My Experience On the Anabolic Diet

Nutrition
2562

[quote]HouseOfAtlas wrote:
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.

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 ;)[/quote]

I was under the impression that you need to take in more fat than you do protein. Because it has been stated here in this thread, the body will make use of the macronutrient that is most consumed.

2563

[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]

DTAlexOne,

Mate . . . welcome to the AD and the family. Hopefully you’ve made it through the thread and have been able to retain a little bit of the wealth of knowledge that exists here.

A couple things when it comes to your diet but first, a few questions:

  1. Is this your break in phase?

  2. What are your stats? Weight, BF%, etc.

On the whole, it does not look like you’re getting enough fat in your diet. It also looks pretty protein heavy which, especially from the onset of a diet like the AD, is a recipe for disaster.

On the AD, you cannot jump to a hyper-caloric state right away because your body will not have adjusted to the working as a fat burner. You’re body will react by initially dropping weight (fat and LBM) but then immediately move into survival storage mode. What that means is muscle loss and fat retention (I.e. the highway to becoming skinny fat!)

Follow Dr.D’s AD by the book for at least 6 weeks and then move into a cutting phase if you feel the need. Remember, calorie levels equal 18x bodyweight with a breakdown of approximately 60-65% fats, 30-35% protein and less than 30 grams of carbs. Honestly mate, I’m the first person to stick up my hand and say that I’m a calorie phobe but the AD works and I’m leaner AND stronger than I’ve ever been.

Also, we’re here to troubleshoot you through any sticking points in the future.

Good luck and keep us posted.

Cheers.

Sasha

2564

[quote]DTAlexONE wrote:
I was under the impression that you need to take in more fat than you do protein. Because it has been stated here in this thread, the body will make use of the macronutrient that is most consumed.
[/quote]

You are correct. You take in more calories from fat than you do of protein. But, when you talk about grams, fat has 9 calories per gram and protein only has 4 calories per gram. So, when you write it all out on paper, you will be eating more GRAMS of protein than fat, yet you will be eating less CALORIES from protein than fat.

Hope that makes sense :slight_smile:

2565

[quote]SashaG wrote:
DTAlexOne,

Mate . . . welcome to the AD and the family. Hopefully you’ve made it through the thread and have been able to retain a little bit of the wealth of knowledge that exists here.

A couple things when it comes to your diet but first, a few questions:

  1. Is this your break in phase?

  2. What are your stats? Weight, BF%, etc.

On the whole, it does not look like you’re getting enough fat in your diet. It also looks pretty protein heavy which, especially from the onset of a diet like the AD, is a recipe for disaster.

On the AD, you cannot jump to a hyper-caloric state right away because your body will not have adjusted to the working as a fat burner. You’re body will react by initially dropping weight (fat and LBM) but then immediately move into survival storage mode. What that means is muscle loss and fat retention (I.e. the highway to becoming skinny fat!)

Follow Dr.D’s AD by the book for at least 6 weeks and then move into a cutting phase if you feel the need. Remember, calorie levels equal 18x bodyweight with a breakdown of approximately 60-65% fats, 30-35% protein and less than 30 grams of carbs. Honestly mate, I’m the first person to stick up my hand and say that I’m a calorie phobe but the AD works and I’m leaner AND stronger than I’ve ever been.

Also, we’re here to troubleshoot you through any sticking points in the future.

Good luck and keep us posted.

Cheers.

Sasha
[/quote]

Thank you for the welcome. Ok lets see, yes this will be my break in phase for 12 days.

My stats are the following -
Height: 5’9"
Weight: 240
BF%: 32.2 somewhere around there.

I notice everyone who has replied to my diet has said that my fat intake is low, which I’m not sure would be the case. If you see my diet, most of my meals would consist of taking in 14g of fat through olive oil. Which would be 5 meals a day, 70 grams of fat with the addition of Omega 3s. I think that is more than my protein and carb intake definitely.

Further more, I like to apologize for taking up so much room in this thread. And I would liek to thank everybody for their help so far. I have bought the book, although I have not received it through the mail yet, I am looking foward to reading it.

2566

[quote]DTAlexONE wrote:
SashaG wrote:
DTAlexOne,

Mate . . . welcome to the AD and the family. Hopefully you’ve made it through the thread and have been able to retain a little bit of the wealth of knowledge that exists here.

A couple things when it comes to your diet but first, a few questions:

  1. Is this your break in phase?

  2. What are your stats? Weight, BF%, etc.

On the whole, it does not look like you’re getting enough fat in your diet. It also looks pretty protein heavy which, especially from the onset of a diet like the AD, is a recipe for disaster.

On the AD, you cannot jump to a hyper-caloric state right away because your body will not have adjusted to the working as a fat burner. You’re body will react by initially dropping weight (fat and LBM) but then immediately move into survival storage mode. What that means is muscle loss and fat retention (I.e. the highway to becoming skinny fat!)

Follow Dr.D’s AD by the book for at least 6 weeks and then move into a cutting phase if you feel the need. Remember, calorie levels equal 18x bodyweight with a breakdown of approximately 60-65% fats, 30-35% protein and less than 30 grams of carbs. Honestly mate, I’m the first person to stick up my hand and say that I’m a calorie phobe but the AD works and I’m leaner AND stronger than I’ve ever been.

Also, we’re here to troubleshoot you through any sticking points in the future.

Good luck and keep us posted.

Cheers.

Sasha

Thank you for the welcome. Ok lets see, yes this will be my break in phase for 12 days.

My stats are the following -
Height: 5’9"
Weight: 240
BF%: 32.2 somewhere around there.

I notice everyone who has replied to my diet has said that my fat intake is low, which I’m not sure would be the case. If you see my diet, most of my meals would consist of taking in 14g of fat through olive oil. Which would be 5 meals a day, 70 grams of fat with the addition of Omega 3s. I think that is more than my protein and carb intake definitely.

Further more, I like to apologize for taking up so much room in this thread. And I would liek to thank everybody for their help so far. I have bought the book, although I have not received it through the mail yet, I am looking foward to reading it.
[/quote]

ok bro what u did i also did before i stared ad …more protien and ok fats and carbs just after workout… but belive me thats not the approach which can compare ad in results .

now u r looking to get lean as iam also and many others guy s here . rob faigin in his book nhe has advised never to take carbs right after workout that way the insulin spike will shut down the growth hormone effects which are essential for fat loss(research included by him).the whole concept here is to keep insulin as low as possible in weekday s and spike it on the carbups . (anabolic phase).

right now insead of an post workout carbs either have fats + protien or may be some sodium and just ur fast acting protien. remember this is a very gly gogen sparing diet and u will refill it on the carb ups. right now u pls stick with ur 30gms carb mostly from veggies which will give u fiber (smooth bowel momments)spinach, cabbage, cucummber,cauli flower ,leuttce is something u can reall hog which will also make u full.

and egg y olks are ver healthy remember u need sat fat for hormone functions .
like sasha and house of atlas said first become a full adapted guy on this diet and then all will help u so u can tweak when needed right now pls eat eat and eat .

2567

Thanks alot for the advice man. There might be a little confusion among those who have replied. To make it clear, please take a look at my diet. The carb load up day will be only on Saturday. I will load up on carbs right after my weight training, this is the only carb loading I plan to do. I showed Disc Hoss this diet, and he recommended that I only eat one carb load meal consisting of 200 grams. Now should I do this after my weight training, which will only occur on saturday? Basically, he said to just do it every 3rd or 4th day, if that’s what he means by 3/4.

So if thats the case, it’s looking liek this. After my 12 day induction phase, every 4th day I will carb up after my weight training. Then 3 days again of low carb, then 4th day carb up and so forth. I will always do the weight training on the forth day. Does this sound good? He said this is the fastest way to lean.

2568

[quote]raviraj wrote:
DTAlexONE wrote:
SashaG wrote:
DTAlexOne,

now u r looking to get lean as iam also and many others guy s here . rob faigin in his book nhe has advised never to take carbs right after workout that way the insulin spike will shut down the growth hormone effects which are essential for fat loss(research included by him).the whole concept here is to keep insulin as low as possible in weekday s and spike it on the carbups . (anabolic phase).

[/quote]

That’s one part where Faigin and I disagree. The efficacy of a VLCD like the AD is not because of some highly theoretical GH release. I also don’t think a VLCD is successful because of ketosis (although most of the material I’ve read recently has recognized that ketosis isn’t necessary for VLCD success).

I think the success of the AD comes from its unique ability to spare muscle while maximizing fat loss. I’m not entire sold on it as a muscle gain strategy but for those who have issues with carbs, it certainly is an attractive alternative.

2569

[quote]DTAlexONE wrote:
Thanks alot for the advice man. There might be a little confusion among those who have replied. To make it clear, please take a look at my diet. The carb load up day will be only on Saturday. I will load up on carbs right after my weight training, this is the only carb loading I plan to do. I showed Disc Hoss this diet, and he recommended that I only eat one carb load meal consisting of 200 grams. Now should I do this after my weight training, which will only occur on saturday? Basically, he said to just do it every 3rd or 4th day, if that’s what he means by 3/4.

So if thats the case, it’s looking liek this. After my 12 day induction phase, every 4th day I will carb up after my weight training. Then 3 days again of low carb, then 4th day carb up and so forth. I will always do the weight training on the forth day. Does this sound good? He said this is the fastest way to lean.[/quote]

This is the diet Vince Gironda perscribed to all the major bodybuilding figures of the 60s and 70s (see: Arnold).

An every fourth day carb-up of 150 - 250 carbohydrate PWO will help fuel your workouts. I’d start at 10 - 12x/lb of total bodyweight. Every fourth day add that big whack of carbs immediately PWO(so Wed. and Sat or Tue and Fri, you get the idea). The fat will melt right off.

2570

[quote]DTAlexONE wrote:
I notice everyone who has replied to my diet has said that my fat intake is low, which I’m not sure would be the case. If you see my diet, most of my meals would consist of taking in 14g of fat through olive oil. Which would be 5 meals a day, 70 grams of fat with the addition of Omega 3s. I think that is more than my protein and carb intake definitely. [/quote]

Lets say you get 90g of fat (70g + 20g Omega 3). Let’s just use that for an example. 90g of fat multiplied by 9 (9 calories per gram of fat) and you get 810 calories. If we are doing a 60:40 fat calories to protein calories ratio, that would mean that your protein calories would be 540.

810 (calories from fat) + 540 (calories from protein) = 1350 calories. Not a lot, IMO.

Again, just trying to help you out :slight_smile:

2571

[quote]zdrax wrote:
DTAlexONE wrote:
Thanks alot for the advice man. There might be a little confusion among those who have replied. To make it clear, please take a look at my diet. The carb load up day will be only on Saturday. I will load up on carbs right after my weight training, this is the only carb loading I plan to do. I showed Disc Hoss this diet, and he recommended that I only eat one carb load meal consisting of 200 grams. Now should I do this after my weight training, which will only occur on saturday? Basically, he said to just do it every 3rd or 4th day, if that’s what he means by 3/4.

So if thats the case, it’s looking liek this. After my 12 day induction phase, every 4th day I will carb up after my weight training. Then 3 days again of low carb, then 4th day carb up and so forth. I will always do the weight training on the forth day. Does this sound good? He said this is the fastest way to lean.

This is the diet Vince Gironda perscribed to all the major bodybuilding figures of the 60s and 70s (see: Arnold).

An every fourth day carb-up of 150 - 250 carbohydrate PWO will help fuel your workouts. I’d start at 10 - 12x/lb of total bodyweight. Every fourth day add that big whack of carbs immediately PWO(so Wed. and Sat or Tue and Fri, you get the idea). The fat will melt right off. [/quote]

Call me retarded, lol, but how is it Wednesday and Saturday? Or Tuesday and Friday. I was just under the impression that every fourth day carb up. Also, for PWO, what is better? A low glycemic food or high? I was thinking of using Surge from Biotest.

2572

[quote]DTAlexONE wrote:
zdrax wrote:
DTAlexONE wrote:
Thanks alot for the advice man. There might be a little confusion among those who have replied. To make it clear, please take a look at my diet. The carb load up day will be only on Saturday. I will load up on carbs right after my weight training, this is the only carb loading I plan to do. I showed Disc Hoss this diet, and he recommended that I only eat one carb load meal consisting of 200 grams. Now should I do this after my weight training, which will only occur on saturday? Basically, he said to just do it every 3rd or 4th day, if that’s what he means by 3/4.

So if thats the case, it’s looking liek this. After my 12 day induction phase, every 4th day I will carb up after my weight training. Then 3 days again of low carb, then 4th day carb up and so forth. I will always do the weight training on the forth day. Does this sound good? He said this is the fastest way to lean.

This is the diet Vince Gironda perscribed to all the major bodybuilding figures of the 60s and 70s (see: Arnold).

An every fourth day carb-up of 150 - 250 carbohydrate PWO will help fuel your workouts. I’d start at 10 - 12x/lb of total bodyweight. Every fourth day add that big whack of carbs immediately PWO(so Wed. and Sat or Tue and Fri, you get the idea). The fat will melt right off.

Call me retarded, lol, but how is it Wednesday and Saturday? Or Tuesday and Friday. I was just under the impression that every fourth day carb up. Also, for PWO, what is better? A low glycemic food or high? I was thinking of using Surge from Biotest.

[/quote]
this approach will also work rob faigin and vince gironda had the same diet…in a way there are just 2 meals in a week every 4 and 3 day if u carb load on sunday night then the next is wed …infact i was also planning to start this but will start a little later only if my fat loss halts with 24 hrs carb up

if dh has approved ur die t then is a diffrent story he knows better then us … why every 1 is telling u to eat more is because u are eating really less this will drop ur metabolic rate and also t3 levels . when i started eating a lot i lost my kilos more with energy levels sky high

2573

Sorry - I naturally work off a “weekly” schedule so Wed/Sat just tends to make “sense” to me :).

I like whole food when I’m on a diet, so I’d forego the Surge in favor of something a bit more filling.

2574

guys any idea how much calories in 1 t tablespoon of flaxseed powder? fat? fiber?

2575

[quote]zdrax wrote:
Sorry - I naturally work off a “weekly” schedule so Wed/Sat just tends to make “sense” to me :).

I like whole food when I’m on a diet, so I’d forego the Surge in favor of something a bit more filling.[/quote]

Alright, basically what DH recommended to me was 3 days low carb, 4th day carb up. So its like this, after the 12 day induction, 3 days low carb, 4th day carb up, then 3 days low carb, 4th day carb up, 3 days low carb and so forth.

So the carb up will occur on different days, correct? Or am I goin about this wrong? Sorry if i sound retarded, lol. Also, to me its not a matter of whether the food is whole or not, I just want to know what works better on a carb load, low glycemic or high?

2576

[quote]DTAlexONE wrote:
zdrax wrote:
DTAlexONE wrote:
Thanks alot for the advice man. There might be a little confusion among those who have replied. To make it clear, please take a look at my diet. The carb load up day will be only on Saturday. I will load up on carbs right after my weight training, this is the only carb loading I plan to do. I showed Disc Hoss this diet, and he recommended that I only eat one carb load meal consisting of 200 grams. Now should I do this after my weight training, which will only occur on saturday? Basically, he said to just do it every 3rd or 4th day, if that’s what he means by 3/4.

So if thats the case, it’s looking liek this. After my 12 day induction phase, every 4th day I will carb up after my weight training. Then 3 days again of low carb, then 4th day carb up and so forth. I will always do the weight training on the forth day. Does this sound good? He said this is the fastest way to lean.

This is the diet Vince Gironda perscribed to all the major bodybuilding figures of the 60s and 70s (see: Arnold).

An every fourth day carb-up of 150 - 250 carbohydrate PWO will help fuel your workouts. I’d start at 10 - 12x/lb of total bodyweight. Every fourth day add that big whack of carbs immediately PWO(so Wed. and Sat or Tue and Fri, you get the idea). The fat will melt right off.

Call me retarded, lol, but how is it Wednesday and Saturday? Or Tuesday and Friday. I was just under the impression that every fourth day carb up. Also, for PWO, what is better? A low glycemic food or high? I was thinking of using Surge from Biotest.

[/quote]

DTAlexONE,

Ok mate . . . as mentioned, this looks a lot more like a Gironda or Poliquin program where you’re following a VLCD for 4 days and then having one heavy CHO based meal to stimulate insulin, balance leptin and give your metabolic rate a kick. This is simply a modification of Dr.D’s principles that Poliquin and others use.

That all being said I fear that your calories are still dangerously low from the outset. While I think to begin with, you’ll see some fantastic results, I fear that your improvements will taper off dramtically. Even with your carb spikes you’ll be below maintenance level calories which will make muscle sparing VERY difficult.

Give the AD a read, let us know what you think, and if you decide to go with your current plan . . . train heavy, do complex based training and lots HIIT for cardio.

Cheers mate.

Sasha

2577

[quote]raviraj wrote:
DTAlexONE wrote:
zdrax wrote:
DTAlexONE wrote:
if dh has approved ur die t then is a diffrent story he knows better then us … why every 1 is telling u to eat more is because u are eating really less this will drop ur metabolic rate and also t3 levels . when i started eating a lot i lost my kilos more with energy levels sky high[/quote]

The decrease in one’s metabolic rate is largely overstated when on a low-calorie diet. I wouldn’t be concerned at all if your number one goal is fat loss. Drop the calories as low as you possibly can stand it and monitor your carb ups closely.

2578

[quote]zdrax wrote:
raviraj wrote:
DTAlexONE wrote:
zdrax wrote:
DTAlexONE wrote:
if dh has approved ur die t then is a diffrent story he knows better then us … why every 1 is telling u to eat more is because u are eating really less this will drop ur metabolic rate and also t3 levels . when i started eating a lot i lost my kilos more with energy levels sky high

The decrease in one’s metabolic rate is largely overstated when on a low-calorie diet. I wouldn’t be concerned at all if your number one goal is fat loss. Drop the calories as low as you possibly can stand it and monitor your carb ups closely. [/quote]

I’m still not sure as to what would be the best type of food to carb up on. I don’t know whether it should be high glycemic or low. Keep in mind I’m only going to be eating that carb up after the PWO.

2579

[quote]raviraj wrote:
guys any idea how much calories in 1 t tablespoon of flaxseed powder? fat? fiber?[/quote]

According to the label on the stuff I have, it’s about 50 calories, 3.3 CHO (2.7 from fiber), and 3.3 grams fat (2.2 poly)

That’s all estimation, though, since it’s listed per 100g, as if anybody would ever eat that much flax seed meal at once.

2580

[quote]DTAlexONE wrote:
zdrax wrote:
raviraj wrote:
DTAlexONE wrote:
zdrax wrote:
DTAlexONE wrote:
if dh has approved ur die t then is a diffrent story he knows better then us … why every 1 is telling u to eat more is because u are eating really less this will drop ur metabolic rate and also t3 levels . when i started eating a lot i lost my kilos more with energy levels sky high

The decrease in one’s metabolic rate is largely overstated when on a low-calorie diet. I wouldn’t be concerned at all if your number one goal is fat loss. Drop the calories as low as you possibly can stand it and monitor your carb ups closely.

I’m still not sure as to what would be the best type of food to carb up on. I don’t know whether it should be high glycemic or low. Keep in mind I’m only going to be eating that carb up after the PWO.

[/quote]

To be honest, it doesn’t really matter. Indulge in whatever you’d like on the carb ups carb wise. Glycemic index doesn’t really matter as you’re trying to replenish glycogen stores. High-GI carbs will get that done more quickly than low GI. Personally, my go to carb up food has always been white rice with chicken teriyaki. Minimal bloating, ridiculous pumps, and satiating to boot. I like to get in a ton of veggies, usually in the form of a gigantic burrito stuffed with tomatoes, peppers, greens, lettuce, corn, salsa, hot sauce, chicken breast, benans etc.

2581

[quote]zdrax wrote:
The decrease in one’s metabolic rate is largely overstated when on a low-calorie diet. I wouldn’t be concerned at all if your number one goal is fat loss. Drop the calories as low as you possibly can stand it and monitor your carb ups closely. [/quote]

I think it depends on the situation. If someone has been on a 3,000 calorie for months, then switches over to 2,500 calories, then to 2,000 calories, I would tend to think they would lose weight.

Now, if someone has been on a 1,500 calorie diet for months and they continue to stay on that 1,500 calorie diet, I don’t think they will lose much. Their metabolism is so slow.

That is why some people who don’t eat much for a long period of time can’t lose weight. My gf is on this diet and I started her at 2,500 calories and she didn’t gain anything at first. She actually lost 1-2 pounds. Then, from there, we can drop the calories and she can drop the weight.