My Experience On the Anabolic Diet

Nutrition
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[quote]kasabian19 wrote:

Im 6’0 140lbs and around 8% bodyfat lookin to bulk and have research the AD throroughly wanting to give it a go!

So…140 x 18 = 2520/100 = 25.2

FAT = 25.2 x 60 = 1512/9 = 168g
PROTEIN: 25.2 X 35 = 882/4 = 220G

[/quote]

WHOA I just noticed that you are 6 foot 140 lbs… I would go higher than 2500 calories, to be honest. If you are that thin and trying to bulk, you can go as high as 3000… even just throwing caution to the wind and just eating without counting calories necessarily.

If you wanted to, you could just pound down pro+fat, just making sure to get enough fat, and just adjust accordingly. I guess its up to you. But if I were you I would either eat more than 2500 cals a day, or go CHAMPION on the carb ups.

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Here is my meal plan this far… Any constructive feedback? Is it bad to have too much peanut butter (6 grams carbs for 2 tablespoons) or too much cottage cheese?

Just kinda concerned with the carb counts in these items.

for the record “gemma” listed below is Gemma Protein. Its a pea protein from True Protein. I make a custom mix of 50% gemma, 25% casin, and 25% calcium casinate. I tend to get really bad gas with normal milk protein blends (Metabolic Drive) Gemme and Hemp dont give me these issues. I think im the only person who gets the farts from Metabolic Drive. I will still use Metabolic Drive, but i think cycling it with non dairy proteins is working for me. Whats weird is i can eat cottage cheese and yogurt, etc… with out any problems what so ever.

5"6
weight: 141

numbers below are calories.

Breakfast

1 cup 2% cottage cheese 200
1 scoop goat whey 130
1 TB Peanut Butter 100
1 TB Flaxseed 50
2x fish oils 18
1 Superfood 25
TOTAL= 498

Lunch
4 oz Ground Lamb 215
4 cups Spinach/Salsa 60
1 TB Olive Oil 135
15g Walnuts 100
2 TB Sour Cream 30
2x fish oils 18
TOTAL= 558

Shake
2/3 cup Whole Cottage Cheese 155
1 scoop Gemma 100
1 TB Peanut Butter 90
1x Fish Oil Packet 20
1 TB Flax Oil 120
Greens + 35
TOTAL= 520

Dinner
4x Omega Eggs 240
1oz Goat Cheese 110
4 cups Spinach/Salsa 60
1/2 TB Olive Oil 67
2 TB Sour Cream 30
2x fish oils 18
TOTAL= 525

Snack
1/2 cup Whole Cottage Cheese 110
1/4 cup Ricotta 70
1 scoop Gemma 100
1 TBWhipping Cream 50
Greens + 35
2x fish oils 18
TOTAL= 383

GRAND TOTAL 2484

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Does anyone know if advil or any medicine has carbs??

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[quote]ronaldo7 wrote:
Does anyone know if advil or any medicine has carbs??[/quote]

I stick to pills… I am sure those are safe. Any liquid meds I would stay away from tho. Even though liquid NyQuil tastes like ass on a stick, I am sure it has some hella sugar in it.

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[quote]CJK wrote:
ronaldo7 wrote:
Does anyone know if advil or any medicine has carbs??

I stick to pills… I am sure those are safe. Any liquid meds I would stay away from tho. Even though liquid NyQuil tastes like ass on a stick, I am sure it has some hella sugar in it. [/quote]

Yes, I only take pills anyways…I want to take motrin because I’ve had a headache for a few days now from my leg day and havent being able to lift…it sucks

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Pop some xtra strength Excedrin… that shit is the real deal. Although don’t take it at night because its got some mad caffeine in it. I am sure Motrin is fine though.

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I saw some questions about what AD’ers eat, I posted some a food log on my blog a while back.

Here’s what I eat when I’m on the wagon:

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haha, ill take anything that doesnt have carbs man… I want to be able to lift…

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[quote]Justin Negrete wrote:
Here is my meal plan this far… Any constructive feedback? Is it bad to have too much peanut butter (6 grams carbs for 2 tablespoons) or too much cottage cheese?

Just kinda concerned with the carb counts in these items.

for the record “gemma” listed below is Gemma Protein. Its a pea protein from True Protein. I make a custom mix of 50% gemma, 25% casin, and 25% calcium casinate. I tend to get really bad gas with normal milk protein blends (Metabolic Drive) Gemme and Hemp dont give me these issues. I think im the only person who gets the farts from Metabolic Drive. I will still use MD, but i think cycling it with non dairy proteins is working for me. Whats weird is i can eat cottage cheese and yogurt, etc… with out any problems what so ever.
[/quote]

As for the peanut butter, I have no idea if its “bad”. I’m sure there are people that eat that stuff like theres no tomorrow and are fine. I used to use peanut butter in all my protein shakes, but now I tend to go for flax seed and olive oil. I just feel better on flax/olive oil than peanut butter.

Proteins can be weird. Some proteins I get gas, others I don’t. I have heard that the Gemma protein has a good amino profile. Good choice :slight_smile:

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[quote]HouseOfAtlas wrote:
Justin Negrete wrote:
Here is my meal plan this far… Any constructive feedback? Is it bad to have too much peanut butter (6 grams carbs for 2 tablespoons) or too much cottage cheese?

Just kinda concerned with the carb counts in these items.

for the record “gemma” listed below is Gemma Protein. Its a pea protein from True Protein. I make a custom mix of 50% gemma, 25% casin, and 25% calcium casinate. I tend to get really bad gas with normal milk protein blends (Metabolic Drive) Gemme and Hemp dont give me these issues. I think im the only person who gets the farts from Metabolic Drive. I will still use MD, but i think cycling it with non dairy proteins is working for me. Whats weird is i can eat cottage cheese and yogurt, etc… with out any problems what so ever.

As for the peanut butter, I have no idea if its “bad” or too much cottage cheese. I’m sure there are people that eat that stuff like theres no tomorrow and are fine. I used to use peanut butter in all my protein shakes, but now I tend to go for flax seed and olive oil. I just feel better on flax/olive oil than peanut butter.

Proteins can be weird. Some proteins I get gas, others I don’t. I have heard that the Gemma protein has a good amino profile. Good choice :)[/quote]

So by feeling better you mean you just have more energy?

Yeah the Gemma is working out really good, and the addition of the casin makes it slower digesting. The nutrition label says it has under 1g carb per serving (but i think that might be the casin)

The Hemp protein is good, but its a little nuttier tasting. But its a good contrast to the gemma, which is very smooth and creamy. It has a subtle, clean taste. To get a really creamy snack i like to mix the gemma with ricotta. Throw in some flax seeds and olive oil, makes for a perfect AD bedtime snack, or post workout snack. =)

I find that i am very hungry on a low carb day, like right now. Anyone else have something similar, you usually hear of people getting constipated/diahrea.

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[quote]mattchew wrote:
Otep wrote:

You’re 210lbs, right? which means that, unless my math is off, you should be eating close to (210 x 18 =) 3800 kcal.

I think it would be more effective if you ate closer to 3800 kcals. That also might help with the… insatiableness.

Okay, we’re misunderstanding each other…

Currently I’m eating about 4500 kcal a day, and will be eating probably at least 4000 the rest of the week. Even with all this food I’m super hungry a lot, so I’ve been eating a ton of salads and some jell-o.

Next week I’m going into my cutting phase. You said you thought that a wave wouldn’t be as effective for me because I don’t have much experience, so I meant 2500ish per day rather than the waving of calories. Although I guess I should be eating more like 2800 (my desired 185lbs x 15kcal)? That would definitely make planning my meals easier…

I also think I might be shifting… I woke up and had about a pound of 20% hamburger… Then about 1 I was hungry and had a couple Italian sausage, but about 3 I just started feeling really tired and pretty blah, and have felt like that, I’m kind of hungry but I just don’t feel like eating, I had some olive oil in some whipped cream and then some jell-o, not sure if it might just be a crappy day though?[/quote]

Nice… That is some man-calories right there…
Gotcha. Thanks for clearing that up.
It’s weird that you’re still hungry. I eat that much and I sometimes forget to eat. And I’m a bit heavier than you.

I just started a cut, doing pretty much the same thing. Figured out a daily meal plan that hits my target kcal allotment with enough protein, and then just eat it every day. Figured it’s easier than waving kcals, although I hear some good things about intermittent fasting.

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Hi all, this is my first post. I’m in day 9 of the AD and things have been going well. I love meat, fish, cheese and eggs so it’s been easy for me.

One question I do have is about the ‘shift’ everyone keeps talking about. I don’t think I’ve had it yet. The only time I felt rough was on day three, when I felt a bit dizzy, tired and generally urgh. But surely that was too soon?

I’ve been very careful about what I’ve been eating. I’m positive I haven’t been over 20g of carbs each day.

Should I be worried about this lack of a noticeable shift?

As for the diet, it’s been great so far. I’m down 4lbs (early days I know), feel tight and have had plenty of energy. Looking forward to my first carb-up on Saturday though!!!

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[quote]Justin Negrete wrote:
So by feeling better you mean you just have more energy?..

…I find that i am very hungry on a low carb day, like right now. Anyone else have something similar, you usually hear of people getting constipated/diahrea.[/quote]

I wouldn’t say I have alot more energy, but I feel better overall. Its hard to explain LOL! I prefer eating raw sunflower seeds over peanut butter. I know sunflower seeds are very good nutritionally and maybe even better than peanut butter, so maybe thats why.

I am also very hungry on this diet. If I didn’t eat a bunch of spinach, I could probably eat all day. Plus, eating egg whites and the yolk fills me up. By the 20th egg of the day, I’m pretty much sick of them, so with that thought, I don’t feel hungry LOL!

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­Well…I’m back on the wagon (after almost 2 yeard of following Berardi’s Precision Nutrition). I love this diet!

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[quote]appro wrote:
Hi all, this is my first post. I’m in day 9 of the AD and things have been going well. I love meat, fish, cheese and eggs so it’s been easy for me.

One question I do have is about the ‘shift’ everyone keeps talking about. I don’t think I’ve had it yet. The only time I felt rough was on day three, when I felt a bit dizzy, tired and generally urgh. But surely that was too soon?

I’ve been very careful about what I’ve been eating. I’m positive I haven’t been over 20g of carbs each day.

Should I be worried about this lack of a noticeable shift?

As for the diet, it’s been great so far. I’m down 4lbs (early days I know), feel tight and have had plenty of energy. Looking forward to my first carb-up on Saturday though!!![/quote]

Depending on the person, that could be all you feel. Go ahead and do the full induction period though.

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[quote]Otep wrote:

Nice… That is some man-calories right there…
Gotcha. Thanks for clearing that up.
It’s weird that you’re still hungry. I eat that much and I sometimes forget to eat. And I’m a bit heavier than you.

I just started a cut, doing pretty much the same thing. Figured out a daily meal plan that hits my target kcal allotment with enough protein, and then just eat it every day. Figured it’s easier than waving kcals, although I hear some good things about intermittent fasting.[/quote]

Man-calories… I like it.

I guess the hunger is just a mix of completely changing my diet plus being 15, plus upping my activity levels… I wasn’t hungry at all really today, so I’m hoping that means I shifted, still ate about 3500 kcals. For some reason I’ve always been hungry again about an hour after eating large amounts of beef, except for today that is.

Man I wish I could run this through summer… Oh well, I can start it in August and run it til next June, hopefully gain a ton of mass while keeping the BF lowish, then be uber-swole-jacked-ripped…

3 more days until carb up numero uno!

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This morning when i woke up, i felt full of energy. I dont remember feeling that great in the morning in a long time. I think im past the induction phase of this diet. Im starting to reap the benefits. I am still a little hungry like 1.5 hours after a meal. But im drinking more water now, and eating some more spinach at meals. Ive also added more flaxseeds as well to help with the fiber and fullness.

So far so good. Im not really craving carbs at this point. Im sure by Thursday a big bowl of oats with blueberries, cinnamon, and a scoop of protein will sound mighty tasty.

Another good carb up food is rice pudding… those little cups.

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Here’s an observation: If you’re trying to maintain or gain weight, you should never be hungry. Especially if you’re trying to gain weight, it should be a chore to put down all the food you need.

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[quote]Justin Negrete wrote:
This morning when i woke up, i felt full of energy. I dont remember feeling that great in the morning in a long time. I think im past the induction phase of this diet. Im starting to reap the benefits. I am still a little hungry like 1.5 hours after a meal. But im drinking more water now, and eating some more spinach at meals. Ive also added more flaxseeds as well to help with the fiber and fullness.

So far so good. Im not really craving carbs at this point. Im sure by Thursday a big bowl of oats with blueberries, cinnamon, and a scoop of protein will sound mighty tasty.

Another good carb up food is rice pudding… those little cups.[/quote]

Do you have the grounded up flaxseed or the actual flax seed (as in the actual seeds and not grounded up). I bought the seeds before and if you don’t chew them up well, they can pass right through you and into the toilet LOL!

Also, I’m not nitpicking at you, but just reminding people that protein isn’t a big necessity on the weekends. If you take a look at spaghetti or oatmeal, it already has some protein (incomplete, I know, but I still count it). It’s not much, but on the weekends, your protein can be as low as 7% for your calorie intake. Nothing wrong with having a scoop of protein here or there, but I personally wouldn’t have a main protein source at every meal on carb up day.

Just my .02 :slight_smile:

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Recent amazing discoveries by CJK -

Provel cheese - wow. I guess its a tad more processed, but I use it as a supplement rather than a staple. Melted on ground beef with a side of spinach, damn. Very good.

Pork spare ribs in the crockpot, with a dry rub… I am stupid for not discovering this earlier. Whenever I get excited about delicacies like these I dread my carb up coming.