My Experience On the Anabolic Diet

Nutrition
7502

[quote]SashaG wrote:

The tablet based splenda sweeteners here have lactose which is also a carbohydrate. Not sure about natreen but as long as they are calorie free you are cool.

They are tricky with sweeteners but they definitely help with a diet/lifestyle such as this.

Cheers,
Sasha

Yea your right, i dont have many hot drinks per day but it would be nice to know the sweetner i use is suitable, i will find out whats in natreens and let you know, what about canderel, have used hermasetas and supersweet in the past(calorie free) but find they taste real chemically, if i find out ingredients of diff sweetners could you see if there suitable?
What fiber supplement do you use Sash, are you on the AD currently?
Cheers

7503

Just because a product is unsweetened doesn’t necessarily mean that it is carb free. With dairy, the tendency is to see the higher the levels of fat, the lower the leves of carbohydrates. I think you should be fine with your tea as a splash of milk won’t knock you out of a fat burning state.

Actually, once you are suitably on the AD for a while and your body is happily sourcing fat as its primary fuel source you can actually slightly increase your daily carbohydrate allowance and not worry about shifting out of that state. Just as it was hard to shift into a fat burning mode, it is hard (and much worse IMO) to move back to a “normal” state.

Candrel I believe also has lactose but I can’t remember. A good rule of thumb is the smaller the tab, the less likely there are additives.

As for myself, I’m not on the AD as explained by Dr. D, although I was for a long time. I am currently on a 4:1 ratio of very-low carbs to carb refeeds. I am adhering to all of Dr. D’s principles with a heavier focus on poly and monounsaturates as fat sources. I use psylium husks and a greens product to help my GI out with digestion and PH balance. I also use creatine, a good whey isolate and a green tea extract as well as I’ve found that it also helps with anti-oxidant levels. I haven’t found a really good soluble/insoluble fibre product as most have sugar, etc.

Sounds like the new, old farts of this thread are getting a little excited talking about ballerina’s and stuff. They must be getting close to their carb load days :wink:

Sasha

7504

Ok,

Either I"m “Old” or a “Fart” but not both…get it right, SashaG!!

Just curious for all the “old farts:”

What are your cho levels these days on low cho days?

Personally, I’m at about 60g/day with about 30 or so from PWO stuff.

In two weeks, I’ll try about 100g/day (including PWO stuff, so on non-training days it’ll be about +30-40g/day above normal).

Note to “New Farts”: Remeber, that we’ve been on this for at least a year, so we’re well along in our ways (in terms of fat adapted), so we can make changes that are not recommended for those in the first 6 months.

AD

7505

[quote]AlphaDragon wrote:
<<< Note to “New Farts”: Remeber, that we’ve been on this for at least a year, so we’re well along in our ways (in terms of fat adapted), so we can make changes that are not recommended for those in the first 6 months.

AD[/quote]

Quite so. Especially no ballerina outfits. You’ll spontaneously re-adapt and find yourself sleepwalking to 7-Eleven for a big gulp, no ice.

7506

Hello to all reading this really big topic. TBH i managed to get up to page 130 (today) and i cant really apsorb more data :smiley:

In short, this is not my first time on AD, i was on it 10 years ago but i did it wrong then because my dumb fitness trainer didnt introduce me to it how he should. Result was loss of weight but loss of lean body allso. This time i want to make it right, so i would like you to check my plan and comment on it :smiley:

Im 28 y/o, im 186 cm (6,03 ft), 125kg (275 lbs). Im overweight definitly, i have at least BF 30% and i need to get it down, my goal is to keep as much muscles is possible and to lower my weight as much is possible.

Bench press > 105 kg (231 lbs)
Squat > 140 kg (308 lbs)
Deadlift > 115 kg (253 lbs)

I started with low carb on 02.01. I will do this low carb circle till next friday (16 days) eating no more than 30g of carbs daily, so far there are days when i eat less than 10g. Rest of diet is arround protein/fats eating between 2300 - 2700 calories, at least 200-220 protein rest fat. At end it comes down to 1-3% calories from carbs, 35-45 from proteins and 55-65 from fats. I eat all that trough 6 meals every day.
Protein source: fish, chicken, turky, duck, pig meat, protein shakes
Fat sources: olive oil, lanen oil, rest from food
carb sources: i eat alot of letuce :smiley: and some from protein shakes etc
Suplements: Whey Elite from Dymatize, 95% protein from Ikospor, 85% protein from Weider, Charge from Labrada and liquid L-carnitine from Ultimate Nutrition

Continued gym workouts 4 times a week as normal with doing some aerobic excercises at end of workout, in time ill swap that for gym+HIIT.

Strange is that this time i dont feel any carvings, im not tired, my energy levels are constant, workouts are normal (i do feel some fatigue at last reps of some excercise)

what i posted on “begginers” forum, and what i read was about whey protein after workout (i eat fish 1 to 1.5 hrs before workout) is that its no good because it increase insuline level and “turn” protein into glucose what hit you out of “ketose fat burning state” and fill in glucose levels so basicly with that you “neutralise” all effects of Anabolic Diet.

Im keep all track in that little fitness software, and im suprised that i didnt feel that shift harder since i have alot of BF, and i eat alot of carbs before.

Maybe im missing something?!?

7507

[quote]SashaG wrote:
Just because a product is unsweetened doesn’t necessarily mean that it is carb free. With dairy, the tendency is to see the higher the levels of fat, the lower the leves of carbohydrates. I think you should be fine with your tea as a splash of milk won’t knock you out of a fat burning state.

Actually, once you are suitably on the AD for a while and your body is happily sourcing fat as its primary fuel source you can actually slightly increase your daily carbohydrate allowance and not worry about shifting out of that state. Just as it was hard to shift into a fat burning mode, it is hard (and much worse IMO) to move back to a “normal” state.

Candrel I believe also has lactose but I can’t remember. A good rule of thumb is the smaller the tab, the less likely there are additives.

As for myself, I’m not on the AD as explained by Dr. D, although I was for a long time. I am currently on a 4:1 ratio of very-low carbs to carb refeeds. I am adhering to all of Dr. D’s principles with a heavier focus on poly and monounsaturates as fat sources. I use psylium husks and a greens product to help my GI out with digestion and PH balance. I also use creatine, a good whey isolate and a green tea extract as well as I’ve found that it also helps with anti-oxidant levels. I haven’t found a really good soluble/insoluble fibre product as most have sugar, etc.

Sounds like the new, old farts of this thread are getting a little excited talking about ballerina’s and stuff. They must be getting close to their carb load days :wink:

Sasha

[/quote]

I checked out natreen sweetners and it says no carbs fat or protein per 100g, and about 50cals. 100g is like over 1000tabs, per tablet it says again no protein carbs or fat and 0.01cals per tab.
Have you seen Regucol from holland and barratt a fiber supp with pre and pobiotics, with no carbs in its on offer at moment half price usually £15.

7508

Anyone got an update on my crystal light question? I’ve been drinking alot of this stuff and I’m on day 12 now, hope its ok! I’ll put up the nutrition facts here.

1 serving
calories 5g
total fat 0g
sodium 0g
total carb 0g
sugars 0g
protein 0g

Ingredients:
citric acid, potassium citrate, calcium phosphate, aspartame, rasberry juice solids (contains less than 2% of natural and artifical flavor), acesulfame potassium, soy lecithin, artifical color, red 40, blue 1, tocopherol

Thanks for the help!

7509

I drink only water…i think thats best in any case :smiley:

7510

Hey, I am terribly sluggish and sleepy on this diet and I cannot figure out why. I’m 10 days into the diet and days 9 and 10 have been the worst. Can anybody help me with this? Will it eventually go away when I am totally fat adapted? Thanks!

7511

During the initial start up phase (i am on day 5)
are we actually burning fat now or do we have to wait til fully fat adapted?, is 12days long enough to make the metabolic shift before 1st carb load?
i was just wondering, thanks for peoples input
MA

7512

options:

  • you dont get enough sleep
  • overtrained, to hard weigh lifting or to much cardio
  • you dont eat enough fat for energy
  • your body didnt adopt to use fat for energy

dunno what else :smiley:
different people react different on this diet…you will see for real after first carb load, and in few weeks of diet.

7513

[quote]Kvark wrote:
Hello to all reading this really big topic. TBH i managed to get up to page 130 (today) and i cant really apsorb more data :smiley:

In short, this is not my first time on AD, i was on it 10 years ago but i did it wrong then because my dumb fitness trainer didnt introduce me to it how he should. Result was loss of weight but loss of lean body allso. This time i want to make it right, so i would like you to check my plan and comment on it :smiley:

Im 28 y/o, im 186 cm (6,03 ft), 125kg (275 lbs). Im overweight definitly, i have at least BF 30% and i need to get it down, my goal is to keep as much muscles is possible and to lower my weight as much is possible.

Bench press > 105 kg (231 lbs)
Squat > 140 kg (308 lbs)
Deadlift > 115 kg (253 lbs)

I started with low carb on 02.01. I will do this low carb circle till next friday (16 days) eating no more than 30g of carbs daily, so far there are days when i eat less than 10g. Rest of diet is arround protein/fats eating between 2300 - 2700 calories, at least 200-220 protein rest fat. At end it comes down to 1-3% calories from carbs, 35-45 from proteins and 55-65 from fats. I eat all that trough 6 meals every day.
Protein source: fish, chicken, turky, duck, pig meat, protein shakes
Fat sources: olive oil, lanen oil, rest from food
carb sources: i eat alot of letuce :smiley: and some from protein shakes etc
Suplements: Whey Elite from Dymatize, 95% protein from Ikospor, 85% protein from Weider, Charge from Labrada and liquid L-carnitine from Ultimate Nutrition

Continued gym workouts 4 times a week as normal with doing some aerobic excercises at end of workout, in time ill swap that for gym+HIIT.

Strange is that this time i dont feel any carvings, im not tired, my energy levels are constant, workouts are normal (i do feel some fatigue at last reps of some excercise)

what i posted on “begginers” forum, and what i read was about whey protein after workout (i eat fish 1 to 1.5 hrs before workout) is that its no good because it increase insuline level and “turn” protein into glucose what hit you out of “ketose fat burning state” and fill in glucose levels so basicly with that you “neutralise” all effects of Anabolic Diet.

Im keep all track in that little fitness software, and im suprised that i didnt feel that shift harder since i have alot of BF, and i eat alot of carbs before.

Maybe im missing something?!?[/quote]

mate,

You are spot on with your diet so keep it up. Just because you haven’t crashed doesn’t mean much so don’t worry. It may just be that you body is actually far better suited to source its energy from fat rather than carbohydrates. This is a good thing and will benefit you once you start dieting and cutting hard.

As to the point someone made about insulin levels and neutralising ketosis well that is just ridiculous. Just because your body reacts to ingested food doesn’t instantly induce a state of glucogenisis (transformation of aminos into energy). Actually, when you think about it rationally, the only instance when glucogenisis happens on the AD is during intense exercise. The rest of the time your primary energy source is either stored or dietary fat.

Keep doing what you are doing and give it some time. Believe me when I say that I’ve tried a load of different dieting methods and Dr. D’s theories and approaches are by far the best and most influential on trainers like Poliquin, Palumbo, Scott Abel and even Berardi.

Cheers,
Sasha

7514

[quote]FE_FrEaK wrote:
Anyone got an update on my crystal light question? I’ve been drinking alot of this stuff and I’m on day 12 now, hope its ok! I’ll put up the nutrition facts here.

1 serving
calories 5g
total fat 0g
sodium 0g
total carb 0g
sugars 0g
protein 0g

Ingredients:
citric acid, potassium citrate, calcium phosphate, aspartame, rasberry juice solids (contains less than 2% of natural and artifical flavor), acesulfame potassium, soy lecithin, artifical color, red 40, blue 1, tocopherol

Thanks for the help![/quote]

You should be cool but don’t go crazy with it as it is a very acidic product and can really rot the gut.

Cheers,
Sasha

7515

[quote]miniarnold wrote:
During the initial start up phase (i am on day 5)
are we actually burning fat now or do we have to wait til fully fat adapted?, is 12days long enough to make the metabolic shift before 1st carb load?
i was just wondering, thanks for peoples input
MA[/quote]

A prolonged period with carb restriction is recommended to properly “inform” your body that it needs to adjust its metabolic mechanics when it comes to satisfying its energy needs.

While it only really takes three days to fully deplete your carbohydrate stores and move into a ketogenic state, prolonged exposure to very little carbs will force your body through that state and ensure that all non-intense activities, and some energy requirements for the brain that the ketones cannot satisfy, are fueled by dietary and stored fat.

Also, the last thing in the world you want is to not fully transition and sit in a super restricted carbohydrate burning state. You’ll be bordering on delerium as your body and mind search for glycogen as energy - think perpetual crash.

Cheers,
Sasha

7516

[quote]miniarnold wrote:
SashaG wrote:
Just because a product is unsweetened doesn’t necessarily mean that it is carb free. With dairy, the tendency is to see the higher the levels of fat, the lower the leves of carbohydrates. I think you should be fine with your tea as a splash of milk won’t knock you out of a fat burning state.

Actually, once you are suitably on the AD for a while and your body is happily sourcing fat as its primary fuel source you can actually slightly increase your daily carbohydrate allowance and not worry about shifting out of that state. Just as it was hard to shift into a fat burning mode, it is hard (and much worse IMO) to move back to a “normal” state.

Candrel I believe also has lactose but I can’t remember. A good rule of thumb is the smaller the tab, the less likely there are additives.

As for myself, I’m not on the AD as explained by Dr. D, although I was for a long time. I am currently on a 4:1 ratio of very-low carbs to carb refeeds. I am adhering to all of Dr. D’s principles with a heavier focus on poly and monounsaturates as fat sources. I use psylium husks and a greens product to help my GI out with digestion and PH balance. I also use creatine, a good whey isolate and a green tea extract as well as I’ve found that it also helps with anti-oxidant levels. I haven’t found a really good soluble/insoluble fibre product as most have sugar, etc.

Sounds like the new, old farts of this thread are getting a little excited talking about ballerina’s and stuff. They must be getting close to their carb load days :wink:

Sasha

I checked out natreen sweetners and it says no carbs fat or protein per 100g, and about 50cals. 100g is like over 1000tabs, per tablet it says again no protein carbs or fat and 0.01cals per tab.
Have you seen Regucol from holland and barratt a fiber supp with pre and pobiotics, with no carbs in its on offer at moment half price usually £15.
[/quote]

You’re cool with the natreen. As for the Regucol, I’ll have a look the next time I go by . . . sounds interesting.

Cheers for the heads up.
Sasha

7517

[quote]AlphaDragon wrote:
Ok,

Either I"m “Old” or a “Fart” but not both…get it right, SashaG!!

Just curious for all the “old farts:”

What are your cho levels these days on low cho days?

Personally, I’m at about 60g/day with about 30 or so from PWO stuff.

In two weeks, I’ll try about 100g/day (including PWO stuff, so on non-training days it’ll be about +30-40g/day above normal).

Note to “New Farts”: Remeber, that we’ve been on this for at least a year, so we’re well along in our ways (in terms of fat adapted), so we can make changes that are not recommended for those in the first 6 months.

AD[/quote]

AD, I’m currently taking about 30 grams CHO post-workout, pushing me to about 60 grams/day on training days. On non-training days, I’m consistently under 30 grams CHO.

What are your reasons for upping your CHO intake?

7518

When you guys have unexpected “cheat” meals, do you still do the carb up days? Usually once a week I end up going to dinner, and ingest carbs. What I have been doing is skipping the carb up days because of this. Is this a good idea? What are the effects of not having very large carb up days? (Going to dinner might push total carbs to 120g).

7519

I just discovered these: 2g net carbs per serving and they are CRACK!!! So addictive, and they’ve gotten me thru many a craving.

(BTW, i’ve lost 32 lbs on the AD since september. This diet is AWESOME)

edit: the image won’t display, but i’m talking about these: http://www.bluediamond.com/shop/nuts/6ozsaltvinegar.cfm

7520

For those of you just beginning: stick with it. Crvt, day 9-10 were the worst for me as well. Most people experience a “crash” around this time when they feel flu-like symptoms. It sounds like you are going through this period. Not to worry; you’ll be fine. It’s expected. You’re becoming fat adapted.

FE_, I’m pretty sure crystal light is fine.

Now, I have a question of my own:

Dr.D says to stop carbing up when we feel “soft” and begin “smoothing out”.

I just got done with a 36 hour carb up. My weight went from 193 to 201.5. On the first day of the carb up, my weight went from 193 to 195. On day two, weight went from 195 to 201.5 – and I spent plenty of time on the “throne,” so that isn’t an issue. This increase is typical for me.

Is there any chance that, in view of this day-2 exponential weight gain, I am “smoothing out” before I think I am and am putting on too much weight and fat? Should I limit the carb up to 12-24 hours?

7521

[quote]SashaG wrote:
miniarnold wrote:
During the initial start up phase (i am on day 5)
are we actually burning fat now or do we have to wait til fully fat adapted?, is 12days long enough to make the metabolic shift before 1st carb load?
i was just wondering, thanks for peoples input
MA

A prolonged period with carb restriction is recommended to properly “inform” your body that it needs to adjust its metabolic mechanics when it comes to satisfying its energy needs.

While it only really takes three days to fully deplete your carbohydrate stores and move into a ketogenic state, prolonged exposure to very little carbs will force your body through that state and ensure that all non-intense activities, and some energy requirements for the brain that the ketones cannot satisfy, are fueled by dietary and stored fat.

Also, the last thing in the world you want is to not fully transition and sit in a super restricted carbohydrate burning state. You’ll be bordering on delerium as your body and mind search for glycogen as energy - think perpetual crash.

Cheers,
Sasha
[/quote]

on day 6 now, generally feel better, good pumps in the gym more energy and little more stamina, pretty tired generally as i dont sleep well.
Started doing morning cardio low intensity on exercise bike on day 3 after a coffee wich makes more of an effect.
Was very watery at first but i think was due to alot of sodium for the first 2 days, drink 5litres wtr per day, past 3 days quite alot drier and muscles fuller, definately a difference since day1, so i think its working but dont no if i have made the switch as there hasnt been anything noticable.
Counting cals exactly approx 17-18Xweight in pounds as the AS states for the start up.
I feel i am doing it all by the book and i am very precise, i consume 3500-3600cals per day 40% carbs and approx 60% fat. Carbs from 10-22max per day.
I just expected to crash by now or feel a shift or something, i no its early days but i just hope its working, so far im generally happy with it.
Not going to the toilet the best taking digestiv enzymes after each meal and a fiber supp.
Would you advise me to carry on morning cardio whils i am in the 1st week?, if so keep cals the same or increase?
Im sticking to the diet rigidly and want it to work well moreso to adapt wich im sure i will im just panicking i guess
Cheers Sasha.