My Experience On the Anabolic Diet

Nutrition
6122

[quote]as wrote:
Hagar wrote:
Inner Hulk wrote:
What type of protein do you guys use for post workout?

I think I saw Hagar or DH mentioning hydrolyzed protein? Or was I seeing things?

…God they need to make a search function for individual threads

Sometimes I’ll take in whey protein post work. Lately I’ve been using some expired Methoxy-pro that I got for dirt cheap. It mainly consists of whey protein with some other stuff added in. Sometimes I’ll eat ground beef or eggs post workout other times I use a Maxpro protien drink from Max Muscle. I like it because its a good source of potassium. Something thats easy to become deficient in on the AD. There’s a glutamine concoction that you can use post w/o but really I don’t think it helped at all so I ditched that idea.

Now I should add that I take in 30 to 40g of BCAA’s during my w/o. I know I’ve said this 40 times already but I think it negates the purpose of a post w/o drink. If you haven’t tried this holy shit your missing out! BCAA’s rule! For example I struggled to get 3 reps of 365 on the bench last week and I could only do that for one set. This week I got 375 for a triple for 3 sets, easy. I know could of got in another rep or two also. Ever week I get stronger with hardly ever a step backwards. So I must be doing something right.

Hagar, I also started doing the 30-40g of BCAA’s during my workout but I’m burping it up during the whole workout and even aterwards, so I started drinking half on my way to the gym and the rest during the workout, and still feel like it doesn’t digest. Even tried drinking the whole thing before I got there.

I also don’t notice any benefits from it like endurance or strength any ideas? Maybe I’m just not digesting it? I did much better with whey isolate and gatorade. Amazing pumps and strength and digested easily.[/quote]

This might help. I use powdered BCAA, mix with hot water to desolve one hour before my w/o and add in some crystal light for taste. I don’t get any problems but I do know people you just can’t stomach BCAA’s. You also might want to start with less so your body can adjust. When I first started, that stuff made me gag and almost puke but now I have no problems.

Also you might not notice much of an improvement on bodyopus with the calorie restriction. Keep in mind too that in ketosis your blood can get acidic and with the added levels of lactic acid from your w/o I think it would be harder to stomach things. I noticed I had some things that happened to me on BO like getting nauseous during my w/o when I didn’t take much time between sets. I also had some hearing problems during the depletion w/o. Beats me what was up but I’m glad that doesn’t happen anymore.

I don’t know about BCAA effects on endurance, but if your dieting down at 10% bf and lower and doing lots of cardio, BCAA are only going to help you hold on to some of your muscle mass. Well at least it seems that way for me. When you start getting really lean its almost inevitable that you’ll lose some muscle even on BO. Thats just the nature of the beast.

You might have better luck using them when you bulk up again. I used BCAA on bodyopus but not during my w/o. Duchaine recommended you take in a certain amount of whey protein (I think it was 2 meals out of six) for its BCAAs, so I just supplemented them instead and enjoyed eating another meal rather than drinking one.

6123

[quote]as wrote:
Hagar wrote:
cesliwakan wrote:
heres an interesting Q&A with Thib:

“I was wondering, regarding your carb-up requirements in your refined physique transformation. Why is it that you recommend such a low amount of carbs for carb-up, compared with diets like the anabolic diet, which recommends quite alot.”

CTs reply:

My definition of a carb-up is to refill the muscle glycogen. Most above-sized trainee can hold around 400-500g of carbs in their muscles/liver. So eating more than that for a carb-up makes little sense. And even having that much is not necessary since RARELY will your muscle actually be fully depleted: your body can make glucose out of amino acids and generally do so to some extent during a low-carbs diet. Chances are that you need closer to 200-300g of fill your glycogen stores.

Now, some peoples like the freedom and mental relief of having a HUGE carb-up day, but really, there is no physiological reason to go over a certain amount. In fact I’ve seen many guys actually gain fat becaused they carbed up excessively.

anyone have thoughts about this? particularly the 2-300 carb thing?

I’m not sure about this. I was taking in 1800 GRAMs(not cals) of carbs during the weekend at 180 lbs when I did bodyopus and I still got ripped. It should be noted that I did a 2.5 hour depletion workout before the carb up:P Plus I was on restricted cals during the week.

I’m with Hagar on this one. When I do Body Opus I have to get in at least 1500gms of carbs on the weekend otherwise I don’t fill out and my workouts begin to suffer. But when I jacked up the carbs to anywhere from 1500-1800, come monday I was full, vascular and throwing weight around in gym, and still got ripped. It’s probably an individual thing and you have to practice and customize it for yourself.[/quote]

Yep those super re-compensation Duchaine carbups are a bitch but come mon morning when when you hit the weights I’ve never been so surprised how light the weights felt. I’ve had a few carb ups where I ate less and I noticed my w/o’s really suffered.

I felt weaker and I just ran out of gas have way threw. Not like I got tiered, just my muscle endurance went down. After a few sets they had nothing left.

Now one of the sample diets in the book with 1500 cals a day comes close to 300g of carbs for the weekend carb up. But I think I need to eat more my self if I was cutting.

6124

I read a post by Disc Hoss where he said the low point of his two-week transition phase was when he was failing in the gym and someone remarked that he looked “puny.”

Well, after reading that post, as well as just following the logic that depleting glycogen stores in the muscle is going to “deflate” the muscle, I’m not really freaking out or anything, as I realize it’s going to happen. But I have had 3 different people (all of who haven’t seen me in a month) tell me over the past week that I look smaller.

I’m assuming that after my first carb up this weekend I am going to “fill” back out and resume the way I normally look.

Did all of you guys fill out after your first carb up, or did it take multiple carb ups? And after you “fill” out, do you stay full, or do you “deflate” during the week and fill back out over the carb up? And after reading the above posts discussing the amount of carbs, I plan on playing it safe and sticking to the higher end of the carb spread (around 800).

6125

I’ve started induction phase(3rd day), and my Monday and Tuesday workouts were weak. Doesn’t feel like i got my usual pump. Should i still maintain the same type of workout during the first 12 days prior to first carb up? The headaches started today, Wednesday. So did the “blah” feeling.

By tonight i felt much better. NO workout tonight though. Guess i just need to know how extreme to take my workouts for next couple of weeks. Should i even be lifting?

5’8"
185lb
19.8%BF
Goal 2200cal/day 60%fat, 35%protein, 5%carbs
W/O
Mon-Chest, squats, shoulders
Tues- DL, back, arms
Wed- speed rope(jump rope like a boxer)
Thurs-speed rope
Fri-combinations–DL, pwr clean,frt squat, push press

6126

Just a question, how much protein are you all who are making progress taking in? 30%?

6127

By the way, if anyone has the Anabolic Solution for bodybuilders EBook, I’m willing to trade for something I have, such as BTFTM, or something. Ive bought 3 ebooks this week, I think its enough.

Message me please.

6128

Has anyone gotten headaches on AD. I have heard it mentioned but they said it was after the carb up. I am on day 11. No Carb up yet. Head aches started like day 9. My workout have been off also. Anyone got any guidence for me or have gone thru the same thing.

6129

[quote]TGordo wrote:
Has anyone gotten headaches on AD. I have heard it mentioned but they said it was after the carb up. I am on day 11. No Carb up yet. Head aches started like day 9. My workout have been off also. Anyone got any guidence for me or have gone thru the same thing.[/quote]

I’m right where you are in the induction phase; I carb up this weekend.

I got the worst headaches the first 2 days of the diet. I also felt like I had no energy, I would get very dizzy, and I didn’t workout until day 2 and 3 and both those workouts sucked. From day 4 on, things have been normal.

6130

[quote]TGordo wrote:
Has anyone gotten headaches on AD. I have heard it mentioned but they said it was after the carb up. I am on day 11. No Carb up yet. Head aches started like day 9. My workout have been off also. Anyone got any guidence for me or have gone thru the same thing.[/quote]

im exactly the same. im in my 3rd week (after 1st carbup) and havent had any this week at all and its thursday already. so maybe you’ll be the same and next week will be fine.

ps yesterday i think i ate 50-60g carbs in broccoli alone. you guys sure that’s ok? i dont want to wreck this.

like i said its thursday and im still not looking as lean as i did before the carbup. i think i only gained fat as my muscles didn’t feel superpumped this week but i looked smoother than i have in months.

my carbup looked somethin like

Sat:
8am: Surge during workout

9am:very big chicken burrito

10:30am: 3 bagles with cream cheese and jelly

2am: hamburger with bun

5pm: thai green curry and sticky rice and then 3/4 plate of pad thai
(someone at my table didnt fininsh)

(at rock show in SF til 12am)

1am: 1/2 tub lowfat ice cream and some cookies

SUNDAY
10am: apple

11 am: 4 bowls of cereal and 2 sticky buns
(after this i decided that i had over carbed a bit)

4pm:
chicken salad

9pm
protein shake 55g +2 handfulls walnuts

Any thoughts? i kinda felt obligated to junk out. although it wasnt really that bad, this weekend i plan on a cleaner load anbd less cals overall.

AND THIS DIDN’T GIVE ME A SUPER CARB PUMP?

6131

After reading an article about the carb up posted a few pages back – its safe to say that my carb up this upcoming weekend is going to be mostly clean. Two weeks ago I kinda junked out like cesliwakan (sp?) and didn’t feel good at all afterwards although I did have a good workout on Monday & i guess somewhat on Tuesday.

I think anybody who wants to cut BF should stick to around 300g of carbs on Saturday (variety of carbs) and transition to 150g of carbs on Sunday (ONLY clean carbs).

These numbers are perfect for my weight (150lbs) but i’ll let you guys know how it goes after the weekend. I plan on starting sometime around Saturday and ending Sunday at dinner (pasta always on sundays, of course). Also, I should be doing a full body workout on Saturday to deplete glycogen… we’ll see how that goes.

6132

[quote]nycsoccax wrote:
After reading an article about the carb up posted a few pages back – its safe to say that my carb up this upcoming weekend is going to be mostly clean. Two weeks ago I kinda junked out like cesliwakan (sp?) and didn’t feel good at all afterwards although I did have a good workout on Monday & i guess somewhat on Tuesday.

I think anybody who wants to cut BF should stick to around 300g of carbs on Saturday (variety of carbs) and transition to 150g of carbs on Sunday (ONLY clean carbs).

These numbers are perfect for my weight (150lbs) but i’ll let you guys know how it goes after the weekend. I plan on starting sometime around Saturday and ending Sunday at dinner (pasta always on sundays, of course). Also, I should be doing a full body workout on Saturday to deplete glycogen… we’ll see how that goes.[/quote]

What do you consider clean carbs? How long have you been on this diet? If your going to make suggestions I’m going to wonder about your experience. I’m not trying to be an asshole I’m just asking for some credentials. BTW 150 and cutting your a woman right? If your not sorry my bad.

6133

[quote]Hagar wrote:
nycsoccax wrote:
After reading an article about the carb up posted a few pages back – its safe to say that my carb up this upcoming weekend is going to be mostly clean. Two weeks ago I kinda junked out like cesliwakan (sp?) and didn’t feel good at all afterwards although I did have a good workout on Monday & i guess somewhat on Tuesday.

I think anybody who wants to cut BF should stick to around 300g of carbs on Saturday (variety of carbs) and transition to 150g of carbs on Sunday (ONLY clean carbs).

These numbers are perfect for my weight (150lbs) but i’ll let you guys know how it goes after the weekend. I plan on starting sometime around Saturday and ending Sunday at dinner (pasta always on sundays, of course). Also, I should be doing a full body workout on Saturday to deplete glycogen… we’ll see how that goes.

What do you consider clean carbs? How long have you been on this diet? If your going to make suggestions I’m going to wonder about your experience. I’m not trying to be an asshole I’m just asking for some credentials. BTW 150 and cutting your a woman right? If your not sorry my bad. [/quote]

I’ve been on the diet for a little over 3 months, and was on the Get Shredded Diet for about a month before that. I am therefore able to give advice. 150 lbs and I am not a woman, no. I don’t desire to be big either. I have about 10% BF but want to get close to 4 or 5% and i’m having trouble reaching that plateau.

Clean carbs I consider are oatmeal, whole wheat pasta, any type of vegetable or fruit, whole grain products such as bread, and brown rice. Anything else you want me to answer to sustain my credibility?

6134

Alright, i’ve got a problem after 6 or so weeks on this diet.

For the past two weeks i’ve experienced mild stomach cramps, a significant loss of appetite, and constipation.

I’ve read about some possible causes of this and as others probably know, a high fat, low fiber diet can cause it. Also, websites say caffeine drinks can affect it as well, and also dairy products.

A few weeks ago I started drinking coffee and i’ve been eating 3oz of cheddar cheese M-F since the start of this lifestyle.

However, i’ve been supplementing with Psyllium husks (4 teaspoons a day) and i’ve been eating maybe 3 cups of broccoli a day. I could use more veggies, but in reality, i’m getting far more fiber than i’ve ever gotten, even before the AD when I ate carbs. So i’m at a loss.

One of the biggest annoyances is the significant loss of appetite. I am simply not hungry even 3 hours after eating. Doing my usual routine of light cardio in the AM, followed by reducing my breakfast cals by 300, and i’m STILL not hungry 3 hours later.

So anyone ever get this on the AD?? As of now, i’m gonna cut out the cheese, coffee, and try to get more fiber. Any more suggestions?? Please help.

6135

[quote]conorh wrote:
Underestimated wrote:
cesliwakan wrote:
heres an interesting Q&A with Thib:

“I was wondering, regarding your carb-up requirements in your refined physique transformation. Why is it that you recommend such a low amount of carbs for carb-up, compared with diets like the anabolic diet, which recommends quite alot.”

CTs reply:

My definition of a carb-up is to refill the muscle glycogen. Most above-sized trainee can hold around 400-500g of carbs in their muscles/liver. So eating more than that for a carb-up makes little sense. And even having that much is not necessary since RARELY will your muscle actually be fully depleted: your body can make glucose out of amino acids and generally do so to some extent during a low-carbs diet. Chances are that you need closer to 200-300g of fill your glycogen stores.

Now, some peoples like the freedom and mental relief of having a HUGE carb-up day, but really, there is no physiological reason to go over a certain amount. In fact I’ve seen many guys actually gain fat becaused they carbed up excessively.

anyone have thoughts about this? particularly the 2-300 carb thing?

celsiewaken,

Alot of people miss the point of glycogen recomp on the weekends on the AD. I think the main thing that people forget is that EVERYBODY has a Basal Metabolic Rate and if you were to do nothing, then you would still burn calories.

Take this for example:

I am 6’ 2" and weigh 205

My BMR is @2100 Calories. Now following AD carb up guidelines I take in F/P/C of 30/10/60 on the carbloads. Now, just my BMR alone will use up 315g carbs, about 52g protein, and 70g fat. How would I be filling up my glycogen stores if I took in 200-300g even at MY weight? My glycogen stores are nonexistent at that point.

And I have seen the difference. I usually take in 800-900g carbs on Day #1 which is used for my BMR AND my glycogen stores(@315g+500g{as CT suggests is our glycogen stores}). See how it all works out, I mean it’s not perfect, but pretty darn close HUH? I am usually jacked and humming right along burning fat after the carb up.

We are not automobiles where usually you get a specified MPG. Food increases your metabolism as does exercise and I don’t know about you, but I’m pretty sure everybody visiting this thread exercises. The thing is to find your balance.

Hope this helps.

Best, UE

You are correct in principle, but you won’t likely burn the food you eat in those proportions. To reiterate though, I agree with you, eat like a big boy on your carb-ups.
[/quote]

Yes there is a period on the load where in the beginning of it you are still using fats, but as the load progresses you start to switch back kind of in a lead-lag shift from the hormonal change to using some glycogen for energy.

You don’t switch back completely to a total carb burner like others once you are adapted, but you do begin to use both glycogen and fat together because you should still be benefiting from the fat releasing enzymes due to the continued fat intake on the loads.

Therein lies a problem for some because if your fat intake is reduced to nothing or close to it on the weekend loads then you begin to lose some of the fat loss benefits of the AD. You are upregulating your fat STORAGE enzymes.

Anyway, I got off track. We are not like machines that have gauges to tell us what is happening(again with the automobile analogy), but you can use experience to guage progress. I personally don’t want to shortchange myself, so I used experience along with the science behind the diet(glycogen stores and usage) and I tried to point out that the numbers were pretty darn close to the suggested numbers of proponents of the AD.

I have more, but I gotta go.

Take care. UE

6136

[quote]TravisCS84 wrote:
I read a post by Disc Hoss where he said the low point of his two-week transition phase was when he was failing in the gym and someone remarked that he looked “puny.”

Well, after reading that post, as well as just following the logic that depleting glycogen stores in the muscle is going to “deflate” the muscle, I’m not really freaking out or anything, as I realize it’s going to happen. But I have had 3 different people (all of who haven’t seen me in a month) tell me over the past week that I look smaller.

I’m assuming that after my first carb up this weekend I am going to “fill” back out and resume the way I normally look.

Did all of you guys fill out after your first carb up, or did it take multiple carb ups? And after you “fill” out, do you stay full, or do you “deflate” during the week and fill back out over the carb up? And after reading the above posts discussing the amount of carbs, I plan on playing it safe and sticking to the higher end of the carb spread (around 800). [/quote]

TravisCS84,

Yes, I totally deflated during the transition phase(really sucked), but come that first load…POW all filled up again. Pretty dramatic I gotta say, but in the beginning as the week rolled by I would again begin to flatten out.

As time passed though(adaptation) and being sure to get enough on the weekends(AH-LAH Mega carbs) I was able to tweak things to sustain size during the week and keep from getting depleted all while losing BF and gaining LBM.

I gotta say though that I still do look fuller on Monday and Tuesday(I load on Fri. and Sat.), but there is a big difference between being Flat and Weak(in the beginning) and Full and Strong(now) the rest of the week.

Don’t worry(because worrying is catabolic!)

Best, UE

6137

[quote]bkmacky9288 wrote:
does anyone get pimples on their back shoulders and chest? i mean WTF all of a sudden…ive been doin this diet for a little over a year now…hhmmm[/quote]

Hey bk,

The jury is still out on this one, but diets high in fat along with excessive sun exposure have supposedly been shown to increase body acne. Been to the beach lately? HMMMM.

Best, UE

6138

[quote]nycsoccax wrote:
Hagar wrote:
nycsoccax wrote:
After reading an article about the carb up posted a few pages back – its safe to say that my carb up this upcoming weekend is going to be mostly clean. Two weeks ago I kinda junked out like cesliwakan (sp?) and didn’t feel good at all afterwards although I did have a good workout on Monday & i guess somewhat on Tuesday.

I think anybody who wants to cut BF should stick to around 300g of carbs on Saturday (variety of carbs) and transition to 150g of carbs on Sunday (ONLY clean carbs).

These numbers are perfect for my weight (150lbs) but i’ll let you guys know how it goes after the weekend. I plan on starting sometime around Saturday and ending Sunday at dinner (pasta always on sundays, of course). Also, I should be doing a full body workout on Saturday to deplete glycogen… we’ll see how that goes.

What do you consider clean carbs? How long have you been on this diet? If your going to make suggestions I’m going to wonder about your experience. I’m not trying to be an asshole I’m just asking for some credentials. BTW 150 and cutting your a woman right? If your not sorry my bad.

I’ve been on the diet for a little over 3 months, and was on the Get Shredded Diet for about a month before that. I am therefore able to give advice. 150 lbs and I am not a woman, no. I don’t desire to be big either. I have about 10% BF but want to get close to 4 or 5% and i’m having trouble reaching that plateau.

Clean carbs I consider are oatmeal, whole wheat pasta, any type of vegetable or fruit, whole grain products such as bread, and brown rice. Anything else you want me to answer to sustain my credibility?

[/quote]
Ooops Sorry bro. Like I said I wasn’t trying to be an asshole, but I saw you only had 9 posts and you were give out some advice that contradicted what many of the vets have suggested. Most people on this website are interested in building muscle mass and strength. In fact that is the main purpose of the AD. If these people took your advice for cutting I believe they would sacrifice too much muscle.

Our goals are different. I want to get very big and strong then cut down with loosing the least amount of muscle possible. You would like to stay small but get lean. Hey thats alright, and I have nothing against that but DIETING BECOMES A WHOLE LOT MORE COMPLICATED WHEN YOUR TRYING TO HOLD ON TO GAINS. Because of your lack of muscle I believe you are not qualified to give out advice to most of the people on this web site but I’m sure you do well on the weight watchers forum.

6139

[quote]i0wny0uall wrote:
Alright, i’ve got a problem after 6 or so weeks on this diet.

For the past two weeks i’ve experienced mild stomach cramps, a significant loss of appetite, and constipation.

I’ve read about some possible causes of this and as others probably know, a high fat, low fiber diet can cause it. Also, websites say caffeine drinks can affect it as well, and also dairy products.

A few weeks ago I started drinking coffee and i’ve been eating 3oz of cheddar cheese M-F since the start of this lifestyle.

However, i’ve been supplementing with Psyllium husks (4 teaspoons a day) and i’ve been eating maybe 3 cups of broccoli a day. I could use more veggies, but in reality, i’m getting far more fiber than i’ve ever gotten, even before the AD when I ate carbs. So i’m at a loss.

One of the biggest annoyances is the significant loss of appetite. I am simply not hungry even 3 hours after eating. Doing my usual routine of light cardio in the AM, followed by reducing my breakfast cals by 300, and i’m STILL not hungry 3 hours later.

So anyone ever get this on the AD?? As of now, i’m gonna cut out the cheese, coffee, and try to get more fiber. Any more suggestions?? Please help. [/quote]

Thats funny I haven’t had any problems. Flax seed oil helps some people out plus its a good source of omega 3s. I discovered that too much cheese seems to screw with my stomach so I cut most of it out.

6140

Hey guys,
Just started cutting a few weeks now…I am getting curious about different training methods. Is it a bad idea to start a different training program while starting to cut. I guess you would do a new program to see if you body gains more muscle right? So should I start after I cut for a bit or? Was thinking full body, like Waterbury or something…

Thanks

6141

[quote]Hagar wrote:
Our goals are different. I want to get very big and strong then cut down with loosing the least amount of muscle possible. You would like to stay small but get lean. Hey thats alright, and I have nothing against that but DIETING BECOMES A WHOLE LOT MORE COMPLICATED WHEN YOUR TRYING TO HOLD ON TO GAINS. Because of your lack of muscle I believe you are not qualified to give out advice to most of the people on this web site but I’m sure you do well on the weight watchers forum.[/quote]

Hmm, you’re kind of misinterpreting what i’m saying. I bulked the first two months. I’m already as big as I can get without looking unproportional.

My arms already look big for my body and I don’t want to bench more than what I can now(295 once or twice, which may be nothing compared to most people but weighing 150 thats enough for me), so I feel it’s strictly cutting for me while maintaining what I can already lift – and NOT increase any weights. Which is why i’m leaning towards the very low end of carb intake during the carb ups.