My Experience On the Anabolic Diet

I personally would still do 18x bodyweight calories per day, or close. Some people here have reported losing weight (presumably fat) even on that level of calories. I have been probably eating about 16x my bodyweight (though I have been shooting for 18, it is just hard with my schedule to fit in that much food every day) but still feel my bodyfat has dropped with at least a little increase in muscle.

Of course you also have to take into consideration I am only in my second month or so back to serious training after a couple years of spotty workouts since the last point where I was seriously dedicated. Some of this could be muscle memory/newbie gains.

So take it for what you will, but I would urge you to up your calories as much as you can. This diet is very difficult to gain fat on unless you go overboard on the carb-ups, and it seems to be difficult NOT to lose at least a little fat along the way, even when bulking. You want as much energy as you can get for your workouts though and on this diet that is going to come from fat.

[quote]firebug9 wrote:
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[/quote]

um 222g of Carbs? yeah sounds a great plan :wink:

[quote]bad_mo_fo wrote:
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

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![/quote]

Thanks. I do currently plan on carbing up Monday and Tuesday since I lift thursday morning. Should still have plenty of energy in me I would think for lifting some big pr’s on Thursday morning.

As I am only weighing 179-180 right now – I have plenty of room for a 4-5 pound weight gain even now. I am just afraid of having to put on even more than that to make weight and feeling bloated that morning if I have to drink alot of water to stand on the scale…

Malinda

[quote]Nutso wrote:
firebug9 wrote:
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

um 222g of Carbs? yeah sounds a great plan ;-)[/quote]

Sorry – typo. Protein I should have typed Protein…so shoot me. A low carb moment. :wink:

Malinda

hey i was wondering im currently dropping my cals down about 500-700 from 3,000 which is my 18xBW figure so my question is will i still be able to put on muscle while im trying to cut or is it not possible, even with this diet?

edit: im going down 5-700 WEEKLY calories, so only about 100 or so a day, im also “stair stepping” them so instead of a flat daily 2,900 itd be like 2900, 3400, 2400, 2400, etc etc …hmm i actually just thought of an interesting question…

if im doing my calories that way wouldnt i be able to make gains during my higher calroie days…so maybe i should do more heavy lifting on those days and just do interval running on the lower days…idk just thinking outloud, but anyway if my initial question could be answered itd be very much obliged.

Aloha!

Hope someone could shed some light on a question that I had. I am currently on my 25th day of SARM X and have to admit that although my strength gains were not as much as when I was on Viraloid a month ago, muscles seem to be very hard and dense.

My question is although I will be on SRAM X for 30 more days, as it is recommended to cycle after 60 days of use, is it possible to take SRAM X with Viraloid or any other testosterone enhancer together?

Also, in ones opinion, what is the best testosterone enhancer out on the market today? and which is the best Hemodialator to date? If it matters, I am a male, 44 years of age, 6’0 225lbs. and have a bench best of 315lbs. If someone could lend their insight to this, I would really appreciate it! Thanks and Aloha from Hawaii!

by virtue of my schedule, my last meal of the day is always my largest and within 2 hours I’m usually in bed.

However this meal fits within my calorific requirements for the day, should I still try to get in all my calories earlier?

I just love going to the market (yes, I call it the market, apparently, this is weird) and finding new foods I can eat while on this diet.

For instance, I needed a food that was quick and easy but was mainly protein rich. Reason is that I find it rather easy to get in too much fat on this diet, upwards of around 65% of my daily cals.

I don’t want this, so I was looking for something that was protein-heavy. Found: Liquid egg whites. I never thought about using these before but it seems to fit in nicely. I would add this to a meal that already has plenty of fat and it balances out the macros for that meal.

I also picked up some canned salmon, which wasn’t bad. This way I don’t have to worry about getting too much tuna per week.

Then there was the box of frosted flakes I picked up for saturday =) God I can’t wait to have that.

Experience-wise, I love how by tuesday I look lean and full even after having a not-so-clean carb up.

hey guys ive been lurking on here for a while… but i’ve got a weird situation and some questions… i’ve had mononucleosis for a week or two now, and i went to the doctors today to get blood work done… and they said that if my enzyme levels came back as normal then i could resume activity (lifting etc) as comfortable… but otherwise i have to wait six weeks until i can lift again.

my question being… if i start the AD, say tomorrow, will it compromise my immune system? also I was thinking since I can’t lift I’ll do the AD and shed some bodyfat at the maintanance level of the AD… is this a bad idea?

[quote]swfx wrote:
hey guys ive been lurking on here for a while… but i’ve got a weird situation and some questions… i’ve had mononucleosis for a week or two now, and i went to the doctors today to get blood work done… and they said that if my enzyme levels came back as normal then i could resume activity (lifting etc) as comfortable… but otherwise i have to wait six weeks until i can lift again.

my question being… if i start the AD, say tomorrow, will it compromise my immune system? also I was thinking since I can’t lift I’ll do the AD and shed some bodyfat at the maintanance level of the AD… is this a bad idea?[/quote]

I wouldn’t start until you’re sure you’re well. It will cause some metabolic upheaval for a little while while you’re adjusting to it, especially during the induction. I wouldn’t mess around until you’re better. Not that the AD is in any way bad for you, I’ve been on it over a year and never better but just that forcing your body to adapt to a new fuel source is best done when not fighting something like mono.

I’ve been following this thread, and i’ve read “The anabolic diet” E book and i find this diet quite intresting and i have been planning on starting the diet this monday. However i’ve read that the first week you can expierence some strong "mental fogginess/mental fatigue. The dilima is im a college student and i have two pretty big tests comming up next week. How strong is the mental fatigue that you expierence on the first week? Would it proubly be better to wait untill i get through the 2 tests before i start?

Thanks in advance guys…

[quote]silv3rbull3t wrote:
I’ve been following this thread, and i’ve read “The anabolic diet” E book and i find this diet quite intresting and i have been planning on starting the diet this monday. However i’ve read that the first week you can expierence some strong "mental fogginess/mental fatigue. The dilima is im a college student and i have two pretty big tests comming up next week. How strong is the mental fatigue that you expierence on the first week? Would it proubly be better to wait untill i get through the 2 tests before i start?

Thanks in advance guys…[/quote]

Hi!

I’m also a college student and I am on Day 12! (in the morning I will be) I’ve gone 2 weeks before my first carb-up

Honestly, I’ve been fine, energy has been GREAT! A few moments I felt foggy, but nothing major. I’ve been fine with my classes and work

BUT you are a totally different person! The first 1-2 weeks is the hardest, I was fortunate in that I go through it…if you’re skeptical, just wait…but if not, just go for it! I DID! And I’m so glad!

The key is to really read and learn about it before just jumping into it, I took time to plan plan plan! Now it’s easier since I planned meals, worked out macros, etc and I’m gonna be learning constantly…

just my 2 cents :stuck_out_tongue:

[quote]AgeRage wrote:
silv3rbull3t wrote:
I’ve been following this thread, and i’ve read “The anabolic diet” E book and i find this diet quite intresting and i have been planning on starting the diet this monday. However i’ve read that the first week you can expierence some strong "mental fogginess/mental fatigue. The dilima is im a college student and i have two pretty big tests comming up next week. How strong is the mental fatigue that you expierence on the first week? Would it proubly be better to wait untill i get through the 2 tests before i start?

Thanks in advance guys…

Hi!

I’m also a college student and I am on Day 12! (in the morning I will be) I’ve gone 2 weeks before my first carb-up

Honestly, I’ve been fine, energy has been GREAT! A few moments I felt foggy, but nothing major. I’ve been fine with my classes and work

BUT you are a totally different person! The first 1-2 weeks is the hardest, I was fortunate in that I go through it…if you’re skeptical, just wait…but if not, just go for it! I DID! And I’m so glad!

The key is to really read and learn about it before just jumping into it, I took time to plan plan plan! Now it’s easier since I planned meals, worked out macros, etc and I’m gonna be learning constantly…

just my 2 cents :p[/quote]

When I began the AD over a year ago, I expereinced some fogginess as well as 2 days of “flu-like symptoms” and all I did was sleep/rest.

To the OP, seeing as everyone is an individual and we don’t know how well/poorly our body will adjust during the first 12 days, I highly suggest either:

  1. Waiting until tests are over.
  2. Getting some Spike.

Actually, I suggest #2 anyway. :wink:

AD

Here’s one of those “That’s weird” things:

So I’ve increased calories by about 750/day (now at 2500-2600/day on weekdays and I have no idea how much on weekends…I just eat on weekends w/out thinking about it, although it’s now at least 70% clean food vs. 20% clean from before. :stuck_out_tongue: ) and have kept my fat ratio at 55% for most of the low cho days (I maxed out 1/week at 60%).

And I’ve kept losing weight.

AND, i’ve PR’ed every single session (sometimes multiple PR’s in one session).

I’ve ditched 5day/week and now do a franken-westside template (Mon is ME Bench, Wed is ME Lower, Fri is RE upper), with NO GPP or activities outside those days. My other days are practically sitting down working all day on one thing or another.

Even though I’ve been on the AD for this long, I’m really shocked to see this working out this way (of course, I had hoped it would work this way when I planned it out, but never thought it would work so well).

Imagine what would happen if i actually monitored my CHO-ups. :wink:

AD

I’m going into my 3rd carb up this weekend and I’m still having a hard time adjusting to thought of no carbs 5 days in a row… I always did low carb pre workout and then ate my carbs after each workout… Did anybody else have a hard time accepting the AD principle… To be honest the only info I’ve raed is on this thread and Jen’s in MWA so maybe I should read the ebook!!

Can somebody just give a short summary of the theory behind the carb-ups… Also with my current work schedule I can only workout M-W-F and and I’m just having my 2nd thoughts about the carb load not being that close to my lifting … any thoughts

It’s been said a million times before, and I’m sure it’ll be said a million times again, but regarding the second thoughts…just stick with it. This isn’t a diet/lifestyle that you will see the results you want, if you don’t go into it with full commitment & an open mind.

As for the summary behind carb-ups, I don’t have it readily available, but EVERYTHING is in the first 30-50 pages of this thread.

Also, read the book.

I am starting up the diet monday and this is going to be my daily diet for the first two weeks (12 days).

Meal 1: 6 eggs, 2oz bacon, multi vitamin
totals: 765 calories, 56g protein, 54g fat, 0 carbs

Meal 2: 8oz Salmon, 1tbsp flaxseed oil
totals: 535 calories, 45g protein, 39g fat, 0g carbs

Pre/during workout: 1 scoop whey, 6 scoops XTEND
totals: 120 calories, 22g protein, 2g fat, 3g carbs

Post Workout: 2 scoops whey, 2 scoops XTEND, 5g Arginine, 5g creatine
totals: 240 calories, 44g protein, 4g fat, 6g carbs

Meal 3: 8oz chicken, 1tbsp flaxseed oil
totals: 495 calories, 70g protein, 22g fat, 0 carbs

Meal 4: 8oz steak, 3oz colby cheese
totals: 745 calories, 91g protein, 40g fat, 3 carbs

Meal 5: 8oz cottage cheese, 2tbsp Natural Peanut butter, multi vitamin
totals: 440 calories, 31g protein, 26g fat, 18g carbs

and on off non-workout days I am going to cut out the pre/post workout shakes

Daily Totals: 3340 Calories, 359g protein, 187g fat, 30g carbs(workout)
Daily Totals: 2980 Calories, 293g protein, 178g fat, 21g carbs(non-workout)

the diet said to start at bodyweight x 18 which for me was 187 x 18=3366
and the breakdown was 52%fat, 45% protein…What do you all think??

[quote]dieseldoke wrote:
I am starting up the diet monday and this is going to be my daily diet for the first two weeks (12 days).

Meal 1: 6 eggs, 2oz bacon, multi vitamin
totals: 765 calories, 56g protein, 54g fat, 0 carbs

Meal 2: 8oz Salmon, 1tbsp flaxseed oil
totals: 535 calories, 45g protein, 39g fat, 0g carbs

Pre/during workout: 1 scoop whey, 6 scoops XTEND
totals: 120 calories, 22g protein, 2g fat, 3g carbs

Post Workout: 2 scoops whey, 2 scoops XTEND, 5g Arginine, 5g creatine
totals: 240 calories, 44g protein, 4g fat, 6g carbs

Meal 3: 8oz chicken, 1tbsp flaxseed oil
totals: 495 calories, 70g protein, 22g fat, 0 carbs

Meal 4: 8oz steak, 3oz colby cheese
totals: 745 calories, 91g protein, 40g fat, 3 carbs

Meal 5: 8oz cottage cheese, 2tbsp Natural Peanut butter, multi vitamin
totals: 440 calories, 31g protein, 26g fat, 18g carbs

and on off non-workout days I am going to cut out the pre/post workout shakes

Daily Totals: 3340 Calories, 359g protein, 187g fat, 30g carbs(workout)
Daily Totals: 2980 Calories, 293g protein, 178g fat, 21g carbs(non-workout)

the diet said to start at bodyweight x 18 which for me was 187 x 18=3366
and the breakdown was 52%fat, 45% protein…What do you all think??[/quote]

This looks good! Make sure you are less than 30 net carbs, try to fit in SOME veggies, spinach and broccoli are great!
Also flaxseed is great for fat AND fiber!
I also use psyllium husk in shakes, which works great also!

I would keep it more like 60% fat and lower the protein a tad…the fat is most important esp. for the induction phase

tomorrow is my first carb-up, so it’s been 12 days for me and I really like it so far, but bring on the oatmeal!!!

^good luck, and congrats on making it this far.

you seem pretty sensible, but just watch out the carb ups can be tempting and ive had to learn the hard way whats good and bad to eat.

Hello all. I have been on AD for 1 month now. My goal is/was to cut. I started at 176 and as of Friday was at 168.5. After my carb up this weekend I weighed in at 170 this morning.

I am quite excited about this. Intersting thing about this diet…my weight has slowly “waved” downward.

176 - 12days - 171 - carb up
175 - 5 days - 170 - carb up
173 - 5 days - 168.5 - carb up
170 today

It’s friggin beautiful. My strength has steadily went up and my weight is wavin downward. HOLY HELL. Whoda thunk?

This diet likes me. :slight_smile: