My Experience On the Anabolic Diet

Nutrition
8803

[quote]Evil1 wrote:
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?)

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.

  1. 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.

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. [/quote]

Got it. Thanks!

8804

What’s up everyone?

I’m really paranoid because I’m afraid if I’ve been on keto this whole time. I mean I don’t really know the difference between the 2 diets in terms of what you eat.

I mean I eat high fat with every meal. My daily carb intake is around 30 grams. How would I know if I’m in keto or not?

Also, let’s just say I happened to be in keto but I didn’t know it and I still had my weekend carb ups… would the carb ups change anything in any way?

8805

[quote]initialize wrote:
What’s up everyone?

I’m really paranoid because I’m afraid if I’ve been on keto this whole time. I mean I don’t really know the difference between the 2 diets in terms of what you eat.
[/quote]
The AD is not a keto diet. Ketosis is not the goal here. You eat like a keto diet but with carb-ups

Ketosticks are the best way to be sure

[quote]
Also, let’s just say I happened to be in keto but I didn’t know it and I still had my weekend carb ups… would the carb ups change anything in any way?[/quote]
they would knock you out of ketosis.

8806

[quote]Evil1 wrote:
initialize wrote:
What’s up everyone?

I’m really paranoid because I’m afraid if I’ve been on keto this whole time. I mean I don’t really know the difference between the 2 diets in terms of what you eat.

The AD is not a keto diet. Ketosis is not the goal here. You eat like a keto diet but with carb-ups

I mean I eat high fat with every meal. My daily carb intake is around 30 grams. How would I know if I’m in keto or not?

Ketosticks are the best way to be sure

Also, let’s just say I happened to be in keto but I didn’t know it and I still had my weekend carb ups… would the carb ups change anything in any way?
they would knock you out of ketosis.
[/quote]

Well the thing is, is that I don’t eat high fat meat with every meal. For example, I make a high fat protein shake 3 times a day. This has 15 grams of protein, 3 eggs, 2 tablespoons of peanut butter and 4 tablespoons of EVOO, totaling around 800 calories.

I was wondering if this was fine? Because without this shake there’s no way I’d be able to eat 4000 calories a day.

8807

[quote]cain 06 wrote:
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[/quote]

If you think I’m funny then you are probably going to hell. In hell there is only “Eat Smart: low fat dressing” and lettuce.

-chris

8808

Hey ADers, tried the AD at the beginning of the yr to no real sucess and i started it at the wrong time, as i needed to get ripped and it was the wrong time to start the AD experiment, and now i wish to gain MASS with little fat gain as possible.
seriously thinking of trying it out again but i had so much trouble going to the toilet and being constipated, just wondered how other people get on and what foods/sources they implement into the diet to make them visit the bathroom regularly, or anything that guarantees they are regular?
Any decent advice or help always appreciated.
Cheers MA.

8809

read the first 60 pages of this thread…seriously. i promise all your questions(present and future) have been dealt with somewhere in those pages.

8810

I have read but i wanted to know how people deal with regularity and if people find this a problem being constipated and not being regular and the methods people use to combat this?

8811

[quote]miniarnold wrote:
I have read but i wanted to know how people deal with regularity and if people find this a problem being constipated and not being regular and the methods people use to combat this?[/quote]

Assuming it’s being done by the book, the answer to this and a whole host of other questions about the AD is and always has been, TIME. In the meantime make sure you get enough water and maybe grab a jug of Benefiber.

The first rule also is and always been as far as I’m concerned, if you’re not willing to commit a bare minimum of 3 months to this way of eating exactly as prescribed do something else.

8812

Still on the AD. I’ve recently really cut down the carb-up day, which is now just a big fuckin meal o’ carbs for lunch with oatmeal for breakfast. Even on cutting calories, the reckless abandon approach don’t work, as others have mentioned.

8813

[quote]Tiribulus wrote:
miniarnold wrote:
I have read but i wanted to know how people deal with regularity and if people find this a problem being constipated and not being regular and the methods people use to combat this?

Assuming it’s being done by the book, the answer to this and a whole host of other questions about the AD is and always has been, TIME. In the meantime make sure you get enough water and maybe grab a jug of Benefiber.

The first rule also is and always been as far as I’m concerned, if you’re not willing to commit a bare minimum of 3 months to this way of eating exactly as prescribed do something else.[/quote]

just very interested as to how other ADers get on with this issue or regularity and constipation and what others do and use

8814

[quote]miniarnold wrote:
Tiribulus wrote:
miniarnold wrote:
I have read but i wanted to know how people deal with regularity and if people find this a problem being constipated and not being regular and the methods people use to combat this?

Assuming it’s being done by the book, the answer to this and a whole host of other questions about the AD is and always has been, TIME. In the meantime make sure you get enough water and maybe grab a jug of Benefiber.

The first rule also is and always been as far as I’m concerned, if you’re not willing to commit a bare minimum of 3 months to this way of eating exactly as prescribed do something else.

just very interested as to how other ADers get on with this issue or regularity and constipation and what others do and use [/quote]

My main source of fiber comes from broccoli and nuts. Here’s an average low-carb day for me:

6 scrambled eggs - includes 1/2 tbsp. butter, 1 tbsp milled flax seed

11 oz. round steak, 2-3 servings of broccoli and/or cauliflower

2-4 ounces of almonds, walnuts, and/or pecans

8-12oz. of steak, salmon, ground turkey, or pork loin, 2-3 servings broccoli (if I eat a low fat meat, I’ll usually down a little bit of olive oil too)

2 scoops whey, 2-4 servings of heavy cream, creatine

I haven’t had many constipation issues. I did have the runs during my first carbup. I think I just have to watch getting too much liquid sugar without solid food. BTW, I’m just finishing up week 5. Still rolling with the 5/2 routine as prescribed by the book.

8815

thanks for that, how regular are you daily or less do you know how others get on and if they experience similar GI problems
thanks

8816

[quote]miniarnold wrote:
thanks for that, how regular are you daily or less do you know how others get on and if they experience similar GI problems
thanks[/quote]

I’m fairly regular…almost every day, I’d say. I didn’t go this past Friday, but I probably went 3 times during my carb up on Saturday :slight_smile:

I haven’t had any issues feeling backed up though. If you have issues, just make sure you’re getting plenty of fiber during the week. I think others have said that your body should adapt to it over the first several weeks. People should commit to this diet for at least 3 months before starting. It’s all about adapting over time.

8817

[quote]miniarnold wrote:
Tiribulus wrote:
miniarnold wrote:
I have read but i wanted to know how people deal with regularity and if people find this a problem being constipated and not being regular and the methods people use to combat this?

Assuming it’s being done by the book, the answer to this and a whole host of other questions about the AD is and always has been, TIME. In the meantime make sure you get enough water and maybe grab a jug of Benefiber.

The first rule also is and always been as far as I’m concerned, if you’re not willing to commit a bare minimum of 3 months to this way of eating exactly as prescribed do something else.

just very interested as to how other ADers get on with this issue or regularity and constipation and what others do and use [/quote]

I had some constipation at first, but it went away after my body got thoroughly adapted. Bebefiber really is your best friend in the meantime and I’m not kiiding about the water. I’m not saying to drink gallons a day, but make sure you get enough.

8818

thanks guys, is it possible to consume to much veg that your body cannot process it and it causes bloating and a build up,
how much ground flax seed would you suggest and is it better than whole flaxseed,
is red meat meant to be alot harder and longer to digest?
cheers

8819

I have to travel for work in a couple weeks. Will be leaving Sunday around 4pm, coming back Wednesday night.

I’ll be with a couple coworkers and eating in restaurants that likely won’t be AD-friendly.

What would you guys recommend?

I was thinking of postponing my carb-up to Monday and Tuesday. Not sure what I’ll do Wednesday…

Plus does that mean I would have to go 8 days before my next carbup after I get back?

Any pointers would be appreciated!

8820

whats the lowest i can take protein per day on the diet, i was thinking 225g a day, i dont want to go to high as i have digestion issues.
i will start back on the diet next month and try a mass phase, whats the minimum i can have each day?
what are peoples experiences from gaining muscle on the diet and with how much fat gain?
Cheers

8821

[quote]miniarnold wrote:
whats the lowest i can take protein per day on the diet, i was thinking 225g a day, i dont want to go to high as i have digestion issues.[/quote]
You can get by on a minimum of 1gm/ pound

Dont do this until you are fully adapted. 3 months atleast. Then increase 500 cals each week till you are gaining about 1 -2 per week.

[quote]
what are peoples experiences from gaining muscle on the diet and with how much fat gain?
Cheers[/quote]
Usually less fat gain than a traditional bulking diet. But harder to do since fat satiates more. You’ll have to force yourself to eat all you have to.

8822

thanks evil,
i would rather eat a little less protein and more fat like you say approx 1g per lb of weight, going to start again next month as im near the end of my competing season, just have mojor issues with digestion and constipation and i am sure i will struggle again with the AD but i intend to give it another try.
Cheers.