My Experience On the Anabolic Diet

Nutrition
2782

[quote]allNatural wrote:
Since I didn’t do the induction (I’m 6 weeks in) what do ya’ll think about doing an “induction” now for 12 days? I wouldn’t mind it, just whatever would be best to get me fully adapted before I start my tues/sun cycling. If not, I’ll just wait 4 more weeks…[/quote]

allNatural,

I was going to pipe in last night but with the heat in London, no A/C and my third straight morning of training I crashed.

You were asking about whether you’ve adapted or not as you never did the 12-day induction phase. Now, I do not think there is a surefire way to tell if you actually are adapted but what you could do leading up to your Tues/Sun CHO load split is go low CHO from this Monday past right up until Tuesday’s carb up.

Now given that you’ve been following the lifestyle for a while, my money is on the fact that you are. But if you want to play it safe, go low CHO till Tues. No real need for a 12-day induction after a month or so on the AD.

Hope that helps.

Cheers,

Sasha

2783

I’m no expert, but I think if you’re not eating carbs nor a completely unreasonable amound of protein, and you’re not in ketosis, then that’s probably a good sign. Reason being that that indicates that your energy needs are being fulfilled by the relatively efficient breakdown of fats.

2784

So i have been on the AD for about a week now… i started when i first started this thread… and it took me this long to read half of it…

i think that i crashed on day 5 i went into the gym and couldnt even find the motivation to do overhead press… i love the test boost i can already feel it… i am more motivated and more confident… since two days ago my energy levels have come back up some…

im not counting calories and am eating far far far above maintainance… hey its my semi bulking diet once i get truely acclumated i think i will come back down and start cutting to get below 10% being at like 14 or 15 now… but we will jump on that ship when it comes… for now i need the extra cals to make up for the lack of energy during the transition and thats my story i am sticking to it ; )

2785

Hmmm…oops. anyways

If you are eating 200 + CHO in one meal then you are doing great for a bi weekly CHO up. What are you looking for? fat loss, muscle gains, both? Try and make one of those CHO ups right after a big training session and make those CHO primarily High GI/GL. Regular med GI/GL stuff is ok too. I personally would make sure one of your CHO ups is an “overfeed” no matter what your goals are. That over feed is good for BMR boost.

A good High GI CHO that would make you feel like flaming dogshit is sticky white rice. very non-allergenic.

-chris

[quote]d4ve wrote:
Hey realpeanutbutter, I think my last post got lost on the last page - I’m doing the twice weekly carb-ups and wondering, how many carbs do you usually get in on each one? Right now I’m doing a large extended meal of around 200-225 carbs, but it seemed like you thought that wasn’t enough and that I should also make sure to get in some higher glycemic.

Thanks for all your help.[/quote]

2786

[quote]Mjace45 wrote:
So i have been on the AD for about a week now… i started when i first started this thread… and it took me this long to read half of it…

i think that i crashed on day 5 i went into the gym and couldnt even find the motivation to do overhead press… i love the test boost i can already feel it… i am more motivated and more confident… since two days ago my energy levels have come back up some…

im not counting calories and am eating far far far above maintainance… hey its my semi bulking diet once i get truely acclumated i think i will come back down and start cutting to get below 10% being at like 14 or 15 now… but we will jump on that ship when it comes… for now i need the extra cals to make up for the lack of energy during the transition and thats my story i am sticking to it ; )[/quote]

Whenever I need energy, i down some fish, flax, or olive oil before I go workout and I can’t be stopped in the gym.

Sasha, thanks for the advice, I’m on a Fri/sat and am planning to do a thurs/sun, so I guess I’ll just go through sun. then start.

Chris, Do you eat more than 10% protein on your carb days? I understand the AD calls for low protein on carb days b/c your body will use protein more efficiently after being deprived of it for 2 days. Does this concept hold for a split carb week (ex. thurs/sun)? Sasha?

2787

I second sasha. You should be all good. If you have the training ADHD (like me and many other) then try out the double spike. Just make sure it is a high quality spike when you do it.

I would suggest that if you CHO up on wed night then you train your sack off with some 10x3 type stuff first. then do any high volume shit then next day (thurs morning) for that masturbatory self-gratifying “pump.” And make sure you do in at least 200+ on this CHO up. I know you wont puss out though so thats good.

Then if you hit again on sunday make it a an over feed if possible. If you train twice on one day, make it this day. the hugeness is like… wow. gym pump plus CHO pump is a great time to walk around with your shirt off. Too bad you will feel like a sack of assholes and likely have the napalm diarreha. But the ladies don’t have to know that do they? Unless they are into that… sort of… thing… anyhow…

so try it out and see. you know you’re not going to be satisfyed until you twiddle with the diet. so don’t torture yourself you’re a natural twiddler, like d4ve and me etc. Just make sure your spikes get shot right into your arms and chest. Speaking of spikes, mayhap you should “do” some surge for each spike should you have it.

kill it.

-chris

[quote]SashaG wrote:
allNatural wrote:
Since I didn’t do the induction (I’m 6 weeks in) what do ya’ll think about doing an “induction” now for 12 days? I wouldn’t mind it, just whatever would be best to get me fully adapted before I start my tues/sun cycling. If not, I’ll just wait 4 more weeks…

allNatural,

I was going to pipe in last night but with the heat in London, no A/C and my third straight morning of training I crashed.

You were asking about whether you’ve adapted or not as you never did the 12-day induction phase. Now, I do not think there is a surefire way to tell if you actually are adapted but what you could do leading up to your Tues/Sun CHO load split is go low CHO from this Monday past right up until Tuesday’s carb up.

Now given that you’ve been following the lifestyle for a while, my money is on the fact that you are. But if you want to play it safe, go low CHO till Tues. No real need for a 12-day induction after a month or so on the AD.

Hope that helps.

Cheers,

Sasha
[/quote]

2788

[quote]realpeanutbutter wrote:
I second sasha. You should be all good. If you have the training ADHD (like me and many other) then try out the double spike. Just make sure it is a high quality spike when you do it.

I would suggest that if you CHO up on wed night then you train your sack off with some 10x3 type stuff first. then do any high volume shit then next day (thurs morning) for that masturbatory self-gratifying “pump.” And make sure you do in at least 200+ on this CHO up. I know you wont puss out though so thats good.

Then if you hit again on sunday make it a an over feed if possible. If you train twice on one day, make it this day. the hugeness is like… wow. gym pump plus CHO pump is a great time to walk around with your shirt off. Too bad you will feel like a sack of assholes and likely have the napalm diarreha. But the ladies don’t have to know that do they? Unless they are into that… sort of… thing… anyhow…

so try it out and see. you know you’re not going to be satisfyed until you twiddle with the diet. so don’t torture yourself you’re a natural twiddler, like d4ve and me etc. Just make sure your spikes get shot right into your arms and chest. Speaking of spikes, mayhap you should “do” some surge for each spike should you have it.

kill it.

-chris

SashaG wrote:
allNatural wrote:
Since I didn’t do the induction (I’m 6 weeks in) what do ya’ll think about doing an “induction” now for 12 days? I wouldn’t mind it, just whatever would be best to get me fully adapted before I start my tues/sun cycling. If not, I’ll just wait 4 more weeks…

allNatural,

I was going to pipe in last night but with the heat in London, no A/C and my third straight morning of training I crashed.

You were asking about whether you’ve adapted or not as you never did the 12-day induction phase. Now, I do not think there is a surefire way to tell if you actually are adapted but what you could do leading up to your Tues/Sun CHO load split is go low CHO from this Monday past right up until Tuesday’s carb up.

Now given that you’ve been following the lifestyle for a while, my money is on the fact that you are. But if you want to play it safe, go low CHO till Tues. No real need for a 12-day induction after a month or so on the AD.

Hope that helps.

Cheers,

Sasha

[/quote]

chris just wanted to tell u u are a amazing guy and ur post are simply great and informative …ur recent p[ost have helped me a lot as iam doing a mon-fri carb up …like tommorow is my carb meal as it is friday …do u suggest 2 training sessions anf if yes when should the carb meal come in after both the sessions in the middle or after the 2 sessions ? (AND WHEN U SAY HIGH GI DO U MEAN TO GO REALLY NUTS ON CAKES ICECREAMS AND ALL THAT STUFF ? AND DO U STILL SUGGEST A DECENT PROTIEN INTAKE WITH THIS CARB MEALS)today infact i had a full body hyper- trophy session 6x8 reps 3 sets each per body part by the way thanx sasha ur suggestion to follow CW methods worked best for me my lifts have increased a lot ima in the first week of quatro dynamo by CW-raviraj

2789

Day 16 and Im rolling along smoothly. I really went wimpy on my carb ups Im not gonna lie. I probably only took in about 200g a day(2 days). Im just loving the effects. Definitely more harder/vascular and less water retention.

I think once I hit my groove and I feel comfy with some minor tweaks in the diet, Im a lifer. I think I can easily get away with 50g CHO a day and still stay lean, provided I don’t go porky pig style on my carb days. Which I don’t really see happening, Im not much of a glutton.

2790

[quote]realpeanutbutter wrote:
I second sasha. You should be all good. If you have the training ADHD (like me and many other) then try out the double spike. Just make sure it is a high quality spike when you do it.

I would suggest that if you CHO up on wed night then you train your sack off with some 10x3 type stuff first. then do any high volume shit then next day (thurs morning) for that masturbatory self-gratifying “pump.” And make sure you do in at least 200+ on this CHO up. I know you wont puss out though so thats good.

Then if you hit again on sunday make it a an over feed if possible. If you train twice on one day, make it this day. the hugeness is like… wow. gym pump plus CHO pump is a great time to walk around with your shirt off. Too bad you will feel like a sack of assholes and likely have the napalm diarreha. But the ladies don’t have to know that do they? Unless they are into that… sort of… thing… anyhow…

so try it out and see. you know you’re not going to be satisfyed until you twiddle with the diet. so don’t torture yourself you’re a natural twiddler, like d4ve and me etc. Just make sure your spikes get shot right into your arms and chest. Speaking of spikes, mayhap you should “do” some surge for each spike should you have it.

kill it.

-chris

[/quote]

k, that made about as much sense as olympic ice curling but I do appreciate this post’s use of the asshole reference.

Fuck it, I’m just gonna eat a shitload of protein on my carb days, at least during and PWO.

2791

[quote]allNatural wrote:
Mjace45 wrote:

Chris, Do you eat more than 10% protein on your carb days? I understand the AD calls for low protein on carb days b/c your body will use protein more efficiently after being deprived of it for 2 days. Does this concept hold for a split carb week (ex. thurs/sun)? Sasha? [/quote]

allNatural,

I’m no expert on Poliquin’s 4:1 carb loading methods but based on what I’ve read, I believe that the loads are more re-feeds than CHO loads. You definitely want to get a good chunk of carbs in those periods for leptin/insulin reason however, unless you’re doing it PWO, then I wouldn’t worry about getting in massive amounts of protein as you’ll have plenty from the day on your low CHO, high protein.

To your question about protein utilisation, because you’re looking at one meal CHO ups, it won’t make a difference depriving your body for one meal.

Hope that answers your questions and keep us posted with your progress.

Cheers,

Sasha

2792

LOLrus!

yo allNat,

Ok yeah I was Choing up on pasta just before that so I might have been a little… CHO drunk.

Any ways, the long adn short of it is…

train around your CHO meals (before and the next day) for the best effects.

Also If you are chowing down on CHO you won’t really ahve to worry about protein. just try and eat CHO based food, god knows it’s out there. The protein cycling effect won’t likely be of importance to you if you are doing the double CHO ups. It’s not a bad little gimmick when on the 5/2 AD but I wouldn’t worry about it. Example: If you’re going to have pizza for CHO up, don’t worry about having meat on it. Just CHO up, you know how it’s done.
trainhard eathard.

-chris

2793

[quote]raviraj wrote:
realpeanutbutter wrote:
I second sasha. You should be all good. If you have the training ADHD (like me and many other) then try out the double spike. Just make sure it is a high quality spike when you do it.

I would suggest that if you CHO up on wed night then you train your sack off with some 10x3 type stuff first. then do any high volume shit then next day (thurs morning) for that masturbatory self-gratifying “pump.” And make sure you do in at least 200+ on this CHO up. I know you wont puss out though so thats good.

Then if you hit again on sunday make it a an over feed if possible. If you train twice on one day, make it this day. the hugeness is like… wow. gym pump plus CHO pump is a great time to walk around with your shirt off. Too bad you will feel like a sack of assholes and likely have the napalm diarreha. But the ladies don’t have to know that do they? Unless they are into that… sort of… thing… anyhow…

so try it out and see. you know you’re not going to be satisfyed until you twiddle with the diet. so don’t torture yourself you’re a natural twiddler, like d4ve and me etc. Just make sure your spikes get shot right into your arms and chest. Speaking of spikes, mayhap you should “do” some surge for each spike should you have it.

kill it.

-chris

SashaG wrote:
allNatural wrote:
Since I didn’t do the induction (I’m 6 weeks in) what do ya’ll think about doing an “induction” now for 12 days? I wouldn’t mind it, just whatever would be best to get me fully adapted before I start my tues/sun cycling. If not, I’ll just wait 4 more weeks…

allNatural,

I was going to pipe in last night but with the heat in London, no A/C and my third straight morning of training I crashed.

You were asking about whether you’ve adapted or not as you never did the 12-day induction phase. Now, I do not think there is a surefire way to tell if you actually are adapted but what you could do leading up to your Tues/Sun CHO load split is go low CHO from this Monday past right up until Tuesday’s carb up.

Now given that you’ve been following the lifestyle for a while, my money is on the fact that you are. But if you want to play it safe, go low CHO till Tues. No real need for a 12-day induction after a month or so on the AD.

Hope that helps.

Cheers,

Sasha

chris just wanted to tell u u are a amazing guy and ur post are simply great and informative …ur recent p[ost have helped me a lot as iam doing a mon-fri carb up …like tommorow is my carb meal as it is friday …do u suggest 2 training sessions anf if yes when should the carb meal come in after both the sessions in the middle or after the 2 sessions ? (AND WHEN U SAY HIGH GI DO U MEAN TO GO REALLY NUTS ON CAKES ICECREAMS AND ALL THAT STUFF ? AND DO U STILL SUGGEST A DECENT PROTIEN INTAKE WITH THIS CARB MEALS)today infact i had a full body hyper- trophy session 6x8 reps 3 sets each per body part by the way thanx sasha ur suggestion to follow CW methods worked best for me my lifts have increased a lot ima in the first week of quatro dynamo by CW-raviraj[/quote]

The two sessions thing is better if you take it on a day when you CHO up all day long. I like a mini CHO up on wed night and a whole day on sunday. On the sunday since I have almost nothign to do I rain once in the morning and then again at night, I CHO up all day long.

oatmeal for brekie and all sorts of other clean CHO until It train again and then after i train at night I eat a box of fruit loops and pass out into a diabetic coma and sleep like dead kittens from 9pm till 6 am. then on monday I wake up a monster! easily 7 pounds heavier (although I likely ate 7 pounds of food on sunday. then I take the crap of a life time.

So try and take one day to CHO up all day long and one evening for a Big post training CHO meal.

hope that makes sense. I’m beggining to question my sanity.

-chris

2794

Oh and by high GI/GL you can do two different kinds:

Healthy High GI/GL: pasta (WW), sticky rice, milk, Surge PWO, etc.

Non-healthy High GI/GL: Ice cream, cookies, fruit loops, coco puffs, spoonfuls of honey dipped in maple syrup, sugar cubes, etc.

depends on your goals and your predisposition to diabetes/hypoglycemia. I stick to the white rice.

-chris

2795

Hey nicky good to see you made it without pussing out on us.

Quit being a softcock on your CHO ups ;o) Maning up and really eating big on your CHO ups possesses(sp?) a quality above just having fun. During the week your insulin is almost static and rarely if ever gets spiked. By really going to town on the weekend you do several things:

  1. reset your bodies leptin levels. this is the hormone that tells your body it is not starving and should burn body fat. When you are eating low CHO and high fat this hormone can get lower because despite how much you think you are eating when you calculate it out you are not getting in a ton of cals. This is due to a few things including the fact that the fat makes you feel fuller for longer. it also has a huge thermogentic effect when you digest protein and fat combos because they take forever to digest, hence the increased sweating on AD.

  2. You need to teach your body to be CHO stingy. So let it know when to pack away those CHO into muscles by really feeding it on CHO ups.

  3. without heavy CHO ups it’s just atkins and that is bad for growth and athletics.

  4. you can always CHO up healthy with brown rice and oatmeal and fruit. You don’t have to eat table sugar ;o) just work out how much brown rice is 500 g and eat it all on your cho up.

I’d keep any of your CHO on weekdays either veggies or some fruit (avocado, tomatos) and don’t hit any sugary food or light beers etc. don’t cheat yourself of benefits. Welcome into our family, drink this kool-aid…

-chris

[quote]Nicholas F wrote:
Day 16 and Im rolling along smoothly. I really went wimpy on my carb ups Im not gonna lie. I probably only took in about 200g a day(2 days). Im just loving the effects. Definitely more harder/vascular and less water retention.

I think once I hit my groove and I feel comfy with some minor tweaks in the diet, Im a lifer. I think I can easily get away with 50g CHO a day and still stay lean, provided I don’t go porky pig style on my carb days. Which I don’t really see happening, Im not much of a glutton. [/quote]

2796

I was thinking on each of my thurs/sun carb loads, I would be carbing ALL day, so its like the AD with 2 days a week, just spread out. But I should have one day where its just one carb meal? ex, all day thurs, one meal sun.?

2797

[quote]realpeanutbutter wrote:
Hey nicky good to see you made it without pussing out on us.

Quit being a softcock on your CHO ups ;o) Maning up and really eating big on your CHO ups possesses(sp?) a quality above just having fun. During the week your insulin is almost static and rarely if ever gets spiked. By really going to town on the weekend you do several things:

  1. reset your bodies leptin levels. this is the hormone that tells your body it is not starving and should burn body fat. When you are eating low CHO and high fat this hormone can get lower because despite how much you think you are eating when you calculate it out you are not getting in a ton of cals. This is due to a few things including the fact that the fat makes you feel fuller for longer. it also has a huge thermogentic effect when you digest protein and fat combos because they take forever to digest, hence the increased sweating on AD.

  2. You need to teach your body to be CHO stingy. So let it know when to pack away those CHO into muscles by really feeding it on CHO ups.

  3. without heavy CHO ups it’s just atkins and that is bad for growth and athletics.

  4. you can always CHO up healthy with brown rice and oatmeal and fruit. You don’t have to eat table sugar ;o) just work out how much brown rice is 500 g and eat it all on your cho up.

I’d keep any of your CHO on weekdays either veggies or some fruit (avocado, tomatos) and don’t hit any sugary food or light beers etc. don’t cheat yourself of benefits. Welcome into our family, drink this kool-aid…

-chris

Nicholas F wrote:
Day 16 and Im rolling along smoothly. I really went wimpy on my carb ups Im not gonna lie. I probably only took in about 200g a day(2 days). Im just loving the effects. Definitely more harder/vascular and less water retention.

I think once I hit my groove and I feel comfy with some minor tweaks in the diet, Im a lifer. I think I can easily get away with 50g CHO a day and still stay lean, provided I don’t go porky pig style on my carb days. Which I don’t really see happening, Im not much of a glutton.

[/quote]

Oh yea Im stickin with it. I told myself that no matter what happened, short of a fat induced coma, I was stickin with the diet for 8 weeks.

Im actually suprised with how well Im doing and how well Im responding. I hated low carb diets prior to the anabolic diet.

The whole thing really got me thinking. I bet that this is really the way our ancestors ate ya know? Chowed down on meat pretty much 4 or 5 days, and had a couple days a week in there were they rested and ate some fruit.

2798

This is directed to Chirs or Sasha, but anyone who wants to lend their ten cents is more than welcome and in fact it would be appreciated. If I were following Polliquins protocal of a 4:1 split, should the carb-up be a carb meal or more of a re-feed? I am somewhat of a numbers guy so if someone could explain how many carbs would be consumed in a re-feed it would be great. Thanks a bunch.
-Andrew

2799

If you are focused on gaining and training like a hero then yeah go all day for sure. But If you are leaning and just the leptin cycle/BMR boost/calorie wave then go for one 200 g+ meal on one day and then regualr CHO up on another. your choice try out one for a month and see what happens.

Keep good records of it.

-chris

[quote]allNatural wrote:
I was thinking on each of my thurs/sun carb loads, I would be carbing ALL day, so its like the AD with 2 days a week, just spread out. But I should have one day where its just one carb meal? ex, all day thurs, one meal sun.?[/quote]

2800

Uhhh… It’s kinda by feel and goals. I make every CHO up a refeed just for the metabolic boost. The numbers are up to you but I like doing what i outlined to my man AllNat.

Pick a number based on your goals and do it for 4-6 cycles and see how it works. tweak from there. If you aren’t getting pumped then do more. If you are fatting up then eat different CHO. I don’t prefer to eat less than 200g in a sitting because it doesn’t seem to elicit the necessary responses and vascularity.

This is the number one reason why the 5/2 AD is so recommended. It’s easier to get a feel for before you start tweaking.

good luck shooting ;o)

-chris

[quote]andryan wrote:
This is directed to Chirs or Sasha, but anyone who wants to lend their ten cents is more than welcome and in fact it would be appreciated. If I were following Polliquins protocal of a 4:1 split, should the carb-up be a carb meal or more of a re-feed? I am somewhat of a numbers guy so if someone could explain how many carbs would be consumed in a re-feed it would be great. Thanks a bunch.
-Andrew[/quote]

2801

Our ancestor likely ate anything they could get their hands on. The reason homosapiens beat out several other species of humanoid was because we could survive on fat through famine. Our bodies are best at accumulating fat. Ironically this fat, when too much is gained, kills our longevity. But It doesn’t matter because we have kids before we die of diabetes/heart attack anyways. evolutionary genius. Double irony is that we (t men) are actively fighting out survival mechanisms to be lean killers that acn detroy hundreds of mere mortals with outr bare hands. Our survival mechnisms would rather have us shoot people with clever tools (guns) and be fat as hell with a dozen fat kids.

In theory…

But ive always been a go-against-the-grain kinda guy. Moo cows are tasty.

-chris

[quote]Nicholas F wrote:
realpeanutbutter wrote:
Hey nicky good to see you made it without pussing out on us.

Quit being a softcock on your CHO ups ;o) Maning up and really eating big on your CHO ups possesses(sp?) a quality above just having fun. During the week your insulin is almost static and rarely if ever gets spiked. By really going to town on the weekend you do several things:

  1. reset your bodies leptin levels. this is the hormone that tells your body it is not starving and should burn body fat. When you are eating low CHO and high fat this hormone can get lower because despite how much you think you are eating when you calculate it out you are not getting in a ton of cals. This is due to a few things including the fact that the fat makes you feel fuller for longer. it also has a huge thermogentic effect when you digest protein and fat combos because they take forever to digest, hence the increased sweating on AD.

  2. You need to teach your body to be CHO stingy. So let it know when to pack away those CHO into muscles by really feeding it on CHO ups.

  3. without heavy CHO ups it’s just atkins and that is bad for growth and athletics.

  4. you can always CHO up healthy with brown rice and oatmeal and fruit. You don’t have to eat table sugar ;o) just work out how much brown rice is 500 g and eat it all on your cho up.

I’d keep any of your CHO on weekdays either veggies or some fruit (avocado, tomatos) and don’t hit any sugary food or light beers etc. don’t cheat yourself of benefits. Welcome into our family, drink this kool-aid…

-chris

Nicholas F wrote:
Day 16 and Im rolling along smoothly. I really went wimpy on my carb ups Im not gonna lie. I probably only took in about 200g a day(2 days). Im just loving the effects. Definitely more harder/vascular and less water retention.

I think once I hit my groove and I feel comfy with some minor tweaks in the diet, Im a lifer. I think I can easily get away with 50g CHO a day and still stay lean, provided I don’t go porky pig style on my carb days. Which I don’t really see happening, Im not much of a glutton.

Oh yea Im stickin with it. I told myself that no matter what happened, short of a fat induced coma, I was stickin with the diet for 8 weeks.

Im actually suprised with how well Im doing and how well Im responding. I hated low carb diets prior to the anabolic diet.

The whole thing really got me thinking. I bet that this is really the way our ancestors ate ya know? Chowed down on meat pretty much 4 or 5 days, and had a couple days a week in there were they rested and ate some fruit. [/quote]