My Experience On the Anabolic Diet

Nutrition
8023

MissaJC324,

Remember that for every molecule of glucose your body stores in the muscle cells 3 molecules of water are pulled in with it. So when you carb up the water is pulled out of your bloodstream, giving you both that leanness you talked about and those headaches. Sounds like you’ve got it under control though.

ironjoe,
If you’re hungry, eat! I wouldn’t worry about calories during the induction phase, just give your body plenty of food to allow it to make the switch. Lower calories after you’ve adapted but right now is not the time to try to be stingy. Also, make sure you are eating a steady supply of fat, not just protein.

8024

one more question. I have an addiction to sugar free drinks (sobe Arush) can i still drink these during the no carb phases, or will they fuck everything up? I’ll give them up if i have to but definetly not if i dont.

8025

There is some evidence that indicates that when you taste sweet things your body prepares to handle the meal about to come (for instance, the vagus nerve can stimulate the production of gastric juice just by smell) and when no actually usable calories are ingested, it confuses things.

On the other hand, nothing concrete has been found and many people have used sugar-free products with no detriment.

Personally I’m not a big fan of sugar-free stuff, but if you have a bad craving I’d say do it, but limit yourself to maybe 1 or 2 a day. Make water your main beverage.

8026

i usually have 1 or 2 a day usually between meals. I’ll keep it that way and drink more green tea if i need more. Got the water covered, average between 6-8 liters/day.

8027

I drink a lot of green tea during the day (5-6 cups) but a sweeten it with Stevia extract. I’ve heard talks that sweet things can actually spike insulin in some people, and i really hope i am not one of them :slight_smile:

8028

[quote]The handheld thing you are using is likely shit. They are very unreliable. The weight loss as of now is likely water weight/glycogen- hence the lack of change in certain measurements. Since you are only on day 5, stay the course and once it has been 4-5 weeks without progress, THEN change what you are doing. As of now it is too early to determine if something is wrong.
[/quote]

Thanks CJK. I realised yesterday I needed to be a bit more patient.

I got another quick question - I am really crashing today and am guessing it is either the shift or the inadequate sleep last night. I still continue with the high F/P food till my 12th day, right. That is what I remember from the 150 pages or so I have read so far but just wanted to make sure.
thanks
THis is a great thread- logging in every day keeps me motivated.

8029

[quote]madrad1 wrote:
I got another quick question - I am really crashing today and am guessing it is either the shift or the inadequate sleep last night. I still continue with the high F/P food till my 12th day, right. That is what I remember from the 150 pages or so I have read so far but just wanted to make sure.
thanks
THis is a great thread- logging in every day keeps me motivated. [/quote]

Yep - continue the 12 days of low carb. The crash is a good thing, and you got it out of the way! Should be high, even energy from here on out.

8030

I thought it was 30 days of low carb not 12?

8031

[quote]Pugsley wrote:
I thought it was 30 days of low carb not 12?[/quote]

Typically it’s 12…give or take depending on the individual. Not 30.

BTW, for anyone who still has trouble with feeling tired and fatigued on this diet, I find that a serving of Power Drive mixed in warm green tea does the trick. Never fails.

8032

Does anyone train twice per day on the AD??

Results?

8033

I’m relatively new to this site and just started the AD. I just completed day 8 and I feel like death. I’ve had no energy for the past 4 or 5 days–it’s all I can do to drag myself to the gym and my lifts have actually gone down. Today was an off-day, thank goodness.

I calculated that I’m eating about 11 x BW, which isn’t very much for the induction phase but I just can’t force down any more food because I’m constantly sick to my stomach. Anyone else have this problem?

I have to cook a massive amount of food in the morning and then take it to work with me:
today I cooked a pound of steak in evoo,
2.5 cups stir-fried veges (asparagus, cabbage, onions, peppers)
3 cups of green salad with onions,a few tomatoes, evoo, and 1/4 c feta,
1/4 cup each of honey roasted peanuts(for easy carbs–about 6) and almonds and a protein shake (3 carbs).
I also had heavy cream in my coffee.
I ate all of it, throughout the day and I also take fish oil and HOT-ROX in the morning.

My diet looks like this every day, for the most part, but I may have pork loin or chicken instead or eggs with sausage for one meal.

I haven’t noticed to many changes in my body–maybe a bit leaner.

Am I doing something wrong that may be slowing down the adaption process? I just thought I’d be over that infamous “wall” by now.

Is there anything I can do to speed up the adaption process?

8034

[quote]MissMaria wrote:
I’m relatively new to this site and just started the AD. I just completed day 8 and I feel like death. I’ve had no energy for the past 4 or 5 days–it’s all I can do to drag myself to the gym and my lifts have actually gone down. Today was an off-day, thank goodness.

I calculated that I’m eating about 11 x BW, which isn’t very much for the induction phase but I just can’t force down any more food because I’m constantly sick to my stomach. Anyone else have this problem?

I have to cook a massive amount of food in the morning and then take it to work with me:
today I cooked a pound of steak in evoo,
2.5 cups stir-fried veges (asparagus, cabbage, onions, peppers)
3 cups of green salad with onions,a few tomatoes, evoo, and 1/4 c feta,
1/4 cup each of honey roasted peanuts(for easy carbs–about 6) and almonds and a protein shake (3 carbs).
I also had heavy cream in my coffee.
I ate all of it, throughout the day and I also take fish oil and HOT-ROX in the morning.

My diet looks like this every day, for the most part, but I may have pork loin or chicken instead or eggs with sausage for one meal.

I haven’t noticed to many changes in my body–maybe a bit leaner.

Am I doing something wrong that may be slowing down the adaption process? I just thought I’d be over that infamous “wall” by now.

Is there anything I can do to speed up the adaption process?

[/quote]

You’re not eating enough and I think you know it. Save the purposeful weight loss until after you’re fat adapted. If you’re feeling really full all the time and can’t get in enough calories, I’d advise dropping the vegetables (only time I’d ever advise this) to create room for other foods. I would also advise taking a fiber supplement to make up for the lack of vegetables. Also, make sure you are taking a good multi-vitamin. And finally, start adding sodium to your diet (yes, this will cause water retention for a couple days, but this will quickly balance out) and make sure your water intake is high.

Bam. All you need to know :slight_smile:

8035

Morning guys - hopefully a question with a relatively simple answer?

I’m currently up to page 64 (!!!) of this thread and haven’t come across an answer to the below.

About 4 or so weeks ago now i started the Anabolic Diet (DiPasquale ~ Metabolic Diet). I’m confident I’m now fairly well fat adapted - that is to say that I feel excellent every day on ~20-30g’s of carbs a day and my strength has remained/increased. I’ve not suffered a particularly bad ‘crash’ described by some here on this diet although there were a few very early nights in the the first fortnight.

I’ve been on a cut now for a while and I think my blessed semi-newbie status has allowed me to gain a little muscle and strength over time. Now I’m keen on really trying to get cut over the summer. HIIT cardio has been discussed a lot in the BB arena of late and it’s something I’m interested in as steady state cardio does get boring.

My question is this:

If you’re fat adapted, will AM (pre-breakfast/food/supplementation) HIIT cardio be catabolic assuming the AD is followed correctly (only around 20-30g’s carbs/day with 1 day refeed a week)?

Obviously if I’m fat adapted I can get away with SS cardio in the HR 60-65% range so I’m asking specifically around HIIT.

Hopefully someone can help me here as I’m a little confused over whether HIIT is suitable on the AD. Ideally with some evidence? I don’t want to undo the results gained over the last year!

Thanks,
Ant

8036

antcromb:

Others can chime in on this, but it has always been my opinion that fasted HIIT is generally a bad idea, even on the AD. I would eat a little something before doing something that intense. I regularly do fasted walks/light jogs in the morning, however.

Yesterday’s Workout:

Front Squat 4x4, 2x4
135, 205, 225, 245
225, 225

Weighted Pull ups 4x4, 2x4 (BW ~200lbs)
BW, BW+15, BW+30, BW+40PR
BW+30, BW+30

Floor Press 4x4, 2x4
135, 175, 185, 195PR
185, 185

Seated Military Press 2x12
85, 85
Hammer Curls 2x12
25’s, 25’s

I ponied up and went grocery shopping/supplement shopping today… Really hit the wallet hard but I got a shitload of ground beef, cheeses, flax oil, protein powder, fish oil… is it just me or does grocery day seem like Christmas once you get home?

8037

i feel my carb loads are to account for my not so much fat loss…im currently on the Waterbury summer project phase 3 and i can get down to 172 lbs but then after carb up im back to 180…thats not a problem the problem is i get stuck at 172 as my lowest weight…now i take in 2100 cals take HOT-ROX extreme work out 6 days a week according to the program…ionno i still have one more phase but i dont see this paying off too much…

i guess ill see if i had any changes via my profile picture (which was taken day 2 of the project) and the after picture ill take after my last workout on the schedule…despite this i will say that my work capacity has increased and ive found that im capable of going past my limits…i guess what im coming down to say is that i figure im going to count carbs (although i only eat clean give one meal)and spread my meals out more instead of eating a fair amount every hour

8038

ovalpline,

thanks for the help. I definitely need to eat more. I’ll be getting some fiber supplements too. I forgot to add that I take a great MV, calcium, some flora (to keep that intestine of mine healthy) Any suggestions on dealing with the nausea?

I used to be quite the foodie, so packing down food when I’m not really hungry isn’t as much the problem as feeling sick to my stomach 24-7.

I’ve really tried upping the fat cause it seems like an easy way to get more cals-- (coconut milk in all my coffee, lots of sausage, evoo…) and all that fat gives me gut rot. Is that temporary? I used to eat a low fat, high fiber diet–maybe I’m in shock?

Would some long cardio sessions drain my body of glucose and speed up the fat adaption process or is that just counter productive?

8039

wow am i the most pissed off ive ever been…so monday i sprained my back doing just 80% of my max deadlift…so now turns out i cant do fucking anything in the gym from the stationary bike to bench pressing…i hate this i finally get going on fat loss and this shit happens

8040

[quote]MissMaria wrote:
ovalpline,

thanks for the help. I definitely need to eat more. I’ll be getting some fiber supplements too. I forgot to add that I take a great MV, calcium, some flora (to keep that intestine of mine healthy) Any suggestions on dealing with the nausea?

I used to be quite the foodie, so packing down food when I’m not really hungry isn’t as much the problem as feeling sick to my stomach 24-7.

I’ve really tried upping the fat cause it seems like an easy way to get more cals-- (coconut milk in all my coffee, lots of sausage, evoo…) and all that fat gives me gut rot. Is that temporary? I used to eat a low fat, high fiber diet–maybe I’m in shock?

Would some long cardio sessions drain my body of glucose and speed up the fat adaption process or is that just counter productive?[/quote]

I think your supposition that your nausea from eating high fat being related to your previously being on a low fat, high fiber diet is spot on. Unfortunately, I don’t have any good fixes for you. I understand that chamomile tea has calming effects on the gut. It’s cheap, it’s calorie free, and it might just help you :slight_smile:

With regard to cardio: the answer is yes, doing cardio would drain you of some glucose. My recommendation is to not overthink it right now; adjusting to this diet is hard enough. If you want to do the cardio, by all means go ahead. If you don’t, don’t give it another thought!

-Stu

8041

[quote]ronaldo7 wrote:
Does anyone train twice per day on the AD??

Results?[/quote]

I am not training twice a day, but on a normal day I will train in the AM and do some sort of intense conditioning in the PM. Once this escalates to its fullest intensity (I am starting easy and gradually adding volume/intensity so as not to burn out) I am considering doing a 24 hr / 36 hr carb up (either all day saturday, or fri night/saturday) and adding a two hour carb spike on tuesday night.

I figure if by tuesday night I have already gotten 5-6 hours of intense training, my body could use more carbs. I have experimented with this carb spike before and it worked well when I was hitting it hard enough in the gym.

Just some thoughts. I also would like to hear if anyone is training twice a day.

8042

bkmacky9288 first of all your calories sound really low…up your calories by 500 and see what happens…I have increased my calories by 1000 before and started losing weight again…secondly start measuring your body…that is the only way you can know whether you are gaining muscle or not…

thirdly read my thread on taking your temperature front page of supps and nutrition and follow it…thats a way to know of your calories…but you have to get a normal baseline first…IE you have to figure out where is normal temp wise for your body…so right now might not be a good baseline cause you may already be in a repressed metabolic state…