My Experience On the Anabolic Diet

Nutrition
3342

[quote]abcd1234 wrote:
SashaG wrote:
Right now, I’m eating about 3500 a day, less than last week but still above maintainence. I would like to slowly gain, to ensure that there isn’t too much fat gain. My ultimate goal(see long term, not in the next year or two, even), would be a lean 200lbs or so.

So, what tips can you give me? Should I eat only low-GI carbs on weekends, being an FFB and all? That’s what I’ve done so far today. Should I stick slightly above maintainence, as I’m doing? My marcos seem to be conforming with the AD outlines, and my carbup marcos are going to be better this week(less protein, more carbs/fat).

I fear that if I decide to cut, I will be taking steps backward towards my ultimate goal. I’m also afraid that if I bulk, I’ll put on a lot of fat and will never get lean and big. I feel stuck between a rock and a hard place.

[/quote]

abcd1234,

Have a look at what I spelled out for AlphaDragon a couple of pages ago. It’s a modularised fat loss plan that focuses on maintaining/increasing lean muscle and strength while dieting. What we try to do is gradually reduce calories during a strength and HIIT phase before gradually spiking calories during a hypertrophy phase. I believe this approach will work well for you.

To reach your long term goal of a lean 200 lbs. you will need to be patient and focused. It’s great that you are seeing that as a long term goal as getting there is a test of patience and attention to detail.

If you’d like, send me a PM of your program and diet and I’d be happy to troubleshoot if for you. Again, try and use the guidelines I laid out a couple of pages ago.

Cheers,

Sasha

3343

[quote]AlphaDragon wrote:
LMAO. That is the first time I’ve ever been called impuslive…

No offense taken at all Tirib.

[/quote]

Maybe impulsive was the wrong way to put it and in any case it looks like I was off base. Sorry about that. I do understand your position better now. It just seemed like you were getting your self stressed a bit.

Been really busy this weekend an no time now, but another great workout yesterday.

–Tiribulus->

3344

What’s up guys?

I’m a 29 year old Canadian dude… 5’11, 166lbs this morning.

I’m on page 15 of this thread… it’s CRAZY long… I have a buddy Chelsea that told me about this diet, and thread… I got the AD ebook, and have read it around 4 - 5 times… lol…

Anyway… I’m starting this today… could anyone check out my sample meal plan… or recommend anything? I’m an ectomorph, and have read on other boards that this diet may not be the best idea for someone like me… but regardless I wanna give it a shot

This is what I have planned out… :slight_smile:

Meal 1
2 scoop(s), Extreme Protein Fusion
2 tbsp, Udo?s Choice

Meal 2
5 Large Whole Egg(s)
3 oz, Cheddar Cheese
7 Strip(s), Bacon

Meal 3
250 gram, Lean Ground Beef
1 tbsp, Fish Oil
0.5 cup, San Fran Mixed Veg
2 tbsp, Butter

Meal 4 (Enter Time Here)
8 oz, Salmon (canned)
2 tbsp, Light Mayonnaise

Meal 5 (Enter Time Here)
250 gram, trimmed Sirloin Steak

Meal 6 (Enter Time Here)
1 cup, 2% Cottage Cheese
2 tbsp, Udo?s Choice

This equals roughly 3920.00 calories… with a ratio of 35.7/3/6.3

What do you think? :slight_smile: Can’t WAIT to get this going! :smiley:

Here’s some pics…


3345

This has been touched upon a few times during the magnificent history of this thread. However, I think an update from people is overdue.

I’m curious:

What supplements (if any) are you taking currently with the AD?

For me I have (2) low carb shakes/day (soon that will end, because I’m short on money and have 1 measly serving left! ACK!! NO PWO SHAKE!!).

I also take creatine with my PWO shake.

Of course, fish caps, multivitamins (not supps, but close enough).

What about other people? What are you taking supplement-wise?

3346

multivitamin
amino acids between every meal
r-ala
fish oil
vit c

3347

[quote]VibeAlive wrote:
What’s up guys?

I’m a 29 year old Canadian dude… 5’11, 166lbs this morning.

I’m on page 15 of this thread… it’s CRAZY long… I have a buddy Chelsea that told me about this diet, and thread… I got the AD ebook, and have read it around 4 - 5 times… lol…

AThis equals roughly 3920.00 calories… with a ratio of 35.7/3/6.3

What do you think? :slight_smile: Can’t WAIT to get this going! :smiley:
[/quote]

Good luck, Canadian dude.

I’m too lazy to go back and read the book, but doesn’t it say to do a break in period of like 3 weeks before adjusting? So 166lbs x 18 or 20 would put you at 3000 or 3300 cals a day. Are you thinking of immediately starting out in the bulk phase? It’s cool with me, just asking.

Your diet looks ok, but I’d plan on eating a lot more than .5 cup of veggies a day! I don’t know what that San Fran mixed veg is, but get some frozen spinach, broccoli, and cauliflower and have couple of cups with meals 2, 3, 4 and 5. If you’re not eating the veggies, then you’ll probably need to get some Pysllium husks.

I’m curious in meal 3 how you are going to eat 2 tbsp butter and 1 tbsp fish oil with 1/2 cup of veggies :slight_smile:

3348

[quote]AlphaDragon wrote:
This has been touched upon a few times during the magnificent history of this thread. However, I think an update from people is overdue.

I’m curious:

What supplements (if any) are you taking currently with the AD?

…[/quote]

-Multi
-10 grams Fish Oil
-Vitamin C 1500mg
-ZMA
-Pysllium husks (1/2 teaspoon a day)

3349

I am taking L carnitine… 750mg AM 750PM… clutamine pre/post workout, one low carb shake in the morning… Udo’s, Fish oil, Potassium, Calcium, and umm… Hmmm… I think that’s it… I have r-ala but I don’t know where to add it… when do you guys take your ala?

3350

I’m curious in meal 3 how you are going to eat 2 tbsp butter and 1 tbsp fish oil with 1/2 cup of veggies :slight_smile:

I’m curious in meal 3 how you are going to eat 2 tbsp butter and 1 tbsp fish oil with 1/2 cup of veggies :slight_smile:

I mix it all in with the 250g of ground beef, and hammer it all down… MMMMmm… :slight_smile:

Are you thinking of immediately starting out in the bulk phase? It’s cool with me, just asking.

Ya… I figure I might as well get goin’ with the bulking up… however if that’s a bad idea… I won’t…

thoughts?

3351

there is some discussion about the use of r-ala earlier in this thread, an article posted within the last year. do a search.

but generally, these days, im still taking it with every meal. and double that dosage on my refeed meals. but you really need to research this supplement… though i suggest everyone use it regularly.

perhaps try it whenever you refeed and on any meals that are heavier with CHO.

but remember that it is a solid fat and water soluble antioxidant, so imho, it has worth separate from its ability to help regulate glucose.

3352

Interesting… thanks for that I’ll do a search for sure… I used to take it with my carb meals… but ya… I figured taking it with my carb meals on this diet was ideal… just wasn’t sure… thanks though!

3353

well, i had an awsome leg and trunk workout today followed by 30 minutes of cardio. My carbup was on saturday and we got a little carried away. i’ve felt stiff as hell the last few days. my joints feel like crap. after the workout my pump is so huge it is uncomfortable. the water retention is still really bad, i sweated like crazy at the gym. it was a wet t-shirt contest (not the good kind). i’m drinking water as fast as i can swallow it and hopefully my system will be flushed out by tommorow.

3354

Please don’t kill me guys… but can I get a head count of who is a true ecto doing this diet? I started today… and it’s GREAT… however I’m getting mixed reviews from people… claiming an iso-caloric diet might be a better way to go… I’m willing to give this diet a shot… but just hope I don’t waste my time… ya know?

3355

[quote]VibeAlive wrote:
Please don’t kill me guys… but can I get a head count of who is a true ecto doing this diet? I started today… and it’s GREAT… however I’m getting mixed reviews from people… claiming an iso-caloric diet might be a better way to go… I’m willing to give this diet a shot… but just hope I don’t waste my time… ya know?[/quote]

I’ve never actually considered what body type I have and to be honest, I’ve little knowledge on the topic.

All I can say is that you should be careful who you listen to. Are they doing it? Have they tried the AD? Or are they some of those who are spewing some kind of nonsense they have no knowledge about?

Just a thought.

3356

Well this guy uses them all the time… and really likes them… I dunno… I think we’re ALL different, and some work for others… some don’t… so I’m gunna keep at this…

Thanks for the feeback though…

3357

I use Twinlab multi vitamin, Twinlab multi mineral, fish oils, creatine and an occasional 400iu E and 500mg C. EVOO goes with almost everything. PWO = 50 grams whey, multis, 5g creatine, a tablespoon of EVOO and a tablespoon of black strap molasses mixed in water drunk twice with 2 fish oil caps each time. Half right after and half 45 minutes later.

The Twinlab caps contain megadoses of everything so I open them up and take them in quarters. They’re utilized better and last longer. I honestly don’t seem to need a lot of supplemantal protein with the huge amounts in the food.

I think I’m going to put together a tutorial on my anabolic glop which I take with me to work every day. Processed (literally) AD food. Convenient, easily digestable and power packed nutrition. I gained tons of muscle years ago this way and it’s still my favorite method now.

–Tiribulus->

3358

I’m going to go ahead and start the AD tomorrow.

Question: Trader Joe’s Half and Half has the following nutritional information:

Calories per serving: 35
Calories from fat: 30
Protein: 1 gram
Carbs: 0 grams

But…every food database site on the web says half and half has carbs? What do I go by? Is Trader Joe’s Half and Half special?

3359

[quote]ChrisAaron83 wrote:
I’m going to go ahead and start the AD tomorrow.

Question: Trader Joe’s Half and Half has the following nutritional information:

Calories per serving: 35
Calories from fat: 30
Protein: 1 gram
Carbs: 0 grams

But…every food database site on the web says half and half has carbs? What do I go by? Is Trader Joe’s Half and Half special?[/quote]

A couple of quick things:
Tomorrow is Thursday. Not that you couldn’t I suppose, but why start on a Thursday? You’ll need to have an extra long or short induction phase or carb up on weekdays.

Also, don’t take this the wrong way, but I’m wondering why Trader Joe’s half and half is your big concern when beginning.

–Tiribulus->

3360

“Tomorrow is Thursday. Not that you couldn’t I suppose, but why start on a Thursday? You’ll need to have an extra long or short induction phase or carb up on weekdays.”

My work schedule changes every week. I work 9-12 hours each day and have no access to food outside of my two 10 minute breaks and lunch break. I’m just going to carb up once a week (after the initial induction) as best I can. Plus I’m going to go with one days carb-ups for awhile. My body is horrible with carbups.

“Also, don’t take this the wrong way, but I’m wondering why Trader Joe’s half and half is your big concern when beginning.”

No problem. I read the e-book and about 80 pages of the thread, so that really is my big concern at the moment. :slight_smile:

Today went fine, but I miss my fruits and frozen veggies. I ate 3600 calories and about 25 CHO but I’m still hungry. I started doing EDT again yesterday and it sends my appetite through the roof.

3361

[quote]ChrisAaron83 wrote:
…
Today went fine, but I miss my fruits and frozen veggies. I ate 3600 calories and about 25 CHO but I’m still hungry. I started doing EDT again yesterday and it sends my appetite through the roof.[/quote]

Chris, give it time for the hunger to subside. The first few days, even though I was eating lots of cals, I was pretty hungry. That went away fairly quickly. Now, I’m having to make a conscious effort to eat enough.

What frozen veggies are you missing? I eat a ton of frozen veggies- Spinach, broccoli, cauliflower, and Brussel Sprouts. I cut out corn and peas, but so far I’m not missing them at all.