My Experience On the Anabolic Diet

Nutrition
8783

[quote]Galen wrote:
Hey guys, I’m having a strange experience here and I’m wondering if anyone can offer a perspective…

Up until about two weeks ago, my body was chuggin’ along like clockwork. I was slowly dropping fat, maintaining weight, and my lifts were still going up steadily bit by bit. I was eating around 20g carbs/day and at least 25g of fiber.

Plenty of greens, EVOO, flax. Basically 100% clean. So my last weigh in was after about three weeks of this clockwork phase and I found I had dropped back to 17%bf (around 1% lower than I started the diet on) and had gained 10 lbs of lean mass. I was ecstatic to say the least.

My current program is StrongLifts 5x5 mwf, and The Bear tuesday and saturday just because I love it.

Well over the last two weeks the only changes to my diet have been that my carb ups have gone from 1 day to saturay afternoon+all day sunday, and while the mirror tells me I’m still dropping fat, I’ve actually gained about 5 lbs. Funny thing is I don’t look any bigger, and I’m no more defined than before.

Why this is strange for me is I’m currently cutting on about 2200-2300 cals/day (20-25g carb, 25-30g fiber, 210+g protein, about 55% fat - 60/25/15% mono/poly/unsat), and when I drop fat I usually see some definite changes in definition. No complaints here, mind you. I think I look pretty good. Just looking for some kind of explanation for the unusual body behavior.

Anyone have any ideas? The only thing I can think of (and I’m going to try it this weekend and see what goes down) is a 99% clean carb up - spelt, quinoa, whole grains, sweet potatoes, and my mandatory 1 bowl of choctal ice cream. Cals will be same as during the week if not higher by a couple hundred max.[/quote]

just a shot in the dark here but maybe due to the longer carb-up you are holding on to more water than usual? If so, i would expect it to go away once the body gets used to it.
Or you could be adapting to store glycogen better…or maybe you are finally making the complete adaptation and i remember one AD’er (Tribulus i think) saying that once that happens (6 or so months in) the rules completely change.

I am not too familiar with your workout so i dont knwo how it would affect. (yeah yeah…i know…but i started with Poliquin plans and am now following the no nonsense guide i.e. mwf chest,legs,back with HIIT thrown in for fun)

8784

[quote]Galen wrote:
Hey guys, I’m having a strange experience here and I’m wondering if anyone can offer a perspective…

Up until about two weeks ago, my body was chuggin’ along like clockwork. I was slowly dropping fat, maintaining weight, and my lifts were still going up steadily bit by bit. I was eating around 20g carbs/day and at least 25g of fiber.

Plenty of greens, EVOO, flax. Basically 100% clean. So my last weigh in was after about three weeks of this clockwork phase and I found I had dropped back to 17%bf (around 1% lower than I started the diet on) and had gained 10 lbs of lean mass. I was ecstatic to say the least.

My current program is StrongLifts 5x5 mwf, and The Bear tuesday and saturday just because I love it.

Well over the last two weeks the only changes to my diet have been that my carb ups have gone from 1 day to saturay afternoon+all day sunday, and while the mirror tells me I’m still dropping fat, I’ve actually gained about 5 lbs. Funny thing is I don’t look any bigger, and I’m no more defined than before.

Why this is strange for me is I’m currently cutting on about 2200-2300 cals/day (20-25g carb, 25-30g fiber, 210+g protein, about 55% fat - 60/25/15% mono/poly/unsat), and when I drop fat I usually see some definite changes in definition. No complaints here, mind you. I think I look pretty good. Just looking for some kind of explanation for the unusual body behavior.

Anyone have any ideas? The only thing I can think of (and I’m going to try it this weekend and see what goes down) is a 99% clean carb up - spelt, quinoa, whole grains, sweet potatoes, and my mandatory 1 bowl of choctal ice cream. Cals will be same as during the week if not higher by a couple hundred max.[/quote]

just a shot in the dark here but maybe due to the longer carb-up you are holding on to more water than usual? If so, i would expect it to go away once the body gets used to it.

Or you could be adapting to store glycogen better…or maybe you are finally making the complete adaptation and i remember one AD’er (Tribulus i think) saying that once that happens (6 or so months in) the rules completely change.

I am not too familiar with your workout so i dont knwo how it would affect. (yeah yeah…i know…but i started with Poliquin plans and am now following the no nonsense guide i.e. mwf chest,legs,back with HIIT thrown in for fun)

8785

[quote]Galen wrote:
Hey guys, I’m having a strange experience here and I’m wondering if anyone can offer a perspective…

Up until about two weeks ago, my body was chuggin’ along like clockwork. I was slowly dropping fat, maintaining weight, and my lifts were still going up steadily bit by bit. I was eating around 20g carbs/day and at least 25g of fiber.

Plenty of greens, EVOO, flax. Basically 100% clean. So my last weigh in was after about three weeks of this clockwork phase and I found I had dropped back to 17%bf (around 1% lower than I started the diet on) and had gained 10 lbs of lean mass. I was ecstatic to say the least.

My current program is StrongLifts 5x5 mwf, and The Bear tuesday and saturday just because I love it.

Well over the last two weeks the only changes to my diet have been that my carb ups have gone from 1 day to saturay afternoon+all day sunday,[/quote]This is why - Your Loading in the exact peroid when your body will rest and store if it can which is when you sleep. Try sticking to an original plan like it was written and go back to the 2 DAYS at the weekend. And remember it has to be QUALITY Carbs first - Cake after. hope this helps

8786

[quote]Evil1 wrote:

just a shot in the dark here but maybe due to the longer carb-up you are holding on to more water than usual? If so, i would expect it to go away once the body gets used to it.

Or you could be adapting to store glycogen better…or maybe you are finally making the complete adaptation and i remember one AD’er (Tribulus i think) saying that once that happens (6 or so months in) the rules completely change.

I am not too familiar with your workout so i dont knwo how it would affect. (yeah yeah…i know…but i started with Poliquin plans and am now following the no nonsense guide i.e. mwf chest,legs,back with HIIT thrown in for fun)
[/quote]

I hadn’t considered the water thing. That is a possibility. It has only been about 4 months on the AD for me I think (haven’t been keeping super close track).

And StrongLifts is basically straight strength training. It’s a simple one - squats, deads, chins/pulls, dips, bench mixed up in A and B workouts. It’s a great core program - if you’re ever looking for something simple I highly recommend it. :slight_smile:

8787

I’m on day 9 of the induction phase eating x16 bodyweight.

I think I have already crashed, but I’m not sure. Crashing involves your head feeling heavy and your eyes wanting to drop and you barely have enough energy to speak, right?

If so, then I’ve crashed a couple times already.

I started at 190 lbs. Checked the scale today and I’m at 185 lbs.

So, let me get this right, say I eat something that says 5g carbs but it says Dietary Fiber is 1g. That would only be 4g of carbs counted? Because my fiber says that it’s 3g carbs but then it says dietary fiber is 3g, so no carbs?

If that’s right it seems I should be consuming a lot more carbs than I am. I know similar questions have been answered already. It just seems too good to be true to me. I need confirmation.

8788

I’m on day 9 of the induction phase eating x16 bodyweight.

I think I have already crashed, but I’m not sure. Crashing involves your head feeling heavy and your eyes wanting to drop and you barely have enough energy to speak, right?

If so, then I’ve crashed a couple times already.

I started at 190 lbs. Checked the scale today and I’m at 185 lbs.

So, let me get this right, say I eat something that says 5g carbs but it says Dietary Fiber is 1g. That would only be 4g? Because my fiber says that it’s 3g carbs but then it says dietary fiber is 3g, so no carbs?

If that’s right it seems I should be consuming a lot more carbs than I am.

8789

ABEAR, that is the way I understood the CHO counting. I dont believe the body absorbes the fiber so it should not be counted twords your CHO intake.

ALL: Quick question. I am at the end of my second week after the induction phase. Starting to get very fatigued. Now due to my job I have to do quite a bit of long duration cardio…it is unavoidable. I need some advice on some supps that will help my endurance levels. Also…I have heard that I should avoid diet sodas completely while on this diet…while the book says their ok? pretty confused due to the fact that the sources that say avoid the sodas are knowledgeable individuals. Also I have heard that I should not count the carbs at all in vegetables like Broccoli, C-Flower and Green beans. Any truth to this? Help me out please folks.

8790

[quote]PRD84 wrote:
ALL: Quick question. I am at the end of my second week after the induction phase. Starting to get very fatigued. Now due to my job I have to do quite a bit of long duration cardio…it is unavoidable. I need some advice on some supps that will help my endurance levels.[/quote]
Since you are still teaching your body to burn fat for fuel, i would suggest you look to maybe some nuts for energy during this time. And take a good Multivitamin in the morning. you’ll feel much better.

I personally dnt see a problem. water is better for you since the diet has diuretic effects. But in a pinch or for refreshments there is no problem with coke zero or something. i have a few everyday (into my 3rd month now)

[quote]
Also I have heard that I should not count the carbs at all in vegetables like Broccoli, C-Flower and Green beans. Any truth to this? Help me out please folks.[/quote]
It’s true but only in the long run (>6 months). In the beginning you count everything (except maybe air). However, leafy greens contribute so little it hard to overload on veggies. Eg: a 7oz bag of spinach has 2 net CHO!!

8791

[quote]PRD84 wrote:
ALL: Quick question. I am at the end of my second week after the induction phase. Starting to get very fatigued. Now due to my job I have to do quite a bit of long duration cardio…it is unavoidable. I need some advice on some supps that will help my endurance levels.[/quote]

x2 with the nuts.

Also you might consider getting some aminos to mix with your water and just sip on throughout the day. I’ve noticed that helps on days when I’m feeling really burnt and have a tough workout ahead.

8792

Awesome guys thank you for the help.

8793

185 lbs. day 10

First Meal:
2g Fish oil
2 cup ground beef 600 cal 40g fat 62g prot
2 cups coffee with small amount of half and half (will switch to heavy cream soon) 2g carbs
6 fiber capsules no carbs

Second Meal
protein shake 210 cal 4g fat 6g carb 52g prot
3 cups of Hood chocolate milk 270 cal 15g fat 12g carb 24g protein

Third meal
3 tbs of olive oil 378 cal 42g fat
2 tbs flax seed 118 cals 8g fat 2g carb 5g prot
1 cup ground beef 312 20g fat 0g carb 31g prot
3 slices of bacon 129 cals 10g fat 9g prot

Fourth
Half protein shake 110 2 fat 3 carb 26 prot
3 tbs heavy cream 250 15 fat

Total
2544 calories 153 fat (46g sat 31g mono) 30 carbs 215g protein

How does this look? Normally I might switch up the ground beef with a steak. Am I eating too much monosaturated fat? Thanks.

8794

[quote]
Total
2544 calories 153 fat (46g sat 31g mono) 30 carbs 215g protein

How does this look? Normally I might switch up the ground beef with a steak. Am I eating too much monosaturated fat? Thanks. [/quote]

i think heavy cream has some carbs in it as well (says dextrose on the side). maybe just mine. but if yours does too and you use 3 tbs you might want to count about 2 net from it.

To answer your question…no you arent eating too much mono. some people suggest keeping the split to something like 50%mono-25%poly-25%satfat.
Sounds way to anal, i know, but if you have fish for a few meals then steak or almonds n stuff it works it self out to that.

8795

Well I decide to give the AD a try. I went to the doctor for a bum hamstring and found my body weight was way up! The sad thing is I was kinda watching what I ate! So I’m sure I was heavier. I was a whopping 348 lbs and I’m '5"11. I was pissed and embarrassed to say the least.

I decide to give myself a change, but I wanted a gradual change. So I started the next day eating carbs, but stopped after 2pm I wanted to do this for a week and then move to 12/noon, then 10am and then no cars all togeter. We the first day was cake, so was the second, then the third I decided to just quite carbs all together. I would still use the weekend for fuel which I know wasn’t that great. I did the next week with low calorie to piss the system off, but I did no breads, rice or pasta.

The only carbs I consumed were from nuts and salads. Then last week I really went over the edge, had nothing but protein/fats and nuts, no veggies or salads. This was what I thought the diet was about since I got some bad advice and didn’t do any searching. So I figured last week sucked and I had some decent energy, some sluggishness towards the end of the week, two great days of lift (Mon & Wed). So Thurs day I went meat shopping, today I trained again and have done so much reading it’s not even funny. I’ll be going to the store again today for more veggies, fish, cheese and heavy cream. I also picked up some Evening Primrose, Fish Oil as well as I’ve been using Joint Support with EFA’s.

So far today have had a decent headache nothing major and I’ve had flu like symtoms for the past few days (running nose). I figured last week was a junk run, but it did some good and makes me feel great about adding veggies back in, so I’m going to continue through this weekend and next week. I may carb up next week for the full time or just after training on Saturday morning or if things go great Sunday or if things go awesome I’ll just do another week to make sure I get the full effect of the true diet and not the crap I was following for the past few weeks.

Just wanted to post and I’ll be following along.

Today was great:

3 egg Omlete w/cheese, 1 1/2 to 2 tbls of Olive oil
2 slices of ham
instant coffee for the gym

Gym, had a great workout

1 scoop NO whey, 1 scoop Pro Complex w/two scoops milled flax, 1 tbls of Olive oil.

1 cup of pulled pork
3-5 small sticks of celery
creme cheese w/almonds mixed in (not so good)

Small cube steak
Rotisery chicken breast w/skin
5-7 small celery sticks
3 cheese sticks

I had the pulled pork while making the cube steak and no sooner then an hour later I’m starving again. I can’t eat enough it seems.

8796

[quote]PRD84 wrote:
ABEAR, that is the way I understood the CHO counting. I dont believe the body absorbes the fiber so it should not be counted twords your CHO intake.

ALL: Quick question. I am at the end of my second week after the induction phase. Starting to get very fatigued. Now due to my job I have to do quite a bit of long duration cardio…it is unavoidable. I need some advice on some supps that will help my endurance levels. Also…I have heard that I should avoid diet sodas completely while on this diet…while the book says their ok? pretty confused due to the fact that the sources that say avoid the sodas are knowledgeable individuals. Also I have heard that I should not count the carbs at all in vegetables like Broccoli, C-Flower and Green beans. Any truth to this? Help me out please folks.[/quote]

I personally tell my clients not to count the CHO in broc, spin, Cflower and gbeans etc. this is helpful because it prevents them from trying to figure out how much they are eating of it (weighing, putting in cups etc.). It is impossible to eat too much of those veggies and it would do no harm if they ate a retarded amount. I get clients to save their counted CHO for shit like cool wHip etc. Even then the fat ones don’t get cool wHip and shit like that. I don’t even tell them about grams of CHO or protein or any of that shit right off the bat. I just tell them “On weekdays you eat things that had parents and things that are green which have only one ingredient.” (eg. veggies as opposed to green jelly beans. had a couple ill witted smart asses there once) Then I tell them “On week ends you can eat these foods.” and i give them a list containing beans, oats, potatoes etc.

It works like a left handed hooker. People eat food not grams of Pro CHO and lipids. But if you are one of those people who gets a boner from obsessing over the details then count and measure all your food.

-chris

8797

Hello fellas,

First post on this thread and I’m not gonna ask any questions about having PWO shakes, does fiber count, isn’t all this fat unhealthy, about HIIT, about creatine, about 15xbw or 18xbw, about splenda, and on and on. I think if I read another 1st post with those questions I’m gonna flip.

Actually, I just finished the entire thread… (yes I do want a medal) I started the AD ages ago after having read 2 pages I knew it was for me, but I continued reading in the morning with my eggs and here we are 4 months (355 pages) later.

I personally think this diet is amazing. I started at the end of a cut using trad. bb diet (was around 183lbs @ 6% per caliper 3 site test). I didn’t plan on bulking per say, just giving the diet a go and seeing what happened. Right now I’m sitting around 10% BF and about 197lbs. I’m very pleased with the strength/lbm increases on this diet.

Going through this thread has been like reading a novel, the ups the downs, people coming and going, the debates… special thanks to all the greats - DH of course, il caz, tiribulus, bmacky, raviraj and sasha back in the day, ovalpine, avocado (you crack me up kid), hagar, pauli d, Alpha Dragon, etc. etc. etc. You all rock!!

I don’t see myself going anywhere for a while. This diet simply rocks. (how many times have people said that over the course of this thread?)

I’ll probably do my share to answer some newbie questions on here, but I’m not sure what I’m gonna read with my eggs in the morning now that I’ve finished…

Good luck everyone. Keep on ADing

8798

It’s the day after my first carb up and now I know why they call this diet anabolic. I look bigger than I ever have.

Will I get that same ripped look farther into the week or did I just take in too much calories? I took in 10,000 calories for the carb up from pasta, cereal, muffins, and sadly, doughnuts.

It’s going to be my 21st birthday next week. Can I push the carb up another day or two so I can drink and eat and not feel bad about it? Or will this screw up everything?

8799

Hahaha nice carbup… some people can get away with that, but doughnuts/muffins are not good for overall health of course. 10,000 kcal I assume was spread out over 2 days, that could be a lot or not a lot depending on how big you are.

I tend to lean out starting wed/thurs and by friday I’m back to normal - only to repeat the process :slight_smile:

Regarding your b-day, Dr. D specifically says you can rearrange which day you do your carbup to fit engagements such as this. Keep the carbup to max 2 days of course, so you may end up going 10 days before your next carbup assuming you resume your normal schedule. Don’t do your birthday and then follow that into the weekend, 3-4 days of heavy carbing will not be good.

8800

Thank you. Yes, the 10,000 kcal was spread out. I don’t even want to think what it would be like to eat that in a day.

I heard someone say not to eat too much carbs before bed and decided not to listen, and ended up staying up most of the night unable to sleep. So take that as a warning.

I actually heard somewhere else in this thread that your body will return back to normal if you go 3 days full carb, so I don’t want to do that. I’ll rearrange. I think it will only help. My body naturally does not do well with carbs.

8801

I’ve been on the AD for almost 6 weeks and I’m really impressed by the results. I would like to clarify two things:

  1. Should I be consciously limiting my protein intake on my carb-up days? (I’m so accustomed to having 30-40g of protein per meal, I find it really hard to lower my protien on weekends…besides, could someone explain why excess protein would be detrimental on carbup days?)

  2. Is it fair to say that a bulk of the growth (I’m bulking) occurs on carbup days when the insulin kicks in? If that’s the case, I was wondering if it would make sense to schedule to workout on carbup days to make maximum use of that growth window.

Thanks

8802

[quote]g-s-p wrote:

  1. Should I be consciously limiting my protein intake on my carb-up days? (I’m so accustomed to having 30-40g of protein per meal, I find it really hard to lower my protien on weekends…besides, could someone explain why excess protein would be detrimental on carbup days?)
    [/quote]
    the reason to lower protein is pretty much to get in adequate carbs. this is assuming you keep the same caloric intake. there is no detriment to it. I keep protien pretty high and always end up with a 40c-30p-30f split. it helps if youre trying to extend the carb-up as well. Just make sure you get enough carbs also.

Not technically. the carb-up gives fuel for workouts through glycogen replenishment. During the week GH, IGF-1 and T levels go up due to low carb you lift with full glycogen stores. Thats why you should schedule your toughest workout (or weakest bodypart) on the days immediately after a carb-up.