My Experience On the Anabolic Diet

Nutrition
8403

[quote]Peteman wrote:
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:

  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

  2. Snack if hungry:
    celery sticks and natural peanut butter

  3. 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…

  4. Snack if hungry:
    handful of macadamia nuts or brazil nuts

  5. 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

  6. Dessert:
    1 cup sugar free jello (not the pudding)
    top with fresh whipped 33% whipping cream…

Option #2:

  1. Breakfast:
    Johnsonville bratwurst sausage fried with onion and mushrooms
    2 tablespoons ground flaxseed and 5 fish oil capsules
    1 serving greens plus

  2. Snack if hungry:
    full fat cheddar cheese sticks and 1 cup baby carrots

  3. 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…

  4. Snack if hungry:
    low carb pepperoni (1 gram or less carbs per stick)

  5. 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…[/quote]

That’s a good lookin’ menu. Pretty similar to mine, actually.

That’s an interesting idea for the weekends. I never thought about shooting for a total caloric amount. Care to expound?

8404

Thanks guys. I’m still planning on sticking this out for at least six weeks before I even consider re-evaluating - just getting feedback as I go :slight_smile:

Pete - I’ll look into getting the calipers. Although they are cheap, the AD is making my cash super tight at the moment but the calipers are definitely on my list.

My scale as far as I know is okay at measuring bodyfat - my mother uses it regularly and it comes up almost dead-on what her doc tells her. I do agree with the pinching method more though. Something about measuring bodyfat through the feet that I still don’t completely trust even though it’s all I’ve got to go on at the moment.

Fortunately I don’t have to worry much about the weakest bodypart thing since it’s 20rep squats, wide chins, dips and bench for each workout and the squats at the beginning are by far the worst of it.

Ghost - Thanks. I’m definitely seeing progress in strength (weights are actually going up each day!) and size since starting the AD as well as very consistent energy (with the exception of the day and a half before my first carb up. My lifts made no gains that day).

I’ll post my progress as more develops. Can’t wait to see what the lifts are like tomorrow!:slight_smile:

8405

Just completed week 2 carb up tonight. I am on the standard 5day/weekend carb up. Im keeping roughly the same kcals on both weekday and weekends. My target is 2500 (im 140lbs) Menu is as follows. Some of these meals vary slightly, but they generally stay the same.

Notes on experience thus far. Week1 was rough, cloudy and felt weak. I adjusted to the diet quite well. i find that im hungry during the weekdays, mid day… might have to increase something. Im not really looking to bulk, i just want to try something new (with all of the promises this diet has made, i needed to experiment) My energy during the week seems to be increased, and i definitely dont feel the carb bloat, i know that if im tired during the week, its because of a hard training session (im currently working with Charles Staley)

Breakfast
2 TBS Whipping Cream 100
1 scoop goat whey 130
1 TB Flax Oil 120
1 TB Flaxseed 50
3x fish oils 27
Guar Gum
TOTAL= 427

Lunch
4 oz Ground Lamb 215
4 cups Spinach 40
1 TB Olive Oil 135
15g Walnuts 100
1 TB Sour Cream 15
3x fish oils 18
TOTAL= 523

Shake
2 TBS Whipping Cream 100
1 scoop Gemma 100
1/4 cup Almonds 157
1x Fish Oil Packet 20
1 TB Flax Oil 120
Greens + 35
TOTAL= 532

Dinner
4x Omega Eggs 240
1oz Goat Cheese 110
4 cups Spinach/Salsa 60
1 TB Olive Oil 120
1 TB Sour Cream 15
3x fish oils 27
TOTAL= 572

Snack
1 scoop Gemma 100
1 TB Whipping Cream 50
1 Tb Flaxoil 120
Greens + 35
3x fish oils 27
Guar Gum
TOTAL= 382

Weekend Carb-Loading Menu 1
Breakfast
3x toast
1 cup Yogurt 100
1 cup mixed berries 90
1 scoop hemp protein 100
1 TB Almond butter 90
TOTAL= 460

Lunch

2x flat out wraps 160
1x tuna packet 100
1/2 cup cooked Lentil 90
1/2 cup Quinoa 80
1x fruit 70
3 cups Spinach/Salsa 55

Shake
2 cups FF Yogurt 160
1 scoop Gemma 100
1 cup mixed berries 90
1/2 cup oats 157

Dinner
5oz Ground Turkey 150
1/2 cup Quinoa 80
1/2 cup cooked Lentil 90
1 cup Veggies 40
1x fruit 60
3 cups spinach 30

Snack
1 cup yogurt 80
1 scoop Gemma/Hemp 100
1 TB PB 90
1 Banana 80
Superfood serving 30
TOTAL= 380

8406

[quote]Brant_Drake wrote:
Peteman wrote:
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:

  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

  2. Snack if hungry:
    celery sticks and natural peanut butter

  3. 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…

  4. Snack if hungry:
    handful of macadamia nuts or brazil nuts

  5. 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

  6. Dessert:
    1 cup sugar free jello (not the pudding)
    top with fresh whipped 33% whipping cream…

Option #2:

  1. Breakfast:
    Johnsonville bratwurst sausage fried with onion and mushrooms
    2 tablespoons ground flaxseed and 5 fish oil capsules
    1 serving greens plus

  2. Snack if hungry:
    full fat cheddar cheese sticks and 1 cup baby carrots

  3. 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…

  4. Snack if hungry:
    low carb pepperoni (1 gram or less carbs per stick)

  5. 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…

That’s a good lookin’ menu. Pretty similar to mine, actually.

That’s an interesting idea for the weekends. I never thought about shooting for a total caloric amount. Care to expound?[/quote]

I just found that during this most recent bulking phase up to 10% bodyfat, 5000 calories each day on the weekends seemed to elicit the best growth while minimizing fat… I tried 12000 one weekend and noticed more fat gain so thats what worked for me… As long as I make the majority of my weekends good carbs, I’m happy… like whole oats, sprouted bread, fruits, etc…

8407

Hi Again.

Currently on Day 8 of Anabolic Diet. Does anyone know much about blood pressure results. I’ve got my own machine and it recorded

Systolic: 138
Diastolic: 59

Should my blood pressure be changing while transitioning into the AD. I am not really bothered with the results, but noticed my Systolic being greater than normal.

However on some days my systolic has measured 120, which is normal. Weird huh?

8408

[quote]andyr wrote:
Hi Again.

Currently on Day 8 of Anabolic Diet. Does anyone know much about blood pressure results. I’ve got my own machine and it recorded

Systolic: 138
Diastolic: 59

Should my blood pressure be changing while transitioning into the AD. I am not really bothered with the results, but noticed my Systolic being greater than normal.

However on some days my systolic has measured 120, which is normal. Weird huh?[/quote]

How big are your arms? Keep in mind that if you’re somewhat thicker, you need a larger cuff. I’ve gotten false-high blood pressure readings because of a cuff that was too tight. Now my upper arm is about 18.5 inches cold, and I still use a large cuff.

8409

I just need to vent… today I’m walking past the elliptical machines with an espresso drink in my hand (with 33% cream and sugar free syrup, AD style) and this ass clown yells out to me: “Hey what kind of an example are you making?” Like it’s bad or something… I said “You don’t even know what I’m drinking!” and he looks at me like I’m an asshole for having my drink in hand, which I usually do every day I get this same drink… So I expound and tell him it’s got pure whipped cream in it mm mm good and that I’m dieting on top of that, just to rub it in… I told him I was 10% bodyfat and dieting down from there and that fats were good for me… He says “How old are you???” I said “31” and he says “I’m 52 and 15% bodyfat!” Like I fucking care… Ishould have said “OK… so you’re older and fatter than me???” But I held my tongue and walked off, and ended the conversation with “Don’t attack what you don’t understand, maybe I’ll teach you sometime if you want to learn!”

I think I made this guy feel self conscious because he attacked me for no reason… I don’t go up to people and say “Don’t eat that!” and besides, I’m 212 lbs at 10% and he looks like ass and ARGH!!! Anyways, just had to vent… I’m sure you guys have similar stories…

8410

[quote]Peteman wrote:
I just need to vent… today I’m walking past the elliptical machines with an espresso drink in my hand (with 33% cream and sugar free syrup, AD style) and this ass clown yells out to me: “Hey what kind of an example are you making?” Like it’s bad or something… I said “You don’t even know what I’m drinking!” and he looks at me like I’m an asshole for having my drink in hand, which I usually do every day I get this same drink… So I expound and tell him it’s got pure whipped cream in it mm mm good and that I’m dieting on top of that, just to rub it in… I told him I was 10% bodyfat and dieting down from there and that fats were good for me… He says “How old are you???” I said “31” and he says “I’m 52 and 15% bodyfat!” Like I fucking care… Ishould have said “OK… so you’re older and fatter than me???” But I held my tongue and walked off, and ended the conversation with “Don’t attack what you don’t understand, maybe I’ll teach you sometime if you want to learn!” I think I made this guy feel self conscious because he attacked me for no reason… I don’t go up to people and say “Don’t eat that!” and besides, I’m 212 lbs at 10% and he looks like ass and ARGH!!! Anyways, just had to vent… I’m sure you guys have similar stories…[/quote]

haha people are funnny…there was this guy with the best set of moobs ive ever seen, and not just that no, he also had a red white and blue headband…in between sets id watch him go to all the possible machines loading on the 10’s and 5’s, when towards the end this guy has the nerve to ask competeing female bodybuilder how good he looks on the seated chest press… wish the response would’ve been better but all she did was laugh and walk away.

8411

[quote]Peteman wrote:
I just need to vent… today I’m walking past the elliptical machines with an espresso drink in my hand (with 33% cream and sugar free syrup, AD style) and this ass clown yells out to me: “Hey what kind of an example are you making?” Like it’s bad or something… I said “You don’t even know what I’m drinking!” and he looks at me like I’m an asshole for having my drink in hand, which I usually do every day I get this same drink… So I expound and tell him it’s got pure whipped cream in it mm mm good and that I’m dieting on top of that, just to rub it in… I told him I was 10% bodyfat and dieting down from there and that fats were good for me… He says “How old are you???” I said “31” and he says “I’m 52 and 15% bodyfat!” Like I fucking care… Ishould have said “OK… so you’re older and fatter than me???” But I held my tongue and walked off, and ended the conversation with “Don’t attack what you don’t understand, maybe I’ll teach you sometime if you want to learn!” I think I made this guy feel self conscious because he attacked me for no reason… I don’t go up to people and say “Don’t eat that!” and besides, I’m 212 lbs at 10% and he looks like ass and ARGH!!! Anyways, just had to vent… I’m sure you guys have similar stories…[/quote]

He should have seen me drink a beer after a 2 hour deadlift workout - in my friend’s gym - when I was 285 and about 13% bf:)

8412

Hey guys i am starting today on the AD. I was just wandering i am going to an all day concert on saturday and keeping to the diet will be tough as only junk style restarants will be there

my question is do you think i could do 4days of no carbs, 1 carb load and then the remaining 7 days of the induction or not

or should i start agen after the concert

cheers

8413

[quote]adam23 wrote:
Hey guys i am starting today on the AD. I was just wandering i am going to an all day concert on saturday and keeping to the diet will be tough as only junk style restarants will be there

my question is do you think i could do 4days of no carbs, 1 carb load and then the remaining 7 days of the induction or not

or should i start agen after the concert

cheers[/quote]

In theory, you cold keep the carbs low with the junk food restaurants that one day. Just eat the meat, cheese, pickles, etc. Stay away from the beer of course.

I’m not an expert on this, but it’s very doable.

8414

[quote]adam23 wrote:
Hey guys i am starting today on the AD. I was just wandering i am going to an all day concert on saturday and keeping to the diet will be tough as only junk style restarants will be there

my question is do you think i could do 4days of no carbs, 1 carb load and then the remaining 7 days of the induction or not

or should i start agen after the concert

cheers[/quote]

i know how you feel im a warped tour veteran of sorts(8 years) and i know what its like. usually a chinese place just eat the meat…or get a couple cheeseburgers…o yea bring your own water its fuckin expensive there and you know you wanna buy lots-o-merch

8415

Okay, so this is gonna be an intense week as far as carb opportunities… So tomorrow is my bday, I figured I’d be able to avoid party like things til friday at least. But my chemistry class has decided to throw me a little party type thing tomorrow, so thats like 1-3 hours of carbage (I’m not looking to be all “wellll I’m on this low carb diet thing”).

The plan was to go to dinner friday and to a my parents anniversary/ my birthday dinner, but if I’m having carbs tomorrow, I figured I should probably do a short and sweet (well not at all sweet actually) carb up. I can actually most likely avoid carbs at dinner, but I do love me some texas toast…

So dinner would be something like a salad w/ bleu cheese dressing, then a nice big steak, texas toast, anndd I guess thats about it. I’ve been on P+F since Sunday, so I will have gotten 3.5 days of low carb in before the carbs.

That wasn’t completely coherent, but I hope someone can help me out…
Thanks

8416

Hey bkmacky9288, I think I saw you while going through like 150 pages of this thread. How is your cutting progress going, are you under 15% bf yet?

I am currently on Day 10. Ur right I had the blood pressure device wrapped too heavy around my arm. In the second week of 12 day induction my work outs have been utter poo.

I could barely do the 5 mins warmup cardio. Its weird, I feel like I have energy but I just feel a bit light headed and sluggish - that proabbly makes no sense.

I think I’m gonna take it easy on Fridays workout before I kill myself, before first carbup.

I’ve also noticed I have not farted in 10 days straight. I don’t think thats healthy lol.

Also I’ve noticed I’ve lost 1 inch off my waist is that all water weight?

8417

[quote]mattchew wrote:
Okay, so this is gonna be an intense week as far as carb opportunities… So tomorrow is my bday, I figured I’d be able to avoid party like things til friday at least. But my chemistry class has decided to throw me a little party type thing tomorrow, so thats like 1-3 hours of carbage (I’m not looking to be all “wellll I’m on this low carb diet thing”). The plan was to go to dinner friday and to a my parents anniversary/ my birthday dinner, but if I’m having carbs tomorrow, I figured I should probably do a short and sweet (well not at all sweet actually) carb up. I can actually most likely avoid carbs at dinner, but I do love me some texas toast… So dinner would be something like a salad w/ bleu cheese dressing, then a nice big steak, texas toast, anndd I guess thats about it. I’ve been on P+F since Sunday, so I will have gotten 3.5 days of low carb in before the carbs.

That wasn’t completely coherent, but I hope someone can help me out…
Thanks[/quote]

I would do the party tomorrow and carb up 24 hrs this weeekend… Mauro himself said you can experiment with a wednesday night mini carb up of 1000 calories after you have fully adapted, but in your case it should be AOK…

8418

[quote]andyr wrote:
Hey bkmacky9288, I think I saw you while going through like 150 pages of this thread. How is your cutting progress going, are you under 15% bf yet?

I am currently on Day 10. Ur right I had the blood pressure device wrapped too heavy around my arm. In the second week of 12 day induction my work outs have been utter poo.

I could barely do the 5 mins warmup cardio. Its weird, I feel like I have energy but I just feel a bit light headed and sluggish - that proabbly makes no sense.

I think I’m gonna take it easy on Fridays workout before I kill myself, before first carbup.

I’ve also noticed I have not farted in 10 days straight. I don’t think thats healthy lol. [/quote]

thanks for asking yes i am…thing is i ditched the diet cuz honestly i never gave a true nulk a shot in my 4 years of treating my body right so now im workin 3000-3500 cals per day and im at or +2 my off season weight (i wrestle).

so im at 175-177 by the time my carb ups roll around. and yea so im getting stronger and once season starts im confident ill be able to get down to 167 (170 weight class) and be cut as fuh
Also I’ve noticed I’ve lost 1 inch off my waist is that all water weight?

8419

hey macky i kind of don’t understand your post. Did ya ditch the AD, but still got from 15 to 10% bf. How long did that take. My only regret is bulking at 15% i think i really should have got down to 10% first. Was a good learning experience though.

8420

Hi folks
I need some advice-
I have been on the AD for about 6-7 weeks. I did my carb up on SAturday and then left town on Sunday for some meetings. I ended up drinking a beer on Monday and Tuesday night each and couldn’t make great food choices either (I ordered buffalo wings and they came breaded.

SInce the restaurant was closed after that as was everything else in that town< just ate them).

I now feel bloated and fat and my clothes are feeling tight. Should I go back to the 12-day induction period and start from scratch?

I’d appreciate any thoughts
thanks
I was out of town and ended up drink

8421

[quote]andyr wrote:
hey macky i kind of don’t understand your post. Did ya ditch the AD, but still got from 15 to 10% bf. How long did that take. My only regret is bulking at 15% i think i really should have got down to 10% first. Was a good learning experience though.[/quote]

no i ditched the deit…i never have tested how high my cals can before i start gaining weight in fear of going back to my former self, fat ass. But ive seen the light and i return to the same weight every week 1000 cals higher than ive ever eatin for long term. Sure i look puffier than i did when i kept between 2000-2200 but i believe its just water retained from the lack of cardio i perform.

But i cant stand where my lift numbers are at so Im eating 3500 cals now. I know whe wrestling season starts ill lose the weight. I honestly think my thyroid needed a much needed boost.

8422

Hi,

I recently was on the Anabolic Diet for a month, but I had to get off of it because my schedule doesn’t really allow for it right now.

I am looking to get on a diet to help me lose body fat that is a little easier to manage. I don’t really care about losing weight, I am more concerned about losing body fat and retaining muscle (5’8" 195lbs 15% bf).

After doing research, these are some things I am going to try to incorporate:

  1. Low-carb (not as extreme as AD, but low carb seems to help the best with losing bf)
  2. No carbs at night
  3. Also, not afraid of dietary fat due to the AD

I’m also going to use the following supplements:

  1. HOT-ROX
  2. Flameout
  3. Low-Carb Metabolic Drive
  4. BCAA (when they are back in stock)

In no specific order, I am considering having the following throughout the day:

  1. tuna w/ mayo
  2. 3 servings of 2 HOT-ROX or 2 servings of 3
  3. 2 or 3 servings of Metabolic Drive
  4. chicken/steak with salad or vegetables or on a wrap
  5. 2 or 3 hardboiled eggs
  6. oatmeal
  7. fruit
  8. Almonds throughout day

Now, I need help specifying my diet and timing of meals.
I am also planning on taking BCAAs before and after my workout in the evening. I am also planning on doing fasted cardio in the morning and need to know whether or not to have a little protein or BCAA’s before and after.

Any help would be greatly appreciated!