My Experience On the Anabolic Diet

Nutrition
7002
  1. People seem to question not having a pre/during/post workout drink on the AD. And again, I used to be one of these people. Honestly though…Saturday and Sunday provide 2 days of the week where we can consume a workout drink. If someone workouts 4 times a week, that’s half of the workouts right there. And it’s not HORRIBLE to have an amino acid+whey combo be a workout drink for the other half of your weekly workouts.

Just my general thoughts right now.[/quote]

Also you can add 1/4 of Heavy Cream and olive oil to the whey / bcaa’s if you need to get calories and fats to meet your percentages …

7003

[quote]steelerfan wrote:
2) People seem to question not having a pre/during/post workout drink on the AD. And again, I used to be one of these people. Honestly though…Saturday and Sunday provide 2 days of the week where we can consume a workout drink. If someone workouts 4 times a week, that’s half of the workouts right there. And it’s not HORRIBLE to have an amino acid+whey combo be a workout drink for the other half of your weekly workouts.

Just my general thoughts right now.

Also you can add 1/4 of Heavy Cream and olive oil to the whey / bcaa’s if you need to get calories and fats to meet your percentages … [/quote]

Yeah I’ve read how some people do that. That’s the ONE thing I don’t think I can do though. I have an old school mindset regarding that. As little amount of fat as possible immediately following a workout. Until I see a study or something promoting some fat after a workout, I just can’t do it. It was hard enough for me to add fats to my first meal of the day.

7004

[quote]Whey Man wrote:
steelerfan wrote:
2) People seem to question not having a pre/during/post workout drink on the AD. And again, I used to be one of these people. Honestly though…Saturday and Sunday provide 2 days of the week where we can consume a workout drink. If someone workouts 4 times a week, that’s half of the workouts right there. And it’s not HORRIBLE to have an amino acid+whey combo be a workout drink for the other half of your weekly workouts.

Just my general thoughts right now.

Also you can add 1/4 of Heavy Cream and olive oil to the whey / bcaa’s if you need to get calories and fats to meet your percentages …

Yeah I’ve read how some people do that. That’s the ONE thing I don’t think I can do though. I have an old school mindset regarding that. As little amount of fat as possible immediately following a workout. Until I see a study or something promoting some fat after a workout, I just can’t do it. It was hard enough for me to add fats to my first meal of the day.[/quote]

Yeah I hear you but this whole Diet seemed to go against logic when I first read it!!! But honestly I’ve only been on it for 6 weeks so I don’t have enough info to judge it on yet but I have done the fat post workout based on DH’s advice from early on in this thread… I haven’t experienced a problem as far additional fat storage and I have added 12#'s as I am trying to bulk at the moment…

7005

i need some help bulking, does anyone have any super caloric-dense recipes for both carb and non-carb days they would like to share?

i was at 190ish last week or so and weighed myself again today and got the same reading, (i started at 160-70 about a month or so ago)

thanks in advance, Kyle.

7006

Started my first day of my first carb up today.

I at a whole bunch of crap (ha!), but I had a pretty good arm pump most of the day.

I had some very good workouts during this past week. My bench is now ~ to my bodyweight for the first time ever, and I probably will lift more than my weight on Monday. Deadlift, I did 235 on Friday, an I weighed 150.

I could also nearly see my abs yesterday (also will be a first), they are covered in bloat right now.

General Idea of what I ate (don’t kill me, I will eat cleaner next weekend, I promise!)

3 bowls cereal in whole milk
20oz whole milk with whey, malto, dextrose, and 2 bananas. (600-700 kcal)
probably 24 oz more whole milk during the day
large chocolate milkshake from mcdonalds (1100 kcal)
half a subway meatball sub
half a medium margharita pizza
40 oz snapple lemon
1 lb chocolate chip cookies (1200 kcal)

I think I probably got somewhere between 5-7k kcal during the day, and I will do tomorrow as carb up for at least part of the day.

Thanks to everyone who has answered a question in this thread. I’m reading a few pages a night before bed, up to 100 so far.

7007

Another boost for low-carb diets. This study suggests that mechanisms activated by insulin are one of the key players in aging. Less insulin would mean less mechanism meaning less aging.

7008

[quote]LiveFromThe781 wrote:
i need some help bulking, does anyone have any super caloric-dense recipes for both carb and non-carb days they would like to share?

i was at 190ish last week or so and weighed myself again today and got the same reading, (i started at 160-70 about a month or so ago)

thanks in advance, Kyle.[/quote]

How many calories are you looking for in a meal? I got plenty suggestions.

Here’s one for a healthy carb up day meal. I’m actually pretty proud of this one. It tastes absolutely amazing. I posted it on another message board months ago, and I plan on making it quite a bit once Thanksgiving comes around.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Genius “Pumpkin” Pie

15 oz sweet potato puree
16 oz ricotta cheese
1 tsp maple syrup extract
1 tsp vanilla extract
1 tsp cinnamin
1 tsp baking powder
1 tsp pumpkin spice
5 tbsp Splenda

Add those all in a mixing bowl and mix until your arms fall off. Then put the mixture into a large glass bowl. Preheat the oven to 400 degrees and bake for about 40 minutes. To make sure it’s done, I would just stick a knife in the middle to see how much residue gets stuck to it like I did (or for you pansies, the tip of a spoon will do). When barely anything sticks to it, it’s done.

The goal here was to emulate pumpkin pie, and I truthfully believe I did so. I may be biased, but I personally believe it tastes amazing for such a healthy meal. A few notes though…

  1. I used regular ricotta…but you could substitute it with the light version if you’d like.

  2. I used puree, but I think it would taste even better with fresh, cooked sweet potato.

1075 calories … 115/45/45

Divided into four servings, that would equal:

269 calories … 29/11/11 … obviously you’ll have to add some whey on the side or something to get more protein. I didn’t want to put the whey in the pie because I thought that would make it crappier.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

I suppose it would even be better with a bunch of whipped heavy cream on top.

7009

[quote]LiveFromThe781 wrote:
i need some help bulking, does anyone have any super caloric-dense recipes for both carb and non-carb days they would like to share?

i was at 190ish last week or so and weighed myself again today and got the same reading, (i started at 160-70 about a month or so ago)

thanks in advance, Kyle.[/quote]

Yikes, buddy. 20 pounds in one month is too much… and a health hazard. I really hope you didn’t gain 30. Are you chemically enhanced??? Did you just come off a competition diet???

Truth is, you ain’t gaining solid muscle. Look at yourself in the mirror and be honest with yourself. Are you gaining the way you should be?

I’m not going to discuss how much muscle one can realistically gain at any given time, instead I advise you to reread Dr. D’s suggestions on bulking.

7010

[quote]ovalpline wrote:
LiveFromThe781 wrote:
i need some help bulking, does anyone have any super caloric-dense recipes for both carb and non-carb days they would like to share?

i was at 190ish last week or so and weighed myself again today and got the same reading, (i started at 160-70 about a month or so ago)

thanks in advance, Kyle.

Yikes, buddy. 20 pounds in one month is too much… and a health hazard. I really hope you didn’t gain 30. Are you chemically enhanced??? Did you just come off a competition diet???

Truth is, you ain’t gaining solid muscle. Look at yourself in the mirror and be honest with yourself. Are you gaining the way you should be?

I’m not going to discuss how much muscle one can realistically gain at any given time, instead I advise you to reread Dr. D’s suggestions on bulking.[/quote]

Wow I didn’t even catch that. Yeah dude…sounds like you’re bulking up way too fast.

7011

hmm, i really feel the opposite, either im off about how long ive been doing it or maybe it was water retention from the carb up? ( i weighed myself both times on carb days) but im not even in the teens for bodyfat%. i can still see veins in all the same places (except stomach).

i just turned 20 and im an ectomorph with an extremely fast metabolism(also 6 ft tall), so me getting fat would be next to impossible. if i can get pictures ill post em up.

and to asnwer the question about how many calories im looking for per meal…the more the better, id like to hit atleast 7,000 total calories a day 50,000+ weekly.

7012

[quote]LiveFromThe781 wrote:
hmm, i really feel the opposite, either im off about how long ive been doing it or maybe it was water retention from the carb up? ( i weighed myself both times on carb days) [/quote]

It’s most likely that you are off on both the duration that you have been on the AD and the carb-up point at which you weighed yourself (difference in glycogen and water content).

Hate to tell you this, but a lot of guys tend to put on fat on their back (legs and ass as well) and they may not otherwise notice it until there is an “oh, shit!” moment.

[quote] i just turned 20 and im an ectomorph with an extremely fast metabolism(also 6 ft tall), so me getting fat would be next to impossible. if i can get pictures ill post em up.
[/quote]

More unlikely than a 20 year old ectomorph gaining fat with the amount of weight you put on in such a short period of time is a 20 year old ectomoporph gaining muscle.

Not trying to knock you down. I’m really not. I just want to make sure you aren’t doing something you’ll regret. Of course, I don’t really know your training history, how you were eating before, etc…

However, I am pretty darn sure of the physiological capabilities of the human body. Unless you are chemically enhanced or are coming off an extreme caloric restricted diet and your body is consequently in some form of SUPERcompensation mode (and, to a much lesser extent, if you are completely new to the iron), given the weight gain and time frame you have listed, you’re gettin’ fat, buddy.

7013

i havent been on the AD for only a month, thats just the time ive been bulking.

before i started bulking i was calorie restricted though, and then i just felt like something was wrong, as if my body was telling me that i needed to eat more. i was eating around 2400 calories daily @160-165

i havent been training that long, a year and some change total, and in terms of “serious” training, probaly just a few months.
i dont really thinkg that would warrant a ton of new growth spuraticaly like that though.

i know im putting on fat, its part of the process, but i know im putting on some muscle too because every time i train im adding more weight or reps. am i putting on more muscle than fat? no, i dont think its possible to do it the other way around lol. but am i putting on what appears to be an “unhealthy” amount? nah not even close.

7014

i’ve been on the Anabolic Diet in the past, very much enjoyed it. I tryed it as an experiment for a few months when i was out of season. As a college swimmer who’s workout is based primarily around aerobic sessions (2 hours, 7 times per week) with 2 or 3 hour long total body weight sessions per week, would i be able to perform in the pool while on the Anabolic Diet? I understand that the diet is designed for powerlifters/bodybuilders, but does anyone who is a competitive athlete in a sport other that powerlifting have any experience on the diet? anything to offer?

7015

[quote]mikepop878 wrote:
i’ve been on the Anabolic Diet in the past, very much enjoyed it. I tryed it as an experiment for a few months when i was out of season. As a college swimmer who’s workout is based primarily around aerobic sessions (2 hours, 7 times per week) with 2 or 3 hour long total body weight sessions per week, would i be able to perform in the pool while on the Anabolic Diet? I understand that the diet is designed for powerlifters/bodybuilders, but does anyone who is a competitive athlete in a sport other that powerlifting have any experience on the diet? anything to offer? [/quote]

im a wrestler and yea it works…with wrestling we have 2.5 hour long practices 5 days/week of endurance/strength training going on at once and ive been on for a year+ now and my athleticism has only gone up from when i started

7016

bkmacky-

what is your carb-up schedule like? do you carb up on workout days? pre-competition days? off days?

i was thinking, once fat adapted for a good 20 days or so i’d do a 1/2 day carb-up after lifting sessions (tues & thurs) and skip the BIG carb-up at the end of the week. any thoughts?

7017

I have some more general thoughts to share. I just got back from Target to pickup a few things, and I figured I might as well get a few food items for my re-feed this weekend as well. There’s actually a lot of cheap food out there that’s not downright unhealthy. For example, a box of hamburger helper only costs 1.50. That’s freak’n sweet IMO. That’s like 2 meals worth
right there. There’s even some nice healthier options that aren’t too expensive. I just got Kashi Pumpkin whole grain bars for about 2 bucks.

One of my downfalls with my last AD experience was that I loaded up on an abundance of complete crap every weekend. This time I’m going to stay cleaner with just one true “cheat” meal of complete garbage (donuts, anyone?). So things like oats with honey, homemade sweet potato pie, whole wheat PB+J, hamburger helper, whole wheat pasta, and whole wheat bagels will be the name of the game for me. I’m also thinking of buying a few of those healthier lean cuisine dinners each week.

7018

Processed foods are unhealthy. I’d stay away from those.

7019

[quote]LiveFromThe781 wrote:
i need some help bulking, does anyone have any super caloric-dense recipes for both carb and non-carb days they would like to share?

i was at 190ish last week or so and weighed myself again today and got the same reading, (i started at 160-70 about a month or so ago)

thanks in advance, Kyle.[/quote]

LiveFromThe781,

My broccoli side to any meat or fish based meal is really calorie dense:

  1. Steam a generoud head or two of broccoli

  2. While it is steaming, prepare the following
    a) Chop up a clove of garlic finely - put it in a fair sized bowl (I use a medium mixing bowl)
    b) Add 1 heaping tbsp (or more) of ground flaxseed
    c) Add 1 tbsp (or more) of grated parmigiana cheese
    d) Add seasonings (I use lemon pepper, black pepper, fine spice, chilli pepper)
    e) Add a handful of pistacios
    f) Add a couple of tbsp of EVOO (extra virgin olive oil)

  3. Add the broccoli to the bowl and chop it up with a paring knife, then mix it all with a tablespoon

  4. Eat it all up

Also tasty with a can of tuna added when you don’t feel like preparing meat or fish.

7020

[quote]bkmacky9288 wrote:
mikepop878 wrote:
i’ve been on the Anabolic Diet in the past, very much enjoyed it. I tryed it as an experiment for a few months when i was out of season. As a college swimmer who’s workout is based primarily around aerobic sessions (2 hours, 7 times per week) with 2 or 3 hour long total body weight sessions per week, would i be able to perform in the pool while on the Anabolic Diet? I understand that the diet is designed for powerlifters/bodybuilders, but does anyone who is a competitive athlete in a sport other that powerlifting have any experience on the diet? anything to offer?

im a wrestler and yea it works…with wrestling we have 2.5 hour long practices 5 days/week of endurance/strength training going on at once and ive been on for a year+ now and my athleticism has only gone up from when i started[/quote]

The first time I ever went on the AD I trained for and completed my first triathlon. No problems whatsoever, just a different pre race nutrition.

7021

[quote]nycsoccax wrote:
Processed foods are unhealthy. I’d stay away from those.[/quote]

If you’re referring to me, I’m speaking of a re-feed though, where we’re actually supposed to let our guards down a little bit. Generally yes, processed foods are a no no.