My Experience On the Anabolic Diet

Nutrition
8123

I’ve wondered about this myself. I only lift two days a week and have been considering adding in some HIIT two days a week as well to speed up fat loss, but am scared of losing muscle/getting weaker on my lifts.

Is this warranted? What results have others found with moderate HIIT?

thanks

[quote]CJK wrote:
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.

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]

8124

[quote]Ad B wrote:
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![/quote]

Hi Ad B,

With the Omega 3’s…I didn’t include all the supplements in the list above. I also take a multivitamin, about 1g of Vit C, Vit B complex, garlic, extra zinc and magnesium, and fish oil caps. 6 or more fish oil caps per day is pretty much a standard for me (that’s above and beyond what Dr. DiPasquale recommends in his book as far as the EPA numbers go), and of course I plan on eating a lot more fish as well. Thanks for your suggestions, I will increase these numbers as well, and watch the carbs more. The only thing that would take me over the limit with the carbs is the broccoli and the cottage cheese.

Regarding fiber - I think I read in this thread that taking a fiber supplement is advisable (of course as long as there are no other carbs in it). I will do that, as soon as I find the post with the name of the supplement. I’d have no problem getting enough fiber if it wasn’t for the 30g limit - which can be exceeded even with broccoli (even after subtracting the fiber carbs, there are still carbs left in it. According to metabolicdiet.com, 1 spear of broccoli has 8g carbs listed. At other sites, I found that it’s only 1.5g after the 2g fiber carbs are subtracted - so I’m still playing it safe, because I don’t know which site to believe).

I found that it is difficult for me to get enough protein, so I do have to use powder. I weigh 251 now (AM bodyweight), which is very light for me coming down from 275 lbs:) I would like to get about 300g of protein per day, consistantly - I don’t think I’m there yet.

So maybe that answers your question - I’m not exactly doing this to gain mass - I have no problem in that area. I just want to be smarter about eating. Staying at my weight and becoming more muscular would be ideal of course. That would allow me to some day hit a tripple bodyweight deadlift:)

George

8125

Ad B:

Aye!

8126

George700dl,

Go for Psyllium Husks for fiber. Buy the one which has no added sugar or other stuff, just powder. I get about 10-15g per day of it. It is almost all fiber. Don’t have you-know-which problems after introducing it into the diet.

I was at the grocery store today and bought Olive, Almond, Walnut, Grapeseed and Pumpkin Oil. I am going to rotate between them. They all have different tastes, so it adds a bit of variety.

8127

george, regarding cruciferous vegetables, ive found that on average they have between 1.5 and 3.5g of net carbs per 100g serving.

your whey and nuts contain carbs too. You should be fine with the amounts your having, but just make sure that your checking everything you eat (to start with) so you know exactly how many carbs, things contain. then it becomes second nature.

carb containing foods i eat are:

lots and lots of green leafy veg
nuts
some cheeses
whey
fibre supps and flaxmeal

then you have the incidentals e.g 1/2 gram of carbs per egg and some cured meats etc

The take home message is

MAKE SURE YOU KNOW EXACTLY HOW MANY CARBS ARE IN EVERYTHING YOU EAT

training today

AM

5x5 bench press
5x8 bent over row

4x10 BB skullcrusher
4x8 seated db curl

PM

tabata workout
press up
bw squats

At the moment, im not really following a program and im not liking it at all. I need to put a program together that fits my needs.

I may post up what i want from a program and get your guys in puts

8128

[quote]Zluke wrote:
George700dl,

Go for Psyllium Husks for fiber. Buy the one which has no added sugar or other stuff, just powder. I get about 10-15g per day of it. It is almost all fiber. Don’t have you-know-which problems after introducing it into the diet.
[/quote]

No issues in that area…

But I will add more fiber anyhow, it never hurts. http://www.nutritiondata.com actually has very good info, and it turns out broccoli has fewer net carbs than I thought when the fiber is taken away.

I’ll check out the other oils as well, I already have almond oil and olive oil - which I love. In fact, I just finished a t-bone with broccoli drenched in olive oil. Whatever oil was left over in the bowl, I just drank:)

8129

[quote]Ad B wrote:
george, regarding cruciferous vegetables, ive found that on average they have between 1.5 and 3.5g of net carbs per 100g serving.

your whey and nuts contain carbs too. You should be fine with the amounts your having, but just make sure that your checking everything you eat (to start with) so you know exactly how many carbs, things contain. then it becomes second nature.

carb containing foods i eat are:

lots and lots of green leafy veg
nuts
some cheeses
whey
fibre supps and flaxmeal

then you have the incidentals e.g 1/2 gram of carbs per egg and some cured meats etc

The take home message is

MAKE SURE YOU KNOW EXACTLY HOW MANY CARBS ARE IN EVERYTHING YOU EAT

At the moment, im not really following a program and im not liking it at all. I need to put a program together that fits my needs.

I may post up what i want from a program and get your guys in puts[/quote]

I just looked over yesterday’s list, and with the help of http://www.nutritiondata.com I figured out I had between 30 and 33 grams of carbs (my whey protein has 2g per serving). I don’t think the 3 grams over make a difference, but I will stay under 30 grams from now on. The biggest thing to watch out I’d say is the cottege cheese and nuts. The walnuts I found are mostly fiber. How much fiber (total per day) would you say is recommended for a 250lb man?

By the way, I have absolutely no energy/fatique issues right now. If it stays like this, then I’d say I make an excellent fat burner. But of course it’s only day 2, and I might be jumping the gun…

As far as training goes, I play it by ear now, but there IS method to my madness. On the main 3 I do mostly very low reps, on deadlifts typically singles. Assistance is higher rep. In every workout, I try to break a record on something - more weight, more reps, less rest time, more total volume, etc. Other than that, I just have fun with it. Classical western periodization (10’s, 8’s, 5’s, 3’s…) does not work for me.

Take it easy. But do take it.

8130

Thanks for the info on your training george.

My program requirements are as follows:

Strength and power work
hypertrophy overall
strength and hypertrophy for weak points (Abs, traps, arms)
Increase work capacity

So lots of strength movements, power lifts (hang cleans etc), crossfit WOD’s style workouts, sprints etc

5 days a week,some twice a day sessions

I also think g flux rocks!

Open the flood gates!

8131

Thanks for the info on your training george.

My program requirements are as follows:

Strength and power work
hypertrophy overall
strength and hypertrophy for weak points (Abs, traps, arms)
Increase work capacity

So lots of strength movements, power lifts (hang cleans etc), crossfit WOD’s style workouts, sprints etc

5 days a week,some twice a day sessions

I also think g flux rocks!

Open the flood gates!

8132

[quote]bkmacky9288 wrote:

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.
[/quote]

I’m kind of finding that, need to go get some mixed nuts. I’m definitely not having a problem getting in more than 3000 calories… Its typical to get hungry easier while you’re in the break-in stage right? because I’m hungry an hour after eating 7 pieces of bacon and 5 eggs, then again after 12 oz of Italian sausage and some veggies, and hungry an hour later (now) after eating close to a pound burger… I hope its not like this while I’m cutting…

Does my diet look good though?

8133

alright guys, i askin for your help. Im 3 weeks into the A.D. This week I started dropping kcals to 2000. I started at 6’1, 196 pounds. I am now 192 pounds. The carb ups have been awesome actually…because I love carbs. The thing is I am lanky and not a bodybuilder, but I utilize strength training and hypertrophy training to 1. make me look buffer and 2. be a better athlete.

I want to look good for the summer and right now I don’t have clear abs but my body is overall toned. I guess that would put me at 16% I look athletic but probably skinny fat on t-man standards. I want to be leaner, but I feel so weak right now and I can see that my muscles have shrunk and my strength is WAY down. Would saying fuck it and eating excess cals in the area of 3000 make sense or be too risky with the summer coming up?

8134

Hey everyone!

I’m curious if anyone out there has carbs after their workout?

I have The Anabolic Solution and Mauro says that some people don’t function well on less than 30g of carbs a day. Of course, one should stay on 30g of carbs for a month and see how they react, then go from there.

He even mentions that taking in carbs after a workout is a good time to get the carbs in. Again, this is for those that are poor at oxidizing fat and need more than 30g of carbs per day.

Thoughts/opinions??

8135

[quote]Lions Pride 21 wrote:
alright guys, i askin for your help. Im 3 weeks into the A.D. This week I started dropping kcals to 2000. I started at 6’1, 196 pounds. I am now 192 pounds. The carb ups have been awesome actually…because I love carbs. The thing is I am lanky and not a bodybuilder, but I utilize strength training and hypertrophy training to 1. make me look buffer and 2. be a better athlete.

I want to look good for the summer and right now I don’t have clear abs but my body is overall toned. I guess that would put me at 16% I look athletic but probably skinny fat on t-man standards. I want to be leaner, but I feel so weak right now and I can see that my muscles have shrunk and my strength is WAY down. Would saying fuck it and eating excess cals in the area of 3000 make sense or be too risky with the summer coming up?[/quote]

Oh? So you want teh hawt abz?

Just kidding. So your problem is that you’re weak because you’re eating not very much, and you want to eat more, but you still want teh hawt abz?

Whats your metabolic baseline previously to being on the AD? My advice would be to eat there for a couple of weeks, usually you need more calories on the AD and this is sufficient both to maintain previous levels of performance as well as drop fat slowly and safely.

The alternative is to make sure you’re getting in an ass-ton of clean carbs during your two carb-up days. People sometimes forget that, but it’s essential for long-term success.

As to what you actually ASKED, only you can decide whether eating 3000 kcals is too risky with summer coming up. My guess, though, is that it wouldn’t get you ripped as much as you’d like as fast as you want it to.

8136

[quote]Lions Pride 21 wrote:
alright guys, i askin for your help. Im 3 weeks into the A.D. This week I started dropping kcals to 2000. I started at 6’1, 196 pounds. I am now 192 pounds. The carb ups have been awesome actually…because I love carbs. The thing is I am lanky and not a bodybuilder, but I utilize strength training and hypertrophy training to 1. make me look buffer and 2. be a better athlete.

I want to look good for the summer and right now I don’t have clear abs but my body is overall toned. I guess that would put me at 16% I look athletic but probably skinny fat on t-man standards. I want to be leaner, but I feel so weak right now and I can see that my muscles have shrunk and my strength is WAY down. Would saying fuck it and eating excess cals in the area of 3000 make sense or be too risky with the summer coming up?[/quote]

My honest opinion? Fuck the summer abs. Seriously, there are a lot of summers to come. If you skip this one summer and dedicate yourself to gaining and getting stronger, you will get a lot more impressive faster. Gain until NEXT summer and look sweet, instead of looking mediocre for this summer, and honest probably the next several summers.

my .02

8137

[quote]mattchew wrote:
bkmacky9288 wrote:

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.

I’m kind of finding that, need to go get some mixed nuts. I’m definitely not having a problem getting in more than 3000 calories… Its typical to get hungry easier while you’re in the break-in stage right? because I’m hungry an hour after eating 7 pieces of bacon and 5 eggs, then again after 12 oz of Italian sausage and some veggies, and hungry an hour later (now) after eating close to a pound burger… I hope its not like this while I’m cutting…

Does my diet look good though?[/quote]

yea id just try to fill in those empty hour slots with eating…and dont worry about being hungry…and if it bothers you that much then shoot for eating a bag of brocolli a day…keeps ya full and…you guessed it…regular :smiley:

8138

[quote]CJK wrote:
Lions Pride 21 wrote:
alright guys, i askin for your help. Im 3 weeks into the A.D. This week I started dropping kcals to 2000. I started at 6’1, 196 pounds. I am now 192 pounds. The carb ups have been awesome actually…because I love carbs. The thing is I am lanky and not a bodybuilder, but I utilize strength training and hypertrophy training to 1. make me look buffer and 2. be a better athlete.

I want to look good for the summer and right now I don’t have clear abs but my body is overall toned. I guess that would put me at 16% I look athletic but probably skinny fat on t-man standards. I want to be leaner, but I feel so weak right now and I can see that my muscles have shrunk and my strength is WAY down. Would saying fuck it and eating excess cals in the area of 3000 make sense or be too risky with the summer coming up?

My honest opinion? Fuck the summer abs. Seriously, there are a lot of summers to come. If you skip this one summer and dedicate yourself to gaining and getting stronger, you will get a lot more impressive faster. Gain until NEXT summer and look sweet, instead of looking mediocre for this summer, and honest probably the next several summers.

my .02[/quote]

Now thats just beautiful…yea fuck abs (im in the same boat btw and recently saw the light) buff the fuck up and guess what? itll be so much easier and your ‘abz’ will look sooo much ‘hawter’ with all that muscle you strove for

8139

[quote]CJK wrote:
Lions Pride 21 wrote:
alright guys, i askin for your help. Im 3 weeks into the A.D. This week I started dropping kcals to 2000. I started at 6’1, 196 pounds. I am now 192 pounds. The carb ups have been awesome actually…because I love carbs. The thing is I am lanky and not a bodybuilder, but I utilize strength training and hypertrophy training to 1. make me look buffer and 2. be a better athlete.

I want to look good for the summer and right now I don’t have clear abs but my body is overall toned. I guess that would put me at 16% I look athletic but probably skinny fat on t-man standards. I want to be leaner, but I feel so weak right now and I can see that my muscles have shrunk and my strength is WAY down. Would saying fuck it and eating excess cals in the area of 3000 make sense or be too risky with the summer coming up?

My honest opinion? Fuck the summer abs. Seriously, there are a lot of summers to come. If you skip this one summer and dedicate yourself to gaining and getting stronger, you will get a lot more impressive faster. Gain until NEXT summer and look sweet, instead of looking mediocre for this summer, and honest probably the next several summers.

my .02[/quote]

Aye. I agree. Fuck the summer abs!!

8140

Just finished day 12. I haven’t had a hard crash yet, I’ve been sleepy a few days in a row, but no crash. Workouts have been normal. I’ve double checked all my carbs/fat/protein ratio’s and I’m dead on and even under for carbs. So how do know that I’ve actually made the switch? Will Keyto sticks work?

8141

[quote]mattchew wrote:
bkmacky9288 wrote:

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.

I’m kind of finding that, need to go get some mixed nuts. I’m definitely not having a problem getting in more than 3000 calories… Its typical to get hungry easier while you’re in the break-in stage right? because I’m hungry an hour after eating 7 pieces of bacon and 5 eggs, then again after 12 oz of Italian sausage and some veggies, and hungry an hour later (now) after eating close to a pound burger… I hope its not like this while I’m cutting…

Does my diet look good though?[/quote]

I was starving my first few days on the diet, but you settle in and it become a lot easier.

8142

I posted this in the regular forum accidentally. Here it is:

Been on the diet about 6 weeks and have really leaned down. I am afraid to admit this, however, I will for the sake of doing things right.

The last two weeks have been horrible. Was out of town twice…ate shitty. Went on a mini-vacation…ate shitty. I still did my mon-tues carb ups. Basically, in the last two weeks I probably ate 6-7 “cheat meals”, not including my carb ups days. Is this enough to pull my body out of “fat burning mode”? Should I do the 12 day shift again?

The reason I ask is because I got strick on the carbs again last Wed. and felt crappy until my carb up yesterday.

Thanks