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:
Low-carb (not as extreme as AD, but low carb seems to help the best with losing bf)
No carbs at night
Also, not afraid of dietary fat due to the AD
I’m also going to use the following supplements:
HOT-ROX
Flameout
Low-Carb Metabolic Drive
BCAA (when they are back in stock)
In no specific order, I am considering having the following throughout the day:
tuna w/ mayo
3 servings of 2 HOT-ROX or 2 servings of 3
2 or 3 servings of Metabolic Drive
chicken/steak with salad or vegetables or on a wrap
2 or 3 hardboiled eggs
oatmeal
fruit
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!
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I might be able to help in this regard, I’m in a similar boat. I’m no longer on AD, but I learned to lower my carbs - as Poliquin says (I just read it), MANY people can live on 50-60 carbs per day.
I basically limit my non-vegetable carbs to:
Breakfast (I always include oatmeal)
Sometimes pre, and definitely always post-workout meals - high # of carbs, even high GI carbs
“Cheat” meals - necessary for staying anabolic. Berardi says no more than 10% of your total food intake. That roughly turns out to be my case, as I eat clean most of the time. So I basically schedule a cheat meal on my training days, which also at the same time ups the total daily calories (zig-zag effect). Today’s cheat meal was a double cheeseburger with bacon and fries. I did throw out the bun, simply because I don’t care for flour in general and bread specifically.
I’m still experimenting, mainly with how the lack of pre-workout carbs affects my training (I have carbs many hours before training, but not a typical pre-training meal).
[quote]George700dl wrote:
I might be able to help in this regard, I’m in a similar boat. I’m no longer on AD, but I learned to lower my carbs - as Poliquin says (I just read it), MANY people can live on 50-60 carbs per day.
I basically limit my non-vegetable carbs to:
Breakfast (I always include oatmeal)
Sometimes pre, and definitely always post-workout meals - high # of carbs, even high GI carbs
“Cheat” meals - necessary for staying anabolic. Berardi says no more than 10% of your total food intake. That roughly turns out to be my case, as I eat clean most of the time. So I basically schedule a cheat meal on my training days, which also at the same time ups the total daily calories (zig-zag effect). Today’s cheat meal was a double cheeseburger with bacon and fries. I did throw out the bun, simply because I don’t care for flour in general and bread specifically.
I’m still experimenting, mainly with how the lack of pre-workout carbs affects my training (I have carbs many hours before training, but not a typical pre-training meal).
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Thanks for the info.
I was thinking of using carbs on oatmeal for breakfast, fruit throughout the day, and then maybe if I have a wrap or something for lunch.
Also, being that I get out of the gym late, 10PM most nights, I wasn’t sure exactly what to do about dinner. Should I eat (meat or hard boiled eggs) or just have a scoop of Metabolic Drive and call it a night?
My God, I just got through this thread!!! Just amazing amounts of great info and insight.
Like many, the carbs just don’t agree with my weight goals
I’ve been going low carb for awhile now, and just started following the A-D protocol, and quite honestly, I’m scared to death of the weekend carb ups (haven’t gotten there yet)-- but I have faith that it’s going to work
I’ve lost a lot of weight and want to start really building my top end-- I’ve managed to keep my stregnth, but my arms look too skinny now… I’m just kind of anxious about jumping into a carb frenzy…
Check out this A-D recipe (my very own Pesto Calamata Salmon)
I was thinking of using carbs on oatmeal for breakfast, fruit throughout the day, and then maybe if I have a wrap or something for lunch.
Also, being that I get out of the gym late, 10PM most nights, I wasn’t sure exactly what to do about dinner. Should I eat (meat or hard boiled eggs) or just have a scoop of Metabolic Drive and call it a night?[/quote]
I like real food after lifting, but shakes are fine too. Totally up to you, in my opinion. But you have to consider how well you can sleep (how long after eating you hit the sack).
And I don’t believe the whole “you shouldn’t eat this late at night” b.s, unless you have trouble going to bed an hour or 2 after eating that is.
Just a quick question, partially related to the AD. How long should I wait before cutting? I’m hoping to be in top form by september and am in week 3 of my bulking routine.
So those that have done the bulking/cutting cycles before, what is a good length for a bulk and is there an ideal time after starting the AD to begin a cut?
[quote]Galen wrote:
Just a quick question, partially related to the AD. How long should I wait before cutting? I’m hoping to be in top form by september and am in week 3 of my bulking routine.
So those that have done the bulking/cutting cycles before, what is a good length for a bulk and is there an ideal time after starting the AD to begin a cut?[/quote]
I like bulking 8 weeks, cutting 4 weeks… thats going from 10% (the most bodyfat recommended by Mauro) down to 5-6% so about 1% or 2 pounds fat loss per week… I find I end up with a solid and dry 2-3 pounds pure muscle gain with this protocol each time…my last bulk here I went from 200 to 212, gained 6 pounds lean weight and 6 pounds fat weight… Mauro recommends no more than a 3 to 1 ratio of fat to muscle gain so I did very well for me… so now i am cutting 4 weeks hoping to lose about 8 pounds and end up 4 pounds heavier of pure muscle…we’ll see…I only weigh myself saturday morning when I’m dry for consistency…
I like bulking 8 weeks, cutting 4 weeks… thats going from 10% (the most bodyfat recommended by Mauro) down to 5-6% so about 1% or 2 pounds fat loss per week… I find I end up with a solid and dry 2-3 pounds pure muscle gain with this protocol each time…my last bulk here I went from 200 to 212, gained 6 pounds lean weight and 6 pounds fat weight… Mauro recommends no more than a 3 to 1 ratio of fat to muscle gain so I did very well for me… so now i am cutting 4 weeks hoping to lose about 8 pounds and end up 4 pounds heavier of pure muscle…we’ll see…I only weigh myself saturday morning when I’m dry for consistency…
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10% is the most recommended? Like before following the protocol? I’m sitting at around 19 (again, according to one of those biometric scales) unfortunately, and I gotta say after spending high school at 300 lbs I’ll just be stoked to get down to 10%.
But 8 and 4 sounds pretty good to me. I guess I’m still thinking in terms of making sure the muscle put on during the bulk is “permanent” but according to DP that’s not an issue on the AD. Didn’t think of that.
10% is the most recommended? Like before following the protocol? I’m sitting at around 19 (again, according to one of those biometric scales) unfortunately, and I gotta say after spending high school at 300 lbs I’ll just be stoked to get down to 10%.
But 8 and 4 sounds pretty good to me. I guess I’m still thinking in terms of making sure the muscle put on during the bulk is “permanent” but according to DP that’s not an issue on the AD. Didn’t think of that.
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I remember when I was starting college, they had one of those scales in a “Wellness” class, and I measured somewhere at 18%. I was 6’2" and 150lbs, and you could practically see most ribs on me.
So yeah, I don’t really trust those scales either.
I remember when I was starting college, they had one of those scales in a “Wellness” class, and I measured somewhere at 18%. I was 6’2" and 150lbs, and you could practically see most ribs on me.
So yeah, I don’t really trust those scales either.
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At the moment it’s all I have to go on. My mother uses it too and it’s pretty close according to what her doc tells her when she goes in for a checkup.
I’m just using it as a benchmark atm. I’m 6’5 and about 215 so at this point it’s anyone’s guess.
I remember when I was starting college, they had one of those scales in a “Wellness” class, and I measured somewhere at 18%. I was 6’2" and 150lbs, and you could practically see most ribs on me.
So yeah, I don’t really trust those scales either.
At the moment it’s all I have to go on. My mother uses it too and it’s pretty close according to what her doc tells her when she goes in for a checkup.
I’m just using it as a benchmark atm. I’m 6’5 and about 215 so at this point it’s anyone’s guess. :p[/quote]
the pinch test works good and is fairly accurate: pinch vertically the biggest chunk of fat you can about an inch to either side of the navel… if you can pinch about an inch of fat then you are likely 12-14 percent on average, at least according to my experience doing caliper tests…
[quote]bkmacky9288 wrote:
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
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
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[quote]A-Dizz wrote:
bkmacky9288 wrote:
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
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
Warped since '99, baby!
(it’s been severely downhill since then, btw)
-dizzle[/quote]
tell me about it…its just somethin youve gott accept…and im sorry that reality has to waver the tatses of good music year by year…its nonsense
Ok, what are people’s thoughts about doing HIIT while on the AD, on off-days from weights?
2 sessions per week only, weekends off all training. Just to bump the fat loss along a bit.
Do I have to? I really feel like crap the next morning after eating the carbs.
Can I just do a carb day after 7 days when I really feel like I need it instead of every weekend? Can I go 2 weeks if my energy levels are there? 10 days? I don’t remember in the book if he stated you must eat carbs every week come hell or high water.
I seem to do best listening to what my body tells me. Weekly seems to frequent for me, at least for now.
I just read the first dozen or so pages of this thread and the diet looks great. I also downloaded the AD and I’m in the process of reading that, too.
I’m currently in my second week of transitioning off the V-Diet, and I want to jump into the AD. However, a few questions:
Would I gain a lot of fat back from the carb ups if I go into the AD too soon?
Should I wait to bring my daily caloric total up to 3000 before I start the AD? (I’m currently on 1800/day) Could I start the AD in a week or so on about 2000 cals/day, then just adjust my caloric intake from there?
I’m at 2000 cals today, and I’ll continue to up my cals by 100/day until I hit 3000 (10 days). During this time I’ll also be adding a lot of energy systems work to nullify any fat gain that might take place.
I’m going to start adding starchy carbs tomorrow (oatmeal, brown rice, whole grain pasta, etc), and keep upping them slowly. This way I’ll be in a better position to take advantage of the first 12 days of <30g carbs prescribed for the AD.
When I hit 3000, I’m going to start the AD. I’m going to start MMA training again in about 2 weeks, so it will basically coincide with the start of the AD. I’m also going to be training with a Rippetoe template, except only 2 days week (due to my training schedule for MMA sessions).
I’ll start at 3000 cals/day, then slowly move to around 2500/day and keep it there until I hit the BF level I want.
So my training will look like:
Monday - Day 1 Rippetoe, MMA
Tuesday - Conditioning, MMA
Wednesday - Conditioning, MMA
Thursday - Conditioning, MMA
Friday - Day 2 Rippetoe
Saturday - Conditioning, MMA
Sunday - Off or GPP
[quote]Matt007 wrote:
Ok, what are people’s thoughts about doing HIIT while on the AD, on off-days from weights?
2 sessions per week only, weekends off all training. Just to bump the fat loss along a bit.
[/quote]
I’d avoid HITT, it drains glycogen stores… lower intensity is best, Mauro recommends no more than 20-30 mins 3 times a week of steady state cardio in the book… try treadmill walking 3.5 mph at 5-10% incline… let the diet do the work…
Do I have to? I really feel like crap the next morning after eating the carbs.
Can I just do a carb day after 7 days when I really feel like I need it instead of every weekend? Can I go 2 weeks if my energy levels are there? 10 days? I don’t remember in the book if he stated you must eat carbs every week come hell or high water.
I seem to do best listening to what my body tells me. Weekly seems to frequent for me, at least for now.
Thoughts?[/quote]
I would carb up at least every other week… I actually follow Berardi’s get shredded protocol when i diet down and it works amazingly well… bw X 10 in calories, 50g carbs from veggies every day, carb up once every 14 days… I drop 2-3 pounds of fat each week this way with no cardio or strength loss… one reason you may feel bad after a day of carbs is too many fast releasing (sugary, floury) carbs and not enough fibre…hope that helps…
[quote]A-Dizz wrote:
I just read the first dozen or so pages of this thread and the diet looks great. I also downloaded the AD and I’m in the process of reading that, too.
I’m currently in my second week of transitioning off the V-Diet, and I want to jump into the AD. However, a few questions:
Would I gain a lot of fat back from the carb ups if I go into the AD too soon?
Should I wait to bring my daily caloric total up to 3000 before I start the AD? (I’m currently on 1800/day) Could I start the AD in a week or so on about 2000 cals/day, then just adjust my caloric intake from there?
Any other info would be great. Thanks guys.
only if you eat too much junk for the carb ups…
2)If it was me, I would do the AD right away… 2000 cal per day for 6 days, then 4000 for 1 day carb up… next week do 2500 per day with the same carb up… week after that do 3000 per day same carb up… week after that assess your physique ans see if adding a second carb day would be beneficial…Mauro recommends no more than 2 pounds bodyweight gain per week for optimal bulking with minimal fat…
