My Experience On the Anabolic Diet

Nutrition
4602

Hey all,

after a few weeks of weakness I’m feeling much better now! My workouts are going good, had one last night and just an hour ago and I’m still full of energy! Pretty weird, but I 'm kinda guessing I’m getting better adapted to the AD. Had a 36-hr-carbup past weekend, that still made me feel sluggish and it wasn’t anywhere near clean. But today, wow. Feeling great! I just did a full body workout with some heavy leg action added with some shoulder work and minimal pause between sets, and I’m recovering great, so it seems. Tomorrow is my day off, maybe I’ll do some HIIT in the evening cause I gained some fat the past month - I started the AD again about a month ago, and ate a lot but didn’t train hard enough.

Maybe it was the bigger ( in calories ) carb-up that did it this time. Also, I upped my fiber on weekdays a LOT which helps me fight off nausea and the likes. My gastric insides have never been really great, so it helps ( I have chronic eusophagitis ) to keep it regular. Also, I’m eating a bit less. I think I was overdoing it, really. And I’m trying to time my food a bit better to avoid bloating up all the time. ( eg eating shortly before workout, etc ).

Think I’m on the right track here! Now only to avoid sleepiness and the likes on carb-ups, but I guess it’ll wear off.

Little question though. I train (at home) at night, I have a daytime job ( 9 to 5-ish ), so my training is usually short after work ( say 6PM ). What would be the best time to eat my last meal before training? I think the last month caused me trouble cause I ate way too short before training, about half an hour, so I got nauseaus on heavy excercises ( also, due to my eusophagitis, my gastric transit is reeeaaalllly ssslllooowww, food often seems to be ‘stuck’ in my throat for a long time ).

Today, I ate at 3PM at work, some steak and lettuce, had a sugarfree redBull (caffe?nated drink) around 16.30, got home at 17.30, ate 30grams of cheese and had two tablespoons of EVOO, and started training at about 18.30, and felt, well, great!

Any pointers? I’m trying to get my meal-timing better here.

Thanks in advance, long live this great great thread :slight_smile:
( PS: I notice the high energy from the unusual LENGTH of this post )

4603

[quote]LVZzed wrote:
Hey all,

after a few weeks of weakness I’m feeling much better now! My workouts are going good, had one last night and just an hour ago and I’m still full of energy! Pretty weird, but I 'm kinda guessing I’m getting better adapted to the AD. Had a 36-hr-carbup past weekend, that still made me feel sluggish and it wasn’t anywhere near clean. But today, wow. Feeling great! I just did a full body workout with some heavy leg action added with some shoulder work and minimal pause between sets, and I’m recovering great, so it seems. Tomorrow is my day off, maybe I’ll do some HIIT in the evening cause I gained some fat the past month - I started the AD again about a month ago, and ate a lot but didn’t train hard enough.

Maybe it was the bigger ( in calories ) carb-up that did it this time. Also, I upped my fiber on weekdays a LOT which helps me fight off nausea and the likes. My gastric insides have never been really great, so it helps ( I have chronic eusophagitis ) to keep it regular. Also, I’m eating a bit less. I think I was overdoing it, really. And I’m trying to time my food a bit better to avoid bloating up all the time. ( eg eating shortly before workout, etc ).

Think I’m on the right track here! Now only to avoid sleepiness and the likes on carb-ups, but I guess it’ll wear off.

Little question though. I train (at home) at night, I have a daytime job ( 9 to 5-ish ), so my training is usually short after work ( say 6PM ). What would be the best time to eat my last meal before training? I think the last month caused me trouble cause I ate way too short before training, about half an hour, so I got nauseaus on heavy excercises ( also, due to my eusophagitis, my gastric transit is reeeaaalllly ssslllooowww, food often seems to be ‘stuck’ in my throat for a long time ).

Today, I ate at 3PM at work, some steak and lettuce, had a sugarfree redBull (caffe?nated drink) around 16.30, got home at 17.30, ate 30grams of cheese and had two tablespoons of EVOO, and started training at about 18.30, and felt, well, great!

Any pointers? I’m trying to get my meal-timing better here.

Thanks in advance, long live this great great thread :slight_smile:
( PS: I notice the high energy from the unusual LENGTH of this post )[/quote]

first cingrats that u got back on the diet and are doing great .
now about ur pr workout meal …it depends on what u eat . see if i have a heavy meal like chicken , beef …i wait for atleast 3 hours and then do my workout . the best way i find it helps me is …to eat some eggs and whey shake 1 hour before … the thing is that …when we eat soil food all our energy and blood is in the stomach digesting the food a liquid type of a meal is better …but i dont think any problem in waiting for 3 hours and then doing ur workout . sometimes i also do a empty stomach training in the morning infact i find it more good and i get better pumps . the key is to just observe how u feel and adjust accordingly.

4604

[quote]ovalpline wrote:
raviraj wrote:
ovalpline is right wheat sucks …i observed in my carb-up the mommnet i had wheat in my meals …i started the distress in stomach …from now on i will stay away from it for sure .

For sure. It only takes me about 30 minutes to an hour after eating wheat to recognize that I’m going to have some long-lasting discomfort as well as other consequences.

I wanted to thank you, Ravi, for the recommendation of massage therapy. A massage is truly a beautiful thing… pricey, but well worth it. After the hour long massage, I felt drugged… drunk almost… which is apparently an indication that a lot of stress and toxins had been released and were making their way out of my system. Whether this is accurate or not, I definitely took a 3 hour nap and woke up feeling infinitely better.

I’m still taking it easy and actually opted not to take a carb-up whatsoever (although I definitely think both Ravi’s and Biz’s advice would’ve suited me perfectly as well), reasoning that I can make myself even more insulin-sensitive for this upcoming weekend (more recovery = less cortisol = better insulin sensitivity… in addition to being assured of an even greater glycogen depletion = increased insulin sensitivity… the ol’ double-whammy).[/quote]

iam happy that u are feeling better . even when i take a massage and steam and i come home and i sleep like a pig but wake up feeling great.
if u ever come to india …all ur massages will be on my house …u will enjoy those massages …deep tiuuse detox massage and they have ,many other variety here .
just relax and chill till u feel perfect …u urself will come to know when its time to start again …and iam sure u will start slow and then peak ur intensity hope ur study and everything is going fine i know it can be hard for u there .god bless u

4605

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just off the topic guys …iam posting the pic of my trainer here …he is the one who trained me and got me really from a fat boy to decent shape.
this pic is clicked on 2of march 2007 there was a mr bombay contest here and he stood second . all were saying that he was the winner but anyway maybe the judges felt differnt.

he doesnt approve out ad diet atall …he is a firm beliver of low fat diet … we agree to disagree on it but we get along well and he is the best trainer i have ever seen or worked out with a very blunt and honest man …if he says u have to do 12 resp then u must do no matter what he will stand next to u and see to it u do 12 reps he will be going next month for mr india hope he wins that

4606

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his back shot

4607

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one more shot

4608

dammit! i think my body is dying…after doing 30 reps of benching and 30 deads and however many curls and shoulder presses and my grip is gone and ive only trained 20-25 minutes!!!wtf…does anyone think im just worrying too much or whats the deal you think

4609

[quote]bkmacky9288 wrote:
dammit! i think my body is dying…after doing 30 reps of benching and 30 deads and however many curls and shoulder presses and my grip is gone and ive only trained 20-25 minutes!!!wtf…does anyone think im just worrying too much or whats the deal you think[/quote]

usually that many reps uses alot of muscle glycogen, or so ive been led to believe… so if its been a while since youve carbed up then your prob a bit low on the glycofuel…

4610

[quote]Bizmark wrote:
bkmacky9288 wrote:
dammit! i think my body is dying…after doing 30 reps of benching and 30 deads and however many curls and shoulder presses and my grip is gone and ive only trained 20-25 minutes!!!wtf…does anyone think im just worrying too much or whats the deal you think

usually that many reps uses alot of muscle glycogen, or so ive been led to believe… so if its been a while since youve carbed up then your prob a bit low on the glycofuel…[/quote]

well i just did my carbup…i was quite tired all day because of my weekend sleeping patterns…but tomorrow im just gonna man up and do 2-4 more compound exercises with 30 reps…i need to lose some body fat

4611

[quote]raviraj wrote:
now about ur pr workout meal …it depends on what u eat . see if i have a heavy meal like chicken , beef …i wait for atleast 3 hours and then do my workout . the best way i find it helps me is …to eat some eggs and whey shake 1 hour before … the thing is that …when we eat soil food all our energy and blood is in the stomach digesting the food a liquid type of a meal is better …but i dont think any problem in waiting for 3 hours and then doing ur workout . sometimes i also do a empty stomach training in the morning infact i find it more good and i get better pumps . the key is to just observe how u feel and adjust accordingly.[/quote]

Allright, I can totally imagine doing something of a liquid meal - EVOO / Whey / Flax shake or something, about an hour before workout. Yesterday I indeed had only EVOO and a TINY part of cheese and it went way better. Had a bigger meal after training :slight_smile:

4612

[quote]bkmacky9288 wrote:
Bizmark wrote:
bkmacky9288 wrote:
dammit! i think my body is dying…after doing 30 reps of benching and 30 deads and however many curls and shoulder presses and my grip is gone and ive only trained 20-25 minutes!!!wtf…does anyone think im just worrying too much or whats the deal you think

usually that many reps uses alot of muscle glycogen, or so ive been led to believe… so if its been a while since youve carbed up then your prob a bit low on the glycofuel…

well i just did my carbup…i was quite tired all day because of my weekend sleeping patterns…but tomorrow im just gonna man up and do 2-4 more compound exercises with 30 reps…i need to lose some body fat
[/quote]

if u dont mind can i ask u why are u doing 30reps fopr compunds movements …see i did the same type of training and even the next day of carbup with this training i felt exactly what u are feeling .
my point is this training is not really very effective on fat loss . compunds movements are good but why not do them in the range of 8 to 12 for 3 sets for 2 weeks and then 5x5 for next 2 week . more rep traing is good to shock ur sustem once in a while but on my personal experience i can say it dosent do anything special for fat loss .
70 or 80 percent of ur max done in supersetting stlye will give u much more effect as it will keep ur heart rate up at the same time u lift good amount even to activate the muscles fibers .
iam also training for fat loss for example my chest workput is like this
1-incle bench press 4 sets of 4 to 6 reps
2-incleine dumbless 2 sets of 12 reps
3-decline dumbells -3 sets of 12 reps
-cable crossover -3 sets of 12 reps
4-dips - 3sets of 12 reps
all this is done with as little rest as possible maybe just a walk to the water fountain and back to perform .after that 20 min of cardio just walking on incline treadmill
low rep training is done by some body builders who follow a low fat diet and during contest time the even eat low carb …so there in no energy left to perform heavy …so they opt for low rep training . here the story is differnmt u are eating the most anabolic and concentrated form of energy so why not use it to ur advantage and then lift some good stuff and still lose some flab

4613

[quote]raviraj wrote:
bkmacky9288 wrote:
Bizmark wrote:
bkmacky9288 wrote:
dammit! i think my body is dying…after doing 30 reps of benching and 30 deads and however many curls and shoulder presses and my grip is gone and ive only trained 20-25 minutes!!!wtf…does anyone think im just worrying too much or whats the deal you think

usually that many reps uses alot of muscle glycogen, or so ive been led to believe… so if its been a while since youve carbed up then your prob a bit low on the glycofuel…

well i just did my carbup…i was quite tired all day because of my weekend sleeping patterns…but tomorrow im just gonna man up and do 2-4 more compound exercises with 30 reps…i need to lose some body fat

if u dont mind can i ask u why are u doing 30reps fopr compunds movements …see i did the same type of training and even the next day of carbup with this training i felt exactly what u are feeling .
my point is this training is not really very effective on fat loss . compunds movements are good but why not do them in the range of 8 to 12 for 3 sets for 2 weeks and then 5x5 for next 2 week . more rep traing is good to shock ur sustem once in a while but on my personal experience i can say it dosent do anything special for fat loss .
70 or 80 percent of ur max done in supersetting stlye will give u much more effect as it will keep ur heart rate up at the same time u lift good amount even to activate the muscles fibers .
iam also training for fat loss for example my chest workput is like this
1-incle bench press 4 sets of 4 to 6 reps
2-incleine dumbless 2 sets of 12 reps
3-decline dumbells -3 sets of 12 reps
-cable crossover -3 sets of 12 reps
4-dips - 3sets of 12 reps
all this is done with as little rest as possible maybe just a walk to the water fountain and back to perform .after that 20 min of cardio just walking on incline treadmill
low rep training is done by some body builders who follow a low fat diet and during contest time the even eat low carb …so there in no energy left to perform heavy …so they opt for low rep training . here the story is differnmt u are eating the most anabolic and concentrated form of energy so why not use it to ur advantage and then lift some good stuff and still lose some flab[/quote]

ive always lifted heavy which forces e into the 2-4 rep range per set. and what you say is perplexing because in Christian Thibaudeau’s training strategy workout article he says that
:Strategy #1: Heavy Lifting, High Frequency, Low Volume:"? Very energy costly.

Using compound lifts require more energy, and working the whole body at one time vastly increases your metabolic rate for hours after your session is concluded: PRO if you’re trying to lose fat or if you have a slow metabolism" this is what i do. i do compound lifts with simpler exercises in between. and i like to mix in Waterbury 10x3 method

4614

Doing it wrong! NOOO!

on week 4 now. and think ive got my protein too high, after reading the book i thought i needed to keep the protein high too! but you guys seem to say it needs to be moderate.

i was doing it on the percentage of calories not on percentage of grams…

so ive been eating, 30g carbs/200fat/260protein. which works out at 60% fat/ 35% protein/ 4% carbs on the calories

have i fucked it up properly or will switching now be ok?

4615

[quote]BrotherO wrote:
Doing it wrong! NOOO!

on week 4 now. and think ive got my protein too high, after reading the book i thought i needed to keep the protein high too! but you guys seem to say it needs to be moderate.

i was doing it on the percentage of calories not on percentage of grams…

so ive been eating, 30g carbs/200fat/260protein. which works out at 60% fat/ 35% protein/ 4% carbs on the calories

have i fucked it up properly or will switching now be ok?[/quote]

Are we talking about carb-load %'s or during the week?

Carb-loads should be around 15% pro, 25% fat and 60% carbs.
Weekly macro’s should be in the neighborhood of 35-40% protein, 55-60% fat and <30gr carbs.

You’re probably fine…

peace

4616

[quote]ovalpline wrote:
Bizmark wrote:

I think this has been brought up on the thread before, but Poliquin and Dr. D have put their collective heads together on several projects in the past. If I remember correctly, the best bulking diet that they could come up with was a 5 day cycle: 4 days low carb (maintenance, maybe even slighly less than maintenance) and 1 day of absolute force feeding, eating everything in sight.

As far as other Poliquin dieting recommendations, I know that he advocates eliminating fruit (although not fruit juice, since he likes fruit juice PW). Weird, yes, but he’s Poliquin. His rationale is that browning (that effect when you take a bite out of an apple and leave it exposed to the air for a few minutes) is extremely harmful to the human body. Apparently browning is implicated in premature aging and cancer. As for me, I’m going to put my faith in the thousands of studies suggesting that fruit extends my life and fights cancer.

Poliquin is a bit of a mystic. No doubt about it.[/quote]

Yeah I mentioned the concept months ago but alas met with limited response…and most were misinformed (yet appreciated non the less.) You have it correct however ovalpine.

bear in mind that all your 1000’s of studies have taken place in the past…CP works in the future…LOL

Time will tell…the AD is hardly widely accepted either.

4617

For anyone who’s wondering…I was on the AD for several months and while I enjoyed the food…and the feeling of well being, I am currently in college away from home with an extremely harsh timetable and couldn’t afford to spend my free time cooking.

This didn’t help my goals of bulking and I decided to stop (for now). The AD is awesome and if you are in a position to handle the lifestyle change…go for it.

Also I have just started a thread on my training and current diet…any pointers would be greatly appreciated.Hopefully the comraderie we’ve shown on this thread can spread into positive criticism on mine.

4618

guys i just made the most horrible shake ever:

3 large eggs
4 tablespoons heavy whipping cream
7 ice cubes
some water

I call this the “thought was going to be good but almost made me vomit” shake.

4619

I’m drawing a blank as to how you thought this would be good?..you forgot to add brussel sprouts. :wink:

4620

Man, this is one good thread! I just picked up the Anabolic Solution book, read the first 50 pages of this thread, and am planning on starting the 12-day intro next Monday. Can’t wait! I have a quick question regarding the 30g carb limit for the low-carb days, though. I can see where this would be OK for the average lifter at around 200lbs bodyweight, but I’m 6’7 and weigh 303 (at 18% bf).

Should I eat a few more carbs than that? I’m planning on hitting around 400g/protein and the same amount of fat to get the ratios mentioned in the book and to get the calories to roughly 16 x bodyweight (for losing fat). Of course, any AD tips for a bigger lifter would be appreciated, as this will be my first time through it.

Thanks,
Mike

4621

i have a problem…i finally got to adding more weight to my deadlift…the thing is i can lift the weight pretty easy with my back its that the bar stretches out y hand skin so bad that its comes to the point where i cant make a fist cuz of the numbing pain…i tried gloves but they limit my grip strength…any ideas compadres?

cuz i could definitly add more weight but tthen id only get probably at most 5 sets in.