My Experience On the Anabolic Diet

Nutrition
5942

[quote]Hagar wrote:
TBoZ1244 wrote:
The whole ketogenic thing has been hammered home a bunch of times by the vets of the thread. and in much better of a way than I could hope to answer. The little I picked up is.

You may pass through ketosis, but you don’t stay there, as your body gets fat adapted it uses the keytones more efficiently as energy. That may not be 100% accurate, but to me “ketogenic” is a meaningless word.

Sorry, I don’t want to come off as a dick but your incorrect.
You are never supposed to hit ketosis on the AD. If you do than your doing something wrong. Also on the AD your supposed to adapt to burning triglycerides NOT ketones. Yes you’ll burn a just few ketones but they are far from being your primary source of energy on the AD. Just trying to clear things up. [/quote]

Nah man not a dick at all that why I tried to frame my answer with I may not be 100% accurate and that I like to see the how and the results more than the why. Thanks for clearing it up. Guess thats what I get for reaching and going out of my sphere of knowledge.

5943

Quick question guys regarding anabolic diet, can I use it as a transition off from the Get Shredded diet?

I wasn’t sure if I can but since GSD was very similar to AD,for my weight the macro break down was almost the same as an AD macro break down

5944

I am back to my AD diet after having the Velocity diet go down in flames. I lost 5 pounds in 2 weeks even after a nice couple days of a scientifically sound refeed of Jumbo Jacks. Any way its time to eat like a horse and build.

My question is would a glass of whole milk or even a half glass of milk before bed obliterate the utilization of fat for fuel if I stay under my 30 carb/day limit? I care not about gaining a little fat as I want to be in optimum gaining territory.

I’ve read that saving up the carbs for the evening helps some people with getting to sleep, that sounds great because I always have trouble there. Peace and Ty

5945

[quote]Get Stoked wrote:
I am back to my AD diet after having the Velocity diet go down in flames. I lost 5 pounds in 2 weeks even after a nice couple days of a scientifically sound refeed of Jumbo Jacks. Any way its time to eat like a horse and build.

My question is would a glass of whole milk or even a half glass of milk before bed obliterate the utilization of fat for fuel if I stay under my 30 carb/day limit? I care not about gaining a little fat as I want to be in optimum gaining territory.

I’ve read that saving up the carbs for the evening helps some people with getting to sleep, that sounds great because I always have trouble there. Peace and Ty[/quote]

Hell ya eat lift heavy. For me this diet has been great for bulking so far. I’d just recommend you gradually up your calories so you don’t put on too much fat. Kinda wish I followed that advice though LOL.

As long as you don’t go above the 30g of carbs a day your OK on the milk.
Peace out yo—

5946

[quote]krew wrote:
question about fat loss on the AD - if my main goal is fat loss does it matter where my fats are coming from??? should i be trying to get leaner sources of protein? right now my main sources of fat are coming:

cheese
eggs
cream
olive oil
avacados*
salmon**
hamburger
chicken/turkey bacon*

*- occasional
** - 2 times/week[/quote]

try and eat fatty meats , nuts, flax oil fish oil and olive oil and ur done dude …i myself everynight make a nice pudding of heavy cream casien powder and 2 tabel spoon of flaxseed powder perfect night time sweetdish and perfect high fat medium protien and lots of fiber from the flax powder

5947

After reading Jen Heath’s article, and receiving help and advice from Tampa-Terry, I’ve decided to give the AD a try. Currently, I am 6’4, 330 pounds, trying to lose a lot of fat and weight, trying to get down to 240. I was 350 a couple of months ago, so I am making some progress, but I have a long ways to go. I started on the AD this week, and here is my meal plan. All comments and critiques are appreciated.

Quick note: The last two days, I’ve felt really worn down all day. I’m assuming my CNS was shutting down. Would it be the low amount of carbs, and my body reacting to it? I ate close to 100 carbs the past two days, and I feel back to normal again. Would this be appropriate to do?

Wake Up

1 scoop protein powder in 8 oz water

AM Workout/Cardio

Post Workout

1 scoop protein powder in 8 oz water
2 whole eggs with 2 slices full-fat cheese
8 oz chicken
2 tablespoons extra virgin olive oil mixed in with shake

Meal 2

1 can tuna
1 tablespoon natural PB
2 tablespoons extra virgin olive oil

Meal 3

2 scoops protein powder mixed in 16 oz water
2 tablespoons extra virgin olive oil mixed in with shake
1 ounce almonds (approximately 23 almonds)

Meal 4

8 oz chicken or fish
2 cups broccoli
1 teaspoon extra virgin oil

Meal 5

2 scoops protein powder mixed in 16 oz water

Totals: 272g P/161.75g F/46g Carbs/2810 Cals

5948

Quick note: The last two days, I’ve felt really worn down all day. I’m assuming my CNS was shutting down. Would it be the low amount of carbs, and my body reacting to it? I ate close to 100 carbs the past two days, and I feel back to normal again. Would this be appropriate to do?

Hey, there, tmoney1!!! Long time, no speak!

The purpose of the induction phase is to deny your body carbs as an energy source, which forces it to to upregulate fat-metabolizing enzymes and start using fat for energy.

What you were going through was carb-withdrawal. You have to tough it out and use whatever you have to (excluding carbs!) to keep yourself going.

  • Coffee
  • Green tea
  • HOT-ROX
  • Power Drive
  • Spike

What you’re going through is normal. People report brain fogginess, lethargy, headaches, weak/sucky workouts. It doesn’t last that long, but you have to tough it out.

Was having the 100g of carbs a good thing to do, not really. It’s like giving someone in drug rehab “just a little bit” of whatever drug it is they’re addicted to.

You’re still running a bit too low on calories and fat.

12xTBW looks like this:

Caloric Intake = 3960 KCal
Daily Protein = 297g (I’m using 0.9g of protein x TBW)
Daily Fat = 295g
Daily Carbs = 30g
Protein Per Meal (5 Meals) = 59g
Fat Per Meal (5 Meals) = 59g
Protein Per Meal (6 Meals) = 49g
Fat Per Meal (6 Meals) = 49g

Try to get an equal amount of protein grams and fat grams in each meal and get your calories up a bit. After you’re fully adapted, you can reduce calories and start cutting. Remember this is supposed to be maintenance.

For Peri-workout nutrition, Disc Hoss posted the following:

[i]Periworkout nutrition can be done in many ways:

Cheap and easy:
30-45 minutes prior to workout: Whey concentrate (NO it’s NOT really any slower than isolate but it’s a whole lot cheaper!)

During workout: more of the same. Just make a 40-50g serving and begin sipping half an hour before training and continue throughout.

30-60 minutes post workout, so as to allow some drop in protein synthesis, do another whey shake.

Now THAT is cheap and will get the job done. Feel free to add in BCAA’s, glutamine and or EAA’s at any of the above times. There is a dozen ways to stagger this, but in the end keep it basic and it’ll work.[/i]

5949

newbie here with an ad question. I’m on day 6 of the adaption period. I felt like crap on days 3-5. my energy and strength are both up today and I feel great. now my question…I have had a couple of days where my carbs were up to 32-33 grams.

I just found out that I had a different kind of cheese than I had originally thought. this put me about 5-6g’s of carbs higher than I thought I was taking in. do I have to start this whole process over or am I still good???

5950

Hi Terry!

Thanks for the quick reply. Yeah, I thought if I ramped up the carbs to feel better, I would have to start over, but that’s my own fault. I have a lot of green tea with me so I will start drinking that to neutralize the side effects. Good analogy about the drug addict, that puts it into perspective.

Thanks for the periworkout nutrition info, courtesy of Disc Hoss. I train in the morning, and upon waking up I have a protein shake, and hit the gym 30 minutes later, and have a shake post-workout. I will have a shake during workout as well, plus I get more protein in me.

I had the protein, fat, carbs, and cals at 8xBW, and you recommend 12xBW. Even if I am trying to lose weight, will 12xBW be ok, as long as my carbs are low?

[quote]Tampa-Terry wrote:

Quick note: The last two days, I’ve felt really worn down all day. I’m assuming my CNS was shutting down. Would it be the low amount of carbs, and my body reacting to it? I ate close to 100 carbs the past two days, and I feel back to normal again. Would this be appropriate to do?

Hey, there, tmoney1!!! Long time, no speak!

The purpose of the induction phase is to deny your body carbs as an energy source, which forces it to to upregulate fat-metabolizing enzymes and start using fat for energy.

What you were going through was carb-withdrawal. You have to tough it out and use whatever you have to (excluding carbs!) to keep yourself going.

  • Coffee
  • Green tea
  • HOT-ROX
  • Power Drive
  • Spike

What you’re going through is normal. People report brain fogginess, lethargy, headaches, weak/sucky workouts. It doesn’t last that long, but you have to tough it out.

Was having the 100g of carbs a good thing to do, not really. It’s like giving someone in drug rehab “just a little bit” of whatever drug it is they’re addicted to.

You’re still running a bit too low on calories and fat.

12xTBW looks like this:

Caloric Intake = 3960 KCal
Daily Protein = 297g (I’m using 0.9g of protein x TBW)
Daily Fat = 295g
Daily Carbs = 30g
Protein Per Meal (5 Meals) = 59g
Fat Per Meal (5 Meals) = 59g
Protein Per Meal (6 Meals) = 49g
Fat Per Meal (6 Meals) = 49g

Try to get an equal amount of protein grams and fat grams in each meal and get your calories up a bit. After you’re fully adapted, you can reduce calories and start cutting. Remember this is supposed to be maintenance.

For Peri-workout nutrition, Disc Hoss posted the following:

[i]Periworkout nutrition can be done in many ways:

Cheap and easy:
30-45 minutes prior to workout: Whey concentrate (NO it’s NOT really any slower than isolate but it’s a whole lot cheaper!)

During workout: more of the same. Just make a 40-50g serving and begin sipping half an hour before training and continue throughout.

30-60 minutes post workout, so as to allow some drop in protein synthesis, do another whey shake.

Now THAT is cheap and will get the job done. Feel free to add in BCAA’s, glutamine and or EAA’s at any of the above times. There is a dozen ways to stagger this, but in the end keep it basic and it’ll work.[/i][/quote]

5951

Hey Terry!

Thanks for the quick reply. Yeah I figured I took the wrong approach on the carbs, that was my fault, but hey, I know what to do for next time.

I had my plan at 8xBW, and you recommend 12xBW, would this be ok, even if I am trying to lose weight?

And thanks for the periworkout nutrition info, courtesy of disc hoss, much appreciated.

Thanks for your help Terry.

[quote]Tampa-Terry wrote:

Quick note: The last two days, I’ve felt really worn down all day. I’m assuming my CNS was shutting down. Would it be the low amount of carbs, and my body reacting to it? I ate close to 100 carbs the past two days, and I feel back to normal again. Would this be appropriate to do?

Hey, there, tmoney1!!! Long time, no speak!

The purpose of the induction phase is to deny your body carbs as an energy source, which forces it to to upregulate fat-metabolizing enzymes and start using fat for energy.

What you were going through was carb-withdrawal. You have to tough it out and use whatever you have to (excluding carbs!) to keep yourself going.

  • Coffee
  • Green tea
  • HOT-ROX
  • Power Drive
  • Spike

What you’re going through is normal. People report brain fogginess, lethargy, headaches, weak/sucky workouts. It doesn’t last that long, but you have to tough it out.

Was having the 100g of carbs a good thing to do, not really. It’s like giving someone in drug rehab “just a little bit” of whatever drug it is they’re addicted to.

You’re still running a bit too low on calories and fat.

12xTBW looks like this:

Caloric Intake = 3960 KCal
Daily Protein = 297g (I’m using 0.9g of protein x TBW)
Daily Fat = 295g
Daily Carbs = 30g
Protein Per Meal (5 Meals) = 59g
Fat Per Meal (5 Meals) = 59g
Protein Per Meal (6 Meals) = 49g
Fat Per Meal (6 Meals) = 49g

Try to get an equal amount of protein grams and fat grams in each meal and get your calories up a bit. After you’re fully adapted, you can reduce calories and start cutting. Remember this is supposed to be maintenance.

For Peri-workout nutrition, Disc Hoss posted the following:

[i]Periworkout nutrition can be done in many ways:

Cheap and easy:
30-45 minutes prior to workout: Whey concentrate (NO it’s NOT really any slower than isolate but it’s a whole lot cheaper!)

During workout: more of the same. Just make a 40-50g serving and begin sipping half an hour before training and continue throughout.

30-60 minutes post workout, so as to allow some drop in protein synthesis, do another whey shake.

Now THAT is cheap and will get the job done. Feel free to add in BCAA’s, glutamine and or EAA’s at any of the above times. There is a dozen ways to stagger this, but in the end keep it basic and it’ll work.[/i][/quote]

5952

[quote]Lucif3r wrote:
newbie here with an ad question. I’m on day 6 of the adaption period. I felt like crap on days 3-5. my energy and strength are both up today and I feel great. now my question…I have had a couple of days where my carbs were up to 32-33 grams.

I just found out that I had a different kind of cheese than I had originally thought. this put me about 5-6g’s of carbs higher than I thought I was taking in. do I have to start this whole process over or am I still good???[/quote]

You’ll be fine. Just watch your intake more closely.
How are you tracking macros? Fitday.com is a blessing in this regard. Give it a try!

peace

5953

Welcome aboard, tmoney1

Question…or perhaps a few suggestions: :wink:

I see you’re using powders and oils to get your cals…
(other than pwo)

Whole food works much, much better -is much more satisfying and is far more nutritious.

…and 2 cups of broccoli???
C’mon now! Eat those veggies!!! You could easily eat some form of cruciferous green veggies at each and every meal…in fact I recommend it!

And your protein choices are a bit lean -which is fine…in moderation --but you could do better :wink:
Adequate fat intake is oh so important for success on the AD. Have some beef, boy!
Beef, eggs, dark meat from poultry…mix it up! Add these protein choices to your bland chicken and tuna.

You’re just a bit timid is all…you’ll get the hang of it!

peace

[quote]tmoney1 wrote:
After reading Jen Heath’s article, and receiving help and advice from Tampa-Terry, I’ve decided to give the AD a try. Currently, I am 6’4, 330 pounds, trying to lose a lot of fat and weight, trying to get down to 240. I was 350 a couple of months ago, so I am making some progress, but I have a long ways to go. I started on the AD this week, and here is my meal plan. All comments and critiques are appreciated.

Quick note: The last two days, I’ve felt really worn down all day. I’m assuming my CNS was shutting down. Would it be the low amount of carbs, and my body reacting to it? I ate close to 100 carbs the past two days, and I feel back to normal again. Would this be appropriate to do?

Wake Up

1 scoop protein powder in 8 oz water

AM Workout/Cardio

Post Workout

1 scoop protein powder in 8 oz water
2 whole eggs with 2 slices full-fat cheese
8 oz chicken
2 tablespoons extra virgin olive oil mixed in with shake

Meal 2

1 can tuna
1 tablespoon natural PB
2 tablespoons extra virgin olive oil

Meal 3

2 scoops protein powder mixed in 16 oz water
2 tablespoons extra virgin olive oil mixed in with shake
1 ounce almonds (approximately 23 almonds)

Meal 4

8 oz chicken or fish
2 cups broccoli
1 teaspoon extra virgin oil

Meal 5

2 scoops protein powder mixed in 16 oz water

Totals: 272g P/161.75g F/46g Carbs/2810 Cals[/quote]

5954

[quote]tmoney1 wrote:
Hey Terry!

Thanks for the quick reply. Yeah I figured I took the wrong approach on the carbs, that was my fault, but hey, I know what to do for next time.

I had my plan at 8xBW, and you recommend 12xBW, would this be ok, even if I am trying to lose weight?

And thanks for the periworkout nutrition info, courtesy of disc hoss, much appreciated.

Thanks for your help Terry.

[/quote]

Hi tmoney1,

I’m not Terry, but I had to comment. I doubt what you were feeling was due to eating too few carbs. More likely you were eating too few of everything else!

8xBW is a very calorie restrictive diet, and is likely to convince your body you are starving. 12xBW is perfectly fine for fatloss, and should be the absolute minimum you use.

Remember, the focus for the first few weeks of the diet is to convert your body to fat-burning, as opposed to the normal carb-burning. Fatloss will come, but should be a secondary goal at first.

5955

It has taken me a few days trying to read as much as I can without getting fired. This is my first post by the way and I must say I picked a good place to put it. I am actually looking for some advice.

Like I said I have been reading and printing all kinds of knowledge on this diet, all on work supplies of course. What I have notice it that most of the people here are HUGE.

Is there any advice you masters of your trade can give a 5’3" 150lbs guy full of motivation and commitment on this diet. I have written down some of the meal logs to see how I might do. I dont think I can consume some of those guidlines.

Is it safe to safe that as long as I eat meats, fish, fruits, and some veggies I will be good? I am not good with percentages and I havent completly read thru the ebook yet but I would like to start this ASAP.

I am tring to gain mass and lose as much fat as possible. Any advice, guides, meal logs, suggestions, help, will be highly appreciated.

Thanks,
Lost fatdude w high hopes

5956

[quote]TGordo wrote:
It has taken me a few days trying to read as much as I can without getting fired. This is my first post by the way and I must say I picked a good place to put it. I am actually looking for some advice.

Like I said I have been reading and printing all kinds of knowledge on this diet, all on work supplies of course. What I have notice it that most of the people here are HUGE.

Is there any advice you masters of your trade can give a 5’3" 150lbs guy full of motivation and commitment on this diet. I have written down some of the meal logs to see how I might do. I dont think I can consume some of those guidlines.

Is it safe to safe that as long as I eat meats, fish, fruits, and some veggies I will be good? I am not good with percentages and I havent completly read thru the ebook yet but I would like to start this ASAP.

I am tring to gain mass and lose as much fat as possible. Any advice, guides, meal logs, suggestions, help, will be highly appreciated.

Thanks,
Lost fatdude w high hopes[/quote]

I’d say cut out the fruits until the weekend during your carb-load in order to maintain the <30g of carbs/day guideline.

5957

[quote]nycsoccax wrote:
TGordo wrote:
It has taken me a few days trying to read as much as I can without getting fired. This is my first post by the way and I must say I picked a good place to put it. I am actually looking for some advice.

Like I said I have been reading and printing all kinds of knowledge on this diet, all on work supplies of course. What I have notice it that most of the people here are HUGE.

Is there any advice you masters of your trade can give a 5’3" 150lbs guy full of motivation and commitment on this diet. I have written down some of the meal logs to see how I might do. I dont think I can consume some of those guidlines.

Is it safe to safe that as long as I eat meats, fish, fruits, and some veggies I will be good? I am not good with percentages and I havent completly read thru the ebook yet but I would like to start this ASAP.

I am tring to gain mass and lose as much fat as possible. Any advice, guides, meal logs, suggestions, help, will be highly appreciated.

Thanks,
Lost fatdude w high hopes

I’d say cut out the fruits until the weekend during your carb-load in order to maintain the <30g of carbs/day guideline.[/quote]

Thanks for the reply.
I will… but I would rater eat fruits then Veggies.

5958

[quote]TGordo wrote:
It has taken me a few days trying to read as much as I can without getting fired. This is my first post by the way and I must say I picked a good place to put it. I am actually looking for some advice.

Like I said I have been reading and printing all kinds of knowledge on this diet, all on work supplies of course. What I have notice it that most of the people here are HUGE.

Is there any advice you masters of your trade can give a 5’3" 150lbs guy full of motivation and commitment on this diet. I have written down some of the meal logs to see how I might do. I dont think I can consume some of those guidlines.

Is it safe to safe that as long as I eat meats, fish, fruits, and some veggies I will be good? I am not good with percentages and I havent completly read thru the ebook yet but I would like to start this ASAP.

I am tring to gain mass and lose as much fat as possible. Any advice, guides, meal logs, suggestions, help, will be highly appreciated.

Thanks,
Lost fatdude w high hopes[/quote]

With your weight and hight I recommend you put on some size first. It will make dieting a little easier later. Why not start the AD right now. Believe me the AD works great for gaining muscle. Also if you get it right you might lose some bf at the same time but if I were you I’d just concentrate on putting on a little size .

5959

this is the end of my 2nd week on it and im due to carb up saturday/sunday. HOWEVER tonights an anniversary. how bad would it be to start the carb up 24 hours ahead of time if i did the next one on saturday?

5960

[quote]

Thanks,
Lost fatdude w high hopes

With your weight and hight I recommend you put on some size first. It will make dieting a little easier later. Why not start the AD right now. Believe me the AD works great for gaining muscle. Also if you get it right you might lose some bf at the same time but if I were you I’d just concentrate on putting on a little size . [/quote]

Check… Thats what i am talking about. I am thinking about starting it Monday. Gives me time to go shopping for meats. Is it possible to do this by just eating meats, and maybe a baked potato. I would take fish oils, multi, fiber, and water of course.

5961

Do any of you guys have trouble sleeping or even wanting to go to bed at night?

I wake up early in the morning and am having trouble falling asleep when low carb. No fatigue during the day, either. Just seem to be getting by on less sleep. Anyone else?

I have so much energy all the time…training hard this week too, and eating a lot.