My Experience On the Anabolic Diet

Nutrition
3242

[quote]abcd1234 wrote:
Tiribulus wrote:
abcd1234 wrote:
I can’t help but think that I’m not doing this diet correctly. It’s day 7(one week) and I’ve had no crash or lethargy. It’s not even that hard for me. Then again, I did start lowering my carbs about a week or two prior to “officially” starting it, from about 200-300 carbs, down below 100g, to below 50. I noticed during that time that I felt lethargic and had a really bad headache for 3-4 days. Was this the crash? Was I used to low-carb by last monday when I began the AD that I avoided the dreaded crash?

I haven’t cheated at all so far. Tons of meats, cheese, eggs, oils, fish. I even avoided veggies, because I don’t want to bother measuring out my leafy greens for carbs and heard that they’re “free” after the induction phase(when I plan to eat them in abundance). I’ve been using psyllium for my fiber, which has 1 net carb. Is there a possibility that all the hidden carbs in cheese and eggs could have put me over the 30g mark, or am I just worrying too much about screwing this up?

There are those who are better qualified to give an authoritative answer, but it looks to me like your whole question/statement is true. I would bet you were already 3/4 adapted by the time you “officially” started the AD. In any case not crashing by day seven is not unusual at all even if you still had it coming. I would just keep following the principles. You should imo start on at least some greens too (except spinach at the moment ;-] ). I would also look into a multi of some kind if you aren’t taking that already. I eat a lot of celery. It requires more calories to digest than it contains and has tons of micros. Just a thought. It also doesn’t sound like you’re getting too many carbs. Just give it time.

–Tiribulus->

According to Fitday, I’m averaging about 20-25g for the past week.This is all from cheese, eggs, and my whey protein. I would like to start eating salads again, but the portions are what I’m worried about. Would I be able to eat an entire head of lettuce a day like I used to do? I use it to make several salads throughout the day. This also makes getting extra calories from dressings/oil much more satisfying than drinking them straight.

I hope I am doing it right. This weekend, I’ll stick mainly to clean carbs. I might cheat a little if I go out to eat for my dad’s birthday dinner Saturday, but nothing major. I’ll try to get plenty of oats, beans, whole wheat bread, sweet potatoes, and everything else I’ve missed. I’m honestly craving red meat more than anything, though. Lamb, bacon, beef… I’m loving it so far. I don’t seem to feel as tired as the day goes on, or need an afternoon nap as often. I used to sleep an extra hour and a half in the afternoon. Now, I have focused energy throughout the day. It must be the lack of all those blood sugar swings.

One question I have is regarding sweeteners. I use stevia and was wondering if this was cool with the AD. I like adding it to my chai in the morning(with heavy cream), and also my protein shakes. [/quote]

I know everyone is differnet but i tend to have HI GI/ MED GI carbs during the first 24hrs to force the carbs/glycogen into the muscles “if fully delepted they are like a sponge” and then tend to go LOW GI the last 12 hours “Oats, Sweet Potatos and avoid milk and bread during that period”.

Has worked really well for me so far " Have past the 3RD Carb Up".

But as everyone has said through out this thread “everyone reacts differently” theres only one way to find out and that is experiment and that is the key to this diet, learning how your body reacts to carbs, you won’t know till you try !!!

Cheers

Toogoodlookin

3243

[quote]msundi83 wrote:
This weekend, I’ll stick mainly to clean carbs. I might cheat a little if I go out to eat for my dad’s birthday dinner Saturday, but nothing major. [/quote]

This is a good idea imo. Some guys do ok eating every every sugar frosted thing they can get their hands on, but most recommendations here are for relatively clean loads and I can’t help, but believe that’s better.

I eat lots of oatmeal, raisins, apples, bananas, potatoes, grapefruit, dried/cooked beans and home baked 100% whole grain rye/wheat bread. This past weekend I ate one single frosted Dunkin Munchkin and it tasted like 200 proof concentrated sugar. Almost made my eyes tear. For me I can’t see a point.

–Tiribulus->

3244

[quote]Tiribulus wrote:
Any vets here ever hear of someone having the induction crash after their first carb up? My wife started this diet 2 weeks ago and never really experienced the “crash” when the shift kicks in. This past weekend was her first carb load which went fine though she panicked a bit when she got a little bloated. Just now she called me describing what sounds like the crash. Achy, muddle headed, heavy weighted down feeling, drowsy etc. I’ve never heard of anybody crashihng after AFTER their first carb load.

–Tiribulus->[/quote]

Yeah, seems this can happen. Only recently have I gotten to the point that I dont have to fight to stay awake in the evenings a couple days of the week. For a while I had that issue. I never seriously crashed or felt bad, but that was what I felt was my version of a ‘crash’. It happened less often as the weeks passed.

I may experience this again as I’ve started manipulating my caloric intake and dropping calories and waving the amounts while keeping the ratios as similar as possible to try and kick some serious fatloss into gear. I’m interested in finding out if lower calories on the AD will still leave me feeling as good as I have so far, versus how I felt with lower calories on a higher carb diet. And if i’ll actually ever feel hungry during the week! hahah Rarely happens right now.

3245

I suppose the crash could happen at any time really. I don’t think the switch to fat burning necessarily happens like flipping a switch. It could occur gradually I bet and you wife just happened to experience it a little later than most. I never really crashed on this diet and I know that i’m following it correctly. Everyone is different.

This diet can actually be harder in some ways when cutting. With a balanced diet it is mentally satisfying to know you can always have carbs, protein, and fats. Of course here we have the weekend to look forward to. I think with this diet actual hunger (stomach growling) is much less common, but cravings can be higher during the low carb portion of the week.

Still, my energy levels are more stable (and generally lower) when eating below maintence on this diet. I’d rather be tired than hungry though. My lifts really don’t suffer since I get warmed up and energized when I’m actually lifting.

3246

Alright. I’ve been adding 250 cals per day for the past two days as Sasha suggested. I’m now up to 3500 a day.

The AD states that for bulking, one should times their bodyweight by 20-25 to get the # of calories they should eat. Should I be eating more towards the bottom end of this figure or near the top(25x175 or so)? Closer to 3500 calories, or 4375? Start at 3500 and see if I’m gaining for a couple weeks, then up the cals as I see fit? Any help would be appreciated.

3247

that is pretty much exactly what you want to do. pick a caloric level and adjust week to week. If you aren’t gaining, up em’ a bit.

3248

Having a little dilema,

I know that your supposed to substract the total carbohydrates from fiber etc etc…

but i have come across a bag of broccoli that states that per 100g it has 1.9g of carbs and 2.2g of fibre.

So how can you have a negative value ?

Does that mean that the fibre has already been subtracted ?

Anyone else come across something similar ?

3249

[quote]toogoodlookin wrote:
Having a little dilema,

I know that your supposed to substract the total carbohydrates from fiber etc etc…

but i have come across a bag of broccoli that states that per 100g it has 1.9g of carbs and 2.2g of fibre.

So how can you have a negative value ?

Does that mean that the fibre has already been subtracted ?

Anyone else come across something similar ?

[/quote]

I believe it’s supposed to be a coloric defeceit, if I read Hoss’ post correctly. Meaning it costs more calories to burn them than they provide…don’t think they mean carbs.

could be wrong though, as I’m only in my, what??..6th week?

3250

[quote]msundi83 wrote:
that is pretty much exactly what you want to do. pick a caloric level and adjust week to week. If you aren’t gaining, up em’ a bit.[/quote]

Actually, after reading more carefully, it says 20-25 x my DESIRED WEIGHT(which Dr. DiPasquale says should be 15% of my current weight), not my current weight. So 15% of 175 is about 25lbs. Should I do 20-25 x 200? I’m confused now.

3251

I’m cursing myself now…I think I’ve been over on Carbs every day since…well…a week or two ago.

Didn’t think 40 oz of coffee (no sugar or cream or milk) had carbs…boy was I wrong…it had 5g CHO.

SO…would you guys recommend I begin again from the break in period or is it cool if I continue as is? I’d say I’m about 3 weeks after the break in period.

thanks

3252

[quote]abcd1234 wrote:
msundi83 wrote:
that is pretty much exactly what you want to do. pick a caloric level and adjust week to week. If you aren’t gaining, up em’ a bit.

Actually, after reading more carefully, it says 20-25 x my DESIRED WEIGHT(which Dr. DiPasquale says should be 15% of my current weight), not my current weight. So 15% of 175 is about 25lbs. Should I do 20-25 x 200? I’m confused now. [/quote]

You add 15% to your current bodyweight and then do the 20-25%, I think. So I think you’re right with your guess of 200 lbs…that is if you are going for mass.

So that is 4000-5000 calories? DANG!!!

That is how I read the section, and I have yet to find it in the thread so far as I read, but perhaps one of the more experienced members can chime in…please?

I’m in the same boat as you are…I’m wanting to bulk and I’d be shooting for 190lbs (165+15% is roughly 190), which is about 3800-4750/day.

I’d appreciate any experienced input. Thx.

3253

[quote]AlphaDragon wrote:
I’m cursing myself now…I think I’ve been over on Carbs every day since…well…a week or two ago.

Didn’t think 40 oz of coffee (no sugar or cream or milk) had carbs…boy was I wrong…it had 5g CHO.

SO…would you guys recommend I begin again from the break in period or is it cool if I continue as is? I’d say I’m about 3 weeks after the break in period.

thanks[/quote]

40oz. of coffee!! You should probably go to rehab ;-] . Seriously, somewhere in this thread somebody asked something like this and I’m pretty sure DH told them to just continue and be more mindful from that point. I can’t believe 5 grams would throw you back into carb metabolism anyway.

[quote]abcd1234 wrote:
Actually, after reading more carefully, it says 20-25 x my DESIRED WEIGHT(which Dr. DiPasquale says should be 15% of my current weight), not my current weight. So 15% of 175 is about 25lbs. Should I do 20-25 x 200? I’m confused now.[/quote]

For gaining, yes, that’s the way I understood what he was saying too.

–Tiribulus->

3254

To bulkers…

You can go ahead and follow those reccommendations in the book, but they don’t have to be followed so anally. Everyone is different and you could just pick a caloric level for bulking as you would on most any diet. Its not like the diet doesn’t work if you don’t multiply your weight by your birthday and subtract the number of the current month and take the percentages…ya know. But its fine I guess.

I drink a lot of coffee too, I wouldn’t sweat it.

With regards to the broccoli question and fiber. You subract fiber from the total carbs. There is never going to be something labeled with negative carbs. That whole negative carb business due to fiber is often disputed anyways. If something has 3 grams of carbs and 2 of those are fiber, just subtract the fiber from the the 3 total carbs.

3255

[quote]msundi83 wrote:
To bulkers…

You can go ahead and follow those reccommendations in the book, but they don’t have to be followed so anally. [/quote]

Yeah, the Doc is always saying things like “good starting point” and “not etched in stone” . They’re guidlines to get you pointed in the right direction.

–Tiribulus->

3256

hello every 1 there iam back here on the thread after a gap of 1 and a half month …i was in usa and canada for my shows …i hope all are doing great and we have some new memebers . by the way as u told me sasha i bought bcaa and zinc and magnesium and also i bought 1 nice protien powder from mhp called probolic which has bcaa and is a slow relase protien net carbs 5gms and 3gms are fiber.

i did mess up on the tour …like i wnet eating carbs some around 70 gms …per day …and 2 carns one on wed and one on sunday …i think i gained some fat but i also …gained good muscle because …all my friends said i look lean but i am looking big then before and yes my power in gym has sky rocketed…now iam back again on wed and sunday carbup …but keeping carns somewher around 20gms …and losing fat again …

do u think i need a induction again …ur thoughts are welcome pls …and yes iam taking tribulus, bcaa, 10caps fish oil fat burner (tight)1000mg calcium also training Waterbury stlye …a typical quatrodynamo type it helped me a lot in usa thanx again to every 1 as this thread is growing

3257

4th carb load coming this weekend and things keep getting better. This week I had the best workouts since I started training again 6 months ago. Very strong and felt great when I was done. One thing I really have to repeat is the total absence of hunger on this diet for me. I am never hungry and have none of the sweet tooth issues I used to. I’m really getting adjusted to it now more and more.

–Tiribulus->

3258

Alright. My current marcos(for today, but in general also), are:

Total: 3953 cals
Fat: 293g 2639 cals 68%
Sat: 112 1012 cals 26%
Poly: 42 379 10%
Mono: 82 735 19%
Carbs: 27 g 79 2%
Fiber: 8 0 0%
Protein: 288 g 1151 cals 30%
Alcohol: 0g 0 0%

Note: this does not include my fiber supplement.

Is 2% carbs too low? I hear ketosis is 5% carbs. Is the 30g limit for all caloric levels on the AD or strictly under 3000? Also, should I lower my saturated fat and raise my mono at all?

3259

i think you look fine IMO. I don’t worry too much about ratios of fats. I just make sure I get some good fats in there too.

Don’t ever worry about getting too few carbs on a low carb day. Just eat enough veggies and make sure your less than 30 and you should be golden.

3260

[quote]msundi83 wrote:
i think you look fine IMO. I don’t worry too much about ratios of fats. I just make sure I get some good fats in there too.

Don’t ever worry about getting too few carbs on a low carb day. Just eat enough veggies and make sure your less than 30 and you should be golden.[/quote]

So, is the AD basically CKD? I read in the book that the intention is to not be in ketosis and that on it you eat enough carbs to stay out of ketosis. So what’s the deal?

BTW, my first carbup is the day after tomorrow. It’s a light leg day for me. Should I get my WO over with before starting to carbup? I don’t want to be comatose before I workout…

3261

[quote]abcd1234 wrote:
msundi83 wrote:
i think you look fine IMO. I don’t worry too much about ratios of fats. I just make sure I get some good fats in there too.

Don’t ever worry about getting too few carbs on a low carb day. Just eat enough veggies and make sure your less than 30 and you should be golden.

So, is the AD basically CKD? I read in the book that the intention is to not be in ketosis and that on it you eat enough carbs to stay out of ketosis. So what’s the deal?

BTW, my first carbup is the day after tomorrow. It’s a light leg day for me. Should I get my WO over with before starting to carbup? I don’t want to be comatose before I workout…[/quote]

I’ll give you the advice Disc Hoss gave me when my over analytical mind was plaguing me with technical questions about ketosis at first. Just follow the mechanics and you will move THROUGH ketosis not to be confused with ketoacidosis which can be dangerous, but does not happen on this diet. No this is not a permanently ketogenic diet though the production of ketones to some degree is unavoidable even in people not on a high fat/low carb diet.

I can tell you in my case workouts, especially at the end of and for about a week after the induction phase were noticably impaired and I was mildly alarmed. I just was not as strong as usual… period. However common sense prevailed and that little voice inside was saying “a diet this radically different from anything else you’ve ever done cannot help, but take a while to show it’s actual effects”. Not to mention the vets are always saying that the induction phase is just the beginning. It takes a while after that to get fully “dialed in”.

Trust me, they were right, especially DH who really harps on this. My strength has returned and then some. That general “out of sorts” feeling is all, but gone. Think about it. You are physiologically coercing your entire metabolism to thrive on a completely different primary source of fuel and all the far reaching ramifications of that. Every cell has to adjust and learn to play nice with it’s new way of getting fuel. Different levels of hormones everywhere etc. Not that you are, but how can any thinking person believe that this will happen in two weeks?

In short, it doesn’t really matter whether you workout before or after you start the carb load. It will probably suck and it’s nothing to worry about. You will be rewarded for your patience.

–Tiribulus->