My Experience On the Anabolic Diet

Nutrition
5642

[quote]bkmacky9288 wrote:
krew wrote:
Brant_Drake wrote:
The anabolic diet is great for losing weight too, don’t forget that. Just follow the cutting instructions. Feeling like crap isn’t an optimal way to reach your goals.

. . . unless you want to be emo.

yah the more I think about it the more I want to switch to the AD…
more food = a happier Kari!

emo = ?? i’m a little slow…haha…should I know what this means

emo kids are the fags that are all gender confused…the boys wear tight ass jeans that make there balls disintagrate as they rub against the fabric bringing them closer to being a woman…the the chicks look like dykes for the most part and not the kind any guy would pay to seee…only to accidently catch in a parked vehicle for free[/quote]

ohh…ok…never heard of that before…but…what does that have to do with me feeling like crap while on the RD? just wondering…haha…

5643

[quote]s.girl wrote:
krew wrote:
Brant_Drake wrote:
The anabolic diet is great for losing weight too, don’t forget that. Just follow the cutting instructions. Feeling like crap isn’t an optimal way to reach your goals.

. . . unless you want to be emo.

yah the more I think about it the more I want to switch to the AD…
more food = a happier Kari!

emo = ?? i’m a little slow…haha…should I know what this means

Krew, I’m near the same stats as you. I’m 5’7 and was 143 lbs. and 18-19% bodyfat before my carb up. I’m on my third week following the AD and simply keeping around a 1000 calorie deficit a day (2 lbs a week). My calories usually range between 1200 and 1800.

I figured this was the best combo for me between the AD, radical diet, get shredded etc. I feel great with a ton of energy and I’m not usually hungry. I’m definitely getting leaner. I find that when I do too much (too low calories or too much activity) my body desperately holds on to fat.
[/quote]

s.girl - how long have you been on the AD for? have you lost much fat?

what does your current diet look like?

5644

[quote]stevefinch wrote:
I am curious if it’s alright to have a pwo shake with 1 or 2 tbsp’s of evoo at around 9pm as my last meal . I know this diet is different, but it just seems so backwards to do this as in 2 hours late I’ll be sleeping.[/quote]

Yeah, eating right before bed is a great idea. I usually take some ZMA’s on an empty stomach, then 45-60 minutes later take 5g glutamine, 1g vit C, 5g flaxseed oil, half a bag of spinach with EVOO, and a tub of full-fat cottage cheese.

Edit: On the carb-up days, I switch the spinach for a baked potato, or five.

I’ve found that going to bed with a full stomach helps me fall asleep faster, and I’m hungrier when I wake up in the morning.

5645

I am on day 3 of the AD. Here’s my diet from yesterday. I am 200lbs and cutting. Any comments concerning food choices, etc., are greatly appreciated.

The macros are Calories/Fat/Carbs/Prot

Bacon (2 slices) serving 80 7 0 4
Butter 36 4 0 0
4 Eggs x-large 320 20 1 28
Metamucil (1teaspoon) 8 0 5 0
Sausage 250 24 0 9
New York Steak 438 18 0 65
Provolone Cheese 100 8 0 7
Cauliflower, raw 14 0 3 1
Olive Oil 80 9 0 0
Salmon 243 11 1 34
Broccoli 42 0 7 5
Whey Protein 220 2 4 46
Olive Oil 120 14 0 0
Heavy Whipping Cream 400 40 0 0
Taco Seasoning 45 0 9 0
Shredded Cheddar/Jack 110 9 0 6
Ground Beef (96%) 225 7 0 38
Sour cream 31 3 1 0
Omega 3-6-9 Oil 126 14 1 1
Fish Oil 120 12 1 1
Cream, 10 1 0 0
Totals 3018k 202g/f 32g/c 245g/p
or 63%f, 34%p and 3%c

Thanks.

5646

[quote]Brant_Drake wrote:
stevefinch wrote:
I am curious if it’s alright to have a pwo shake with 1 or 2 tbsp’s of evoo at around 9pm as my last meal . I know this diet is different, but it just seems so backwards to do this as in 2 hours late I’ll be sleeping.

Yeah, eating right before bed is a great idea. I usually take some ZMA’s on an empty stomach, then 45-60 minutes later take 5g glutamine, 1g vit C, 5g flaxseed oil, half a bag of spinach with EVOO, and a tub of full-fat cottage cheese.

Edit: On the carb-up days, I switch the spinach for a baked potato, or five.

I’ve found that going to bed with a full stomach helps me fall asleep faster, and I’m hungrier when I wake up in the morning.[/quote]

Ah, okay… I’m only on day 3 of the diet and have crazy amounts of energy and I’m only eating 13x bodyweight. I’m having trouble falling asleep at night and was worried it may be from having that last meal around 9-930. I’ll probably just limit my carbs for the rest of the day and then when it nighttime just eat 20-25 carbs.

And damn, an entire TUB of full fat cottage cheese, you must be bulking?!?!

5647

[quote]tufnutz wrote:
I am on day 3 of the AD. Here’s my diet from yesterday. I am 200lbs and cutting. Any comments concerning food choices, etc., are greatly appreciated.

The macros are Calories/Fat/Carbs/Prot

Bacon (2 slices) serving 80 7 0 4
Butter 36 4 0 0
4 Eggs x-large 320 20 1 28
Metamucil (1teaspoon) 8 0 5 0
Sausage 250 24 0 9
New York Steak 438 18 0 65
Provolone Cheese 100 8 0 7
Cauliflower, raw 14 0 3 1
Olive Oil 80 9 0 0
Salmon 243 11 1 34
Broccoli 42 0 7 5
Whey Protein 220 2 4 46
Olive Oil 120 14 0 0
Heavy Whipping Cream 400 40 0 0
Taco Seasoning 45 0 9 0
Shredded Cheddar/Jack 110 9 0 6
Ground Beef (96%) 225 7 0 38
Sour cream 31 3 1 0
Omega 3-6-9 Oil 126 14 1 1
Fish Oil 120 12 1 1
Cream, 10 1 0 0
Totals 3018k 202g/f 32g/c 245g/p
or 63%f, 34%p and 3%c

Thanks.

[/quote]

You could get some Konisyl for diabetics or pure pysillum husk instead of the Metamucil which has added sugars. You can use more and it’ll save you on the carbs a bit.

5648

[quote]stevefinch wrote:
And damn, an entire TUB of full fat cottage cheese, you must be bulking?!?![/quote]

Haha, yeah. I’m shooting for 265 by the end of the year and 290 by the end of 2008, and 300 by summer '09. Luckily I am an overworked double major with a demanding job. It’s amazing the kind of progress you can make when you banish all thoughts of a social life.

5649

[quote]tufnutz wrote:
I am on day 3 of the AD. Here’s my diet from yesterday. I am 200lbs and cutting. Any comments concerning food choices, etc., are greatly appreciated.

The macros are Calories/Fat/Carbs/Prot

Bacon (2 slices) serving 80 7 0 4
Butter 36 4 0 0
4 Eggs x-large 320 20 1 28
Metamucil (1teaspoon) 8 0 5 0
Sausage 250 24 0 9
New York Steak 438 18 0 65
Provolone Cheese 100 8 0 7
Cauliflower, raw 14 0 3 1
Olive Oil 80 9 0 0
Salmon 243 11 1 34
Broccoli 42 0 7 5
Whey Protein 220 2 4 46
Olive Oil 120 14 0 0
Heavy Whipping Cream 400 40 0 0
Taco Seasoning 45 0 9 0
Shredded Cheddar/Jack 110 9 0 6
Ground Beef (96%) 225 7 0 38
Sour cream 31 3 1 0
Omega 3-6-9 Oil 126 14 1 1
Fish Oil 120 12 1 1
Cream, 10 1 0 0
Totals 3018k 202g/f 32g/c 245g/p
or 63%f, 34%p and 3%c

Thanks.

[/quote]

you should also spend your carbs on more veggies not 9 grams on taco seasoning which probably has sugar/maltodextrin/dextrose. You can buy seasoning with just spices like paprika, cumin, cayene etc… for that stuff

5650

[quote]s.girl - how long have you been on the AD for? have you lost much fat?

what does your current diet look like?
[/quote]

This is only my 3rd week on the AD. Prior to eating pretty crapy the past month, I had been dieting down eating high protein, moderate fat and pretty much no carbs except veggies and incidentals in eggs and protein powder along with PWO Surge. I did lose fat without losing muscle but felt horrible all of the time, especially on off days when I didnt get any Surge.

During that time I also noticed I made the most progress after cheating wtih higher carbs. I recently kept trying to go back to my diet but had no energy to the point it was severely interfering with my job and school.

I then found this thread, which I am so thankful for, and realized i was giving myself just enough carbs to keep my body burning carbs for fuel and severely restricting them.

After about 3-4 days doing AD I crashed pretty hard (literally felt like i had the flu and sat in a chair all day) and since then I have had more energy than I can remember in a long time. I don’t know exactly how much fat I’ve lost, but the fat that accumulated on my lower stomach is almost entirely gone. Now if only I can do the same for the love handles…

I’m aiming to average around 1400 cals. but eat less when i’m not too hungry and more when I’m starving. This week:
Sun: 1200
Mon: 1550
Tues: 1350
Today, I havent been too hungry so it will likely be near 1200 but after my deadlifts tonight I know tomorrow I will be starving and probably eat over 1400.

Typical Diet: I use fitday and try to make sure to hit close to 60% fat, 30-35% protein every day.

9am: 3 omega 3 egss, 1 oz almonds, 3oz broccoli
12pm: 3-4 oz chicken, 1/2 avocado, 3-6oz veggies broccoli, cauliflower
3pm: 1/2 can tuna or salmon, spinach salad, 1 tbsp olive oil
6pm: 3-4 oz lean ground beef, cheddar cheese, more veggies
pre workout: protein & flax
workout: BCAA
post- workout: BCAA & protein
9pm: varies but likely a repeat of something above and often some jell-o :slight_smile:

i also take Flameout at some point
when i’m feeling run down or sore i will add in a protein & olive oil shake for an energy boost.

5651

[quote]YoungGunner wrote:
tufnutz wrote:
I am on day 3 of the AD. Here’s my diet from yesterday. I am 200lbs and cutting. Any comments concerning food choices, etc., are greatly appreciated.

The macros are Calories/Fat/Carbs/Prot

Bacon (2 slices) serving 80 7 0 4
Butter 36 4 0 0
4 Eggs x-large 320 20 1 28
Metamucil (1teaspoon) 8 0 5 0
Sausage 250 24 0 9
New York Steak 438 18 0 65
Provolone Cheese 100 8 0 7
Cauliflower, raw 14 0 3 1
Olive Oil 80 9 0 0
Salmon 243 11 1 34
Broccoli 42 0 7 5
Whey Protein 220 2 4 46
Olive Oil 120 14 0 0
Heavy Whipping Cream 400 40 0 0
Taco Seasoning 45 0 9 0
Shredded Cheddar/Jack 110 9 0 6
Ground Beef (96%) 225 7 0 38
Sour cream 31 3 1 0
Omega 3-6-9 Oil 126 14 1 1
Fish Oil 120 12 1 1
Cream, 10 1 0 0
Totals 3018k 202g/f 32g/c 245g/p
or 63%f, 34%p and 3%c

Thanks.

you should also spend your carbs on more veggies not 9 grams on taco seasoning which probably has sugar/maltodextrin/dextrose. You can buy seasoning with just spices like paprika, cumin, cayene etc… for that stuff[/quote]

Thanks. I agree, but my better half wasn’t too thrilled when I told her I wasn’t going to eat the taco salad she prepared b/c the seasoning had carbs in it. Needless to say, I did eat it and it fit in my macros, but normally, my carbs come from veggies and my fiber supps.

5652

Just a general question… does everyone here count net carbs (carbs-fiber) or straight up carbs? I’ve been going through the thread and I see people doing a little bit of each.

My understanding is that the fiber carbs don’t act as regular carbs in digestion and therefore don’t count as part of the carb intake. I’ve been at 30 total carbs what is now the first three days, but was curious to see what everyone else is doing.

5653

[quote]s.girl wrote:
s.girl - how long have you been on the AD for? have you lost much fat?

what does your current diet look like?

This is only my 3rd week on the AD. Prior to eating pretty crapy the past month, I had been dieting down eating high protein, moderate fat and pretty much no carbs except veggies and incidentals in eggs and protein powder along with PWO Surge. I did lose fat without losing muscle but felt horrible all of the time, especially on off days when I didnt get any Surge.

During that time I also noticed I made the most progress after cheating wtih higher carbs. I recently kept trying to go back to my diet but had no energy to the point it was severely interfering with my job and school.

I then found this thread, which I am so thankful for, and realized i was giving myself just enough carbs to keep my body burning carbs for fuel and severely restricting them.

After about 3-4 days doing AD I crashed pretty hard (literally felt like i had the flu and sat in a chair all day) and since then I have had more energy than I can remember in a long time. I don’t know exactly how much fat I’ve lost, but the fat that accumulated on my lower stomach is almost entirely gone. Now if only I can do the same for the love handles…

I’m aiming to average around 1400 cals. but eat less when i’m not too hungry and more when I’m starving. This week:
Sun: 1200
Mon: 1550
Tues: 1350
Today, I havent been too hungry so it will likely be near 1200 but after my deadlifts tonight I know tomorrow I will be starving and probably eat over 1400.

Typical Diet: I use fitday and try to make sure to hit close to 60% fat, 30-35% protein every day.

9am: 3 omega 3 egss, 1 oz almonds, 3oz broccoli
12pm: 3-4 oz chicken, 1/2 avocado, 3-6oz veggies broccoli, cauliflower
3pm: 1/2 can tuna or salmon, spinach salad, 1 tbsp olive oil
6pm: 3-4 oz lean ground beef, cheddar cheese, more veggies
pre workout: protein & flax
workout: BCAA
post- workout: BCAA & protein
9pm: varies but likely a repeat of something above and often some jell-o :slight_smile:

i also take Flameout at some point
when i’m feeling run down or sore i will add in a protein & olive oil shake for an energy boost. [/quote]

Thanks for sharing all that for me!

I’m really debating whether or not to stay on the RD any longer - going with cals only at 1000-1100 a day is hard…i am scared to eat incase i go over in cals…which is a sucky feeling…I also want to hit the gym everyday but feel i am maybe losing muscle by doing too much exercise…so???

i know that there is a 12 day induction phase - would I need to follow this if i’ve already done almost 3 weeks on the Radical Diet?

5654

[quote]stevefinch wrote:
Just a general question… does everyone here count net carbs (carbs-fiber) or straight up carbs? I’ve been going through the thread and I see people doing a little bit of each.

My understanding is that the fiber carbs don’t act as regular carbs in digestion and therefore don’t count as part of the carb intake. I’ve been at 30 total carbs what is now the first three days, but was curious to see what everyone else is doing.[/quote]

Net carbs.

5655

On the subject of veggies:

For those dieting, do you count veggies in your total caloric intake? I was wondering because of the caloric defecit that eating these veggies creates.

AD

5656

[quote]AlphaDragon wrote:
On the subject of veggies:

For those dieting, do you count veggies in your total caloric intake? I was wondering because of the caloric defecit that eating these veggies creates.

AD

[/quote]

When it comes to eating, I think it’s important to keep things as simple as possible; your chances of reaching your goals are much increased as your need to think/decide disappears.

Because keeping a food log for the rest of your life would be a pain in the arse, I find that not counting veggies helps my life a great deal. How many lbs of broccoli, spinach, cauliflower, celery, lettuce, etc. would you have to consume to get a substantial number of carbs that would mess with your Anabolic Diet? I don’t know, but I’m sure it’s a lot! Certainly more than I’m capable of eating.

Of course, it’s important to bear in mind that potatoes, yams, corn, etc. are not vegetables.

In short: I don’t count them.

5657

[quote]Miserere wrote:
AlphaDragon wrote:
On the subject of veggies:

For those dieting, do you count veggies in your total caloric intake? I was wondering because of the caloric defecit that eating these veggies creates.

AD

When it comes to eating, I think it’s important to keep things as simple as possible; your chances of reaching your goals are much increased as your need to think/decide disappears.

Because keeping a food log for the rest of your life would be a pain in the arse, I find that not counting veggies helps my life a great deal. How many lbs of broccoli, spinach, cauliflower, celery, lettuce, etc. would you have to consume to get a substantial number of carbs that would mess with your Anabolic Diet? I don’t know, but I’m sure it’s a lot! Certainly more than I’m capable of eating.

Of course, it’s important to bear in mind that potatoes, yams, corn, etc. are not vegetables.

In short: I don’t count them.[/quote]

amen! me either

5658

Guys and gals, you gotta check out frying cheese if you haven’t already. It’s also known as Mexican cheese:
http://www.mexconnect.com/mex_/recipes/puebla/kgqueso1.html

I use fresco cheese and cotija cheese. You fry them on a skillet. If you slice them thinly, they are like cheese chips. It is amazing stuff.

I cook 3 ounces of frying cheese with 3 over-easy eggs. I put the eggs on top of the cheese and piece the yolks. You then can “sop” up the yolk with the frying cheese just like you would if you had toast.

I get my frying cheese from Wild Oats. I haven’t see any at Trader Joe’s, though I haven’t looked closely, either.

5659

I’ve got an anabolic diet question. I bought the Anabolic Solution for Powerlifters ebook. It mentions using a westside style template but doesn’t include any information on how to actually do that practically.

How would one go about varying the training based on the particular diet phase you are in? Would you vary it at all? If you are using a westside style template, would the strength phase have any point since you are constantly training strength anyways?

I don’t understand how to tie in a linearly periodized diet with a conjugate style of training.

5660

Also, I am wondering how if your body “learns to preserve glycogen” after you are fat adapted, then there would be a need for anything beyond a minimal carb up. Right? There really wouldn’t be much glycogen supercompensation on a diet such as this.

Also, if I’m doing a typical westside routine on this diet. Which training days (ME/DE SqDl, ME/DE Bp) should go with which dietary days (low carb, carbup)?

5661


Something I made last night that I thought you guys/gals might like.

[center]Parmesan “Chips”[/center]

Ingredients
Parmesan Cheese Shredded (not grated)
Fresh Ground Pepper
(any other seasoning you like)

Method

  1. Preheat oven to 400
  2. Place Tbsps of Parmesan in small piles on a silicone sheet or a well greased sheet pan.
  3. Bake for about 7-12 minutes depending how well done you like them.
  4. Remove and peel them off the pan and lay them out to cool.
  5. As they cool they crisp up like chips…

Each Tbsp of Grated Parmesan
(aprox 5g)has:
25 calories
Negligible Net Carbs
2 g Fat
2 g Protein