V,
5/2 is fine. Your body knows the ropes. No problems.
DH
FOOTBALL is upon us:
Had a guy ask me a question about a good football program for a defensive back position. Came up with this on the fly. Thought some of our AD athletes might like a peek into it:
Best,
DH
Do the following for functional mass and speed:
Day 1: UB power day/LB endurance
A1) Inc bench press (@35 degrees) 10x3
A2) Bent over BB rows 10x3
*use 80% 1RM or about 6 rep max
*use 75secs between each set
*alternate exercises back and forth
*add roughly 3 reps to your grand total each week like so:
week 1 10x3 = 30 total reps
week 2 3x4, 7x3 = 33 total reps
week 3 6x4, 4x3 = 36 total reps
week 4 10x4 = 40 total reps
week 5 3x5, 7x4 = 43 total reps
week 6 6x5, 4x4 = 46 total reps
Week 7 OFF and recuperate.
B1) Lunges 2x20
B2) Calf raises 2x20
*use 24 rep max
*do exercises as a superset.
1 set of lunges, then 1 set of calves
rest 90 secs
1 set of lunges, then 1 set of calves
*drop 5 seconds off of rest period each week and 10 secs on last week. After 6 weeks you will be using 60 sec rests between supersets:
week 1: 90 sec rest
week 2: 85 sec rest
week 3: 80 sec rest
week 4: 75 sec rest
week 5: 70 sec rest
week 6: 60 sec rest
Week 7: off and recuperate
C) Low rep ab work (3x5-6 reps)
We keep volume low for strength without growth.
Day 3: LB power/ UB endurance
A1)Back Squats 10x3
A2)Good Mornings 10x3
*use 80% 1RM or about 6 rep max
*use 75secs between each set
*alternate exercises back and forth
*add roughly 3 reps to your grand total each week like above on UB day:
B1)BB shoulder press 2x20
B2)Lat pulldowns 2x20
*use 24 rep max
*do exercises as a superset.
*1 set shoulder press, 1 set pulldowns
rest 90 secs
1 set shoulder press, 1 set pulldowns
*drop 5 seconds off of rest period each week and 10 secs on last week. After 6 weeks you will be using 60 sec rests between supersets:
week 1: 90 sec rest
week 2: 85 sec rest
week 3: 80 sec rest
week 4: 75 sec rest
week 5: 70 sec rest
week 6: 60 sec rest
C1)Biceps curls 3x12 (any you choose)
C2)Triceps pressdowns 3x12
*cycled exactly as B1 and B2 above
*rest periods dropped like above
*use 15 rep max. This should add some necessary direct gun work.
Day 5: (Total body speed day)
Clean and press 8x3
DB side to side lunge 8x3
Low rep ab work 6x3
*use 55-60% 1RM and go for max speed.
*Do NOT alternate these. Straight sets
*60 secs rest between sets
*Use only 2 big OL/PL compound lifts that target whole body
*Use hanging leg raises or weighted crunches for speed work
On your upper body work use the following moves. Use an exercise for about 2 weeks on a particular day. for example: use incline bench on your Day 1 for two weeks. Use a different movement on your endurance day than your power day. Use this move for 2 weeks in a row before changing.
Upper body pressing moves:
Military press (front, behind or db)
Incline bench press (30-45 degrees)
Dips
Close Grip bench (14-16" grip)
Upper body pulling moves:
Bent BB Rows
Cable pulley rows
Plate loaded row machine
Chins
Pullups
Lower body moves:
Squats (back, front, sissy, hack, etc.)
Deadlifts (regular, sumo, partials)
Lunges (BB or DB, flat or elevated)
Calves (all varieties)
Ab moves:
Ab wheel rolls
weighted crunches
super slow hanging leg raises
We will add reps to the 10x3 work so as to add mass while using a heavy weight. Strength and mass both.
We will decrease the rest periods on the 2x20 and 3x12 work and keep the same weight. Drop 5 seconds off the rest per week. This will allow for some sarcoplasmic growth and increase lactic acid clearance and tolerance for football.
This will give you functional growth, endurance, and speed. This should work well for a football defensive back.
IL,
Nice pics. Very motivational… Applause, applause…
OD
[quote]Vegita wrote:
I am going to also start encorporating sprints into my weekly planner, Charles, What day do you do yours on?
V[/quote]
Hey V,
Way to get right back on the horse. I do my sprints twice a week, on Wed. and Sat. I strength train on M, T, Th., Fr. I rest on Sunday. Let me know if you need any more info.
CA.
Just real quick here is what I ate yesterday:
Total Fat: 294 grams 67% of cals
Saturated: 108 g
Polyunsaturated: 21 g
Monounsaturated: 99 g
Carbs: 40 with 12 g of fiber 4% of cals
Protien: 270 g 28% of cals
Man it ruled. I love eating like this.
Hey DH,
How does approaching an off week of training affect your weekend carb up? Do you pretty much hang on to your glycogen load until the next weekend during your off weeks?
Todd
Bump, because too many crappy threads are taking over.
I’m 3 days into the initial evaluation phase of the diet & I’m losing water weight like crazy! My question is this: What’s the best day to check progress; Monday, after the weekend carb-up or Friday, before the weekend card-up?
Another question: Is it OK to use Low-Carb Grow! & fat supplements for most of my meals? So far I haven’t had any problems w/hunger or constipation doing this.
Thanks DH for the info on where to procure the diet specifics.
[quote]Uga wrote:
I’m 3 days into the initial evaluation phase of the diet & I’m losing water weight like crazy! My question is this: What’s the best day to check progress; Monday, after the weekend carb-up or Friday, before the weekend card-up?
Another question: Is it OK to use Low-Carb Grow! & fat supplements for most of my meals? So far I haven’t had any problems w/hunger or constipation doing this.
Thanks DH for the info on where to procure the diet specifics.
[/quote]
I don’t know about using supplements for the bulk of your diet, but it seems to me that you want to weigh yourself on Fridays. Your weight dramatically changes based on the amount of carbs you ate during the carb-up. Weighing yourself on the day after your carb-up would result in wide swings in body weight depending on how long your carb-up was. This is true at least during the initial stages of the diet.
It seems to me that once your body got completely adapted to this way of eating, (say after a year or so), it wouldn’t matter when you weighed yourself.
I’m glad to see a thread on the Anabolic Diet really take hold and get a lot of attention.
I have a question for DH or anyone else familiar with Dr Dipasquale’s work.
I noticed a couple of mentions of coconut oil in the thread and I’m wondering if it is a good idea. I believe I read something by the good doc once where he said that the short and medium chain fatty acids were undesirable. I believe he stated that the body would use them instead of the long chaing fatty acids for energy, and since bodyfat is made up of long chain fatty acids it defeats the purpose of the diet.
Correct me if I’m wrong, because personally I really like coconut oil and would like to use it.
Holy crap i just finished all 29 pages of this thread (over several days time, mind you, I’m not a loser 
There is some great info here, and great people helping out. I started the AD at the end of June, before I even saw this thread. I actually ordered the AS PL version and read it in the first day. So far I’m down 16 pounds and I’m finishing up my fourth week on the diet. My goals are dropping bodyfat while maintaining strength. So far I’ve been able to lose fat while increasing strength. Anyhoo, just wanted to post and say great thread and great advice! Thanks to all who contribute!
[quote]AceQHounddog wrote:
Holy crap i just finished all 29 pages of this thread (over several days time, mind you, I’m not a loser There is some great info here, and great people helping out. I started the AD at the end of June, before I even saw this thread. I actually ordered the AS PL version and read it in the first day. So far I’m down 16 pounds and I’m finishing up my fourth week on the diet. My goals are dropping bodyfat while maintaining strength. So far I’ve been able to lose fat while increasing strength. Anyhoo, just wanted to post and say great thread and great advice! Thanks to all who contribute![/quote]
Good job Ace! Welcome to the thread.
I have to ask though, did you miss the post about newbies sending everyone a pound of bacon upon first post? If you did, don’t sweat it, we’ll give you are addresses so you can send before the end of the month.
It would be a shame if you missed out on our proud tradition! 
-BD
[quote]Vegita wrote:
Ok boys, I had a crisis going on here over the last week that caused me to not really give two shits about my diet or training. Basically I came off the diet for all intents and purposes.
Yesterday I came to my senses (plus the crisis ended…it’s not a boy or a girl) and I started back in on the AD. My question is, after this one week “carb up” do I need to endure the full 12 day entrance again? or if I go 5/2 will it get me back to where I want to be.
On a side note… I felt like shit the entire week, sure there were some other things contributing to it, but I was tired all the damn time and had the energy of a tortise. I would go to bed much earlier and had trouble waking up. I was late to work every single day (good thing i’m the boss) which is weird I am usually the first one here.
I am going to also start encorporating sprints into my weekly planner, Charles, What day do you do yours on?
V[/quote]
Def need to do the 2 week start up phase again! As I’ve posted here, I’ve cut down the load to 24 hrs over a seven day period- I think the trend is to load up on the least amount of carbs- whatever that may be for you- so restart the clock - good luck!
[quote]bedabeast wrote:
I’m glad to see a thread on the Anabolic Diet really take hold and get a lot of attention.
I have a question for DH or anyone else familiar with Dr Dipasquale’s work.
I noticed a couple of mentions of coconut oil in the thread and I’m wondering if it is a good idea. I believe I read something by the good doc once where he said that the short and medium chain fatty acids were undesirable. I believe he stated that the body would use them instead of the long chaing fatty acids for energy, and since bodyfat is made up of long chain fatty acids it defeats the purpose of the diet.
Correct me if I’m wrong, because personally I really like coconut oil and would like to use it.[/quote]
You read right, MCT’s, according to the Doc ARE undesirable- BUT, Since I’ve introduced it to my diet, I have felt better, performance is stable, and I’m still dropping bodyfat. I think it’s important to note that I’m in a real cutting phase, which i think make a HUGE difference. I could see how in a bulking phase that using MCT’s may not be the best choice, becuase you want your body to be efficent with what you put down.
I also don’t think these things are so rigid either- adding some MCT’s in either phase in moderation I don’t believe impacts either in a negative way- I tend to use Coconut oil in the morning and then the meals before I work out (2to 3x’s a day)- then in others I’m, using udo’s blend, olive and now some exotic nut. I’ve felt 100% better, and have had better results with fat loss and gym performance since I’ve done this regime.
JUst keep in mind that I use little to no heat with any of this oil. I throw some in the microwave but I never use for outright frying- the more raw the better.There is a ton of research and Dr D mentions this on his site as well.
[quote]toddjacobs13 wrote:
Hey DH,
How does approaching an off week of training affect your weekend carb up? Do you pretty much hang on to your glycogen load until the next weekend during your off weeks?
Todd[/quote]
Hey Todd,
Not DH here (there is only 1!) but do you mean does the body hold on to the glyc load or do you mean do you wait to load the following weekend if you miss a weeks training? BTW that was some great info you posted a few posts back. Personally, I go 5-2 no matter if I’m lifting wts. or lifting cold drinks in the shade. It seems to me that the load pumps me up just from eating.
While I rarely miss workouts things do come up but this diet is so good that I would stick with 5-2 no matter what. The AD is so forgiving. Last night we had a work dinner/mtg. Deep fried everything and well I just dug in. Today= Tight and right! Sometimes that mid week carb spike is the ticket. When a birthday party comes up, have the cake. You will find that your body will come right back.
Hey Chuck, Cheer them Broncos on! Maybe they can beat up on some more teams this year.
Keep up the good work, Barry
just wanted to chime in here:
I’ve been on the diet(if you can call it that) for about 2 months now (i think) and I am just now going to start monitoring calories. All I have been doing the whole time is eating my 6 Fat&Pro meals/day and carbing on the weekend, and I am losing fat like mad!
The real funny part is, I can’t recall a time when I’ve felt…healthier? Call me crazy, but this might have been my missing link here. I didn’t even really crash during the 2 week break-in (it ended up actually being 16 days in total). Plus my endurance in my workouts has improved greatly.
The carb ups are MAD. About mid-afternoon after oatmeal and pancakes it feels like someone stuck a bike pump up my ass and inflated my back, legs and shoulders!
Thanks DH & IC.
Anvil
P.S> quick question for DH or IC: Dr. D recomends cutting calories directly from fat instead of total calories on the cutting phase of the diet. Has this worked for you guys, or do you keep the %ages the same and drop total cal? Just wondering if reducing fat intake too far during cutting will hinder test production too much.
[quote]mozhne wrote:
toddjacobs13 wrote:
Hey DH,
How does approaching an off week of training affect your weekend carb up? Do you pretty much hang on to your glycogen load until the next weekend during your off weeks?
Todd
Hey Todd,
Not DH here (there is only 1!) but do you mean does the body hold on to the glyc load or do you mean do you wait to load the following weekend if you miss a weeks training? BTW that was some great info you posted a few posts back. Personally, I go 5-2 no matter if I’m lifting wts. or lifting cold drinks in the shade. It seems to me that the load pumps me up just from eating.
While I rarely miss workouts things do come up but this diet is so good that I would stick with 5-2 no matter what. The AD is so forgiving. Last night we had a work dinner/mtg. Deep fried everything and well I just dug in. Today= Tight and right! Sometimes that mid week carb spike is the ticket. When a birthday party comes up, have the cake. You will find that your body will come right back.
Hey Chuck, Cheer them Broncos on! Maybe they can beat up on some more teams this year.
Keep up the good work, Barry
[/quote]
Hey man, I’ll do what I can, they only give us lowly students one free ticket for the shit seats. After that they let you buy up to two guest tickets. What a deal huh?
Seriously though, it would be impossible to go here and not see at least some of their home games. It’s a good time.
-CA
[quote]Charles Atlas wrote:
mozhne wrote:
toddjacobs13 wrote:
Hey DH,
Hey Chuck, Cheer them Broncos on! Maybe they can beat up on some more teams this year.
Keep up the good work, Barry
Hey man, I’ll do what I can, they only give us lowly students one free ticket for the shit seats. After that they let you buy up to two guest tickets. What a deal huh?
Seriously though, it would be impossible to go here and not see at least some of their home games. It’s a good time.
-CA[/quote]
Hey guys. Do you think your energy will be better spent chomping on some steak watching a Pats or Colts game instead of worrying about whether the Broncs can win 6 this year?
Seriously though, I think the Broncs can make the playoffs again this year. They will probably sign Maurice for 3 or 4 years and if Plummer has a similar year (minus the INT’s) to last year they should be fine. Especially if the whole team goes on the AD.
That said, go Pats and Colts!
-BD
Interesting question. Can’t really say. I do know that I simply do the cycle as always and feel great. Perhaps there is some additive effect on the loading, but really the diet’s hormonal effects are the long term gold. Interesting though.
DH
[quote]toddjacobs13 wrote:
Hey DH,
How does approaching an off week of training affect your weekend carb up? Do you pretty much hang on to your glycogen load until the next weekend during your off weeks?
Todd[/quote]
Once you’ve adapted you can get the fat down to around 33% or so and be just fine for cutting. Just keep the CHO as always, and get the protein at 1.5g/lb of weight for some security. After having gained the appetite for fat, your body will then progress to more body fat instead of ingested fat. Keep it at this level at least though. If it gets into starvation mode it will begin to sense a scarcity and fight you to hold fat. I’d really recommend taking temps to compare to your basal number and use something like HotRox to keep the thyroid going.
DH
[quote]HumanAnvil wrote:
just wanted to chime in here:
I’ve been on the diet(if you can call it that) for about 2 months now (i think) and I am just now going to start monitoring calories. All I have been doing the whole time is eating my 6 Fat&Pro meals/day and carbing on the weekend, and I am losing fat like mad!
The real funny part is, I can’t recall a time when I’ve felt…healthier? Call me crazy, but this might have been my missing link here. I didn’t even really crash during the 2 week break-in (it ended up actually being 16 days in total). Plus my endurance in my workouts has improved greatly.
The carb ups are MAD. About mid-afternoon after oatmeal and pancakes it feels like someone stuck a bike pump up my ass and inflated my back, legs and shoulders!
Thanks DH & IC.
Anvil
P.S> quick question for DH or IC: Dr. D recomends cutting calories directly from fat instead of total calories on the cutting phase of the diet. Has this worked for you guys, or do you keep the %ages the same and drop total cal? Just wondering if reducing fat intake too far during cutting will hinder test production too much.[/quote]