My Experience On the Anabolic Diet

Nutrition
5742

[quote]krew wrote:

I’m just a newbie to the AD and only on Day 3 but I am coming into it after about 6months of “low” carb (under 100g) and 3 weeks of the Radical Diet(1000cals) - and I haven’t noticed anything other than MORE energy and a bigger appetite since last week. Maybe I will crash but right now I feel great - actually I’ll be surprised if I crash as I’ve been low carb for so long now…
[/quote]

Kari - I doubt you’ll crash. If anything, just like you’re experiencing, you’ll have more energy.

5743

[quote]kkeane wrote:
Hagar wrote:
i0wny0uall wrote:

So I started the 12 day transition phase last monday, getting 18x bodyweight (will be keeping this up for a long time until I am fully transitioned). I have one question. Has anyone else transitioned from a low-carb or carb cylcing diet to the AD, and if so, was your ‘crash’ minor, like mine?

I went strait into the AD from bodyopus, a very strict carb cycle diet where you go into ketosis. Never had a crash on the AD and its been over 4 months. Let me remind everyone that on the AD you never are supposed to get into ketosis.

By doing this you utilize ketones for energy and put off true fat adaptation which can take up to 6 months. Just reiterating the words of Disc Hoss. I’ve read stuff lately where people are getting keto sticks, talking about eating keto and having keto breath.

Granted you can burn a ton of fat on a keto diet but if you go this route your not really on the AD. On the AD you get used to burning fatty acids not ketones.

honest question… how could people avoid being ketonic? i mean, as far as i know, you can’t directly force yourself in or out of ketosis beyond consuming carbs.

I ask because i did the Keto Diet AND AD, separate times, and during Keto I was in Ketosis, and during the AD I wasn’t. But I pretty much ate the same type of foods. A shitload morein the AD, however. maybe thats the key? I have no idea, really.

[/quote]
Getting into ketosis in 2 or 3 days isn’t that easy. On the AD you consume around 30 grams of carbs a day which is to high for ketosis. Maybe you could hit ketosis with 30g carbs everyday with no carb up after a few weeks, although I can’t remember the details.

To get into ketosis and stay in it you probably need to stay under 10g of carbs and less than that if you want to get into it faster (fastest way would be to eat noting but fat, no thanks).

Also weather your liver is carb depleted or not plays a role into how fast you enter into ketosis.
One plus of ketosis is that you can drink alcohol and stay in it since alcohol converts right into ketones. Not great for weight loss but you can get away with a glass of wine.

Unfortunately you have to count alcohol in with your 30g of carbs on the AD. If you want this leaves room for a glass of red wine for some cardiovascular health 4oz=11carbs. Save the beer for the weekends.

5744

[quote]graphicsMan wrote:
krew wrote:

I’m just a newbie to the AD and only on Day 3 but I am coming into it after about 6months of “low” carb (under 100g) and 3 weeks of the Radical Diet(1000cals) - and I haven’t noticed anything other than MORE energy and a bigger appetite since last week. Maybe I will crash but right now I feel great - actually I’ll be surprised if I crash as I’ve been low carb for so long now…

Kari - I doubt you’ll crash. If anything, just like you’re experiencing, you’ll have more energy.[/quote]

I’m not surer if you’ll crash but I bet your previous diet will help you get adapted faster. Like I’ve been saying don’t hit ketosis. I’m not sure what your diets like now but don’t go no carb. Keep it in between 20 to 30 grams. I used to feel very energetic almost slightly euphoric when I hit ketosis. I don’t get this on the AD.

5745

[quote]krew wrote:
Yah I was on it 3 weeks - but to be honest I was probably only about 85-90% strict - my cals came up to 1200 some days so…[/quote]

Kari,
At this point let’s not worry about cals all that much. You may be trying to hard, too soon.

What I was looking for was your longest stretch between carb-ups on the RD.

If you’ve already put in your 12 days…doing it again isn’t likely to be very beneficial.

I’m not sure why you feel the constant hunger -perhaps you’re in a recovery phase and you need the nutrition.
It’s hard to say.

You might try bumping your cals up for a few days.

My cals tend to escalate during the week. Try following your bodies cues and see where it takes you.

peace

5746

[quote]Hagar wrote:
graphicsMan wrote:
krew wrote:

I’m just a newbie to the AD and only on Day 3 but I am coming into it after about 6months of “low” carb (under 100g) and 3 weeks of the Radical Diet(1000cals) - and I haven’t noticed anything other than MORE energy and a bigger appetite since last week. Maybe I will crash but right now I feel great - actually I’ll be surprised if I crash as I’ve been low carb for so long now…

Kari - I doubt you’ll crash. If anything, just like you’re experiencing, you’ll have more energy.

I’m not surer if you’ll crash but I bet your previous diet will help you get adapted faster. Like I’ve been saying don’t hit ketosis. I’m not sure what your diets like now but don’t go no carb. Keep it in between 20 to 30 grams. I used to feel very energetic almost slightly euphoric when I hit ketosis. I don’t get this on the AD. [/quote]

Thanks for the tip - I feel I am “scared” to eat carbs so I am trying to keep them to a minimum…if lets say at the end of the day I am still at 10-15g carbs can I add the last 15-20g of carbs in right before bed with my last meal or should I try to get them in during the day?

I am using a great fibre supp that has 3g of fibre with 0 carbs and I just add it to my water bottles - usally 3 servings a day in addition to my veggies (usually broccoli) - but my fibre is no where near the 25-35g level - more like 15-20g. Is that enough?

5747

[quote]Pauli D wrote:
krew wrote:
Yah I was on it 3 weeks - but to be honest I was probably only about 85-90% strict - my cals came up to 1200 some days so…

Kari,
At this point let’s not worry about cals all that much. You may be trying to hard, too soon.

What I was looking for was your longest stretch between carb-ups on the RD.

If you’ve already put in your 12 days…doing it again isn’t likely to be very beneficial.

also - should I be hungry on the AD all the time? I feel like I could eat all day and never be full…the last three days have been 100% with ratios and i’m at 1800cals each day…havent had a workout since starting which sucks but that’s ok…on my lfiting days i will up cals to 2250…so???
Kari,

I’m not sure why you feel the constant hunger -perhaps you’re in a recovery phase and you need the nutrition.
It’s hard to say.

You might try bumping your cals up for a few days.

My cals tend to escalate during the week. Try following your bodies cues and see where it takes you.

peace [/quote]

I was thinking that instead of taking 36-48 hours of a carb load that I would only do 12-24hours this weekend and see how it goes.

I think that instead of trying to hit a certain caloric level I may just play it by ear and eat so that i am content - I wil still track my cals but i won’t have a set goal other than following the proper ratios…

I really appreciate all your help and advice - it’s making this much easier to follow!

5748

I have a couple questions about ketosis.

I’ve been on the AD for 10 days. I had an early carb-up on day 6.

I read MD’s interview wherein he stated that if you’re in ketosis on the AD, then you haven’t fully adapted to buring fat as fuel. I get into ketosis very fast and am a little concerned about why I haven’t adapted (i.e., why there are ketones in my urine).

Is it b/c my carbs are too low? It is b/c I haven’t been on the diet for very long? Am I magically going to stop using ketones after time or do I need to up my CHO intake (currently at 30g).

I read being keto is catabolic. I don’t want that.

Thanks.

5749

[quote]krew wrote:
I really appreciate all your help and advice - it’s making this much easier to follow!
[/quote]

Happy to help!

:wink:

I notice you’re not getting a whole lot of fiber…don’t slack on it.
Fiber supps are great and all…but veggies are worth more than you might suppose.

Veggies fill you up (no more hunger) and provide plenty of fiber. The other benefit is the acid neutralizing effect…and this cannot be overstated.

We need something to neutralize the acid in our GI…for our health and for nutritional success…and veggies rule the day here. Don’t skimp!

Also…if you’re not feeling satisfied hunger-wise, try eating leaner protein sources (with veggies of course!).

You’ll be able to consume more food but accumulate fewer total calories.
Leaner protein sources also have a way of leaning you out a little quicker…just my experience.

Of course you still need your fat…but experiment with when you consume it.

Stay away from “liquid nutrition” (shakes) as much as possible.
Whole foods are better for us don’t leave us feeling hungry as quickly.

I like the idea of a shorter loads…for a number of reasons.

Keep at it…you’re getting the hang of it

:wink:

5750

In a recent article, CT wrote this about green veggies:

"In my initial transformation I included the carbs from green veggies in my dietary allowance. For that reason I actually stayed away from them. I preferred to have more leeway with my carbs than to have 20g of carbs from greens.

Well, after talking to some experts and reading more on the subject, I’ve stopped counting the carbs from green veggies. Most of them are fiber and aren’t absorbed by the body. So now I try to eat as many green veggies as possible. I emphasize broccoli, cucumbers, celery, and lettuce."

What I’m wondering is if this carries over to fiber supplements. The vast majority of the carbs in my diet come from powdered fiber.

Should I be counting the carbs in the fiber supplements? Or should I use the logic that they won’t be absorbed and not count them? What do you guys do?

5751

[quote]CappedAndPlanIt wrote:
The vast majority of the carbs in my diet come from powdered fiber.

Should I be counting the carbs in the fiber supplements? Or should I use the logic that they won’t be absorbed and not count them? What do you guys do?[/quote]

Generally speaking
Carbs - Fiber = Net carbs

So if the fiber count is equal to the carb count -then no, no need to count.

As for the majority of your fiber being supplemented…that’s not such a good idea -but of course that’s up to you.

peace

5752

[quote]CappedAndPlanIt wrote:
In a recent article, CT wrote this about green veggies:

"In my initial transformation I included the carbs from green veggies in my dietary allowance. For that reason I actually stayed away from them. I preferred to have more leeway with my carbs than to have 20g of carbs from greens.

Well, after talking to some experts and reading more on the subject, I’ve stopped counting the carbs from green veggies. Most of them are fiber and aren’t absorbed by the body. So now I try to eat as many green veggies as possible. I emphasize broccoli, cucumbers, celery, and lettuce."

What I’m wondering is if this carries over to fiber supplements. The vast majority of the carbs in my diet come from powdered fiber.

Should I be counting the carbs in the fiber supplements? Or should I use the logic that they won’t be absorbed and not count them? What do you guys do?[/quote]

Not sure what others will post but i am not counting fibre as part of my carb count…i take about 10g of fibre from a powder supplement and i do not count it towards my totals - if it had sugar in it than i would count the sugar grams but not the fibre grams…

This actually brings a question to mind - I have a high fibre cereal with about 13g of fibre per serving and 1g sugar…could I not have a serving of it with some hotwater and cream mixed in to soften it up instead of having the powdered stuff???

5753

[quote]Pauli D wrote:
krew wrote:
I really appreciate all your help and advice - it’s making this much easier to follow!

Happy to help!

:wink:

I notice you’re not getting a whole lot of fiber…don’t slack on it.
Fiber supps are great and all…but veggies are worth more than you might suppose.

Veggies fill you up (no more hunger) and provide plenty of fiber. The other benefit is the acid neutralizing effect…and this cannot be overstated.

We need something to neutralize the acid in our GI…for our health and for nutritional success…and veggies rule the day here. Don’t skimp!

Also…if you’re not feeling satisfied hunger-wise, try eating leaner protein sources (with veggies of course!).

You’ll be able to consume more food but accumulate fewer total calories.
Leaner protein sources also have a way of leaning you out a little quicker…just my experience.

Of course you still need your fat…but experiment with when you consume it.

Stay away from “liquid nutrition” (shakes) as much as possible.
Whole foods are better for us don’t leave us feeling hungry as quickly.

I like the idea of a shorter loads…for a number of reasons.

Keep at it…you’re getting the hang of it

;)[/quote]

Yah I know I need to eat more veggies…i love them but i am soo lazy when it comes to cutting them up…i have to get in the habbit of buying a bunch for the whole week and prepping them so i have no excuses…

I will also experiment with my protein choices - i’m loving the chicken bacon though with my scrambled eggs and spinach!!!

5754

[quote]Pauli D wrote:
CappedAndPlanIt wrote:
The vast majority of the carbs in my diet come from powdered fiber.

Should I be counting the carbs in the fiber supplements? Or should I use the logic that they won’t be absorbed and not count them? What do you guys do?

Generally speaking
Carbs - Fiber = Net carbs

So if the fiber count is equal to the carb count -then no, no need to count.

As for the majority of your fiber being supplemented…that’s not such a good idea -but of course that’s up to you.

peace [/quote]

You’re probably right, I just find its a bit more convienent. I do have a salad every now and then, its just more of a hassle to deal with vegetables every day.

Thanks. :slight_smile:

5755

[quote]krew wrote:
Hagar wrote:
graphicsMan wrote:
krew wrote:

Thanks for the tip - I feel I am “scared” to eat carbs so I am trying to keep them to a minimum…if lets say at the end of the day I am still at 10-15g carbs can I add the last 15-20g of carbs in right before bed with my last meal or should I try to get them in during the day?

I am using a great fibre supp that has 3g of fibre with 0 carbs and I just add it to my water bottles - usally 3 servings a day in addition to my veggies (usually broccoli) - but my fibre is no where near the 25-35g level - more like 15-20g. Is that enough?
[/quote]

1st question. You can eat your carbs all at once or throughout the day. Sometimes I save them up and eat a rice cake with almond butter at night. Because your carbs are so low you might be slipping into ketosis. Most people including me can actually feel when this happens.

2nd question, I think your alright on the fiber but if you have problems you can bump it up a bit. Remember 1 gram of soluble fiber = half a gram of carbs. Don’t worry about insoluble.

5756

[quote]krew wrote:

Not sure what others will post but i am not counting fibre as part of my carb count…i take about 10g of fibre from a powder supplement and i do not count it towards my totals - if it had sugar in it than i would count the sugar grams but not the fibre grams…

[/quote]

Hm. The stuff I use says it has 4g carbs, 3g of fiber… but 0 sugars. Strange.

5757

[quote]tufnutz wrote:
I have a couple questions about ketosis.

I’ve been on the AD for 10 days. I had an early carb-up on day 6.

I read MD’s interview wherein he stated that if you’re in ketosis on the AD, then you haven’t fully adapted to buring fat as fuel. I get into ketosis very fast and am a little concerned about why I haven’t adapted (i.e., why there are ketones in my urine).

Is it b/c my carbs are too low? It is b/c I haven’t been on the diet for very long? Am I magically going to stop using ketones after time or do I need to up my CHO intake (currently at 30g).

I read being keto is catabolic. I don’t want that.

Thanks.[/quote]

my freind by the way keto is not catabilic …infact its very protien sparing

5758

[quote]CappedAndPlanIt wrote:
In a recent article, CT wrote this about green veggies:

"In my initial transformation I included the carbs from green veggies in my dietary allowance. For that reason I actually stayed away from them. I preferred to have more leeway with my carbs than to have 20g of carbs from greens.

Well, after talking to some experts and reading more on the subject, I’ve stopped counting the carbs from green veggies. Most of them are fiber and aren’t absorbed by the body. So now I try to eat as many green veggies as possible. I emphasize broccoli, cucumbers, celery, and lettuce."

What I’m wondering is if this carries over to fiber supplements. The vast majority of the carbs in my diet come from powdered fiber.

Should I be counting the carbs in the fiber supplements? Or should I use the logic that they won’t be absorbed and not count them? What do you guys do?[/quote]

ofcouse u must not count the fiber as carbs …supoose u eat 30gms of all fiber then the count for carbs is zero

5759

does any 1 eat whole food staight after workout instead of a shake ?>?

5760

[quote]tufnutz wrote:
I have a couple questions about ketosis.

I’ve been on the AD for 10 days. I had an early carb-up on day 6.

I read MD’s interview wherein he stated that if you’re in ketosis on the AD, then you haven’t fully adapted to buring fat as fuel. I get into ketosis very fast and am a little concerned about why I haven’t adapted (i.e., why there are ketones in my urine).

Is it b/c my carbs are too low? It is b/c I haven’t been on the diet for very long? Am I magically going to stop using ketones after time or do I need to up my CHO intake (currently at 30g).

I read being keto is catabolic. I don’t want that.

Thanks.[/quote]

I don’t know about ketosis being very catabolic. I never had that problem. Maybe over long periods of time but any calorie deficient diet is catabolic to some extent.

Are you sure your hitting ketosis on 30 g carbs a day? If so you could lower you fat and up you protein or up your carbs.

5761

[quote]Hagar wrote:
tufnutz wrote:
I have a couple questions about ketosis.

I’ve been on the AD for 10 days. I had an early carb-up on day 6.

I read MD’s interview wherein he stated that if you’re in ketosis on the AD, then you haven’t fully adapted to buring fat as fuel. I get into ketosis very fast and am a little concerned about why I haven’t adapted (i.e., why there are ketones in my urine).

Is it b/c my carbs are too low? It is b/c I haven’t been on the diet for very long? Am I magically going to stop using ketones after time or do I need to up my CHO intake (currently at 30g).

I read being keto is catabolic. I don’t want that.

Thanks.

I don’t know about ketosis being very catabolic. I never had that problem. Maybe over long periods of time but any calorie deficient diet is catabolic to some extent.

Are you sure your hitting ketosis on 30 g carbs a day? If so you could lower you fat and up you protein or up your carbs.[/quote]

why is every 1 so worried abt being in ketosis , see if some 1 goal is to be leaner and doing ad for fat loss being in ketosis will never hurt and …its no way catabolic if ur fat intake is high and again anyhow u will be carbing up also right ?

so if ur goal is to lose fat and if u are in ketosis there is no problems atall once u get leaner up the carbs a bit and u will be out of it too . and by the way keto diets started with a reason to preserve muceles while dieting so no way its catabolic .

people who keep the protien very high and fat minimum and call it keto diet will sure find the diet catabolic if fats are upto 65 to 70 percent in the diet no way it will be catabolic provided u also do clean carbs up at right time because we are weight training animals right we need those carbs once in a week quantity ofcourse depends on the goals.