For those who need some extra help tracking their cals, carbs and macronutrient ratios, I am a member of a great little site, Active Low Carber Forums:
Active Low-Carber Forums - Atkins Diet & Low Carb Support Message Boards?
Membership is free and you get access to their My P.L.A.N software, which is great for tracking all of the above -much better than FitDay.
Hi George thanks for the reply.
Currently on day 4 of anabolic diet, and I feel less tired than when I am on carbs - no mid day naps anymore. Personally I hate carbs, I always feel bloated, and I’m literally forcing myself to eat the bowl of pasta or rice.
I think 8 years ago I was doing the anabolic diet without realising as I never could eat anything non meaty.
My plan of attack on the anabolic diet is to do 8 weeks of eating the same shit over and over, and being very strict. After the 8 weeks I will get another blood profile test, to determine my cholestrol, blood pressure and so forth.
I think If I vary my food too much, it will be hard to isolate the problem. I reckon once I fully adapt then I can be a bit more flexible.
Currently I have 2000mg of EPA via fish oil
3-4 table spoons of olive oil
60g of almonds and walnuts.
30% saturated fat from fat
I’m hoping that should be sufficient in countering the saturated fat.
Yeah I really hoping this works, because my mom has diabetes and I heard this can aid with it. I guess I’m the guinnea pig.
Hello, I’ve been on AD for 2 months with a 5x5 routine and i’ve seen great results, but i’d like to change things. I wanted to ask you if you think that the 20 reps squat routine is a good idea on the anabolic diet? Or would it be too strenuous? Thanks in advance
[quote]andyr wrote:
Hi George thanks for the reply.
Currently on day 4 of anabolic diet, and I feel less tired than when I am on carbs - no mid day naps anymore. Personally I hate carbs, I always feel bloated, and I’m literally forcing myself to eat the bowl of pasta or rice.
I think 8 years ago I was doing the anabolic diet without realising as I never could eat anything non meaty.
My plan of attack on the anabolic diet is to do 8 weeks of eating the same shit over and over, and being very strict. After the 8 weeks I will get another blood profile test, to determine my cholestrol, blood pressure and so forth.
I think If I vary my food too much, it will be hard to isolate the problem. I reckon once I fully adapt then I can be a bit more flexible.
Currently I have 2000mg of EPA via fish oil
3-4 table spoons of olive oil
60g of almonds and walnuts.
30% saturated fat from fat
I’m hoping that should be sufficient in countering the saturated fat.
Yeah I really hoping this works, because my mom has diabetes and I heard this can aid with it. I guess I’m the guinnea pig.
[/quote]
Hey Andy,
Did you mention any specific problem? Cholesterol? Or are you refering to the bloating from eating carbs?
My total cholesterol was 139, triglycerides 120 before even starting the AD, no idea what they are now, but probably the same.
I can tell you one thing with the carbs: Now that I’m back to eating them this week (no longer on the AD), I AM more tired during the day! That is as plain as black and white. I think I need a happy medium, that is, cut back on the fruit a little, and avoid high GI fruit. I had some watermelon yesterday (about the worst GI offender), and I was ready for a nap 1/2 hour later.
The AD to me is a very scientific and precice way to control insulin, and if you’re strict, you’ll do well on it. I’m not that strict:), but I’ll still use some of the principles when not on the AD (easy on the non-vegetable carbs, more fats).
George
My $0.02:
During my first run on the AD I was grinding WAY too hard on macro %'s and not focusing on just getting AD friendly foods. Like George, this is ultimately why I dropped it.
However, when I realized that I FELT better keep CHO low I knew I needed to simplify things. For those who want to utilize the AD and don’t want to count calories, try to just follow these rules:
- Eat 5-6 times a day.
- Utilize a protein source with a little bit of fat (e.g. red meat; whole eggs; bone-in check breasts, legs, or drums; tuna w/ tbs. of olive oil) about the size of your open hand or fist. ###
- Eat green veggies three times a day (an amount that fits in your hands cupped together will be fine).
- If you need more calories, add fat (i.e. olive oil or butter) to your veggies.
- Don’t overanalyze your carb-ups. Eat what you want, but only until you feel satisfied. When you’re hungry, eat again. %%%
- If you can’t get one of the listed protein sources, 3-4 pieces of string cheese will suffice as a snack and get you to your next meal.
%%% - IMHO, a two-day carb-up is too long. I learned that I like to push calories during my carb-up, so I keep it to one day. Others (like Ovalpine when he was on the AD) noticed the same thing. Body composition is much, much better with this change and I have seen NO drop in performance or sluggishness at the end of the week.
In closing, I think this diet is deceptively simple. I think if people who are crunching numbers too much follow these five simple rules, results will improve and there will not need to be such an intense focus on the nitty-gritty aspects of the diet. If you’re training hard, adherence to these rules can take you to any goal (muscle gain or fat loss).
-Zed
[quote]zed962 wrote:
My $0.02:
During my first run on the AD I was grinding WAY too hard on macro %'s and not focusing on just getting AD friendly foods. Like George, this is ultimately why I dropped it.
However, when I realized that I FELT better keep CHO low I knew I needed to simplify things. For those who want to utilize the AD and don’t want to count calories, try to just follow these rules:
- Eat 5-6 times a day.
- Utilize a protein source with a little bit of fat (e.g. red meat; whole eggs; bone-in check breasts, legs, or drums; tuna w/ tbs. of olive oil) about the size of your open hand or fist. ###
- Eat green veggies three times a day (an amount that fits in your hands cupped together will be fine).
- If you need more calories, add fat (i.e. olive oil or butter) to your veggies.
- Don’t overanalyze your carb-ups. Eat what you want, but only until you feel satisfied. When you’re hungry, eat again. %%%
- If you can’t get one of the listed protein sources, 3-4 pieces of string cheese will suffice as a snack and get you to your next meal.
%%% - IMHO, a two-day carb-up is too long. I learned that I like to push calories during my carb-up, so I keep it to one day. Others (like Ovalpine when he was on the AD) noticed the same thing. Body composition is much, much better with this change and I have seen NO drop in performance or sluggishness at the end of the week.
In closing, I think this diet is deceptively simple. I think if people who are crunching numbers too much follow these five simple rules, results will improve and there will not need to be such an intense focus on the nitty-gritty aspects of the diet. If you’re training hard, adherence to these rules can take you to any goal (muscle gain or fat loss).
-Zed[/quote]
Thanks Zed, that is a very good sum up. Hell, now I wonder if perhaps what I plan on doing with my diet still qualifies as the AD (though the last 3 days of increased fruit intake probably kicked me out of the fat burning mode).
I’m still getting my carbs almost exclusively from vegetables, except for an AM bowl of oatmeal. It turns out that when I eat fruit, I get tired, period. So maybe sticking to the vegetables is the key.
In case I still want to hang around with the AD, would I need to do another 12 day low carb phase before another carb up? Everything was kosher (no, not in the literal sense) until this Monday, when I decided to have carbs. So that’s about 3.5 days of higher carbs - enough to kick me out of fat-burning? The extra carbs came mostly from fruit, and about 1 potato in the last 4 days. Obviously, I haven’t made up my mind on anything:)
When I heard others here that they still have 60g of carbs PWO, it reignited my interest in staying on the AD…
The PWO is one of my main reasons - I like carbs in there.
But no matter what, I now know that lower carbs are better for me, whether ultra low or moderate. Just not high.
George
I forgot one rule…
- Get at least 2-3 grams of EPA/DHA per day (this should probably be right under #2.
-Zed
Average Calories
grams cals %total
Total: 3836
Fat: 296 2662 70%
Sat: 88 792 21%
Poly: 45 401 11%
Mono: 73 661 17%
Carbs: 65 258 7%
Fiber: 1 0 0%
Protein: 218 874 23%
Alcohol: 0 1 0%
I have been averaging 65g a day…but then again alot of the times it was in controlling my blood sugar that it go high…most days in the mid 40’s…also my cal intake is very high as well 4900 a day which I am not hitting…
George,
In your case, keep the carbs low from now until next Sunday and then have a one-day carb-up. Then go low carbs until you get to your usual start day for the carb-up (whichever weekend day that might be).
Regarding your post-workout meal, go home and have a regular meal. I’ll go home after training and have four eggs (add cheese if I feel like it), then I wait two or three hours and eat again. I used to do a lot of mental stroking over pre and post-workout nutrtition. Since ditching the shakes and just getting another whole-food meal while focusing on getting the entire diet dialed in, I’ve seen improvements in body composition and performance. I think if someone’s OVERALL diet is sound and CONSISTENT, then the results will be there.
Any more questions, feel free to ask.
-Zed
[quote]zed962 wrote:
George,
In your case, keep the carbs low from now until next Sunday and then have a one-day carb-up. Then go low carbs until you get to your usual start day for the carb-up (whichever weekend day that might be).
Regarding your post-workout meal, go home and have a regular meal. I’ll go home after training and have four eggs (add cheese if I feel like it), then I wait two or three hours and eat again. I used to do a lot of mental stroking over pre and post-workout nutrtition. Since ditching the shakes and just getting another whole-food meal while focusing on getting the entire diet dialed in, I’ve seen improvements in body composition and performance. I think if someone’s OVERALL diet is sound and CONSISTENT, then the results will be there.
Any more questions, feel free to ask.
-Zed[/quote]
Thanks, I will consider that. Decisions decisions…
I agree with you entirely on the whole foods vs. shakes. Shakes are a necessity for me (250+ bodyweight), but I like to keep them to a minimum - real solid food has always worked better for me. I made my biggest gains in strength when hitting a steakhouse after lifting (or Taco Bell, or KFC…)
Oh I just meant I have trouble eating rice/pasta I get too full too easy. With the Anabolic Diet this is like my dream, and much easier to bulk.
Currently on Day 5 of AD, and feel great 7 more days until my first carb up.
I bought a whole bunch of 5-10g fat mince beef which I will be eating and 500g of maasdam swiss cheese (great way to add calories).
Does anyone know why when you buy a whole chicken, the nutrition data says like it has like 20 carbs. Where do the 20 carbs come from!?!?
Also I can basically eat any cheese right. The markets I go to have no labels.
Do only the low fat cheeses have carbs, full fat cheeses are reasonably safe right per 100g.
I agree with the other post, in that I think some people have got a bit overboard with the fatty meats. I reckon if I buy 5-6g fat meat, its most likely going to be 10g anyway.
I’ve restarted the AD.
I’m on day 5, the level of satiety I get from eating such high fat/protein foods is making it hard to eat enough.
Still working on coming up with decent recipes so I don’t gag at meals.
[quote]andyr wrote:
Does anyone know why when you buy a whole chicken, the nutrition data says like it has like 20 carbs. Where do the 20 carbs come from!?!?
[/quote]
Basically there is no such thing as a “zero-carbs” food item, maybe with a few exceptions. Dr. DiPasquale mentioned this in one of his PowerliftingUSA articles, which I just recently happened to read (it was a few years old).
He is aware of this, and in order to make the diet simpler, he basically counts any food that has sub-gram amount of carbs as “0” carbs. So the initial 30g daily carb limit has a tolerance of 10grams. So practically, it’s not the end of the world if you eat 40g of carbs per day. Basically, shoot for 30 or less, and you’ll probably end up with like 35 or so. Kinda like I have to set my clock 10 minutes ahead so that I make it on time…
That is my impression.
[quote]Ghost22 wrote:
I’ve restarted the AD.
I’m on day 5, the level of satiety I get from eating such high fat/protein foods is making it hard to eat enough.
Still working on coming up with decent recipes so I don’t gag at meals. [/quote]
I see you do strongman competitions - how has your strength been/improved on the AD - by “restarted”, you mean you were on it for a while in the past?
My strength, especially bench, went down the toilet after 3 weeks on the AD. But then again, it could have been due to losing 10-12 lbs quickly. Even if I get just a little fatter, my bench goes up:)
Cool so who else is starting the AD lifestyle, first time, or again?
Now on Day 6 of Anabolic Diet, and I’m already planning my carb up on Day 13-14. I’m gonna cook in a massive stove in bulk. The choices are either
Option 1
Cooked Organic Whole Oats (500g packet), served with Blueberries and chopped banana.
Option 2
Massive Special Fried Rice with eggs, chinese sausage, and brown rice
Option 3
Brown Spaghetti, Diced Tomatoes, and Minced Meat, Pasta Sauce.
I’m leaning towards option 1, right now lol.
Hi all, just thought i’d come out of hiding to say I’ve been using the AD with great success with the goal of competing in natural bodybuilding shows… here’s a sample menu i use during the week:
Anabolic diet- Petestyle…
Option 1:
-
Breakfast:
Bacon and eggs (cook bacon first then drain excess fat and use bacon fat left over to fry eggs in…
2 tablespoons ground flaxseed and 5 fish oil capsules
1 serving greens plus -
Snack if hungry:
celery sticks and natural peanut butter -
Lunch:
buffalo burger patties with full fat melted cheddar cheese topped with fresh tomato slices and lettuce, mustard and FULL FAT NO CARB mayonnaise… OR avocado guacamole and fresh salsa… -
Snack if hungry:
handful of macadamia nuts or brazil nuts -
Dinner:
thick rib eye steak or whatever u like with steak spice
steamed or grilled asparagus or broccoli drizzled in olive oil and spices
2 tablespoons ground flax and 5 fish oil caps
1 jamieson multivitamin -
Dessert:
1 cup sugar free jello (not the pudding)
top with fresh whipped 33% whipping cream…
Option #2:
-
Breakfast:
Johnsonville bratwurst sausage fried with onion and mushrooms
2 tablespoons ground flaxseed and 5 fish oil capsules
1 serving greens plus -
Snack if hungry:
full fat cheddar cheese sticks and 1 cup baby carrots -
Lunch:
6 eggs hard boiled and then devilled or mashed with full fat zero carb mayonnaise, chopped green onion and celery… have a whole red bell pepper with this…OR mix a can of turkey with mayo if u dont like eggs… -
Snack if hungry:
low carb pepperoni (1 gram or less carbs per stick) -
Dinner:
greek salad with tomato, onion, olives, feta cheese, cucumber, green pepper, and olive oil and greek seasoning…
fried pork chops are good…
2 tablespoons ground flax and 5 fish oil caps…
1 jamieson multivitamin…
On the weekends I try to hit 10,000 calories in total for sat and sun, and I’ve managed to bulk up to 211 lbs at 9% by caliper reading so far… when I diet down, I simply carb up on sunday only and try to hit 6,000 calories to start… I hope I can learn more from this thread and help out anyone just starting up…
Quick question on the very slim chance it hasn’t been answered yet (yes I am reading this thread from the beginning, but it’s going to take a while so humor me)
I just finished my first carb-up, got saturday and half of today down before it felt like a good time to stop. So I’m quite new to the anabolic lifestyle and only moderately new in terms of getting my workouts lifting.
My question is this: I’m looking to start varying my daily cals but keeping flush with a weekly amount (about 3500/day is my ideal maintenance with maybe a little bit of gain - this is a lot more than I was consuming before on a moderate-carb diet).
My workout consists of the ever-famed Squats&Milk program. So can someone offer advice on which days would be best for the higher-cal feedings? My workouts are m, w, f.
I’m not certain whether eating more on a rest day or a lifting day would reap the most benefit here…
(certainly I’ll be consuming enough cals before and after my 40 min torture sessions)
Another thing I’m very slightly concerned about (but watching very closely) is my waistline. I seem to have put on a little girth since starting although for some reason my scale tells me my bf is right at 19.6 where it was when I started. Any thoughts?
[quote]Galen wrote:
Quick question on the very slim chance it hasn’t been answered yet (yes I am reading this thread from the beginning, but it’s going to take a while so humor me)
I just finished my first carb-up, got saturday and half of today down before it felt like a good time to stop. So I’m quite new to the anabolic lifestyle and only moderately new in terms of getting my workouts lifting.
My question is this: I’m looking to start varying my daily cals but keeping flush with a weekly amount (about 3500/day is my ideal maintenance with maybe a little bit of gain - this is a lot more than I was consuming before on a moderate-carb diet). My workout consists of the ever-famed Squats&Milk program. So can someone offer advice on which days would be best for the higher-cal feedings? My workouts are m, w, f.
I’m not certain whether eating more on a rest day or a lifting day would reap the most benefit here…
(certainly I’ll be consuming enough cals before and after my 40 min torture sessions)
Another thing I’m very slightly concerned about (but watching very closely) is my waistline. I seem to have put on a little girth since starting although for some reason my scale tells me my bf is right at 19.6 where it was when I started. Any thoughts?[/quote]
Finish your carb up the day before training your weakest bodypart. You’ll have the most energy then… sounds like you upped your calorie intake so since you have more food in your intestines, it will tend to get slightly bigger…
I have never seen a scale that accurately measured bodyfat, i recommend getting a cheap pair of accumeasure calipers and reading bodyfat that way IF you want accuracy… nothing tells the truth better than actually pinching the fat itself…
then if your abdominal pinch reading is the same as last week but your waist looks bigger, you know its the food in there and not bodyfat… hope that helps…
[quote]George700dl wrote:
I see you do strongman competitions - how has your strength been/improved on the AD - by “restarted”, you mean you were on it for a while in the past?
My strength, especially bench, went down the toilet after 3 weeks on the AD. But then again, it could have been due to losing 10-12 lbs quickly. Even if I get just a little fatter, my bench goes up:)
[/quote]
I did the AD a couple years ago, left it for a more traditional lifting diet.
So far my strength is in the crapper, but I’ve also lost 10lbs and I’m on day 7. It’s almost all water weight but still, lost weight means lost strength.
My strength gains last time I did the AD were pretty nice and I’m hoping to duplicate the results, I just can’t wait for my first carb-up.
I was on a traditional diet for my last strongman comp and I don’t have another competition until the fall so I’m playing around with things.
[quote]Galen wrote:
Quick question on the very slim chance it hasn’t been answered yet (yes I am reading this thread from the beginning, but it’s going to take a while so humor me)
I just finished my first carb-up, got saturday and half of today down before it felt like a good time to stop. So I’m quite new to the anabolic lifestyle and only moderately new in terms of getting my workouts lifting.
My question is this: I’m looking to start varying my daily cals but keeping flush with a weekly amount (about 3500/day is my ideal maintenance with maybe a little bit of gain - this is a lot more than I was consuming before on a moderate-carb diet). My workout consists of the ever-famed Squats&Milk program. So can someone offer advice on which days would be best for the higher-cal feedings? My workouts are m, w, f.
I’m not certain whether eating more on a rest day or a lifting day would reap the most benefit here…
(certainly I’ll be consuming enough cals before and after my 40 min torture sessions)
Another thing I’m very slightly concerned about (but watching very closely) is my waistline. I seem to have put on a little girth since starting although for some reason my scale tells me my bf is right at 19.6 where it was when I started. Any thoughts?[/quote]
Eat the most on the days you’re working out.
As for your waistline, who knows. You’re still new to this so just watch the mirror, watch your measurements, weight, lifts, etc.
Monitor everything for progress. If you’re not making some in at least one area then you need to re-evaluate what you’re doing.