OK need some quick help please. On my 5th day and am worried about this “crash”. My concern is that I have 3 tests next week and don’t want this to effect my performance. Is there a way to “help” the crash? Meaning is there a way to eat, etc. to lessen the effect.
THANKS!
[quote]curtisj76 wrote:
OK need some quick help please. On my 5th day and am worried about this “crash”. My concern is that I have 3 tests next week and don’t want this to effect my performance. Is there a way to “help” the crash? Meaning is there a way to eat, etc. to lessen the effect.
THANKS![/quote]
Choose a better time for your induction if you’re concerned.
Hey guys I have been on the anabolic diet for about 2 months now I am trying to lose fat while keeping muscle. I have been taking in 2500-2600 kcal a day.
I weighed 185 with about 12% bf athe beginning. I now have gained 5 lbs with 11.5% bf. This is cool because I have gained muscle, but I am not making the dents in the fat department that I want. I lift in the am 4 days a week and do HIIT in the pm on 3 of those days. the other 3 days a usually play sports or something active. So Should I drop kcal to say 2100 a day? thanks
[quote]curtisj76 wrote:
OK need some quick help please. On my 5th day and am worried about this “crash”. My concern is that I have 3 tests next week and don’t want this to effect my performance. Is there a way to “help” the crash? Meaning is there a way to eat, etc. to lessen the effect.
THANKS![/quote]
I am in school and can tell you that it will effect your performance. Feeling like crap is no why to study or take a test.
I am on day 12 and i chrashed on 9. To be honest i feel like i am crashing again today. I don’t know if this is common or not. Anybody got any thoughts on the double crash?
[quote]PharmD Pete wrote:
Hey guys, I’ve been trying to keep up with the end of this thread for a while now and have been picking up some nice tips. I also have a question that maybe someone can help me with.
I started the diet on July 21st so I’ve been on it almost 2 months. I feel like I am looking a little bit better, (slightly leaner, but not really losing weight at all). I would like to try to get to single digit BF (I was around 13-14% last time I checked) but don’t seem to be seeing the scale move at all in the last few weeks.
I started off the diet with kcal at 2900 (I’m 5’5" around 155) for the induction phase, realized I was keeping them too high and went down to 2700 for a week, and then dropped again to about 2400 for the last 4 weeks or so. I am shooting for C <30, F 55-60%, P 35-40%
My Diet looks like this basically, comments appreciated
Breakfast
4 omega 3 eggs
1 jumbo egg white
1 slice cheese
3 breasfast sausage links
F 38 C 2 P 38
Snack
2-3 string cheese
F 12 C 0 P 21
Lunch
90% Lean Beef Hamburger (~8-10 oz)
Hot Pepper Cheese
6 Fish Oil Caps
F 26 C 0 P 31
Workout
1 scoop Metabolic Drive
20 gms BCAA (16 pills spread throughout workout)
F 4 C 3 P 20
Dinner
Chicken Breast (6-8 oz)
Wasabi sauce
F 11 C 1 P 40
Snack
1 slices Muenster cheese
F 18 C 0 P 14
Before Bed
2 scoops Metabolic Drive
2 tbps heavy whipping cream
1 tbps olive oil
Flameout
F 36 C 6 P 40
Totals F 145 Carbolin 19 P 204 Total Kcal around 2300-2400
I guess I am wondering if my calories are still a little too high to expect fat loss (I am at around 16 x BW now) and whether or not it is too soon to drop them lower. I’ve read that you should fully adapt (3-6 months) before making changes. I have no problem staying on the diet, just want to see some more noticeable progress from week to week.
Thanks
Pete[/quote]
Pete,
The structure of your diet during the week looks excellent, except for a glaring lack of veggies. Throw in some brocolli with that dinner dude! Yes, the calories may still be a little high, but calorie level required for fat loss is so variable from person to person that I can’t say for sure.
What I am more interested in is the structure and your duration of carb ups. How long are you taking the carb ups, and how much carbs are you taking in? Also where are those carbs coming from. Some will disagree, but I think you can do two steps forward, two steps back or even 3 steps back if you aren’t careful with your carb ups, DURING A CUTTING PHASE.
Good luck and look forward to your response.
Hey anyone have a link to the diet? The one from page 212 or so is broken and doesn’t go to anything anymore.
[quote]curtisj76 wrote:
PharmD Pete wrote:
Hey guys, I’ve been trying to keep up with the end of this thread for a while now and have been picking up some nice tips. I also have a question that maybe someone can help me with.
I started the diet on July 21st so I’ve been on it almost 2 months. I feel like I am looking a little bit better, (slightly leaner, but not really losing weight at all). I would like to try to get to single digit BF (I was around 13-14% last time I checked) but don’t seem to be seeing the scale move at all in the last few weeks.
I started off the diet with kcal at 2900 (I’m 5’5" around 155) for the induction phase, realized I was keeping them too high and went down to 2700 for a week, and then dropped again to about 2400 for the last 4 weeks or so. I am shooting for C <30, F 55-60%, P 35-40%
My Diet looks like this basically, comments appreciated
Breakfast
4 omega 3 eggs
1 jumbo egg white
1 slice cheese
3 breasfast sausage links
F 38 C 2 P 38
Snack
2-3 string cheese
F 12 C 0 P 21
Lunch
90% Lean Beef Hamburger (~8-10 oz)
Hot Pepper Cheese
6 Fish Oil Caps
F 26 C 0 P 31
Workout
1 scoop Metabolic Drive
20 gms BCAA (16 pills spread throughout workout)
F 4 C 3 P 20
Dinner
Chicken Breast (6-8 oz)
Wasabi sauce
F 11 C 1 P 40
Snack
1 slices Muenster cheese
F 18 C 0 P 14
Before Bed
2 scoops Metabolic Drive
2 tbps heavy whipping cream
1 tbps olive oil
Flameout
F 36 C 6 P 40
Totals F 145 Carbolin 19 P 204 Total Kcal around 2300-2400
I guess I am wondering if my calories are still a little too high to expect fat loss (I am at around 16 x BW now) and whether or not it is too soon to drop them lower. I’ve read that you should fully adapt (3-6 months) before making changes. I have no problem staying on the diet, just want to see some more noticeable progress from week to week.
Thanks
Pete
Pete, Pete, Pete. Let me first start out by saying you are lucky MI doesn’t play the IA Hawks this year! JK
No expert here but I always tell people never to judge results by a scale. How do you look in a mirror?? You could be losing fat and gaining muscle. Just my 2 cents. Good luck against ND.[/quote]
this is true. You can’t judge by the scale. If you can, use calipers or simply how you look in the mirror. Take pictures if you need to to measure progress.
AD
[quote]NewDamage wrote:
PharmD Pete wrote:
Hey guys, I’ve been trying to keep up with the end of this thread for a while now and have been picking up some nice tips. I also have a question that maybe someone can help me with.
I started the diet on July 21st so I’ve been on it almost 2 months. I feel like I am looking a little bit better, (slightly leaner, but not really losing weight at all). I would like to try to get to single digit BF (I was around 13-14% last time I checked) but don’t seem to be seeing the scale move at all in the last few weeks.
I started off the diet with kcal at 2900 (I’m 5’5" around 155) for the induction phase, realized I was keeping them too high and went down to 2700 for a week, and then dropped again to about 2400 for the last 4 weeks or so. I am shooting for C <30, F 55-60%, P 35-40%
My Diet looks like this basically, comments appreciated
Breakfast
4 omega 3 eggs
1 jumbo egg white
1 slice cheese
3 breasfast sausage links
F 38 C 2 P 38
Snack
2-3 string cheese
F 12 C 0 P 21
Lunch
90% Lean Beef Hamburger (~8-10 oz)
Hot Pepper Cheese
6 Fish Oil Caps
F 26 C 0 P 31
Workout
1 scoop Metabolic Drive
20 gms BCAA (16 pills spread throughout workout)
F 4 C 3 P 20
Dinner
Chicken Breast (6-8 oz)
Wasabi sauce
F 11 C 1 P 40
Snack
1 slices Muenster cheese
F 18 C 0 P 14
Before Bed
2 scoops Metabolic Drive
2 tbps heavy whipping cream
1 tbps olive oil
Flameout
F 36 C 6 P 40
Totals F 145 Carbolin 19 P 204 Total Kcal around 2300-2400
I guess I am wondering if my calories are still a little too high to expect fat loss (I am at around 16 x BW now) and whether or not it is too soon to drop them lower. I’ve read that you should fully adapt (3-6 months) before making changes. I have no problem staying on the diet, just want to see some more noticeable progress from week to week.
Thanks
Pete
Pete,
The structure of your diet during the week looks excellent, except for a glaring lack of veggies. Throw in some brocolli with that dinner dude! Yes, the calories may still be a little high, but calorie level required for fat loss is so variable from person to person that I can’t say for sure.
What I am more interested in is the structure and your duration of carb ups. How long are you taking the carb ups, and how much carbs are you taking in? Also where are those carbs coming from. Some will disagree, but I think you can do two steps forward, two steps back or even 3 steps back if you aren’t careful with your carb ups, DURING A CUTTING PHASE.
Good luck and look forward to your response.
[/quote]
You are correct about the veggies, I definately need to get more in, i’ll probably pick up some broccoli and some asparagus this weekend when I get groceries.
I also will be the first to admit that my carb ups haven’t been the best and some weekends (like last) they were downright worthless. I know this is an area that I need to work on if I want to lose fat. What I have done a few times is start the carb up on Friday night and take it until I go to bed on saturday night.
That is what I did last weekend, so if I decide not to carb up until saturday this week, it will have given me an extra day of low carb essentially.
A buddy of mine also recommended upping my MUFA and PUFA and decreasing my sat fat intake, which is probably higher than it should be. I’ll look to increase intake of EVOO by at least double starting next week.
One thing I do like about the diet is that it is easy to stick with and therefore easier to make small changes from week to week thereby gauging progress and finding what works for you.
Once one ceases relying on ketosis for energy production, I assume the diuretic effects of this diet are going to be significantly lessened right?
wow so after about 7 weeks on this, my veins have finally migrated from my forearms all the way to my biceps. BALLIN. 10x better than when i first saw abs.
on a more serious note, does anyone else have trouble sleeping? i used to get 8-9 hours no problem but now i cant seem to manage more than 6 or so.
Ok, so I just want a Yes or No on this.
Tomorrow I start the AD and it looks like I’ll be eating 54g crabs and 25g fiber. The sources are spinach, flaxseed and cabbage.
Those numbers are all right ?
[quote]Alex_HW wrote:
Ok, so I just want a Yes or No on this.
Tomorrow I start the AD and it looks like I’ll be eating 54g crabs and 25g fiber. The sources are spinach, flaxseed and cabbage.
Those numbers are all right ?[/quote]
those are good
[quote]PharmD Pete wrote:
You are correct about the veggies, I definately need to get more in, i’ll probably pick up some broccoli and some asparagus this weekend when I get groceries. [/quote]
Sweetness. Are you doing any greens supplements? Those are definitely helpful on a “lifestyle” such as this. I usually eat mostly meat and fat during the day, and have a huge serving of green vegetables at night, unless I have the day off and can eat more veggies due to more leisure time.
[quote]
I also will be the first to admit that my carb ups haven’t been the best and some weekends (like last) they were downright worthless. I know this is an area that I need to work on if I want to lose fat. What I have done a few times is start the carb up on Friday night and take it until I go to bed on saturday night. [/quote]
I think when you are trying to get really lean, and not just make some small changes in the body composition department, you need to really be vigilant in finding out how many carbs and calories YOU, as an individual, need to optimally progress to your goals. I know I got caught up in the “Ahh man just eat a shitload of carbs!” bandwagon while on this, and as a result had many weekends where I unraveled weeks of dietary progress.
After recent experimentation, with the training I do, I have discovered that I do not need frequent, nor very intense, carb ups. Just take a couple weeks and have some more controlled carb ups, and use FitDay to monitor it if you can, to determine what seems about right for you.
[quote]
That is what I did last weekend, so if I decide not to carb up until saturday this week, it will have given me an extra day of low carb essentially.
A buddy of mine also recommended upping my MUFA and PUFA and decreasing my sat fat intake, which is probably higher than it should be. I’ll look to increase intake of EVOO by at least double starting next week.[/quote]
Do you know your ratios now? I’m sure you know this, but shoot for about a third of each type of fat.
[quote]
One thing I do like about the diet is that it is easy to stick with and therefore easier to make small changes from week to week thereby gauging progress and finding what works for you.[/quote]
Absolutely.
[quote]bkmacky9288 wrote:
Avocado wrote:
Alex_HW wrote:
I tried the AD(although I didn’t do a carb-up - was still very new to nutrition/lifting etc) a couple of months ago.
The problem is that I started getting heart pain.
It seems the more animal fats I eat(the longer time - a matter of days/weeks) the worse it gets(I THINK it hurt one maybe two times a day). It appears in a matter of days(sice eating like that) and gets worse as time passes.
I do feel much better and more like an animal which I really like, but I have the heart issue.
If anyone has any idea why this would happen or if it has happened to them then please tell me.
BF%: 35+, BW:250. Is it possible this might be the reason ?
yes that is possible. You can keep the AD up but try keeeping the sat fats extra low and the O3’s and monos high.
so instead of fatty burger or blade steak You eat salmon and other fatty fishies. also hit up the chicken breast and thighs.
the breast you can eat with EVOO but the thighs have theri own fats. Stick with the meats that will be less agitating to your veins until they heal up after about a month. So no bacon and keep the beef/pork to 1 or two times per week and see how it goes.
Also, to prevent further agitation of your vein walls do not go high GI on your carb up. No cake and cereal. Stick to low GI to avoid overcompensating insulin surges. So that means lentils, oats (no milk, use low CHO Metabolic Drive), fruit, beans, etc. No rice or breads or pasta etc.
Also, stick to metabolic training for the next year or until you get to about 15% BF.
-chris
when you say no pasta and no bread why not? would this be recommended for people wihthout troubles? because i really love my PB&Js and I’talian food 
[/quote]
Well because pasta and bread (anything with white wheat flour in it) have a huge glycemic load which causes abrasions in your blood vein/artery walls. If we are to make sure that Alex will have his blood lipids and artery state get better we have to keep his diet tighter. We also have to watch out for diabetes etc.
So this is why we emphasize the fish oil and clean fats that are free of chemical binders and preservatives (like in pepperoni). We also have to keep his CHO ups massive clean and slow GI/GL so that his body has a chance to heal his artery walls and renew their elasticity.
Depending on your susceptibility to diabetes and heart disease I would say keep clean of very high GI foods on a regular basis. But for someone with problems it is always best to err on the uber safe and effective side.
-chris
[quote]Avocado wrote:
bkmacky9288 wrote:
Avocado wrote:
Alex_HW wrote:
I tried the AD(although I didn’t do a carb-up - was still very new to nutrition/lifting etc) a couple of months ago.
The problem is that I started getting heart pain.
It seems the more animal fats I eat(the longer time - a matter of days/weeks) the worse it gets(I THINK it hurt one maybe two times a day). It appears in a matter of days(sice eating like that) and gets worse as time passes.
I do feel much better and more like an animal which I really like, but I have the heart issue.
If anyone has any idea why this would happen or if it has happened to them then please tell me.
BF%: 35+, BW:250. Is it possible this might be the reason ?
yes that is possible. You can keep the AD up but try keeeping the sat fats extra low and the O3’s and monos high.
so instead of fatty burger or blade steak You eat salmon and other fatty fishies. also hit up the chicken breast and thighs.
the breast you can eat with EVOO but the thighs have theri own fats. Stick with the meats that will be less agitating to your veins until they heal up after about a month. So no bacon and keep the beef/pork to 1 or two times per week and see how it goes.
Also, to prevent further agitation of your vein walls do not go high GI on your carb up. No cake and cereal. Stick to low GI to avoid overcompensating insulin surges. So that means lentils, oats (no milk, use low CHO Metabolic Drive), fruit, beans, etc. No rice or breads or pasta etc.
Also, stick to metabolic training for the next year or until you get to about 15% BF.
-chris
when you say no pasta and no bread why not? would this be recommended for people wihthout troubles? because i really love my PB&Js and I’talian food
Well because pasta and bread (anything with white wheat flour in it) have a huge glycemic load which causes abrasions in your blood vein/artery walls. If we are to make sure that Alex will have his blood lipids and artery state get better we have to keep his diet tighter. We also have to watch out for diabetes etc.
So this is why we emphasize the fish oil and clean fats that are free of chemical binders and preservatives (like in pepperoni). We also have to keep his CHO ups massive clean and slow GI/GL so that his body has a chance to heal his artery walls and renew their elasticity.
Depending on your susceptibility to diabetes and heart disease I would say keep clean of very high GI foods on a regular basis. But for someone with problems it is always best to err on the uber safe and effective side.
-chris[/quote]
dotcha thanks a lot…i ask cuz i usually have a box of WW pasta on my carbs up and some Wild rice with beans
Ok, guys I am on day 5 of the induction phase. I have a pl meet in just over two weeks in which I am nominated in the 90 kg class. Problem is I am losing weight to fast right now. I would normally be very happy…but given the circumstances I need to know how to slow it down slightly.
Current numbers are
Caloric Intake =
2196 Cal.
60% of Calories Coming From Fat =
1318 Cal.
Daily Fat =
146.4 g
Daily Carbs =
30.0 g
Daily Protein =
189.6 g
Thanks for your help!
Malinda
[quote]getabsfast83 wrote:
wow so after about 7 weeks on this, my veins have finally migrated from my forearms all the way to my biceps. BALLIN. 10x better than when i first saw abs.
on a more serious note, does anyone else have trouble sleeping? i used to get 8-9 hours no problem but now i cant seem to manage more than 6 or so.[/quote]
Did you just go straight to cutting phase or are you just losing it that fast at maintenance cals?
[quote]firebug9 wrote:
Ok, guys I am on day 5 of the induction phase. I have a pl meet in just over two weeks in which I am nominated in the 90 kg class. Problem is I am losing weight to fast right now. I would normally be very happy…but given the circumstances I need to know how to slow it down slightly.
Current numbers are
Caloric Intake =
2196 Cal.
60% of Calories Coming From Fat =
1318 Cal.
Daily Fat =
146.4 g
Daily Carbs =
30.0 g
Daily Protein =
189.6 g
Thanks for your help!
Malinda [/quote]
Eat more calories. The book recommends a calorie intake of 18x bodyweight to ease difficulties in transitioning. It should also prevent you from losing too much weight suddenly, except for water which you will regain to some extent once you carb up.
90 kg is 198 lbs right? So your daily intake should be about 3564 calories for the first month or so, until you shift into a bulking or cutting phase.
[quote]firebug9 wrote:
Ok, guys I am on day 5 of the induction phase. I have a pl meet in just over two weeks in which I am nominated in the 90 kg class. Problem is I am losing weight to fast right now. I would normally be very happy…but given the circumstances I need to know how to slow it down slightly.
Current numbers are
Caloric Intake =
2196 Cal.
60% of Calories Coming From Fat =
1318 Cal.
Daily Fat =
146.4 g
Daily Carbs =
30.0 g
Daily Protein =
189.6 g
Thanks for your help!
Malinda [/quote]
I wouldn’t get too carried away with wanting to slow down the weight loss. Remember…you are going want to carb up before the meet and you WILL gain weight from the carb up. I would estimate around 5 lbs or so depending on how much you eat. If you still want to slow down the weight loss though just eat more while keeping the ratios the same. To be honest, I probably wouldn’t experiment with this diet until after your meet. You need to go through a few carb ups to get a good feel for how the diet works and how your body responds. To give you an idea of what I am talking about I do a two day carb up and eat everything in site! I gain anywhere from 3-8 lbs and I still lose between 1.5 and 2 lbs a week. When my wife tried that it was a disaster she put on five pounds and was only able to lose three during the week. Different people are going to respond different to the carb ups its hard to tell. One thing is for certain though I am always stronger on Monday after carbing up on the weekend than I am on Friday. So if you stick to this you may want to have your carb up on Thursday and Friday before your meet.
Hope this helps!
Thanks – Tampa Terry and I started me with 12 x BW as I do want to drop BF, but did not realize how quickly my body would adapt to the diet. And yes the top end of the weight class is 198 - but I do not intend to get that heavy, just need to add a pound or two and stop losing weight for now. After the meet and weight ins…all is game. I was thinking of increasing to 14 x bw…which would bring me up to 2520 calories 168 g of fat and 222 g of carbs…sound like a reasonable plan?
Malinda