My Experience On the Anabolic Diet

Nutrition
2522

[quote]HouseOfAtlas wrote:
IL Cazzo wrote:
Very good list. Typically, if it’s green, u can eat it (not peas). Also there seems to be some confusion with the fiber content of spinach. Baby spinach has much less fiber…although it’s better tasting. You gotta buy the older, ugly spinach for the most fiber.

That is weird. On the label of the organic baby spinach I buy (Earthbound Farm), it says it has 7g of carbs per serving and all of the carbs are from fiber (7g). Weird.

Maybe it is because its organic???[/quote]

Yeah, this type of stuff can get confusing. There could be 3 different brands of frozen cauliflower florets all sitting beside each other in a store freezer, and they’ll all list different Carb:Fibre ratios. Hell, a can of asparagus tips i was looking at said it had 2 grams of total carbs, and on the ‘more precise’ breakdown, it showed 1g fibre and 2g other. 1+2=2?

Who do you trust for your vegetable macros? It’s tempting to just pick the one with the most fibre, so you can eat even more of them’s delicious vegetables… haha. :slight_smile:

2523

I just choose the right type of veggies and go nuts. After about 2-3 months on the AD I noticed that i could just eat any veggie that was over half fiber and it wouldn’t move my insulin at all. I once ate a kilo of spinach in one sitting. It’s just too fiberous to even bother with. Plus you have to eat a buttload of the stuff to amass any kind of calories. If you are only getting 100-200 cals (a veritable pile of produce) in veggies and a couple thousand in fat your body will stick to the fat process. Get a blood glucose monitior and see how veggies affect you to determine how much to eat. I noticed that cheese spiked the insulin up pretty good so i keep it for PWO. But I haven’t found a(n) (over half fiber) veggie yet that even moves it.

Besides just chewing through 200 cals of veggies like broc and spinach and coliflower must take at least 200 cals for mastication alone. It takes me ages to eat 100 cals of broccoli, it’s a fukin TASK.

-chris

[quote]suavij wrote:
HouseOfAtlas wrote:
IL Cazzo wrote:
Very good list. Typically, if it’s green, u can eat it (not peas). Also there seems to be some confusion with the fiber content of spinach. Baby spinach has much less fiber…although it’s better tasting. You gotta buy the older, ugly spinach for the most fiber.

That is weird. On the label of the organic baby spinach I buy (Earthbound Farm), it says it has 7g of carbs per serving and all of the carbs are from fiber (7g). Weird.

Maybe it is because its organic???

Yeah, this type of stuff can get confusing. There could be 3 different brands of frozen cauliflower florets all sitting beside each other in a store freezer, and they’ll all list different Carb:Fibre ratios. Hell, a can of asparagus tips i was looking at said it had 2 grams of total carbs, and on the ‘more precise’ breakdown, it showed 1g fibre and 2g other. 1+2=2?

Who do you trust for your vegetable macros? It’s tempting to just pick the one with the most fibre, so you can eat even more of them’s delicious vegetables… haha. :)[/quote]

2524

[quote]jw390898 wrote:
SashaG wrote:

Jw,

Your total caloric requirements on the carb ups shouldn’t be too different from what you get in the week . . . it’s just the macronutrient breakdown that you need to adjust.
Sasha

Well I would have thought this the right thing to do!?
Howver, rigthly or wrongly, I get the impression from this whole thread and the book that it may not be the case and you effectively gauge yourself to the point you feel you have eaten enough!?

I can not say this weekend I felt like I was filling up with glycogen from carbs at all and ate 450g worth of the fuckers, all low G.I - the highest was weetabix as wheat is in the early 70’s on the index.

I will be treating myself this saturday to an all you can eat chinese (gf’s birthday) but will be chosing rice and veggie dishes and limit the chicken, beeg and prawns I guess - bummer, maybe even a beer???

Not sure if we should eat till full or bloated/puffy irrespective of consuming past our weekly cals or to stay rigid to it and stop when say 100g for a meal have been taken in?[/quote]

jw,

The book and this thread are all just rough guidelines on how to structure the lifestyle. Some people respond better to different macro breakdowns and you really need to customise the AD to your specific needs.

For example, I love cereal, but aside from getting insanely bloated, it doesn’t work for me. Bread on the other hand works great.

I know it sounds really vague and unhelpful, but as a guide, eat until you’re full . … not stuffed. Try to eat frequently to keep up the metabolic rate boosting effect of increased insulin secretion. And just make sure you still get your fats (EFAs work best for me). If you can eat past your daily regimen during the week then do it, and see how your body reacts. Just don’t lock yourself in the living room and gorge yourself just because you think you can.

Trust me, you’ll get the hang of it . . . it just takes a little time.

Hope that helps.

Cheers.

Sasha

2525

One guy quits, another reenters the scene…

I got on the AD bandwagon exactly one year ago to the day. Used it through the end of the year with great success - shed some unwanted fat, performance improved and I felt great. I got back heavily into MTB racing this year and let my diet go downhill. That, combined with not doing much lifting (dedicated 99% of my training to building up the necessary fitness to survive downhill racing), really hit the physique hard. I’m basically in the same boat I was a year ago cosmetically and again need to lose about ten pounds of flub.

In hindsight, the only real mistake I think I made last time (aside from going off the AD) was taking in too much protein - I was still in the carbivore mindset that I needed 1.25-1.5/grams per lb of bodyweight. So, aside from adjusting my ratios this time, I’m good to go.

Here’s last year’s thread, FWIW:
http://www.T-Nation.com/readTopic.do?id=698977&pageNo=0#730730

2526

[quote]Kliplemet wrote:
after at least half a year on this diet, i’m quitting it, i just can’t cram down all those calories without carbs. and massive weekend binges aren’t my thing either…

any suggestions for carb diet? like 40-30-30 carb-fat-prot?[/quote]

Well, maybe it just isn’t for you. I believe Charles Peloquin said that the diet isn’t for everyone. I believe he says that it will work for 75% of people.

So, is the problem you can’t get enough calories? Or do you still feel like crap, etc?

For calories, olive oil and walnuts will give you LOTS of them.

2527

ok before i share my views …i mus t admi t tha t iam no exper t …iam here on the ad for last 2 mon ths came from 94kgs to 85kgs my st renght went really up on all lifts and never did any cardio and got good vascularity also .only something i do is keep my workouts as fast as possible .

here in india we dont get foods with nutritional labels on it …so instead of cal coun ting i just see to it that my fats are high enough ,proiten decent and low carbs …and for low carbs i just eat veggies . at some point i think insead of geting ino cal counting one needs to follow vince gironda s and rob faigin advice of eating as much as u can and making mirror ur friend as much as u can means going wih ur bodys insinct as the book also says eating when u r hungry the more sometimes we get in cal counting the more frustration comes in . and when we check closely what works for us it helps

like if i carb up and take rest next day and have m p+f meals …the next day i get huge pump which i never get on carbups if i train .and oils really helps to get the cals we need is at times hard to mainatin but so is also the high carb die t. i dont say that cal couning is useless my point is that if thats gives us frustraiton or a feeling that we dont get enough cal …just to move away and eat as much we want in terms of hunger . sometimes for me 6 meals are what i feel and at times is jus 4 -5 meals and if iam full i dont feel like eating anthing .in terms of perfomance in the gym it never declined .again on carbs i went for all low-gi foods but never got a pump in the gm but when i mix low and high gi foods it works like magic. like before i would go for cereals and brown rice …now i go for potatoes and basmati rice and mango pulp as a sweet dish what helped is checking after every meal how does the body responds also a fried fish and rice makes m y viens look fuller and a overall tight feeling for the body.

as dh elcazzo and all have said mix things and check what works as dh said milk is something he avoids for some it may really be great …i follow that advice and eat variety carb up foods and check what happens …pizza is out for me it makes me feel sick . my experience says first 2 meals high gi carbs with protien and rest are fats and carbs low gi . if what iam doing is silly experts can pls suggest

2528

[quote]raviraj wrote:
A long list of food
[/quote]

That’s a huge list, thanks.

I’ll be adding some of that to my menu for sure, but what I was asking for were the veggies that contain net carbs, but have little or no effect on insulin production. That’s been answered now, so thanks guys.

2529

[quote]jw390898 wrote:
raviraj wrote:
can u tell in detail what u eat on non -carb days ? remember u also need to have ur veggies for ur fiber .what i know from the thread is insead of cal counting u eat carbs till u dont spill over i mean the momment u feel ur smoothing u stop eating carbs.the point is to refill ur glycogen stores for the comming week now dont worry experts will be really helping u in this matter as allways . would be better if u avoid soya .

E.G non carb day:-
Pre Workout Meal
300ml Soy
35g Whey
10g Milk Protein Concentrate
1.5 tblsp flaxseed oil

Post Workout
35g Whey
50ml Double Cream

Breakfast
4 sausages
100g bacon
3 whole eggs

Lunch
170g Salmon
50g Cheese
100g Coleslaw
Salad
30g Brazil Nuts

Dinner
6 Eggs
50g Salami
300g Spinach

Pre-Bed Meal
300ml soy
25g Milk Protein Concetrate
20g Whey
1.5tbls flaxseed oil

Day’s Totals

Cals=3741.55
Protein=276.81
Carbs=30.47 (including fibre!)
Fat=274.36
Fibre=20.81

I also take fibre supplement, vit C, multivitamin, glutamine, creatine ether and z.m.a.

It is soy not soya, a milk alternative with no lactose/carbs and is an unsturated form of fat high in omega-3’s.

I think I am offsetting saturated fats with enough unsaturated with the help of the flaxseed oil, soy and brazil nuts, even eggs to a degree?[/quote]

bro i would only try and tell u to add olive oil also …its a good source of mono -unsaturated fats u can also add almonds, walnuts ,peanuts if u like. ,

2530

Hi all:

This place just rocks.
I couldn’t resist, this thread is just a blackhole and so…

After years on a low carb diet, and the past months on a very low, cyclical carb program, I decided to go for broke. Received the e-book and have been reading through it, as well as going back over the posts here.
I cannot give the whole 12 days since this Sunday is big buffet day and these things in Hong Kong are what the diet is all about - sushi, meat, fresh Naan, and dessert, dessert, dessert. Here’s hoping the past low carb has started the conversion process. If not, well, we’ll see what happens.

One question, is just how to get below 30g CHO? I use Fitday to track because I have lots of time to fritter at work, and no matter how I tweak things around, unless I get rid of the flax seeds and/or broccoli/veg , I can’t drop to 30. I’m sitting at 40g, 4% CHO which is in limits. Fitday does, however, include fibre content in the CHO total. Am I to subtract this, then?

I know I should wait and see, but I am an anally retentive number cruncher and I just have to know. I know you guys will tell me what’s what.

2531

[quote]wenzi wrote:
Hi all:

This place just rocks.
I couldn’t resist, this thread is just a blackhole and so…

After years on a low carb diet, and the past months on a very low, cyclical carb program, I decided to go for broke. Received the e-book and have been reading through it, as well as going back over the posts here.
I cannot give the whole 12 days since this Sunday is big buffet day and these things in Hong Kong are what the diet is all about - sushi, meat, fresh Naan, and dessert, dessert, dessert. Here’s hoping the past low carb has started the conversion process. If not, well, we’ll see what happens.

One question, is just how to get below 30g CHO? I use Fitday to track because I have lots of time to fritter at work, and no matter how I tweak things around, unless I get rid of the flax seeds and/or broccoli/veg , I can’t drop to 30. I’m sitting at 40g, 4% CHO which is in limits. Fitday does, however, include fibre content in the CHO total. Am I to subtract this, then?

I know I should wait and see, but I am an anally retentive number cruncher and I just have to know. I know you guys will tell me what’s what.[/quote]

Substract fiber.

2532

[quote]raviraj wrote:
so guys here is my diet i ate today

meal 1- 2eggs scrambeled eggs
1 small bowl cauli flower
1 tribulus 250mg

meal 2- 2 eggs fried
1 teaspoon olive oil
1 teaspoon butter
1scoop whey protien
4 tablespoon flaxseed powder

meal 3- 100gms peanuts
1scoop whey protien
4 tabelspoon flaxseed powder

meal 4- 1 bowl spinach
1 bowl butter chicken
1000mg calcium

meal 5 - 1scoop casien protien
4 tablespoon flaxseed powder

any suggestions on this
thanx again -raviraj

[/quote]

I suggest you eat more. unless you are an inactive 80lb girl

2533

[quote]Kliplemet wrote:
yes, it’s the calories and NO appetite, i feel kind of depressed (really) from trying to eat it anyway

never “felt like crap”, in fact i never notice any difference from even the most drastic changes in diet [/quote]

I know how you feel. But, see, on this diet, I’m not living to eat. I’m eating to live. Food has just become a part of life, not an activity that I get pleasure from doing. That is how weight problems start, IMO.

Don’t get me wrong, I look forward to the weekends when I can relax and have some spaghetti and some whole wheat cereals, but during the week, eating is just a habit. I get somewhat of a variety and its not like I dread eating. It’s just something I do.

2534

[quote]HouseOfAtlas wrote:
Kliplemet wrote:
yes, it’s the calories and NO appetite, i feel kind of depressed (really) from trying to eat it anyway

never “felt like crap”, in fact i never notice any difference from even the most drastic changes in diet

I know how you feel. But, see, on this diet, I’m not living to eat. I’m eating to live. Food has just become a part of life, not an activity that I get pleasure from doing. That is how weight problems start, IMO.

Don’t get me wrong, I look forward to the weekends when I can relax and have some spaghetti and some whole wheat cereals, but during the week, eating is just a habit. I get somewhat of a variety and its not like I dread eating. It’s just something I do.[/quote]

Nicely put. However, being 10 months on the diet, i have experienced sometimes the need for a feast but not like the AD-compatible ones, more like a carb-feast.

That’s when the mid-week spikes can occasionally come into play and give you the feeling of change and variety that your mind is so deeply programmed to demand.

2535

[quote]g.anagno wrote:
Nicely put. However, being 10 months on the diet, i have experienced sometimes the need for a feast but not like the AD-compatible ones, more like a carb-feast.

That’s when the mid-week spikes can occasionally come into play and give you the feeling of change and variety that your mind is so deeply programmed to demand.[/quote]

Thanks :slight_smile:

I agree. I think that I might have a Wednesday carb meal from now on.

2536

2600!!!

Please tell me I got this one!

2537

I’ve read most of the posts in this thread, thought this would interest you guys. It can be loosely associated with a high-fat diet, but an interesting read nonetheless.

JC

2538

[quote]Photo Guy wrote:
2600!!!

Please tell me I got this one![/quote]

You did, you bastard. 3000 will be mine.

2539

hhhmm, I am curious as to what people are having for a PWO shake? I currently take about 6oz heavy whipping cream mixed w/ 8oz water, 2 scoops Grow!, 2 scoops Biotest Creatine, 1 scoop Power Drive, and 3-5 tbsp olive oil. Yummy!

2540

[quote]Ren wrote:
hhhmm, I am curious as to what people are having for a PWO shake? I currently take about 6oz heavy whipping cream mixed w/ 8oz water, 2 scoops Grow!, 2 scoops Biotest Creatine, 1 scoop Power Drive, and 3-5 tbsp olive oil. Yummy![/quote]

Look around…this has been discussed before but…for me typically:

2 scoops whey
3tbs Flaxmeal
1-2tbs Nat. peanut butter (sometimes)
1tbs Udo’s Choice oil.

with this, I also take:
3 potassium tabs
1 multi vit/mineral
1/2g Vit. C (if it’s hot/humid)

2541

Have you guys tried protein loading PWO? I’ve been consuming something on the order of 60 - 80g of Whey isolate PWO (getting a big sized chunk of my daily protein intake in a very short time span). It seems to be doing good things. Something to consider.