My Experience On the Anabolic Diet

Nutrition
5582

[quote]krew wrote:
Underestimated wrote:
krew wrote:

Thanks UE. To be honest - this past 2-3weeks i have been super slack on taking my supps…my normal supps that i take are

Fish Oil
Multi
HOT-ROX Extreme
Creatine (which I’ve stopped since the RD but can’t wait to start it again)
Glutamine
Vitamin C

I know that I have to start taking them again - just me being lazy…[/quote]

Your supps will help you on the diet, so you should start taking them and include some BCAA.

[quote]
I’m finding the longer I am on the RD I don’t actually want to eat…That’s why I love my shake/nut combo meal cuz it’s fast and theres no prep…[/quote]

Alas, eating is not pleasurable anymore. Another offkey side effect that can sometimes help on any diet.

You have indeed found the answer to your problem with the RD then the AD. Although you can have weight fluctuations on the AD, it is progressive based on the goals you are eating for. Week to week advancements with some tweaking in between gives this diet a much needed dynamic in the diet world.

Best, UE

5583

[quote]bkmacky9288 wrote:
i dont give a flying fuck about ging over the forum right now…ive read the whole damn thing…i just want some answers because im fucking pissed that i have the energy the fuckin anger out my ass to workout but for the past two weeks my muscles wont fire wtf…

im so pissed right now…my quads wont fire for my deadlifts my tris and shouldetrs wont even wake up for my bench…alright ill take my first breathe since ending my latest shitty workout…the past couple weeks i havnt been eating as much because of my job i havnt had a carb up in about 1 1/2 weeks -2weeks…just let me know if i answered my question[/quote]

bkmacky,

Yes you did. I would carb up immediately. You should carb up every week once adapted, otherwise you are not on the AD. Your missing out on the hormonal cascade that is beneficial to strength training when skipping your carb load(i.e. insulin, testosterone, growth hormone, drop in cortisol, etc.).

Best, UE

5584

[quote]bkmacky9288 wrote:
greekdawg wrote:
bkmacky9288 wrote:

im so pissed right now…my quads wont fire for my deadlifts my tris and shouldetrs wont even wake up for my bench…alright ill take my first breathe since ending my latest shitty workout…the past couple weeks i havnt been eating as much because of my job i havnt had a carb up in about 1 1/2 weeks -2weeks…just let me know if i answered my question
[/quote]
It can be frustrating when you take a step backwards after all that work in the gym. Use it as a learning experience. I think you did answer your question. You need to carb up. Also are you taking omega 3’s? Since I’ve been on 20-25g fish oil my nerves have been firing great.

5585

[quote]Hagar wrote:
bkmacky9288 wrote:
greekdawg wrote:
bkmacky9288 wrote:

im so pissed right now…my quads wont fire for my deadlifts my tris and shouldetrs wont even wake up for my bench…alright ill take my first breathe since ending my latest shitty workout…the past couple weeks i havnt been eating as much because of my job i havnt had a carb up in about 1 1/2 weeks -2weeks…just let me know if i answered my question

It can be frustrating when you take a step backwards after all that work in the gym. Use it as a learning experience. I think you did answer your question. You need to carb up. Also are you taking omega 3’s? Since I’ve been on 20-25g fish oil my nerves have been firing great.
[/quote]

funny you mention that i just ran out …a couple weeks ago…and i keep forgetting to go to walmart!!!

5586

Yep those omega3’s work great for so many things. I’d say Omega 3’s, and BCAA’s are two of the most underrated supplements out there.

5587

I read about the AD well over a year ago, and have considered adopting it a number of times. After following a Paleo-like approach to nutrition since February, I have weaned myself off the tyranny of carbs (and feel better for it) and will begin the AD in 3 weeks (when I return from vacation).

I have read the first 50 pages of this thread, but it seems to grow faster than I can read it, so forgive me if this matter has been dealt with before.

How important are supplements on the AD? Here’s why I ask: After careful consideration, my wife and I have decided to switch over to free-range meats, and possibly cheeses too, which comes at a high price. To offset the costs somewhat, I will be cutting back drastically on supplements; these are the only ones I’ll be consuming in the near future:

  • Whey protein
  • Fish oil
  • Joint health supps (Glucosamine, etc.)
  • Vit D in the Autumn/Winter months
  • Creatine

On a Paleo diet I can get enough vitamins from food not to need any supps, but I’m concerned about achieving this on the AD. I will be eating a lot of veggies for sure, and I plan on eating plenty of fruit during carb ups; is this enough to meet vitamin needs? I know multivits are cheap, but like I said: I’m really cutting down on supplements. Needless to say, BCAAs are waaaay out of the question.

I’m thinking that because the meat I’ll eat will have higher amounts of omega-3s and vitamins A, D and E, that I’ll be OK.

I think DiscHoss mentioned that his supplement bill was much lower on the AD; what are other people’s experiences?

Thanks for the help,

M.

5588

Essential list in order of importance

1/whey protein concentrate

2/Essential AA’s (in powder form)…they are a lot cheaper and include your BCAA’s

3/Fish oil

4/Multivitamin…a good one. I use Doc D’s own brand and it is awesome. there are of course cheaper out there that will do a good job also.

Creatine is unnecessary given the levels of red meat consumption…of course it doesn’t hurt given how cheap it is.

I believe that in some instances the use of PWO carbs can be greatly beneficial depending on circumstances. For bulking I would call it a must and don’t coun’t it toward a daily carb allowance as long as the grams are worked otu appropriately.

The above list is the result of a discussion between me and DH back when I was beginning the AD and I back it completely. Good choice with the AD man…if your lifestyle permits it will yield great results. Good luck.

OMC

[quote]Miserere wrote:
I read about the AD well over a year ago, and have considered adopting it a number of times. After following a Paleo-like approach to nutrition since February, I have weaned myself off the tyranny of carbs (and feel better for it) and will begin the AD in 3 weeks (when I return from vacation).

I have read the first 50 pages of this thread, but it seems to grow faster than I can read it, so forgive me if this matter has been dealt with before.

How important are supplements on the AD? Here’s why I ask: After careful consideration, my wife and I have decided to switch over to free-range meats, and possibly cheeses too, which comes at a high price. To offset the costs somewhat, I will be cutting back drastically on supplements; these are the only ones I’ll be consuming in the near future:

  • Whey protein
  • Fish oil
  • Joint health supps (Glucosamine, etc.)
  • Vit D in the Autumn/Winter months
  • Creatine

On a Paleo diet I can get enough vitamins from food not to need any supps, but I’m concerned about achieving this on the AD. I will be eating a lot of veggies for sure, and I plan on eating plenty of fruit during carb ups; is this enough to meet vitamin needs? I know multivits are cheap, but like I said: I’m really cutting down on supplements. Needless to say, BCAAs are waaaay out of the question.

I’m thinking that because the meat I’ll eat will have higher amounts of omega-3s and vitamins A, D and E, that I’ll be OK.

I think DiscHoss mentioned that his supplement bill was much lower on the AD; what are other people’s experiences?

Thanks for the help,

M.
[/quote]

5589

OMC, thanks for taking the time to respond to my query.

Where do you get your AAs from? Maybe from a site that rhymes with “Hulk Dietician”?

I’m really looking forward to this diet, and not least because I’m on the V-Diet right now :slight_smile: Like I said, I’ve been Paleoing since February, and while I feel good about breaking free from carbs (and I feel good in general), I find the diet lacking as a strength or mass diet. It just seems like a natural step for me to evolve into the AD.

5590

BCAA’s aren’t that much. I just bought 2 336g tubs @ $23 each and use 20 to 35 g a workout.

5591

I would like to add though, that although Creatine isn’t necessary on the AD, studies have shown it to help in post-workout protein assimilation.

So, if you can afford creatine, do it.

AD

[quote]OMC wrote:
Essential list in order of importance

1/whey protein concentrate

2/Essential AA’s (in powder form)…they are a lot cheaper and include your BCAA’s

3/Fish oil

4/Multivitamin…a good one. I use Doc D’s own brand and it is awesome. there are of course cheaper out there that will do a good job also.

Creatine is unnecessary given the levels of red meat consumption…of course it doesn’t hurt given how cheap it is.

I believe that in some instances the use of PWO carbs can be greatly beneficial depending on circumstances. For bulking I would call it a must and don’t coun’t it toward a daily carb allowance as long as the grams are worked otu appropriately.

The above list is the result of a discussion between me and DH back when I was beginning the AD and I back it completely. Good choice with the AD man…if your lifestyle permits it will yield great results. Good luck.

OMC

Miserere wrote:
I read about the AD well over a year ago, and have considered adopting it a number of times. After following a Paleo-like approach to nutrition since February, I have weaned myself off the tyranny of carbs (and feel better for it) and will begin the AD in 3 weeks (when I return from vacation).

I have read the first 50 pages of this thread, but it seems to grow faster than I can read it, so forgive me if this matter has been dealt with before.

How important are supplements on the AD? Here’s why I ask: After careful consideration, my wife and I have decided to switch over to free-range meats, and possibly cheeses too, which comes at a high price. To offset the costs somewhat, I will be cutting back drastically on supplements; these are the only ones I’ll be consuming in the near future:

  • Whey protein
  • Fish oil
  • Joint health supps (Glucosamine, etc.)
  • Vit D in the Autumn/Winter months
  • Creatine

On a Paleo diet I can get enough vitamins from food not to need any supps, but I’m concerned about achieving this on the AD. I will be eating a lot of veggies for sure, and I plan on eating plenty of fruit during carb ups; is this enough to meet vitamin needs? I know multivits are cheap, but like I said: I’m really cutting down on supplements. Needless to say, BCAAs are waaaay out of the question.

I’m thinking that because the meat I’ll eat will have higher amounts of omega-3s and vitamins A, D and E, that I’ll be OK.

I think DiscHoss mentioned that his supplement bill was much lower on the AD; what are other people’s experiences?

Thanks for the help,

M.

[/quote]

5592 
             Hey guys, hope we all had a happy fathers day out there first of all. Second, here's how my first carb up went down.
     Saturday: Macro %'s.
 CHO:41%, FAT:25%, PRO:34%
 Calories:3015, a bit of guesswork on the family dinner, but fairly accurate I believe.
     Sunday: Macro%'s.
 CHO:44%, FAT:35%, PRO:21%
 Calories:4573, 
       Both days a pretty good mix btw the good the bad and the ugly..lol.
    as far as the carbs go.
  Honestly they were pretty good, a few Kashi cookies, and one piece of cake, one ho ho..made up the ugly..
    I was out on both days, one family get together dinner, and one polynesian festival Monte Ray today. 
  I figure not too bad for the first one, the next one will be a lot more regulated/accurate, and solid all the way around. Went up on the cals, and feel pretty good. Looks like the scale is up about 8 pounds after this last meal I just had...wow..
    Oh well let's see how it goes now, I'm dropping cals to 2500 tomorrow, and maybe another 100 each day this week so that should be at 2100 on Friday, and then I'll try to keep the ceiling at around 3000-3400 tops this coming weekend.
     Any thoughts on how I did?
        thanks guys, later,
             ToneBone
5593

Sounds about right. The only thing with powder BCAA’s though is that the taste is fairly vile.

The paleo makes you feel great doesn’t it??

OMC

[quote]Miserere wrote:
OMC, thanks for taking the time to respond to my query.

Where do you get your AAs from? Maybe from a site that rhymes with “Hulk Dietician”?

I’m really looking forward to this diet, and not least because I’m on the V-Diet right now :slight_smile: Like I said, I’ve been Paleoing since February, and while I feel good about breaking free from carbs (and I feel good in general), I find the diet lacking as a strength or mass diet. It just seems like a natural step for me to evolve into the AD.[/quote]

5594

Alright, I’m a newcomer to the forum but have been lifting/dieting for quite some time. I recently ended my athletic career and lost some 75 pounds (in about 6 months time) and sit now at about 224. If I had to guess, as I don’t think I’m going to be getting calipers anytime soon, I’d say I’m at about 10-12% bodyfat, as I can see my abs, but only when flexed. I want to get around 6-8% bodyfat, and then maintain that indefinitely (no mass phase for me).

I’ve been reading about this diet for awhile, and am finally going to try it as I want to lose the layer of fat covering up my midsection. Since my main goal is to lose weight, I am extremely leery of the recommended 18x bodyweight, in terms of calories during the week.

Over the past few months I have been consistently eating around 10x bodyweight with a 50%pro/25car/25%fat ratio. So I figure I’ll go through the 12 days at about 13x bodyweight (around 3200 cals) with 210 grams fat, 300 grams protein and the 30 grams carbs. In addition to following this I will be doing/taking the following:

*3:2 ratio creatine/glutamine 4x daily (between meals, during, post workout)

*15 grams BCAA’s before and after workout

*Drinking 2 gallons of water daily

*Taking green tea capsules (EGCG) for appetite suppression and energy

*EAS Blend of Whey/Casein/Soy Protein

*Pro 32x Multivitamin twice daily

I am new at this, so I’m very open to criticism and suggestions. Feel free to comment. Thanks in advance.

5595

[quote]OMC wrote:
The paleo makes you feel great doesn’t it??[/quote]

So long as I’m not training, yes. No highs, no lows, no hunger; just a craving for fruit and veggies. Not that there’s anything wrong with that :slight_smile:

5596

[quote]stevefinch wrote:
I recently ended my athletic career and lost some 75 pounds (in about 6 months time) and sit now at about 224.[/quote]

Were you a sumo wrestler?

5597 
        Ok, so the weight gain wasn't quite so bad this morning on the scale. I only really went up five pounds. About right I guess. Going with 2500 cals today.
    
      Steve: Congrats on the athletic retirement. I'm no expert but having read the books and gone through the initial phase shift, I can give you my exp.

I was skeptical about the initial calorie amount too, but actually at 3000-3200, that was actually more than I had been taking in before the diet, and I still lost about 4-5 pounds during the transitionary 12 days of low carb.

They want the cals up to make the transition easier on your system I believe, and it def. made it easier for me. I didn’t have a really bad one, only like a half day of really feeling shitty. Anyhow do what you feel like, but you don’t know how you’ll feel til you go through that, so I would at least go with 15XBW.
Just my opinion,
cheers, ToneBone

5598

Hey OMC,

You say post workout carbs are neccesarry for bulking on this? I remember reading many pages back that they say too many carbs will just keep you from primarily using fats for energy.

I’m trying to gain on this diet right now (with a bodybuilding emphasis) using a mid week spike on wednesday and a full day saturday and its working out so far. Why would the pwo carbs be neccessary for bulking and how would you work them into the daily allowances.

5599

[quote]Miserere wrote:
stevefinch wrote:
I recently ended my athletic career and lost some 75 pounds (in about 6 months time) and sit now at about 224.

Were you a sumo wrestler?[/quote]

Haha, no… offensive guard

5600

Has anyone here used a bcaa/glutamine product called ICE? I am using it now but am concerned that whatever they use to flavor this stuff might be bad for the anabolic diet.

At the end of the ingredients I see sucralose, and acesulfame-k. Is this going to cause a problem with the anabolic diet? The product seems to give me a lot of energy but I don’t know if it is the stuff used to flavor or the BCAA. I have never taken another BCAA product before.

5601

Yes I’ve used it and had friends of mine go on it also. It is a good product and is actually advised by CP as a good flavoured source of BCAA’s. Note that CP trains most of his atheletes low carb. It can be a bit pricey and if you can handle it your better off with plain powder. Honestly the ICE is an acquired taste and is hardly enjoyable.

It hsouldn’t get in the way of the diet.
OMC

[quote]bad_mo_fo wrote:
Has anyone here used a bcaa/glutamine product called ICE? I am using it now but am concerned that whatever they use to flavor this stuff might be bad for the anabolic diet.

At the end of the ingredients I see sucralose, and acesulfame-k. Is this going to cause a problem with the anabolic diet? The product seems to give me a lot of energy but I don’t know if it is the stuff used to flavor or the BCAA. I have never taken another BCAA product before.[/quote]