My Experience On the Anabolic Diet

Nutrition
3042

[quote]Tiribulus wrote:
I know I remember seeing this covered earlier in this thread, I think Disc Hoss was addressing it at the time, but since it has gotten rather unwieldy as far as browsability is concerned, forgive me for asking again. Do we take the total carb content of a food and subtract the fiber from our daily total? In other words if something lists 10 grams carbs and 4 grams of fiber do we then count 6 grams of carbs against the daily total? Like I say I remember in my marathon read seeing this exact question being asked, but I can’t find it now and can’t recall the answer for sure though it think it was as stated above.
Thanks folks,

–Tiribulus->[/quote]

Correct - back fiber out of your total carb consumption. Only non-fiber carbs count towards your daily limit.

Some of you vets will appreciate this: I generally use gas as an informal means of detecting hidden carbs. I starting using beta-alanine this week and had some pretty big rumblings in the jungle yesterday. I was starting to freak out wondering what the hell I ate could’ve had some mystery CHO in it when I stumbled upon a post today about a BETA7 user getting the sharts as well. Funny how most folks could care less but when you’re on a VLCD, you’re hypersensitive to any unplanned carbs.

3043

[quote]Correct - back fiber out of your total carb consumption. Only non-fiber carbs count towards your daily limit.
[/quote]
Thanks, that’s what I was thinking, but wanted to be certain with only 30 or so grams to play with. Chest, tri’s and shoulders today and I did not have “it” like usual. Not dead, but unmistakably not as strong as usual. Being that this is day 7 and I’m probably heading into the infamous crash fairly soon, this isn’t shocking, but thought I’d mention it. One other significant thing, at least in my case. I am a munchmouth by nature. I mean it is white knuckle, chewing the inside of my mouth hard for me to resist sweets and really all generally snackable shit, though I can do it. Since about day 3 this has come to an abrupt halt. The doc mentions in the book there may be some appetite swings for a while. In my case I have lost all interest in snack foods. In fact this type of eating is just easier all around except the prep work. I cannot remember ever in my life, even when I was heavily into training years ago, not having to fight off cravings like Bill Clinton in a cheerleaders convention. On another note I am starting to get leaner and I finally weighed myself today and found out I’ve lost 28 pounds since late March as well as gained enough muscle for everybody who sees me to notice that first over the weight loss. I was eating ultra clean though even before starting AD a week ago. I’m thinking this could be the perfect next step.

–Tiribulus->

3044

Cravings: I don’t have 'em at all either. I work in your typical office environment and there’s constantly junk up for grabs because of birthdays/anniversaries/bar mitvahs/whatthehellevers and I pass it up each and every time. I find it incredibly empowering to be able to say no and stick to it in these situations. Contrary to what you’d expect after looking forward to carb foods on your weekend loads, you usually find yourself tired of carbs by the end of the weekend and craving P/F foods.

Crash/fatigue: You’ve done the reading and know what to expect. Up your fish/flax/EVOO intake for the next few days and you’ll be fine. After you’ve done a few weekly cycles, you may start to notice a similar decline in energy by Friday. My solution’s been to schedule all my heavy workouts on weekends/Monday/Tuesday and any kind of speed/endurance work during the second half of the week when the reduced water retention is to the workout’s advantage. I know that’s getting ahead of where you’re at right this moment but keep it in mind in a month or so once you’ve settled in to your weekly routine.

3045

[quote]Deinabolic wrote:
Cravings: I don’t have 'em at all either. I work in your typical office environment and there’s constantly junk up for grabs because of birthdays/anniversaries/bar mitvahs/whatthehellevers and I pass it up each and every time.[/quote]
Same here, I do computer support for Ford and the building I’m in is incurably addicted to bagels, pretzels, donuts and bowls full of candy. It was killin me not to touch any of that stuff, though like I say, I did keep away from it. Since Tuesday it doesn’t even look good. It’s like a switch was thrown in my brain. I mean I just don’t want it. That alone is kickass.
Yeah, I’m gonaa see how I tuneup in the coming weeks and tweak from there. As sson as I can I’m going to join Di Pasquale’s site too.

–Tiribulus->

3046

One of my favorite things to snack on are almonds and walnuts. I went to Low Carb Diet Tools -
and typed both of them in.

Could it be that 50 whole almonds only have 11 total carbs and 7 of these carbs are coming from fiber, and then walnuts are about the same? I don’t see how thats possible. Someone please correct me if this is wrong. If it is correct then this is DEFINENTLY the diet I’m sticking with for a longgggg ass time.

Edit: Common guys, does anyone know any different?

3047

I think your right about the almonds/walnuts. 50 almonds has about 11g carbs, 7 of which are fiber.

Today is day 2 of my firnst carbup.
Yesterday I ate Kashi waffles (4 boxes), some oatmeal w/low sugar marmalade, couple protein shakes, some mint choco chip ice cream. Didnt feel too sluggish, legs workout felt good.
Today, so far mainly just oatmeal + fruit preserves, protein shakes, some steak, and a bowl of pasta. Trained chest and back with supersets, felt strong and thick. I love this eating plan.

I actually can’t wait to get back to the pro/fat meals!

3048

[quote]Bizmark wrote:
One of my favorite things to snack on are almonds and walnuts. I went to Low Carb Diet Tools -
and typed both of them in.

Could it be that 50 whole almonds only have 11 total carbs and 7 of these carbs are coming from fiber, and then walnuts are about the same? I don’t see how thats possible. Someone please correct me if this is wrong. If it is correct then this is DEFINENTLY the diet I’m sticking with for a longgggg ass time.

Edit: Common guys, does anyone know any different?[/quote]

It’s the sweet truth.

I estimate I’ve got anywhere from 5-10 pounds to lose before I’m where I want to be.I started at 95 kg a few months back,and now I’m at a relatively lean 80.2 kg,depleted.

Before the split I’m doing now I did CT’s Gironda-inspired program.The difference in rest-periods and intensity is cool.

This is my current training split:

Monday-Back,Biceps,Forearms
Tuesday-Legs,Abs,Lower back
Wednesday-Chest,Shoulders,Triceps
Thursday-Back,Biceps,Forearms
Friday-Legs,Abs,Lower back
Saturday-Chest,Shoulders,Triceps
Sunday-Rest

For the Back/Bi/Fo-day I do:

Chinups
Barbell Rows
T-BAr Rows
Dumbbell Preacher Curl
Reverse Grip E-Z Bar Curl
Wrist Curls

Weeks 1-2 it’s
4x8,30 sec rest
Weeks 3-4
6x6,20 sec rest
Weeks 6-8
10x4,15 sec rest

When Doing wrist curls,crunches,calf work and lower back work the reps break down to 4x20, 6x15 and 7x12,following the same progression as the rest of the exercises.Less and less rest,more and more density.

For the Legs/Back/Abs day I do:

Front Squats
Leg extensions
Good mornings
Leg Curls
Seated Calf Raise
Leg Press Calf raise
Incline Crunches
Back Extensions

Weeks 1-2 it’s
4x12,40 sec rest
Weeks 3-4
5x10,30 sec rest
Weeks 6-8
8x8,20 sec rest

For Chest/triceps/Shoulders I do the same rep progression as for Back/Bi/Fo.

Incline Db Press
BB OHP
Gironda Dips
BB Skull Crushers
Bent Lateral
French Press,elbows resting on bench
External rotations

I also do uphill walking fasted or not when I have the time.I ride my bike to and from work,which is 40 minutes of low intensity cardio each day.

For the past few weeks I’ve been at around 2000 kcal a day,now I’m bumping it to 2500 to increase my metabolism.

I supplement with fish oils,kelp and green tea extract.

A typical day’s menu consists of:

5 eggs,spinach1 tbsp olive oil,1 tbsp seal oil,green tea,kelp,creatine

1 can of tuna, 3 tbsp olive oil,2 tbsp sunflower seeds,10 g butter or 30 g cheese,cauliflower/spinach,kelp,green tea

1 chicken filet,10 g butter,30 g nuts,1 tbsp olive oil,broccoli,peppers,kelp

30 g whey,2 tbsp cream,1 teaspoon flax,1 tbsp olive oil,2 fish oil caps PWO

1 steak/pork chop with veggies,olive oil/nuts or protein shae before bed

Zink/Magnesium before bed

On my carb-up day I’ll either ditch one of the pro/fat meals or have them all and the carb-up on top.a typical carb-up like the one I had today is:

500 g 100% whole grain Rye bread
3 bananas
2 pears

Before the load I have some fish oil and magnesium to help with insulin sensitivity and sometimes apple cider vinegar just before the meal to help with the glucose storage.

I’m also going to have a Pre-WO shake just like my PWO shake 1 hour before training.See how it goes.

That’s the whole breakdown,SashaG,in explicit detail. :stuck_out_tongue:

3049

Man, the more I read about this eating plan, the more jazzed I get.

In a few days, I’m out of a current living situation and will be able to start the AD…

I said I’d start it after reading this whole thread and the book…but I’ve changed my mind and will jump into it sooner…when out of this house.

And read the thread and book as able to…

I can’t wait!!!

3050

[quote]Disc Hoss wrote:
Don’t do friday at midnight. You’ve still got plenty of fat in your system and then you’ll load up the CHO, blast your insulin and store fat. Also, you’ll screw up your sleep and natural nocturnal GH cycle. Wait till the morning and you’ll be following the diet properly.[/quote]

DH

Thanks, DH, for the response. I shall begin next week since i succumbed once again. My sleep, however, is actually better but you are probably right about the fat storage, dammit. Ah well, i will stave off my popcorn addiction to the next night.

3051

[quote]Bizmark wrote:
One of my favorite things to snack on are almonds and walnuts. I went to Low Carb Diet Tools -
and typed both of them in.

Could it be that 50 whole almonds only have 11 total carbs and 7 of these carbs are coming from fiber, and then walnuts are about the same? I don’t see how thats possible. Someone please correct me if this is wrong. If it is correct then this is DEFINENTLY the diet I’m sticking with for a longgggg ass time.

Edit: Common guys, does anyone know any different?[/quote]

The Doc says in the book that “nuts and seeds like walnuts and sunflower seeds are also good pg. 32” when sorta flipping through a list of AD friendly foods. I LOVE nuts and seeds. They also have some beneficial oils and a few grams of incomplete protein as well. It would seem that as long you fit them into your macro schedule properly they would be very helpful. Especially when I can get a 10 ounce bag of shelled sunflower seeds around here for a buck! My daughter loves em sprinkled over oatmeal.

Today is day eight and tonight is my first leg day since day 2. I have a feeling squats are going to be nastier than usual. I usually have my daughter and my wife help me do 3 double drop sets. 8 or 9 reps, failure and lotsa pain, yank, 2 or 3 more, failure and even more pain, yank again, 2 or 3 reps and I collapse in a pool of quivering submission. I think I’ll probably have to tone it down a bit until I get fully adapted and get a carb up under my belt.

–Tiribulus->

3052

Question for the experienced AD’ers:

How long can an individual go without a carb up? I kind of like the idea of running on bodyfat for energy :slight_smile:

I felt good on my carbup this past weekend, but felt even better the 2 week breakin period. Skin was nice and tight, looked leaner/more vascular.

-aspengc8

3053

[quote]Disc Hoss wrote:
Add some HOT-ROX.
Use BCAA powder or tabs in between meals and cut your meals back a bit.

Say 4 meals:
35g fat
45g pro
[/quote]

Hey, thanks DH! Good to see you cruising through the thread.

I may have to wait on HOT-ROX, as my supp fund is–always–rather low, but I’ll see what I can do. I’ll keep track of my temp. I was kind of considering that already, remembering your previous posts. And of course, I need to keep a cleaner refeed.

3054

An update on my GF?s progress after the 12 day and first carb up weekend.

She looks better, her skin is better, looks like she?s lost 10 pounds (while it is only 3), she has energy. She didn?t get any crash in the carb up weekend. She had low energy for the 11th and 12th day in the initial phase. She was made for this. And I was made for loving her baby, she was made for loving me (you know the song?)

As for myself, I wont ever try it again. I can?t believe I crashed so hard on a mere THREE days of low carb eating. Low carb, NOT low calories. I was eating a bunch. I didn?t crave carbs, I just crashed all around. It never happened to me before, even on very low calories diet. I guess I?m addicted to carbs.

Like I said, I was NEVER drawn, even as a teen or a kid, to meat pies, steaks, eggs, cheese, meat balls etc. This diet is simply not for me. My GF she drools thinking about bacon etc so she?s a perfect fit obviously.

I?m putting that info for folks contemplating the AD. If you?re attracted to meat and fats, it?s probably for you. If you?re almost turned off by those meals, don?t try it.

3055

Hey Disc Hoss,
Just finished reading the first twenty eight pages of this thread - man great advice and information you and everyone has provided. I want to do this diet because it seems like I rely too much on carbs for energy.

However, I haven’t read anything (yet)concerning people who train AND do one other activity during the day. I currently use the P and C in the am and P and F after. I use westside in the mornings and practice drums in the later pm and it gets pretty brutal lasting up to two hours sometimes. I am looking to spare muscle and still maintain size and even gain too. Do you have any recommendations? Thanks again

3056

[quote]Wolverin wrote:
This is my current training split:
Monday-Back,Biceps,Forearms
Tuesday-Legs,Abs,Lower back
Wednesday-Chest,Shoulders,Triceps
Thursday-Back,Biceps,Forearms
Friday-Legs,Abs,Lower back
Saturday-Chest,Shoulders,Triceps
Sunday-Rest

For the Back/Bi/Fo-day I do:
Chinups
Barbell Rows
T-BAr Rows
Dumbbell Preacher Curl
Reverse Grip E-Z Bar Curl
Wrist Curls

Weeks 1-2 it’s
4x8,30 sec rest
Weeks 3-4
6x6,20 sec rest
Weeks 6-8
10x4,15 sec rest

When Doing wrist curls,crunches,calf work and lower back work the reps break down to 4x20, 6x15 and 7x12,following the same progression as the rest of the exercises.Less and less rest,more and more density.

For the Legs/Back/Abs day I do:
Front Squats
Leg extensions
Good mornings
Leg Curls
Seated Calf Raise
Leg Press Calf raise
Incline Crunches
Back Extensions

Weeks 1-2 it’s
4x12,40 sec rest
Weeks 3-4
5x10,30 sec rest
Weeks 6-8
8x8,20 sec rest

For Chest/triceps/Shoulders I do the same rep progression as for Back/Bi/Fo.
Incline Db Press
BB OHP
Gironda Dips
BB Skull Crushers
Bent Lateral
French Press,elbows resting on bench
External rotations

I also do uphill walking fasted or not when I have the time.I ride my bike to and from work,which is 40 minutes of low intensity cardio each day.

For the past few weeks I’ve been at around 2000 kcal a day,now I’m bumping it to 2500 to increase my metabolism. I supplement with fish oils,kelp and green tea extract.

A typical day’s menu consists of:
5 eggs,spinach1 tbsp olive oil,1 tbsp seal oil,green tea,kelp,creatine
1 can of tuna, 3 tbsp olive oil,2 tbsp sunflower seeds,10 g butter or 30 g cheese,cauliflower/spinach,kelp,green tea
1 chicken filet,10 g butter,30 g nuts,1 tbsp olive oil,broccoli,peppers,kelp
30 g whey,2 tbsp cream,1 teaspoon flax,1 tbsp olive oil,2 fish oil caps PWO
1 steak/pork chop with veggies,olive oil/nuts or protein shae before bed
Zink/Magnesium before bed
On my carb-up day I’ll either ditch one of the pro/fat meals or have them all and the carb-up on top.a typical carb-up like the one I had today is:
500 g 100% whole grain Rye bread
3 bananas
2 pears
Before the load I have some fish oil and magnesium to help with insulin sensitivity and sometimes apple cider vinegar just before the meal to help with the glucose storage.
I’m also going to have a Pre-WO shake just like my PWO shake 1 hour before training.See how it goes.
That’s the whole breakdown,SashaG,in explicit detail. :stuck_out_tongue:
[/quote]

Wolverin,

Mate . . . diet looks tight and there’s little aside from maybe the addition of a metabolic stimulant to the mix and maybe kicking in some R-ALA and Vanadal Sulfate rather than Apple Cide Vinegar for the carb-ups (my preference at least).

As far as your cardio goes, I would ditch the steady state stuff in favour of some HIIT. The body adapts far too quickly to steady state cardio whereas high-intensity stuff, especially the type that maximizes lactic acid output, is much more difficult to adapt to. Plus, you’ll be burning far more calories at a steady state there afterwards. When you get to the stage your at, you really need to force the body to supercompensate.

The Gironda stuff looks cool too however if you get stuck, there are some very interesting things you can do with super/giant/complex sets that will work extremely well. The key is pairing exercises that stimulate different muscle groups together for maximum work with minimal rest.

Finally, a couple words of note to remember when dieting on the AD.

  • Vary your food types from day to day
  • Cycling caloric levels also works well to stimulate a metabolic response (I.e. during your low carb days)

Hope that helps.

Cheers mate,

Sasha

3057

[quote]aspengc8 wrote:
Question for the experienced AD’ers:

How long can an individual go without a carb up? I kind of like the idea of running on bodyfat for energy :slight_smile:

I felt good on my carbup this past weekend, but felt even better the 2 week breakin period. Skin was nice and tight, looked leaner/more vascular.

-aspengc8[/quote]

aspengc8,

I wouldn’t go too long without a carb up as you negate the benefits that it brings. The CHO up is essential for both fat loss and mass gains. You need to reset leptin levels, insulin is a massively anabolic property and the metabolic response is extremely beneficial. Believe me, once fully adapted, you’ll notice how much the CHO ups help, especially with fat loss.

If you follow the AD as prescribed, the balance is bang on. If you want to do the modified 4:1 ala Poliquin, then you have a little more room to play with CHO ups (I.e. duration, amount, etc.).

If you want to follow a perpetually low-CHO approach because of the drier look, go for it. But you’ll lose 1/3 of the anabolic trio that the Dr. has sourced.

Hope that helps.

Cheers,

Sasha

3058

[quote]SashaG wrote:
aspengc8 wrote:
Question for the experienced AD’ers:

How long can an individual go without a carb up? I kind of like the idea of running on bodyfat for energy :slight_smile:

I felt good on my carbup this past weekend, but felt even better the 2 week breakin period. Skin was nice and tight, looked leaner/more vascular.

-aspengc8

aspengc8,

I wouldn’t go too long without a carb up as you negate the benefits that it brings. The CHO up is essential for both fat loss and mass gains. You need to reset leptin levels, insulin is a massively anabolic property and the metabolic response is extremely beneficial. Believe me, once fully adapted, you’ll notice how much the CHO ups help, especially with fat loss.

If you follow the AD as prescribed, the balance is bang on. If you want to do the modified 4:1 ala Poliquin, then you have a little more room to play with CHO ups (I.e. duration, amount, etc.).

If you want to follow a perpetually low-CHO approach because of the drier look, go for it. But you’ll lose 1/3 of the anabolic trio that the Dr. has sourced.

Hope that helps.

Cheers,

Sasha
[/quote]

So I will lose insulins anabolic effect, correct? Test and GH levels should still remain high. Im an extremely carb sensitive endo, maybe I’ll limit to just 24 hour carb up. Then again, Ive been on it for 19 days, maybe Ill give it a solid 2-3 months to see how I adapt.

3059

Is there a certain time to not have olive oil? Cuz I notice that at night I get a craving for it, or sweets. And I usually choose the olive oil and then the craving vanishes. Also, Is eating within two hour of bedtime alright or should it me more like 3?

3060

AD question:

Ok, I?m figuring out some things here, and need help.

I?ve never kept a food log before and because I am determined to do this right, I?m going to start. I suspect it will be a rough and ?interesting? time?

But, I suspect that I?ll be surprised at how little cals, etc I consume daily?

If I find that I?m as deficient in cals as I think I?ll discover, what is the most advisable way to adjust to the higher intake?

For ex: I?m only 165. 165x18=2970

Goal: 200x18=3600

#1) If my cals are, lets say 500-700 below my 2970, should I just jump to 2970 or add 100 cals/week or something else?

  1. If my goal is 200lbs (current goal), should I consume 3600cals/week now or work in extra cals into my weekly consumption and adjust as my bodyweight increases?

Hope this isn?t too stupid of a question.

Thanks.

And one more thing: IF any of you did the AD and left it for another program, why did you do it? Did the results slow or stop?

Thanks again.

3061

[quote]aspengc8 wrote:
SashaG wrote:
aspengc8 wrote:

So I will lose insulins anabolic effect, correct? Test and GH levels should still remain high. Im an extremely carb sensitive endo, maybe I’ll limit to just 24 hour carb up. Then again, Ive been on it for 19 days, maybe Ill give it a solid 2-3 months to see how I adapt.[/quote]

aspengc8,

Mate . . . have you been training with weights as well? If it’s fat loss you’re going for I would suggest having a carb up soon to signal to your body to get out of starvation mode. Especially if you are eating below maintenance, your body will shut off burning fat stores, this is the role that leptin plays, and begin to grind your metabolism to a hault.

I know where you are coming from being an endo and all but do not fear the the carb ups, they are essential for fat loss. Do it for 24 hours and keep the foods low on the GI/II index. If you’re worried about the excess insulin secretion and glucose disposal, take some supplements like R-ALA or Vanadal Sulfate to help out.

Right now, you’re on a modified Atkins. Your improvements will taper off dramatically and you’ll soon be in a situation where it’ll be quite difficult to come off the diet and not rebound.

Hope that helps,

Sasha