My Experience On the Anabolic Diet

Nutrition
7022

[quote]Whey Man wrote:
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.
[/quote]

yeah man wheat/whole grain bread+natural peanutbutter+ low sugar jelly make up half my weekend meals. its great for bulking IMO especially if you wash it down with some whole milk.

7023

HI everybody,

I’ve got a question about the amount of fish oil I should be taking. I’m around 160 lbs, 28 year female tennis player.

So far I’ve been stomaching 15 to 20g per day. I’ve got it as liquid.

Thanks!

7024

[quote]mikepop878 wrote:
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?[/quote]

honestly i did the whole 48 when my weight was nice and safe and only one day if i was close…but whats your schedule for meets? mine have been on friday and saturday mornings…i personally started my carb ups after my meet. but if your conditioning is as rigid as mine then i wouldnt worry about weight from the carb up too much…

i personally lose it all by monday tuesday at the latest and i go all out eating hefty meals every 2 hours or so. i know its hard to see what works but start off by doing it the right way…btw i wrestled 160 last year and this year at 170 with less fat then last year and im a lot stronger. so id say stay with the diet as its written and itll work.

7025

bMacky-
I’ve got lifting on Tues. & Thurs. mornings. Meets are on Saturdays (afternoon). I’m thinking carb-up after lifting, all day on Thursday and just in the morning on Friday to stuff the glycogen stores for the meet on Saturday, allowing for some time Friday afternoon and evening to get the zombie feeling out of my system.

thoughts? suggestions?

7026

[quote]LiveFromThe781 wrote:
Whey Man wrote:
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.

yeah man wheat/whole grain bread+natural peanutbutter+ low sugar jelly make up half my weekend meals. its great for bulking IMO especially if you wash it down with some whole milk.[/quote]

Plus it’s totally addicting! The taste of PB and J simply can’t be beat. It’s really hard on me though since my roommate makes 2 jumbo PB+J sandwiches every single night and I get so tempted to cave! Thankfully I never have yet though. Just makes that end of the week reward even more satisfying.

7027

stay strong Whey man. stay strong.

7028

[quote]mikepop878 wrote:
bMacky-
I’ve got lifting on Tues. & Thurs. mornings. Meets are on Saturdays (afternoon). I’m thinking carb-up after lifting, all day on Thursday and just in the morning on Friday to stuff the glycogen stores for the meet on Saturday, allowing for some time Friday afternoon and evening to get the zombie feeling out of my system.

thoughts? suggestions?[/quote]

seems fine as long as you arent saying youre going to be carbing 4 days. the actual carb-up days dont matter, theresnothing special about the star alignment on sat+sun where you HAVE TO do it on those days. all that is important is that you go 5-2.

7029

[quote]JuicyLucy wrote:
HI everybody,

I’ve got a question about the amount of fish oil I should be taking. I’m around 160 lbs, 28 year female tennis player.

So far I’ve been stomaching 15 to 20g per day. I’ve got it as liquid.

Thanks![/quote]

To be honest, I never really counted how many Grams of Fish oil I consume in a day.

I always counted it by calories…which isn’t the best way but it worked for me.

Sorry I can’t be of help at this moment.

AD

7030

Hi Guys,

Been on AD Diet for the past couple months. It’s been going very well. I am currently bulking and plan to bump my calories up to 3,800 next month. While I have been doing Jen’s heavy training workout from MWA, I’d like to switch up my workout program and thought I could do WSFSB 3, the washed up meathead template.

Monday: ME Upper Body
Wednesday: ME Lower Body
Friday: Rep Upper Body

My question is that should I change up those to different days so I can take advantage of the carb ups which is on Fri nite and Sat. Or should I leave it alone as it is? I asked this over WSFSB thread but most of them didn’t have expereince with AD diet.

I’d appreciate any feedback. Thanks!

7031

Hi Guys,

Been on AD Diet for the past couple months. It’s been going very well. I am currently bulking and plan to bump my calories up to 3,800 next month. While I have been doing Jen’s heavy training workout from MWA, I’d like to switch up my workout program and thought I could do WSFSB 3, the washed up meathead template.

Monday: ME Upper Body
Wednesday: ME Lower Body
Friday: Rep Upper Body

My question is that should I change up those to different days so I can take advantage of the carb ups which is on Fri nite and Sat. Or should I leave it alone as it is? I asked this over WSFSB thread but most of them didn’t have expereince with AD diet.

I’d appreciate any feedback. Thanks!

7032

[quote]Nutso wrote:
Hi Guys,

Been on AD Diet for the past couple months. It’s been going very well. I am currently bulking and plan to bump my calories up to 3,800 next month. While I have been doing Jen’s heavy training workout from MWA, I’d like to switch up my workout program and thought I could do WSFSB 3, the washed up meathead template.

Monday: ME Upper Body
Wednesday: ME Lower Body
Friday: Rep Upper Body

My question is that should I change up those to different days so I can take advantage of the carb ups which is on Fri nite and Sat. Or should I leave it alone as it is? I asked this over WSFSB thread but most of them didn’t have expereince with AD diet.

I’d appreciate any feedback. Thanks![/quote]

I do a bastardized Westside Template and I do:

Mon: ME Upper
Thurs: ME LOwer
Fri: RE Upper

But I have to ask you: Why not change it up one day:

Tue: ME Upper
Th: Me Lower
Sat: RE Upper

AD

7033

Hi AD,

That’s interesting since I thought it would be the best time to work out after carbs up which would be early week? Since glycron will be filled. My understanding from Jen’s article was to go hard after carbs up. then before carbs up, we try to go into depleted state so it would be primed for carbs up. Am I understanding this wrong?

May I ask why you moved your ME Lower on Thursday, doesn’t your engery go down later in the week after carbs up?

As for changing it up to one day, it does make sense but wouldn’t be realistic since I have several planned trips out of town.

Looking forward to hearing your feedback.

7034

i dont really understand what your problem is. if you want more emphasis on certain muscles then you should either

A) switch the workout days of the muscles you want to hit to fit your carb days i,e legs on monday

or

B) switch your carb days to fit your workout days.

although id reccomend just switching the workout days around so you dont have to push your carb ups back everytime you want to target a new muscle group.

7035

[quote]AlphaDragon wrote:
JuicyLucy wrote:
HI everybody,

I’ve got a question about the amount of fish oil I should be taking. I’m around 160 lbs, 28 year female tennis player.

So far I’ve been stomaching 15 to 20g per day. I’ve got it as liquid.

Thanks!

To be honest, I never really counted how many Grams of Fish oil I consume in a day.

I always counted it by calories…which isn’t the best way but it worked for me.

Sorry I can’t be of help at this moment.

AD
[/quote]

Unless you are trying specifically trying to cut or count I wouldn’t worry about it. Matter of fact, if cutting or losing weight, you still want those fats to be high and cut out the saturated fats. I personally do this: every time I eat I throw down 3-5 grams of fish oil or 3-6-9 oil. About every other time I eat I also do a shot or two of olive oil.

7036

[quote]AlphaDragon wrote:
Nutso wrote:
Hi Guys,

Been on AD Diet for the past couple months. It’s been going very well. I am currently bulking and plan to bump my calories up to 3,800 next month. While I have been doing Jen’s heavy training workout from MWA, I’d like to switch up my workout program and thought I could do WSFSB 3, the washed up meathead template.

Monday: ME Upper Body
Wednesday: ME Lower Body
Friday: Rep Upper Body

My question is that should I change up those to different days so I can take advantage of the carb ups which is on Fri nite and Sat. Or should I leave it alone as it is? I asked this over WSFSB thread but most of them didn’t have expereince with AD diet.

I’d appreciate any feedback. Thanks!

I do a bastardized Westside Template and I do:

Mon: ME Upper
Thurs: ME LOwer
Fri: RE Upper

But I have to ask you: Why not change it up one day:

Tue: ME Upper
Th: Me Lower
Sat: RE Upper

AD[/quote]

I don’t even know how it matters. Even if fri/sat are rest days then you will still get the basic anabolic cascade (for lack of better terminology) on those days. Also during those days your muscles will actually be healing or rather ‘building’ themselves. If find that not training on CHO ups is better because a training session can end up becoming a half hour of pants-shitting-terror after a breakfast of god knows what kind of mini-wheats/cake/milk/fries/nachos/donuts alpaca shit you ate.

-chris

7037

[quote]Nutso wrote:
Hi AD,

That’s interesting since I thought it would be the best time to work out after carbs up which would be early week? Since glycron will be filled. My understanding from Jen’s article was to go hard after carbs up. then before carbs up, we try to go into depleted state so it would be primed for carbs up. Am I understanding this wrong?

May I ask why you moved your ME Lower on Thursday, doesn’t your engery go down later in the week after carbs up?

As for changing it up to one day, it does make sense but wouldn’t be realistic since I have several planned trips out of town.

Looking forward to hearing your feedback.[/quote]

Hey man,

In terms of Jen’s article, you understood it fine.

Each of us has a different situation, though.

I gave up on “overthinking” everything a long time ago (well, a few months ago, at least). Nothing is ever perfect and we must do what’s best for us and what is available to us.

The reason I say this is because I don’t have the luxury to plan my life/schedule these days…and time is at a premium (not enough of it).

I just do what I can, when I can. And I choose to use what free time I have in other ways.

Having said that, here is the answer:

Why do I have ME Lower on Th? Two Reasons:

  1. Wed I’m busy for about 14 hours straight. By the time I get to the gym, I’m bushed and couldn’t perform well. And If I did, I wouldn’t get enough rest/recovery to function well enough the next day.

  2. Because, in general, I need the extra day of rest from ME Upper. If I don’t, then my lifts on ME Lower suffer. I tend to blast the heck out of my body during my training (See my training log on my profile for examples).

And no, I don’t have a drop in energy later in the week. I’m no nutritionist or scientist, so I can’t give more than a laymans reason why (and it may be incorrect)…and any correction from those “in the know” is welcomed:

It seems because I don’t “use” it all (glycogen), there is more left over for later on in the week. And ME Lower surely uses a lot of it…and then with RE Upper the next day, that seemingly well depletes it.

Besides, I’m trying to keep the High CHO days higher (By at least 1000 cals/day) too, and the low Cho days at maintenance calories. Perhaps that helps in the glycogen longevity??

That said, I’m usually super drained by after Friday’s RE session.

Please remember that I’ve been on the AD for over a year, so these small tweaks are more acceptable in that way. It’s not recommended to change the AD until fully fat adapted (at least 5-6 months after beginning it “by the book”)

Did that answer your question?

AD

7038

[quote]Avocado wrote:
AlphaDragon wrote:
Nutso wrote:
Hi Guys,

Been on AD Diet for the past couple months. It’s been going very well. I am currently bulking and plan to bump my calories up to 3,800 next month. While I have been doing Jen’s heavy training workout from MWA, I’d like to switch up my workout program and thought I could do WSFSB 3, the washed up meathead template.

Monday: ME Upper Body
Wednesday: ME Lower Body
Friday: Rep Upper Body

My question is that should I change up those to different days so I can take advantage of the carb ups which is on Fri nite and Sat. Or should I leave it alone as it is? I asked this over WSFSB thread but most of them didn’t have expereince with AD diet.

I’d appreciate any feedback. Thanks!

I do a bastardized Westside Template and I do:

Mon: ME Upper
Thurs: ME LOwer
Fri: RE Upper

But I have to ask you: Why not change it up one day:

Tue: ME Upper
Th: Me Lower
Sat: RE Upper

AD

I don’t even know how it matters. Even if fri/sat are rest days then you will still get the basic anabolic cascade (for lack of better terminology) on those days. Also during those days your muscles will actually be healing or rather ‘building’ themselves. If find that not training on CHO ups is better because a training session can end up becoming a half hour of pants-shitting-terror after a breakfast of god knows what kind of mini-wheats/cake/milk/fries/nachos/donuts alpaca shit you ate.

-chris[/quote]

I agree with ya, Chris, especially on the “Even if fri/sat are rest days then you will still get the basic anabolic cascade (for lack of better terminology) on those days…” point.

Moreso, I agree even more (if possible) on the: “Also during those days your muscles will actually be healing or rather ‘building’ themselves.” point.

Right on, man…and I find it’s true.

AD

7039

Chris,

From what I read from Jen’s article and DH’s comments, I just thought that there were some different lifting format to accomdate the AD diet. But since you and AD said that it doesn’t really matter as long as you kick ass during training and carbs up are the key to building/healing muscles. Which is what I need to know. Thanks.

AD,

You answered more than enough to my question and I really really appreciate it. I think I’m going to try my original template and if I see that my ME lower body suffers, will move it to Thursday. Like you said, everyone has to find their key spot. I will admit that Jen’s heavy training is working well for me, but I just wanted to “reap the benefits” when upping my calories to 4,000 next month. Westside is known for adding strength and size. Will def. check out your profile for examples on Westside.

Again, Thanks!

7040

[quote]Nutso wrote:

AD,

You answered more than enough to my question and I really really appreciate it. I think I’m going to try my original template and if I see that my ME lower body suffers, will move it to Thursday. Like you said, everyone has to find their key spot. I will admit that Jen’s heavy training is working well for me, but I just wanted to “reap the benefits” when upping my calories to 4,000 next month. Westside is known for adding strength and size. Will def. check out your profile for examples on Westside.

Again, Thanks![/quote]

Cool.

Again, I don’t do a typical/standard Westside…I bastardized it to fit my needs.

AD

7041

Hey fellow ADers! I haven’t been by in awhile…busy as crap! But loving the AD and staying strict, it’s easy for me to!

I still need reassurance on the weekend thing, when I did high carb days before the AD, the key was to keep fat very minimal, but I know on the AD you should keep it around 30% on the weekends, which I have been doing. I’m still a bit puzzled how this makes sense, bc I read article about how this isn’t effective…I’m still doing it however…

any insight to make me feel better about eating my beloved sunflower butter and peanut butter tomorrow? :smiley: