My Experience On the Anabolic Diet

Nutrition
7562

[quote]miniarnold wrote:
miniarnold wrote:
SashaG wrote:
miniarnold wrote:
Sash
any suggestions on digestion and going to the toilet, currently i am going every other day now, i am using digestive enzymes 1 5times per day with food, and taking a fiber supp giving me 22g of fiber, and also eating veg twice per day.
Is it normal to just go every other day, wen i dont go i feel heavy and sluggish a little bloated, wen i go i feel much better, lighter and leaner.
Should i increase digestive enzymes or fiber, any suggestions would be good
Thanks, MA
Would donner meat be ok on diet, it seems to be seasoned with bits of some sort?

I would up your fibre intake definitely as it has so many great benefits that it never hurts. You can realistically go up to 40-50 grams a day (split up of course) with a mix of soluble and insoluble fibre. But, fibre may not be the answer we’re looking for with your stool question.

A couple questions for you:
1/ What does your daily caloric level look like
2/ How long have you been on the AD
3/ What does your fat intake look like
4/ How intensely are you exercising
5/ Do you have any idea of how fast your metabolic rate is right now (body temp, resting heart rate, thyroid function, etc)

Shoot back with those and I’ll try to help troubleshoot your issue.

Cheers,
Sasha

I wasnt sure wether to up fiber intake and or enzymes.
Started the AD last monday so this is day 11.
Been monitoring cals each day 3550-3650.
Pretty much 285-300g protein, 250-265gfat and anything from 17-25g carbs per day.
Fat sources red meat, olive, flax oil, nut oil, nuts almonds, pecans, brazils, salmon
Been doing morning cardio low intensity approx 50mins 5-6 days a week and bodybuilding bodypart training again 5-6 days a week.
Quite lean about 11% bf or so, resting heart rate approx 45-50.thyroid was ok from last blood test earlier last yr, temp i dont no.
Just not going the loo each day and wondered wether this is normal and others experience it due to the diets lack of starchy carbs and high fiber foods, feel great when i go and crap wen i dont.
Thanks Sash.
MA.

Also i am due to carb up this wkend after 12days of high protein and fat, i have not felt any change or metabolic switch to speak of, this week been mentally diff to last week, last week felt really good, training and mentally. This week in the gym lacking motivation and focus but not sure if thats the diet or my own personal life/problems and not going the loo properly annoying me.
So i was wondering wether to carb up this weekend as normal or continue no carbs for another week, or just carb up one day this weekend, just dont no if i made the switch and need to go longer without carbs?
What would you suggest b4 morning cardio, any oils?
Do you think perhaps i should up cals bearing in mind training twice a day, as the AS book states the start up phase should be around 18xweight in lbs wich is what i have been following.
Just stressing, generally its been good but this week not so good, just want the most out of the diet and results as i no all great potential for it is ther.
Thanks again
MA.
[/quote]

Mate,

On the “loo” front, just give your body a little time to adjust. If you’re still struggling this time next week we’ll look at what you’re eating as you may need to alter your food sources to aid in proper digestion and processing - although I’m 95% you’ll work through it in due time.

As for the shift, definitely carb up this weekend as planned, this should not change. Also, what are your goals with the AD? Gain, lose, maintain? I think your cals are fairly high at the moment so don’t change them until you see some sort of physical change.

Finally, on the morning cardio front. If your exercise is high in intensity then a scoop of whey isolate with some fish oil and maybe a tsp of almond butter should do you fine. Take that about 45 min out from your cardio session. If your cardio is loww intensity then empty stomach is fine, just keep your heart rate below 120-130 bpm.

Overall you need to calm down a little and let the change come over time. This is truly a lifestyle shift and one of the best dieting and training decisions I’ve ever made.

Best,
Sasha

7563

[quote]JamesBrawn007 wrote:
WS4JB wrote:
James, i eat a ton of green veggies, but i also take a fiber supplement, and ive never had any problems.

BTW, im about 12 hours into my 36 hour carb up, cant wait to have some Surge during my workout, then its off for Sushi, and then later tonight its pizza, beer, and cheap sluts[Shugart reference].

–JB

I’ll up the fibre supplement and force an extra litre of water a day into my system and see what happens.

BTW, carb up begins tomorrow, which starts with porridge and blueberries; couple of blueberry muffins for a snack (yes, I like blueberries), and then I will be partaking of some saturday afternoon ale. Ok it’s not exactly AD friendly but hey ho.
[/quote]

Other things to look at are:

1/ Are your high-quality fat percentages high enough to soften the dense protein stools?

2/ Are you elevating your heart rate up enough during exercise to increase your metabolic rate? This will help, especially the odd HIIT session

3/ Do not drink water 15 minutes before eating or 45 after it impedes digestion and dillutes the nutrient uptake

4/ Chew your food until it is mush in your mouth

5/ A good quality Greens product will help with the acidic nature of the diet and help deal with the blockage anecdotally - don’t be afraid to super dose with these

6/ Finally, don’t be afraid to flux your caloric intake level to see if it helps. More doesn’t always mean things need to move faster. You could easily be compounding the problem with more blockage.

Oh yeah, and laxatives are fine in moderation however they really mess with nutrient uptake.

Best,
Sasha

7564

[quote]SashaG wrote:
Other things to look at are:

1/ Are your high-quality fat percentages high enough to soften the dense protein stools?

2/ Are you elevating your heart rate up enough during exercise to increase your metabolic rate? This will help, especially the odd HIIT session

3/ Do not drink water 15 minutes before eating or 45 after it impedes digestion and dillutes the nutrient uptake

4/ Chew your food until it is mush in your mouth

5/ A good quality Greens product will help with the acidic nature of the diet and help deal with the blockage anecdotally - don’t be afraid to super dose with these

6/ Finally, don’t be afraid to flux your caloric intake level to see if it helps. More doesn’t always mean things need to move faster. You could easily be compounding the problem with more blockage.

Oh yeah, and laxatives are fine in moderation however they really mess with nutrient uptake.

Best,
Sasha
[/quote]

Cheers mate, sound advice.

7565

[quote]SashaG wrote:

Mate,

On the “loo” front, just give your body a little time to adjust. If you’re still struggling this time next week we’ll look at what you’re eating as you may need to alter your food sources to aid in proper digestion and processing - although I’m 95% you’ll work through it in due time.

As for the shift, definitely carb up this weekend as planned, this should not change. Also, what are your goals with the AD? Gain, lose, maintain? I think your cals are fairly high at the moment so don’t change them until you see some sort of physical change.

Finally, on the morning cardio front. If your exercise is high in intensity then a scoop of whey isolate with some fish oil and maybe a tsp of almond butter should do you fine. Take that about 45 min out from your cardio session. If your cardio is loww intensity then empty stomach is fine, just keep your heart rate below 120-130 bpm.

Overall you need to calm down a little and let the change come over time. This is truly a lifestyle shift and one of the best dieting and training decisions I’ve ever made.

Best,
Sasha
[/quote]

Thanks sash, i will keep you posted on everything and appreciate your help and advice.

Got weighed today and im 5lbs lighter than when i started the diet (12days ago), however i dont look as good not as lean and muscles are not as big and pumped as they were on the first week, muscles went bigger wen starting the diet and this second week i have deflated.

I am doing the diet to loose fat and maintain or even gain muscle as i hope to use it to compete again in natural bbuilding comps this yr. So after staying at this same calorie level for a few weeks i will either do a cutting cycle or perhaps a mass cycle to try to gain a bit of muscle and then cutt, ideally id like to gain a bit of muscle whilst putting on no extra fat and apparantly it can be done with the AD.
Cheers m8
MA

7566

To the posters concerned about their constipation, make sure you’re taking in at least 20 grams of fiber and 3-4 liters of water daily. This diet has never given me toilet issues.

7567

[quote]SashaG wrote:

Overall you need to calm down a little and let the change come over time. This is truly a lifestyle shift and one of the best dieting and training decisions I’ve ever made.

Best,
Sasha

[/quote]

Indeed. With all the other changes you’re going through all this stressing yourself out is doing nothing to help you adjust.

7568

Is it normal for muscles to deflate, i no its prob down to lack of glycogen in them after almost 2 wks of no carbs, but my first week on the diet i went bigger and more pumped but this the second week i have deflated and lost muscle size,

I expected to deflate but not go bigger in the first week and then deflate the 2nd week cant understand y.
Does the weekend loads make a big difference for muscle cell volumisation?
Cheers
MA

7569

[quote]miniarnold wrote:
Is it normal for muscles to deflate, i no its prob down to lack of glycogen in them after almost 2 wks of no carbs, but my first week on the diet i went bigger and more pumped but this the second week i have deflated and lost muscle size,
I expected to deflate but not go bigger in the first week and then deflate the 2nd week cant understand y. [/quote]

The deflation in your muscles is primarily due to a diminishing of both glycogen and intramuscular water. However, there are other factors like intramuscular triglyceride that may be coming in to play.

To make a long story short, intramuscular triglyceride depends upon your fat intake (cutting, maintenance, or above-maintenance calories), how much body fat you have, and how heavily you are depending upon your primary fat burning (last time you had a carb up, glycogen content of your muscles, etc).

For now, don’t worry about that stuff. You haven’t even adapted yet.

It most certainly does.

7570

Thanx mate appreciate advice
MA.

7571

Hey fellas: I’ve been following the AD for the last few months, I feel and look great. I am always experimenting and prior to this diet I was following only a protein diet, not fats or carbs… What a mistake, I guess we have to learn the hard way. I want to feel and look my best, so now I am only doing clean reloads, no more junk food. In addition to my reloads I am only including about 30grams of dextrose with 40 grams of protein 20 grams of glutamine and 5 grams of ester c creating to have a more muscular look and avoid the flatness. My question is how much of an impact these post carbs will have on my fat burning. If this will really slow downthe fat burning then I should stop. Please help fellas any advice?

7572

[quote]labikes wrote:
Hey fellas: I’ve been following the AD for the last few months, I feel and look great. I am always experimenting and prior to this diet I was following only a protein diet, not fats or carbs… What a mistake, I guess we have to learn the hard way. I want to feel and look my best, so now I am only doing clean reloads, no more junk food. In addition to my reloads I am only including about 30grams of dextrose with 40 grams of protein 20 grams of glutamine and 5 grams of ester c creating to have a more muscular look and avoid the flatness. My question is how much of an impact these post carbs will have on my fat burning. If this will really slow downthe fat burning then I should stop. Please help fellas any advice?[/quote]

crickets

7573

[quote]labikes wrote:
Hey fellas: I’ve been following the AD for the last few months, I feel and look great. I am always experimenting and prior to this diet I was following only a protein diet, not fats or carbs… What a mistake, I guess we have to learn the hard way. I want to feel and look my best, so now I am only doing clean reloads, no more junk food. In addition to my reloads I am only including about 30grams of dextrose with 40 grams of protein 20 grams of glutamine and 5 grams of ester c creating to have a more muscular look and avoid the flatness. My question is how much of an impact these post carbs will have on my fat burning. If this will really slow downthe fat burning then I should stop. Please help fellas any advice?[/quote]

“Get lean first. Then have your carbs.” - Charles Poliquin

Really, your inclusion of PWO carbs won’t be the golden ticket to your ideal physique. I know it’s fun to experiment and we are all looking for immediate success, but the quote I gave is very pertinent here.

Carbs will be most beneficial when you are lean. Until then, yes, they will inhibit your ability to burn fat. To what degree I cannot say.

Just listen to Charles!

Godspeed.

7574

[quote]ovalpline wrote:
labikes wrote:
Hey fellas: I’ve been following the AD for the last few months, I feel and look great. I am always experimenting and prior to this diet I was following only a protein diet, not fats or carbs… What a mistake, I guess we have to learn the hard way. I want to feel and look my best, so now I am only doing clean reloads, no more junk food. In addition to my reloads I am only including about 30grams of dextrose with 40 grams of protein 20 grams of glutamine and 5 grams of ester c creating to have a more muscular look and avoid the flatness. My question is how much of an impact these post carbs will have on my fat burning. If this will really slow downthe fat burning then I should stop. Please help fellas any advice?

“Get lean first. Then have your carbs.” - Charles Poliquin

Really, your inclusion of PWO carbs won’t be the golden ticket to your ideal physique. I know it’s fun to experiment and we are all looking for immediate success, but the quote I gave is very pertinent here.

Carbs will be most beneficial when you are lean. Until then, yes, they will inhibit your ability to burn fat. To what degree I cannot say.

Just listen to Charles!

Godspeed.[/quote]

Thanks for the response. I will stick to no carbs post workout for now until I get to my desired bodyfat level of under 10%. I am currently at 15.5% and had one more question in regards to creatine ester c, would I be better off of it, eventhough, everyone says it does not retain water like normal creatine, but do you guys have any input if I am trying to acheive the dry cut look, also does anyone have any input on vanadyl sulfate in retaining pumps?

7575

I’ve read thru more posts on this thread than I can count and there is very limited info about coming off of the V-Diet and transitioning onto the MD or RD. I would like to keep losing body fat so I was thinking of transitioning onto the Radical Diet til I lose the fat then go to the Anabolic diet. My questions are:

  1. After 28 days on the V-Diet how would I transition onto the Radical Diet?

  2. Even though I want to do the Radical Diet what book should I buy. I don’t want to buy them all and the Radical Diet is just a low calorie Anabolic diet correct?

  3. Where do I get the book the cheapest?
    thanks
    bill

7576

Just to be clear I am curious if I need to follow 12 days of less than 30g of carbs induction phase after leaving the V-Diet. Can I just transition from one meal a day for three days Anabolic style and then three days of 2 meals a day anabolic style then carb up?

or

Transition the same way but keep the carbs at less than 30g for 12 days straight from the V-Diet?

or

Transition off of the V-Diet for a period of time and then onto the Radical Diet?

I have not been able to find any threads that explain this.
thanks
bill

7577

Anybody remember a couple months ago when DH stopped by and apprised us of an interview that Chris Shugart had set up between DH and Dr. D?

7578

[quote]ovalpline wrote:
Anybody remember a couple months ago when DH stopped by and apprised us of an interview that Chris Shugart had set up between DH and Dr. D?[/quote]

Hey Oval,

Yes, I distinctly remember DH’s announcement. I haven’t seen it materialise however. It could have fallen through. Why don’t you pm DH and get back to us?

7579

Any of you guys ordered any of the Super food yet? I picked up a few thinking it would be good insurance when I don’t get in much fruit during the week. I checked my Green plus which I will discontinue when it’s gone, and it has 2 grams of fiber and 4 grams carbs.
Reading through the superfood page it does not list carb content? Would it be safe to assume 2 grams of carbs out of my 30 should be taken up by Superfood? More or less?

7580

Any of you guys ordered any of the Superfood yet? I picked up a few thinking it would be good insurance when I don’t get in much fruit during the week. I checked my Green plus which I will discontinue when it’s gone, and it has 2 grams of fiber and 4 grams carbs.
Reading through the Superfood page it does not list carb content? Would it be safe to assume 2 grams of carbs out of my 30 should be taken up by Superfood? More or less?

7581

Come on guys. I’ll buy the book and actually do the diet as written. I just want to use your exp to make the transition the most effective as possible.
your suggestions are welcome!
bill