My Experience On the Anabolic Diet

Nutrition
6742

[quote]Moon Knight wrote:
So, I have felt more or less crappy since Sunday night/Monday morning. I think I am getting better but slowly. I gave up on my workout on Monday after it did not go smoothly and do not plan on lifting today either. I only got about 5 hours of sleep last night.

Bottom line, I am concerned that I will not be glycogen depleted enough over the weekend. Has anyone else been in this situation before?

I am on my feet walking all over my grocery store every day and do some minor lifting/squating/lunging throughout the day, but nothing major. That may drop the glycogen some but maybe not enough.[/quote]

Have no fear, you are describing my first several weeks to a T. I didn’t actually quit any workouts, but I sure wanted to. Todays abs, back and Bi’s workout that I just finished went famously. More volume and weight, over the workout, than ever before.

Once you get over the roller coaster stage you can play with some tweaking and one day you’ll be telling someone else the same thing. Believe me, I went from gung ho the first week to my crash and then several weeks of feeling like Samson one day and a stick of warm butter the next wondering if this was such a great idea. It’s been over 10 months since then and I can’t imagine eating any other way.

6743

BTW, in my opinion, I’d count the carbs in eggs during the induction to be safe, but once adapted the fact that they’re a minuscule amount embedded in a food source that is 99% protein and fat makes Chef Lisa Marie correct. They won’t have any impact. I eat 12-15 a day and don’t count the carbs.

6744

[quote]Tiribulus wrote:
Moon Knight wrote:
So, I have felt more or less crappy since Sunday night/Monday morning. I think I am getting better but slowly. I gave up on my workout on Monday after it did not go smoothly and do not plan on lifting today either. I only got about 5 hours of sleep last night.

Bottom line, I am concerned that I will not be glycogen depleted enough over the weekend. Has anyone else been in this situation before?

I am on my feet walking all over my grocery store every day and do some minor lifting/squating/lunging throughout the day, but nothing major. That may drop the glycogen some but maybe not enough.

Have no fear, you are describing my first several weeks to a T. I didn’t actually quit any workouts, but I sure wanted to. Todays abs, back and Bi’s workout that I just finished went famously. More volume and weight, over the workout, than ever before.

Once you get over the roller coaster stage you can play with some tweaking and one day you’ll be telling someone else the same thing. Believe me, I went from gung ho the first week to my crash and then several weeks of feeling like Samson one day and a stick of warm butter the next wondering if this was such a great idea. It’s been over 10 months since then and I can’t imagine eating any other way.[/quote]

Thanks, that IS reassuring to a large degree, though I did not quite expect this in week three, after relatively good week one and two.

I will try to push out a workout tomorrow and Friday; a upper/lower split similar to Westside ME days, though it is totally different from what I have been doing.

Fortunately for me at least I only have 4 or 5 eggs in a day, and I think given my relatively high calorie intake 3200+ a day, even a slight overrage is going to keep me within the proper ratio. 40 g of carbs is 160 calories. 160 calories is only 5% of 3200, and only 4% of 4000 (some days, like today, I am sure I was closer to 4000).

6745

When you guys buy meat, do you get the grass fed kind? Or do you not worry about it? I really want grass fed…but every penny counts for me as of right now…hopefully that’ll change soon.

Also, have you guys ever used a Ketostix to make sure you’re fat adapted?

6746

Today’s workout did not go badly actually.

First off, I know my weights suck right now. No need to point that out to me.

Worked up to a 155 lb 1RM on bench. Then did 70 lb, 90 lb, and 100 lb behind the neck lat pull downs for 8 reps each. Then tricep pull downs, 30, 40, and 50 lbs for 8 reps each. Finally lateral raises with 10 lb dumbbells for 8 twice, and a final set of 20 lb dumbbells for 5 reps.

I STILL am waking up dehydrated though (despite drinking water during the night) and that makes my heart go crazy. I need more potassium and more green veggies I think. I generally have 1 big salad and 1 little salad each day, but I could work in more spinach I am sure without upping carbs much.

Maybe some L-glutamine to help lower acid (if that is a facotr)?

6747

does anyone else NOT get the up and down weight gain on the weekday/weekends? i thought i would gain maybe 3-5lbs on the weekend carbups, but it never happened… weird. i follow the diet to the T, and have been on it for 5 weeks.

i did however, drop some weight in the initial 12 day no carb session.

6748

[quote]Moon Knight wrote:
Today’s workout did not go badly actually.

First off, I know my weights suck right now. No need to point that out to me.

Worked up to a 155 lb 1RM on bench. Then did 70 lb, 90 lb, and 100 lb behind the neck lat pull downs for 8 reps each. Then tricep pull downs, 30, 40, and 50 lbs for 8 reps each. Finally lateral raises with 10 lb dumbbells for 8 twice, and a final set of 20 lb dumbbells for 5 reps.

I STILL am waking up dehydrated though (despite drinking water during the night) and that makes my heart go crazy. I need more potassium and more green veggies I think. I generally have 1 big salad and 1 little salad each day, but I could work in more spinach I am sure without upping carbs much.

Maybe some L-glutamine to help lower acid (if that is a facotr)?[/quote]

its awesome that your on this diet…a year ago when you started i had just about the exact same numbers for weights after a year of mostly dieting down (wrestling) and only these past 2 months bulking, ive added 50lbs to my 1RM bench and all my numbers followed…of course some slower than others but all progressive

6749

hey if i do a 1-day carb up would i be able to start say Friday evening and continue until Saturday evening or should i just do something like a full Saturday carb up?

and digging a little deeper, would it be important to achieve the daily caloric intake before switching over to the carb-up if you did a split or would it be just eat how you usually would until that time and then make the switch?

so basically if your limit was say 3,000 calories on a regular day would need to hit that before switching over or would it be fine to stop at say 2,000…and how would the carb up play a role in this since for most of us our caloric intake atleast doubles on carb-ups

6750

i’ve been on the diet about 3-4 weeks and still feel like shit during the weekdays…will this eventually get better? cuz thi sis making me want to stop the diet, i love the results but cant handle the way i feel every day…

6751

Hi everyone. I was wondering if I could get some advice.

My girlfriend and I have been on the anabolic diet for a while, and so far, I’m getting good results, and she’s not losing any weight. Here’s a breakdown of what’s going on.

She’s 6’6", 148lbs, which is exactly what she weighed a week ago at the same time and slightly more than she weighed 2 weeks ago.

She’s on a diet of 1500calories a day and wwe do four workouts a week.

Workouts are:
Monday
10min cardio
All weight sets are paired with no rest between the individual exercises and a rest of 30seconds between each set of two exercises
Squats 4x12 + 1-legged bodyweight squad 4x12
leg press 4x12 + BB deadlifts 4x12
Hammy curl machine 4x12 + walking lunges 4x12
some AB work, mostly throwdowns.
10min cardio

Tuesday
Chest and back
10min cardio
Incline BB bench 4x12 + assisted pullups 4x12
lower-incline DB bench 4x12 + cable row 4x12
BB bench 4x12 + pulldowns 4x12
Decline BB bench 4x12 + Bent-over BB row 4x12
10min cardio

Wednesday off

Thursday
Shoulders and arms
10 min cardio
DB military press 4x10-12 +side raises 4x8-10
DB upright shoulder row 4x8-10 + front raises 4x8-10
BB curls 3x10-12 + Tricep pushdown 3x10-12
DB incline curls 4x8-10 + DB kickbacks (yeah yeah, we only do the top 15 degrees of motion and no swinging)4x8-10
Cable curls 4x8-10 + overhead rope tris 4x8-10
10min cardio

Friday
legs again.

She’s done induction for basically 3 weeks to make sure she’s changed, she hasn’t had a carb up yet, but she’s not losing any weight, which I find mind-boggling when I look at the workouts we do. Energy-wise she’s okay. I find it hard to believe that we’d have to reduce her calories even further. I’m more inclined to believe she’s in starvation mode.

Any opinions?

Thanks

Growr

6752

I’m only in my 6th week of the diet, so take this with a grain of salt…

What’s her water intake like? Usually it seems like a lot of the initial weight-loss is just water weight, so that could be the culprit.

Personally, I lost maybe 2 lbs. total so far, so I wouldn’t really concern myself too much with what the scale says. In fact, this is the first week that I’m actually cutting, and when I weigh myself Saturday morning, it’ll be the first time I’m expecting any scale movement at all, and even that I’m expecting to be minuscule.

Remember, this is one of those diets that requires a great amount of patience for the true results to come. I’d tell her to stick with it & don’t sweat the scale.

6753

Moon Knight-Definitely stick it out for a while longer. I started with a lot of what you described, but the longer that I’ve been on the AD, the better I feel. For workouts, if you can afford them, BCAA are amazing. I just started using them about a week or so ago, and the difference is unbelievable. I take 10 g pre-w/o, 10 g during, and drink a hydrolyzed whey shake w/ 5 g creatine after. Also, a little caffeine pre-w/o can be very helpful in the beginning if you are having hard times with your workouts. One more thing, I find the cleaner the CHO-ups, the better I feel during the week. I’ve eaten 100% clean on CHO-ups the past month, and it makes a big difference. It takes a little while to get really dialed in, but once you do it will be worth it. Good Luck.

6754

I have a question about carbing up…

I don’t normally go clean with my carb ups, so obviously that means it shouldn’t last as long. Well would it be ok to split up my carb meals? For instance, if I just want 6 or 7 carb meals…could I spread them out throughtout two days?

Saturday:
Meal 1: Moderate protein, Low-Moderate EFA’s
Meal 2: High Carb +
Meal 3: High Carb +
Meal 4: High Carb +
Meal 5: High Carb +
Meal 6: Moderate protein, Low-Moderate EFA’s

Sunday:
Meal 1: Moderate protein, Low-Moderate EFAs
Meal 2: High Carb +
Meal 3: High Carb +
Meal 4: Moderate Protein, Low-Moderate EFA’s
Meal 5: Moderate Protein, Low-Moderate EFA’s
Meal 6: Moderate Protein, Low-Moderate EFA’s

(Note - The + sign indicates carbs plus whatever else comes along in that cheat meal)

And I of course know the rule of stopping once you start smoothing out, so you don’t need to bother mentioning that. I’m just wondering what you guys think about splitting the meals up like that. I’m trying to emulate Berardi’s 90% compliance rule…even though it’s not technically 90% since I’m adjusting all of my “regular” meals (making them lower) along with the 6 carb up meals on the weekend.

6755

Okay to update with everybody, I was using the Tanita and I had measurments taken.

The current BF is not 19% it is 23%, which is still fine, major progress.

Cardio is 2 a days at 60 min. calories are at + or - 1750 with the fat at 55% mostly EFA. Carbs are strictly at 30 g, and I know your not supposed to count Fiber but I do. I am getting the 30g of fiber and thats about it.

6756

[quote]Whey Man wrote:
When you guys buy meat, do you get the grass fed kind? Or do you not worry about it? I really want grass fed…but every penny counts for me as of right now…hopefully that’ll change soon.

Also, have you guys ever used a Ketostix to make sure you’re fat adapted? [/quote]

Grass fed beef, assuming it actually is, is superior in every way, but is so expensive so as to preclude me from buying it. Ketostix won’t tell you anything useful as far as adaptation is concerned. Ketosis is a temporary state on this diet anyway. They will show your ketone levels rising at first, but if you just follow the guidelines you’ll be fine.

6757

[quote]growr wrote:
<<< She’s 6’6", 148lbs, which is exactly what she weighed a week ago at the same time and slightly more than she weighed 2 weeks ago. >>>[/quote]

6’6 as in 6 feet six inches tall?

6758

hey if i do a 1-day carb up would i be able to start say Friday evening and continue until Saturday evening or should i just do something like a full Saturday carb up?

and digging a little deeper, would it be important to achieve the daily caloric intake before switching over to the carb-up if you did a split or would it be just eat how you usually would until that time and then make the switch?

so basically if your limit was say 3,000 calories on a regular day would need to hit that before switching over or would it be fine to stop at say 2,000…and how would the carb up play a role in this since for most of us our caloric intake atleast doubles on carb-ups

6759

just curious how many monitor carb ups…ive found out which foods throw me for a loop and i dont get too bad on these days so i just go all out clean and very few trashy carbs…so how many of yous monitor your intake compared to just raiding everything whole wheat and sugary

6760

[quote]bkmacky9288 wrote:
just curious how many monitor carb ups…ive found out which foods throw me for a loop and i dont get too bad on these days so i just go all out clean and very few trashy carbs…so how many of yous monitor your intake compared to just raiding everything whole wheat and sugary[/quote]

I do exactly that. I eat no junk carbs anymore on carbups. I find this strategy gets rid of the sugar/carb cravings you had in the first place.

I don’t know about others here, but I have a tremendous appetite. Eating P+F is actually very filling and keeps the cravings down. I have to make sure I eat during the week.

On weekends, I carbs up with a huge pot of steel cutoats and berries, etc. By the time, I’m done with that, I can’t wait to go back to my meats, eggs, etc. It really has helped me look at food in a different light.

6761

[quote]Hagar wrote:
I just work out like I always have. The only difference is I’ll move whatever bodypart I want to focus on to monday. Right now thats legs.
[/quote]

Me 2. Maybe I’m just more suited to this type of diet/lifestyle. (although I have been on for many months now) I never experience any crashing or bouts of fatigue and right now I train super high volume 5 days a week.