Thanks thats exactly what I’ve been doing. Its just some of the people on here seem to be over doing the fat macro.
One more Question, in regards to bulking, given 3500 kcal.
3500 kcal x 7 days a week = 24500 kcal for the week
Low Carb days
3000 kcal * 5 = 15000 kcal
High Carb days (2days)
24500-15000 = 9500 kcal = 4750 kcal x 2 over weekend
I’ve seen some people design their bulking program like this, having most of their calories over the weekend. Is this a bad idea, or should I try distribute it more evenly.
[quote]GettingBigNow wrote:
initialize wrote:
Hi, I’m new here but I’ve been on the Anabolic diet for a while now. I’m mostly on bodybuilding.com but lurk here at t nation sometimes.
Anyway, I’m cutting and doing 1 day carb ups on Sunday. I was wondering if it’d be okay to have donuts, pizza, and ice cream tomorrow. I’ve asked this question over at bodybuilding.com and they said that’s okay since I’m doing a 1 day carb up. But I just wanted some more opinions. Thanks!
I really like the diet and I think it can wor for me if I can tweak it right.
Paige[/quote]
Well, yeah, cut back to one carb day. Even every 14 days would work too. That and you have been only doing this for 6 weeks. Your desire to eat crap will lessen over time (at least it has for me, I eat a tub of ice cream on friday and that is it for my carb up day).
How does this diet affect blood pressure? Science please. I think diuretics are sometimes given to people suffering elevated BP and this diet seems to act the same way as diuretics so could that be a factor?
The DASH formula diet for people with hypertension seems a complete one eighty from the AD. I think the AD might have a good impact on high BP have you any studies to support this?
Cant figure out if I need to count the CHO in veggies or not. I am starting the diet tomorrow and dont want to start the adaptation phase on the wrong foot. Should I stay away from veggies all together?
I really enjoy Broccoli, Green beans and salad. Should I count those as calories or not. And as far as artificial sweeteners go, is splenda the best one to stick with? or is there a better alternative? And if I am to stick with splenda should I count 1kCal per packet?
Also I am attempting to devise a lifting routine to accompany the diet. I will be cutting for the next three months. Any one have any recommendations for lifting programs that work well with this diet? ah on more thing, CHO in eggs? yes/no? Any input for this newbie would be appreciated. Thanks folks
[quote]PRD84 wrote:
Cant figure out if I need to count the CHO in veggies or not. I am starting the diet tomorrow and dont want to start the adaptation phase on the wrong foot. Should I stay away from veggies all together?
I really enjoy Broccoli, Green beans and salad. Should I count those as calories or not. And as far as artificial sweeteners go, is splenda the best one to stick with? or is there a better alternative?
And if I am to stick with splenda should I count 1kCal per packet? Also I am attempting to devise a lifting routine to accompany the diet. I will be cutting for the next three months.
Any one have any recommendations for lifting programs that work well with this diet? ah on more thing, CHO in eggs? yes/no? Any input for this newbie would be appreciated. Thanks folks[/quote]
Definitely count all non-fiber carbs in veggies. Most of your carbs during the week should be coming from veggies, just make sure you keep the total under 30 g per day.
I personally don’t count the carbs in eggs. Some really picky people do but I don’t think that Dr. Pasquale intended us to, and I don’t think it is going to make the difference.
I’m a 2nd timer on the AD now, and although the first time didn’t last more than a month or two (when I went back to college it was too difficult and expensive), I loved it, and it feels good to be back. Today was my 2nd day into the induction phase, which I will be taking to the full 12 days despite being on a fairly low carb diet before. I wanted to post my meals for the day, and just see what maybe some more experienced people thought of my choices. I’m 5’10", around 170lbs.
Meal 1 - 5 eggs
- 4 slices of bacon
- 2oz of cheddar jack cheese
- fiber supplement
- 3 fishoil tabs
- 1 cup green beans
Meal 2 - 1 scoop MetaD
- 2 tbsp of milled flaxseed
- 2 beef hot link sausages
Meal 3 - 2 1/4lb ground turkey patties
- 1 cup broccoli
- 1 beef hot link
PWO - 1.5 scoops GROW whey
- 2 fishoil tabs
Meal 4 - 5 eggs
- 1 serving of pork sausage
- 1.5oz of cheddar jack cheese
- 3 fishoil tabs
- 1 tsp Psyllium Husk
Yeah, it is a lot of saturated fat, what would your suggestions be to cut some of it out without getting too pricey?
I am looking to be bulking, but I want to keep my calories right in the 2700-3000 range for the induction phase, depending on whether or not it’s a workout day, and then go from there after seeing how my body is responding.
[quote]oneforship wrote:
Yeah, it is a lot of saturated fat, what would your suggestions be to cut some of it out without getting too pricey?
I am looking to be bulking, but I want to keep my calories right in the 2700-3000 range for the induction phase, depending on whether or not it’s a workout day, and then go from there after seeing how my body is responding.[/quote]
EVOO and mayo, dude. They’re your best friends. Anything you fry, fry it up in EVOO, canola, or grapeseed oil. I’d recommend canola and grapeseed oils for frying though because the heat tends to kill any of that great flavor in EVOO.
you’ll have to manage your expectation accordingly, you can’t bulk up alot of mass and remain extremely lean.
The last bit of fats to drop to single digit status is one of the last hurdles that you’d have to overcome albeit not at once when you’re bulking up.
so having positive calories is one thing and adding MCT like coconut will be great.
Personally i don’t bother about calories, i listen to my body, if i’m hungry i’ll just eat…but i’ll try to get more fats in and vary my refeed by monitoring my weight.
[quote]weib wrote:
you’ll have to manage your expectation accordingly, you can’t bulk up alot of mass and remain extremely lean.
The last bit of fats to drop to single digit status is one of the last hurdles that you’d have to overcome albeit not at once when you’re bulking up.
so having positive calories is one thing and adding MCT like coconut will be great.
Personally i don’t bother about calories, i listen to my body, if i’m hungry i’ll just eat…but i’ll try to get more fats in and vary my refeed by monitoring my weight.[/quote]
I’m already relatively lean, having played 4 years of collegiate baseball, so I’m not too worried about remaining “extremely” lean, although I do expect the shift from burning carbs to burning fat to lean me out maybe a little, but I’m not too concerned with it.
I’m really not going to monitor calories too much either, I just am during the induction phase because I don’t want to cut myself short and not eat enough if I’m not feeling hungry all the time.
After reading this whole AD thread again, I found my answer on page 56-57, so dun worry.
Its interesting how I understand better what DH was talking about after reading it for the 6 th, first time I skimmed pass some bits.
This going to sound stupid, but basically my answer was eat more, particularly in the carb loads. It’s ironic how people let go on the carb loads, yet I’m too strict causing me not to eat enough!!
Cheers for the help, I’ll report back in another 3 months on my bulking progress
And as far as artificial sweeteners go, is splenda the best one to stick with? or is there a better alternative? And if I am to stick with splenda should I count 1kCal per packet?
ah on more thing, CHO in eggs? yes/no? Any input for this newbie would be appreciated. Thanks folks[/quote]
Splenda at least has some carbs, because it has dextrose and/or maltodextrin add. You should probably estimate a packet as 1 carb to be safe. I don’t know if there are better alternatives…most packeted sweeteners include a bit of sugar for stabilization.
There are cho in eggs…about .5 grams/egg, I believe. I used this link:
Anyone know why they list scrambled eggs as having over 1 gram of carbs per egg? Do you think they’re going by the recipe that has you adding a little bit of milk? I sure don’t add anything to my eggs.
Thanks for answering the question on the Splenda, that had me wondering. I have heard that Stevia is a much better alternative but I have not seen much research on it as of yet.
Thanks for the answer on the Splenda. I have heard Stevia is a better alternative but I have not seen much research on it as of yet. Not sure about the scrambled eggs.
I just got some blood results back (don’t have the numbers handy) and I’ve had a nasty spike in cholestorol. Anyone else having this issue? Any tips on management?
[quote]Paiger wrote:
I just got some blood results back (don’t have the numbers handy) and I’ve had a nasty spike in cholestorol. Anyone else having this issue? Any tips on management?
cheers
paige[/quote]
I would only be concerned if it moved way out of the 180-200 range. Also, according to Dr. Michael Eades, a good thing to look at is your LDL/HDL ratio (aim for under 3). This diet is probably going to majorly raise your good cholesterol.
He also recommends that the Total Cholesterol/HDL ratio should be below 4, and your Triglyceride/HDL ratio below 5.
His Protein Power books and site have lots of good info.
IMO…if you balance out the type of meats and fats you eat you should be fine.
I vary my intake between salmon, herring, eggs everyday, chicken, beef, lamb, almonds , UDO’s blend everyday, pork etc.
I am careful not to overdo the sat’s but i eat eggs and bacon for breakfast nearly every day.
On the other hand… the Doc does mention that a few people do not respond well to the diet
