My Experience On the Anabolic Diet

Nutrition
5782

[quote]krew wrote:
Hagar wrote:
I’d stick to the 30g of carbs at least for the first 6 months. Thats what I’m doing. I always count my carb veggies since I never read in Dr. D’s book that you can eat unlimited amounts of them.
From what I’ve read from the Doc, I don’t think carb % is as important as the 30g

I incorporate the veggies in my totals but i subtract the fibre grams from the total carb count - does that make sence?[/quote]

        Well it makes sense if you take the time to figure out how much is insoluble and soluble, so as not to get the CHO count incorrectly..

       Good advice Hagar, it's like you said, Dr. D doesn't say ANYWHERE that you don't have to count your veggies, and when I first started bringing this up, there were a few who felt the need to slight my comments on counting the carbs strictly...

       I see now that I was/am doing the right thing by watching EVERYTHING, regardless. You CAN subtract fiber, but you do have to qualify soluble vs. insoluble.

       Good enough?
  Fuck it, I'm gonna keep counting all that shhttuufff, and basicly just hit the CHO counts with veggies and ground flax, with a tiny amount from indirect sources,ie:cheese,peanut butter, etc.
     Screw eating anything that might be sweet in the slightest, as in Hood low carb milk,(choc,to die for),etc...The only thing that sucks is I like my pro shakes, but am reduced to just the main one post, along w/my amino protocol, as I'm out of isolate, and my regular On whey conc. has 4gCHO per scoop unfortunately.
          Again, if need be, one can rely HEAVILY on the power of those BCAA's, those bad boys def. ROCK!

          Thanks for the comments,
     later guys, carb time tomorrow...yeehaw. ToneBone
5783

[quote]Hagar wrote:
Lysandius wrote:
…

It might have to do with your cardio but your caloric levels look good for someone your weight. One thing I’d do is bump up your weekend carbs 220g during the weekend is not nearly enough. The carbup recompensates your muscles kicks up your metabolic rate and prevents some muscle lost.

What’s your cardio look like? I need to do low intensity under 65% max BPM or else there go my gains. A little HIIT is OK but I go no more than 10 or 15 min. When dieting my goal it to burn fat not exercise my heart. [/quote]

Thanks for the reply!

I might have forgotten to mention those amounts are for each day. And I carb up for 2 days so I’m having 440g in total.

If that’s still not enough, how much should I raise it? And do I just add carbs so my total caloric intake also goes up? Or do I lower P and F intake while doing this?

Also, I don’t do cardio. So there’s no muscle loss there.

5784

Can anyone help me with this ?

Hi!

I’ve started reading this thread but i’m still on page 17 :smiley:

I need some help… i bought some jello that’s supposed to be “light”.

But it says "ammount of cho per 100gr of ready product:
8.1g carbs
< 0.1g sugars
8g polyols

The ingredients are: maltitol e962, jelo, acid regulators, flavours, vitamin c, salt, coloring e102.

The only one that seems relevant is maltitol. My question is, is this carb accountable for the 30gr value ?

I’ve read in wikipedia that it doesn’t count, but then i saw a website that said it had a very high GI… which is it ?

Cheers!

The website is this one: Net Carbs

Thanks!

5785

Personally, I had great success on the 10x3 for fat loss program. It was a perfect fit when I started trying to drop body fat.

I’m sure everyone has their favorites so hopefully a few more folks chime in with what has worked, or is working, for them.

[quote]krew wrote:
I’m loving AD and i LOVE this thread - everyone here is so helpful!!

So with that said I need some more help…ahah…

what resistance programs/cardio is everyone following? I’m looking to start either Waterbury’s ABBH but want to know should i do # 1 before #2 or does it matter? OR the 10x3 for Fat loss, OR is there a better program I could be doing?

any help is appreciated![/quote]

5786

[quote]Photo Guy wrote:
Personally, I had great success on the 10x3 for fat loss program. It was a perfect fit when I started trying to drop body fat.

I’m sure everyone has their favorites so hopefully a few more folks chime in with what has worked, or is working, for them.

krew wrote:
I’m loving AD and i LOVE this thread - everyone here is so helpful!!

So with that said I need some more help…ahah…

what resistance programs/cardio is everyone following? I’m looking to start either Waterbury’s ABBH but want to know should i do # 1 before #2 or does it matter? OR the 10x3 for Fat loss, OR is there a better program I could be doing?

any help is appreciated!

[/quote]

Thanks for that! Did you do any extra cardio or did you stick to it 100% the way it was written?

5787

im very happy to say that this morning i looked at the scale and im down to my wrestling weight which i use to suffer to get down too. but now im stronger look fuller and i dont feel groggy. so yea the AD kicks major ass…now im gonna lean out from my 14% BF

5788

When starting the 10x3 program I stuck with it exactly as written because I had never done any training that remotely resembled it before and really didn’t have an idea about what my recovery times were going to be like. I never added in any extra cardio but it might be a good addition depending on your conditioning (mine sucked, well, still sucks so extra cardio on lifting days was a no go).

One thing that I did find helpful was to lower my fat intake a little bit on training days. I was pretty well adaped to the AD when I did this program so a slight reduction of dietary fat really aided in burning off the triglycerides that enter the blood stream after an intense session.

The only other change I made was to not lift on carb up days. There are probably a whole bunch of advantages for lifting hard while carbing up but my energy would dissapear and I’d want to do nothing but nap or sit around wondering why carbs made me so gassy…which is another reason not to squat heavy on carb days for me.

[quote]krew wrote:
Thanks for that! Did you do any extra cardio or did you stick to it 100% the way it was written?
[/quote]

5789

[quote]silvatomas wrote:
Can anyone help me with this ?

Hi!

I’ve started reading this thread but i’m still on page 17 :smiley:

I need some help… i bought some jello that’s supposed to be “light”.

But it says "ammount of cho per 100gr of ready product:
8.1g carbs
< 0.1g sugars
8g polyols

The ingredients are: maltitol e962, jelo, acid regulators, flavours, vitamin c, salt, coloring e102.

The only one that seems relevant is maltitol. My question is, is this carb accountable for the 30gr value ?

I’ve read in wikipedia that it doesn’t count, but then i saw a website that said it had a very high GI… which is it ?

Cheers!

The website is this one: Net Carbs

Thanks! [/quote]

Maltitol and sorbitol are sugar alcohols. On the AD you would count it. On the south beach diet or Atkin you wouldn’t count it. I get sugar free generic jello with 0 carbs at my grocery store.

5790

[quote]bkmacky9288 wrote:
im very happy to say that this morning i looked at the scale and im down to my wrestling weight which i use to suffer to get down too. but now im stronger look fuller and i dont feel groggy. so yea the AD kicks major ass…now im gonna lean out from my 14% BF[/quote]

      Nice goin Macky..

that’s where I’m at too, 14%…
I’m gonna drop em good after this third carb up tomorrow. calories that is…
lates, tonebone

5791

OK two quick questions about AD.

  1. During the startup phase, is it 12-14 days of less than 30 carbs and than you get your carb up, or is it 5 days <30g Carbs and than the load up and than repeat?

  2. How do I know when I’m flattening out?

Thanks,
LM

5792

[quote]LiquidMercury wrote:
OK two quick questions about AD.

  1. During the startup phase, is it 12-14 days of less than 30 carbs and than you get your carb up, or is it 5 days <30g Carbs and than the load up and than repeat?

  2. How do I know when I’m flattening out?

Thanks,
LM[/quote]

      Dude, it's 12 days <30g CHO a day, then carb up, then 5 <30, carb up, and so forth...you need to get one of the books, at least the original AD. There was a link a while back to the original, think it was page 216..

      READ THAT at least before you start, or you will be wasting your time, you need to know all the macro ratios, proper carb up etc.
       good luck, ToneBone
5793

[quote]InTheZone wrote:
LiquidMercury wrote:
OK two quick questions about AD.

  1. During the startup phase, is it 12-14 days of less than 30 carbs and than you get your carb up, or is it 5 days <30g Carbs and than the load up and than repeat?

  2. How do I know when I’m flattening out?

Thanks,
LM

      Dude, it's 12 days <30g CHO a day, then carb up, then 5 <30, carb up, and so forth...you need to get one of the books, at least the original AD. There was a link a while back to the original, think it was page 216..

      READ THAT at least before you start, or you will be wasting your time, you need to know all the macro ratios, proper carb up etc.
       good luck, ToneBone

[/quote]

Well the orginial book doesnt mention the 12 day induction although newer ones do.

As far as flattening, thats pretty simple later on in the week when you low on glycogen your muscles wont be as full or pumped as during or right after carb up. Although taking glutamine, creatine and finding a good balance between sodium and water can help… dif people respond dif… Although Thib and others have suggested glycerine to stop flattening on low carbs diets.

However, did you possibly mean how do I know when I’m filling out/spilling over in relation to carb loads?

5794

Hi from Australia, been reading this thread for a while now and decided to post. Beyond what i’ve read in the AD book i don’t know a huge amount about the way this diet works, but 6 days in i’m full of fat and feelin’ fine. My query to you all is related to the differences for PLers and BBers on this diet.

The book i have is quite focussed on cutting cycles for BBers, where of greater interest to me is getting BF down to a reasonable %age and keeping it there, allowing for fluctuation of a few % up/down. I am currently about 8mnths into training, 26 y.o. 5’9", about 220lbs and lifting about B:110kg/5rm DL:150kg/3rm Sq:130kg/5rm. Numbers that are in need of improvement i am well aware.

I am not scared of eating fat and red meat, and am loving every bloody mouthful, also enjoying eating my protein and then spooning double cream into my mouth to bring up the fat %. So…i guess what i am asking is do i simply follow the BB version with less emphasis on cutting or are there variations to P:F:C ratios etc.

I am currently eating about gram for gram P and F, roughly 30:70, and as close to zero carbs as possible. Have registered on Ketostix after about day 3, but have never eaten many carbs. I couldn’t live without having milk in my tea though. Thanks for reading and any thoughts. I will endeavor to do my best to contribute where i can. richie

5795

[quote]AlphaDragon wrote:
A little ticked today:

So i’ve been steadily losing 1 Kg (2.2lbs) each week for the last 7 weeks.

This week I wind up gaining a pound despite keeping the cals/day the same.

ratios are spot on each day.

Grrrrr…

AD[/quote]

Alpha, I wouldn’t be too disappointed. You actually could have had a lean mass advance. It’s rare, but does happen on this diet. I have had it happen. The stars have aligned and the effort you have put in could have led to LBM gains.

Do you seem more defined?

5796

[quote]richo1980 wrote:
I am currently eating about gram for gram P and F, roughly 30:70, and as close to zero carbs as possible. Have registered on Ketostix after about day 3, but have never eaten many carbs. I couldn’t live without having milk in my tea though. Thanks for reading and any thoughts. I will endeavor to do my best to contribute where i can. richie[/quote]

So you’re in ketosis?

5797

[quote]Lysandius wrote:
Hey everyone,

I’ve been reading the T-Nation forums for a long time now but this is my first post. Yay!

I’d read the 40 first pages of this thread before I decided to give it a try as well. I’ve been on the AD for 3.5 months now, I’ve been in the cutting phase for 2 months.

During my cutting time I’ve gone from 165 lbs to 156 lbs. I’m 5’8" and my fat % has dropped from 16% to 14%.

During the week I usually eat the same things every day. Which are the following:

-Bacon
-Whey with rapeseed oil and water (PWO)
-Beefburgers with broccoli
-Tuna with rapeseed oil
-Fat cheese
-Cottage cheese with mixed nuts

During the weekends I have a 48h carb load. I mostly eat oatmeal, fruits and lots of bread then.

This week my calories came from: C/P/F 22g/153g/116g and during the weekend I’ll have 220g/44g/78g.

The problem is that I feel I’m losing too much muscle mass compared to fat mass. My total body weight goes down regularly. When it stops going down I reduce my calories by 250. I’m at 1750 now and I should lower them to 1500 next week. 1500 seems really low and I’m afraid I’ll lose too much muscle. And even then I’ll still not be under 10%. To reach that goal I’m sure I’ll have to lower my intake even further.

So the question is what am I doing wrong? I like this diet and I’d like to get below 10% FM. But if I keep this up I’m going to lose too much muscle (and I don’t have alot of that to start with).

Hopefully someone can help me out. Thanks!

Lysandius[/quote]

Lysandius,

Nice job on the 9 lbs. I think though that you should relax on the dropping of cals. Being 3.5 months in you should take it slow. If you are seeing nice drops on your current weight then there is no reason to drop any further until you REALLY stall.

You really shouldn’t be afraid to raise your CHO on the carb ups. It helps to increase your metabolism to jack you up for the following week. 220g CHO is pretty low honestly.

Alot of people are afraid to increase cals. and CHO on the carb ups, but I have found it very beneficial. Alot of the weight gained on the carb load is superficial water weight due to the carbs, and will drop as the following week progresses.

As time goes by you will be able to dial in your cals. from experience, but the thing is time. You do not need to overdo it.

Dr. D has given us something extraordinary in that this diet is very forgiving. You do not need to starve yourself to reach your goals.

If your BF% is dropping then you are fine. Sometimes the scale can be your worst enemy because on this diet you can actually increase your LBM and not lose scale weight. It’s rare, but DOES happen.

I don’t mean to go off on a rant, but the people on this diet are usually not sedentary and work out alot and then wonder why their weght isn’t dropping.

Do not forget, if you have more than @5% BW then you have plenty of cals. to burn, which means that even if you think you have a cutting cal. amount, you can still increase your LBM. I know that this sounds contrary to popular belief, but it’s true on this diet. That is the value in all of this.

Rant over, and if you really feel it necessary to cut more cals.(even though you shouldn’t then raise your PRO and drop your Fat a little. You should anyway if you feel you are losing muscle because you have low cals as it is.)

Best, UE

5798

[quote]InTheZone wrote:
krew wrote:
Hagar wrote:
I’d stick to the 30g of carbs at least for the first 6 months. Thats what I’m doing. I always count my carb veggies since I never read in Dr. D’s book that you can eat unlimited amounts of them.
From what I’ve read from the Doc, I don’t think carb % is as important as the 30g

I incorporate the veggies in my totals but i subtract the fibre grams from the total carb count - does that make sence?

        Well it makes sense if you take the time to figure out how much is insoluble and soluble, so as not to get the CHO count incorrectly..

       Good advice Hagar, it's like you said, Dr. D doesn't say ANYWHERE that you don't have to count your veggies, and when I first started bringing this up, there were a few who felt the need to slight my comments on counting the carbs strictly...

       I see now that I was/am doing the right thing by watching EVERYTHING, regardless. You CAN subtract fiber, but you do have to qualify soluble vs. insoluble.

       Good enough?
  Fuck it, I'm gonna keep counting all that shhttuufff, and basicly just hit the CHO counts with veggies and ground flax, with a tiny amount from indirect sources,ie:cheese,peanut butter, etc.
     Screw eating anything that might be sweet in the slightest, as in Hood low carb milk,(choc,to die for),etc...The only thing that sucks is I like my pro shakes, but am reduced to just the main one post, along w/my amino protocol, as I'm out of isolate, and my regular On whey conc. has 4gCHO per scoop unfortunately.
          Again, if need be, one can rely HEAVILY on the power of those BCAA's, those bad boys def. ROCK!

          Thanks for the comments,
     later guys, carb time tomorrow...yeehaw. ToneBone[/quote]

Yes, BCAA’s definitely do rock especially if you have met your cals. for the day.

Good to hear your progress Tone.

Of special note though, in Dr. D’s Metabolic diet, there is a list of free foods(Meaning does not count towards carbs.) that includes cabbage, celery, cucumber, lettuce, onions(spring), and radishes. MMMMM. Salad with Extra Virgin Olive Oil, Garlic powder, salt, and pepper. Makes my mouth water just thinking about it and I’m even on my carb load.

Hope this helps, and enjoy. (I know I will)

Best, UE

5799

[quote]Hagar wrote:
richo1980 wrote:
I am currently eating about gram for gram P and F, roughly 30:70, and as close to zero carbs as possible. Have registered on Ketostix after about day 3, but have never eaten many carbs. I couldn’t live without having milk in my tea though. Thanks for reading and any thoughts. I will endeavor to do my best to contribute where i can. richie

So you’re in ketosis? [/quote]

Yeah, have been pretty consistently since about day 3, which i thought was pretty early on, and by the sounds of things i should be trying to avoid this? After 5 days was down 1.5 kg on the scales presumably just fluid at this stage?

Have noticed that my stomach has seemed to have ‘pulled in’ as to speak, but can’t notice any skinfold change, maybe i’m expecting too much for anything to have changed much yet, but have never had to diet before.

Have been trying to do about 300g each of P and F per day and only having as much CHO as the milk in say 4 cups of tea.

5800

[quote]Underestimated wrote:
AlphaDragon wrote:
A little ticked today:

So i’ve been steadily losing 1 Kg (2.2lbs) each week for the last 7 weeks.

This week I wind up gaining a pound despite keeping the cals/day the same.

ratios are spot on each day.

Grrrrr…

AD

Alpha, I wouldn’t be too disappointed. You actually could have had a lean mass advance. It’s rare, but does happen on this diet. I have had it happen. The stars have aligned and the effort you have put in could have led to LBM gains.

Do you seem more defined?
[/quote]

First of all…I gained 1kg, not 1lb. Just to clear that up.

I hope what you say is true, but I don’t want to get my hopes up (or false hopes).

And to be honest, yes things seem to be more defined…especially the upper abs are sticking out more (darn lovehandles still have not gone away though…:stuck_out_tongue: )

hard to tell currently, though as it’s a CHO up right now.

I suppose it’s possible as I’ve been lifting heavy 2x/week (8x3) and 2x/week moderately (3x8) a.l.a CW’s BBB and doing short sprints 1-2x/week.

Weird that if it happened it was during a dieting phase during a low CHO period.

AD

5801

Another quick one, has anyone noticed an increase in skin oilyness on AD? just noticed that today (end day 6), my skin is quite oily, especially shoulders and back… maybe increased T?? sort of feels like when i was a teenager :slight_smile:

richo