My Experience On the Anabolic Diet

[quote]Zluke wrote:
Never thought of making Mayo myself. Have just watched a few how-to videos and it is really simple! Plus, i can make it low-carb by not-adding sugar. A nice piece of info, really! :slight_smile:

About cardio - i think i will add two running sessions in the morning and one swimming session on the carb up.[/quote]

Basic AD mayo

4 egg yolks
1 tsp dry mustard
1 1/1 cups canola oil
3 tbsp EVOO
2 tbsp Lemon Juice
Salt and pepper to taste

Breakup the yolks, mustard, salt and pepper in a food processor then with the machine running, drizzle the oil in to form an emulsion. Add lemon juice at the end.

Keeps in the fridge for about a week.

I’d suggest doing your cardio on the low-carb days. Your body is already in fat burning mode, and cardio improves lipid metabolism also. I don’t do dick on my carb day. :slight_smile:

[quote]Lions Pride 21 wrote:
Hey guys,

Day 4.5 and i’m feeling great. I’ve read over 100 pages of this thread so far, starting from the beginning and we need to keep it alive. Anyways, this saturday will only be day 9 for me but I was planning on starting my carb up anyways because I have my cousins wedding to go to on Sunday night which will inevitably end up being a carb party (Italian wedding baby!). For you veterans, do you advise I low carb on Saturday and do a 24 hour carb up on Sunday and resume the diet on monday to ensure I become fat adapted?

Repost…anyone have suggestions???[/quote]

You’ll be fine. Enjoy the wedding, then get back on track.

I think a greens product would be a great addition to the AD. just an added bonus of more vits and minerals without going over on carbs for the day.

Theres isnt any products like Superfood in the UK worth buying so i just stick to a variety of veg’s through the week and more at the weekend

one of the many reasons why I want to move to the states, along with better training facilities and AD’ers!

Brant, anymore recipes, Ive got some ground beef to use tonight

[quote]Ad B wrote:
P.S Recipes are always welcome! The more extravegant and creative the better

I may have to post some later aswell[/quote]

Ok, here it goes.

Satan’s Nuts
(Or Almonds in Chili Oil)

1/2 cup EVOO
1/2 Lb unpeeled almonds
1 red chili
Salt

Heat oven to 375 degrees.

Throw olive oil and a red chili into a hot skillet for a minute to let the chili infuse the oil. Throw in almonds and cook for 2 minutes.

Put the pan with the nuts in the oven for 15 minutes.
Remove to a plate spread with paper towels and sprinkle with salt. Eat them hot.

Slashed and stuffed tomatoes

6 ripe tomatoes on the vine
6 tbsp butter
6 fresh basil leaves
Salt and pepper

Heat oven to 425 degrees.

Put tomatoes in a baking dish and slash a hole near the top. Poke out a hole with your finger and stuff in the butter and basil leaf. Sprinkle with EVOO and salt/pepper.

Roast for 20-30 minutes.

Grilled steak with Peaches and Lime Dressing

3 Lbs Skirt steak
Chili powder/paprika/garlic powder
EVOO
6 Peaches
2 limes
4 cups leafy green of choice
1 cup toasted pecans

Rub the spices into the steak and let it sit for about an hour.

Half and pit the peaches, and cut the limes into 1/4 inch slices. Rub with EVOO, salt and pepper.

Grill the peaches and limes until lightly blackened, about 5-10 minutes, and remove to a plate.

Coat the steak with EVOO, salt, and pepper, then grill fast and hot.

Remove, let stand for 5 minutes. Cut into strips, toss with limes, peaches, greens, EVOO and pecans.

Steamed Lobster with Lemon-Caper Mayonnaise

1tsp kosher salt
2 lemons
4 (1 1/2 lb live lobsters)

Put about 2 inches of water in a pot, add the salt, squeeze in the lemons, then toss in the rind for more flavor. Bring to boil over medium heat.

Add lobsters, steam until bright red (15 minutes) then remove and let cool to room temperature, the chill thoroughly before serving.

For the mayonnaise, take the AD mayo recipe form a few posts up and add zest and juice of 1 lemon, 1 tbs capers, 1/2 tbsp fresh chopped parsley, and a pinch of salt.

Avocado-Bacon Salad

1 tablespoon fresh lemon juice
1/4 teaspoon sea salt
1/4 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil
1 large egg, hard-boiled and peeled
3 cups watercress
3 ripe Hass avocados, pitted, peeled, and roughly chopped
6 slices bacon, cut into 1/2-inch pieces, cooked until crisp, and drained
1 green onion, very thinly sliced

In a small bowl, whisk together the lemon juice, salt and pepper. Add the olive oil in a slow, steady stream, whisking constantly. Chop or coarsely grate the egg and add it to the dressing. Refrigerate, covered, until needed.

Combine the watercress in a large serving bowl. Add the avocado, bacon and green onion. Pour the dressing over the salad and toss to combine well. Serve immediately.

That’s it for now.

[quote]Ad B wrote:
4) I think alot of people coward away from cardio and other endurance style training on the AD because they think they dont have the fuel to accomodate it. its great for fat loss/ recovery/ energy. I always feel much more energetic after doing some type of exercise on the AD.
[/quote]

What about during mass gaining phase? Coach Thib said that it is not enough fuel and it’s better to have a carb meal every 3 days to help keep glycogen replenished.

[quote]Ad B wrote:
Brant, anymore recipes, Ive got some ground beef to use tonight[/quote]

Behemoth Bicep-Building Burgers!!

Ground beef
1 tbsp maple syrup
1 tbsp hot sauce
1 tbsp worschesteschireshirte sauce.
Some Bacon
4-5 sprigs of Rosemary
Coarse ground black Pepper
2 onions
Swiss cheese
Butter

Slice onions and put in a skillet with butter and salt. caramelize them (takes about 30 minutes).

Place bacon strips on a baking sheet, spread rosemary ontop and sprinkle with pepper. Roast in oven at 350 degrees for about 20 minutes.

Mix ground beef with syrup, hot sauce, and that other unpronounceable one. Shape into patties and pan sear. Let sit for 4 minutes.

Layer the burger with the swiss cheese, bacon, and caramelized onions.

Eat.

Do some curls.

nutso, I’d see less of a problem with fueling whilst following a mass gaining phase. more calories = more fuel. glycogen replenishment isnt really a factor unless your doing serious amounts of cardio which could take away from your workouts. but as your using fat for fuel with the AD if shouldnt matter how much glycogen is present in the body.

I just feel the addition of some cardio bouts would have a positive effect on body composititon (lean mass increase and body fat reduction) from increase nutrient partitioning, waste product removal, fatty acid mobilization etc

Brant, thanks very much for the recipes, I had the burgers in mind and is pretty much how i make them now. i love the addition of the bacon and cheese though, i may use some stilton.

Anyone got any good plans for the following days (attempts to start trivial banter)

[quote]Ad B wrote:
Good to see you posting in hear again Brant_drake

How is the AD been treating you?

Zluke, with the 24 hour carb up… just monitor your progress now and see what gains (muscle or fat) come from now.

Im also in the midst of changing my training to sessions focusing on strength in the main lifts and a few workouts designed around (dare i say it), crossfit.

yesterday was a squat workout, working up to a max. 1 set of 20 rep squats and 3x8-10 RDL with heavy abdominal work at the end

today im thinking of doing some light overhead squats and DB swings to help with recovery

Has anyone had any experience with a good strength program with some conditioning style weight sessions thrown in? if so post up

[/quote]

The Waterbury Summer Project
is pretty bad ass and im on it now…for me at least ive gotten stronger and lost fat…it reminds me of the good feeling fatigue id get from conditioning for wrestling so i figured id throw it out there
here the link: http://www.T-Nation.com/article/bodybuilding/the_waterbury_summer_project

I just moved from home…so I gotta buy my own food. I’M SOO POOR!! lol. Is it alright to eat lots of eggs, thats what I’ve been eating for most of my meals…I’m a little worried about cholesterol.

I used to live on eggs… like over 18 a day. Cholesterol is not what you should be worried about. Enjoy the eggs… they are versatile taste-wise and are a great source of quality protein.

EDIT: said a “dozen” a day… I used to buy those nifty 18 cartons and go through one a day pretty easily.

Hey CJK, hows it going with you?

Eggs are a favorite of mine too. One of the best things about the weekdays, along side cheese.

ronaldo - As said, dont worry about the cholesterol in foods. its well known round here that cholesterol is a foundational compound of testosterone, so (to an extent) the more the better!!

hows everyone’s day going? been to the gym, What did you do?

I am recovering from spring break… a week in Cancun, Mexico at an all-inclusive resort. I didn’t pass up the opportunity. I got back Monday so I am repeating the induction phase. I gained a bunch of weight but I am confident that it will melt off pretty quickly.

I just bought a larger George Foreman and I am REALLY excited about it… It makes 8 burgers at a time. Woohoo!

Still rockin’ the GFlux as much as possible. Daily walks, and intervals/circuits on days off. I have been trying out some of the Crossfit workouts a day or two a week.

good to hear man

Its all about living! thats one more kick in the nuts for the UK Vs US (no spring break). CJK you got enough space for another there in missouri, I’ll earn my keep (Biotest for 2) :stuck_out_tongue:

glad to see your getting straight back in there with the AD

oh yea? what crossfit and interval style workouts have you been doing? seen any results from them?

Must be excited about the grill, Ive got one of those big ass industrial grills too, so easy to just grill like 2lbs of meat for the day.

Just got back from the gym. bit of a strength session

Bench - work up to max
bench - 2x5 negatives

b1 5x3-5 weighted pullups
b2 5x3-5 incline db press

oh yea pre workout was

45mins prior
1g l-tyrosine
cup coffee

Immediately before
20g whey concentrate
10g bcaa
5g creatine

pwo
crushed ice
2 eggs
20g whey
3 fish oils

Haha buy my Metabolic Drive / HRX and you can room free.

Today’s work out:

5x5 Rack Pull (heaviest set - 335)
5x5 Wide Chins (heaviest set - BW+20)
5x5 Dips (heaviest set - BW+45)

3x12 Hang Snatch (I am learning at the moment…)
3x12 Lateral Raise

As far as Crossfit / intervals… I basically just went on a bunch of Crossfit websites and pulled workouts off them. I am not going to kid myself and hope that they will do anything for me but increase my endurance / fitness, but I have definitely seen an improvement in those areas. Also decent for recovery.

nifty little snack i eat before bed…
half can of pumpkin
scoop of whey
and a bit of water for mixing and your good to go
(if calories arent anything for ya then throw in almonds or mix with peanut butter)

Hi ppl!

It is friday and my carb-up is tommorow. From what i can see in the mirror - 24hrs carb-ups + TBT do a great job! I can see the difference in how i look. Plus, BW is 2lbs lower than a week before.

The only one thing i am not comfortable with is that i am a bit hungry during off-days since i am consuming ~2800 cals vs 3400 on work-out days.

Hi folks,
I am currently on p. 91 of this thread. Wow!!!way to go!!!
I am also on Day 4 of the AD based on this thread. I tried to do the velocity diet and barely lasted a week, if at that- I was tired, exhausted, worn out, could not sleep, and felt like crap all the time. But am doing way better on the AD. My energy levels are doing well, my mood seems to be doing better than any other meal plan I have followed so far. I used to be physically fit but have developed an autoimmune illness and could not exercise for about 5 years and lost all muscle tone and put on weight (being in a phd program did not help). I started exercising (about 3 months ago) and have made significant progress- eliminated all processed foods and wheat and grain and have lost 10 lbs already.

–I started the AD when I was down to 157(from 165 lbs).
–5’3" height
– BF 35% (according to one of the handheld)
I am a 37 y.o. female looking to lose about 20 lbs and get down to about 20% BF.
I am doing 12XBW = 1884 total cal
108.2 fat, 197g protein, and ~25g CHO. I have been having a harder time getting the protein in as compared to the fat/cho. Any thoughts on the intake. I have already lost 3.5 lbs (assuming most of that is water weight).

While none of my body measurements have changed, I used the BF monitor again and my BF increased by about 4%. Has that happened to anyone else? Any thoughts/input into my calorie intake? I’d appreciate any guidance.
Also, there were many posts on the first 91 pages that talked about getting the AD on ebay- I haven’t found it there. Any thoughts on where else I could get it for cheap (besides the website)?
Thanks, and I appreciate all the knowledge on this thread. I have learnt so much, its been amazing.

Oh and I forgot to add, I kind of messed up tonight with 2 glasses of red wine. Does that mean I need to restart the 12 day period again?
Thanks

And BTW, i am trying to stay at 20g of carbs per day. A little less veggies, but i think it makes some difference. The reason why i decided to do so is because when i was on the induction phase, i didn’t subtract the fiber and was consuming much less than 30g of CHO and by the end of the induction phase i was super lean. Now, i know that fiber doesn’t countand to be consistent i try to stay at 20g.