[quote]LiveFromThe781 wrote:
toocul4u wrote:
what do you guys think of about a pound of broccoli as a before bed snack?
just eat some cottage cheese+BCAAs or something else with cassein protein as a plan B …but broccoli? a pound? wtf?[/quote]
Live,
If you want people to actually read what you post you’re going to have to change that avatar.
On the other hand, I really hope you don’t change that avatar for a long time but keep posting frequently. 
Progress stalled. I have been on AD since Sept. with great results. Started at 2800 Calories 1700 Fat/ 188g 60%,980cal protein/245g 30%, and 120cal/cho 10%.I have been eliminating 250 calories of fat per week while cutting. I want to get down to 2000 calories per day.
In keeping with the fat cutting do these ratios look ok?
2000 Calories. 900 calories /Fat 100g=45%,980 calories protein/245 g= 49%! and 120 calories/30g=6%.
It looks like with my ratios, my protein is dominate at 49% of calories.
Will my body still use FFA and triglycerides as it’s primary fuel source with these ratios?
[quote]mikew55 wrote:
Progress stalled. I have been on AD since Sept. with great results. Started at 2800 Calories 1700 Fat/ 188g 60%,980cal protein/245g 30%, and 120cal/cho 10%.I have been eliminating 250 calories of fat per week while cutting. I want to get down to 2000 calories per day.
In keeping with the fat cutting do these ratios look ok?
2000 Calories. 900 calories /Fat 100g=45%,980 calories protein/245 g= 49%! and 120 calories/30g=6%.
It looks like with my ratios, my protein is dominate at 49% of calories.
Will my body still use FFA and triglycerides as it’s primary fuel source with these ratios?
[/quote]
I would keep the fat at 50% minimum / Protein at 45% / 30 grams max CHO. In my experience cutting the fat macro below that of protein diminishes AD benefits (read energy level & supercompensation after CHO reload). Make sure when cutting your fat macro % from your original 60% to 50% (possibly go in increments say 55%, then later 50% - tril and error) to maintain fats from best sources as much as possible (Poly & mono).
Keep up the EVOO and flax meal, Omega 3, salmon, etc. Don’t eliminate saturated all together, but try and maintain a balance of all three fat sources. I have also found that 1 good day of CHO reload is adequate for a good hormonal boost. This weekend past I had the following and experienced a good surge:
Oatmeal
3/4 cup (before cooked) old style oatmeal (large flake
1 1/2 cups water
1 tbsp ground flax
1 cup 2% milk
1 scoop vanilla protein powder
1/3 cup raspberries
1/3 cup blueberries
1 packet Stevia
French Toast
4 slices multigrain bread
4 eggs
1/3 cup raspberries
1/3 cup blueberries
1/4 cup real maple syrup
sprinkle cinnamon
4 breakfast sausages
3 large plates of whole wheat spaghettini
(spread out throught the afternoon & evening)
red pepper, tomato sauce with 8 ounces seasoned ground beef
parmigiana cheese
Chilli peppers
1 triple chocholat bisquit
im trying to make whole milk 90% of my weekend food intake. i have a job where i dont have much time to sit down and eat all cozy so i figure drinking 2 gallons of milk over an 8hr shift should do me well. i think its an exceptional improvement over eating just whole grain bread which is what i had been doing up until now (so now i have to piss every 5 minutes but atleast its better than taking a shit every 5 minutes).
[quote]LiveFromThe781 wrote:
toocul4u wrote:
what do you guys think of about a pound of broccoli as a before bed snack?
just eat some cottage cheese+BCAAs or something else with cassein protein as a plan B …but broccoli? a pound? wtf?[/quote]
trying to make sure i get my green veggies in on this diet, and it’s most likely to happen if i eat them all at this time, so the cheese/bcaa/casein is a bad suggestion, and not even that good for the AD i don’t think. i was just wondering about the effect of that many fibrous carbs before bed.
[quote]LiveFromThe781 wrote:
toocul4u wrote:
what do you guys think of about a pound of broccoli as a before bed snack?
just eat some cottage cheese+BCAAs or something else with cassein protein as a plan B …but broccoli? a pound? wtf?[/quote]
trying to make sure i get my green veggies in on this diet, and it’s most likely to happen if i eat them all at this time, so the cheese/bcaa/casein is a bad suggestion, and not even that good for the AD i don’t think. i was just wondering about the effect of that many fibrous carbs before bed.
I decided today that I’m bumping up my carb intake to 50 grams. 20 grams worth of green veggies, and 30 grams of whey, nuts, and whatever else may have some (like eggs and hummus). And I’m contemplating including a half serving of Surge after a workout…which simply means I would only be allowed to have whey or eggs once or twice more that day (making for a total of 30 grams still), and then green veggies for the rest.
[quote]Whey Man wrote:
I decided today that I’m bumping up my carb intake to 50 grams. 20 grams worth of green veggies, and 30 grams of whey, nuts, and whatever else may have some (like eggs and hummus). And I’m contemplating including a half serving of Surge after a workout…which simply means I would only be allowed to have whey or eggs once or twice more that day (making for a total of 30 grams still), and then green veggies for the rest. [/quote]
Sounds reasonable. On workout days I get 60 grams (30 grams post workout).
Of course, I don’t recommend that to everyone.
[quote]ovalpline wrote:
Whey Man wrote:
I decided today that I’m bumping up my carb intake to 50 grams. 20 grams worth of green veggies, and 30 grams of whey, nuts, and whatever else may have some (like eggs and hummus). And I’m contemplating including a half serving of Surge after a workout…which simply means I would only be allowed to have whey or eggs once or twice more that day (making for a total of 30 grams still), and then green veggies for the rest.
Sounds reasonable. On workout days I get 60 grams (30 grams post workout).
Of course, I don’t recommend that to everyone.
[/quote]
What made you raise your intake? Lack of energy? That’s why I’m raising mine…and to be able to have the benefits of veggies. I often found myself not having room for them on some days, then I finally came to the conslussion that it’s pretty stupid not to include them just for the sake of staying under 30 (afterall, it’s mostly fiber anyway).
Also, I forgot to mention that for my re-feed day, I’m no longer having any unhealthy foods unless it’s a special holiday of some sort. As a former fat boy, I just can’t handle a full out day of cheats, and I loose self control the moment a cheat food enters my lips. Therefore I’m sticking to basic fruits, sweet potato with honey, and any recipe in John Berardi’s Gourmet Nutrition book. Other than that, I might allow myself a burger or something with friends if we’re eating out on my day, but nothing outrageous.
So yep…that’s what’s up with me right now. How are thigns going for you, ovalpline? You’re in a mass gaining phase, right?
so my latest carb up was really nice…very boring but i didnt mind…saturday and sunday- can of chick peas, black beans, kidney beans, gallon of whole milk and a box of fiber one raisin bran for saturday and a box of fiber one original for sunday…yes its cleans the system well, and as for water retention and all by tuesday i was all set on my normal weight. im going to try it again this weekend to see how this goes…fiber one gives me huge pumps lol on and off the toilet
[quote]Whey Man wrote:
I decided today that I’m bumping up my carb intake to 50 grams. 20 grams worth of green veggies, and 30 grams of whey, nuts, and whatever else may have some (like eggs and hummus). And I’m contemplating including a half serving of Surge after a workout…which simply means I would only be allowed to have whey or eggs once or twice more that day (making for a total of 30 grams still), and then green veggies for the rest. [/quote]
Mmmm maybe you might want to ask AD to chime in. I think I saw a couple posts at Coach Thib’s locker, telling AD to add more fruits in the morning.
Thought I’d finally stop in. I’ve been doing this for the past month I think, coming up on my third weekend and this week I felt great all week [as opposed to the week after my first carbup which was horrible (the low-carb afterwards, the carbup was tasty)].
I started out wanting to lose a bit of fat (started at 188 13-14%BF), but then realized that after the water dropped I was still a skinny kid so I’ve basically decided to bulk and I’m very happy to see that I’m cutting up nicely as well (gained a couple pounds last week and lost .5" off my waist). That’s great for a FFB like me, and I love steak and eggs.
Anyways, I had a question: I’m going to a birthday party tonight (Friday) and not totally sure I’m going to be able to avoid carbs, so I was thinking that I should just do tonight (party starts at 7) and tomorrow all day. But I’m just wondering if it would adversely affect me to go the whole weekend with Friday night? Doesn’t bother me either way, but the more apples the tastier.
Thanks for any help, and sorry about all the parentheses.
[quote]Whey Man wrote:
What made you raise your intake? Lack of energy? That’s why I’m raising mine…and to be able to have the benefits of veggies. I often found myself not having room for them on some days, then I finally came to the conslussion that it’s pretty stupid not to include them just for the sake of staying under 30 (afterall, it’s mostly fiber anyway).
Also, I forgot to mention that for my re-feed day, I’m no longer having any unhealthy foods unless it’s a special holiday of some sort. As a former fat boy, I just can’t handle a full out day of cheats, and I loose self control the moment a cheat food enters my lips. Therefore I’m sticking to basic fruits, sweet potato with honey, and any recipe in John Berardi’s Gourmet Nutrition book. Other than that, I might allow myself a burger or something with friends if we’re eating out on my day, but nothing outrageous.
So yep…that’s what’s up with me right now. How are thigns going for you, ovalpline? You’re in a mass gaining phase, right?[/quote]
Interesting to read your thoughts here. I’ll try to avoid the “sciencey” bit of it, but the reason for adding carbs post-workout were to accelerate protein synthesis and better maintain glycogen levels. And since I am in a mass gaining phase as you mentioned, the carbs (still low at about 30-40 grams post-workout) promote my goals.
Since adding the carbs post-workout, I’ve noticed increased recovery ability (read: don’t feel destroyed after my workouts). However, I stupidly believed that I could increase volume and frequency and am paying the price for it right now!
As far as weekend carb loads go, I’ve noticed a bit of a double-edged sword with cheat foods: while I feel better throughout the week (recovery wise), they really, REALLY put me on my ass the day I eat them. As such, I, too, have switched to a mostly clean carb-up, but in conjunction with pwo carbs.
[quote]Whey Man wrote:
What made you raise your intake? Lack of energy? That’s why I’m raising mine…and to be able to have the benefits of veggies. I often found myself not having room for them on some days, then I finally came to the conslussion that it’s pretty stupid not to include them just for the sake of staying under 30 (afterall, it’s mostly fiber anyway).
Also, I forgot to mention that for my re-feed day, I’m no longer having any unhealthy foods unless it’s a special holiday of some sort. As a former fat boy, I just can’t handle a full out day of cheats, and I loose self control the moment a cheat food enters my lips. Therefore I’m sticking to basic fruits, sweet potato with honey, and any recipe in John Berardi’s Gourmet Nutrition book. Other than that, I might allow myself a burger or something with friends if we’re eating out on my day, but nothing outrageous.
So yep…that’s what’s up with me right now. How are thigns going for you, ovalpline? You’re in a mass gaining phase, right?
ovalpline wrote:
Interesting to read your thoughts here. I’ll try to avoid the “sciencey” bit of it, but the reason for adding carbs post-workout were to accelerate protein synthesis and better maintain glycogen levels. And since I am in a mass gaining phase as you mentioned, the carbs (still low at about 30-40 grams post-workout) promote my goals.
Since adding the carbs post-workout, I’ve noticed increased recovery ability (read: don’t feel destroyed after my workouts). However, I stupidly believed that I could increase volume and frequency and am paying the price for it right now!
As far as weekend carb loads go, I’ve noticed a bit of a double-edged sword with cheat foods: while I feel better throughout the week (recovery wise), they really, REALLY put me on my ass the day I eat them. As such, I, too, have switched to a mostly clean carb-up, but in conjunction with pwo carbs.[/quote]
As it says in ‘The Book’, 30gms CHO isn’t written in stone. That being said, I keep mine between 30 and 50 during the week. Since I only train 2 days during low carb, the other 2 during refeed, I’m gonna try post workout carbs to see if they make me feel a bit better. I get a little sluggish toward the end of the week. Here’s the thing with me.
I just started back on this about 3 weeks ago and started at 223#. I use a program to track all my food (yes, I log everything that goes in the hole under my nose). I’ve been running the program at maintaince level, trying to maintain 215#, but now am down to 210# and eating more every day. The software adjusts kcals every day according to weight and activity level. It banks the kcals that I fall short on every day and I try to make them up during refeed.
My question is this…Has anyone else run into this ‘problem’?
Right now I’m up to 4900 kcals a day. That is ALOT of food for not eating more than 50 gms CHO a day. My refeeds are fairly clean (I feel less bloated that way) and usually last around 24 to 36hrs…Sat nite to Sunday nite.
Someday, one day, I might hope to read thru this whole thread! It is soooo long! So, forgive me if the following has already been covered.
I have a very overweight friend. He weighs around 260lb and most of it in the gut (dangerous!) He has noticed how lean I have become and wants to know what I have been doing. I told him about the AD and he is keen to give it a whirl.
Trouble is, he has recently had a hernia opperation and is unable to excercise for a while. I am not sure what no. of calories he should eat for the 1st 12 days of the AD. 15x his TBW comes close to 40000 cals/day, which seems an awful lot for a sedentary individual. Would 12xTBW be more appropriate?
Also, his doctor has him on some medication which inhibits fat absorbtion, so I am not even sure if the AD would be suitable. Suggestions would be most welcome.
[quote]Delphoene wrote:
…
He weighs around 260lb
…
Trouble is, he has recently had a hernia opperation and is unable to excercise
[/quote]
I would think that there’s some form of additional stuff he can do. Perhaps not long walks at first, but some light dumbbell arms/upper body stuff to be sure.
I assume he got one of the “old school” operations that take 6 weeks of recover as opposed to the newer process that takes a week…
[quote]Delphoene wrote:
…
Also, his doctor has him on some medication which inhibits fat absorbtion, so I am not even sure if the AD would be suitable. Suggestions would be most welcome.[/quote]
I’m no doctor, but I believe the only danger with this (type of) medication (aside from the documented sides) relating to diet is ingestion of lots of fat. In an ideal world, the diet will eliminate the need to try and use chemicals to whip his metobolism into shape.
I too am interested in this thread, but at ~300 pages there’s no friggin way I’m reading it all. Too bad it wasn’t fractured along the way as I’m sure it can’t all be “gold”. I’ve got the book, will dig through that, and there’s always the search function…
Don
i actually eat no veggies whatsoever even on weekends. i really hope Biotest releases that greens+ supplement soon lol.
i just dont see the point in eating them for my goals. im trying to put on weight so i just want everything that goes into my body to be of the highest calorie content possible (withen the diet’s limits).
Some of you guys are still on this diet? Me too but my strength gains haven’t been spectacular on this diet. It is easy to drop some fat though.
[quote]LiveFromThe781 wrote:
i actually eat no veggies whatsoever even on weekends. i really hope Biotest releases that greens+ supplement soon lol.
i just dont see the point in eating them for my goals. im trying to put on weight so i just want everything that goes into my body to be of the highest calorie content possible (withen the diet’s limits).[/quote]
The benefits and nutritional value of vegetables are irreplaceable IMHO.
Greens supplements are great and all…but they’re still only supplements. The very best supplements for growth are whole foods. Nothing beats them.
Increasing your vegetable intake will increase your gains.
Green veggies are a bit of a necessity on the AD. They help neutralize the slight metabolic acidosis we undergo while breaking down FFA’s for energy.
Also in addition to balancing out our blood profile…the vitamins, minerals and phytonutrients found in green veggies are just plain Good For You! They’re proven anti-inflamatory agents and have been shown to improve general health as well as ward of various carcinogenic maladies.
Green veggies are a staple…really. Eat 'em up!
…just say’n
peace
Hey guys, thought I’d drop in this Christmas eve and say hello as I haven’t posted in a long ass time. Good to see that some of the other people who have been on the diet for a while are still posting, like Pauli D and ovalpline. But when did you jump back on the diet Stu?
Also, check this out. Hearst Magazines
That’s a link to the Men’s Health TNT Diet forums which is the EXACT same thing as the AD, except they are touting that they came up with it themselves. Well, they obviously didn’t, and may even come under copyright infringement from Dr. DiPasquale.
Though they may not have anything that he wrote in their book, called “The TNT Diet”, they did copy and paste something straight from the original “Anabolic Diet” book on their faqs page. Just go to the link above and type in Anabolic Diet in your browsers search page function.
Just thought I’d point that out for anybody interested. And just to show that the AD has become mainstream, just under a different name.
Merry Christmas
-Biz