My Experience On the Anabolic Diet

Nutrition
5962

[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.

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.

Thanks,
Lost fatdude w high hopes[/quote]

[quote]TGordo wrote:
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.
[/quote]

I don’t mean to be presumptuous, however…
What’s with all this talk of “meats, fruits and baked potatoes”???

It may do you well to ‘read the directions’ on this one.

On page 216 of this thread there’s a link to a free ebook.
Download it. Read it…then you may have a better idea on what to do and why.

I believe someone was kind enough to re-post that link in just the last few pages or so.

…just say’n

:wink:

peace

5963

OK after lots of contemplation, I am wanting to try this diet. I need to put on weight, and I want it to be LEAN mass. I am only 100 pounds, and have been following a very low carb, high protein, very low fat diet and been able to maintain my weight at around 1500-1600 cals a day. I am guessing I will need to start at around 1700-1800 to put on weight. So, correct me if I am wrong, but would ratios such as:

120 grams fat
30 grams carbs
170 grams protein

be a decent start for me? I have been eating less than 20-30 grams fat a day, so I am VERY concerned that I am going to start to just pile on weight and bodyfat with such a dramatic increase. DO you recommend that I work may way up to these levels, or should I just go full on?

How does a menu like this look:

meal 1- 4 oz (raw) turkey meat
1 whole egg
200 grams asparagas
100 grams cabbage
1/2 cup mushrooms

meal 2- postworkout shake-
1 scoop whey
10 grams glutamine
10 grams BCAA

meal 3- 4 oz hamburger
400 grams salad greens (HUGE salad)
apple cider vinegar- 4 tbs
250 grams broccoli
1 oz full fat cheese

meal 4- 1 scoop Metabolic Drive
1 whole egg
1 tablespoon heavy cream
2 tablespoons flaxmeal

meal 5- 5 oz (raw) salmon
200 grams asparagas
100 grams cabbage
4 Flameout caps

meal 6- 1.5 cups greek yogurt (7 g carbs, 30 g protein)
400 grams salad greens (HUGE salad)
apple cider vinegar- 4 tbs
1/2 cup mushrooms
1 tablespoons olive oil

I am worried that this is perhaps too many carbs with all of the veggies… what do you think?

5964

[quote]TBoZ1244 wrote:
I find people are negative because they are jealous to your commitment and motivation and the fact they don’t have any.[/quote]

Word.

But many still manage to do it, damn them!

5965

[quote]skinnymuscles wrote:
OK after lots of contemplation, I am wanting to try this diet. I need to put on weight, and I want it to be LEAN mass. I am only 100 pounds, and have been following a very low carb, high protein, very low fat diet and been able to maintain my weight at around 1500-1600 cals a day. I am guessing I will need to start at around 1700-1800 to put on weight. So, correct me if I am wrong, but would ratios such as:

120 grams fat
30 grams carbs
170 grams protein

be a decent start for me? I have been eating less than 20-30 grams fat a day, so I am VERY concerned that I am going to start to just pile on weight and bodyfat with such a dramatic increase. DO you recommend that I work may way up to these levels, or should I just go full on?

How does a menu like this look:

meal 1- 4 oz (raw) turkey meat
1 whole egg
200 grams asparagas
100 grams cabbage
1/2 cup mushrooms

meal 2- postworkout shake-
1 scoop whey
10 grams glutamine
10 grams BCAA

meal 3- 4 oz hamburger
400 grams salad greens (HUGE salad)
apple cider vinegar- 4 tbs
250 grams broccoli
1 oz full fat cheese

meal 4- 1 scoop Metabolic Drive
1 whole egg
1 tablespoon heavy cream
2 tablespoons flaxmeal

meal 5- 5 oz (raw) salmon
200 grams asparagas
100 grams cabbage
4 Flameout caps

meal 6- 1.5 cups greek yogurt (7 g carbs, 30 g protein)
400 grams salad greens (HUGE salad)
apple cider vinegar- 4 tbs
1/2 cup mushrooms
1 tablespoons olive oil

I am worried that this is perhaps too many carbs with all of the veggies… what do you think? [/quote]

I like it! That’s what I think…

I think you’ve planned it out well…and I think you’ll do well also.

I didn’t bother to do the math, but if you’re macros are in order with the above meal plan, you will succeed!

Now I’m going to tell you not to worry about getting fat by eating fat…but you’re not likely to believe me.
So you’ll just have to give it a fair shake and see for yourself.

But between you and me…You aren’t going to get fat
Nuh-uh…Not gonna happen…Not Even…Fuggettaboutit :wink:

Keep us posted.

We can fine tune the details as you go…

peace

5966

[quote]skinnymuscles wrote:
I have been eating less than 20-30 grams fat a day, so I am VERY concerned that I am going to start to just pile on weight and bodyfat with such a dramatic increase. [/quote]

Are you happy with the progress you’ve made with your current diet? If not, then maybe you ought to rethink your position on fats. Eating fats does not make you fat; eating more calories than you burn makes you fat.

If you start this diet, you can’t really “ease in” to eating more fat. You’re cutting out all but 30gr of carbs, so those missing calories have to come from somewhere else, and that somewhere is fat.

5967

I’m worried though that with the veggies and yogurt (7 grams), plus the small amounts of carbs in Metabolic Drive, apple cider vinegar, and eggs, that I am over my carb allotment? can someone who is experienced with the whole net carbs/veggie thing do me a big favor and calculate it for me? :slight_smile:

5968

Hey PauliD,

Thanks for the response, much appreciated. The reason for so many shakes is that I am a student, and on a student budget, so I don’t have a lot of money, but I guess I can start buying more food and rely on that more.

Good call on the veggies, I need to eat those up.

The reason for no meat is that my doctor limited my red meat intake to once a week, so that’s why there is tuna and chicken.

Yeah, you’re right, I’m being conservative on the diet, but I’ll get the hang of it soon enough.

Thanks for the tips and heads up PauliD, much respect.

peace

[quote]Pauli D wrote:
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

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]

5969

Hey Jaegor,

Thanks for the reply and the tips. You’re right, I don’t think I’m eating enough food overall, need to get the intake up. I guess it will take some getting used to, just like anything else.

Thanks again Jaegor, much appreciated.

[quote]Jaegor wrote:
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.

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.[/quote]

5970

[quote]Pauli D wrote:

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 [/quote]

thanks for the tip on fitday, Pauli. you just made things MUCH easier for me.

5971

[quote]skinnymuscles wrote:
I’m worried though that with the veggies and yogurt (7 grams), plus the small amounts of carbs in Metabolic Drive, apple cider vinegar, and eggs, that I am over my carb allotment? can someone who is experienced with the whole net carbs/veggie thing do me a big favor and calculate it for me? :slight_smile: [/quote]

Open a free account @ fitday.com
Fitday is a great way to track your macros!

The general protocol on Carbs vs Fiber is:
Carbs less Fiber = Net Carbs -or “Counted Carbs”

During your 12 day induction phase you may wish to monitor your veggie intake (using fitday)but after that…don’t bother.
In all honesty I’ve never bothered with it -not with veggies anyway and certainly not vinegar…but I’ve always used White Vinegar.

Now the carbs in the protein powders, yogurt, cheese and the like are definitely something you need to watch!
My advice?
Forget about counting the veggie carbs and just watch out for these.

peace

5972

So I’m about to embark upon the anabolic diet and have a couple questions. I understand they’ve probably been asked and answered numerous times but considering this thread has 6,000 replies, it’s a bit much to search through all of them.

Q #1. I’ve read the anabolic diet but it didn’t seem to make much mention of workouts. Do most of you on the AD work out through the week and take off on the carb up days?

Q #2. What supplements do you use in conjucture with the AD? I’m very curious.

Again, I apologize asking questions I’m sure have been asked. Any help and information is greatly appreciated. Thanks in advance

5973

Ok, I used carbcounter.com, and this is what I came up with:

4 oz (raw) turkey meat
1 whole egg (.5 grams carbs)
200 grams asparagas (3.56 grams carbs)
200 grams bok choy (5 g net carbs)
1/2 cup mushrooms (1 g net carbs)

meal 2- postworkout shake-
1 scoop whey (2 grams net carbs)
10 grams glutamine
10 grams BCAA

meal 3- 4 oz hamburger
200 grams salad greens - (3 g net carbs)
apple cider vinegar- 2 tbs
350 grams broccoli/cauliflower mix- (9 grams NET carbs)
1 string cheese (1 g net carb)
olive oil- 1 tablsepoon

meal 4- 1 scoop Metabolic Drive (1 g carbs)
1 whole egg (.5 gram carb)
2 tablespoons olive oil

meal 5- 5 oz (raw) salmon
200 grams asparagas (3.56 grams carbs)
150 grams cabbage (5 g net carbs)
4 Flameout caps

meal 6- 1.5 cups greek yogurt (7 g carbs, 30 g protein)
400 grams salad greens - (6.5 g net carbs)
apple cider vinegar- 4 tbs
1/2 cup mushrooms - (1 net carb)
1 tablespoon olive oil
4 Flameout caps

apparently, this gives me 48.56 grams net carbs = too much! I don’t want to cut out my only treat (the yogurt), nor the veggies because they keep me full/give me vitamins… any suggestions?

5974

[quote]Inner Hulk wrote:
So I’m about to embark upon the anabolic diet and have a couple questions. I understand they’ve probably been asked and answered numerous times but considering this thread has 6,000 replies, it’s a bit much to search through all of them.

Q #1. I’ve read the anabolic diet but it didn’t seem to make much mention of workouts. Do most of you on the AD work out through the week and take off on the carb up days?

Q #2. What supplements do you use in conjucture with the AD? I’m very curious.

Again, I apologize asking questions I’m sure have been asked. Any help and information is greatly appreciated. Thanks in advance[/quote]

  1. Surely we all want to take advantage of the hormonal “dancing” that is happening during the carb-ups. Way back when, DH suggested doing at least 1 workout during this time. I, personally, love the feeling of pumped-up I get during carbloading workouts.

Make sure to take some kind of stimulant though…it’s easy to get lazy. :wink:

  1. Whatever you want man. Personally, protein, BCAA, ZMA (good sleep…yeah!!!), AlphaMale (even though i’m doing minimal doseage as the AD is good for raising T-levels), and if you’re losing fat HotRoxXtreme is great.

Oh, I use Spike also during the Cho up…good for curing the lethargy.

AD

5975

i dont think you need to count the salad and such. im pretty sure there’s a free green veggies clause.

[quote]skinnymuscles wrote:
Ok, I used carbcounter.com, and this is what I came up with:

4 oz (raw) turkey meat
1 whole egg (.5 grams carbs)
200 grams asparagas (3.56 grams carbs)
200 grams bok choy (5 g net carbs)
1/2 cup mushrooms (1 g net carbs)

meal 2- postworkout shake-
1 scoop whey (2 grams net carbs)
10 grams glutamine
10 grams BCAA

meal 3- 4 oz hamburger
200 grams salad greens - (3 g net carbs)
apple cider vinegar- 2 tbs
350 grams broccoli/cauliflower mix- (9 grams NET carbs)
1 string cheese (1 g net carb)
olive oil- 1 tablsepoon

meal 4- 1 scoop Metabolic Drive (1 g carbs)
1 whole egg (.5 gram carb)
2 tablespoons olive oil

meal 5- 5 oz (raw) salmon
200 grams asparagas (3.56 grams carbs)
150 grams cabbage (5 g net carbs)
4 Flameout caps

meal 6- 1.5 cups greek yogurt (7 g carbs, 30 g protein)
400 grams salad greens - (6.5 g net carbs)
apple cider vinegar- 4 tbs
1/2 cup mushrooms - (1 net carb)
1 tablespoon olive oil
4 Flameout caps

apparently, this gives me 48.56 grams net carbs = too much! I don’t want to cut out my only treat (the yogurt), nor the veggies because they keep me full/give me vitamins… any suggestions?
[/quote]

5976

hey guys, new member here, defected from MT.

Had to say im loving this thread, and im on day 4 of the diet. Ive been low carbbing for a while, on a ckd with good fat loss gains.

its now time to step things up, change to the anabolic lifestyle and gain some serious size.

today’s diet up to now (12:30pm GMT):

meal 1:
4 eggs
2 bacon

meal 2:
10ml olive oil
100g chicken

train -
deadlifts 4x4
walking db lunges 3x20
one arm row 3x8
leg curl 3x8

pwo
35g whey
2 eggs
80g quark
50g wipping cream

feeling very good at the moment on the diet, extremely energetic, no loss of strength and good appetite without getting starving.

in regurards to gi2eg, i do find it hard to sleep at night, just so much energy!
i will have to consume my carbs before bed

brilliant thread once again, and keep it going!!

5977

Hey there everyone…

I’m starting AD on Monday (July 23).

Currently 195lbs @ 22% BF, looking to drop some weight and lower overall BF. Not in a rush, want to do it right.

For the 12 day break in I am using the following:
3500 Cal / day (18 x BW)
2050 From Fat (228 grams)
1190 From Protein (132 grams)
270 From CHO (30 grams)

Can one of our AD experienced types out there just let me know if I am on the right track as far as macro nutrient ratios? I worked this out of the AD Book.

Also… I am in the Active Duty Army (Infantry Officer) so, while I understand the idea that this lifestyle will need me to increase my overall water intake (dehydration is a real problem here in the Georgia summer) is there anyone else out there on Active Duty that might have any insight for me as far as the AD and working around things like field training exercises and stuff like that (like has anyone ever looked at the nutrient ratios in an MRE)?

Thanks all and by the way, I wish there was a way to (easily) print all the replys to a TMAG Forum Topic, I have been reading thjrough this thread for over a week now and simply can’t take it all in.

LOYALTY IS MY HONOR

5978

I’d aim for at least 1g/lb of bodyweight in protein, then fill in the rest fats.

5979

[quote]ksommer wrote:
I’d aim for at least 1g/lb of bodyweight in protein, then fill in the rest fats.[/quote]

OK, I made a calculation mistake… here is the correction:

3400 cal overall (BW X 18)
2505 cal FAT = 278 grams
775 cal Protein = 193 grams
120 cal Carbs = 30 grams

Anyone out there please check my math, I’ve been reading too many posts and my brain isn’t working right… maybe a Spike is in order!

5980

[quote]Pauli D wrote:
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

That all looks good, Kari.
Shoot for a fair balance of mono, poly and sat fats (a little undulation is fine here).

As for fat loss, you have a couple of broad options to play with until you find your ‘sweet spot.’

The first is obviously a reduction in fat cals…nothing drastic…just enough to begin using stored fat as fuel.

Second is to slightly cut cals across the board -again, nothing drastic …but enough to begin burning off the excess.

I like the second approach because I just feel better with higher fat intake…my joints, my energy, my mood are all improved with higher fat intake…you may feel differently.
Try it and see.

Another tweak that works well is caloric variance.
Start the week (Mon) @ 20% below maint.
Then Tues @ 15% below maint
Wed @ maint
Thur 20% below maint
Fri @ 15% below maint

Over the carb-up stay at maint both days…
If that works well -repeat…if nothing after two weeks, drop the cals again and only carb-up for one day.

I’ll do this for one month every 3 mo’s or so…
It works splendidly well!

peace[/quote]

Thanks for the lengthy post!!! I have to start tracking way better - I get lazy and don’t enter my food but I eat the same thing most days so I know i’m on track but i have to be more diligent with it.

I will take your calorie cycling advice.

Also next week my Boyfriend is gonna do the AD with me - so I’m thinking that I might do the 12 days again with him and really get foccused on tracking as he will need to too!

Thanks again Pauli D!

5981

Couple of questions guys.

  1. Even in the early stages will articificial sweetners and things like citric acid in “no added sugar” juice, effect the transition phase to becoming a fat burner.

  2. With the transition phase, would too much exercise or high volume training have an adverse effect on body composition, as the body hasnt completed converted to burning FFA and being in a near glycogen depleted state?

kcals have been about 2600 today with one meal left (body weight is 10st 7)

lets get this thread steam rolling again!!

Hearing the tips and advice from the experinced is great and the enthusiam from other member is keeping motivation sky high, even though not needed, as the diet is proving to be awesome!!