My Experience On the Anabolic Diet

Nutrition
1401

[quote]Wolverin wrote:
AceQHounddog wrote:
Wolverin wrote:
'Then the cyclical ketogenic diets began to appear. These were based on a relatively long period of carb deprivation (normally five straight days) where less than 50 grams of carbohydrates were allowed, followed by one or two days of carbohydrate loading.

While very effective at stimulating fat loss, the long period without carbs isn’t conducive to maximum muscle accumulation. In fact, by the second or third day you’re pretty much in a severe catabolic state. Sure, there’s an anabolic rebound during the loading days. But I’m not sure if this can be enough to compensate for the rest of the week. I do believe that it’s enough to prevent muscle loss on a weekly basis, but not enough to promote maximum muscle gain.’

Does this apply once adapted?

What is that quote from, and who said it?

I want to try a 100-gram carb dose mid-week,last meal on Wednesday.

The quote is from CT’s Carb Cycling article.

[/quote]

Yeah, as soon as I posted that question I read CT’s article.

1402

Dave Draper on how to gain mass without fat:

The diet information I acquired in the early ?60s, the basic bodybuilder?s diet being restored today for all of mankind, came from the struggling Muscle Beach/Screen Actor?s Guild members who didn?t work much beyond studio calls and made every penny count: high protein, low carbs and medium fat – meat, milk, eggs, fruit and salad, and don?t forget your vitamin and mineral supplements and your protein powder.

They knew this menu built muscle and provided energy and kept the bodyfat low. Why? ?Cuz, that?s why. Ask anyone. Try it. Today, 40 to 50 years later, there are stacks of books that have made the subject of nutrition no clearer or more appealing; just lots of research, study, facts, data and confusion. What are we, nuts?

And Dave Draper on “big legs” or not.

My first training partner – a slick Mr. California in ?64 – and I looked at Reeves and said, ?He da man.? Taper was sought by most early bodybuilders and legs were trained enough to serve as platforms for the lean V-shaped upper body – the sweet look. The ?sweet look? has left the building.

1403

How bout some mass on the AD?

The Anabolic Diet
By Hugo Rivera

There are many ways to implement a Low Carbohydrate diet but the way that I have always used is the Anabolic Diet from Dr. Mauro DiPasquale that calls for 5 days of Low Carb dieting and a weekend of High Carbs. I believe that if you are a bodybuilder, this is the best way to go as you get that anabolic insulin spike during the weekends that enables you to plug in all those carbs right into the muscle cells.

I tried this diet on my fifth year of bodybuilding. It is important to know that I had not made any good gains for that past year. It was the middle of November and I was due to get married on December 17. I wanted to be in the best shape of my life on my wedding date.

Since I had made no gains during that year, I knew that I had to break the rules and “think out of the box” so to speak. I already had read articles about Dr. Mauro’s High Fat Diet (as it was called back then) and had always been intrigued by the idea. So… I decided to give it a try even though it almost gave my family a heart attack. In addition to the dietary change, I decided to do something radical with my training as well.

Being influenced by old MuscleMag articles of the Blonde Bomber. I decided to bomb myself out Golden Era style with a slight modification. Since I still was in College I could not afford 3 hour workouts all at a time. What I did instead is that I divided the sessions in 3 (no typo here folks) sessions of 45 minutes each (Hit each bodypart 3 times a week with 15 sets each).

1 in my home gym in the morning, 1 at noon in school and the evening one at home. Next week I will cover the specifics of the workout just in case there are some Bombers out there that want to try something similar. I will also recommend ways to modify it for Once a day and twice a day training sessions.

Anyway, the reason I decided to go with such protocol was the following:

If the diet produced the extra testosterone that Dr. Dipasquale claimed, then I would be able to recover and grow. This was a great training protocol to put the diet to the test.

Such a workout (they were fast paced and included plenty of supersets - click here for the workout) would keep my heart healthy.

My body was in some dire need of a shock.

My Results

Below are the results that I got in 30 days (this is no joke and remember that Dr. DiPasquale is not paying for my testimonial)

Before

Weight: 165lbs
Chest: 45 inches (been there for 1.5 years)
Arms: 15 inches
Legs: 24 inches
Calves: 14.5 inches
Waist: 34 inches
After

Weight: 175 lbs (182 over the weekends when carbs were high)
Chest: 48.5 inches
Arms: 16 inches
Legs: 26 inches
Calves: 15.5 inches
Waist: 32 inches
If it would be someone else writing about this I would say that this could not be true but I have witnesses (ask anyone in my family) or ask the people that had to fix the measurements of my Tuxedo at the last minute.

Unfortunately, I have been unable to replicate such results again the other two times that I have gotten in the diet (even though I do put on muscle quicker every time I go in it). It is probably due to the fact that the shock when I change to such diet is not as great anymore as it was when I did it the first time (the body remembers). My body is also pretty used to doing 10 or even 15 sets of the same exercise (that is also one of the reasons I know that my program was successful - this was the first time that I had done that).

In my opinion, this diet did indeed provide me with higher testosterone levels and faster recuperation capabilities. The results speak for themselves. I also got increased strength gains, increased energy and focus, and increased fat loss as I was putting on enormous amounts of muscle in a very short period of time. I also noticed that I was able to eat more without getting fat.

1404

I think I’m gonna skip the steak tonight, and carve myself a nice slice of crow to eat. DH, I believe this is the 2nd time you’ve had to bitch slap me, right? I honestly don’t know what happens when I see a new article, I get all giddy like a fucking schoolgirl. It is at times like these gentlemen, (and women), that I am reminded that I’m a newbie to this world.

I am reminded that I never so much as saw a weight room or read the nutrition labels of anything until about 8mo ago. I’m not going to apologize for anything, but I will say that I’ve had my eyes opened just a little wider, “beyond the nation”.

Thanks Hoss,
-Rob.

1405

Allright, so I crunched the numbers, and here they are. I’m already sitting at 4000kcals/day and I’m not gaining an ounce, so I figure’d I’d start from there.

Day-Kcal-Each Meal
M-4200-(42g Pro,~8g CHO, 55g Fat)
T-4200-(42g Pro,~8g CHO, 55g Fat)
W-4200-(42g Pro,~8g CHO, 55g Fat)+ Last meal of 250g CHO
Th-4200-(42g Pro,~8g CHO, 55g Fat)
F-4200-(42g Pro,~8g CHO, 55g Fat)
S-5070-(25g Pro,130g CHO,25g Fat)
Su-5070-(25g Pro,130g CHO,25g Fat)
and repeat until bigger.

I can begin this tommorow. As much as I’ve enjoyed my little “free for alls” I need to get back up on the horse. I think I may have been undereating on the weekends, I dunno. We’ll see. Thanks for everything DH.
-CA

1406

Slaps the Atlas

C’mon, CA! We’re in the AD together, for masssssssssssss. Let’s hit up the T-Bone steaks and T-Bar rows!

DH, you are awesome.

1407

Also, CA, 130g carbs on your carbups? Is that a typo? I really hope you mean 1300, cuz that’s, like, fuckin’ sexy.

That’s like 1500g of rice. Jesus. Awesome.

Edit cuz I’m a retard at reading things. 130g per meal, so, that’s like 700+. Sweet.

1408

What can I say, that’s how she breaks down baby. I get all tingly just thinking about it.
-CA

1409

Protein would be spared. No need for gluconeogensis when an ample supply of calories from both fat and CHO are present. Once adapted, you no longer operate as other do. For a CHO burner, a lack of calories puts you at great risk for wasting AA’s. On the AD, you’ll use a combo of fat and CHO for energy, but moderate (25% or so)fat will enable the CHO to be packed into the muscle AND will enhance the insulin surge. Remember a while back I said that fat (for us at least) assists rather than suppresses insulin in the presence of high CHO. Your best loading protocol should include some fat. It’s more useful than protein on the load, truth be told. You can experiement with extreme loading like so:
10% P
20% F
70% CHO

Fat is a good thing, in the proper context, for the loading phase.

Best,
DH

[quote]bricked. wrote:
I have a question for the carbups.
We know that when you carbup, for the first 24~ hrs, you are storing glycogen and burning fat. What would happen if your macros were like 70C/30P/0F? Would you burn body fat for fuel? (Good) Or would protein be used? (Bad!)

[/quote]

1410

If one doesn’t each much red meat, what is the next best fat source? I’ve been eating mostly cheese, walnuts, almonds and beef sticks for my fat (in that order). I do have fish oil and flax seed for my fats everyday, also.

1411

[quote]HouseOfAtlas wrote:
If one doesn’t each much red meat, what is the next best fat source? I’ve been eating mostly cheese, walnuts, almonds and beef sticks for my fat (in that order). I do have fish oil and flax seed for my fats everyday, also.

[/quote]

I’d say other types of meat (pork, chicken, even eggs) or fish (salmon especially). You can add olive oil or flax seed oil to the meat before or during cooking to bring the macro profile up to that of a piece of red meat. You won’t get the killer amino acid profile that you’d get with a nice steak, but I’d think it would be better than cheese.
-CA

1412

CA,
I was notorious for doing the same thing when I first began. I understand completely.

It’s really simple. You can gain on ANY surplus of calories. If there is no surplus (even if it is a hassle to get it in) then you cannot, under any circumstances gain appreciable muscle mass. Some, but not much, if all other conditions are right. The AD keeps your hormonal status in an anabolic and/or anti-catabolic state continuously. This will dictate the TYPE/QUALITY of the weight gain. Indiscriminate surplus eating will add too much fat due to a constant yo-yo effect on insulin levels.

So the choice is basically: get a surplus of calories to a sufficient level for the individual via a higher CHO diet, the AD, or some hybrid thereof. As you move along the continuum from the AD to the other extreme of high (>60%) CHO then you also move the potential likelihood of adding fat mass up proportionally. It’s like a sliding scale.

Now, for the ectomorph, the very young and lean, or the daredevil who doesn’t care about a little fat gain, then you should maximize every route on the AD.

Give yourself the 50g of CHO per day (at least on training days) and make 25-30g of that as dextro/maltodextro combo or either individually. Then use the balance (20-25)for misc. CHO that you’ll pick up in your day.

Experiment with the 250g or so of CHO (quality ONLY) on Wedneday evening

Jack up your cals on the weekend. You could try to go as high as 8,000 on Saturday and then 4,000 on sunday so that you’d have a daily average of 6,000 for the weekend. Also, it’s tough to “super-eat” for more than a day or two in my experience.

See what this alone does before you add anything to the weekdays. If you were averaging 4,000 per day then bumping the weekend as per above would give you an additional 4,000 cals for the week without having to increase your daily intake at all. See where this leads you for now.

Making too many changes just increases confusion and doesn’t allow you to isolate specific variables.

I’d strongly suggest a Waterbury program for mass. I love TBT cycled with the Waterbury Method. Also Staley’s EDT is an extremely anabolic program. Using your 10rm for sets of 5 during your PR zones is perfection for muscle mass. Gained over one inch on my arms in 8 weeks back when I first did this. But DON’T do an arm cycle now. Add body mass first.

Now get to it, Chuck! I’ve got to go soak my throbbing hand and eat some oatmeal complete with honey, raisins, and sliced banana. Comfort food. :wink:

Best,
DH

[quote]Charles Atlas wrote:
I think I’m gonna skip the steak tonight, and carve myself a nice slice of crow to eat. DH, I believe this is the 2nd time you’ve had to bitch slap me, right? I honestly don’t know what happens when I see a new article, I get all giddy like a fucking schoolgirl. It is at times like these gentlemen, (and women), that I am reminded that I’m a newbie to this world.

I am reminded that I never so much as saw a weight room or read the nutrition labels of anything until about 8mo ago. I’m not going to apologize for anything, but I will say that I’ve had my eyes opened just a little wider, “beyond the nation”.

Thanks Hoss,
-Rob.[/quote]

1413

Olive oil and heavy whipping cream w/ protein shakes or by themselves. Very handy to have around.

DH

[quote]HouseOfAtlas wrote:
If one doesn’t each much red meat, what is the next best fat source? I’ve been eating mostly cheese, walnuts, almonds and beef sticks for my fat (in that order). I do have fish oil and flax seed for my fats everyday, also.

[/quote]

1414

[quote]Disc Hoss wrote:
Olive oil and heavy whipping cream w/ protein shakes or by themselves. Very handy to have around.

DH

HouseOfAtlas wrote:
If one doesn’t each much red meat, what is the next best fat source? I’ve been eating mostly cheese, walnuts, almonds and beef sticks for my fat (in that order). I do have fish oil and flax seed for my fats everyday, also.

[/quote]

Thanks DH and Atlas :slight_smile:

1415

Damn. Thanks for the tips DH. Hell, thanks for the whole diet/workout program you just gave me!

I guess for 2 weeks I’ll keep everything static except for the cal increase on the weekends. Then I’ll try the Wed. carb-up, then mess with the weekly clas/macros id need be. Does that sound right?

I’m actually running toward the end of my first time on TBT, and I love it. In the first 4 weeks I added 60lbs to my sumo deadlift. Before that I was an ABBH guy for about 4mo, so I hear ya on the Waterbury programs, he tha man.
-CA

1416

DH,

I’m also looking to gain on the AD. Planning to take in approx 3000 cals weekdays, do you think i should do a 36hr carbup at 4000cals per day? That’s approx
1200g carbs at 60%.

I get a sinking feeling that I’m gonna blow up…

Any help would be appreciated.

1417

[quote]Disc Hoss wrote:

Now, for the ectomorph, the very young and lean, or the daredevil who doesn’t care about a little fat gain, then you should maximize every route on the AD.

Give yourself the 50g of CHO per day (at least on training days) and make 25-30g of that as dextro/maltodextro combo or either individually. Then use the balance (20-25)for misc. CHO that you’ll pick up in your day.

Experiment with the 250g or so of CHO (quality ONLY) on Wedneday evening[/quote]

If one experiences success with this method is it alright to continue while doing a maintainence phase and or a cutting phase? I pondered about the midweek carbup earlier in the thread and was told by several that it could possibly result in “carbohydrate pergutory”, with my body struggling to determine whether to use fat or carbs for fuel.

1418

Goal:
Bulk up to 95 kgs from 85 now.

Lifting:
Currently on the last days of ABBH2.I’ll follow it up with TBT or TTT.

Food:
280 g fat and 170 g protein on weekdays.
100-200 g carbs last meal of Wednesday
150 protein,150 g fat and +500g carbs during the weekend.

I’m currently a chubby 85 kgs.

1419

Give it a try. Some can push the limits more than others. Strength and body composition will dictate for the individual. A 36 hour high cal load and a quick midweek spike is fine for many guys who have trouble gaining or are naturally lean/fast metabolism.

Go for it.

DH

[quote]speedy5323 wrote:
Disc Hoss wrote:

Now, for the ectomorph, the very young and lean, or the daredevil who doesn’t care about a little fat gain, then you should maximize every route on the AD.

Give yourself the 50g of CHO per day (at least on training days) and make 25-30g of that as dextro/maltodextro combo or either individually. Then use the balance (20-25)for misc. CHO that you’ll pick up in your day.

Experiment with the 250g or so of CHO (quality ONLY) on Wedneday evening

If one experiences success with this method is it alright to continue while doing a maintainence phase and or a cutting phase? I pondered about the midweek carbup earlier in the thread and was told by several that it could possibly result in “carbohydrate pergutory”, with my body struggling to determine whether to use fat or carbs for fuel.

[/quote]

1420

Golden. That’s about what I do. I gain on lower cals pretty easy. About 3,600 on weekdays and 5000 on weekend days.

DH

[quote]bricked. wrote:
DH,

I’m also looking to gain on the AD. Planning to take in approx 3000 cals weekdays, do you think i should do a 36hr carbup at 4000cals per day? That’s approx
1200g carbs at 60%.

I get a sinking feeling that I’m gonna blow up…

Any help would be appreciated.[/quote]