My Experience On the Anabolic Diet

Nutrition
8103

[quote]Ad B wrote:
Hey boys! Hows it?

Everyone training hard I hope.

Its been a busy week for me, trying to get lots of assignments finished so I can finish early for summer. CJK, I hope that offer is still open to come across to missouri and train my ass off! :stuck_out_tongue_winking_eye:

todays workouts

AM
4x8 front squat
4x6 seated db press

PM
4xfailure bw pull ups
4x8 db lunges

2x cressey abs routine (sprinter situps/v ups/toe touches/reverse crunch)

p.s who’s in your avatar cjk??[/quote]

My house is your house, bud. Haha glad to see you back I noticed you went a couple days without stopping in.

My avatar is Ivan Stoitsov, Bulgarian O-lifter. He competes at 77 kg and C/J’s 205 kg -

pretty impressive.

8104

Hey George700dl,

Since fiber passes through the digestive tract without being absorbed, we don’t count it, since no carbs are being put in to your bloodstream. Actually, some fibers are fermented and absorbed as fatty acids, but that’s not a big deal. Fat = good.

8105

[quote]CJK wrote:

My house is your house, bud. Haha glad to see you back I noticed you went a couple days without stopping in.

My avatar is Ivan Stoitsov, Bulgarian O-lifter. He competes at 77 kg and C/J’s 205 kg -

pretty impressive.
[/quote]

What an amazing feat of strength! Damn impressive Physique aswell.

Well If thats a serious gesture I think we need to put some plans in place! lol.

Like i said, If you could locate a job near by, I’d purchase the Biotest supps.

whats your training looked like for the last couple of days??

8106

[quote]ironjoe wrote:
you don’t need to count fiber intake from what I’ve read and been told through this thread. Any kind of Cruciferous vegetables, leafty veggies, sprouts and mushrooms are all fair game.[/quote]

Thanks Joe, makes total sense. Basically just subtract the fiber carbs from the total carbs - duh! The only thing is I get different numbers based on which site I go to - as to how many total carbs there are in 1 spear of broccoli - but at that level, I’m not sweating the detail - a gram here and there.

I absolutely SUCK at counting calories (too many variables due to cooking, the type of meat, etc), but here is what I ate today/what I’ll eat for the rest of the day:

18g whey protein
4tbl spoons EVOO
3 fish oil caps

4 hb eggs

4 scrambled eggs
8 slices bacon
1 spear broccoli
2 tbl spoons EVOO
½ cup coffee

10oz t-bone steak
12 oz water
1cup spaghetti squash
2tbl spoons EVOO

about 2 oz walnuts <-right now

Later:

maybe 10 or so bacon-wrapped shrimp (grilled Saturday) - these bastards are tasty!

[bench session]

more bacon shrimp + 2 spears of broccoli
4tbl spoons EVOO

1 cup cottage cheese + maybe some extra whey thrown in

sleep

No idea how many cals that adds up to, but it’s not that different from what I normally eat, other than the fact that carbs have been replaced by fat.

I know you can’t tell anything the 1st day on the diet, but I feel very good right now - I do feel my temperature go up and down a little, and I’m guessing that’s a sign something is changing/working.

George

8107

First day on the AD!!
Okay, so I’ve started the AD up today, and it seems like it shouldn’t be too hard (as much as I love my carbs, damn do I love meat).
How is my first day going food wise?

6:40 AM
4 eggs over easy
4 slices bacon (gotta cook it more and get more grease off… wayy to greasy)
1 TBsp psyllium husks

11:30
8oz Italian sausage

3:30
10oz 20% hamburger
.5TBsp Psyllium
.5 cup spinach
.5 cup Broccoli
8 baby carrots

6:30
8oz Hamburger
1 cup broccoli
Some spinach
Some carrots

9:00
3oz Italian sausage
Just ripped off some Broccoli, spinach, kale, and ate some carrots
1TBsp Pysllium

Keep in mind I’m in high school which makes getting food in from 7:30 til 3:30 a bit more difficult, going to start bringing some broccoli and spinach, carrots, kale, that kinda stuff to munch on in the mornings. I’m having chicken and sausage for lunch because I really don’t like microwaving beef, and I only have access to a microwave at school. If y’all have any suggestions for some AD friendly things I can microwave that would be helpful. I’m thinking this is about 2500 calories, so I’m trying to get about 500 more during the break-in phase. Thinking 5 pieces bacon, 5 eggs, then at 6:30 having 10oz burger, maybe replacing my lunch with burger… Then adding in some salad stuff too.

After the break in phase I’m trying to cut, so I’m trying to figure out the calorie “wave” for that… I’m thinking:
Sunday- 3800
Monday- 1900
Tuesday-1900
Wednesday- 3500+
Thursday- 1900
Friday-1900
Saturday-Carb city

The 1900’s might end up being closer to 2000, but about that much…

Also, it seems I may have gotten my dad on board.

Thanks!
Matt

8108

Hello Im Brendan McGreevy…and my fear of being the fat kid again has me scared to eat resulting in no where near optimal gains

8109

My rendition of AD meeting…i needed to come to terms and the first step to recovery is to admit i have a problem

8110

Eat Boy! My fear of being the fat kid again is overcome by feeling unbearably skinny and weak whenever I begin to diet. I feel your pain. But instead of critiquing your body in terms of “look at that fat” think “look at that lack of muscle”. It takes awhile, but you will get there.

8111

Yesterday’s Training

Bench 4x3, 4x3
135, 155, 185, 195
175, 175, 175, 175

Zercher Squat 4x3, 1x1, 3x3
135, 225, 245, 285
315
245, 245, 245

Power Clean 4x3, 4x3
115, 125, 145, 155
145, 145, 145, 145

Chins 2x12xBW

Inc Bench 3x12
95, 95, 95

I did this the day after my carb up… normally its a rest day but I will be working out the day after from now on. I was so insanely pumped I didn’t even recognize my body, it was awesome.

8112

What is the verdict on HIIT cardio on the AD? I have considered trying the diet (read the book twice), but I’m petrified of losing muscle due to the anaerobic nature of HIIT and endurance running (from my military PT) combined with low glycogen.

8113

Got a question for you guys how is the newer anabolic solutions for bodybuilder different from the older “The anabolic diet” that was released by Mauro under Optimum training systems? Any changes?

8114

Pugsley,

The concepts are the same. Doc added some supplement advertising in it, introduced 12-day induction phase (instead of starting 5/2 protocol right away) and other minor changes.

Fidelitas626,

I currently do cardio only as means of warm-up - i just run 2 kilometers for 9-10 minutes on the treadmill. But, if i ever used cardio for cutting it would be HIIT.

8115

I thought based upon the writings the induction is 30 days of low carb?

8116

[quote]mattchew wrote:
First day on the AD!!
Okay, so I’ve started the AD up today, and it seems like it shouldn’t be too hard (as much as I love my carbs, damn do I love meat).
How is my first day going food wise?

6:40 AM
4 eggs over easy
4 slices bacon (gotta cook it more and get more grease off… wayy to greasy)
1 TBsp psyllium husks

11:30
8oz Italian sausage

3:30
10oz 20% hamburger
.5TBsp Psyllium
.5 cup spinach
.5 cup Broccoli
8 baby carrots

6:30
8oz Hamburger
1 cup broccoli
Some spinach
Some carrots

9:00
3oz Italian sausage
Just ripped off some Broccoli, spinach, kale, and ate some carrots
1TBsp Pysllium

Keep in mind I’m in high school which makes getting food in from 7:30 til 3:30 a bit more difficult, going to start bringing some broccoli and spinach, carrots, kale, that kinda stuff to munch on in the mornings. I’m having chicken and sausage for lunch because I really don’t like microwaving beef, and I only have access to a microwave at school. If y’all have any suggestions for some AD friendly things I can microwave that would be helpful. I’m thinking this is about 2500 calories, so I’m trying to get about 500 more during the break-in phase. Thinking 5 pieces bacon, 5 eggs, then at 6:30 having 10oz burger, maybe replacing my lunch with burger… Then adding in some salad stuff too.

After the break in phase I’m trying to cut, so I’m trying to figure out the calorie “wave” for that… I’m thinking:
Sunday- 3800
Monday- 1900
Tuesday-1900
Wednesday- 3500+
Thursday- 1900
Friday-1900
Saturday-Carb city

The 1900’s might end up being closer to 2000, but about that much…

Also, it seems I may have gotten my dad on board.

Thanks!
Matt[/quote]

AD isnt too hard to manage in High School…my senior year when i started id put a burger patty in a zip lock and eat it between classes or id bring a baggy of cheese and almonds or mixed nuts…it not too hard.

8117

[quote]CJK wrote:
Eat Boy! My fear of being the fat kid again is overcome by feeling unbearably skinny and weak whenever I begin to diet. I feel your pain. But instead of critiquing your body in terms of “look at that fat” think “look at that lack of muscle”. It takes awhile, but you will get there. [/quote]

yea i know im getting there cuz everytime i diet the evil little badass in me says…what a pussy look theres at least one person in this gym lifting more than you…WTF you have cant let that happen to us!!!

8118

[quote]Fidelitas626 wrote:
What is the verdict on HIIT cardio on the AD? I have considered trying the diet (read the book twice), but I’m petrified of losing muscle due to the anaerobic nature of HIIT and endurance running (from my military PT) combined with low glycogen.[/quote]

If you are that afraid of it, supplement with BCAA. It doesn’t make sense to be afraid of HIIT because of its anaerobic nature, but not be afraid to work out. If you would work out on the day before your carb up (when glycogen is looooow) then why would you not perform HIIT? Just to put it in perspective for you.

8119

[quote]CJK wrote:
If you are that afraid of it, supplement with BCAA. It doesn’t make sense to be afraid of HIIT because of its anaerobic nature, but not be afraid to work out. If you would work out on the day before your carb up (when glycogen is looooow) then why would you not perform HIIT? Just to put it in perspective for you. [/quote]

Yea I hear that. It’s just that everything I read (I guess dogma at it’s finest) says running/endurance type sports + low carb = no-no.

I know my body responds best to low carbs, which is one reason the AD appeals to me. I suppose if I sandwiched my runs with whey I’d be ok?

Thanks for the reply.

8120

[quote]Brant_Drake wrote:
Hey George700dl,

Since fiber passes through the digestive tract without being absorbed, we don’t count it, since no carbs are being put in to your bloodstream. Actually, some fibers are fermented and absorbed as fatty acids, but that’s not a big deal. Fat = good.[/quote]

Thanks Brant, it makes sense. Yesterday felt great, and my total carbs came from the following: 4spears broccoli, 1cup spaghetti squash, a total of 3oz walnuts, 1cup of cottage cheese, and about 8g from the whey protein - it has 2grams of carbs per serving, and I had a total of 4.

So I might have gone over the 30gram limit, but probably not much more.

I was a little conservative in the evening in my training session, cutting back on the volume quite a bit, since I didn’t know how my body would respond. But it was absolutely fine - tons of energy and aggression.

raw bench, 315 for a bunch of sets of 4, short breaks
DB tricep extensions, a pair of 75’s for 8 reps, 3 sets, short rest intervals. About 35 minutes of training total. I finished with a lot left in me. I did take 10g of creatine monohydrate before training, if I remember correctly this is OK on the AD - pure creatine monohydrate, nothing added (tasted like sand in water). Here is the final list of what I actually ate yesterday:

18g whey protein
4tbl spoons EVOO
3 fish oil caps

4 hb eggs

4 scrambled eggs
8 slices bacon
1 spear broccoli
2 tbl spoons EVOO
½ cup coffee

10oz t-bone steak
12 oz water
1cup spaghetti squash
2tbl spoons EVOO

½ cup walnuts

10 bacon-wrapped shrimp
12 oz water

10g creatine monohydrate in water (tastes like sand in water)

[bench workout]

10 bacon-wrapped shrimp
2-3 spears broccoli
10oz water

1 cup cottage cheese
1 oz walnuts

TestoBoost

54g whey protein in water

8121

[quote]Pugsley wrote:
I thought based upon the writings the induction is 30 days of low carb?[/quote]

My understanding is this:

You go through the 12 days of low carbs, high fat, to ensure the metabolic shift. If you feel fine during this time, then you carb up the weekend after the 12th day. In other words, you start Monday, DON’T carb up the coming up weekend, but then carb up the FOLLOWING weekend.

If during the 12 days you feel very fatigued or have other problems, then you experiment with increasing the carbs a little, then go through another 12 days of low carbs. In other words, the 12 days is a test.

I hope I’ll feel fine for the 12 days, because I’m really looking forward to the carb-loading phase. I kind of wish I could carb up this weekend, not because I miss the carbs (I don’t right now), but because of the extra anabolic effect.

8122

[quote]George700dl wrote:
Brant_Drake wrote:
Hey George700dl,

Since fiber passes through the digestive tract without being absorbed, we don’t count it, since no carbs are being put in to your bloodstream. Actually, some fibers are fermented and absorbed as fatty acids, but that’s not a big deal. Fat = good.

Thanks Brant, it makes sense. Yesterday felt great, and my total carbs came from the following: 4spears broccoli, 1cup spaghetti squash, a total of 3oz walnuts, 1cup of cottage cheese, and about 8g from the whey protein - it has 2grams of carbs per serving, and I had a total of 4.

So I might have gone over the 30gram limit, but probably not much more.

I was a little conservative in the evening in my training session, cutting back on the volume quite a bit, since I didn’t know how my body would respond. But it was absolutely fine - tons of energy and aggression.

raw bench, 315 for a bunch of sets of 4, short breaks
DB tricep extensions, a pair of 75’s for 8 reps, 3 sets, short rest intervals. About 35 minutes of training total. I finished with a lot left in me. I did take 10g of creatine monohydrate before training, if I remember correctly this is OK on the AD - pure creatine monohydrate, nothing added (tasted like sand in water). Here is the final list of what I actually ate yesterday:

18g whey protein
4tbl spoons EVOO
3 fish oil caps

4 hb eggs

4 scrambled eggs
8 slices bacon
1 spear broccoli
2 tbl spoons EVOO
½ cup coffee

10oz t-bone steak
12 oz water
1cup spaghetti squash
2tbl spoons EVOO

½ cup walnuts

10 bacon-wrapped shrimp
12 oz water

10g creatine monohydrate in water (tastes like sand in water)

[bench workout]

10 bacon-wrapped shrimp
2-3 spears broccoli
10oz water

1 cup cottage cheese
1 oz walnuts

TestoBoost

54g whey protein in water
[/quote]

welcome George! Great to see another ADer onboard,

re diet:

It looks good! I’d add some more omega 3’s in there, fish oils and milled flax for some extra fibre aswell.

With the carbs, make sure your under the 30g a day for the induction phase, as this is the period that should hopefully set you on your way of metabolising and utilizing fat as efficient as possible in the future.

Are you doing the AD to gain??

lets get a list of all the gainers in here, say aye! if your a gainer!