My Experience On the Anabolic Diet

Nutrition
4162

[quote]realpeanutbutter wrote:
Cthulhu wrote:
So,how is everyone with eating spinach?
I’ve always ate spinach (about two pounds a week) since the whole spinach scare and E coli link, I’ve started back on organic spinach,although there wasn’t any E Coli found on organic spinach.

The organic spinach I bought has seven grams of fiber,no carbs,and two grams of protein, which is great because I can add quite a bit of spinach to my daily produce intake and still feel good about it. This diet is great,but I found that when I don’t eat enough greens on my low carb days I start feeling like shit,so spinach has really come in handy.

with a fork??

j/k I eat it with eggs and in salads with lots of olives and feta cheese, EVOO and vinegar. Then again apart from broccoli and cheese eggs are pretty much all I eat. put some ground beef and veggies in there with Jamaican jerk sauce (I don’t know where they get the name from. Every Jamaican guy I’ve met has been totally pleasant and nice).

-chris[/quote]

No,I prefer eating it with my hands like my Irish ancestors did before me.

4163

[quote]Tiribulus wrote:
Pauli D wrote:
…imagine my surprise when I didn’t start leaning out until I ate more -more than I had ever eaten before…

Truth…

peace

I kid you not!!! Goes against every instinct there is doesn’t it. LOL[/quote]

LMAO!

I’ll “third” this one…

AD

4164

[quote]ebeiser wrote:
yo i need a diet i dont know a lot about nutrition so if you have your log like every food you ate things like that it would be good. i am tryin to put on lean muscle mass. If anyone could help me out let me know. thanks bros[/quote]

There are food logs throughout this whole thread man, plenty of examples.

If you bought the book, there are even some example daily meal plans as well.

Personally, I did a “trial and error” using www.fitday.com . Now, a few months later, I still use it occasionally, but not nearly as much as I used to.

4165

i feel i should apologize for my stupidity…today (day of a wrestling meet) i noticed myself 5 lbs over. i knew it was water…but i got scared and ate 4 eggs for breakfast and some jello 3 hours later…and didnt drink anything but a pot of coffee 2 hours before the meet. So to lose my weight i ran aroundmy school 10 times…puked twice from exhaustion i guess and weighed in 1/2 lb under. i was so happy i made it…come match time i gassed out the first half of the first round…and he beat me 6-5. i could hear my coach giving me commands but my body wouldnt, couldnt react…afterwards i keeled over was walked into the locker room where i puked a shit load of bile…not fun…and now my whole body uncomfortably burns and all the water i drink just comes right back up…im cursed:(…moral of the story…dont be a dumbass eat and eat right and drink or youll become a loser…

4166

[quote]dissipate wrote:
hmm alright. yeah my body seems to go into panic mode at 20% - i’ve always had big problems at this stage, even when i did measure and calculate food intake, and i’d really appreciate any advice on smashing this plateau.

thanks everyone![/quote]

First and foremost, you definitely need to check out this article on Berardi’s G-Flux seminar: http://www.T-Nation.com/readTopic.do?id=1416056

As I understand it, fat loss in women is a little trickier than fat loss in men. The reason being that the thyroid in women theoretically must regulate the metabolism not only for survival, but also the growth and development of babies whether in the womb (need the nutrients for growth), born already (need the nutrients for milk), or not yet conceived (need the nutrients to ensure menstruation and otherwise solid environment).

As a result, women cannot get away with (a) the caloric restrictions men can (b) the carbohydrate restrictions men can. Both, of course, are sensed by the thyroid as indications of adequate nutrition.

You now have the basics, so I’m going to hit you with the real shit. This “measuring” and portion control with your palm bullshit must stop. I know you’ve read that from some fitness magazine or from some celebtrity trainer or cover model… but no. Think about it no more. And I know what a girl’s idea of a handful of food is (that also doesn’t take in to consideration that your hands, as a girl, are, let’s say, not so big).

Portion control is not something you need to consider on a strictly protein + fat 5 day/week diet. Simply eat when you are hungry and however much your body tells you to. Yes, yes, I know you think you’re going to get fat. It ain’t gonna happen. It is not only your body that went in to “panic mode”, but also your mentality with diet (no offense).

Your appetite will slowly return and your body will develop more regular eating patterns (yes, at first your hunger and eating patterns will be a bit off while you normalize… you may feel you are eating too much, too often, whatever… just listen to your body, trust me). But let’s face it, you’ve probably been dieting for a long time, much longer than the mid-November date you gave us (considering: (a) your use of the palm portion control trick (b) you believe that at one point you were getting maintenance calories and that you have only been slashing 200 calories).

Finally, your carb-up is WEAK! Everyone loves carbs, c’mon. Eat 'em. As a woman, you better eat 'em. My suggestion is to read through the last 5-10 pages of this thread and look at the suggestions I’ve given others on how to monitor a carb-load without fat regain.

Godspeed. Work on that G-Flux.

4167

[quote]ebeiser wrote:
yo i need a diet i dont know a lot about nutrition so if you have your log like every food you ate things like that it would be good. i am tryin to put on lean muscle mass. If anyone could help me out let me know. thanks bros[/quote]

Buy the book. http://www.anabolicsolution.com or http://www.metabolicdiet.com. It’ll tell you all you need to know about the Anabolic/Metabolic Diet (the same thing) in a straight-forward fashion that doesn’t require ANY knowledge of nutrition. Yes, I know, it’s $30. Boo-hoo, buy it. It’s WELL worth it. Besides, I can assure you that nobody here wants to hold your hand and give food logs or nutrition information. Just read the same source we have and start contributing here on the thread. We’re happy to troubleshoot.

4168

Hey all,

So G-Flux has entered the world of the AD . . . nice to see. Well, a couple of things to consider if you are looking to use this theory to manipulate your body composition.

While Berardi has talked a lot about the thermogenic effect of food (TEF), this primarily has to do with the digestion of both carbohydrates and proteins.

Because your body needs to process and convert that food into usable nutrients there is a certain level of caloric expenditure that goes along with that. Fats on the other hand are already in a usable state and only require 3 out of 100 kcals to process. For those looking to cut, keep this in mind when it comes to manipulating your ratios.

As for the elements of G-Flux that have to do with the balance of increased nutrient consumption and increased work output, nutrient timing and macronutrient manipulation have a lot to do with succeeding with this approach.

Because insulin sensitivity is highest around training, along with the body’s general state of catabolism, your body is primed for nutrient absorption and retention. Highly bio-available proteins are your first point of call PWO with no fats in the picture. Think BCAAs, Iso-Whey, etc.

Fat consumption will only delay absorption and any metabolic rate manipulation will most likely reduce as a result of reduced potentiation of TEF. Even up to 2 hours after training your body is still primed for supercompensation so I would still suggest focusing on maximum protein intake with a minimal amount of fat. Thereafter you may resume your general AD approach.

Lots to think about and every case is unique but be careful when manipulating G-Flux on the AD as it is not an excuse to pig out and workout longer.

Cheers all,

Sasha

4169

[quote]ovalpline wrote:
dissipate wrote:
hmm alright. yeah my body seems to go into panic mode at 20% - i’ve always had big problems at this stage, even when i did measure and calculate food intake, and i’d really appreciate any advice on smashing this plateau.

thanks everyone!

First and foremost, you definitely need to check out this article on Berardi’s G-Flux seminar: http://www.T-Nation.com/readTopic.do?id=1416056

As I understand it, fat loss in women is a little trickier than fat loss in men. The reason being that the thyroid in women theoretically must regulate the metabolism not only for survival, but also the growth and development of babies whether in the womb (need the nutrients for growth), born already (need the nutrients for milk), or not yet conceived (need the nutrients to ensure menstruation and otherwise solid environment).

As a result, women cannot get away with (a) the caloric restrictions men can (b) the carbohydrate restrictions men can. Both, of course, are sensed by the thyroid as indications of adequate nutrition.

You now have the basics, so I’m going to hit you with the real shit. This “measuring” and portion control with your palm bullshit must stop. I know you’ve read that from some fitness magazine or from some celebtrity trainer or cover model… but no. Think about it no more. And I know what a girl’s idea of a handful of food is (that also doesn’t take in to consideration that your hands, as a girl, are, let’s say, not so big).

Portion control is not something you need to consider on a strictly protein + fat 5 day/week diet. Simply eat when you are hungry and however much your body tells you to. Yes, yes, I know you think you’re going to get fat. It ain’t gonna happen. It is not only your body that went in to “panic mode”, but also your mentality with diet (no offense).

Your appetite will slowly return and your body will develop more regular eating patterns (yes, at first your hunger and eating patterns will be a bit off while you normalize… you may feel you are eating too much, too often, whatever… just listen to your body, trust me). But let’s face it, you’ve probably been dieting for a long time, much longer than the mid-November date you gave us (considering: (a) your use of the palm portion control trick (b) you believe that at one point you were getting maintenance calories and that you have only been slashing 200 calories).

Finally, your carb-up is WEAK! Everyone loves carbs, c’mon. Eat 'em. As a woman, you better eat 'em. My suggestion is to read through the last 5-10 pages of this thread and look at the suggestions I’ve given others on how to monitor a carb-load without fat regain.

Godspeed. Work on that G-Flux.[/quote]

Dissipate:

Ovalpine here may have been a little heavy-handed with his expressions, but he is absolutely right.

AD

4170

[quote]AlphaDragon wrote:
Dissipate:

Ovalpine here may have been a little heavy-handed with his expressions, but he is absolutely right.

AD[/quote]

Yes, my apologies. I’ve lived with dieting women all my life, from my mother to my two sisters. I have seen the whole gamut of dieting they put themselves through, most of which was in vain. It does appear that I was a little harsh, but I am really trying to hammer these points across… it’s something I’ve only had moderate success with, with the women in my family. Dissipate, I admire your ability to stick to what you perceive as intuitive, but when the topic is body composition, it seems that rarely are things linear and intuitive.

4171

Quick question: I recently was hired at a new job and have been in the process of uprooting my life and moving for the last week or so. I have been faithful to the AD diet but have not been lifting as I normally do, only getting in some push ups and sit ups at night. Should I still do my regular carb-up day this weekend or wait until next weekend after a good week of lifting? Thanks.

4172

[quote]TheTank123 wrote:
Quick question: I recently was hired at a new job and have been in the process of uprooting my life and moving for the last week or so. I have been faithful to the AD diet but have not been lifting as I normally do, only getting in some push ups and sit ups at night. Should I still do my regular carb-up day this weekend or wait until next weekend after a good week of lifting? Thanks.[/quote]

maybe u can have 1 carb meal …remember the carbup plays a imp role when u are in depleted state of glycogen .hence u r not training in a optimal way i dont think u have depleted ur glycogen when i was on my tour to usa for one and a half month … i was training less but doing the carbs up religiously …and belive i gained all t5he weight back which i had lost .

others will help u for sure iam just telling u what happend with me …carbsup are fantastic if u r depleting ur glycogen enough for super compensation to follow which is the main purposde of the carbup …so u can have enough glycogen to train hard the next week. iam sure others will surely help u in this matter

4173

On gaining weight and getting leaner:

I’ve been getting leaner over the past 8 weeks despite eating roughly 3500 calories/day. Out of curiousity, I decided to check the scale a few minutes ago. Expecting to see 162 pounds, I saw 167 pounds. To be honest, I stood there, staring at the scale for 5-10 seconds… simply confused. How could that be?

And it hit me, I’ve been lifting heavier poundages week-in, week-out. Eating a pretty decent number of calories on a consistent basis and pounding down between 1000-1200 grams of carbs over the weekends.

Have I been doing anything special? Shit no. But as I type this, with a wall mirror about 15 feet away, I am actually noticing the difference. I look BIG… and I’m glycogen depleted.

It’s kind of funny how we tend not to notice small changes over periods of time, especially with objects and personalities so close to us like ourselves and our bodies. And then once we are apprised that there is indeed a salient change… BAM. There it is. There it has been.

Anyway, I don’t intend to give an “all hail the power of the AD” speech, rather I implore everyone to just stay consistent and trust the principles of the diet (woah, did I just quote Tiribulus and Disc Hoss? My apologies for the copyright infringement). Work hard and smart… and eat likewise.

I am leaving for Chile for a year on Tuesday to “study” abroad. As such, my contributions to this thread will drop off significantly. I just wanted to wish everyone well and to continue to experiment on and educate themselves.

Godspeed all.

4174

[quote]ovalpline wrote:
On gaining weight and getting leaner:

I’ve been getting leaner over the past 8 weeks despite eating roughly 3500 calories/day. Out of curiousity, I decided to check the scale a few minutes ago. Expecting to see 162 pounds, I saw 167 pounds. To be honest, I stood there, staring at the scale for 5-10 seconds… simply confused. How could that be?

And it hit me, I’ve been lifting heavier poundages week-in, week-out. Eating a pretty decent number of calories on a consistent basis and pounding down between 1000-1200 grams of carbs over the weekends.

Have I been doing anything special? Shit no. But as I type this, with a wall mirror about 15 feet away, I am actually noticing the difference. I look BIG… and I’m glycogen depleted.

It’s kind of funny how we tend not to notice small changes over periods of time, especially with objects and personalities so close to us like ourselves and our bodies. And then once we are apprised that there is indeed a salient change… BAM. There it is. There it has been.

Anyway, I don’t intend to give an “all hail the power of the AD” speech, rather I implore everyone to just stay consistent and trust the principles of the diet (woah, did I just quote Tiribulus and Disc Hoss? My apologies for the copyright infringement). Work hard and smart… and eat likewise.

I am leaving for Chile for a year on Tuesday to “study” abroad. As such, my contributions to this thread will drop off significantly. I just wanted to wish everyone well and to continue to experiment on and educate themselves.

Godspeed all.[/quote]

may god bless u in ur way to abundant life. the thread will do miss u and ur fantastic contributions. we hope to hear from u though

4175

To add, I am doing the AD mainly as a fat loss diet.

4176

[quote]TheTank123 wrote:
To add, I am doing the AD mainly as a fat loss diet.[/quote]

in that case keep the carb up short and very clean or skip it till next week.

-chris

4177

Be sure to get that wine in on your CHO ups. Travel around as much as possible in the area there. Chile is a real diverse country. A good book to take is the diary of Che Guevara. It has a section he wrote as a young man while traveling in Chile.

stay hard.

-chris

[quote]ovalpline wrote:
On gaining weight and getting leaner:

I’ve been getting leaner over the past 8 weeks despite eating roughly 3500 calories/day. Out of curiousity, I decided to check the scale a few minutes ago. Expecting to see 162 pounds, I saw 167 pounds. To be honest, I stood there, staring at the scale for 5-10 seconds… simply confused. How could that be?

And it hit me, I’ve been lifting heavier poundages week-in, week-out. Eating a pretty decent number of calories on a consistent basis and pounding down between 1000-1200 grams of carbs over the weekends.

Have I been doing anything special? Shit no. But as I type this, with a wall mirror about 15 feet away, I am actually noticing the difference. I look BIG… and I’m glycogen depleted.

It’s kind of funny how we tend not to notice small changes over periods of time, especially with objects and personalities so close to us like ourselves and our bodies. And then once we are apprised that there is indeed a salient change… BAM. There it is. There it has been.

Anyway, I don’t intend to give an “all hail the power of the AD” speech, rather I implore everyone to just stay consistent and trust the principles of the diet (woah, did I just quote Tiribulus and Disc Hoss? My apologies for the copyright infringement). Work hard and smart… and eat likewise.

I am leaving for Chile for a year on Tuesday to “study” abroad. As such, my contributions to this thread will drop off significantly. I just wanted to wish everyone well and to continue to experiment on and educate themselves.

Godspeed all.[/quote]

4178

Oval - Have a hell of a time in Chile. South America is a great place to eat AD style. Lots and lots of cheap meat (just give yourself a few days to get used to it before binging or you will pay in the bathroom later).

4179

after first reading about the AD, i wandered over to Dr. Di Pasquales site.
started looking at his supplements, does anyone here take any of them ? he certainly isn’t ashamed of charging for them—what makes them ssooo expensive???

4180

[quote]ovalpline wrote:
On gaining weight and getting leaner:

I’ve been getting leaner over the past 8 weeks despite eating roughly 3500 calories/day. Out of curiousity, I decided to check the scale a few minutes ago. Expecting to see 162 pounds, I saw 167 pounds. To be honest, I stood there, staring at the scale for 5-10 seconds… simply confused. How could that be?

And it hit me, I’ve been lifting heavier poundages week-in, week-out. Eating a pretty decent number of calories on a consistent basis and pounding down between 1000-1200 grams of carbs over the weekends.

Have I been doing anything special? Shit no. But as I type this, with a wall mirror about 15 feet away, I am actually noticing the difference. I look BIG… and I’m glycogen depleted.

It’s kind of funny how we tend not to notice small changes over periods of time, especially with objects and personalities so close to us like ourselves and our bodies. And then once we are apprised that there is indeed a salient change… BAM. There it is. There it has been.

Anyway, I don’t intend to give an “all hail the power of the AD” speech, rather I implore everyone to just stay consistent and trust the principles of the diet (woah, did I just quote Tiribulus and Disc Hoss? My apologies for the copyright infringement). Work hard and smart… and eat likewise.

I am leaving for Chile for a year on Tuesday to “study” abroad. As such, my contributions to this thread will drop off significantly. I just wanted to wish everyone well and to continue to experiment on and educate themselves.

Godspeed all.[/quote]

Good to hear of your success and may that continue on to your endeavors in Chile. Wait a minute…Chile? Isn’t that that really, REALLY skinny country that runs along half the western coast of SA? Hope that’s not a bad omen for your physique =]

4181

[quote]ovalpline wrote:
ebeiser wrote:
yo i need a diet i dont know a lot about nutrition so if you have your log like every food you ate things like that it would be good. i am tryin to put on lean muscle mass. If anyone could help me out let me know. thanks bros

Buy the book. http://www.anabolicsolution.com or http://www.metabolicdiet.com. It’ll tell you all you need to know about the Anabolic/Metabolic Diet (the same thing) in a straight-forward fashion that doesn’t require ANY knowledge of nutrition. Yes, I know, it’s $30. Boo-hoo, buy it. It’s WELL worth it. Besides, I can assure you that nobody here wants to hold your hand and give food logs or nutrition information. Just read the same source we have and start contributing here on the thread. We’re happy to troubleshoot.[/quote]

No need to buy it. Just PM me and Ill send u the ebook for free. Don’t tell anyone tho :-).