My Experience On the Anabolic Diet

Nutrition
7703

[quote]ronaldo7 wrote:
ronaldo7 wrote:
Hello all…first post here :-).
I want to give this diet a go but have a questions:

1.Can I start my transition period with less calories?..to me BW=18 seems a bit too high, I mean it puts me at around 3000 which is the starting of a bulk for me and my goal is to cut some fat…I would like to start between 2000-2500…would I get the same effect as long as i keep it 60%fat-5%carbs-35%protein??

Thanks and really informational thread

Anyone???[/quote]

BW x15 is fine. Truth be told, I wouldn’t monitor calories too closely. Just make sure you’re getting enough fat and keep your protein between 1-1.5 gram/pound.

7704

[quote]the2pin wrote:
MiniArnold -

First, you said you carb loaded from 10 p.m. until 6 p.m. on two days. Did you not eat carbs before 10 p.m. or after 6 p.m.? If so, why? Unless I am mistaken, your carb-ups should be all-out, around the clock affairs.

You say you gained 3 lbs? Wait a week and you’ll have lost that weight and then some more.

A variant of this diet used to be called the “pizza and beer” diet. Last weekend I ate the following on Saturday: three chili nachos, two quesadillas, three servings of Biotest Surge, a “spicy korean” dish from pei-wei, two servings of oatmeal, two cinnamon rolls from Cinnabon, half a loaf of wheat bread, mashed potatoes, a full rack of ribs, a large order of french fries and several hamburgers. I spent that day in a casino and drank pretty much the entire time. Over the course of the weekend, I went from 191lbs. to 204 lbs!

By the following Thursday, I had 6 pack abs at a weight of 193. I had lost 11 lbs. in 4 days.

It sounds like you gained a little bit of weight on the carb-up; don’t worry, that is expected. This week your metabolism is going to be racing; when you lower carbs you’re weight is going to drop right down. None of your muscle will be lost. In fact, you’ll probably be stronger.

Your mileage may vary, but for me this diet almost rewards cheating! I admire your discipline and I appreciate your many questions, but all you really need to do is stick to the plan and remember to have fun. Of course, feel free to PM me with any further questions. Good luck.
[/quote]

I’m going to echo everything 2pin just said. I will also add that 2pin eats rather clean compared to me…

“The more I eat and the heavier the weights I lift, the better my genetics get.”

7705

Ovalpine- What are your carb-ups looking like these days? I vaguely remember you discussing going to two-day loads, but are they clean now or are you still eating some “dirty” foods and simply spreading the calories out over two days instead of one? I’m still going with one day right now, but the idea of taking the spike day down a notch and simply enjoying food for a couple of days intrigues me. I’m interested to hear your thoughts…

I should note that if I do decide to switch to two days, kCal on the five other days will continue to remain low (somewhere between 10-12x bodyweight).

-Zed

7706

[quote]zed962 wrote:
Ovalpine- What are your carb-ups looking like these days? I vaguely remember you discussing going to two-day loads, but are they clean now or are you still eating some “dirty” foods and simply spreading the calories out over two days instead of one? I’m still going with one day right now, but the idea of taking the spike day down a notch and simply enjoying food for a couple of days intrigues me. I’m interested to hear your thoughts… [/quote]

I had been experimenting with mostly clean loads coupled with 30 grams CHO postworkout and it just sucked. I worked myself in to a state of under-recovery very quickly and felt horrible for about a week.

Thing is, I put myself in to supercomp mode within 5 days because I’m such an exerciseaholic and my appetite on low carb days isn’t very high. I need the BIG calories (10K+++) and it’s much more achievable and damn enjoyable with fun foods.

Also, I think the 2nd day (moving past 24 hours of carb-load) provides drastically diminished results. I agree with Abel that supercomp mode is best exploited in 24 hours.

The key, of course, being that you are in supercomp mode, which I think you know.

[quote]I should note that if I do decide to switch to two days, kCal on the five other days will continue to remain low (somewhere between 10-12x bodyweight).

-Zed[/quote]

I’d say keep it to one day of a load and eat what you want while maintaining your relative caloric deficit the other 6 days of the week and maintaining very intense exercise.

Provided you are exercising very hard and are maintaining a good caloric deficit, you can also consider a calorie spike midweek in the form of a big cheat meal.

7707

Thanks for the advice, Ovalpine. If it ain’t broke, don’t fix it. Right? Part of the reason I got off the AD the first time through was because I was getting fat with two-day loads. Instincts and prior experience were telling me to keep calories low during the week and really spike for one day, but I didn’t pay attention to myself. And besides, I have been making fantastic progress regarding body comp. and strength increases since my two-week break at the end of '08.

In response to your statement about getting back into supercompensation quickly, I noticed the same thing last Thanksgiving. I had a four-day carb fest that ended Sunday night and by the following Friday I was actually a little leaner than when I woke up Thanksgiving morning. The body is definitely much more dynamic than we think.

-Zed

7708

An amazing article (I believe it has been posted before) for those interested in reading more:

thinkmuscle.com/articles/mcdonald/carb-up-and-ketogenic-diet.htm

Keep up the good work.

7709

Are scandinavian bran crispbreads ok on the AD, Its Basically crispbreads containing unprocessed wheat bran, rye flour salt.

per 100g
protein 14.9g
carbs 29g
fat 5.3g
fibre(AOAC) 42.1G

Think am gonna start them anyway as thers no impact carbs and loads of fibre, prob have 1 pack a day as im constipated only go toilet every other day wich sucks big time, even thou i eat veg, take quite alot of physillium each day and 6litres of water, so 100g per day of this should help my Loo visits.
MA.

7710

[quote]miniarnold wrote:
Are scandinavian bran crispbreads ok on the AD, Its Basically crispbreads containing unprocessed wheat bran, rye flour salt.

per 100g
protein 14.9g
carbs 29g
fat 5.3g
fibre(AOAC) 42.1G [/quote]

These numbers don’t make sense. 42 g of fiber and 29 g of carbs?

[quote] Think am gonna start them anyway as thers no impact carbs and loads of fibre, prob have 1 pack a day as im constipated only go toilet every other day wich sucks big time, even thou i eat veg, take quite alot of physillium each day and 6litres of water, so 100g per day of this should help my Loo visits.
MA.[/quote]

Eliminate all dairy from your diet (no cheese, no cream, no butter, no sour cream, etc) and up your sodium (use sea salt and various seasoning salts on your foods and meats, eat sauerkraut, etc) before you decide to try these.

7711

going on my third day…was thinking about stoping yesterday but today I felt great!..I love this food :slight_smile:

7712

[quote]ovalpline wrote:
miniarnold wrote:
Are scandinavian bran crispbreads ok on the AD, Its Basically crispbreads containing unprocessed wheat bran, rye flour salt.

per 100g
protein 14.9g
carbs 29g
fat 5.3g
fibre(AOAC) 42.1G

These numbers don’t make sense. 42 g of fiber and 29 g of carbs?

Think am gonna start them anyway as thers no impact carbs and loads of fibre, prob have 1 pack a day as im constipated only go toilet every other day wich sucks big time, even thou i eat veg, take quite alot of physillium each day and 6litres of water, so 100g per day of this should help my Loo visits.
MA.

Eliminate all dairy from your diet (no cheese, no cream, no butter, no sour cream, etc) and up your sodium (use sea salt and various seasoning salts on your foods and meats, eat sauerkraut, etc) before you decide to try these.[/quote]

I know, thers more fibre than carbs thers aloto of foods like that here in the UK where the fibre content is higher than the carbs such as vegetables and some nuts like almonds pecans brazils.
I dont eat any dairy, what would an increase in salt do?
Gonna try them as i need the extra fibre
Cheers
MA.

7713

I’m into my second week of this new way of eating and after cutting out all the high sodium foods I relied on in the first week (processed sausages, regular bacon etc) I feel great. The only problem is getting in enough calories. I usually find myself rushing to pack in 1000-1300 more calories before I go to bed to meet my intake to support muscle growth. I haven’t been adding on any appreciable fat so it seems to be going ok.

I’m still adjusting to the carb loads. I think I need to up my intake to support more muscle growth, but I prefer to keep it to less than 24 hours because I hate the couch potato feeling I get after eating that way. For my carb load days, I start with tons of oatmeal and berries in the morning along with a highcarb shake, do a really intense full body workout that leaves me totally drained, and then start the fest. The article linked to above suggests doing a full body workout prior to the load to allow your muscles to supercompensate. I need to get some more High-GI foods in though. Can anyone reccomend some good ones that won’t make me feel like sleeping, or is that just hte nature of High GI carbs?

For anyone starting out, I can’t stress enough that getting past the first week is the key. My energy levels are up, I actually feel warmer all of the time, and I’m eating way healthier now that I’m forced to eat some meat instead of just reaching for bread or some other lame convenience food. Plus I am stronger, which is strange, because I’ve been constantly missing my calorie goals.

7714

[quote]miniarnold wrote:
Eliminate all dairy from your diet (no cheese, no cream, no butter, no sour cream, etc) and up your sodium (use sea salt and various seasoning salts on your foods and meats, eat sauerkraut, etc) before you decide to try these.

I know, thers more fibre than carbs thers aloto of foods like that here in the UK where the fibre content is higher than the carbs such as vegetables and some nuts like almonds pecans brazils.
I dont eat any dairy, what would an increase in salt do?
Gonna try them as i need the extra fibre
Cheers
MA.[/quote]

Low carb diets are very diuretic, including dissipating the water in your intestinal tract. Sodium can offset this.

I wouldn’t eat those breadcrisps. You’re already saying you’re gaining fat… why throw another wrench in to the equation?

Do what you want though.

7715

A question:

I love this diet soo far BUT i have been thinking. I am in no way a body builder, I just lift weight to perform better in my sport (soccer). Now when I play footy I need to eat lots of carbs and fat is something that us soccer players bearly eat.

Will this diet work even as a soccer player? or would i have to drop it once the season starts?..if I do have to drop it will i put on fat hence the change from mainly fats to mainly carbs?

Thanks.

7716

Fatcat: I’m no expert, and I can’t explain it with citations and references to scientific sources, but my lifts have improved on this diet – with fewer calories than my previous, higher carb diet. Calories are important, but so are macronutrients. It seems logical that 2,000 calories of healthy fats and protein-rich foods is nutritionally superior to 2,500 or 3,000 calories of sugar and filler. Furthermore, if you’re like me, you wind up preparing AD-meals in the kitchen instead of going to a restaurant or picking up fast food. That’s also a major plus.

Best of luck and keep up this outstanding thread!

7717

[quote]ovalpline wrote:
miniarnold wrote:
Eliminate all dairy from your diet (no cheese, no cream, no butter, no sour cream, etc) and up your sodium (use sea salt and various seasoning salts on your foods and meats, eat sauerkraut, etc) before you decide to try these.

I know, thers more fibre than carbs thers aloto of foods like that here in the UK where the fibre content is higher than the carbs such as vegetables and some nuts like almonds pecans brazils.
I dont eat any dairy, what would an increase in salt do?
Gonna try them as i need the extra fibre
Cheers
MA.

Low carb diets are very diuretic, including dissipating the water in your intestinal tract. Sodium can offset this.

I wouldn’t eat those breadcrisps. You’re already saying you’re gaining fat… why throw another wrench in to the equation?

Do what you want though.[/quote]

ok. Have been on the website for the makers of the bran crispbreads, thers more fibre per slice than carbs 3.5fibre 2.4carbs per slice, so no impact carbs, just gonna see how i go.

How much sea salt would you reccomend daily to help with the intestinal tract?, i never use salt of any kind as it causes wtr retention, could it also cause a cell volumisation effect without carbs, or is the retention all under the skin?

On a one day load when cutting, would anyone reccomend keeping it all clean or add some junk?
MA.

7718

the2pin, i believe that is correct.

today is my 2nd weekend for carbs. i have to skip my workout today because I was doing 20 rep squats yesterday, forgot to breath by rep 18, (which I assume contributed to a massive blood pressure increase), and brought on a giant headache that’s been throbbing for at least 18 hours now.

Minaroid, I personally like to keep it clean all week including the carb load days. for example today I had oatmeal pancakes with berries, lots of assorted fruits, whole wheat bread, rice, and potatoes. i eat nutrient rich food all week, and there is no reason that I see to change that for the weekend.

and those bran crisp breads look friggen sick, if you are worried about fiber why don’t you just eat some more vegetables instead of trying to eat that hippie rabbit stuff.

7719

[quote]miniarnold wrote:
ok. Have been on the website for the makers of the bran crispbreads, thers more fibre per slice than carbs 3.5fibre 2.4carbs per slice, so no impact carbs, just gonna see how i go.
[/quote]

That doesn’t mean no impact carbs. It means 2.4 carbs per slice.

Won’t cause water retention after your body acclimates to it.

7720

[quote]fatcat wrote:
the2pin, i believe that is correct.

today is my 2nd weekend for carbs. i have to skip my workout today because I was doing 20 rep squats yesterday, forgot to breath by rep 18, (which I assume contributed to a massive blood pressure increase), and brought on a giant headache that’s been throbbing for at least 18 hours now.

Minaroid, I personally like to keep it clean all week including the carb load days. for example today I had oatmeal pancakes with berries, lots of assorted fruits, whole wheat bread, rice, and potatoes. i eat nutrient rich food all week, and there is no reason that I see to change that for the weekend. and those bran crisp breads look friggen sick, if you are worried about fiber why don’t you just eat some more vegetables instead of trying to eat that hippie rabbit stuff.
[/quote]

Yes i keep it clean all week and at the weekend. i was simply asking what people thought of a 1 day load when cutting to keep it all clean or add some junk if that is/or would be beneficial from a fat loss point of view by shocking the metabolism more or not.

I eat veg, but it contains little fibre and my body doesnt seem to digest it well and it bloats me, so for now il keep eating the hippie rabbit stuff thanks and take my fibre supp.
MA.

7721

[quote]ovalpline wrote:
miniarnold wrote:
ok. Have been on the website for the makers of the bran crispbreads, thers more fibre per slice than carbs 3.5fibre 2.4carbs per slice, so no impact carbs, just gonna see how i go.

That doesn’t mean no impact carbs. It means 2.4 carbs per slice.

How much sea salt would you reccomend daily to help with the intestinal tract?, i never use salt of any kind as it causes wtr retention, could it also cause a cell volumisation effect without carbs, or is the retention all under the skin?

Won’t cause water retention after your body acclimates to it.[/quote]

Thought we were supposed to subtract all fibre from the total carbs to give the impact carbs wich we count?

7722

You need to make the call on the crispbreads, but they probably aren’t the best choice, in my opinion, regardless of their taste – which probably isn’t very good either.

I keep my carb-load clean at first, focusing on high-GI foods. I take in a ton of Biotest Surge, oatmeal, and high-fiber cereal. Afterward, I’ll hit up a cheat meal (or three, or four).

It is odd that veggies “bloat” you. I don’t know what to tell you, except that every now-and-then I’ll mix some “Fiber Therapy” by Equate in water for digestive health.

A final thing: Your results may seem odd or atypical for the first month or two, as your body is getting used to the diet. After a couple months, your body will get used to the foods you give it and you’ll hit your groove. Stay with it.