My Experience On the Anabolic Diet

Nutrition
5902

[quote]josh_67 wrote:
Has anyone here experienced a weight/fat loss plateau as a result of consuming Splenda ? I know that Aspartame is questionable at best, but wasn’t sure about how Splenda fits in. Thanks ![/quote]

Well it depends, I’d avoid it personally. If it already pre-mixed this isn’t an issue (flavored water), but if you use packs, because sweeteners are so concertrated they put bulking agents like matodextrin and dextrose which are the sugars some drink postworkout only, not good to be sipping throughout the day as it has carbs and will raise insulin if you eat enough. Also for general health it may have problems and Poliquin recommends no artificial sweetners. He and many others recommend Stevia instead.

5903

[quote]greekmofo wrote:
I just started on the anabolic diet 4 days ago, but I have no idea what my total caloric intake should be for the first phase and I’m confused about the signals my body is sending me.

The tricky part for me is that previously to starting up this diet, I was on a ridiculously clean cutting diet of about 1800 calories/day for about 4 months with my macronutrient intake split up to about 45/15/40 protein/fat/carbs. Because of this I have no idea what my maintenance calories are at this point. If I recall correctly I was at about 2500cal/day before I started cutting.

Some info that you might want to know about me:
I am a 5’ 8" 155lb, 19 year old male. I lift heavily 4 days a week and do sprints 5 days a week or so.

I’ve been following the macronutrient intake requirements strictly(about 34/64/2 protein/fat/carb) with plenty of lean meat, flax meal, nuts, eggs, fibrous veggies etc., but I can’t seem to stay satiated at all, even when my caloric intake has been increased to around 2300.
I keep rather meticulous diet logs so I’m sure all the info for that stuff is correct.

I have a feeling that if I just eat when I’m hungry my daily caloric intake is going to easily shoot up to above 3000 a day. Is that too much? Does anyone have an idea why I can’t seem to kick the hunger or how many calories I should be consuming daily? My body is just screaming at me for more food. I figured if anyone knew it’d be one of there regulars here.[/quote]

2300 cals at 155lbs is roughly 15cals/bw. That’s not a lot.

I wouldn’t think 3000 cals a day to be excessive for a 155lb, 19 yr old male who lifts 4 days a week and sprints 5 days a week, not excessive at all.

Try utilizing some fattier cuts of meat along with your lean cuts.
Try incorporating fish oil and olive oil as well.

Usually satiety comes with higher fat intake. But you may simply need more calories.

peace

edit

Or just take Brant_Drake’s advice…eat more!

sorry BD -didn’t see your post 1st time 'round

:wink:

5904

[quote]krew wrote:

I can only eat mine over easy if I have toast to dip so on the AD they are scrammbled!!!

[/quote]
I used to do this too, since when I’d cook over easy eggs and eat them with a fork, I’d end up with a puddle of yolky goodness on the plate with no way to sop it up.

Then it came to me: You don’t need a fork for over easy eggs–they’re poppable. So that’s what I do now… cook 'em, let 'em cool a bit, then pop the whole egg in my mouth. Delicious. No toast needed.

I really think over easy is the best way to eat eggs and get the most nutrition from them. You get a cooked white, which increases bio-availability of the protein there, less cooked yolk, which preserves the quality of the fat, and a near elimination of risk of bacteria.

5905

i cant stomach too much food now…since ive dieted… so would it be a bad idea to supplement my calories with shakes?

5906

Just started the AD today. Feel good so far, really good.

anyway a few questions:

1-the transition phase takes 2-3 weeks right? so do i still carb up on weekends? or do i wait til tim adjusted? god i hope not.

2-can someone give me a linc to some good AD recipes and

3-a linc to where i can buy the book or e-book.

thanks

5907

Hi!

New question here… i did my second carb-up and since i was on a semi-weekend-vacation, i went to a party (my uncles birthday) and i had a lot of champagne… My carbs weren’t very clean, altough i had some whole wheat pasta, etc… but it was like 80% sugars 20% clean carbs.

Today i noticed that my skin is yellow in the palm of my hands… Has anyone had this before ? It’s weird, it’s now all the palm but just between some fingers and stuff like that.

Cheers!

5908

cesliwakan

I think you’re supposed to hold off on the carb ups until you’re through the induction or adjustment phase of the diet. So no carb ups for 14 or so days I believe.

Someone correct please if I’m wrong.

5909

[quote]cesliwakan wrote:
Just started the AD today. Feel good so far, really good.

anyway a few questions:

1-the transition phase takes 2-3 weeks right? so do i still carb up on weekends? or do i wait til tim adjusted? god i hope not.[/quote]

The Induction Phase should last 12 days. Usually a Monday through two Fridays -Carb-up over that second weekend.

[quote]
2-can someone give me a linc to some good AD recipes and[/quote]

There are a few threads on this site addressing this. There also a few low-carb websites as well. Happy searching!

[quote]
3-a linc to where i can buy the book or e-book.

thanks[/quote]

Dr. DiPas’ website sells the books:
www.mdplusstore.com

And from what I remember there was a (free) link posted back a few dozen pages ago…page 216 I think.

peace

5910

Is there scientific reasoning that you can’t eat just fruit and vegetable carbohydrates on the weekends?

A whiiiiiiiiiiiile back in this thread someone mentioned something about 50g fructose for the weekend carb-up.

Why?

If anything, shouldn’t this be 50g per meal? Over 48 hours, I should still be able to get 600 per weekend, and an additional 100-300 grams from veggies.

Thoughts?

5911

[quote]Pauli D wrote:
And from what I remember there was a (free) link posted back a few dozen pages ago…page 216 I think.[/quote]

Doesn’t hurt to post the link again:

http://static.scribd.com/docs/3ntz51o1kjlaf.pdf

5912

[quote]gi2eg wrote:
Is there scientific reasoning that you can’t eat just fruit and vegetable carbohydrates on the weekends?

A whiiiiiiiiiiiile back in this thread someone mentioned something about 50g fructose for the weekend carb-up.

Why?

If anything, shouldn’t this be 50g per meal? Over 48 hours, I should still be able to get 600 per weekend, and an additional 100-300 grams from veggies.

Thoughts?[/quote]

Fruit is a great source of carbs, no doubt. However fruit tends to only restore glycogen in the Liver -leaving muscle stores wanting for more.

Vegetables do have carbs, true, but most vegggies are packed with fiber which tends to negate their effectiveness as glycogen-loading sources.

Now if we’re talking about tubers, root plants and grains…well that’s a different story.
Those “vegetables” will fill up glycogen stores quite handily.

…not very “scientific” …but I hope it helps.

:wink:

peace

5913

[quote]gi2eg wrote:
Is there scientific reasoning that you can’t eat just fruit and vegetable carbohydrates on the weekends?

A whiiiiiiiiiiiile back in this thread someone mentioned something about 50g fructose for the weekend carb-up.

Why?

If anything, shouldn’t this be 50g per meal? Over 48 hours, I should still be able to get 600 per weekend, and an additional 100-300 grams from veggies.

Thoughts?[/quote]

from my understanding, the sugars in fruits go straight to the glycogen stores in the liver…starches from whole grains, potatoes, etc. fill up muscle glycogen.

edit

haha…Pauli D beat me to it. i’ll go back to reading.

5914

[quote]fuzzm wrote:
gi2eg wrote:
Is there scientific reasoning that you can’t eat just fruit and vegetable carbohydrates on the weekends?

A whiiiiiiiiiiiile back in this thread someone mentioned something about 50g fructose for the weekend carb-up.

Why?

If anything, shouldn’t this be 50g per meal? Over 48 hours, I should still be able to get 600 per weekend, and an additional 100-300 grams from veggies.

Thoughts?

from my understanding, the sugars in fruits go straight to the glycogen stores in the liver…starches from whole grains, potatoes, etc. fill up muscle glycogen.

edit

haha…Pauli D beat me to it. i’ll go back to reading.[/quote]

Fruit is mostly composed of glucose, sucrose, and some fructose. Glucose is metabolized just like any other carb, Fructose is metabolized by the liver. Any thing over 50 g in 24 hours will be turned into triglyecerides, since your liver produces a limited amount of the enzyme used to convert fructose into glucose.

Keep in mind sucrose is half glucose and half fructose. To the best of my knowledge, the liver is recompensed after the muscles. I don’t think its a good idea to recompense your liver on this diet especially if your cutting or getting adapted. Other than that I have no idea why fruit would replenish liver glycogen.

If its true, I 'm betting its the fructose, since its metabolized in the liver.
Hope that helps someone. That was my 2 cents. Anyone else have any thoughts?

5915

[quote]fuzzm wrote:

from my understanding, the sugars in fruits go straight to the glycogen stores in the liver…starches from whole grains, potatoes, etc. fill up muscle glycogen.

edit

haha…Pauli D beat me to it. i’ll go back to reading.[/quote]

You did just fine…

A regular ‘vet’ in the making. :wink:

You said what I said -only using fewer words.

There’s a lot to be said for that.
Being helpful AND succinct…is probably a lot more helpful in the long run.

I could learn a thing or two from you!

:wink:

5916

[quote]bino wrote:
krew wrote:

I can only eat mine over easy if I have toast to dip so on the AD they are scrammbled!!!

I used to do this too, since when I’d cook over easy eggs and eat them with a fork, I’d end up with a puddle of yolky goodness on the plate with no way to sop it up.

Then it came to me: You don’t need a fork for over easy eggs–they’re poppable. So that’s what I do now… cook 'em, let 'em cool a bit, then pop the whole egg in my mouth. Delicious. No toast needed.

I really think over easy is the best way to eat eggs and get the most nutrition from them. You get a cooked white, which increases bio-availability of the protein there, less cooked yolk, which preserves the quality of the fat, and a near elimination of risk of bacteria.
[/quote]

Wow, I can’t beleive I never thought of that. All the eggs I eat, and the fact that I love to eat the biggest pieces i can fit in my mouth, and I never thought to just pop the whole egg in. Its ingenious.

I do like the looks you get when you pick up your plate hold it in front of your face and lick all the yolk off tho.

5917

[quote]greekmofo wrote:
I just started on the anabolic diet 4 days ago, but I have no idea what my total caloric intake should be for the first phase and I’m confused about the signals my body is sending me.

The tricky part for me is that previously to starting up this diet, I was on a ridiculously clean cutting diet of about 1800 calories/day for about 4 months with my macronutrient intake split up to about 45/15/40 protein/fat/carbs. Because of this I have no idea what my maintenance calories are at this point. If I recall correctly I was at about 2500cal/day before I started cutting.

Some info that you might want to know about me:
I am a 5’ 8" 155lb, 19 year old male. I lift heavily 4 days a week and do sprints 5 days a week or so.

I’ve been following the macronutrient intake requirements strictly(about 34/64/2 protein/fat/carb) with plenty of lean meat, flax meal, nuts, eggs, fibrous veggies etc., but I can’t seem to stay satiated at all, even when my caloric intake has been increased to around 2300.
I keep rather meticulous diet logs so I’m sure all the info for that stuff is correct.

I have a feeling that if I just eat when I’m hungry my daily caloric intake is going to easily shoot up to above 3000 a day. Is that too much? Does anyone have an idea why I can’t seem to kick the hunger or how many calories I should be consuming daily? My body is just screaming at me for more food. I figured if anyone knew it’d be one of there regulars here.[/quote]

To Reiterate:

  1. Eat more. Especially during your transition. 18XBW is recommended for a reason. Its 2 weeks, its low carb. You won’t put any much if any fat in the 2 weeks. Eating enough cals and enough fat are going to make the transition a lot easier. When I got on the AD I said I was going to throw everything I thought I knew out and trust in it. I made sure 18XBW cals a day were the minimum, usually I was well over. To give you an idea, I started @250lbs, so my cals were 4500. I don’t think there was a day that I didn’t hit an easy 5000cals, and I lost weight during that time, had a minimal crash (coming from a high carb diet too), and a lot of strength in the gym.

I did all that only on a 3 day full body lifting schedule and no cardio. You are expending a ton of cals, give your body what it wants, if it says your hungry, eat, keep in the constraints and make sure 18XBW min in cals. Don’t be afraid beleive in the diet.

  1. Now AD stuff out the way, your 19 5’8" and 155lbs. Your goal for the next year should be 20-30lbs easy. Don’t waste your prime muscle growing years trying to cut, especially when you (and not just you almost all 19 yr olds) don’t have much to cut down to. Don’t take it the wrong way bro. Now that your on the AD you have a great tool for puttin on the LBM with very little fat. Eat cals like never before. 18XBW during the week, and go big on your carb ups. You will be strong as a house if you keep up lifting and eating this way, and then when you can cut down when your 190-200 and have something to show.

But hey, thats just my 2 cents so take it for what its worth.

Good luck

5918

[quote]TBoZ1244 wrote:
bino wrote:
krew wrote:

I can only eat mine over easy if I have toast to dip so on the AD they are scrammbled!!!

I used to do this too, since when I’d cook over easy eggs and eat them with a fork, I’d end up with a puddle of yolky goodness on the plate with no way to sop it up.

Then it came to me: You don’t need a fork for over easy eggs–they’re poppable. So that’s what I do now… cook 'em, let 'em cool a bit, then pop the whole egg in my mouth. Delicious. No toast needed.

I really think over easy is the best way to eat eggs and get the most nutrition from them. You get a cooked white, which increases bio-availability of the protein there, less cooked yolk, which preserves the quality of the fat, and a near elimination of risk of bacteria.

Wow, I can’t beleive I never thought of that. All the eggs I eat, and the fact that I love to eat the biggest pieces i can fit in my mouth, and I never thought to just pop the whole egg in. Its ingenious.

I do like the looks you get when you pick up your plate hold it in front of your face and lick all the yolk off tho.[/quote]

I also try to eat the majority of my eggs overeasy or raw. Like you said better absorbtion of protein and fats, also its healthier cholesterol wise. The body doesn’t have receptors for choleresterol, only oxidized cholesterol. Cholesterol becomes oxidized when exposed to high heat.

Therefore I eat most of egss overeasy or raw in protein shakes.

5919

[quote]krew wrote:
greekdawg wrote:
krew wrote:
Hagar wrote:
krew wrote:
greekdawg wrote:
Just wanted to share my updated AD milkshake. I’ve been having this for 1 of my breakfast meals and it is amazing. Tastes like a real milkshake. Why would anyone need an actual real milkshake when we can eat like this?

8 oz of crushed ice
(more if you like it thicker)
2 oz/4tbsp full cream
1 tbsp vanilla extract
2 sacoops chocolate Universal milk and egg protein (50 grams pro)
3 whole raw omega 3 eggs

Crush the ice first, then add a little water, not too much or it will be runny. Then add the protein and the eggs. maybe a little more water.

I promise you’ll love it.

This may be a dumb question but is it safe to eat raw eggs?

Hulk Hogan has been doing it for years with no problems.

I don’t think I could stomach it…but i have been making my shakes with half cream half water and boy are they yummy!!

You don’t think you could stomach what? the eggs? if so, you can’t even taste them. It tastes like a real milkshake, trust me.

ok…I’ll try it…won’t be til after this weekend’s carb load but I’ll make it next week and tell you what i think…[/quote]

Alright…you win…this milkshake is AWESOME!!! I used vanilla pro powder though…tastes kinda like egg nog in a wierd way…haha

5920

Thanks for the info. Where can I find science about this?

5921

I was looking at a table of foods, and more than a few grains (pasta, barley, etc.)had equal fructose to glucose. This is not a problem?

I also came across a study that showed synergistic enhanced glycogen uptake of fructose+glucose.

And another that showed muscle glycogen intake being equal after 3 hours between glucose and fructose.

Please advise…