My Experience On the Anabolic Diet

Nutrition
5982

[quote]Ad B wrote:
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!!

[/quote]
1 Some people say citric acid interferes with ketosis but since we’re not concerned with that on the AD citric acid is OK.

2 Well too much exercise can lead to overtraining no matter what your diet’s like. So I wouldn’t go to crazy with the training on the breaking phase IMHO. Although depleting you glycogen stores might help you adapt faster.
BTW What are your goals? Cutting Bulking?

5983

Hey guys, just a quick question regarding cardio while dieting on the AD. I have cut my carb ups to 1.5 days, so stop mid-sunday. But today, I introduced some HIIT in, and had my lunch with post work out carbs etc. Is this a bad idea, because my body may be burning the stored carbs over the day from the speed up metabolism after the sprinting, instead of been used up during my weight training?..or is it not that bad? Bit paranoid, so I had another small carb meal in the afternoon, lol.

Thanks

5984

Hager, thanks for the reply.

that was my understanding on citric acid also, but just wanted to make sure as with the transition naturally we would pass through ketosis and didnt want to prolong the transition.

My goal now is to bulk, got quite a decent bf level now, could get lower, but ultimately alot more size is needed.
protocol now is to start on 2800kcals and monitor weight up untill carb up, then weigh in every day before the weekly carb up. if im not increasing my wieght by 1lbs+ i’ll up kcals by 250kcals/week

anyone got any questions about my AD that i can answer to help me and others help me out and utilise the diet to itsa fullest potential

5985

gymjunkie, i think its safe to say, your trying to do live in limbo.

this is a high fat/high protein diet, ingesting carbs in this fashion, will hinder the effectiveness of the diet and may even keep you from being a “fat burner”.

I would simply have a high fat/pro meal 1 hour before and straight after your HIIT and keep the carbs for your weekend carb up.

5986

Ab,

I think you misunderstood my question…I performed HIIT on the weekend, mid day sunday. SO my question was whether this would interfere with my carb up by burning too many away on the sunday, instead of them been stored for the weekdays weight training. I have only started the cardio, because I have started cutting a few weeks ago…

Thanks anyway

5987

ah sorry dude.

anyhow, isnt the nature of HIIT carb sparing anyway.

if you were to do sprints of 20 seconds, with 60 second rests (or low intensity) the ATP-PC system should be used for the sprints and fat for the rests.

you could however:

fuel your workout pre/peri/post with high GI carbs

compensate with more carbs throughout the day for the amount of kcals burnt

i think it would be of some benefit, both for health and fitness and possibly help the body shuttle CHO into the muscles used.

5988

Hey guys,

because of my work I sometimes have to take a quick meal (in the form of a shake)

I tried whey protein + creamer/olive oil + fish oil caps(no raw eggs, because the bad absorption of the protein). But it really sucks, because my stomach doesn’t feel full and the hunger returns very quickly.

You guys have suggestions?

Another question for you guys,

do you count carbs from the veggies onion, cucumber, green beans & broccoli, because I want to eat a shitload of them (to keep my hunger still)?

Thanks

5989

according to Dr. D. you would count the difference between the fiber and carbs. for example if you ate grean beans @ 6g carb/w 2g fiber you would count 4g towards your carb intake. that goes for everything including nuts.

5990

i love this thread. i just read “the anabolic solution” and will start the diet as soon as i finish cutting. i get the concept of hormonal manipulation through macronutrient timing, but are lean mass gains really better than that of a 40/35/25 clean eating diet.

5991

just another thought…

do any of the experience disc hoss etc have any tips or advice to support the diets effectiveness at raising the big three hormones? e.g eating certain foods at certain times, certain food choices, sleeping patterns and so on?

5992

Damn. Day 7 and I am looking good. I was pretty lean before this but the last 7 days have really brought out my lower abs.

I did a body comp test in a bod pod yesterday and the results we’re 5.3 percent body fat at 175 lbs. this is leaner and 13 lbs heavier than when i tested about 6 months ago. Granted i have only been on the AD for a week so it didn�??t all happen from the diet.

After 6 workouts i should be glycogen depleted at this point. muscles feel a little squishy when i flex. I have really upped my calories by a lot. eating over 3000 (about 2300 before) and still getting cut.

day 6 was a little hard til i had some caffeine. Stimulants are essential for me during this transition phase. everything seems to be going really well except ive got some acne (not much at all) on my arms and back which is new for me. probably a result of increased test.

p.s. i love going out to eat and ordering high fat foods, my friends are used to me ordering off the “light menu”. It�??s awesome to order a huge omelet with 2 sides of bacon and a slice of ham. i kinda feel like john wayne. haha.

5993

Ok, re-did the diet… can you all critique for me? female, 100 pounds, lean mass gain goal!

Meal 1-
3 whole egg (1.5 grams carbs)
4 oz buffalo
200 grams asparagas (3.56 grams carbs)
200 grams salad greens - (2.5 g net carbs)
apple cider vinegar- 2 tbs
1 tablespoons olive oil
total- 39 g protein, 41 g fat, 7.56 g net carbs

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

total- 23 g protein - do I also count protein from glutamine/bcaas?

meal 3-
5 oz turkey breat (not lean- 12 g fat)
200 grams salad greens - (2.5 g net carbs)
apple cider vinegar- 2 tbs
olive oil- 1 tablespoon
200 grams asparagus- 3.56 g carbs

total- 26 g fat, 35 g protein, 6.06 g carb

meal 4-
6 oz (raw) salmon
200 grams asparagas (3.56 grams carbs)
200 grams salad greens - (2.5 g net carbs)
apple cider vinegar- 2 tbs
4 Flameout caps

total- 17 g fat, 6.06 g net carb, 34 g protein

meal 5- 1 scoop Metabolic Drive, celery, Flameout

total- 20 g protein, 6 g fat, 1 g carbs

meal 6-
3/4 cup egg whites (2 g net carbs)
1 whole egg (.5 g carb)
400 grams salad greens - (6.5 g net carbs)
apple cider vinegar- 4 tbs
1 tablespoon olive oil
4 Flameout caps

total- 9 g carb, 28 g protein, 20 g fat

Grand total- 110 g fat, 179g protein, 29.56 g NET carbs

Calories- 1826

thanks for any help/advice!

5994

Skinnymuscles, that looks MUCH better!

5995

Thanks! question about protein? Is it ok that my first meal has around 40 grams or so? That’s not too much, right?

Also, do you count BCAA’s, glutamine, and leucine that you put in pre/post workoout shakes towards your protein gram totals?

Finally, is sipping on something like Scivation’s xtend BCAA powder ok to do throughout the day? It is sweetened with splenda and has citric acid I bellieve. 10 grams bcaas per two scoops. Would sipping this between meals help keep me anabolic and not interefere with insulin sensitivity?

5996

Just an idea for a tasty shake –
Carb Counter chocolate milk (8oz)
scoop of chocolate caramel whey protein
total carbs: 7-8g

This usually fills me up for quite a while.

5997

today so far has looked like this:

meal 1 pro/carb/fat
steak burger - 27/1/20
10ml ground nut oil 0/0/10
2oz chicken 15/0/2
460kcals

meal 2
4 eggs
30g sunflower seeds
35/7/40
520kcals

meal 3
3oz chicken
10ml OO
1oz brazil nuts
lettuce
25/2/13
375kcals

pwo
30g whey

ppwo
4oz sirloin steak
2oz brie
garlic
45/0/30
450kcals

Anyone welcome to comment and give advice

a question i asked the other day was how to get the absolute most anabolic effects when referring to growth hormone and testosterone e.g. eating certain foods (saturated, mono unsaturated), having uninterupted sleep etc

disc hoss needs to get back in this thread with his tips and hints!
:stuck_out_tongue:

5998

[quote]skinnymuscles wrote:
Thanks! question about protein? Is it ok that my first meal has around 40 grams or so? That’s not too much, right?

Also, do you count BCAA’s, glutamine, and leucine that you put in pre/post workoout shakes towards your protein gram totals?

Finally, is sipping on something like Scivation’s xtend BCAA powder ok to do throughout the day? It is sweetened with splenda and has citric acid I bellieve. 10 grams bcaas per two scoops. Would sipping this between meals help keep me anabolic and not interefere with insulin sensitivity?[/quote]

40 g is just fine

I count BCAAs but not glutamine. Leucine is a BCAA and should be included in your power. Sipping BCAAs between isn’t a bad idea, but don’t forget to count the carbs in your splendra.

BTW lean gains aren’t as easy as people think. You might have to gain some fat along with the muscle. I wouldn’t worry too much about it see how you do with your cals for now. If your not putting on some size and your training right you might need to bump up your cals by 200.

Hagar the Horrible over and out…

5999

You guys don’t count the carbs if it has fiber to negate it, correct?

For example a serving of my psyllium husk has 7 grams of carb but also has 4 grams of fiber. Do I count this as 7g or 3g?

6000

How do I know how much splenda (carbs) is in a serving of Xtend? It says o cals, zero carbs…

6001

just sipping your xtend… so do I :wink: