My Experience On the Anabolic Diet

Nutrition
2542

[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]

Ren,

I tend to take a little different approach to my pre/post- workout meals which seems to work well for me.

30 min pre workout:
2 scoops Hydrolyzed Whey Protein
1 SAN Tight

Post workout:
100mg R-ALA
30g BCAAs
1 Tbsp Flax Oil
3 Whole Eggs
3 Pieces of lean turkey or chicken

I also take in a multivitamin, calcium (I don’t get a load of dairy in during the week), Vitamin C (Antioxidant) and Vitamin B (Sustained energy).

1-hour after PWO:
200 g lean chicken
1 Tbsp Mayonnaise
6 Fish Oil Capsules

This tends to work well for me while cutting.

Man am I really looking forward to my bulking cycle starting in August!

The only element of this I debate is the R-ALA. I have it in there to ensure that any glycogen floating around gets shuttled into the muscle bellies. I also ramp this up on the weekends for the same reason.

Thoughts on R-ALA during the week?

Cheers.

Sasha

2543

Hey guys, I’ve been lurking around this thread for awhile now. Just one quick question about the Anabolic Diet.

Wouldn’t consuming alot of fat defeat the purpose of burning up the stored fat? Let’s say if you’re consuming too much fat, wouldn’t the body burn the fat that just came in instead of burning the fat that’s already stored? Because from what I know, the fat that you take in can’t get stored because of the low insulin levels. Or is it that both the fat that is taken in and the stored fat are burned at the same time?

2544

[quote]DTAlexONE wrote:
Hey guys, I’ve been lurking around this thread for awhile now. Just one quick question about the Anabolic Diet.

Wouldn’t consuming alot of fat defeat the purpose of burning up the stored fat? Let’s say if you’re consuming too much fat, wouldn’t the body burn the fat that just came in instead of burning the fat that’s already stored? Because from what I know, the fat that you take in can’t get stored because of the low insulin levels. Or is it that both the fat that is taken in and the stored fat are burned at the same time?[/quote]

DTAlexOne,

Welcome to the discussion and hopefully I can help to address your concern.

Given your question I imagine that you’re trying to lose fat and get lean. With the AD, that my friend, is very possible. We do however need to structure this in stages.

The first stage is changing your body’s energy system from CHO burning to fat burning. That’s the goal of the induction phase as well as the first couple of months when you are at maintenance level calories. Once you’ve gotten to this point you can now start to manipulate your calories. You’re very right when you say we need to consume less calories than we expend. What’s great about the AD is when we do cut calories, or up our work output & calories ala G-Flux, we immediately start tapping into fat stores for energy . . . enter fat loss.

The carb ups are still important to keep your metabolism going as well as maximizing the anabolic effects of insulin. Just keep the carbs mostly clean.

Hope that helps but shoot over any questions if you’d like more clarification.

Cheers.

Sasha

2545

[quote]SashaG wrote:
DTAlexONE wrote:
Hey guys, I’ve been lurking around this thread for awhile now. Just one quick question about the Anabolic Diet.

Wouldn’t consuming alot of fat defeat the purpose of burning up the stored fat? Let’s say if you’re consuming too much fat, wouldn’t the body burn the fat that just came in instead of burning the fat that’s already stored? Because from what I know, the fat that you take in can’t get stored because of the low insulin levels. Or is it that both the fat that is taken in and the stored fat are burned at the same time?

DTAlexOne,

Welcome to the discussion and hopefully I can help to address your concern.

Given your question I imagine that you’re trying to lose fat and get lean. With the AD, that my friend, is very possible. We do however need to structure this in stages.

The first stage is changing your body’s energy system from CHO burning to fat burning. That’s the goal of the induction phase as well as the first couple of months when you are at maintenance level calories. Once you’ve gotten to this point you can now start to manipulate your calories. You’re very right when you say we need to consume less calories than we expend. What’s great about the AD is when we do cut calories, or up our work output & calories ala G-Flux, we immediately start tapping into fat stores for energy . . . enter fat loss.

The carb ups are still important to keep your metabolism going as well as maximizing the anabolic effects of insulin. Just keep the carbs mostly clean.

Hope that helps but shoot over any questions if you’d like more clarification.

Cheers.

Sasha

[/quote]

This has been discussed here earlier but to add to that, the reason we go into fat burning instead of CHO burning is b/c our body has a steady supply of fat and learns not to have to keep fat stores. After this transition, we can manipulate easily how much fat we want through calories. Also, Another reason or benefit of carbups is to get/keep leptin circulating.

2546

Anyone ever notice that if they cut out one part of their diet, they get cravings for certain things? In my case, I haven’t had bacon in 2 weeks or so, and I find myself craving salt every time I go to eat… I’ll even be mixing up a PWO shake and get this urge to shake some salt into it. :slight_smile:

Not sure if I should listen to it or not…

2547

[quote]allNatural wrote:
SashaG wrote:
DTAlexONE wrote:

This has been discussed here earlier but to add to that, the reason we go into fat burning instead of CHO burning is b/c our body has a steady supply of fat and learns not to have to keep fat stores. After this transition, we can manipulate easily how much fat we want through calories. Also, Another reason or benefit of carbups is to get/keep leptin circulating.[/quote]

Thanks allNatural . . . nice addition.

DTAlexONE . . . there are a lot of gems in this thread and the book. Get on board and we’ll help you trouble shoot if need be.

This is very much an active, positive community of ADers and I’d really like to keep it going.

Good luck and keep us posted.

Cheers.

Sasha

2548

[quote]suavij wrote:
Anyone ever notice that if they cut out one part of their diet, they get cravings for certain things? In my case, I haven’t had bacon in 2 weeks or so, and I find myself craving salt every time I go to eat… I’ll even be mixing up a PWO shake and get this urge to shake some salt into it. :slight_smile:

Not sure if I should listen to it or not… [/quote]

suavij,

I actually like a little salt in my shakes so go for it. One thing to mention is that there is a lot of sodium in animal meats so if sodium intake is something you’re worried about then keep that in mind.

That being said, there’s a post from DH in the thread that talked about potasium being good for shedding water on the AD:

http://www.T-Nation.com/readTopic.do?id=658379&pageNo=12

Also, for some reason I remember a study that someone did on sodium and the fact that the adverse effects of high sodium levels were actually over reported. Anyway, it may be worth a search.

Cheers.

Sasha

2549

Now I barely if ever eat much pork, apart from some sausages every one in a while. I prefer beef. But If you are craving bacon then get it in ya. just don’t eat it every day. Say just have bacon on wednesdays to keep that sodium out of reach of the water in CHO loading. this way it won’t bloat you and you will have your sodium. If you are busting your nuts in the gym you need sodium. think about this:

On the AD you sweat like a long tailed cat in a room full of rocking chairs. What is sweat? salt water. summer is here = more sweat. This is even more so if you are big or have a higher fat % because you swaet in your own skin cause you are using more calories to haul your huge ass around all day long. plus if you are fatter then you have a nice natural parka keeping you extra hot in the summer. SO, you need to replace sodium. For active athletes, which I hope we all are, you need to replace sodium. So on any training day when you plan on really sweating, like strong man day, or HIIT or SHIIT day you should start the day off right and eat your swine ass. I dump salty buffalo sauce (CHO free) all over about 3 # of chicken wings PWO on these days.

Of course every day is a sweaty day for me. At my old college gym I was the “mop guy” even before I started the AD. then it got even worse. You know how sweat drips off of your nose when you are squating hard or looking down at the ground on your rest? Well for me every time I hit the bottom of the squat sweat would splash off my nose, chin and head. After two sets there would be a full puddle of joined up drops of sweat. then on my breaks I would look at the ground and watch my sweat drip off my nose in an almost unbroken stream. Needless to say I lost a ton of salt. athletes need sodium on training days.

-chris

[quote]suavij wrote:
Anyone ever notice that if they cut out one part of their diet, they get cravings for certain things? In my case, I haven’t had bacon in 2 weeks or so, and I find myself craving salt every time I go to eat… I’ll even be mixing up a PWO shake and get this urge to shake some salt into it. :slight_smile:

Not sure if I should listen to it or not… [/quote]

2550

Ya know, there’s literally a book’s worth of information in this thread - it’s unbelievable. We should get a group of people together to develop the Ultimate AD Compendium.

2551

I was thinking about copy pasting some of the posts and coming up with a hand book. I think i shall.

-chris

[quote]zdrax wrote:
Ya know, there’s literally a book’s worth of information in this thread - it’s unbelievable. We should get a group of people together to develop the Ultimate AD Compendium. [/quote]

2552

Whoa, thanks for the expedient replies, Chris and SashaG.

Yeah, there’s tonnes of posts worth quoting to keep on your own little notepad within the pages of this behemoth of a thread.

2553

Thank you everybody for your replies. I understand the way the diet works, adapting the body to fat burning instead of CHO burning. That part I completely understand. I am more concerned about burning fat than gaining muscle, although I do want the latter. Can you guys tell me if this diet that I made is proper enough to accomplish this?

Sunday - Friday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two egg whites w/ Centrum and Omega 3

12:00 PM - Turkey Slabs w/ olive oil

2:00 PM - Hydroxycut Hardcore w/ olive oil

3:00 PM - Tuna in a can w/ lettuce

6:00 PM - Steak or shrimp w/ olive oil

Saturday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two boiled eggss w/ Centrum and Omega 3

9:15 AM - Drink half of isopure

9:30 AM - Weight Training Regimen

30 MIN AFTER WORKOUT - Drink rest of Isopure and Gatorade

12:00 PM - Turkey Slabs

2:00 PM - Hydroxycut Hardcore

3:00 PM - Roman Lettuce w/ Lean Chicken

6:00 PM - Roman Lettuce w/ Lean Chicken

I am thinking of switching the Hydroxycut Hardcore to HOT-ROX, I’ve been hearing good things about it on this site and from other people. Another thing, I only want one carb up day, and thats after the workout, to minimize any fat gain. Like I’ve said, I want to gain muscle, but my main priority is to burn fat. I know you need to take in fat in order to burn fat, that’s why I’ve opted to just take in olive oil, flaxseed oil, fishoil. I rather opt to take in the healthy fats, that’s just me. I don’t want to resort to eating bacon or the things that would have been considered “taboo” in other diets.

Anyhow, I really would appreciate any input from you guys as to what you think of the diet. I will go in the 12 day induction phase using the Sunday - Friday food list. Any input would really be appreciated, thank you guys. =]

2554

[quote]DTAlexONE wrote:
Thank you everybody for your replies. I understand the way the diet works, adapting the body to fat burning instead of CHO burning. That part I completely understand. I am more concerned about burning fat than gaining muscle, although I do want the latter. Can you guys tell me if this diet that I made is proper enough to accomplish this?

Sunday - Friday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two egg whites w/ Centrum and Omega 3

12:00 PM - Turkey Slabs w/ olive oil

2:00 PM - Hydroxycut Hardcore w/ olive oil

3:00 PM - Tuna in a can w/ lettuce

6:00 PM - Steak or shrimp w/ olive oil

Saturday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two boiled eggss w/ Centrum and Omega 3

9:15 AM - Drink half of isopure

9:30 AM - Weight Training Regimen

30 MIN AFTER WORKOUT - Drink rest of Isopure and Gatorade

12:00 PM - Turkey Slabs

2:00 PM - Hydroxycut Hardcore

3:00 PM - Roman Lettuce w/ Lean Chicken

6:00 PM - Roman Lettuce w/ Lean Chicken

I am thinking of switching the Hydroxycut Hardcore to HOT-ROX, I’ve been hearing good things about it on this site and from other people. Another thing, I only want one carb up day, and thats after the workout, to minimize any fat gain. Like I’ve said, I want to gain muscle, but my main priority is to burn fat. I know you need to take in fat in order to burn fat, that’s why I’ve opted to just take in olive oil, flaxseed oil, fishoil. I rather opt to take in the healthy fats, that’s just me. I don’t want to resort to eating bacon or the things that would have been considered “taboo” in other diets.

Anyhow, I really would appreciate any input from you guys as to what you think of the diet. I will go in the 12 day induction phase using the Sunday - Friday food list. Any input would really be appreciated, thank you guys. =] [/quote]

You need to eat more, bro. During the week, it seems like you are eating less than 1000 calories/day, unless you are drinking LOTS of olive oil and getting LOTS of Omega-3s. I personally try and shoot for 275g of protein per day and around 180g of fat per day. And that is for maintaining/fat loss (little bit of both). In a week or two, when I’m going to start bulking, I’ll be eating about 400g of protein per day and about 300g or so of fat per day. That’ll be a lot of eggs, chicken, and olive oil. LOL!

2555

[quote]HouseOfAtlas wrote:
DTAlexONE wrote:
Thank you everybody for your replies. I understand the way the diet works, adapting the body to fat burning instead of CHO burning. That part I completely understand. I am more concerned about burning fat than gaining muscle, although I do want the latter. Can you guys tell me if this diet that I made is proper enough to accomplish this?

Sunday - Friday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two egg whites w/ Centrum and Omega 3

12:00 PM - Turkey Slabs w/ olive oil

2:00 PM - Hydroxycut Hardcore w/ olive oil

3:00 PM - Tuna in a can w/ lettuce

6:00 PM - Steak or shrimp w/ olive oil

Saturday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two boiled eggss w/ Centrum and Omega 3

9:15 AM - Drink half of isopure

9:30 AM - Weight Training Regimen

30 MIN AFTER WORKOUT - Drink rest of Isopure and Gatorade

12:00 PM - Turkey Slabs

2:00 PM - Hydroxycut Hardcore

3:00 PM - Roman Lettuce w/ Lean Chicken

6:00 PM - Roman Lettuce w/ Lean Chicken

I am thinking of switching the Hydroxycut Hardcore to HOT-ROX, I’ve been hearing good things about it on this site and from other people. Another thing, I only want one carb up day, and thats after the workout, to minimize any fat gain. Like I’ve said, I want to gain muscle, but my main priority is to burn fat. I know you need to take in fat in order to burn fat, that’s why I’ve opted to just take in olive oil, flaxseed oil, fishoil. I rather opt to take in the healthy fats, that’s just me. I don’t want to resort to eating bacon or the things that would have been considered “taboo” in other diets.

Anyhow, I really would appreciate any input from you guys as to what you think of the diet. I will go in the 12 day induction phase using the Sunday - Friday food list. Any input would really be appreciated, thank you guys. =]

You need to eat more, bro. During the week, it seems like you are eating less than 1000 calories/day, unless you are drinking LOTS of olive oil and getting LOTS of Omega-3s. I personally try and shoot for 275g of protein per day and around 180g of fat per day. And that is for maintaining/fat loss (little bit of both). In a week or two, when I’m going to start bulking, I’ll be eating about 400g of protein per day and about 300g or so of fat per day. That’ll be a lot of eggs, chicken, and olive oil. LOL![/quote]

Well keep in mind that in my diet, I don’t post how much of what I’ll be eating. Another thing, I will be taking in 1 tablespoon of olive oil almost every meal, lol. But keep in mind, I’m trying to lose fat, rather than try to gain alot of muscle.

2556

[quote]DTAlexONE wrote:
Thank you everybody for your replies. I understand the way the diet works, adapting the body to fat burning instead of CHO burning. That part I completely understand. I am more concerned about burning fat than gaining muscle, although I do want the latter. Can you guys tell me if this diet that I made is proper enough to accomplish this?

Sunday - Friday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two egg whites w/ Centrum and Omega 3

12:00 PM - Turkey Slabs w/ olive oil

2:00 PM - Hydroxycut Hardcore w/ olive oil

3:00 PM - Tuna in a can w/ lettuce

6:00 PM - Steak or shrimp w/ olive oil

Saturday

8:00 AM - Hydroxycut Hardcore

8:30 AM - Two boiled eggss w/ Centrum and Omega 3

9:15 AM - Drink half of isopure

9:30 AM - Weight Training Regimen

30 MIN AFTER WORKOUT - Drink rest of Isopure and Gatorade

12:00 PM - Turkey Slabs

2:00 PM - Hydroxycut Hardcore

3:00 PM - Roman Lettuce w/ Lean Chicken

6:00 PM - Roman Lettuce w/ Lean Chicken

I am thinking of switching the Hydroxycut Hardcore to HOT-ROX, I’ve been hearing good things about it on this site and from other people. Another thing, I only want one carb up day, and thats after the workout, to minimize any fat gain. Like I’ve said, I want to gain muscle, but my main priority is to burn fat. I know you need to take in fat in order to burn fat, that’s why I’ve opted to just take in olive oil, flaxseed oil, fishoil. I rather opt to take in the healthy fats, that’s just me. I don’t want to resort to eating bacon or the things that would have been considered “taboo” in other diets.

Anyhow, I really would appreciate any input from you guys as to what you think of the diet. I will go in the 12 day induction phase using the Sunday - Friday food list. Any input would really be appreciated, thank you guys. =] [/quote]

welcome bro on this thread . hope u get success as ever 1 is getting .

can u pls write the exact amount of fats u are taking dail will be ver helpfull for ever 1 to help u then somewhere i have a feeling that ur fat intake is too low . abt saturated fat intake …remember we need it for Testosterone producion also. and will be great if u dont have that gatorade after ur workout u can allwas have ur protien + fat(olive oil, whipping cream , flaxseed oil). hope it helps and good luck

2557

now today was a huge messy day for me …not an excuse guys …but the diet was missed a little i mean i dint eat any carbs is just that i ate less
meal 1 -4 chicken legs fried in 4spoons olive oil , veggies, 1000mg cal , 1 san tight, tribulus

meal 2- 35gms whey protien (pos -workout)

meal 3- 35gms whey protien , 25gms almonds

meal 4-5eggs , 1tabelspoon butter, 2 brains

meal 5-25gms cassien + 20gms regular whey + 5 spoons flaxseed powder

1 quesyion for sasha r u taking sans tight as recommened ? i mean just 1 cap per day ? or 2 ?

2558

ppl have been talking about PWO shakes so I’ll add my .02. Someone who posted their shake had a lot of fat, with heavy cream, olive oil, and other oils with their protein which looked like 5-1 fat-pro cals. I’ve done this a couple times and won’t do it again (I’ll save the details). I take only hydrolyzed whey (VP2) PWO with no fat b/c fat slows down digestion and kind of defeats the purpose of hydrolyzed whey.

I save the fat+pro (muscle-milk)for pre-bed and midnight for slow anti-catabolism affects and the rest of the day I use fat-pro shakes with the cheap concentrate and some heavy cream and fish or flax oil.

Also, as far as sodium goes, studies are showing that it actually shuttles nutrients PWO better than simple carbs, so def. go for the salt in your shakes.

2559

[quote]raviraj wrote:
welcome bro on this thread . hope u get success as ever 1 is getting .

can u pls write the exact amount of fats u are taking dail will be ver helpfull for ever 1 to help u then somewhere i have a feeling that ur fat intake is too low . abt saturated fat intake …remember we need it for Testosterone producion also. and will be great if u dont have that gatorade after ur workout u can allwas have ur protien + fat(olive oil, whipping cream , flaxseed oil). hope it helps and good luck [/quote]

Thank you very much bro. Every tablespoon of olive oil I take in, it’s about 16 grams of fat. 14 grams of fat and 2 grams of saturated fat. Also, don’t I need a fast acting carb up after I workout in order to maximaze the effects?

2560

[quote]DTAlexONE wrote:
Well keep in mind that in my diet, I don’t post how much of what I’ll be eating. Another thing, I will be taking in 1 tablespoon of olive oil almost every meal, lol. But keep in mind, I’m trying to lose fat, rather than try to gain alot of muscle.[/quote]

Even though you don’t post exactly what you eat, you would need to take in at least 1 tablespoon at EVERY meal. Let’s say you are trying to lose fat. Let’s just assume you are trying to eat 2500 calories and the fat to protein ratio is 3:2 (3 calories of fat for every 2 calories of protein). Let’s not even include the few carbs you get. If we did, total calorie intake would be around 2600 calories.

Since you eat 6 meals a day, that would mean you would need to get in about 27g of fat per meal (on average) and about 42g of protein per meal (on average).

Just lettin’ ya know :wink:

2561

[quote]DTAlexONE wrote:
Thank you very much bro. Every tablespoon of olive oil I take in, it’s about 16 grams of fat. 14 grams of fat and 2 grams of saturated fat. Also, don’t I need a fast acting carb up after I workout in order to maximaze the effects?
[/quote]

Not to nitpick, but a tablespoon of Olive oil has 10g of Monounsaturated fat, 2g of Polyunsaturated fat, and 2g of saturated fat. This is where you get 14g total. The 2g of saturated fat is part of the 14g total.

Just trying to help out :slight_smile:

As for the PWO drink, some people get their daily carbs in this, others don’t. I personally don’t, but I think I might try it and see how it goes. Of course, it will only be 20g or so of carbs after a workout. We’ll see :slight_smile: