My Experience On the Anabolic Diet

Nutrition
3622

[quote]Hello _kitty wrote:
OMG… Just looking at the Poliquin’s programme makes me turn green. :slight_smile:

I don’t think I’m advanced enough for this stuff plus my gym is full of slackers and fat cows so I won’t be able to switch from one station to another.

I was thinking about giving 10 x 3 for fat loss a try. Maybe I can reduce the rest intervals between sets to 30s to make it more intense?[/quote]

Definitely, and if at all possible, use supersets (or as Waterbury calls them, exercise pairing) and try to work without any rest, going back and forth between exercise pairings until you finish the # of desired sets and then go on to a new set of exercise pairings.

3623

Thanks for the welcome tribulus

Has anyone ever experienced a cold or flu like symptoms right around the “crash” on the initial strict phase?

Also, how does the diet (long term) contribute to immune function?

3624

[quote]UFpaul wrote:
Thanks for the welcome tribulus

Has anyone ever experienced a cold or flu like symptoms right around the “crash” on the initial strict phase?

Also, how does the diet (long term) contribute to immune function?[/quote]

I definitely felt weak and queezy for a couple days, and felt generally “off” during the strict phase, and from what I’ve read of other people’s experiences, it’s very common. Don’t sweat it. You’ll live and grow bigger and stronger. Long term? Well… I know that I recover from my workouts lightning fast nowadays, and considering how important the immune response is in recovery from a workout, I would say my immune function is stronger through this diet.

As an aside: during the 4 weeks I’ve been on this diet I’ve become noticeably leaner yet stayed the same weight. Translation: I’ve become bigger and stronger. And it shows in the gym: all of my lifts are up, both max force and endurance. A hamburger before I train and I simply cannot be stopped. Period. Granted, I have the time to workout 5 days/week, but I think that if you stick to the parameters of the diet, you will be rewarded despite your current pain. It passes… it just takes time and perseverance.

Look forward to that carb-up and really pound down the food. You will have earned it.

3625

I’m about 4 weeks into the AD and suddenly having some pretty bad energy and soreness issues. Anyone else run into this during this time frame? I haven’t changed my training or supp regiment and hardly ever got sore before trying the AD, and didn’t have problems during the transition phase, but starting at the end of week 3 and now big time in week 4 I am sore every day. Suggestions?

3626

[quote]dashforce wrote:
I’m about 4 weeks into the AD and suddenly having some pretty bad energy and soreness issues. Anyone else run into this during this time frame? I haven’t changed my training or supp regiment and hardly ever got sore before trying the AD, and didn’t have problems during the transition phase, but starting at the end of week 3 and now big time in week 4 I am sore every day. Suggestions?[/quote]

Simple question: are you lifting more weight or have you increased your training volume? I’ve been on the diet for as long as you have and have also been perpetually sore but I’m also lifting bigger weights than I had before. If you’re using bigger weights than you had in the past, or you have upped your volume, you’re gonna be sore. If either of these are the cases, smile… you’re getting bigger and stronger.

3627

It took me six full weeks before I had consistent energy. Make sure you’re not skimping on the carb loads or the fat during the week. The use of the term diet with this way of eating is a bit misleading. It’s a long term change of eating habits.

When people hear the word diet they usually think of something you go on and back off in a little while. That won’t work with the AD. Anyone not willing to give it a bare minimum of 3 months to see how they do shouldn’t even start imho.

3628

[quote]Tiribulus wrote:
It took me six full weeks before I had consistent energy. Make sure you’re not skimping on the carb loads or the fat during the week. The use of the term diet with this way of eating is a bit misleading. It’s a long term change of eating habits.

When people hear the word diet they usually think of something you go on and back off in a little while. That won’t work with the AD. Anyone not willing to give it a bare minimum of 3 months to see how they do shouldn’t even start imho.[/quote]

Agreed. Doc. D even said that he should have titled the book “The Anabolic Lifestyle.”

3629

No, I haven’t gone up significantly in volume or training. I vary my training almost day by day, definitely week by week in terms of load vs volume, and I normally never get sore. As a matter of fact, I could hardly get sore when I tried. Nothing has changed except the AD, and I get really sore even if my workout sucked.

Tribulus-
I am cutting at the moment – I am no longer keeping an exact count of my macros, but I do calorie cycle a bit. My “bump it up a notch” days are probably around 3000 kcal, my lower cal days probably 2000. Everything that goes in my mouth is very much AD approved except maybe my nightly 1/2c cottage cheese (4 carbs). Meats, nuts, EVOO, broccoli, sugar free jello, cheese, and lots of eggs. Supps: fish oil, CM, green tea, E/C stack, ZMA, leucine PWO, and various antioxidants.

Unfortunately, I can only give the AD 8 weeks on this test run – I’m visiting my parents in Puerto Rico for 3 weeks over Christmas, and it would be too difficult (as I won’t even have a vehicle) to try and have a diet so drastically different than that of my family (whose diet is dictated by my mother, who takes charge of nutrition for my Type I diabetic brother).

One other question: Anyone know the approximate mass/weight of glycogen per lb LBM for a moderate carb diet? I ask because I just had my monthly BF done with the Bod Pod (supposed to be +/- 2% accurate) and apparently I am -4 lbs fat and -1 lb LBM since starting the AD, however, most of my measurements have gone up while waist has gone down. I did the test 1st thing in the morning, no food or liquid intake up to that point. Also, it was a Thursday morning, so I was fairly glycogen depleted. So what I’m thinking is the loss of LBM is probably due to glycogen and water loss. If I could find out how much glycogen by LBM I should have, I could figure out if I actually lost muscle or if that -1 lb LBM was just glycogen/water.

Phew – time to hit the gym, all this typing is making me anxious. Thanks for the help, guys!

3630

Hey guys…

So I’ve been reading alot about this, and really want to get started. I’m a 20 yr old college student, so the diet is also appealing as it is relatively cheap. I need to stop eating out and start cooking for myself-- I’m spending way too much right now. I’m pledging for a fraternity this semester, so I have about 3-4 weeks left.

This involves all sorts of ridiculous antics, including heavy drinking, chugging whole milk, eating hot sauce, etc-- about once a week. Hell week is also coming up, and I’ll be getting very little sleep.

Would it be alright to start the diet now, or should I just wait until after these inconveniences? Could I structure my carb loads around these times of drinking/eating?

Thanks

3631

[quote]solidgk wrote:
Would it be alright to start the diet now, or should I just wait until after these inconveniences? Could I structure my carb loads around these times of drinking/eating?

Thanks[/quote]

I’d wait and plan on NOT indulging much after you start unless you want to either abandon the diet or be sick a lot of the time. This way of eating greatly enhances your sensitivity to alcohol. Check for a few posts by guys who have made this mistake. One guy took almost two weeks to recover and puked for a whole day.

3632

Bump.

3633

Just curious as to what everyone tends to gain in terms of weight after their carb ups.

For the past 2 weekends, I’ve been sitting on 5 extra pounds by Monday night (after carb up ends Sunday night).

It’s usually gone (and more) by Friday.

3634

While we’re being curious… :wink:
How much are you taking in (cal wise) during a typ carb-up?
-And how much are you losing (net) do you suppose?

I’ve been doing some manipulation -so I wouldn’t be a good study…but I would usually only add about 5-6lbs to my scale weight over a 18hr (+/-) carb-up.

peace

[quote]AlphaDragon wrote:
Just curious as to what everyone tends to gain in terms of weight after their carb ups.

For the past 2 weekends, I’ve been sitting on 5 extra pounds by Monday night (after carb up ends Sunday night).

It’s usually gone (and more) by Friday.

[/quote]

3635

For all those who have gone before, i’m wondering if i’m setting this up right, can you look over this and let me know…thanks.

225 LBS X 18 = 4,050 CALS

week
355 GRAMS PROTEIN 35 % 1340 kcals
30 GRAMS CARBS 2 % 120 kcals
279 GRAMS FAT 63 % 2511 kcals

weekend
101 GRAMS PROTEIN 10 % 404 kcals
607 GRAMS CARBS 60 % 2428 kcals
135 GRAMS FAT 30 % 1215 kcals

for the initial maintenance phase

3636

[quote]gitrpumped wrote:
For all those who have gone before, i’m wondering if i’m setting this up right, can you look over this and let me know…thanks.[/quote]

Instead of just focusing on percentages, I’d say just focus on eating the appropriate foods. The percentages will work themselves out and it’s not anything to be overly concerned with. As far as the weekend carb-load goes, I’d up the fat calories and aim for a carb-fat of 55%-45% and incidental protein.

Remember that you’ll still be burning fatty acids during the load, so the fat you eat will be providing you with your energy. That was my biggest problem the first 2 carb-loads is that I was getting too little fat and it exacerbated my fatigue. Now, with that said, I myself am still working on the details of this diet… the low-carb part is easy… carb-loads are a minefield. It seems that I keep laying down some fat during my carb-loads. Part of me wonders if this is just something my body will get used to and adapt to or if there’s something I am doing that could be improved… and another part of me believes it’s a bit of both. Anyway, low-carb time: just focus on appropriate foods. Carb-loads: think carbs and fat, and if you’re feeling really fucking hungry all the time and overly tired, reassess your fat intake. That helped me tremendously. Godspeed.

3637

Just kind of rambling here:
I initially started this diet because my buddy told me had success getting VERY lean on it. And me, being vainly curious in hitting 5% decided to give the diet a go. However, I’m actually really enjoying eating this way. Low-carb makes me feel good: I feel satiated, focused, and energetic almost all the time. About a week and a half ago in particular I saw some relatively big jumps in most of my lifts (hitting 8-9 reps with weights that I was getting 6 with just the week before), and it just set me off. I bumped up the calories a bit, just thinking, “Damn, if I got stronger eating less than maintenance, why don’t I just go full bore with this.” And so I have been eating strong, and I feel even better. I’m keeping a close watch on how the extra calories affect my bf% (at least, visually). I’ll keep updating, of course. One last thought: damn is tri-tip good.

3638

As strange as this may sound…
I’m not really considering the AD, as I’m really enjoying the results and perfomance I get from my current nutrition scheme. BUT…

I love reading this thread. I am amazed at how precisely and intimately people on this diet seem to understand their body chemistry. It is obvious to me that those who have been following it for a long time are very in tune with their body’s reactivity and needs…

This thread is pretty rich with experience and good learning. I might just cut and paste this thread into a wird file in case I ever decide to do the AD later on in life! For now though, I get a thrill just reading what you guys have to say! The camraderie in this thread is really awesome.

…Anyways, carry on…

3639

Hey guys,

Just seeking some advice, i just completed a cutting phase with the AD with awesome results. I recently returned from holiday which was only for a week where i rested and went back to a typical north american diet.

I am currently back on the AD diet but for on a bulk phase and on day 5 of fat/protein no carbs.

I was wondering whether i need to complete the 12 days metabolic shift phase again ? I was planning to carb up this saturday which would make it 7-8 days ?
Would that be okay ?

Thanks

3640

[quote]Pauli D wrote:
While we’re being curious… :wink:
How much are you taking in (cal wise) during a typ carb-up?
-And how much are you losing (net) do you suppose?

I’ve been doing some manipulation -so I wouldn’t be a good study…but I would usually only add about 5-6lbs to my scale weight over a 18hr (+/-) carb-up.

peace

AlphaDragon wrote:
Just curious as to what everyone tends to gain in terms of weight after their carb ups.

For the past 2 weekends, I’ve been sitting on 5 extra pounds by Monday night (after carb up ends Sunday night).

It’s usually gone (and more) by Friday.
[/quote]

Hey, curiosity is good and appreciated on a thread such as this. :wink:

I’m not home enough over the weekends to count cals…I try to write them down, but always fall short of doing it all the way (although I’m spot on during the weekdays).

I’m maybe -1lb or thereabouts by friday, if not where I was before.

BUT…the mirror shows progress, the weightroom shows progress. WTH?

3641

[quote]toogoodlookin wrote:
Hey guys,

Just seeking some advice, i just completed a cutting phase with the AD with awesome results. I recently returned from holiday which was only for a week where i rested and went back to a typical north american diet.

I am currently back on the AD diet but for on a bulk phase and on day 5 of fat/protein no carbs.

I was wondering whether i need to complete the 12 days metabolic shift phase again ? I was planning to carb up this saturday which would make it 7-8 days ?
Would that be okay ?

Thanks

[/quote]

Far be it from me to suppose to know much, but:

How long were you on the AD before this 1 week gorge-fest? If you were on it for any substantial amount of time (I’d guess over 2 months, but maybe someone else knows better), it’s been suggested by the AD vets that it’s probably not necessary to do the 12 day break in period again.

That’s the best answer I can give ya…sorry.

AD