My Experience On the Anabolic Diet

Nutrition
3102

[quote]toogoodlookin wrote:
Anyone got any suggestions for a workout programme for me, im currently in day 2 of my 12 day adapt phase and after this im going to be going on a fat loss plan so need a routine to do like a 4 day split or something,

I looked at a few programmms from Waterbury and the supersets will be hard to perform as gym equipment is always in use so i would find it hard to stick to the rest periods etc

Any ideas ?

Thanks
[/quote]

Mate,

My advice . . . pick up a copy of Alwyn Cosgrove’s New Rules of Lifting and give it a read. Depending on your availability of time in the gym, I would suggest a Strength training/HIIT combo routine or one of his killer fat loss routines. It’s serious work so be warned.

Cosgrove is the trainer’s trainer and the book itself is very entertaining and educational read.

Just my point of view.

Cheers,

Sasha

3103

[quote]SashaG wrote:
toogoodlookin wrote:
Anyone got any suggestions for a workout programme for me, im currently in day 2 of my 12 day adapt phase and after this im going to be going on a fat loss plan so need a routine to do like a 4 day split or something,

I looked at a few programmms from Waterbury and the supersets will be hard to perform as gym equipment is always in use so i would find it hard to stick to the rest periods etc

Any ideas ?

Thanks

Mate,

My advice . . . pick up a copy of Alwyn Cosgrove’s New Rules of Lifting and give it a read. Depending on your availability of time in the gym, I would suggest a Strength training/HIIT combo routine or one of his killer fat loss routines. It’s serious work so be warned.

Cosgrove is the trainer’s trainer and the book itself is very entertaining and educational read.

Just my point of view.

Cheers,

Sasha[/quote]

Cheers Sasha i will have a look for it now,

btw where abouts are you from in the UK ?

3104

[quote]toogoodlookin wrote:
SashaG wrote:
toogoodlookin wrote:

Cheers Sasha i will have a look for it now,

btw where abouts are you from in the UK ?

[/quote]

At the moment I’m in London but will hopefully be making a move to Hong Kong in the new year.

My favourite part of the AD is I live right next to Smithfield’s market which is the one that sells all the bulk cuts of meat to the restaurants in London. Suffice it to say that my 5 KGs of chicken and steak comes at a pretty good price.

Cheers,

Sasha

3105

[quote]TommyGunn wrote:
Eating low carb does not have to be boring, lacking flavor, or seem like a chore. As your last sentence states, one should look at eating this way as a low carb lifestyle, and not a low carb diet, otherwise it implies short term and one will have a very hard time sticking with eating low carb over the long term.
[/quote]

I don’t disagree at all with the first part of this. I’m just saying for me, with a horrible sweet tooth and being given to excess in general, I’m better off just considering funtionality. I also agree with the lifestyle or diet thing. Definitely a lifestyle, but in my case I’ll stick to it better if I just forget taste altogether. Once I start worrying about how stuff tastes it’ll never be good enough until I’m eating a huge bowl of rocky road with butterscotch sauce. I wish I could just have that little piece of chocolate, but I know better. If I touch it I’ll eat the whole damn thing. I’m not teetering on the edge of failure all the time either like it would seem.

As long as I eat for results I have no problem. All this is of course just for me. I’m not in any way implying that someone who turns ANY healthy diet into an opportunity to display their culinary tendencies is somehow not as “hardcore” or something. I just can’t do it. It definitely doesn’t have to be repetitive or boring, but I’m better off it is. Also like the other guy said above, once I find a routine for the prep work and everything along with where to buy what, it’s just easier for me to just do it prety much the same. I do mix up days though. Not the same thing every single day, but the same basic things every week on different days, but even that is for nutritional variety. The whole food processor thing is for convenience at work. It’s way easier to take one container with everything in it and eat it 4 times than to try to haul beef, salmon, greens, eggs, squash, etc. along with little containers of the micro stuff as well. Just throw it in and whoosh. One bowl.

–Tiribulus->

3106

Hey guys,

A couple questions on the Anabolic Diet, which I haven’t seen answered yet on this thread…

1.) On the low carb days I don’t want to compromise my health by not eating enough vegetables… is it OK to go a little over 30g of carbs, with an overwhelming majority of very low GI carbs? (like lettuce, tomatoes, cucumber…) I also don’t like the idea of having to rely on fiber supplements, that’s another reason why I ask this.

2.) What about post-workout nutrition? With only 30g of carbs allowed it seems that it is very hard to take advantage of the body’s increased receptivity to carbs after workouts. Or do you guys just cram all 30 grams there, meaning literally 0 carbs for the rest of the day?

On the whole the diet looks appealing and makes sense, but I’m a little scared about the overboard low carb approach to 5 days out of 7… I mean even “paleodiets” will let you have more carbs than that, if it’s “good carbs”…

PS - take it easy on me, it’s my first post here :wink:

3107

[quote]Mike84 wrote:
Hey guys,

A couple questions on the Anabolic Diet, which I haven’t seen answered yet on this thread…

1.) On the low carb days I don’t want to compromise my health by not eating enough vegetables… is it OK to go a little over 30g of carbs, with an overwhelming majority of very low GI carbs? (like lettuce, tomatoes, cucumber…) I also don’t like the idea of having to rely on fiber supplements, that’s another reason why I ask this.

2.) What about post-workout nutrition? With only 30g of carbs allowed it seems that it is very hard to take advantage of the body’s increased receptivity to carbs after workouts. Or do you guys just cram all 30 grams there, meaning literally 0 carbs for the rest of the day?

On the whole the diet looks appealing and makes sense, but I’m a little scared about the overboard low carb approach to 5 days out of 7… I mean even “paleodiets” will let you have more carbs than that, if it’s “good carbs”…

PS - take it easy on me, it’s my first post here :wink:
[/quote]

  1. Once or twice a week I’ll have a big salad with a few cherry tomatoes, cucumber slices, peppers, etc…and down a buttload of fruits and higher GI veggies on the weekends. I also take a greens supplement. Over the course of a week, it’s very possible to get a ton of fruits and veggies while keeping your carb intake in check during the five low carb days. Main thing here is to not look at each day’s intake in isolation but rather worry about your sum total intake over the course of a week.

  2. Once you’re “fat adapted” (i.e. using triglycerides for your primary metabolic fuel source), your body can recover just fine without a post-workout carb up.

3108

[quote]Mike84 wrote:
Hey guys,

A couple questions on the Anabolic Diet, which I haven’t seen answered yet on this thread…

1.) On the low carb days I don’t want to compromise my health by not eating enough vegetables… is it OK to go a little over 30g of carbs, with an overwhelming majority of very low GI carbs? (like lettuce, tomatoes, cucumber…) I also don’t like the idea of having to rely on fiber supplements, that’s another reason why I ask this.

2.) What about post-workout nutrition? With only 30g of carbs allowed it seems that it is very hard to take advantage of the body’s increased receptivity to carbs after workouts. Or do you guys just cram all 30 grams there, meaning literally 0 carbs for the rest of the day?

On the whole the diet looks appealing and makes sense, but I’m a little scared about the overboard low carb approach to 5 days out of 7… I mean even “paleodiets” will let you have more carbs than that, if it’s “good carbs”…

PS - take it easy on me, it’s my first post here :wink:
[/quote]

For me greens, celery and flax meal have been fine for keeping the pipes movin actually. The book as well as many vets say to see how it goes and then determine if fiber supplementation are necessary. I didn’t need it, though other guys in this thread have.

As far as recovery, again in the book the doc says to fiddle around with your carb timing to see what works best for you. He also says that once adaptation is complete, usually several weeks, some guys can get away with a bit more carbs overall and/or a mid week spike meal.

I can tell you after about the first week, energy and recovery haven’t been an issue at all even for cardio work. I’m coming to believe that manfood is what we were designed to primarily sustain ourselves on.

Look at indian tribes like the Apaches who survived almost exlusively on dead animals. They were ferocious, unstoppable monsters in battle with the drive and courage of 50 bagel munching modern cafe stool dwellers. Wonder if it may have been related to their juicy test levels? Just a thought.

–Tiribulus->

3109

A question for the AD Vets

I am looing to start a cutting phase after my 12 day adapt phase, im was half way through a cutting phase and reached a plateau, so i thought i would give this a try, i just wanted to know what i should be doing cardio wise, should i do what i was doing before - steady state cv fasted 7 days a week for 45 mins or something else,

Thanks for all your help so far

:slight_smile:

3110

A little question for any seniors- How many grams does a tsp, or tbsp of oil generally weigh? Because i want to be scientific with the fat cals i get in through olive oil spoons etc. Thanks

3111

A tablespoon of olive oil is roughly 14 grams and has about 120 calories.

It’s close enough for government work, as my Daddy’d say.

3112

[quote]toogoodlookin wrote:
A question for the AD Vets

I am looing to start a cutting phase after my 12 day adapt phase, im was half way through a cutting phase and reached a plateau, so i thought i would give this a try, i just wanted to know what i should be doing cardio wise, should i do what i was doing before - steady state cv fasted 7 days a week for 45 mins or something else,

Thanks for all your help so far

:)[/quote]

Do a search for cardio in the search tool for details. There’s a bunch of stuff that directly addresses what you’re asking. That does sound like a muscle munching plan to me though chief. Especially when you think about the shift from fast to slow twitch muscle fiber composition that’s likely to cause.

I am no vet, but I bet most would say to let the AD settle in and see from there. I can almost guarantee you that’s what Disc Hoss would say. He is probably the foremost honcho around as far as the AD goes. Correct me if I’m wrong DH, if you see this, but, he always preaches (as does DiPasquale) “get fully adapted and see where you are” before making further plans.

Some cardio, even steady cardio a few times a week to the tune of no more than 30 minutes a pop doesn’t seem to chew up muscle, but what you’re saying will likely also leave you drained all the time. The concensus is much lower volume HIIT burns more fat and preserves more muscle. I’m sure the vets can elaborate more.

–Tiribulus->

3113

Im usually doing 10 mins HIIT 3 times a week, after weights. You can also get one hell of a workoout (cardiovascualar wise) by just pairing up antagonistic pairs, or planes of movements and doing supersets.

After I get back from visiting my g/f at school, Im toying with something along the lines of pairing up chest/back one day, legs/shoulders next day, then arms the last day. The supersetting should get the heart rate up nicely and get a nice little sweat going. Any opions on that?

3114

Great thanks for the info guys, so much support from everyone :wink:

Just another quick question about Non-Workout days,

I spilt my calories up into 6 meals a day etc,

1 of those meals is my PWO and is a combination of a protein shake and a couple tbsp of Peanut butter “Natural” should i not take this on the days that i don’t train ?

Thanks Again for all your help ?

Just thought i would say that im on day 4 of AD, and energy levels are wicked, no bowel problems and sleeping is smooth :wink:

3115

[quote]toogoodlookin wrote:
Great thanks for the info guys, so much support from everyone :wink:

Just another quick question about Non-Workout days,

I spilt my calories up into 6 meals a day etc,

1 of those meals is my PWO and is a combination of a protein shake and a couple tbsp of Peanut butter “Natural” should i not take this on the days that i don’t train ?

Thanks Again for all your help ?

Just thought i would say that im on day 4 of AD, and energy levels are wicked, no bowel problems and sleeping is smooth ;)[/quote]

The doc says in the book that as you long you stick to the overall caloric outline it’s up to you as to the particulars. Even if you take your daily intake and multiply it over a week, within reason, if you’re short or over one day you can adjust the next. Keep in mind though that this goes for all 3 macro groups combined, not carb intake by itself.

In other words if you’re shooting for 4 grand a day overall and only get 3500 on Tues. you can eat 4500 the next, but try to keep the carbs at 30 grams a day, especially during the induction phase or you may hinder your initial adaptation. You’re on day 4 which is still early. As you’ve no doubt read just about everybody hits a wall at some point during the first week or so. Some guys hit it hard and some don’t crash nearly as bad. It seems to depend alot on how you were eating before.

For me, I was eating really clean and already a bit lower on the carbs and higher on the fat so it didn’t kick my ass like some guys say it did them. I spent maybe 8 hours feeling kinda “icky” through one evening into the night and was fine when I got up the next day. I felt like I ate something bad, a little nauseous and achy. I also had a couple of subpar workouts while making the shift. None of this is permanant. It can be a little disconcerting because you’ve been feeeling so good, but trust me it passes and you’ll rebound better than before. All this is normal. Wish I had more experience, but happy to tell you what I can.

–Tiribulus->

3116

The book says Walnuts and Sunflower seeds are good for the AD.

Well…walnuts only come in candy coating out here…no joke.

So does anyone have thoughts about peanuts and almonds?

thx

3117

day 3:

Total: 2540
Fat: 142 1278 52%
Sat: 38 338 14%
Poly: 21 190 8%
Mono: 71 639 26%
Carbs: 33 107 4%
Fiber: 6 0 0%
Protein: 274 1097 44%

I got a lot of work to do on adjusting to the AD.

Damndamndamndamndamn…

3118

[quote]AlphaDragon wrote:
The book says Walnuts and Sunflower seeds are good for the AD.

Well…walnuts only come in candy coating out here…no joke.

So does anyone have thoughts about peanuts and almonds?

thx[/quote]

I haven’t checked out almonds, but peanuts are high in fat (peanut oil, duh, mostly monounsaturates) pretty low in carbs of which about half of that is fiber so doesn’t count and they have resveratol (spelling?) the estrogen antagonist. I get big bags for a buck in the shell and eat maybe a handful a day, a handful beore the shells come off. With a GI of like 13 you could probably get away with a bit more. As long as you’re not allergic.

Like practically every other food there is some study showed a link to artherogenic properties, but who knows exactly how it was done and what likely astronomical quantities were involved. See here, under okay stuff:
http://www.T-Nation.com/readTopic.do?id=460638

–Tiribulus->

3119

I’m on the first week past the 12 day induction period and so far nothing has happened to my body.

I hope it’s just that my body isn’t adapted yet. But after eating roughly 3000 cals a day of lots of eggs, bacon, cheese, heavy cream, etc. I haven’t seen any obvious weight gain in the mirror.

I don’t own a scale, so I can’t tell from there.

On day 7 of the induction period I did end up drinking about 5 heine’s so I hope that didn’t screw me up too much.

My first carb up went real shitty too. My body didn’t crave eating carbs. I had lots of trouble eating enough, I really just wanted to eat eggs and bacon and steak again.

But I did notice that when I eat huge meals on the fat days, I can shove down almost 1600 calories just on breakfast alone! But when I ate spaghetti on carbup, I got so full and bloated, it wasn’t fun at all.

I’m happy to be here with ya’ll not as a reader anymore, but as a participant!

Thanks for all your great input guys.

3120

Thanks for the link Trib, I’m still in progress of reading this massive thread and copy/pasting all the allowed stuff and recipes and tips…

But that link to the Shugs article will come in handy too…forgot about that one.

Anyway, I forgot to not count the fiber carbs, so I actually was under 30 carbs yesterday afterally. HOO-Rah!!

And…looking good today (So far).

[quote]Tiribulus wrote:
AlphaDragon wrote:
The book says Walnuts and Sunflower seeds are good for the AD.

Well…walnuts only come in candy coating out here…no joke.

So does anyone have thoughts about peanuts and almonds?

thx

I haven’t checked out almonds, but peanuts are high in fat (peanut oil, duh, mostly monounsaturates) pretty low in carbs of which about half of that is fiber so doesn’t count and they have resveratol (spelling?) the estrogen antagonist. I get big bags for a buck in the shell and eat maybe a handful a day, a handful beore the shells come off. With a GI of like 13 you could probably get away with a bit more. As long as you’re not allergic.

Like practically every other food there is some study showed a link to artherogenic properties, but who knows exactly how it was done and what likely astronomical quantities were involved. See here, under okay stuff:
http://www.T-Nation.com/readTopic.do?id=460638

–Tiribulus->[/quote]

3121

I prefer almonds to peanuts when I can get them. It’s always a bitch trying to find any nut without added crap in Hong Kong, and I expect you may have the same problem.

Almonds have more fat, less carbs, and more fibre, I believe, (meaning you can eat more, yeah!) though I don’t shun peanuts by any means - especially near the end of the week and I am craving sodium like a cow in the hot sun.

Sunflower seeds are good too if you can find them. Going to add some to my first carb up meal tomorrow of steel cut oats, some Grape Nuts (my favourite cereal, and a treat), and raisins. Figure it will look just like the shit I fed the birds with.

Now, that’s an idea for some cheap chow - a big bag o’ bird seed.
Be sure to read the packages, though, they love to add sugar or something to just about everything in the East. Oh, and those wasabi peanuts are just killer.