[quote]derek wrote:
Just posting a link to relevant articles for y’all.[/quote]
Good stuff. Here’s one from Lyle McDonald on optimizing the carb-up:
http://www.thinkmuscle.com/articles/mcdonald/carb-up-and-ketogenic-diet.htm
[quote]CaliforniaLaw wrote:
derek wrote:
Just posting a link to relevant articles for y’all.
Good stuff. Here’s one from Lyle McDonald on optimizing the carb-up:
http://www.thinkmuscle.com/articles/mcdonald/carb-up-and-ketogenic-diet.htm[/quote]
Good read. I got to say though nothing like the Duchaine carb ups. They worked really good for me even though their a pain in the ass. I don’t have the AD carb ups down in fact I put on too much fat but its all a learning experience. I plan on staying on this diet for a while. Lets see how I do on 340g pro and 180g fat a day. I might even have to cut down more for a few weeks so I can fit back in my favorite pants. Ah shit, I hate it when I screw up.
Hey all,
started the AD today and it went smooth. I topped off at 3037 calories.
My macro breakdown went pretty good I think, it was 5%CHO, 65%FAT, 30%PRO.
Total CHO: 33.4gms
Total PRO: 226.gms
Total FAT: 220.gms
Without getting into all the food meal breakdowns, for the day I went with:
ground beef @80%fat, cottage cheese ff, american cheese, cheddar cubes, eggs, spinach, extra virgin olive oil, bacon, smart balance omega 3 peanut butter, heavy whipping cream, whey pro shake. I tossed down about 8-9 high dose fish caps, and flax too. That about sums it up,
What do you guys think of the first day? I think I kept it pretty good....Felt great, did some side work for about 5 hours, felt a little lightheaded for a short time around the end of the afternoon, but that passed pretty quickly.
I got 11 days to go...lol.
Can't wait to phase shift..
goodbye carb burnin, hello eskimo whale blubba burnin..lol! YEAH!
See ya, special thanks to Disc Hoss for all the help. What a guy..
ToneBone
Hello everyone,
I started anabolic diet 2 weeks ago today and just finished my first weekend carb load. I train primarily for strength and as promised my Monday morning workout after the carb load was awesome!
I lost a little bit of strength during the two week introduction but it all came back and then some after the carb load. I kept the carb meals pretty clean with the exception of Saturday night where I ate damn near a gallon of ice cream and almost threw up.
This weekend I am going to try to limit that almost throwing up desert to a more under control portion or even 2 if it is small enough.
A couple of things that help me out on this diet are eating plenty of fish oil, olive oil, steak, and eggs. For my carb load I ate a ton of oatmeal mixed with bananas and walnuts and potato fried up in olive oil.
I think it is import to note that after going the two weeks without the carbs I didn’t even want to do the carb load and when I did do the carb load it was miserable. I had acid reflux all day and I was like a zombie. Thank god I don’t need to do that again for 5 more days (Never thought I would write that… 
)
Hey guy, sounds like you're on your way. The only thing I might change if I were you would be to keep a little "tighter lid" on your carb up.
Everything I have read and heard from Disc Hoss and Mauro is to keep the carb up cleaner and maybe some fruit/veggie to go along with the brown rice/sweet potatoe etc. At the worst I would go 75 good/ 25% junk if you have to have the crap food…
I’m no expert but I do pay very close attention to what the pro’s say… good luck I’m right behind you bro…ToneBone
[quote]Hagar wrote:
Good read. I got to say though nothing like the Duchaine carb ups. They worked really good for me even though their a pain in the ass. I don’t have the AD carb ups down in fact I put on too much fat but its all a learning experience. I plan on staying on this diet for a while. Lets see how I do on 340g pro and 180g fat a day. I might even have to cut down more for a few weeks so I can fit back in my favorite pants. Ah shit, I hate it when I screw up.[/quote]
Interesting stuff. I’m going to stay low-carb for a long time, so if I make a mistake, I view it as a learning experience. Take the longer view.
I can mix fat and carbs pretty well, so “cheat” foods are okay for me. This past weekended, though, I did the following:
Friday: BBQ rips, corn bread, mac 'n cheese, etc. I worked (desk job) for a while and then took a nap. I woke up sweating like a pig. Eating like this really boosts my short-term metabolic rate, and I sweat like crazy. I got a nice pump and good vascularity. Still, I felt like my body was fighting to detox itself and assimilate the nutrients.
Saturday: I used just carb sources (i.e., no mixing of fat and carbs) - lots of angel food cake, fruit, and fat-free yogurt. I felt much more energized. I was bouncing off the walls as if I had too much caffeine or had a great alcoholic buzz (the great feeling you have before you get drunk and drink; ugh, alcohol is bad stuff). I didn’t have that strange my-body-is-fighting-the-food feeling. Plus, there are worse fates than eating angel food cake. 
This weekend I’m going to stick with the angel food cake, fruit, and yogurt for the most part. I always give myself a nice cheat meal, as I enjoy trying new desserts. But I won’t be mixing fat and carbs like I have every other carb-up.
[quote]CaliforniaLaw wrote:
Hagar wrote:
Interesting stuff. I’m going to stay low-carb for a long time, so if I make a mistake, I view it as a learning experience. Take the longer view.
I can mix fat and carbs pretty well, so “cheat” foods are okay for me. This past weekended, though, I did the following:
Friday: BBQ rips, corn bread, mac 'n cheese, etc. I worked (desk job) for a while and then took a nap. I woke up sweating like a pig. Eating like this really boosts my short-term metabolic rate, and I sweat like crazy. I got a nice pump and good vascularity. Still, I felt like my body was fighting to detox itself and assimilate the nutrients.
Saturday: I used just carb sources (i.e., no mixing of fat and carbs) - lots of angel food cake, fruit, and fat-free yogurt. I felt much more energized. I was bouncing off the walls as if I had too much caffeine or had a great alcoholic buzz (the great feeling you have before you get drunk and drink; ugh, alcohol is bad stuff). I didn’t have that strange my-body-is-fighting-the-food feeling. Plus, there are worse fates than eating angel food cake.
This weekend I’m going to stick with the angel food cake, fruit, and yogurt for the most part. I always give myself a nice cheat meal, as I enjoy trying new desserts. But I won’t be mixing fat and carbs like I have every other carb-up.[/quote]
Keep us posted on how your low fat carbup goes this weekend. I think I’m going to stick with a moderate fat cab ratio like I did this week end. With the Duchaine carb ups I took in a huge amount of carbs on the weekends and still burned fat. On the AD I don’t feel like I get as depleted so it takes less carbs to spill over into fat gain.
Hey all,
2nd day on the AD. And I notice some nice subtle things, for one, I did my whey/crea/fish/etc pre-wkout shake, no carbs obviously, and took a stim,(caffeine/green tea), and noticed I felt a lot more mellow energy than when I do a stim with carb/pro pre-wkot shakes…don’t know if that is for a specific reason, but worth noting IMO. Also I feel really relaxed after todays workout, not lethargic or exhausted as usually is the case to an extent when eating carbs…
Just letting the folks know what I'm noticing. So I'm really happy with this so far. I do have to get a lower carb pro powder mix as mine,(Optimum Nutrition), has 4gm carb per scoop with 24gm protein. So that is limiting my other veggie/fruit sources a little too much. I want to get those in for the vitamin/mineral content they possess.
Otherwise the ratios are looking great, went to 33gms carb yesterday, but ratio wise was right at 5% for the day with the fats and protein contents all added up.
Found a great price at walmart for fish caps too. Ten bucks and I got high dose "Rexall" fish oil, which has 740mg/serving of Omega 3, in two caps. 240 caps in the bottle. You can't beat that for high fish cap consumption eh?
Haven't noticed any particularly obvious body comp changes yet, but only 2nd day.
thanks for everyone here and all their input.
ToneBone out.....
[quote]Hagar wrote:
Keep us posted on how your low fat carbup goes this weekend. I think I’m going to stick with a moderate fat cab ratio like I did this week end. With the Duchaine carb ups I took in a huge amount of carbs on the weekends and still burned fat. On the AD I don’t feel like I get as depleted so it takes less carbs to spill over into fat gain. [/quote]
I get mad depleted. If anything, I need to do 100 grams on Wednesdays. Here’s my training schedule: jiu jitsu 4-5 hours a week, lifting 3-4 hours per week (three workouts: one heavy after the carb-up, one conditioning based mid-week, one lighter end of the week), hiking 3 hours a week (run hills after the carb-up, go high intensity aerobic mid-week, go aerobic end of the week). Plus, I walk pretty much everywhere - 2-3 miles at least each day.
It’s a testament to the AD that I have not lost muscle while having a pretty high training volume and eating low calories.
Last week and a couple of weeks before that, I ate about 100 grams of carbs in the mid-week evening. I think I’m going to do that this week, too. It seemed to let me elevate the intensity of my later-week training while also keeping me burning fat.
[quote]CaliforniaLaw wrote:
I get mad depleted. If anything, I need to do 100 grams on Wednesdays. Here’s my training schedule: jiu jitsu 4-5 hours a week, lifting 3-4 hours per week (three workouts: one heavy after the carb-up, one conditioning based mid-week, one lighter end of the week), hiking 3 hours a week (run hills after the carb-up, go high intensity aerobic mid-week, go aerobic end of the week). Plus, I walk pretty much everywhere - 2-3 miles at least each day.
It’s a testament to the AD that I have not lost muscle while having a pretty high training volume and eating low calories.
Last week and a couple of weeks before that, I ate about 100 grams of carbs in the mid-week evening. I think I’m going to do that this week, too. It seemed to let me elevate the intensity of my later-week training while also keeping me burning fat.[/quote]
Wow thats a lot. I was running on the tread mill and hiking on my non lifting days, but I developed a problem with my right knee 2 months ago. I can squat and do the leg press with no pain but if I walk too much it starts to hurt a little.
It felt better a month ago so I went for a short run. Guess it wasn’t healed because after that I had to wear a knee brace. I like to have some cardo endurance because It helps my workouts and overall energy level. At least I’m getting stronger in the gym.
Well, day 4/15 on my initial transition phase. Had a squat workout today which didn’t go so great. I got up to what was supposed to be my last warm-up set at 405 and after I finished lifting it I felt as if a train had hit me.
I’m not sure if it’s the lack of carbs or that I’m over trained (been going heavy past 4 weeks) but I don’t normally overtrain this fast. I guess I’ll find out on wednesday bench session, although if I finish this week, next week will be excellent for a deload then I’ll have my first carb up.
Does anyone recommend taking Surge post workout on the keto days? Three scoops yield 46g of carbs which I know is over the daily limit but thought it may be acceptable within 30 minutes after lifting. Any ideas? Thanks
[quote]josh_67 wrote:
Does anyone recommend taking Surge post workout on the keto days? Three scoops yield 46g of carbs which I know is over the daily limit but thought it may be acceptable within 30 minutes after lifting. Any ideas? Thanks [/quote]
I wouldn’t.
[quote]Tiribulus wrote:
josh_67 wrote:
Does anyone recommend taking Surge post workout on the keto days? Three scoops yield 46g of carbs which I know is over the daily limit but thought it may be acceptable within 30 minutes after lifting. Any ideas? Thanks
I wouldn’t.[/quote]
…that’s Tirib’s way of saying…
NO!
He’s so soft-spoken -that Cad
Seriously though…unless you’ve been on the AD for quite sometime (6-9 mo’s) and have your tolerances all dialed in…it’s not a good idea.
Dr DiPas has stated that for some who just can’t function on restricted carbs there are alternatives to consider. But one cannot possibly know this unless they have gone through the strict assessment phase first.
The Anabolic Solution lays out these alternatives and the systematic plan of assessment after the 3-6 month mark of the diet.
peace
[quote]Pauli D wrote:
Tiribulus wrote:
josh_67 wrote:
Does anyone recommend taking Surge post workout on the keto days? Three scoops yield 46g of carbs which I know is over the daily limit but thought it may be acceptable within 30 minutes after lifting. Any ideas? Thanks
I wouldn’t.
…that’s Tirib’s way of saying…
NO!
He’s so soft-spoken -that Cad
Seriously though…unless you’ve been on the AD for quite sometime (6-9 mo’s) and have your tolerances all dialed in…it’s not a good idea.
Dr DiPas has stated that for some who just can’t function on restricted carbs there are alternatives to consider. But one cannot possibly know this unless they have gone through the strict assessment phase first.
The Anabolic Solution lays out these alternatives and the systematic plan of assessment after the 3-6 month mark of the diet.
peace [/quote]
Thanks. I guess I’ll just stick with my 30g Whey Isolate with one teaspoon Fish Oil for now.
Well I had a good strong workout today. I think uping my protein to 2 grams per pound of lean body weight (340g) and lowering my fat intake to 180g per day might be the way to go for me.
[quote]josh_67 wrote:
Does anyone recommend taking Surge post workout on the keto days? Three scoops yield 46g of carbs which I know is over the daily limit but thought it may be acceptable within 30 minutes after lifting. Any ideas? Thanks [/quote]
You can take a whole bunch of glutamine to replenish glycogen but post workout carbs defeat the purpose of the AD. You still get an insulin response with proteins like whey. If you have post workout carbs you blunt the release of IGF1 and growth hormone. The AD works so well because it lets these anabolic hormones stay at higher levels.
Hey dudes,
I have a quick question regarding carbs and fiber.
Do you guys count carbs minus all the dietary fiber to get a carb count on some foods?
I was curious how difft. folks approach that. Mauro says that don't have to count insoluble, that's a given, but says soluble is good for half the amount, in other words say you have on the label:
Carbs: 14 grams
soluble: 7grams
ok, that's good for 14-3.5=10.5 total.
But what do you guys do when the label doesn't differentiate between the two difft types of fiber?
like say:
Carbs: 14 gm
Dietary fiber: 6 gm
What do you do when not sure how much is insol vs. sol???
Hope this post aint too anal...lol.
regards dudes,
TB
I guess sometimes and stay on the higher side to be safe, but you can do a search on the internet and find the exact ratios.
Here is my menu for today if anyone wants to critique it.
M1:
3 large eggs
2 slices nat. cheddar
1 tablespoon oo
1 very small onion
2 cloves garlic
M2:
6 oz. ground turkey
1 slice muenster
1 flax muffin
1 cup broccoli
M3:
6 oz. top round steak
1 tablespoon oo
1 tablespoon grapeseed oil
3 cups spinach
M4:(post w/o)
1 scoop hyrolyzed whey
10 g l-glutamin
5 g creatine
M5:
6 oz. ground turkey
1 slice nat. cheddar
1 flax muffin
1 cup cauliflower
M6:(shake)
12 ounces Hood milk
2 tablespoons natty pb
1 tablespoon grapeseed oil
1 scoop banana MD(low carb of course)
I also take 10-15 fish caps a day.
Also, if you make the flax muffin in a small bowl and cut it down the center the long way you can use just like a bun for your ground meat