I am about 3 weeks post competition and am going back to the AD diet. I am currently 215 (competed at 195) and want to maintain some leanness and gain muscle size. I will update with pics shortly and post my progress every couple of weeks with photos and notes. Here is my base weekly diet, about 3600 kcals.
Meal #1
10 eggs
1 tbls olive oil
Meal #2
3 scoop protein shake
1 tbls flax
Meal #3
12 oz 90% beef
1 cup greens
Meal #4
Same as 2
Meal #5
Same as 2 and 4
Meal #6
12oz 90% beef
1 tbls flax
Breakdown- 375 protein, 210 fat, 40 carb)
Weekend load will be 36 hours with 800-1000 carbs first 24 hours and 500-700 carbs second 12 hours. Any comments welcomed.
I dropped to 2,100 cals a day. Taking 5 gms. of BCAAs in between meals has made a huge difference. Where as at 2,600 cals I felt like I was starving, at 2,100 cals + BCAAs I feel relatively normal.
I’ve lost 11 actual pounds since the start of the AD. (2/24/06). IOW, if you took my fully-loaded or full-depleted scale weight, either would be 11 pounds lower than the beginning fully-loaded or fully-depleted weight.
I’m at a turning point. I could drop ten more pounds and be super ribbed. But after several months of dieting, I am eager to start moving some real weights again. My workouts are intense (as in I put forth much effort), but the weights are Micky Mouse.
I don’t care to be especially lean, and would much rather be at a higher bf% and be strong as hell than be lean, but when I’m on the verge of super leanness, it’s quite the temptation to go there - just for kicks.
I’m of half a mind to just go on the RD or maybe the V-Diet…
After this post I may not have access to a computer, otherwise I’d search through the thread to find the answer I need, as Im sure it here, but I’m hoping that someone could help me out here.
I’ve been on the AD for about a month or a little bit longer for a month. On Wednesday I flew out to LA to stay with a friend until Sunday night, but the options for low carb foods while staying with a family whose primary foods are carb based are slim.
Since Thursday, I’ve been going well over my 30g carb limit and I anticipate it will be that way until Monday until I can get back home. My question is how can I mitigate the damage in this situation? Will I have to do the 12 day induction phase over again, or can I hope back into the 5/2 schedule once I return?
I wont check this most likely until Monday, but any advice would be greatly appreciated
[quote]CaliforniaLaw wrote:
titan strength wrote:
I am about 3 weeks post competition and am going back to the AD diet. I am currently 215 (competed at 195)
How tall are you?
I will update with pics shortly and post my progress every couple of weeks with photos and notes.
It would be awesome to see regular pics of a bodybuilder doing a bulk on the AD. I hope you follow-through with this.[/quote]
CaliforniaLAw,
I am about 5’9-5’10. As soon as I get some time I will post contest pics (from May 5th) and then will post my current status (about 20 pounds heavier). I am curious to see how this goes as well. I think I can add some good muscle and minimal fat while on the AD diet. Thanks for the inquiry.
[quote]qbawler311 wrote:
I have been on the AD for three days now everything is going good. People have been telling me that this diet will raise my Cholesterol levels and if on it long term will put me in a higher risk of heart related problems? Can anyone point me to information proving or disproving these accusations?[/quote]
Be careful about who you take advice from here, because many people have never even read his book, or they just try to re-invent his diet or perhaps they just have poor reading comprehension skills. You should really read the book and then start the diet. He answers your questions in it.
[quote]Julius_Caesar wrote:
Be careful about who you take advice from here, because many people have never even read his book, or they just try to re-invent his diet or perhaps they just have poor reading comprehension skills. You should really read the book and then start the diet. He answers your questions in it.
[/quote]
One should always be careful when accepting advice. Perhaps taking your advice with a grain of salt is first in order: (1) you are weight stable (2) you don’t even like the food or the diet set-up.
Here’s the thing, Dr. D does answer essentially every trouble-shooting question in the book. However, he necessarily does not answer questions literally. The diet is meant to be individualized… personalized, really.
To say that people are reinventing his diet is just not accurate. Maybe if you experimented with the diet a little more you wouldn’t be in your current predicament. No offense, of course… just stay open-minded and give things some trial-runs.
[quote]ovalpline wrote:
Julius_Caesar wrote:
Be careful about who you take advice from here, because many people have never even read his book, or they just try to re-invent his diet or perhaps they just have poor reading comprehension skills. You should really read the book and then start the diet. He answers your questions in it.
One should always be careful when accepting advice. Perhaps taking your advice with a grain of salt is first in order: (1) you are weight stable (2) you don’t even like the food or the diet set-up.
Here’s the thing, Dr. D does answer essentially every trouble-shooting question in the book. However, he necessarily does not answer questions literally. The diet is meant to be individualized… personalized, really.
To say that people are reinventing his diet is just not accurate. Maybe if you experimented with the diet a little more you wouldn’t be in your current predicament. No offense, of course… just stay open-minded and give things some trial-runs.[/quote]
For anybody that has bought any material from metabolicdiet.com, Dr. D. has some great troubleshooting guides that help personalize the diet. The site is also full of other FAQ sections for living the lifestyle and a bunch of sample diets.
What the hell, I seem to be on a rebound from my crash-days past week.
Had a good carbup, a lot of brown rice and some fruit, and a pizza and some beers thrown in for fun. Felt great yesterday, have to do some work today but still decided to go out and party for a couple of hours.
I hope this energy lasts, but I’m sticking with my plan of taking it easy this week. Starting tuesday I think I have got the time to re-schedule my diet/training/… as a whole, and make some planning. I think I need to set rather measurable goals, because ‘getting lean’’ and/or ‘getting bigger’ don’t really cut it anymore.
For starters I’ve picked up my fitday.com account, I’ll start logging again starting tuesday or wednesday, might be interesting.
Well the diet plan will obviously be fit to the AD-lifestyle … it’s just training that I’m worried about. I want to start seeing some real measurable progress.
Also, check in later today for a short update on bad lifestyle choices. I will be attending some festivals/concerts abroad this summer, and they’ll fuck up my diet
One should always be careful when accepting advice. Perhaps taking your advice with a grain of salt is first in order: (1) you are weight stable (2) you don’t even like the food or the diet set-up.
Here’s the thing, Dr. D does answer essentially every trouble-shooting question in the book. However, he necessarily does not answer questions literally. The diet is meant to be individualized… personalized, really.
To say that people are reinventing his diet is just not accurate. Maybe if you experimented with the diet a little more you wouldn’t be in your current predicament. No offense, of course… just stay open-minded and give things some trial-runs.[/quote]
Where did you get the idea that I am weight stable? I have lost probably 30 pounds on this diet. The only thing that I have a hard time doing on this diet is seeing a six pack. And yes I get tired of low carb foods after 7 months of doing it, but who wouldn’t? Men in general like variety whether it comes to who you fuck or what you eat.
As for the advice that I gave him, I think that reading the book is the best that anyone can give.
I have posted contest pics in the performance photos section for anyone who wishes to look. I am going to be updating my progress from here throughout my offseason using the AD diet. I have also posted my base plan for the diet which will begin on 5/21 with the 12 day shift phase.
One should always be careful when accepting advice. Perhaps taking your advice with a grain of salt is first in order: (1) you are weight stable (2) you don’t even like the food or the diet set-up.
Here’s the thing, Dr. D does answer essentially every trouble-shooting question in the book. However, he necessarily does not answer questions literally. The diet is meant to be individualized… personalized, really.
To say that people are reinventing his diet is just not accurate. Maybe if you experimented with the diet a little more you wouldn’t be in your current predicament. No offense, of course… just stay open-minded and give things some trial-runs.
Where did you get the idea that I am weight stable? I have lost probably 30 pounds on this diet. The only thing that I have a hard time doing on this diet is seeing a six pack. And yes I get tired of low carb foods after 7 months of doing it, but who wouldn’t? Men in general like variety whether it comes to who you fuck or what you eat.
As for the advice that I gave him, I think that reading the book is the best that anyone can give.
[/quote]
true true but me personally after 9 months, STILL love grabbing red meat with my bare hands and ripping it apart as i eat it…also ive started stuffing peppers with beef and tuna and scrambles eggs…good shit. be creative dammit
i found a nifty trend ive been falling into on this diet…on saturdays im horribly prone to violence and massive aggression…ususally things dont bother me but the little things set me off…i dont worry about as long as i dont swing on my mother or girlfriend i think its safe to say im still sane
[quote]Julius_Caesar wrote:
Where did you get the idea that I am weight stable? I have lost probably 30 pounds on this diet. The only thing that I have a hard time doing on this diet is seeing a six pack. And yes I get tired of low carb foods after 7 months of doing it, but who wouldn’t? Men in general like variety whether it comes to who you fuck or what you eat.
As for the advice that I gave him, I think that reading the book is the best that anyone can give.
[/quote]
By weight-stable, I meant CURRENTLY weight stable. You, yourself, gave me the idea a couple pages back. And you just reiterated it. I don’t remember the specifics, but I think you also mentioned not being able to bulk w/o putting on fat or just putting on fat too easily in general.
Not questioning the advice about reading the book. Just questioning your assessment of the other forum contributors, and as a corollary, your personal understanding of the diet. After all, you (currently) are not getting the results you want.
[quote]bkmacky9288 wrote:
i found a nifty trend ive been falling into on this diet…on saturdays im horribly prone to violence and massive aggression…ususally things dont bother me but the little things set me off…i dont worry about as long as i dont swing on my mother or girlfriend i think its safe to say im still sane[/quote]
LOL… if I remember correctly, you are dieting. Caloric restriction can definitely make one edgy.
I was actually getting all sorts of mood and energy issues on the AD even w/o the caloric restriction. I had toyed around with the carb-loads, caloric levels, etc to no avail.
Christian Thibadeau told me that I had probably adapted to the low-carb diet and that I probably could use a transition off the diet (as these issues are known to occur with some individuals on long-term low carb or cyclical diets).
I’m currently transitioning off the AD and already feeling better. Not to vilify the AD or put ideas in your head, but be aware of how your nutrition makes you feel with various caloric levels, food choices, etc. The AD definitely taught me a lot in this regard and I’m very thankful.
[quote]ovalpline wrote:
bkmacky9288 wrote:
i found a nifty trend ive been falling into on this diet…on saturdays im horribly prone to violence and massive aggression…ususally things dont bother me but the little things set me off…i dont worry about as long as i dont swing on my mother or girlfriend i think its safe to say im still sane
LOL… if I remember correctly, you are dieting. Caloric restriction can definitely make one edgy.
I was actually getting all sorts of mood and energy issues on the AD even w/o the caloric restriction. I had toyed around with the carb-loads, caloric levels, etc to no avail.
Christian Thibadeau told me that I had probably adapted to the low-carb diet and that I probably could use a transition off the diet (as these issues are known to occur with some individuals on long-term low carb or cyclical diets).
I’m currently transitioning off the AD and already feeling better. Not to vilify the AD or put ideas in your head, but be aware of how your nutrition makes you feel with various caloric levels, food choices, etc. The AD definitely taught me a lot in this regard and I’m very thankful.[/quote]
well currently everyone has convinced me to get stronger before leaning out…and i agree so for the past few weeks ive been eating without monitor my workout days and carb loads…and i go RD on non training & non-carb days.
But its not bad. I look a lot stronger than i am but its not fat or anything i guess its just mass i need to start working into or something because ive been adding weight weekly and a rough estimate of my calories is about 22-2500 on workout days…but anyways its no big deal for me being aggressive, i like it im too mildly mannered sometimes
Yeah, me too was trying to get stonger/bigger … same kind of schedule - no monitoring on the workout days and the carbups, RD-style on off-days.
But I feel like I have to look at it all again. Feeling weak - overslept again today…
Still don’t know where it will take me, felt great on the carbup day, saturday. Yesterday, back to AD-food, got hungry quite often, felt ok though, but had some aches ( headache, a sting in my neck, etc … ). Think I overdid it a bit maybe, I’m often very sore the last couple of weeks. Not muscle-sore per se … also my joints acting up a bit …
So that’s why I’m going to re-organize. Still love the AD, it has given me the headstart I needed. But I think I need to customize it a bit more…I might need a bit more carbs to recover after workouts …
have you followed the AD before or just starting it?
I’m curious about gaining muscle on this diet. I am about 5’4" and 175 and would like to get as close as possible to the 200 mark while staying fairly lean.
I recently came off of the Velocity diet and chose to transition into the Anabolic diet. With the Velocity diet already being low and carbs and in calories, how important is it that I start the 2 week induction phase with calories as high as 18xBW?
During the 2 week induction, I just raised my calories by 200 each week and continue to do so until I reach my desired intake, ie, cut, bulk or maintain. I was also thinking that once I reach my desired calorie intake, I may redo the induction phase. I wanted to get everyone’s thoughts on this. I appreciate your time.
