[quote]ronaldo7 wrote:
Any of you taking HOT-ROX???..has it made a difference??..is it Ad friendly??[/quote]
Yes with an emphasis on yes.
Hey guys!
How’s everybody doing?
Just wanted to chime in and say that two carb ups per week as last meals work fine for me so far. I am on the bulking phase and will continue for the next month, then i will do the cutting for about 4-6 weeks using CW’s Real Fast Fat Loss - pretty much appeals to me.
I am staying at around 30% of protein and the rest comes from fat. My protein sources are beef, lamb, turkey, chicken, fish and eggs. Fats come from eggs and fatty meats and the majority comes from oils. Just out of curiosity, i calculated how much oil i consume. Here’s what i got from fitday log (from april 1 till today):
Olive Oil - 1626g
Pumpkin Oil - 515g
Walnut Oil - 267g
Fish oil - 213g
Grapeseed oil - 178g
Lol, am i amazed 
The cool thing is when dropping cals you don’t necessarily need to drop the amount of food yours eating…to drop fat in cutting go from reg hamburger to lean HB = Lower cals more protein and dropped fat cals…also with sausage and bacon…turkey instead of pork…lower cals same protein less fat but same amount of food…
its really cool when it comes to the cutting phase when you think about it…
I’ve been reading about protein being converted to glucose (or something along those lines) if it’s not used by the body. Is this something I should worry about? I train 4 days a week and I’m eating about 130g of protein a day (& 90-100g of fat). I’m not a big guy, so I’m worried about overdoing the protein. Any thoughts?
overdoing protein comes from a major imbalance, your body is going to some protein no matter what, on a near keyto diet it’s pretty much guaranteed.However the coversion is a very small amount, just enought to keep your blood sugar above the point of you dying, and we lower it by eating lots of fiber and a small amount of carbs each day <30gr (arn’t we nice for having thought of that!) So the answer to your question is no, don’t worry about it.
How much do you weight? 1300 cals a day is 2 meals for me and you’re eating that for 6? If your training 4 days a week and going hard bump up 500 cal each week till you hit at least 3k lol, especially if your trying to gain some mass. 1300 cal/day is for someone who ways about 76 pounds… do you measure in kilos? If so make sure you switch. Your eating like the anorexic girl who hits on me in the gym. Good luck and PM me if you need some help sorting things out or want more info on the protein-sugar conversion.
day 3…
I love bacon!
also found heavy whipped cream sweeten with a small amount of splenda… trace carbs… but a couple sprays in the mouth and i get a sick pump! I love fat!
…running on diesel… great times… ill post picks after carb up in 9 days
[quote]Tor Tor wrote:
HOLY CRAP! After a year of low carb dieting…I just got blood work done, and my cholesterol is at 410… 
[/quote]
Yikes, some people have issues with ApoE4 and these individuals are typically not suited well to high fat and/or high cholesterol diets.
Talk to your doctor about it immediately.
[quote]ovalpline wrote:
Tor Tor wrote:
HOLY CRAP! After a year of low carb dieting…I just got blood work done, and my cholesterol is at 410…
Yikes, some people have issues with ApoE4 and these individuals are typically not suited well to high fat and/or high cholesterol diets.
Talk to your doctor about it immediately.[/quote]
I hate the frick’n D word…but you’re right. First though, I want to just simply cut back on all whole eggs and see where that gets me. I seriously abuse them. First semester of school this school year I was practically forced to live off of eggs, and even though I haven’t had quite as many this current semester, I still have more than I should.
I have a mandatory blood test a month from now, so if I see little to no improvements by then, that’s when I’ll really start panicking and seek help.
isn’t high cholesterol ok …its really the ratio to good and bad cholesterol that makes the diff? I mean if the majority of that s good cholesterol…what was your LDL and VlDL?
[quote]Pugsley wrote:
isn’t high cholesterol ok …its really the ratio to good and bad cholesterol that makes the diff? I mean if the majority of that s good cholesterol…what was your LDL and VlDL?[/quote]
I actually just wrote a post about this in another thread. Yes, high cholesterol isn’t necessarily a bad thing if your HDL is ridiculously high, but 410 is ridiculously high.
And at a level like that, you’d first want to make sure you don’t have some sort of genetic variable (like an apolipoprotein E expression, in particular) that precludes the viability of a high fat and/or high cholesterol diet.
As I said in my other post, my dad (crazy health nut) has high total cholesterol, but his HDL:LDL ratio is EXCELLENT. He worries about the total cholesterol mainly because there is some atherosclerosis in the family (although only in family members who were overweight).
So, there are truly a ton of variable to consider including lifestyle, family history, blood lipid profile markers, etc. Ultimately though, one must understand that these figures (total cholesterol, etc) are all based on statistical models of risk factors, and as such, strong inference must be the deciding factor. Your doctor should always be your starting point.
I am currently on the last day of my second carb-up weekend (so I have completed three weeks of the anabolic diet so far).
I didn’t really notice a crash during the transition phase but I believe I was (and am) very careful about my carb counts. I don’t think I could have gone over 40 grams of carbs on any day and I think I was closer to 20 grams on 90% of the days in the transition phase. I have found this diet really good energy-wise and I haven’t seen my strength drop much in the gym, although I notice that my recovery time is a little slower.
I haven’t really lost any (water) weight since starting the diet but I have been taking in 3000 calories a day, which is what I was taking in on the diet before.
Now that I have had two carb-up weekends, I plan to begin cutting from 200lbs (current) down to 180lbs by zigzagging my calories over the week to ensure an average of 2500 calories a day.
A typical day’s diet for me at 3000 calories goes like this:
Meal 1
A shake consisting of 500mls water, 10 ice cubes, 3 raw eggs, 1 scoop Dymatize ISO 100, 1 TBSP natural peanut butter, 1 TBSP Olive Oil, 1 TBSP Flaxseeds
732cals 5 carbs 52 pro 44 fat
Meal 2
1 TBSP Olive Oil
1 TBSP Flaxseed Oil
1 TBSP natural peanut butter
420 cals 4 carbs 30 pro 25 fat
Meal 3
Steak or pork fillet (approx 200 grams)
Spinach
1 TBSP Olive Oil
450 cals 2 carbs 40 pro 35 fat
Meal 4
1 TBSP Olive Oil
1 TBSP Flaxseed Oil
1 TBSP natural peanut butter
420 cals 4 carbs 30 pro 25 fat
Meal 5
Steak fillet or 4-egg omelette
Spinach
1 TBSP Olive Oil
450 cals 2 carbs 40 pro 35 fat
Pre-workout - 4 BCAA tablets
Meal 7 - Post Workout
4 BCAA tablets
50 Ml thick cream
1 scoop Dymatize Iso 100
1 TBSP Olive Oil
436 cals 3 carbs 25 pro 33 fat
I have been doing the above consistently for the last three weeks and haven’t felt the need for variation. In the future, for my lower cal days I just plan on knocking out the flaxseed oil as I am also taking 10-20 fish oil caps a day in addition to the above.
In terms of supplements, I will be using creatine, HOT-ROX, ZMA, Z-12 and a multivitamin
Hopefully this diet works for cutting!
Guys, I am 6’2" currently 235 lbs hoping to get down to 210lbs for summer. I am not happy about starting out at 18xBW for starting calories. In previous threads people have advised 12xBW for fat loss. Would I be ok to start at that or maybe 15xBW and see how it goes from there? Just some advice please, there seems to be so many people dialled in on here!
What happens if you eat carbs for like 3 days??..will you go back to burning carbs instead of fat as primary fuel??..would it be necessary to do the 12 day intro again?
[quote]ironjoe wrote:
overdoing protein comes from a major imbalance, your body is going to some protein no matter what, on a near keyto diet it’s pretty much guaranteed.However the coversion is a very small amount, just enought to keep your blood sugar above the point of you dying, and we lower it by eating lots of fiber and a small amount of carbs each day <30gr (arn’t we nice for having thought of that!) So the answer to your question is no, don’t worry about it.
How much do you weight? 1300 cals a day is 2 meals for me and you’re eating that for 6? If your training 4 days a week and going hard bump up 500 cal each week till you hit at least 3k lol, especially if your trying to gain some mass. 1300 cal/day is for someone who ways about 76 pounds… do you measure in kilos? If so make sure you switch. Your eating like the anorexic girl who hits on me in the gym. Good luck and PM me if you need some help sorting things out or want more info on the protein-sugar conversion.[/quote]
I’m eating about 2000 cals a day. I’m cutting at the moment. Currently losing 2lbs a week, so it seems the right amount. Once I’m down to a bf % i’m happy with i’ll start to bulk and add 500 cals a day each week and see what difference it makes. Cheers for the info.
Good bye AD…
Well I gave the AD a fair chance, and it is a fine diet, but it’s not for me. I did drop some fat, but for me it is too hard to come up with creative food choices for the weekdays. And I absolutely hate not being able to slam a nice 100g or so of carbs in my post workout meals.
My strength also went down on the AD, and that is what I dislike the most. So I’m going back to what I was doing for years and what brought me good results.
I guess the main reason why I’m ending my relationship with the AD is that I failed to notice any Earth-shattering effects. In other words, 3-4 weeks into it, I was not starting to “feel very, very good” as Dr. DiPasquale wrote in the book. I feel fine, but not any more fine that I felt before I started the AD. And although I feel an increase in well being for a few days after a carb-up, I sort of like that same feeling when I eat carbs 7 days a week:)
I will still be careful about my carbs, as I believe that other than PWO, high GI is junk in any case, but I like having carbs regularly, not saving them for “special” 2 days, as I don’t believe in working on a 7 day schedule.
And by the way, an alternative to the anabolic diet does not have to be “high carb, low fat”. Why not high protein, highER carbs, moderate fat? Fat is important, and I’m not afraid of it.
My tendency is to stay skinny (I started off as an ectomorph, but powerlifting turned me into a meso), and I handle carbs pretty well.
Still, the anabolic diet is VERY cool and I love the science behind it, and I wish everyone good luck, I’ll still check out the forum from time to time. But nobody is going to stop me from eating fruit during the week…
George
[quote]George700dl wrote:
Good bye AD…
Well I gave the AD a fair chance, and it is a fine diet, but it’s not for me. I did drop some fat, but for me it is too hard to come up with creative food choices for the weekdays. And I absolutely hate not being able to slam a nice 100g or so of carbs in my post workout meals.
My strength also went down on the AD, and that is what I dislike the most. So I’m going back to what I was doing for years and what brought me good results.
I guess the main reason why I’m ending my relationship with the AD is that I failed to notice any Earth-shattering effects. In other words, 3-4 weeks into it, I was not starting to “feel very, very good” as Dr. DiPasquale wrote in the book. I feel fine, but not any more fine that I felt before I started the AD. And although I feel an increase in well being for a few days after a carb-up, I sort of like that same feeling when I eat carbs 7 days a week:)
I will still be careful about my carbs, as I believe that other than PWO, high GI is junk in any case, but I like having carbs regularly, not saving them for “special” 2 days, as I don’t believe in working on a 7 day schedule.
And by the way, an alternative to the anabolic diet does not have to be “high carb, low fat”. Why not high protein, highER carbs, moderate fat? Fat is important, and I’m not afraid of it.
My tendency is to stay skinny (I started off as an ectomorph, but powerlifting turned me into a meso), and I handle carbs pretty well.
Still, the anabolic diet is VERY cool and I love the science behind it, and I wish everyone good luck, I’ll still check out the forum from time to time. But nobody is going to stop me from eating fruit during the week…
George
[/quote]
Good luck man. Just like you, I will be dropping the AD once I finish losing some fat I gained while injured. I been on this diet for about 3 months and love it but most of the time the carb-ups get out of hand. Once lean enough I will start my mass phase following the dietary guidelines of John Berardi which basically tells you to time your carbs to post-workout and some meals after your workout.
I went into a mass phase about a month ago but got injured. I had my mind set on gaining mass with the AD but maybe just maybe my injury happened for a reason. I was seeing good strength gains but after searching around I came to the conclusion that to gain mass an insulin spike is very beneficial and as long as the carbs are taken around your workout the fat gain will be minimum just like on the AD.
For those of you who want to lose body fat, the AD is perfect as long as your carb-ups don’t get out of control. Last weekend for example I ate carbs for 3 days. I’m not saying everyone does this but for me is hard to stay in control.
My next carb-load will consist of 3 meals high carbs(last 3 of the day). The rest will be high protein with veggies. I will post the results on the up-coming carb load.
In conclusion, this won’t be the last time I use the AD simply because it’s phenomenal for fat-loss. As for gaining mass, my opinion is almost worthless since I don’t have experience with a mass phase while on the AD (or any other diet).
[quote]George700dl wrote:
Good bye AD…
Well I gave the AD a fair chance, and it is a fine diet, but it’s not for me. I did drop some fat, but for me it is too hard to come up with creative food choices for the weekdays. And I absolutely hate not being able to slam a nice 100g or so of carbs in my post workout meals.
My strength also went down on the AD, and that is what I dislike the most. So I’m going back to what I was doing for years and what brought me good results.
I guess the main reason why I’m ending my relationship with the AD is that I failed to notice any Earth-shattering effects. In other words, 3-4 weeks into it, I was not starting to “feel very, very good” as Dr. DiPasquale wrote in the book. I feel fine, but not any more fine that I felt before I started the AD. And although I feel an increase in well being for a few days after a carb-up, I sort of like that same feeling when I eat carbs 7 days a week:)
I will still be careful about my carbs, as I believe that other than PWO, high GI is junk in any case, but I like having carbs regularly, not saving them for “special” 2 days, as I don’t believe in working on a 7 day schedule.
And by the way, an alternative to the anabolic diet does not have to be “high carb, low fat”. Why not high protein, highER carbs, moderate fat? Fat is important, and I’m not afraid of it.
My tendency is to stay skinny (I started off as an ectomorph, but powerlifting turned me into a meso), and I handle carbs pretty well.
Still, the anabolic diet is VERY cool and I love the science behind it, and I wish everyone good luck, I’ll still check out the forum from time to time. But nobody is going to stop me from eating fruit during the week…
George
[/quote]
Well, despite what I implied in another thread, no diet is suitable for everyone. Especially guys who are naturally leaner, can do and need more carbs. At least you gave it an honest go and hopefully learned some.
The only thing I’d add is that you can probably go ahead and do carbs post workout. I use about 50-60 grams after workout along with 2-300mg of R-ala and 20mg vanadyl sulfate and it doesn’t seem to have any negative effects, but I only do that post workout.
I have this pet theory that it’s “time under the curve” that causes the problem, so using pwo carbs shouldn’t be a problem because they get in and get out before you can cause too many problems.
[quote]ronaldo7 wrote:
Good luck man. Just like you, I will be dropping the AD once I finish losing some fat I gained while injured. I been on this diet for about 3 months and love it but most of the time the carb-ups get out of hand. Once lean enough I will start my mass phase following the dietary guidelines of John Berardi which basically tells you to time your carbs to post-workout and some meals after your workout.
I went into a mass phase about a month ago but got injured. I had my mind set on gaining mass with the AD but maybe just maybe my injury happened for a reason. I was seeing good strength gains but after searching around I came to the conclusion that to gain mass an insulin spike is very beneficial and as long as the carbs are taken around your workout the fat gain will be minimum just like on the AD.
For those of you who want to lose body fat, the AD is perfect as long as your carb-ups don’t get out of control. Last weekend for example I ate carbs for 3 days. I’m not saying everyone does this but for me is hard to stay in control.
My next carb-load will consist of 3 meals high carbs(last 3 of the day). The rest will be high protein with veggies. I will post the results on the up-coming carb load.
In conclusion, this won’t be the last time I use the AD simply because it’s phenomenal for fat-loss. As for gaining mass, my opinion is almost worthless since I don’t have experience with a mass phase while on the AD (or any other diet). [/quote]
Thanks man, good luck to you as well. The reason for me going on this diet wasn’t trying to lose fat, I wanted to see if there are better ways to eat, and how it would effect me. Like I said, nothing earth-shattering, and the cost was too high (in terms of worrying about getting enough fat in me, worrying about a piece of broccoli getting me over my carb limit, etc).
I like John Berardi’s take on things, and I basically follow his 7 guidelines. By the way, those 7 guidelines overlap Dr. Hatfield’s (“Dr. Squat”) guidelines for eating, so they’re nothing new to me. I’m not big on counting calories (and I don’t think anyone can be really very accurate about calories anyway). I like the idea of eating complete foods, eating good carbs with every meal (vegetable and fruit), and saving higher GI carbs exclusivelly for post-workout.
I do know a thing or 2 about gaining mass, as I went from 155 lbs at the age of 19 to my heaviest at 285 a few years ago (so that’s about 130 lbs gained over 12 years or so).
Not all of it was good eating, but it got the job done:) Basically when I was younger I ate everything, and in large portions, and often. I don’t do that anymore obviously, but it had its place at the time.
Later
Hi all.
I’ve been following this thread for awhile now, and I am up to page 73, and currently on Day 3 of the Anabolic Diet.
I have read the book, reread this thread, and I hope you can help me with some of my questions.
They are as listed below:
-
I’ve read that during maintenance or start up you should be eating roughly 18 x your weight in pounds, a day. For example, I weigh 170 lbs, so I should be eating 3000 calories each day. However on carb loads day, I have noticed people in this thread eating in excess of this. Say 5000-6000 calories on Saturday and Sunday. I’ve read the book a few times and I can’t find where it says eat more on carb load day. Should I stick to 3000 calories, or try to eat more. If I eat more on carb load days do I need to reduce the calories on non carb up days?
-
The Anabolic Diet book suggests you have
30-35% protein, 50-60% fat, 5-8% carbs on non carb load days.
I’ve been looking at other peoples sample menus on this thread, and noticed they are having more fat than recommended, say 70% ish.
Is there a reason for this? Using my weight, I should be eating
0.30 x 3000 = 900 calories = 225g of protein
If I want to achieve 30% macro. However I’ve noticed some people that are a LOT bigger than me eating only 240g of protein, which is no where near the recommended 30% protein. Why didn’t the book recommend 25-35% protein, it seems a lot of people are having under 30% protein and more fat.
- I’m a bit confused about partitioning the fats. Again using my numbers
0.60 x 3000 = 1800 calories = 200 grams of fat
How much MUFA, SFA, PUFA should I partition this. I “think” i read DH
say
MUFA/SFA/PUFA 50%/20%/30%
But in the Metabolic diet book, I think the doctor says 25% monounsaturated fats, and the rest for 75%.
Then again I read someone else say divide them evenly. I’m confused!
- Currently for PWO I have 1.5 scoop whey with some cheese and nuts. Can I add 5g creatine to this, or is it really not beneficial on this type of diet?
Sorry about the long thread. Thank u for your time.
[quote]andyr wrote:
Sorry about the long thread. Thank u for your time.
[/quote]
Although I’m no longer on this diet, I will chime in, because your questions are very valid.
Creatine monohydrate is fair game on the AD, as long as you’re careful about what else is going down with the creatine (sugar and other crap companies put in their formulas). I stick to the regular creatine powder, the kind that tastes like sand between your teeth. While on the AD, I took it with just water - yum yum…
Your questions about the # calories, the percentage of fat vs protein, etc, are the EXACT reason why I’m no longer doing this diet. Some people can do this very well, but I can’t. I have a hard time keeping track of the # of grams of this or that, and forget about counting calories. On the AD, I was comforted by what Dr. DiPasquale said for the initial few weeks - don’t worry too much about calories, just simply make sure you replace your daily carbs with fat. And to make it simpler, if your diet is based on meat (read: red meat), you’re moreless ensuring the correct ratio of protein-to-fat. Basically meat is the staple to this diet.
So good luck and please don’t let my laziness discourage you from the anabolic diet:)
George