Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
Ok guys - classic new guy question to the diet. I’m 12 days out from where I need to be. If I were to eat the same thing for the next 12 days - can someone provide a snapshot of what that would be.
I also have a bottle of thermo if I need to integrate - as well as a half canister of ON 100% gold whey (which I could drink all day long its so good - but I gather not enough fat in that stuff).
I have been on this diet now for a few months and liking the results I have been seeing. Recently though for a period of ten days or so I came off it for a number of reasons. First I wanted to see how forgiving a diet this can be by relaxing it for a period and then going back on it. Secondly, I was on holiday and didnt want to worry about what I ate and lastly I wanted to eat more calories as the initial ammount of calories I set myself in the beginning was I now recognise far too restrictive.
I have now upped the calories from 2000 a day to closer to 3000 a day ( I am around 210 pounds )but curiously dont feel the energy I did at the more restricted ammounts. I am keeping the same ratios as before and so dont understand it. Is it maybe because I need to go through what I did when I first started this diet an induction phase? After a ten day eat what you like session do you think that is what I am experiencing? Just as though I am starting the diet from scratch and experiencing once again that switch over to fat burning?
[quote]Skywalker wrote:
Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
[/quote]
keep in mind that the natural limit for a 6 foot tall male in my opinion is somewhere near 200 pounds of actual lean mass… I have never seen a lifetime natural lifter over this amount at that height… so in other words, about 210 with 5% bodyfat at 6 ft tall would be the limit… so no, you wont gain 100 pounds of muscle unless you are an 80 pound anorexic right now… BUT a relative newbie could gain 9 kilos the first year for sure…
[quote]Peteman wrote:
Skywalker wrote:
Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
keep in mind that the natural limit for a 6 foot tall male in my opinion is somewhere near 200 pounds of actual lean mass… I have never seen a lifetime natural lifter over this amount at that height… so in other words, about 210 with 5% bodyfat at 6 ft tall would be the limit… so no, you wont gain 100 pounds of muscle unless you are an 80 pound anorexic right now… BUT a relative newbie could gain 9 kilos the first year for sure…
[/quote]
I’m not understanding how you could make this generalization without knowing anything about him, genetics wise etc.
[quote]CJK wrote:
Peteman wrote:
Skywalker wrote:
Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
keep in mind that the natural limit for a 6 foot tall male in my opinion is somewhere near 200 pounds of actual lean mass… I have never seen a lifetime natural lifter over this amount at that height… so in other words, about 210 with 5% bodyfat at 6 ft tall would be the limit… so no, you wont gain 100 pounds of muscle unless you are an 80 pound anorexic right now… BUT a relative newbie could gain 9 kilos the first year for sure…
I’m not understanding how you could make this generalization without knowing anything about him, genetics wise etc.
[/quote]
Who said its about him? I said ON AVERAGE…and BASED ON MY EXPERIENCE…
[quote]Peteman wrote:
CJK wrote:
Peteman wrote:
Skywalker wrote:
Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
Look at TC…He’s 5’9" and over 200 pounds.
Keep in mind that the natural limit for a 6 foot tall male in my opinion is somewhere near 200 pounds of actual lean mass… I have never seen a lifetime natural lifter over this amount at that height… so in other words, about 210 with 5% bodyfat at 6 ft tall would be the limit… so no, you wont gain 100 pounds of muscle unless you are an 80 pound anorexic right now… BUT a relative newbie could gain 9 kilos the first year for sure…
I’m not understanding how you could make this generalization without knowing anything about him, genetics wise etc.
Who said its about him? I said ON AVERAGE…and BASED ON MY EXPERIENCE…[/quote]
I just want to make sure I’m clear on the carb-up duration before I do it next weekend:
A 36-hour carb-up would encompass 36 straight hours of the weekend, right? So if I were to go from Saturday at 2pm until I went to bed at night on Sunday–let’s say 2am for the sake of argument–that would be considered a 36-hour carb-up?
-dizzle
I apologize if this has been asked before but, I was curious as to why every time nuts get mentioned (not necessarily here but all over) with regards to the AD, they always seem to be walnuts?
I know walnuts are high in fibre, but is there anything wrong with other nuts eg brazil nuts have less than 3g of carbs per 100g and 70g of fat??
[quote]cal wrote:
I apologize if this has been asked before but, I was curious as to why every time nuts get mentioned (not necessarily here but all over) with regards to the AD, they always seem to be walnuts?
I know walnuts are high in fibre, but is there anything wrong with other nuts eg brazil nuts have less than 3g of carbs per 100g and 70g of fat??[/quote]
I would imagine it’s because walnuts are one of the higher-fiber nuts, and they’re cheaper than brazil nuts (at least where I live, anyway). But there’s nothing wrong with any other nuts as long as you keep within your diet carb parameters.
[quote]ronaldo7 wrote:
Peteman wrote:
CJK wrote:
Peteman wrote:
Skywalker wrote:
Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
Look at TC…He’s 5’9" and over 200 pounds.
I do not believe TC is lifetime steroid free my friend:)
Hey all, new to the forums (visited T-net quite a bit a few years ago). Just wanted to say, I’ve been doing the “Anabolic Diet” for about 6 weeks now, and am loving it. Doing my first carb-load today. I’m attempting to lose some BF, while retaining as much LBM as possible, and so far, it’s working well. Noticing more vascularity in my arms and less lard around the waist, which is a good measure for me.
Just wanted to say hi, and I wish I could’ve made it through all 342 pages, but just don’t have the time. Look forward to reading more on this great “diet”.
Here’s a breakdown of my diet as of now:
Breakfast:
4 whole eggs
3 slices bacon
2 oz. sharp cheddar
1 svng. Cottage Cheese
Lunch:
2 Turkey Patties
1 slice (square) cheese
1 tbsp. Mayo
Salad w/ 2 Tbsp. dressing
1 svng. cottage cheese
Pre-Workout:
1 scoop whey (carb-free)
Post-Workout:
1.5 scoops Whey
1/2 scoop powdered Gatorade (I know i know…)
Supper:
8-10oz. New York Strip or Rib Eye Steak
Salad w/ 2tbsp. dressing
Before bed:
2 tbsp. Peanut Butter (natural w/flax added)
On days I don’t workout, I just drop the post-workout shake/carbs.
I know I probably can’t consider this a TRUE Anabolic Diet, since I add in the carbs post-workout, but this seems to work well for me right now. 
[quote]ronaldo7 wrote:
Peteman wrote:
CJK wrote:
Peteman wrote:
Skywalker wrote:
Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
Look at TC…He’s 5’9" and over 200 pounds.
Keep in mind that the natural limit for a 6 foot tall male in my opinion is somewhere near 200 pounds of actual lean mass… I have never seen a lifetime natural lifter over this amount at that height… so in other words, about 210 with 5% bodyfat at 6 ft tall would be the limit… so no, you wont gain 100 pounds of muscle unless you are an 80 pound anorexic right now… BUT a relative newbie could gain 9 kilos the first year for sure…
I’m not understanding how you could make this generalization without knowing anything about him, genetics wise etc.
Who said its about him? I said ON AVERAGE…and BASED ON MY EXPERIENCE…[/quote]
Are you talking about me?
I’m 6’2" and about 220. Did you mean CT (Christian Thibaudeau)?
[quote]ronaldo7 wrote:
Peteman wrote:
CJK wrote:
Peteman wrote:
Skywalker wrote:
so no, you wont gain 100 pounds of muscle unless you are an 80 pound anorexic right now…
I’m not understanding how you could make this generalization without knowing anything about him, genetics wise etc.
Who said its about him? I said ON AVERAGE…and BASED ON MY EXPERIENCE…[/quote]
I’m not an advanced lifter by any means. I’m a fat guy who likes to lift weights and competes in powerlifting. I’m around 6’, maybe a touch shorter, and at a bodyweight of 265 I’m pretty sure I carry 200 pounds or so of lean tissue. I’m sure with an actual mass-oriented training program, I could far exceed my current amount of lbm.
My point is I think your making far too broad an assertion. Lots and lots of six footers can carry 200 pounds of lbm, that’s only 235 at 15% bf.
Just my two cents, for what they’re worth.
[quote]TC wrote:
ronaldo7 wrote:
Peteman wrote:
CJK wrote:
Peteman wrote:
Skywalker wrote:
Ok , so about 18 - 20 pounds of musclemass per year if u do everything by the AD book, have good genetics and train really hard.
18 - 20 pounds is 9 kilograms of musclemass
per year.
Sounds okay to me. Can I assume that after
staying on the AD-diet for 5 years. I would
have gained 5*9=45 kilograms of musclemass.
100 pounds of musclemass after staying on the AD-diet for 5 years.
Thx for ur reply Pete.
Look at TC…He’s 5’9" and over 200 pounds.
Keep in mind that the natural limit for a 6 foot tall male in my opinion is somewhere near 200 pounds of actual lean mass… I have never seen a lifetime natural lifter over this amount at that height… so in other words, about 210 with 5% bodyfat at 6 ft tall would be the limit… so no, you wont gain 100 pounds of muscle unless you are an 80 pound anorexic right now… BUT a relative newbie could gain 9 kilos the first year for sure…
I’m not understanding how you could make this generalization without knowing anything about him, genetics wise etc.
Who said its about him? I said ON AVERAGE…and BASED ON MY EXPERIENCE…
Are you talking about me?
I’m 6’2" and about 220. Did you mean CT (Christian Thibaudeau)?
[/quote]
Yes a small typo 
welcome to the thread, my friend! Just make sure you get 30 grams fibre per day to keep everything moving ok… ground flaxseed works really good…
[quote]thebigbus wrote:
Hey all, new to the forums (visited T-net quite a bit a few years ago). Just wanted to say, I’ve been doing the “Anabolic Diet” for about 6 weeks now, and am loving it. Doing my first carb-load today. I’m attempting to lose some BF, while retaining as much LBM as possible, and so far, it’s working well. Noticing more vascularity in my arms and less lard around the waist, which is a good measure for me.
Just wanted to say hi, and I wish I could’ve made it through all 342 pages, but just don’t have the time. Look forward to reading more on this great “diet”.
Here’s a breakdown of my diet as of now:
Breakfast:
4 whole eggs
3 slices bacon
2 oz. sharp cheddar
1 svng. Cottage Cheese
Lunch:
2 Turkey Patties
1 slice (square) cheese
1 tbsp. Mayo
Salad w/ 2 Tbsp. dressing
1 svng. cottage cheese
Pre-Workout:
1 scoop whey (carb-free)
Post-Workout:
1.5 scoops Whey
1/2 scoop powdered Gatorade (I know i know…)
Supper:
8-10oz. New York Strip or Rib Eye Steak
Salad w/ 2tbsp. dressing
Before bed:
2 tbsp. Peanut Butter (natural w/flax added)
On days I don’t workout, I just drop the post-workout shake/carbs.
I know I probably can’t consider this a TRUE Anabolic Diet, since I add in the carbs post-workout, but this seems to work well for me right now. :-)[/quote]
Thanks man, but I meant a lean, contest ready physiqu for a natural bodybuilding show, like 3% or even 5% bodyfat… Yes, I could bulk up as well and have 200 pounds of lean mass under a bunch of fat… hell, any 400 pounder would need that much just to walk around! Look, you get down to a caliper tested 5% bodyfat and let me know how much you weigh, then we can talk:)Chris Shugart has written about how big guys say they only need to lose 20 pounds and they would be ripped but they are living in la la land, not reality…
[quote]conorh wrote:
I’m not an advanced lifter by any means. I’m a fat guy who likes to lift weights and competes in powerlifting. I’m around 6’, maybe a touch shorter, and at a bodyweight of 265 I’m pretty sure I carry 200 pounds or so of lean tissue. I’m sure with an actual mass-oriented training program, I could far exceed my current amount of lbm.
My point is I think your making far too broad an assertion. Lots and lots of six footers can carry 200 pounds of lbm, that’s only 235 at 15% bf.
Just my two cents, for what they’re worth.[/quote]
I’ve just completed week 6 of the AD and I’m 10lbs down. I’m really pleased with this - especially since it’s been pretty easy so far.
What I have noticed - even though I’ve been training for 6 months (and now that the surrounding fat is going) I’m not as bulky as I thought. I’ve been training on a low cal diet for this time, so I understand why I haven’t made the gains I should have. I reckon another 6-7 weeks of cutting will allow me to start the bulk-up. I’m looking forward to seeing the difference increased cals make.
I think I’ll adopt the 8 week bulk/4 week cut cycle suggested above. I’m a FFB, so I want to be careful not to retain too much fat. When I’ve finished cutting I’ll post up the before & after pics.
Hey all.
I’ve only managed to get through the first 10 pages or so…and I haven’t seen any other women doing this diet! Am I it?
Ok…so I’m 24hrs in. I have a couple of questions if I may:
I’m sort of nervous about maxing out my carb limit with green veges. How sick can I go on brocoli and spinach without getting into trouble?
If I end the day under the limit, is it best to leave it alone or do a few oats to top up before bed?
Also I found I struggled to get higher calories today. Are there major disadvantages to erring on the lower side calorie wise?
Here’s todays food- welcome any comments and feedback:
2 fried eggs
Tbsp cottage cheese
an inch of LC protein bar
Protein shake on water
Cold lamb
half a round of brie cheese
small tin of salmon
3 rashers of bacon
3 slices of pancetta wrapped in lettuce leaves
protein shake with a quater cup of milk
Lamb rump steak
mushrooms
steamed pak choy
3 slices Jarlsberg
6th cup of oats
Thanks guys.
paige