My Experience On the Anabolic Diet

Nutrition
6622

i0wny0uall , Jadar, Avocado, thanks for the support.

Yeah this last week has been hard and my cravings for carbs were through the roof. The whole complaining about Thursday nights is just me venting frustration. I’ve been bitching, but with some thought out preparation I think I can make this work.

I just get frustrated that everything has carbs in it, including beef jerky (at 4g per serving, I could knock out 20g carbs in one bag), and quality fat is hard to find. (School cafeteria has shitty canola oil dressings, etc.)

The reason I’ve been ordering salads is I don’t know what else to order at most eateries; too many places don’t offer steak. With a salad I can double the meat and pour on the oil, etc.

I was looking at my food log from before school started; I basically ate spinach, bacon, bleu cheese, eggs, olive oil combo at least twice daily, with other such concoctions (ground beef, spices, peppers, salsa, cheese etc). But I was cooking several times a day. That was nice… anyway, looking forward…

I have been packing salads loaded w/ all kinds of cheese.
I need to start boiling eggs in bulk on the weekend. That will help tremendously. So basically food on the go looks like this:

Low-carb tortillas w/ PB
Salads
cheese
Chicken

And I’m going to start packing:
Olive oil
Boiled eggs

Anything else to add to the list? I’d mention walnuts, except for the fact that I absolutely hate them now after force-feeding myself walnuts for a roundtrip 7 hour flight a couple weeks ago.
Again thanks for the input guys, I appreciate it.

6623

[quote]natural59 wrote:

Sorry, I don’t follow your reasoning…how do you make the jump from daily protein consumption to a daily caloric intake…? Protein isn’t tied to a specific calorie count. Or if you are talking about fat consumption, what I suggested isn’t that big of a reduction.

I suggested a RANGE to allow for differences in…everything…basal metabolism, protein requirements, etc. I suggest starting at the high end of the range and customizing from there. Formulas are a good starting point, but aren’t equally applicable to every individual…

I weigh 195lbs. @ 10%bf. As far as caloric intake is concerned, in order to maintain my current bf %, yet continue to add mass, I float around 15xbw (2925cal.), and 15xLBM (2625cal.), which is a daily fluctuation of ONLY 300cal., or an average of ONLY 150cal. Not a huge difference.

Using the average of my daily caloric intake (2,775cal.), if I reduce my fat consumption, as a percentage of my overall daily caloric intake, by 5-10%, i.e., from 60% down to 50-55%, this would ONLY amount to a 139cal. (@ 55%), or 277cal.(@ 50%) daily caloric reduction. Again, not a huge difference.

As far as protein consumption is concerned, again, formulas are a good starting point, but you have to customize dietary intake to your own metabolism/biochemistry.

If the question is one of reducing fat, I don’t want to feed my fat mass, but only my LBM, give or take–to allow for a healthy amount of fat retention.

For me, 195lbs. @10%bf, somewhere around 175-195g of protein per day keeps me adding lean body mass.

175lbs. would be my assumed LBM , and 195 my bw. However, no one cuts to 0% fat. My actual cut weight would be closer to 185lbs. And 185 just happens to be the average of my daily protein intake, the average between 1g. protein per pound of bw and 1g. protein per pound LBM.

Granted, the differences will be greater for someone with a greater bf %, but this works as a good outline for my own body. I’m not suggesting that it will work for everyone, but only offered it as a starting point. But I don’t see where you get that this would result in a 10xbw daily caloric intake. Perhaps, I’ve misquoted myself…?

I hope this helps and I shouldn’t have to say it, but don’t mess with your levels until you are adapted.

Goes without saying, although, bears repeating…

-james
[/quote]

james,

Yes Bro, Protein actually is tied to a specific calorie count. Protein has 4 calories per gram. Now based on YOUR numbers above:

Average cals.:2775 cals.
Average Pro: 185g.

Pro cals.=740
CHO cals.=120(30g. CHO)
Pro and CHO cals.=860

2775(Average cals.)-860(Pro and CHO cals.)=1915(Average Fat cals.)

That is an Average Fat intake of 69%.(again based on YOUR numbers).

Seems a little high for the AD. Currently your Average ratios are F/P/C 69%/26.6%/4.3. You would be easily suited raising your Protein and dropping your Fat to be more in line with the suggested ratios in the book.

Hope this helps. If not PM me

Best, UE

6624

[quote]InTheZone wrote:
nycsoccax wrote:
greekdawg wrote:
Doh wrote:
what do you guys think about including whip cream during the low carb days. I’m surprise there is only a little amount of carb in it. Is it safe to consume?

Are you kidding me? I practically live of heavy cream, eggs, olive oil, etc. Pure heavy cream has no carbs in it at all.

Yeah i agree, but ODing on the heavy cream has its downside, a lot of saturated fat that you probably don’t want, esp. if your cutting. I tend to just add an ounce to my shake, and a half ounce to coffee sometimes.

Yeah, I love that heavy shit too, like Dawg, but when cutting, unfortunately it has to have a limit on it…

   Same with the olive oil, shits killer, I like to mix it w/sat.fat from the cream in shakes sometimes..
                   ToneBone[/quote]

A tbsp of cream has 5 grams of fat, a tblsp of most regular oils is about 14 grams of fat.

I usually mix in the cream, olive oil, a few eggs into my shake. If you’re worried about the cream, you could always use half and half, has less fat and like 1 gram of carbs per 2 tblsps.

6625

[quote]Underestimated wrote:
james,

Yes Bro, Protein actually is tied to a specific calorie count. Protein has 4 calories per gram. Now based on YOUR numbers above:[/quote]

Thanks, UE:

Damn, I made a mess…

First, I corrected an omission to my first post, and added an explanation of what was intended.

The omission was “1-1.5g.” of protein v. “1g.” The explanation: These are recommended ranges, i.e., 1-1.5g. x BW, and 1-1.5g x LBM.

To lean up, I recommend starting at the high end (1.5g.xBW), and working toward the low end (1g.x LBM). Obviously, as your weight and body composition changes, so will your requirements/calculations of these amounts.

Bottom line, I don’t recommend going above 1.5g x BW, or below 1g x LBM. But as you lean up, I do feel that you want to start adjusting your intake to your LBM, without respect to your fat mass. At some point, these two formulas will intersect, and protein intake really is geared towards protein synthesis, or feeding your muscle, not fat, mass.

Second, you are right about my figures being off. Thanks, for pointing that out.

To explain: I got those figures from my HD, which I had reworked after I read a T-Nation article, and reduced my protein intake somewhat, in which Joel Marion made a recommendation regarding protein consumption on a low-CHO diet.

I posted a link to that article on page 261 (linked below) of this thread, and brought up the same subject in the “The New Low-Carb Guru” thread, page 5 (linked below).

http://www.T-Nation.com/tmagnum/readTopic.do?id=658379&pageNo=260

http://www.T-Nation.com/tmagnum/readTopic.do?id=1670877&pageNo=4

In going over those numbers, I discovered that I had inadvertently calculated the CHO calories based on 9cal. per 1g. Obviously, this is the correct amount for FAT v. CHO calories. My mistake.

I don’t remember if I started with a calorie count, or based the numbers on protein consumption, so I can’t say where the totals got skewed, except the obvious error in calculating CHO. Suffice to say that they were wrong.

So, anyway, I went back and counted up my ACTUAL grams and calories (plus or minus) since that time, starting from scratch:

250g. (P) 1000cal. (39%)
30g. (CHO) 120cal. (5%)
157g. (F) 1413cal. (56%)

Total Calories 2535, or 13xBW.

Finally, you are right, of course, regarding the calories in protein. I’m aware of this. I just didn’t consider that you calculated caloric intake based upon the (corrected/explained) 1g. xLBM. I was commenting on protein sources, i.e., a hamburger containing 30g. protein can contain 120cal. or 1200cal., depending on its F/CHO content.

-james

6626

such a thing as too much fat?

just added up my daily macros for the hell of it , and im getting 210g pro, 303 fat, 23 cho. should i reduce the fat

6627

Hey guys,

I’ve finally built up the courage to give this diet a proper shot. Did a big shop yesterday, and am currently battling through my first meal. It is 4 fishoil tablets, a multi-v, 5g soluble fibre, a dozen eggs and a 2 rashers of bacon.

Any advice any of you would like to give?

6628

[quote]getabsfast83 wrote:
such a thing as too much fat?

just added up my daily macros for the hell of it , and im getting 210g pro, 303 fat, 23 cho. should i reduce the fat

[/quote]

your percentages, give or take:

P = 210g/840cal/23%
CHO = 23g/92cal/3%
F = 303g/2727cal/74%
TOTAL CALORIES: 3659

Depending on your goals, 50-60% F is recommended.

-james

6629

Finished my week two, of keeping protein at 100g, and fat at 164g.

hopefully im adapted, now I will raised my protein to 140g (lbm = 140-150) and eat fat as the rest of my calories. Then slowly lower the calories to about 1800 daily, lowest ill go. My metabolisms gonna die, so ive gotta try to do high fat refeeds since i carb up every two weeks.

stats:

20 yo
200 pounds
26%bf.

6630

does it matter what percentages you consume WEEKLY or is it just a daily thing. as in, if i keep my levels at 60% fat, 35% pro, 5% cho during the week, and 60% cho, 30% fat, 10% pro on the weekends, does it matter what % of my weekly allowance i use during M-F and then Saturday/Sunday?

6631

[quote]natural59 wrote:
getabsfast83 wrote:
such a thing as too much fat?

just added up my daily macros for the hell of it , and im getting 210g pro, 303 fat, 23 cho. should i reduce the fat

your percentages, give or take:

P = 210g/840cal/23%
CHO = 23g/92cal/3%
F = 303g/2727cal/74%
TOTAL CALORIES: 3659

Depending on your goals, 50-60% F is recommended.

-james[/quote]

And yes you can get too much fat. You can get too much in the sense of it being out of proportion to the other macros and in the context of overall calories. Too many overall calories and you will get fat even on this diet.

The difference is, this diet allows greater overall intake before this happens because the body uses fat constantly and only stores it as a last resort.

6632

Maybe alot of you guys have already thought of this but I figure I’ll toss it out there.

Olives are a great fiber supplement on the anabolic diet. No carbs except fiber and a little healthy fat. Plus they are tastier than metamucil :wink:

6633

i’ve been on ad for the past 4 weeks. Lately, I’ve notice that my heart has been pumping harder and slower than regular. I’m concern as to whether or not this is the effect of a high fat diet and if i should stay off it. what do you guys think?

I’ve been keeping the amount of saturated fat i consume low, with a majority of fat coming from monosaturated and a decent amount of polysaturated from fish oils. I’ve been sticking to 55-60% fat per day as well.

6634

[quote]Doh wrote:
i’ve been on ad for the past 4 weeks. Lately, I’ve notice that my heart has been pumping harder and slower than regular. I’m concern as to whether or not this is the effect of a high fat diet and if i should stay off it. what do you guys think?

I’ve been keeping the amount of saturated fat i consume low, with a majority of fat coming from monosaturated and a decent amount of polysaturated from fish oils. I’ve been sticking to 55-60% fat per day as well. [/quote]

Sounds to me more like a electrolyte balance and/or hydration issue. I have been battling something similar on and off for a year or two now.

I do not have a good answer as to what to do about it. I am still trying to work out the solution to my problem, though drinking more water seems to be important.

Low carb diets tend to dehydrate a person more than usual which, besides dehydration, tends to highlight electrolyte imbalances and possibly exacerbate them if certain minerals are being flushed more for one reason or another.

6635

I bought some beef sticks for snacks, and it says they have less than 1g of carb. I am far under my CHO limit, but I noticed the second ingridient is Corn Syrup. Are these still alright or should I stay away from them?

6636

[quote]Moon Knight wrote:
Doh wrote:
i’ve been on ad for the past 4 weeks. Lately, I’ve notice that my heart has been pumping harder and slower than regular. I’m concern as to whether or not this is the effect of a high fat diet and if i should stay off it. what do you guys think?

I’ve been keeping the amount of saturated fat i consume low, with a majority of fat coming from monosaturated and a decent amount of polysaturated from fish oils. I’ve been sticking to 55-60% fat per day as well.

Sounds to me more like a electrolyte balance and/or hydration issue. I have been battling something similar on and off for a year or two now.

I do not have a good answer as to what to do about it. I am still trying to work out the solution to my problem, though drinking more water seems to be important.

Low carb diets tend to dehydrate a person more than usual which, besides dehydration, tends to highlight electrolyte imbalances and possibly exacerbate them if certain minerals are being flushed more for one reason or another.[/quote]

I get this same sort of thing happen to me when I have too much salt, and not enough water. My heart can start racing if I’m not careful. First time it ever happend, I had eaten at least 10 pickle spears and my heart went nuts after about 15 minutes.
The foods that are quick and easy on the AD tend to be high in salt, (jerkey, lunch meat, cheese, etc). Make sure you are getting lots of water.

6637

[quote]KingTAH wrote:
I bought some beef sticks for snacks, and it says they have less than 1g of carb. I am far under my CHO limit, but I noticed the second ingridient is Corn Syrup. Are these still alright or should I stay away from them?[/quote]

one gram won’t likely kill you

6638

[quote]Moon Knight wrote:
Doh wrote:
i’ve been on ad for the past 4 weeks. Lately, I’ve notice that my heart has been pumping harder and slower than regular. I’m concern as to whether or not this is the effect of a high fat diet and if i should stay off it. what do you guys think?

I’ve been keeping the amount of saturated fat i consume low, with a majority of fat coming from monosaturated and a decent amount of polysaturated from fish oils. I’ve been sticking to 55-60% fat per day as well.

Sounds to me more like a electrolyte balance and/or hydration issue. I have been battling something similar on and off for a year or two now.

I do not have a good answer as to what to do about it. I am still trying to work out the solution to my problem, though drinking more water seems to be important.

Low carb diets tend to dehydrate a person more than usual which, besides dehydration, tends to highlight electrolyte imbalances and possibly exacerbate them if certain minerals are being flushed more for one reason or another.[/quote]

water intake shouldn’t be a problem because I make sure i get enough of it everyday. How does electrolyte imbalance affect heart ratE?

6639

[quote]Doh wrote:
Moon Knight wrote:
Doh wrote:
i’ve been on ad for the past 4 weeks. Lately, I’ve notice that my heart has been pumping harder and slower than regular. I’m concern as to whether or not this is the effect of a high fat diet and if i should stay off it. what do you guys think?

I’ve been keeping the amount of saturated fat i consume low, with a majority of fat coming from monosaturated and a decent amount of polysaturated from fish oils. I’ve been sticking to 55-60% fat per day as well.

Sounds to me more like a electrolyte balance and/or hydration issue. I have been battling something similar on and off for a year or two now.

I do not have a good answer as to what to do about it. I am still trying to work out the solution to my problem, though drinking more water seems to be important.

Low carb diets tend to dehydrate a person more than usual which, besides dehydration, tends to highlight electrolyte imbalances and possibly exacerbate them if certain minerals are being flushed more for one reason or another.

water intake shouldn’t be a problem because I make sure i get enough of it everyday. How does electrolyte imbalance affect heart ratE?[/quote]

I don’t remember the exact reasons. I know it effects the electrical impulses of the heart…or something. (my memory fails me at this point). I’d have to do some research.

6640

[quote]penguin wrote:
Doh wrote:
Moon Knight wrote:
Doh wrote:
i’ve been on ad for the past 4 weeks. Lately, I’ve notice that my heart has been pumping harder and slower than regular. I’m concern as to whether or not this is the effect of a high fat diet and if i should stay off it. what do you guys think?

I’ve been keeping the amount of saturated fat i consume low, with a majority of fat coming from monosaturated and a decent amount of polysaturated from fish oils. I’ve been sticking to 55-60% fat per day as well.

Sounds to me more like a electrolyte balance and/or hydration issue. I have been battling something similar on and off for a year or two now.

I do not have a good answer as to what to do about it. I am still trying to work out the solution to my problem, though drinking more water seems to be important.

Low carb diets tend to dehydrate a person more than usual which, besides dehydration, tends to highlight electrolyte imbalances and possibly exacerbate them if certain minerals are being flushed more for one reason or another.

water intake shouldn’t be a problem because I make sure i get enough of it everyday. How does electrolyte imbalance affect heart ratE?

I don’t remember the exact reasons. I know it effects the electrical impulses of the heart…or something. (my memory fails me at this point). I’d have to do some research.[/quote]

dehydration due to electrolyte/sodium imbalances can also mess with your blood volume and stress the heart. calcium is very important for heart contraction as well.

6641

[quote]toocul4u wrote:
penguin wrote:
Doh wrote:
Moon Knight wrote:
Doh wrote:
i’ve been on ad for the past 4 weeks. Lately, I’ve notice that my heart has been pumping harder and slower than regular. I’m concern as to whether or not this is the effect of a high fat diet and if i should stay off it. what do you guys think?

I’ve been keeping the amount of saturated fat i consume low, with a majority of fat coming from monosaturated and a decent amount of polysaturated from fish oils. I’ve been sticking to 55-60% fat per day as well.

Sounds to me more like a electrolyte balance and/or hydration issue. I have been battling something similar on and off for a year or two now.

I do not have a good answer as to what to do about it. I am still trying to work out the solution to my problem, though drinking more water seems to be important.

Low carb diets tend to dehydrate a person more than usual which, besides dehydration, tends to highlight electrolyte imbalances and possibly exacerbate them if certain minerals are being flushed more for one reason or another.

water intake shouldn’t be a problem because I make sure i get enough of it everyday. How does electrolyte imbalance affect heart ratE?

I don’t remember the exact reasons. I know it effects the electrical impulses of the heart…or something. (my memory fails me at this point). I’d have to do some research.

dehydration due to electrolyte/sodium imbalances can also mess with your blood volume and stress the heart. calcium is very important for heart contraction as well.

[/quote]

what should i do? should i cease this diet?