My Experience On the Anabolic Diet

Nutrition
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[quote]Sayjin wrote:
AlphaDragon wrote:

And as for hidden carbs, since Im a creature of habit, all I eat is brocolli , and I dont count the carbs in them per DH’s post since theyre so thermogenic, so hopefully this isnt the problem. I use Biotest Whey and Metabolic Drive, which has 2g CHO per scoop, which I mix with Hood Low Carb milk (3g CHO per serving). At most I have 3 shakes a day, leaving me 15 more carbs which I usually fill with eggs (1g CHO per egg) and almonds (2g net carb per serving).

[/quote]

Sayjin one egg has .6 grams of carbs.
I missed that post about not counting the carbs in broccoli. Your sure about this? If so you’ve you’ve made my day.

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I must stress that he said you dont have to count the carbs in brocolli once youre adapted, but Im going to go revisit his post just to make sure.

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Alright I’m pretty sure I’m in the middle of my crash.

Last night I started feeling light headed and a little loopy. Almost drunk. This morning I played soccer (goalkeeper)and played absolutely awfully with no energy or reaction speed. Right now just getting up makes me feel so weak! And I’m constipated so I took 8gms of fiber, and will take another 16gms later. Jesus I can’t wait to adapt, this is awful! My breath started to smell a little funky last night too-- the beginnings of ketosis?

Hopefully when I adapt my reaction speed/power will improve. I’m a little worried though about the phases of this diet during our preseason and season. We’ll have games on any day of the week (pre/during/post carb up) and I want to be in a state to play any day of the week. I would hate to play during a carbup. Do any other athletes have experiences with this? I

Thanks

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A note to the newbies… watch caffeine intake. Too much can cause problems with energy levels. If you start to feel bad after a few days of high caffeine intake take a break for 2-3 days.

The reason I say this is that even though I know I am completely adapted, and I have no problem running off fats, after about 3 days of high caffeine intake I start feeling really bad. By high caffeine intake I mean a Spike Shooter in the morning (300mg of caffeine) and then another later in the day, totalling 600mg of caffeine for that day.

Plus caffeine can screw with the water levels in your body, and with it being summer, its not going to be good if you start holding water and you have a pool party to go to with 20 hot ass girls there. The effects I’ve noticed from this is at first the caffeine causes me to lose water, then I start holding water like mad after I’ve had caffeine chronically high for 2 or 3 days.

Though it is extremely useful if you haven’t had any for a few days and you want to lose some water weight for something. Then down the caffeine like its going out of style.

Or if you don’t care how you look then more power to you… but generally if your on this site then you do care at some level. So watch the caffeine.

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[quote]Sayjin wrote:
I must stress that he said you dont have to count the carbs in brocolli once youre adapted, but Im going to go revisit his post just to make sure.[/quote]

Honestly, I really wouldn’t worry about greens carbs or pure meat source carbs. As long as you are eating 100 % pure fresh veggies and 100% meat, eggs, etc. (not hot dogs with fillers) the carb amounts are so negligible its not even worth it. They are not carb based foods, now its one thing if you are eating corn, etc. Then ok, that will definitely throw you off.

But if you are eating leafy/fibrous dark green veggies I wouldn’t worry about it.

Think about it, an egg is pure protein and fat. Green veggies are predominantly fiber carbs.

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[quote]greekdawg wrote:
Sayjin wrote:
I must stress that he said you dont have to count the carbs in brocolli once youre adapted, but Im going to go revisit his post just to make sure.

Honestly, I really wouldn’t worry about greens carbs or pure meat source carbs. As long as you are eating 100 % pure fresh veggies and 100% meat, eggs, etc. (not hot dogs with fillers) the carb amounts are so negligible its not even worth it. They are not carb based foods, now its one thing if you are eating corn, etc. Then ok, that will definitely throw you off.

But if you are eating leafy/fibrous dark green veggies I wouldn’t worry about it.

Think about it, an egg is pure protein and fat. Green veggies are predominantly fiber carbs.[/quote]

Good point made. I imagine Frozen Brocolli wouldnt be an issue then? Aside from the whole Frozen/Fresh debate - 2g carbs and 2g fiber per serving, 5 servings per box.

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[quote]solidgk wrote:
Alright I’m pretty sure I’m in the middle of my crash.

Last night I started feeling light headed and a little loopy. Almost drunk. This morning I played soccer (goalkeeper)and played absolutely awfully with no energy or reaction speed. Right now just getting up makes me feel so weak! And I’m constipated so I took 8gms of fiber, and will take another 16gms later. Jesus I can’t wait to adapt, this is awful! My breath started to smell a little funky last night too-- the beginnings of ketosis?

Thanks[/quote]

You shouldn’t be going into ketosis on this diet. I’ve tested numerous times with ketone strips left over from doing bodyopus and never tested positive.

On bodyopus I would test positive since my carbs were super low (under 10g) mon threw friday afternoon. I’m pretty sure your supposed adapt using triglycerides as your primary source of fuel on the AD. Ketone’s are an alternative method of utilizing fatty acids. You can burn a ton of fat in ketosis, but going into it will prolong adaptation.

For your breath you could try a tung scraper. It works great. There’s some nasty shit that can build up on your tung causing bad breath. I got mine at Whole Foods.

For fiber I use Konsyl, a pure psyllium fiber. My plumbing has never been better.

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[quote]eDave wrote:

OK, here goes my second post on this forum (my first was the flax muffin recipe). I’m glad so many have been enjoying these - I’ve made them a daily habit myself. I’m pleased to have made a positive contribution after lurking so long - it’s interesting to see that there’s others who have been lurking for months and rarely posting as well.

Now, I’m curious about this temperature/microwave bit. Logically, if 100C boiling point is OK, and baking is OK (which is going to be even higher temperatures, for longer periods), I don’t see how 60 seconds of microwaving can possibly create as much heat as either of those methods. The muffin isn’t piping hot when it comes out.
UPDATE - I just had to know, so I made another one, and the moment it finished, stuck a meat thermometer in and got a reading of 205F / 96C.

All that said, regardless, while the Omega 3 profile is one of the benefits of the muffins, the good whack of protein and fibre content with negligible carbs - all ready in 60 seconds - are good enough for me, even were the Omega 3’s less beneficial somehow.

BTW, I tried making one earlier today with 2 eggs instead of just one, and it worked out not too badly - ended up taking 1m40s, and next time I’d probably just run it 2 minutes with 2 eggs.

Anybody else have any good variations? I liked the idea about making sandwich-style slices.[/quote]

In response to your first question about baking and higher temperatures:

While yes, you may be baking bread at higher temperatures in the oven the actual bread bakes iternally at the temperature that water boils. That’s why it’s not burnt on the inside, but it is burnt on the outside, hence the “crust”). The inside doesn’t get hotter than 100 celcius.

Now, as far as you putting a thermometer into the muffin that came out of the microwave that unfortunately doesn’t say much due to the unique way that the microwave cooks (from the inside out). Of course the liquid of whatever is in there is going to be at the boiling point since that is the highest it can get to. But the actual oil in the flax seeds (that the radiation waves cooked) could have reached a higher temperature.

Now I’m no expert on microwaves or how long the oil would have to be at a given temperature for it to be destroyed/altered but I would just rather not take my chances with something as precious as my flax seeds. I may be overly cautious in that regard but I rather be safe than sorry.

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[quote]Nariyan wrote:
Cheers for the info. I will now bake the muffins from now on. How do you know that flax oil is safe up to 100 degrees? Just keen to read all the info I can get.

I agree that high heat frying is bad but it has been shown to be ok for numerous oil sources. For instance, the following research shows frying in a not so bad light…

http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=11714374&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus

Then again you do get the flip side too

http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=7846353&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus

Your opinions on this would be greatly appreciated.[/quote]

I read that flax oil is safe up to that temperature on either Udo Erasmus’s website or in his book “Fat’s that heal, Fat’s that kill”

Those studies are basically meaningless cause it fails to mention if the molecular chain of the fatty acids have been altered at all. Just because there are more or less polyunsaturated fat doesn’t mean better or worse. The fats could have been altered by heat and remain unsaturated.

To help you understand: Trans fat (which we all know is bad) is actually polyunsaturated. In fact, some food labels years ago would just throw those fats into the polyunsaturated section. They weren’t lying, it is a polyunsaturated fat. But the the regular “cis” formation of the fatty acid had been changed to a “trans” formation. Making it act more as a saturated fat and a toxin to your body.

I hope I’m being clear.

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[quote]Hagar wrote:

You shouldn’t be going into ketosis on this diet. I’ve tested numerous times with ketone strips left over from doing bodyopus and never tested positive.

On bodyopus I would test positive since my carbs were super low (under 10g) mon threw friday afternoon. I’m pretty sure your supposed adapt using triglycerides as your primary source of fuel on the AD. Ketone’s are an alternative method of utilizing fatty acids. You can burn a ton of fat in ketosis, but going into it will prolong adaptation.

[/quote]

I was just wondering today if “fat adapt” and “enter ketosis” were the same thing.

Since there are those strips to check for ketosis, are there any ways to check if your body is “fat adapted” but not in ketosis? I mean, besides the obvious objective feelings of increased energy/etc.

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[quote]CappedAndPlanIt wrote:
Hagar wrote:

I was just wondering today if “fat adapt” and “enter ketosis” were the same thing.

Since there are those strips to check for ketosis, are there any ways to check if your body is “fat adapted” but not in ketosis? I mean, besides the obvious objective feelings of increased energy/etc.
[/quote]

I also think when your fat adapt you crave less carbs during the low carb days. I know mondays I used to feel a slight sugar crash where I’d get a little shaky. About 5000 something posts ago Disc Hoss said it takes 6 months before you are truely adapted.

Since I did bodyopus for 18 weeks and went directly into the AD 4 months ago, I don’t know where I stand but the transition from bodyopus to the AD was more than easy.

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[quote]Hagar wrote:
You shouldn’t be going into ketosis on this diet. I’ve tested numerous times with ketone strips left over from doing bodyopus and never tested positive.

On bodyopus I would test positive since my carbs were super low (under 10g) mon threw friday afternoon. I’m pretty sure your supposed adapt using triglycerides as your primary source of fuel on the AD. Ketone’s are an alternative method of utilizing fatty acids. You can burn a ton of fat in ketosis, but going into it will prolong adaptation.

For your breath you could try a tung scraper. It works great. There’s some nasty shit that can build up on your tung causing bad breath. I got mine at Whole Foods.

For fiber I use Konsyl, a pure psyllium fiber. My plumbing has never been better.[/quote]

Honestly, I eat little to no carbs at all during the week and I always feel fine. I don’t deliberately try to eat carbs. We are talking like tiny tiny amounts. Maybe the few grams in a few scoops of protein powder, or the few in my green veggies for the day, or my mustard, or low carb ketchup. Either way, its super low.
That is the easiest way for me to keep track, not to eat them. I don’t really want to count calories and/or grams of carbs. Then on the weekend, I load up.

I never have problems with ketosis, bad breath, etc. Perhaps I think I am fat-adapted by now? Also, I think my body just runs better on this type of eating plan. Like I said before, when I eat carbs I crash and go to sleep, I don’t see how people say carbs give you energy.

I think you just have to get used to it, most people are afraid to eat fat on this diet. Which I think is suicide, you need the fat for energy otherwise you will crash because your body has no energy source.

I didn’t carb up today and I just got back from doing some sprints and I feel fine.

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[quote]CappedAndPlanIt wrote:
I was just wondering today if “fat adapt” and “enter ketosis” were the same thing.[/quote]

No.

[quote]Since there are those strips to check for ketosis, are there any ways to check if your body is “fat adapted” but not in ketosis? I mean, besides the obvious objective feelings of increased energy/etc.
[/quote]

“You’ll know when you know.” How many more times does this have to be said?

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[quote]CaliforniaLaw wrote:
CappedAndPlanIt wrote:
I was just wondering today if “fat adapt” and “enter ketosis” were the same thing.

No.

Since there are those strips to check for ketosis, are there any ways to check if your body is “fat adapted” but not in ketosis? I mean, besides the obvious objective feelings of increased energy/etc.

“You’ll know when you know.” How many more times does this have to be said? [/quote]

K.

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[quote]CappedAndPlanIt wrote:
I was just wondering today if “fat adapt” and “enter ketosis” were the same thing.

Since there are those strips to check for ketosis, are there any ways to check if your body is “fat adapted” but not in ketosis? I mean, besides the obvious objective feelings of increased energy/etc.
[/quote]

For curiosity?s sake…
What benefit are you looking for?

Is there something specific you would like to do but cannot do until you become ‘fat-adapted’?

Or would you simply like the confidence of knowing you are progressing sufficiently?

How long have you been using the AD principles?

…just curious

:wink:

peace

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[quote]kasper2133 wrote:
I read through the first 30 pages of this enormuos thread, but I couldn?t find an answer to my question.

You should start around 18xlbs of cals and adjust from there according to what you want. Mass og cut.

But what about cals on the carbups? The same or should you just eat til you are full? If you just go by feel it will be difficult to messure how the progressing is coming along. Any suggestions og guidelines?
[/quote]

Depending on your goals, the CHO-ups can be one of two ways, IMHO:

Lose weight: Same cals/CHO-day as low carb days.

Bulking: Same cals as low carb days but add maybe 15-20% more per meal. Regardless, you want at least 100 cal more per meal than normal.

My .02.

AD

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I still don’t think I’m fat adapted yet as I’m still sluggish and I’m on day 10/15 of the introductory phase. Is it normal that I still haven’t adapted? I haven’t had a crash at all yet, I’m just sluggish and have a bit of a hard time concentrating.

Is it possible that I have been consuming too many carbs? I’ve been getting about 30-35 a day on a 3000-3200 calories/day plan. Any insight would be appreciated.

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[quote]bearmd wrote:
I still don’t think I’m fat adapted yet as I’m still sluggish and I’m on day 10/15 of the introductory phase. Is it normal that I still haven’t adapted?[/quote]

Very normal. You’ll need months until you are truly fat adapted… along the order of 6.

Again, very normal. Whether you get the crash or not is not is probably a function of the volume of work you’re doing at low glycogen levels. The only reason people mention it is so that you know that if you experience one, you don’t need to call your doctor.

Considering this is your transition period, you may want to get that number lower. Dr D. gives the 30 gram limit.

As far as personal insight, I’ll tell you this: 15 days of straight low-carb with lots of exercise volume would suck. In my case, 12 was shitty enough.

Once you get through this stretch, the worst will be behind you. Although take heed to what I wrote earlier, you’ll need MONTHS before you truly adapt.

This ain’t no short-term fix. You have to be on board this diet for the long haul.

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[quote]Bizmark wrote:
So watch the caffeine.[/quote]

Caffeine’s effect on the body is highly individual, so the advice you are giving does not necessarily apply to all - or even most people.

First, caffeine is lipolytic:
http://www.google.com/search?hl=en&client=firefox-a&rls=org.mozilla%3Aen-US%3Aofficial&hs=WD&q=caffeine+free+fatty+acids+site%3A.edu&btnG=Search

So someone following your advice and cutting down on caffeine could slow down his or her rate of fat loss.

Second, for some, caffeine is necessary to get through the day. When I diet at very low cals, I ingest lots of caffeine - usually 2 spike shooters and even some a couple of HOT-ROX. (I do this judiciously and know my body well; DO NOT take anything I am saying as being advice. It’s not. This is simply what I do.)

When I don’t diet, I drink almost no caffeine - just whatever comes in a 12 oz. serving of decaf. Why? Because I don’t need the energy boost.

Third, if you are drinking enough water, caffeine will actually make you shed subcutaneous water, as it’s a diuretic. Now some research has shown that caffeine’s diuretic properties are mitigated by regular caffeine use (i.e., if you use a lot of caf., you won’t lose much additional water).

In any event, I just wanted to make clear that just because one person does not handle caffeine well doesn’t mean that everyone else should follow that person’s advice.

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[quote]ovalpline wrote:
This ain’t no short-term fix. You have to be on board this diet for the long haul.[/quote]

This should be plastered in huge font on every page of this thread. There have been an influx of people who are seeming to say: “I’m going on the AD for 8 weeks. When will I be fat adapted?”

The AD is not a “diet.” It’s a lifestyle - a way of eating. It is very Zen or Tao. This is why the answer to so many questions is, “It depends.” Or, “You’ll know it when you know it.” You can’t pee on a strip to get your answers.

Too many new people are treating it as some short-term fix. I like what “Trib” said earlier: If you’re not going to be on the AD for at least six months, do not even bother. Maybe that should be plastered all over this thread, as well.