordingly. [/quote]

Since I have to check glucose with a meter frequently, I can say that for me at least mixing 1/2 and 1/2 whey and casein doesn’t spike blood glucose. Still might bump insulin tho, I don’t know. I mentioned EVOO because it’s a good fat (twas wrong about the coconut oil tho as others have pointed out). I don’t think that insulin spikes w/o a lot of carbs isn’t so much about weight (fat) gain as it is about keeping the muscles primed (insulin sensitive) to ‘force feed’ them during the carb-ups.

153

This is what i got from another thread…
My opinion: the AD is good, but older book. It can be that new knowledge is available… besides, what if you, lets say, 20 grams mct are burned… 180 calories max… at worst you will start burning your bodyfat again after that. Bur mct provides energy and supports overall fatburning, on a lower cal intake…

[quote]Bill Roberts wrote:
I have to categorize the first part as an assertion providing absolutely no specific detail.

It makes no sense to me: I can’t rule out that if he provided an actual specific that the story might be different, but lacking any specific statement (other than this “whole energy pathway” claim which makes no sense) it’s impossible to say yes or no on this.

The second part is more definite, but unfortunately definitely makes no sense.

What, the ordinary fats eaten on the AD won’t be burned?

Exactly what happens to them, if not burned (and if not converted to bodyfat, which surely cannot be preferred to being burned?)

I have the greatest respect for Dr DiPasquale as a powerlifter, a medical doctor, an expert in doping/anti-doping, and some fine ideas with the Anabolic Diet.

However, though it’s been stated (so far as I know, not by him) that he has a “medical degree in nutrition,” I’ve never heard of such a thing, and if you Google it, Dr DiPasquale is the only person in the world described as holding one. So I don’t think it should be assumed he has a “medical degree in nutrition” as a T-Mag article has said. But an MD degree, most certainly.

Generally speaking, MD’s know very little biochemistry, as the only education generally received in it is a single semester undergraduate course. So it cannot be assumed that even a very accomplished MD such as Dr DiPasquale must be correct on biochemistry-related statements. I rather doubt that he is on this one, as personal opinion.

It would be a different story if he was stating that in a reasonably controlled situation, various persons had done the exact same thing except for substituting X grams of coconut oil for the same amount of other fats when doing the AD and got worse results. If he’s not stating that, then personally I would not give credence to the claims quoted above.[/quote]

154

i’m thinkin 3 raw eggs mixed with half a scoop of whey. about the same calories im taking in now with the 2 scoops, 18 grams less protein and more fat, and good saturated fat at that. i don’t think i really need 48 grams of protein right after anyway. then i’ll have my normal meal an hour later. i’ll try it today. thank God for eggs.

155

[quote]Vegetable Man wrote:
i’m thinkin 3 raw eggs mixed with half a scoop of whey. about the same calories im taking in now with the 2 scoops, 18 grams less protein and more fat, and good saturated fat at that. i don’t think i really need 48 grams of protein right after anyway. then i’ll have my normal meal an hour later. i’ll try it today. thank God for eggs. [/quote]

Damn, if you can stomach that lol. I think I would try whey with heavy cream. I know it’s not the healthiest, but I don’t think I could down whey + eggs or whey + EVOO. Too nasty

-Adam

156

You guys should try garbanzo beans (aka chickpeas). So high in fiber and protein that you can easily match/exceed your fiber intake for the day. I usually eat then right out of a can along with eggs or meat but, if you had time, you could add some sauteed onions and a little salt/pepper to them and eat them as a really delicious yet subtle snack. But these beans go in fast so don’t be surprised if you eat an entire can at one sitting.

157

[quote]Vegetable Man wrote:
i’m thinkin 3 raw eggs mixed with half a scoop of whey. about the same calories im taking in now with the 2 scoops, 18 grams less protein and more fat, and good saturated fat at that. i don’t think i really need 48 grams of protein right after anyway. then i’ll have my normal meal an hour later. i’ll try it today. thank God for eggs. [/quote]

Just a heads up somewhere it is discussed that the protein in the egg whites is not as useful since it hasn’t been cooked yet. I think it has a hard time absorbing or somethin. Also if you cook the entire egg, you will lose the quality of the fats in the yolk. So it’s kinda a double edged sword. I use an egg or two in my shakes once in a while. They definitely help thicken it up. As for breakfast, I always do over easy so I can get the best of both worlds.

158

[quote]AirBoren wrote:

Just a heads up somewhere it is discussed that the protein in the egg whites is not as useful since it hasn’t been cooked yet. I think it has a hard time absorbing or somethin. Also if you cook the entire egg, you will lose the quality of the fats in the yolk. So it’s kinda a double edged sword. I use an egg or two in my shakes once in a while. They definitely help thicken it up. As for breakfast, I always do over easy so I can get the best of both worlds.[/quote]

yeah, i’ve read that about the bioavailabilty cause of it’s affect on biotin, and also the fat quality thing. i dont think it really matters much either way. i think eggs are awesome for you either way, and the protein will absolutely be absorbed. people have done it for so long with good results. i appreciate your input though man, any advice or thoughts on these things is worth discussing and always interesting to me, as i am a dietetics major.

159

[quote]getgopi1 wrote:
You guys should try garbanzo beans (aka chickpeas). So high in fiber and protein that you can easily match/exceed your fiber intake for the day. I usually eat then right out of a can along with eggs or meat but, if you had time, you could add some sauteed onions and a little salt/pepper to them and eat them as a really delicious yet subtle snack. But these beans go in fast so don’t be surprised if you eat an entire can at one sitting.[/quote]

How many net cho in chick peas? and does anyone know how much in 150g skinless boneless salmon?

160

Tams - Your salmon has 0 cho in it, no matter how much you eat! Most meats do not have any cho period, unless they are like honey ham or something that has an additive for flavoring, and even then most of the time it is minimal. Fish, poultry, or meat in its pure form you can assume 0 carbs. However, you have to watch out for BBQ sauce and stuff, that stuff is loaded.

Plus, a quick Google search will do the trick!

So here is what I have documented this week:

Friday - Pre Carb up - weighed in at 196.2 lbs.
Sunday - 1230 PM -First day post carb up - weighed in at 196 lbs.
Heavy back/chest day
Tuesday - 1230PM - Weighed in at 191.6 lbs.
Lower Body LA Day
Thursday - 1230PM - Weighed in at 193.6 lbs.
Heavy Lower Body Day
Friday - 1230PM - Weighed in at 192.6 lbs.
Upper Body LA Day

So, I am not sure what is cause for the fluctuation in weight, must be water. However, my days are exact replicas of each other, except for a few more kcals on heavy days. Before my weigh in each day, I eat the same exact breakfast, drink the same amount of water (from breakfast, taking fiber supp, + 1 bottle, + 16oz pre workout with shake), have the same pre workout protocol (really just 2 scoops MD with 20 almonds), so there is really no change. I probably should just buy a good scale and weigh myself in the morning after I use the restroom first thing.

On another note, my school just got a BodPod. Appearantly, these things measure the volume inside the chamber without you in it, measure the volume with you in it, use the difference as your body’s volume, divide your mass by your volume and determine your density. Somehow, from the density calculation, they can plug that into other equations and give you an analysis of your body, supposed to be +/- 3% (kinda high percent error to me for something like this, but from an engineering standpoint I guess that is pretty good). I got an appointment Tuesday morning, $25 to do it. I think I will do it every 4 weeks to track progress.

Any progress updates anyone? Im feeling lean, feeling a little small, and think I look leaner (i am seeing new veins a little, some more definition in my lats and traps and forearms).