My Experience On the Anabolic Diet

Nutrition
6662

hi, i just started the anabolic diet and i was wondering if anybody could give me any tips/tweaks to my diet.

meal 1: 778 calories, 514 from fat, 60 g protein, 2 g carbs from the cheese
6 medium eggs, 6 slices of bacon, 1/2 cup of shredded parmesan cheese

meal 2: 430 calories, 185 from fat, 57 g protein, 2 g carbs from the cheese
1 breast of chicken, 2 ounces of cheese

meal 3: im guessing 700-900 calories, 500-600 being from fat, anywhere from 50-60 g of protein here, 4.5 g carbs from the salad
large steak, large salad of spinach/arugula/something green and leafy with a shot of olive oil (360 calories)

meal 4: 770 calories, 474 from fat, 56 g of protein, 2 g of carbs from the cheese
6 eggs, 4 slices of bacon, 2 ounces of cheese

meal 5: 578 calories, 354 from fat, 56 g of protein, 2 g of carbs from cheese
6 eggs, 1/2 cup of cheese

meal 6: 240 calories, 90 from fat, 26 g of protein, a whopping 10 g of carbs
1 cup of cottage cheese

this all adds up to 3516 calories, im 190 lbs usually, maybe 185 in the morning if dehydrated and empty (think number 2). its 2158 calories from fat, and 297 g of protein with 22.5 g of carbs

i take 5 fish oil caps in the morning and 5 at night with my cottage cheese, each is 10 calories

i take 6 bcaas (the Biotest tabs) before my working, and another 6 after as well as creatine in water

in addition to this, i take 4 g of vitamin c and a multivitamin, theres no carbs in either i made sure of that

uh, so pretty much what im looking for is any advice, tips, anything one can help out with, especially with the eggs, somehow, i dont think im gonna be able to handle eating 18 eggs a day, although i love cheese, its what made this diet so irresistable.

also, would i experience the crash that everyone talks about if i have been low carbing it before? previously, before this diet, the only carbs i was getting was a 1/2 cup of oatmeal, and 2 full servings of Surge on working days, as well as many vegetables (brocolli, tomatoes, spinach, garlic, salad mix). oh yeah, and a 1/2 cup of blueberries and 1/3 a can of pumpkin with that oatmeal.

thanks, any replies/comments are greatly appreciated.

6663

[quote]tmoney1 wrote:
greekdawg wrote:
AlphaDragon wrote:
tmoney1 wrote:
For increased fat loss, would it be ok to do 6 low-carb days and 1 carb-up day instead of 1.5-2 carb-up days?

I apologize if this has been covered in the thread already (which it probably has).

As I’ve said before:

I’ve ALWAYS done 36-48 hour carbups and have lost fat at a rate of 2lbs/week. AND, 90% of the time, those carbups were UNCLEAN foods.

AD

Personally I limit the carbups to 1 day and clean foods. I don’t know about you AD, but I have a tremendous appetite and have no problem doing some major damage on carbup days if I don’t keep it in check.

Yeah, same here. At first, I ate a lot of junk on carb-up days, but now I restrict to one, maybe two cheat meals on the weekends, while getting some carbs in (oatmeal, pancakes and syrup, chocolate, etc.).[/quote]

I don’t know what to say. Maybe I have an “internal switch” that says “enough is enough,” but it’s definately not conscious.

I will say that eating that way got me to about 15%, then had to become more careful with things to get to where I am now…(honestly, I don’t know as they don’t have calipers or ANYTHING at my gym).

Wish I knew what 10% at my bodyweight looked like for comparison.

But I’ll still say that if you eat 90% clean during the CHO up, you’ll be fine even on a 36-48 span. In general, this is true…we all want to gain the full benefits of the hormonal lambada that’s going on during that time.

AD

6664

Well…I figure it’s time to up the daily cals somewhat and eat cleaner on weekends.

I’m going to keep fats at about 55%, though.

Caloric limit daily will be about 2100/day.

Weekend will still be unmonitored but more clean (they make AWESOME handpulled/fresh noodles out here), with maybe 1 or 2 cheat meals (I’ve fallen off lately and basically made the weekends free-for-alls for the last 3-4 weeks…yet, still managed to lose about 2lbs yet look more solid…go figure).

Let’s see what happens.

I’ll be going back on a “pseudo bulk” soon, I figure. Meaning, I’ll be at maintenance calories during the weekdays and much above maintenance calories for the weekends.

Any thought/opinions/insight/whatever is always welcome.

AD

6665

I’m currently at the end of day 3 on the anabolic diet. I don’t feel too bad, although I’m struggling a bit with food. I’m sure I’ll get used to it though.

My heart beat has been feeling a bit heavy. I think I read this had to do with electrolytes? Any advice?

6666

speaking of maintenance how do each of you calculate it? just curious with different styles…

6667

[quote]bkmacky9288 wrote:
speaking of maintenance how do each of you calculate it? just curious with different styles…[/quote]

18xBW which gets me to about 3,000 and as of late im cycling it like 4,000-2,000,3000

6668

[quote]AlphaDragon wrote:
Well…I figure it’s time to up the daily cals somewhat and eat cleaner on weekends.

I’m going to keep fats at about 55%, though.

Caloric limit daily will be about 2100/day.

Weekend will still be unmonitored but more clean (they make AWESOME handpulled/fresh noodles out here), with maybe 1 or 2 cheat meals (I’ve fallen off lately and basically made the weekends free-for-alls for the last 3-4 weeks…yet, still managed to lose about 2lbs yet look more solid…go figure).

Let’s see what happens.

I’ll be going back on a “pseudo bulk” soon, I figure. Meaning, I’ll be at maintenance calories during the weekdays and much above maintenance calories for the weekends.

Any thought/opinions/insight/whatever is always welcome.

AD[/quote]

How much do you weigh if your maitenance is 2100 cals? I always thought you were a big guy, so I assume you’re cutting on the weekdays? I’m doing around 1700 cals at 150 lbs, cutting of course, thats why I ask.

Quick update with me – I gave in yesterday and had a piece of cheesecake. I was at a work lunch at a really high end steakhouse in the city so I kinda felt obligated to not let this diet control me, but instead I control the diet =P Everything else I ate was quite AD though, salad, broccoli and filet mignon.

I was also reading up on keeping Leptin hormone levels high, and what better way than to cheat and feel a little fuller, which it defintely did considering I couldn’t eat for the rest of the day because i felt so stuffed. Next Tuesday I’ll be able to hit the gym again, but I haven’t suffered any muscle loss (according to the mirror, anyway)

6669

Question for those vets out there. I have been on the AD for 2 months. I try to stay below the 30g a day until the weekend. I started at 155lbs aiming for packing on muscle.

Now I am at 144lbs and I have been eating more for a while now. Any suggestions on what I am doing wrong. Plus I still get the headaches every once in a while. I watch my cals and % like a nazi. They all look good on paper but when I look in the mirror I cant see it. Thank you for your time.

6670

[quote]nycsoccax wrote:
AlphaDragon wrote:
Well…I figure it’s time to up the daily cals somewhat and eat cleaner on weekends.

I’m going to keep fats at about 55%, though.

Caloric limit daily will be about 2100/day.

Weekend will still be unmonitored but more clean (they make AWESOME handpulled/fresh noodles out here), with maybe 1 or 2 cheat meals (I’ve fallen off lately and basically made the weekends free-for-alls for the last 3-4 weeks…yet, still managed to lose about 2lbs yet look more solid…go figure).

Let’s see what happens.

I’ll be going back on a “pseudo bulk” soon, I figure. Meaning, I’ll be at maintenance calories during the weekdays and much above maintenance calories for the weekends.

Any thought/opinions/insight/whatever is always welcome.

AD

How much do you weigh if your maitenance is 2100 cals? I always thought you were a big guy, so I assume you’re cutting on the weekdays? I’m doing around 1700 cals at 150 lbs, cutting of course, thats why I ask.

[/quote]

According to the book, maintenance is 18xbodyweight.

Now, I figure if you have a high percentage of bodyfat, you would lower than number (as to not add fat).

I never said I was a big guy, dude. I’m just a guy who was skinny/fat, decided to bulk on the AD, gained LOTS of LBM, lost BF at the same time then dieted down.

I was 180 at 22%, now I’m 165 at about 13% (AGAIN, I’m guessing as I have no means of measuring).

At 18x/bw, my maintenance is 2970cals/day. Before I was dieting to get to the point that I could feel positive about my looks in the mirror. Now it’s time to ramp it up again.

About the 2100 cals, I’m raising the daily caloric intake gradually as to not store more fat than necessary. I figure I’ll top off at 2500 as my daily activity levels are pretty low (with the exception of the training, of course)…then have a CHO-Up worthy of Health-conscious KINGS! I’m talkin maybe 4000+ (mostly clean) Cals.

Then, after a month or so, I’ll assess and see what’s going on. I figure if I keep it at 55%fat during the week, I can still burn off the fat stores i have, but have more energy because my daily caloric intake will be higher.

AD
Let the experiment commence.

6671

Well, I’m dumping the AD. Found out meat is making me sick and I may have an endocron disorder. Obviously I’ll have to move to oatmeal, shakes, and maybe some liquid egg whites. Any suggestions on a good diet for bulking up still?

6672

[quote]bkmacky9288 wrote:
speaking of maintenance how do each of you calculate it? just curious with different styles…[/quote]

the book says bodyweightx18. now, if we’re over the 10%BF “rule” then I suppose we’d lower than number so that fat stores can be tapped into.

But that’s just a hypothesis.

AD

6673

I think I’m leaving the AD.

At my height and size, I just don’t think the AD is going to give me the gains I’m looking for right now. I need to bulk up for a while. When I’m ready to lose some fat, I’ll come back to the AD.

I also felt like I had a cold or flu during the week a lot. This was after the first few carb ups too.

6674

I def think this diet depends on your blood type. I’m type A I get sick whenever I eat meat. Plus, I’m 6 foot and only 135 right now, so I think carbs are probably what I need right now.

6675

[quote]KingTAH wrote:
I def think this diet depends on your blood type. I’m type A I get sick whenever I eat meat. Plus, I’m 6 foot and only 135 right now, so I think carbs are probably what I need right now. [/quote]

I’m type A and only feel good when I eat meat.

Are you a follower of the “Eat Right 4 Your Type” books. Dr. Dadamo if memory serves.

I tried that for a while, and it really didn’t do well for me. I’m incredibly carb sensitive. This diet has been great for the way I feel. Once I got used to it.

When you say “get sick” do you mean you vomit? Or just feel like you’re going to? or???

6676

Don’t forget the 18XBW is to get you started. At the end of the 2 weeks if you’ve added or lost weight you’ll need to adjust for your body and activity.

6677

[quote]stormbringer73 wrote:
Don’t forget the 18XBW is to get you started. At the end of the 2 weeks if you’ve added or lost weight you’ll need to adjust for your body and activity.[/quote]

Yeah, 18xBW if definitely too high for maintenance where I’m concerned. You can manipulate your metabolism, but there are still going to be differences from person to person. I’m in my late 40’s , and don’t need nearly that many calories to maintain. I’m closer to 14-15xBW for maintenance needs at 195lbs. 10%bf.

-james

6678

Both. But I think I also got sick in Iraq from the meat, so I guess that could be a problem. Plus, I don’t gain any muscle or have any energy when I consume meat. I only seem to get veins when I consume carbs, but I only do good with whole grains and fruit pretty much. Also, contrary to what they say, I do much better on soy, veggies and fish.

6679

[quote]stormbringer73 wrote:
Don’t forget the 18XBW is to get you started. At the end of the 2 weeks if you’ve added or lost weight you’ll need to adjust for your body and activity.[/quote]

Fully agreed on that.

Personally, I think maybe 15xbw is best 4 me, but I’ll be figuring it out as I go…thus the slow hikes in daily caloric intake. :wink:

6680

So… I was reading more of the Anabolic Solution and it occured to me that BCAAs, especially in significant quantity, can up insulin. Would this not be counterproductive to the shift to fat-burning that is supposed to occur during the week? The book says that insulin decreases fat burning and increases fat storage, which has been my understanding in the past as well.

Will taking a few grams of BCAAs several times a day, and higher doses around workouts, hurt my progress?

Any experiences?

6681

Yeah bump on Moon Knight’s post. I was thinking the same thing.

Thoughts that I’ve had:

It’s probably not nearly as significant as a higher carbohydrate food.

Glycogen stores are still low, which should still signal fat burning.

I’m only doing it right after my workout, not throughout the day because I don’t want chronically elevated insulin levels.