My Experience On the Anabolic Diet

Nutrition
2242

[quote]HouseOfAtlas wrote:
egcabanissiii wrote:
Snoop, that shake really doesn’t sound too good.

Looks fine to me, but the carbs are about 1/2 of what you need in a day.[/quote]

I added some PB to help with flavor…I had to choke it down the first time. This shake puts me at about 12 g carbs…which is okay since it is about 1/3 of my daily calorie intake.

yesterday I went over 30 g due to poor planning I ended just under 50 g. Today I have my day planned out and I should end at 24g and just over 3000 cal.

Here’s to better planning!

2243

Going to start this next monday. Finally got a pdf of the book and I like what I’ve read here.

Here is to hoping whatever is causing my feet to swell to go away.

2244

[quote]Geography wrote:
Going to start this next monday. Finally got a pdf of the book and I like what I’ve read here.

Here is to hoping whatever is causing my feet to swell to go away.[/quote]

Welcome to the AD! I spend several weeks reading about this diet and many others before jumping into it. So far, I am very pleased with the results.

In the end, I like the simplicity of the meals during the week, especially when travelling. It’s damned easy to determine what you can eat, and what you can’t. Also, by keeping a log, you get very familiar with how you are doing on kcals and grams of protein. I would suggest a www.fitday.com account, which is free.

Good luck!

egc

2245

[quote]Snoop wrote:
HouseOfAtlas wrote:
egcabanissiii wrote:
Snoop, that shake really doesn’t sound too good.

Looks fine to me, but the carbs are about 1/2 of what you need in a day.

I added some PB to help with flavor…I had to choke it down the first time. This shake puts me at about 12 g carbs…which is okay since it is about 1/3 of my daily calorie intake.

yesterday I went over 30 g due to poor planning I ended just under 50 g. Today I have my day planned out and I should end at 24g and just over 3000 cal.

Here’s to better planning! [/quote]

Keep up the good work! Oh, the pb sounds like a good addition.

2246

YAHOOOO!

2300 posts! Take that, Il Caz.

2247

[quote]Kliplemet wrote:
Kliplemet wrote:
originally posted by Mauro Di Pasquale:
Nutrition for the Mass Phase
This phase is similar to the “bulking up” phase most powerlifters are familiar with. As usual, you’ll be increasing your calorie intake. On the Metabolic Diet, your goal should be to ALLOW YOUR BODY WEIGHT TO INCREASE TO UP TO 10 AND MAYBE AS HIGH AS 15 PERCENT ABOVE YOUR PRESENT WEIGHT OR ALTERNATIVELY, THE BODYWEIGHT CLASS YOU WANT TO COMPETE IN. For example if you?re competing in the 100 kg or 220 lb class you?ll want to aim for a bodyweight of 110 to 115 kg or 240 to 250 lbs.

i don’t get it, is he saying the example lifter he uses is gonna pack on 20 to 30 lbs of fat? yet he says you should stay below 15% bf
is he saying gain 20-30 lbs extra muscle and lose it again???

what the hell…

so if i weigh ~80kg right now and i want to compete next comp in the 85kg, i need to eat 4675 calories according to the book!!!

not only that, i should also let my bw go to about 95kg (while the weight class following the 85 is the 94…) and then go back to 85 kg, all while never breaking 15% bf…

WTF

i’m still confused…

ad fanatics, help me out[/quote]

Kliplemet,

I don’t think we should remain on the math side of the issue. Afterall, there’s no golden rule for calculating cals the same way for each individual.

Find your point of balance (Basic Metabolic Rate) where you don’t gain or loose weight and continuously adjust your intake according to your goals. If you’re moving towards your desired weight keep it going, otherwise adjust properly.

IMO there’s no other way than trial end error. It is a fact though that most people need more cals to gain weight on the AD than a classic medium-high CHO diet.

Also, i don’t like the don’t-go-over-15%-BF point of view. I feel fat above 12% and i have so much trouble going single digits that i turn to lower-cal mode after i reach 11-12% BF.

I hope that helped a little bit.

2248

[quote]conorh wrote:
I’ve got a question for you experts. I know the AD isn’t designed to be used with predominantly “clean” meats like chicken breasts, but I lucked out and scored a bunch of split breasts at $.99 a pound. Needless to say I have a freezer full. Now, I know there’s a different in mineral as well as some organic compounds between the species, but a major difference is the quantity of fat. The ratios are close, but there’s just alot less fat in chicken. Butter has a pretty similar fat compsition to beef (it comes from moo bossies, after all) and would provide some of the fats the chicken lacks, namely stearic acid and the n-18 MUFA.

So, if I’m going to be eating alot of chicken breast, what do you guys think about adding more butter to my cooking?

By more I don’t mean going nuts, maybe a tablespoon per 8-16 ounce breast.[/quote]

I feel this is the perfect case where you can add more olive oil in your diet.

It does you far more good than butter, it’s healthier in cooking and having more of this stuff is always a good thing.

I wouldn’t worry about sat fats on the AD with all those eggs and meat (including poultry) we consume and if i felt i had to up my fat intake i’d do it with mono and polyunsaturated fats.

Also, i always thought of whole eggs as protein-sat fat pills.

2249

[quote]egcabanissiii wrote:
YAHOOOO!

2300 posts! Take that, Il Caz.[/quote]

Bastardo! 3000 will be mine!

2250

[quote]IL Cazzo wrote:
egcabanissiii wrote:
YAHOOOO!

2300 posts! Take that, Il Caz.

Bastardo! 3000 will be mine!

[/quote]

Game on, big guy. With so many new guys joining in, it won’t take long.

2251

[quote]Geography wrote:
Going to start this next monday. Finally got a pdf of the book and I like what I’ve read here.

Here is to hoping whatever is causing my feet to swell to go away.[/quote]

i hope its not gout because this kind of diet can lead to an increase in uric acid levels, which causes gout. this is why the author says to have uric acid levels checked before starting. how is your big toe?

2252

ADers . . . I’m having some problems with this diet.

Much like Pauli D and Marco, I too am gaining weight with this diet, and it’s not looking great if you catch my drift.

I’m noticing weight/water gathering around my mid-section despite following this diet to a T. I’m not sure if this is a reaction to the sodium in this diet but I’m not liking what I’m seeing.

I must admit, I am stronger, my T levels are elevated, and I’m noticing slight muscle size improvements.

I’m currently in a wave loading phase of my training so the intensity isn’t the highest, but I am doing cardio 3 days a week first thing in the morning.

I’m not sure what more to say aside from the fact that I’m torn as to what to do. I’ve been following the AD for 6 weeks now and with the summer weather soon approaching, aesthetics are key.

Any thoughts from anyone?

Thanks,

Sasha

2253

Yesterday was a success! I managed to stay under 30 g CHO! I finished the day at 28 g and 3900 cals.

The calories were a bit higher than what I wanted but I was freaking starving after ME squat day. Today I am backing off the super shake so I can have more solid food.

2254

[quote]toughcasey wrote:
Geography wrote:
Going to start this next monday. Finally got a pdf of the book and I like what I’ve read here.

Here is to hoping whatever is causing my feet to swell to go away.

i hope its not gout because this kind of diet can lead to an increase in uric acid levels, which causes gout. this is why the author says to have uric acid levels checked before starting. how is your big toe?[/quote]

I’m doubting its gout now but what it is the doctor is still unsure. Trying anti-inflamatories for it which seem to be helping. Both heels became puff balls of pain.

2255

I am prone to gout and this diet does not bother me one bit. Have actually not had one bout since I started it.

2256

[quote]SashaG wrote:
ADers . . . I’m having some problems with this diet.

Much like Pauli D and Marco, I too am gaining weight with this diet, and it’s not looking great if you catch my drift.

I’m noticing weight/water gathering around my mid-section despite following this diet to a T. I’m not sure if this is a reaction to the sodium in this diet but I’m not liking what I’m seeing.

I must admit, I am stronger, my T levels are elevated, and I’m noticing slight muscle size improvements.

I’m currently in a wave loading phase of my training so the intensity isn’t the highest, but I am doing cardio 3 days a week first thing in the morning.

I’m not sure what more to say aside from the fact that I’m torn as to what to do. I’ve been following the AD for 6 weeks now and with the summer weather soon approaching, aesthetics are key.

Any thoughts from anyone?

Thanks,

Sasha

[/quote]

Our bodies hold on to what they don’t have in abundance and let easily go everything there is in large quantities (see fat and the whole AD concept).

That goes for water as well. The more you drink the less you retain.

About the accumulating weight around your waist that isn’t water, IMO after 6 weeks on the AD you can play safely with your cals until you find your point of balance.

Getting away with more cals while on the AD comparing to medium-high CHO diets IS the case for most people but NOT for everyone (including myself).

During the breaking phase of the AD i followed the 18XBW suggestion. I breezed through the hard period but i took 7 lbs in a 4 weeks. It wasn’t the diet though, it was just too many cals for me.

There are some lucky bastards that can eat twice as much on the AD and stay lean or even loose fat, but not everybody reacts like this, especially FFBs who gain fat just by breathing deeper!

Long story short, ditch all fixed calorie prescription, find your own scale and be prepared to swallow that for some people cutting on the AD might be equally hard as on other diets.

2257

I will put in my .02

Maybe people who are eating too much bacon or sausage are gaining the fat. Also, it could be the calorie intake.

I am not skinny, nor fat, but I am starting to cut (still eating well over 3,000 calories) and actually lost almost 5 pounds in 5 days.

I eat chicken breasts (low sodium), eggs, string cheese (limit these to about 4 a day), organic flax seed, natural and organic peanut butter, and some almonds.

I don’t eat any pork. Not sure if it matters, but when I used to eat lots of bacon the first time I tried this diet, I gained fat kind of fast.

Just my .02

2258

[quote]HouseOfAtlas wrote:
I will put in my .02

Maybe people who are eating too much bacon or sausage are gaining the fat. Also, it could be the calorie intake.

I am not skinny, nor fat, but I am starting to cut (still eating well over 3,000 calories) and actually lost almost 5 pounds in 5 days.

I eat chicken breasts (low sodium), eggs, string cheese (limit these to about 4 a day), organic flax seed, natural and organic peanut butter, and some almonds.

I don’t eat any pork. Not sure if it matters, but when I used to eat lots of bacon the first time I tried this diet, I gained fat kind of fast.

Just my .02 [/quote]

Not that I have any experience with this diet but I think you still need to keep it “clean” with your food choices if you expect to minimize fat gain. Too many people think they can live off of cheese and sausage or bacon.

My staples (for the last few days!)

hard boiled eggs
walnuts
chicken
protein powder
olive oil
flax seed
natural peanut butter
fish oil
sardines
salmon

2259

Played around with fitday and so far this is what I’ve come up with. Now if I can stuff that much into me or afford that much I’m not sure yet.

Meal 1
5 Extra Large Eggs
2 oz of Cheddar
8 leafs of Spinach
1 Tablespoon of Benefibre w/o sugar (Yeah I’m anal when it comes to having easy shits)

Calories = 692, F=48, C=12-5, P=52

Snack 1
1 oz Walnuts
1 oz Almonds

Calories = 349, F=32, C=10-5, P=10

Meal 2
8 oz Ground Beef
1 cup diced Celery
2 slices American Cheese

Calories = 851, F=60, C=8-2, P=65

Post Workout
1 scoop ON Whey
1 Tablespoon Olive Oil
1 Tablespoon Peanut Butter

Calories = 324, F=24, C=7-1, P=27

Meal 3
6 oz Pork Chop
4 oz Chicken Thigh
1 cup Broccoli Flowerets
1 Tablespoon Olive Oil

Calories=786, F=49, C=5-3, P=78

Dinner
8 oz Short loin, Top loin
1 cup diced Celery
2 oz Cheddar
1 Tablespoon Benefiber

Calories = 902, F=54, C=9-5, P=73

Totals = 3895, F=278, C=49, Fiber=21, P=307

This is a shit load of food.

Going to fiddle around with it still. Probably will have to cut the steak down to save money. Maybe just 4ozs and cram in some more chicken.

2260

Are you tracking your kcals, proteins, cho and fats?

IMO, you really need to watch everything. If you’re putting on a bit too much weight, drop your fat intake a bit. I’m moving from a mass gaining program to a more intense GPP, boxing HIT training program for a summer cut. I’ll be watching my kcals very closely. I’m looking to drop my weekly kcals to 3000 below maint for weight training. I’m sure my maint level will be higher on a more high intensity workout so I should be dropping two pounds or so a week.

I use www.fitday.com religiously to keep track of EVERYTHING I eat. I even measure things out now. It’s a pain, but my goals are worth it.

Good luck and train hard with max intensity!

[quote]SashaG wrote:
ADers . . . I’m having some problems with this diet.

Much like Pauli D and Marco, I too am gaining weight with this diet, and it’s not looking great if you catch my drift.

I’m noticing weight/water gathering around my mid-section despite following this diet to a T. I’m not sure if this is a reaction to the sodium in this diet but I’m not liking what I’m seeing.

I must admit, I am stronger, my T levels are elevated, and I’m noticing slight muscle size improvements.

I’m currently in a wave loading phase of my training so the intensity isn’t the highest, but I am doing cardio 3 days a week first thing in the morning.

I’m not sure what more to say aside from the fact that I’m torn as to what to do. I’ve been following the AD for 6 weeks now and with the summer weather soon approaching, aesthetics are key.

Any thoughts from anyone?

Thanks,

Sasha

[/quote]

2261

[quote]Snoop wrote:
Not that I have any experience with this diet but I think you still need to keep it “clean” with your food choices if you expect to minimize fat gain. Too many people think they can live off of cheese and sausage or bacon.

My staples (for the last few days!)

hard boiled eggs
walnuts
chicken
protein powder
olive oil
flax seed
natural peanut butter
fish oil
sardines
salmon
[/quote]

Your diet looks almost like mine, except the sardines and salmon.

I bet people that are eating lower calories might be able to get away with eating more bacon and sausage, but, for me, like I said, the feeling afterwards isn’t that good.

I enjoy eating clean and with flax seed and natural peanut butter as my main fats, its really easy to get them in.