My Experience On the Anabolic Diet

Nutrition
3842

[quote]mikecc wrote:
hey guys, AD goin great. anyway, someone told me that cosntant spiking of the insulin levels (carbups) will cause the lichins of something to shutdown and basically become a diabetic…is there any truth to this?[/quote]

It is definitely healthier to select lower GI/GL carbs for your carb ups. you don’t need to fuk your pancreas in the ear with chocolate bars and cake every weekend. Oat meal will do the trick without making your pancreas suffer.

Drinking 24 sodas on your CHO ups wil have the same effect on you as drinking 24 sodas at anytime… It will get you closer to diabetes. So just be reasonable. hormone release is still ok even if you don’t eat a whole bucket of ice cream.

-chris

3843

How many calories (or percentage of calories) under the 18XBW would you all suggest for someone who is using the AD with the primary goal of losing fat, not gaining muscle?

3844

[quote]kkeane wrote:
Brendan Ryan wrote:
Anyone here got any mass gain succuess stories on the AD?

mine is semi in the making- started at 176 in early september and am sitting at 210ish right now. i have added an extra 4-8 hour carb up during the week and then on the weekend have a 24-36 hour carb up on the weekend, basically anything goes free for all, and my BF has probably not risen more than one or two percent (started at 12) and I am a FFB.

granted some of these gains were prob on the tail end of my newbie gains, but i got a lot bigger. i’m going to keep this up until I hit 220-230. (i’m 6’2)[/quote]

Impressive. I started at about 163-ish and a supposed 23% BF. Now I’m at approx 171-ish but don’t know BF (waiting for Dec 31 to check on it.).

Congratulations on such an awesome bit of gaining, man.

AD

3845

I’ve been reading this thread over the last few months and have decided to really give this a go. It seems like this diet will really fit into my lifestyle, and finally enable me to get my GF off my back at the weekends for not eating what she does. I am an endo FFB who has ended up skinny fat, 5’11’ 165lb @c12% bf. I want to cut to 8% bf and bulk/cut in the 8-10% range.

I have been following low carb for a long time now, for the last 6 weeks I have been getting 12xBW in lbs calorie wise with a 10/35/55 split C/P/F. Carbs are all from Veggies and 30g of Malto/Dext peri/post WO. I’m cutting out the workout carbs and going for a carb-up on the weekend instead, which’ll fit in nicely with christmas aswell.

So diet will look like the following
5/35/60 split
2040 cal’s
Fat equally split between Sat/Mono/Poly with Poly’s half and half omega3 and 6. Fats from Olive & Flax oil, 9g fish oil, cheese, butter, Brazil nuts, eggs and beef, all carbs from veggies, protein from eggs, cheese, chicken, tuna and beef every day.

I’m cutting so I’ll be starting with short, sharp carb loads and upping from there, I’ve got a party at the weekend to take care of that.

I don’t ‘feel’ like I need a 12 day start up phase as I’ve been following a high fat, low carb for so long. Do you think it’d be worth me doing this anyway after the xmas holidays?

Also with regards to training, my peri/post workout shakes will include 25g whey, 5g creatine and 10g BCAA’s. Do you think this is ok?

And with regards to training do you have any recommendations on whether to go for higher reps per set workouts towards the end or the beginning of the low carb phase, I can’t decide whether it’s be better to get the pump at the begining or to really drain the glycogen towards the end? I follow CW’s workout plans and am on phase 4 of WSP at the moment BTW.
Plus any advise/issues with HIIT?

Sorry for all the questions guys, I really appreciate the help to get me started.

Pickles

3846

[quote]TheTank123 wrote:
How many calories (or percentage of calories) under the 18XBW would you all suggest for someone who is using the AD with the primary goal of losing fat, not gaining muscle?[/quote]

First, do the transition phase (12 day) with no calorie restriction. You will lose fat and water. Then follow “CLEAN” CHO ups on the weekends. For your cal rate on the weekdays start at your maintenance level, where you gain no fat, and reduce it by 100 cals each day from monday to friday. Then next week start again at maintenance and reduce by 100 each successive day.

This type of wave is a good start. Just keep the CHO ups clean and you will noticed the difference.

-chris

3847

More fish oil.

You do need the 12 day transition. include extra fat on it.

-chris

[quote]Pickles wrote:
I’ve been reading this thread over the last few months and have decided to really give this a go. It seems like this diet will really fit into my lifestyle, and finally enable me to get my GF off my back at the weekends for not eating what she does. I am an endo FFB who has ended up skinny fat, 5’11’ 165lb @c12% bf. I want to cut to 8% bf and bulk/cut in the 8-10% range.

I have been following low carb for a long time now, for the last 6 weeks I have been getting 12xBW in lbs calorie wise with a 10/35/55 split C/P/F. Carbs are all from Veggies and 30g of Malto/Dext peri/post WO. I’m cutting out the workout carbs and going for a carb-up on the weekend instead, which’ll fit in nicely with christmas aswell.

So diet will look like the following
5/35/60 split
2040 cal’s
Fat equally split between Sat/Mono/Poly with Poly’s half and half omega3 and 6. Fats from Olive & Flax oil, 9g fish oil, cheese, butter, Brazil nuts, eggs and beef, all carbs from veggies, protein from eggs, cheese, chicken, tuna and beef every day.

I’m cutting so I’ll be starting with short, sharp carb loads and upping from there, I’ve got a party at the weekend to take care of that.

I don’t ‘feel’ like I need a 12 day start up phase as I’ve been following a high fat, low carb for so long. Do you think it’d be worth me doing this anyway after the xmas holidays?

Also with regards to training, my peri/post workout shakes will include 25g whey, 5g creatine and 10g BCAA’s. Do you think this is ok?

And with regards to training do you have any recommendations on whether to go for higher reps per set workouts towards the end or the beginning of the low carb phase, I can’t decide whether it’s be better to get the pump at the begining or to really drain the glycogen towards the end? I follow CW’s workout plans and am on phase 4 of WSP at the moment BTW.
Plus any advise/issues with HIIT?

Sorry for all the questions guys, I really appreciate the help to get me started.

Pickles[/quote]

3848

Yeah for your hard work, i’d also like to say well done to you kkeane. And- what did you do? I think details are in order. I’m planning to completely rehab shoulders, then smack a Waterbury plan w/ lots and lots of food fora few months after christmas. Your analysis would be appreciated man

3849

Try using some Taurine (by itself in the am or between meals) mixed in with some Crystal light or your favorite sugar free drink. Yeah, I’m still an advocate of sugar free drinking overall, as soda is a killer rush of CHO and will often leave many tired and/or nauseated. It also has a tendency to cause bloat via water retention.

Taurine, to the tune of 2-3g, is the real magic in the “energy” drinks like Red Bull, Monster, etc… The sugar is worthless but the taruine and some caffeine are golden for a pick-up.

Best,
DH

[quote]dannyrat wrote:
Can anyone help me out with Carbups? I fucking hate these. I’ve been so good for the last month of carbups, eating sweet potatoes, oats with raisins, bananas, brown rice and pasta etc, some cheese, olive oil and fish oil, and some PRO sources where necessary. But i always feel like shit. I train, but feel sleepy, and often actually have to sleep. My thoughts are like ‘wha?’, so slow and shit, contrasted to weekdays of attanetion and alterness, weekends are shit. And i want to go out and have fun, you know? Please give me some next-level insight, if you can. Thanks[/quote]

3850

DH – Good to hear from ya! Where you been? We’ve missed your expertise.

3851

[quote]dashforce wrote:
DH – Good to hear from ya! Where you been? We’ve missed your expertise.[/quote]

Indeed. Maybe you can shed some light on the role cho plays in the fat adapted lifter. I know this appears to be just about as basic as it comes, but there has been some discussion about the necessity of glycogen in anaerobic exercise and whether regularly scheduled full loads are essential.

I’m certainly not going to tell anybody how happy they are with the way they’re doing things, but it seems that the idea of working in an adapted state while foregoing very regular loads is contrary to what I’ve understood. Unless I have MISunderstood which is of course not impossible.

3852

This “question of strength” session has an excellent bit about carbs – I suggest reading it for those having difficulties with their carbups.

http://www.T-Nation.com/readTopic.do?id=1371812

3853

I’ve had tough weeks (to gain weight wise), and I always seem to lean out a bit during the week, so i make sure I make the carb ups one for the ages. I go nuts, basically. Other times when I feel skinny I’ll extend my carb up like three days, but focus a little more on protein than usual, and train all those days.

I don’t know, I did do the first two months without a change, but since then I have been fitting it to my needs.

ps one other thing i tend to do, don’t know if any others do it, is take maybe 5-20 grams of dextrose with my creatine+protein drink after a workout. I don’t know how much that has helped, but after reading some of Thib’s comments on how VLCarb diets tend to get catabolic, who knows.

[quote]WS4adumbastard wrote:
kkeane wrote:
Brendan Ryan wrote:
Anyone here got any mass gain succuess stories on the AD?

mine is semi in the making- started at 176 in early september and am sitting at 210ish right now. i have added an extra 4-8 hour carb up during the week and then on the weekend have a 24-36 hour carb up on the weekend, basically anything goes free for all, and my BF has probably not risen more than one or two percent (started at 12) and I am a FFB.

granted some of these gains were prob on the tail end of my newbie gains, but i got a lot bigger. i’m going to keep this up until I hit 220-230. (i’m 6’2)

Nice work man, im about 3 weeks into the AD, and although im improving composition, im having a hard time keeping my weight up. I have missed meals because of work and finals, but that wont be a problem after tomorrow, so im hoping that i will be able to use the AD more to my benefit after that. On a side note, as Brendan knows, my numbers in the gym have been improving with the AD.

–WS4[/quote]

3854

[quote]dashforce wrote:
This “question of strength” session has an excellent bit about carbs – I suggest reading it for those having difficulties with their carbups.

http://www.T-Nation.com/readTopic.do?id=1371812[/quote]

This article explained a lot to me and has a huge bearing on my diet. Having just recently had a skinfold test I have found that I am carb tolerant ~(i’e low subscapular bf). My trainer (who also adheres in part to the AD) advised that I ate a big bowl of oats every morning and pass out with fast carbs after my workouts…were talking like 200g glucose. This now makes sense to me however I always look for a second opinion. Does anyone feel I’d be inncorrect to do this and how far could I push my carb limit (not including post workout)…i.e 50g’s, 100g’s etc??? Any opinions would be much appreciated.

OMC

3855

[quote]OMC wrote:
dashforce wrote:
This “question of strength” session has an excellent bit about carbs – I suggest reading it for those having difficulties with their carbups.

http://www.T-Nation.com/readTopic.do?id=1371812

This article explained a lot to me and has a huge bearing on my diet. Having just recently had a skinfold test I have found that I am carb tolerant ~(i’e low subscapular bf). My trainer (who also adheres in part to the AD) advised that I ate a big bowl of oats every morning and pass out with fast carbs after my workouts…were talking like 200g glucose. This now makes sense to me however I always look for a second opinion. Does anyone feel I’d be inncorrect to do this and how far could I push my carb limit (not including post workout)…i.e 50g’s, 100g’s etc??? Any opinions would be much appreciated.

OMC[/quote]
I’ve read that people coming off of high-fat diets and back on to higher carb or mixed diets have problems with weight gain. My guess is that in their return (with a vengeance) to a higher-carb diet they did not consider the “carbohydrate minefield” and nutrient timing.

I suggest you follow Berardi’s nutrition advice on nutrient timing: carbs only after you workout. Skip the oatmeal for breakfast, just try to eat carbs post-workout, give the eating plan some time, evaluate and then consider throwing in morning carb-meals. The 2-week transition periods in Berardi’s work is vital. Make the transition easy on your body, and don’t forget that eating carbs isn’t an excuse to eat poorly or excessively.

3856

Thanks ovalpine. I know Doc D talks of varying the diet for genetic’s(i.e different metabolic diet set points) . He trains Bob “the beast” Sapp and he does best on a high protein mid carb mid fat diet. Apart from the oatmeal in the morning I plan on changing nothing. I will see how that goes and if I’m happy with that I may experiment with the mid week carb meal all “paleo”(but one step at a time)…I’ll let you know what I get up to and any other opinions would be great.

3857

I’m going to be going through the same changes as OMC (though I’m going to be on an extended vacation, so it probably won’t be as “clean” as I would hope).

One tip that has been suggested to me is the addition of 30-50 mL (try like 3 tablespoons) of vinegar 30 minutes or sooner (less) before a high-carb (6-carbon sugars only – fructose doesn’t help) meal. The effectiveness is short, so the max of 30 minutes is important. The theory is that acetic acid inactivates PFK-1, making it impossible to metabolize carbs for energy so they are instead shuttled to the muscles as glycogen. Do some google searches on vinegar – lots to learn.

3858

Yeah thanks disc hoss, hope things are good for you, still progressing.

I don’t think an all-fruit carbup would be a good idea for me. Just my instinct (or is that my colon?)

I’m going to try to eat clean on the carbup, but like hoss said, get some outside energisers in. I’ll look out for taurine, but until then, green tea by the packet

3859

Everything has been going good.
My strength has gone up quite a bit in my bench press and deadlift,along with my squats.
A little problem has popped up though.
My g/f is taking cooking classes because she loves cooking,and she’s making pumpkin pies today.
I already had my carb up mon and tues,so I think I’m gonna go and have the pie,then not eat any carbs straight from tomorrow until Christmas,which is about 12 days.
So hopefully this won’t hinder my goals too much.

3860

[quote]Cthulhu wrote:
Everything has been going good.
My strength has gone up quite a bit in my bench press and deadlift,along with my squats.
A little problem has popped up though.
My g/f is taking cooking classes because she loves cooking,and she’s making pumpkin pies today.
I already had my carb up mon and tues,so I think I’m gonna go and have the pie,then not eat any carbs straight from tomorrow until Christmas,which is about 12 days.
So hopefully this won’t hinder my goals too much.[/quote]

U know it might even help. I’m not carbing up until christmas either. seems like a good time to pack on the pounds on christmas day =).

3861

[quote]Bizmark wrote:
Cthulhu wrote:
Everything has been going good.
My strength has gone up quite a bit in my bench press and deadlift,along with my squats.
A little problem has popped up though.
My g/f is taking cooking classes because she loves cooking,and she’s making pumpkin pies today.
I already had my carb up mon and tues,so I think I’m gonna go and have the pie,then not eat any carbs straight from tomorrow until Christmas,which is about 12 days.
So hopefully this won’t hinder my goals too much.

U know it might even help. I’m not carbing up until christmas either. seems like a good time to pack on the pounds on christmas day =).[/quote]

Just had a CHO up and fat cycling down today and tomorrow. Feels good to be ‘big’ again. My next one will likely be through Christmas too. Cookies cookies cookies. I try and train those days too, makes for nice gains in size. It may just be muscle edema or the loading process but i put about 1.25 inches on my legs at mid thigh between sunday and today. I will see how much of that is left when I am skinny before christmas. Hope fully some.

Good luck eating cookies.

-chris