ANABOLIC DIET: Daily Log Starting 11/4/2008!

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    ANABOLIC DIET: Daily Log Starting 11/4/2008!


    Hey guys, this is a new diet I'm trying out. The diet consists of carb loading on the weekends and maintaining relatively low levels of carbs throughout the week. The purpose of this diet is to maintain a lean physique year round while staying around 10% B.F. so that you can cut down to 4-5% anytime fairly easily. This gets rid of the common bulk during the winter, and cut during the summer diets that often lead to much lost muscle mass during the cutting months. Follow my diet and see if it works for you. Thanks guys, please critique it.

    Starting Weight & Body Fat
    Weight: 222 lbs.
    Body Fat: approx. 11.5%

    11/4/2008
    Weekdays
    Calories: Aiming for 4,050
    Carbs: going to try 60 grams, which is about 6% (5-8%)
    Fat: about 270g per day which is 60% (55-60%)
    Protein: going for 354g protein, which is about 35% (30-35%)

    Weekends
    Carbs: No limit (45-60%)
    Fat: 30-40%
    Protein: 10-15%

    Meal 1:
    1 oz. Gouda Cheese: 100 cal, 8g fat, 0g carbs, 6g protein
    3 whole eggs, 1 egg white: 275 cal, 15g fat, 4g carb, 28g protein
    2tbsp olive oil: 120 cal, 28g fat, 0g carb, 0g protein
    2 CLA softgels: 18 cal, 2g fat, 0g carb, 0g fat
    TOTALS: 630 cal, 53g fat, 4g carb, 34g protein
    76% fat, 3% carb, 22% protein

    Meal 2:
    1 Scoop Lean Pro Matrix: 160 cal, 1g fat, 2g carbs, 34g protein
    2 scoops glutamine: 40 cal, 0g fat, 0g carb, 10g protein
    2 tbsp Omega 3-6-9 oil: 240 cal, 28g fat, 0g carb, 0g protein
    2 CLA softgels: 18 cal, 2g fat, 0g carb, 0g protein
    TOTALS: 458 cal, 31g fat, 2g carb, 44g protein
    61% fat, 2% carbs, 38% protein

    Meal 3:
    Lean Cuisine: 280 cal, 8g fat, 30g carbs, 22g protein
    2 CLA softgels: 18 cal, 2g fat, 0g carbs, 0g protein
    Oh Yeah! RTD: 220 cal, 9g fat, 4g carbs, 32g protein
    TOTALS: 518 cal, 19g fat, 34g carbs, 54g protein
    33% fat, 26% carbs, 42% protein

    Meal 4:
    1 cup peanuts: 340 cal, 28g fat, 12g carbs, 14g protein
    2 CLA softgels: 18 cal, 2g fat, 0g carbs, 0g protein
    Isopure RTD: 170 cal, 0g fat, 1g carbs, 40g protein
    TOTALS: 528 cal, 30g fat, 13g carbs, 54g protein
    51% fat, 10% carbs, 41% protein

    Meal 5:
    2 scoops Lean Pro Matrix: 320 cal, 2g fat, 4g carbs, 68g protein
    4 scoops glutamine: 80 cal, 0g fat, 0g carbs, 20g protein
    4tbsp Flax Oil: 480 cal, 56g fat, 0g carbs, 0g protein
    4 CLA softgels: 36 cal, 4g fat, 0g carbs, 0g protein
    TOTALS: 916 cal, 62g fat, 4g carbs, 88g protein
    61% fat, 2% carbs, 38% protein

    Meal 6:
    Oh Yeah! RTD: 220 cal, 9g fat, 4g carbs, 32g protein
    6 CLA softgels: 54 cal, 6g fat, 0g carbs, 0g protein
    TOTALS: 274 cal, 15g fat, 4g carbs, 32g protein
    46% fat, 6% carbs, 47% protein

    Meal 7:
    2oz. Gouda Cheese: 200 cal, 16g fat, 0g carbs, 12g protein
    TOTALS: 200 cal, 16g fat, 0g carbs, 12g protein
    72% fat, 0% carbs, 28% protein

    *At this time I am subtracting all of the glutamine calories and all of the glutamine protein figures from the cumulative total for I have just found out that glutamine may not contain a sufficient amount of calories to count for my study. Below are the adjusted cumulative totals.

    Meal 8:
    2 scoops Lean Pro Matrix: 320 cal, 2g fat, 4g carbs, 68g protein
    4tbsp Flax Oil: 480 cal, 56g fat, 0g carbs, 0g protein
    2 CLA softgels: 18 cal, 2g fat, 0g carbs, 0g protein
    TOTALS: 818 calories, 60g fat, 4g carbs, 68g protein
    66% fat, 2% carbs, 33% protein

    CUMULATIVE TOTALS:
    4,022 calories, 270g fat, 65g carbs, 344g protein
    60% fat, 6% carbs, 34% protein

    PERFECT!!!

    So far not so bad, I feel great! ... Except today was the first day that rectal rapids kicked in. I'm assuming my stomach will settle in a few days. No problem.

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    11/5/2008

    Meal 1:
    2 slices whole wheat bread: 240 cal, 3g fat, 42g carbs, 10g protein
    1tbsp. butter: 40cal, 4.5g fat, 0g carbs, 0g protein
    3 whole eggs: 240 cal, 15g fat, 3g carbs, 21g protein
    2 CLA softgels: 18 cal, 2g fat, 0g carbs, 0g protein
    TOTALS: 538 cal, 24.5g fat, 45g carb, 31g protein
    41% fat, 33% carbs, 23% protein

    Meal 2:
    Caesar Bowl- El Pollo Loco, no rice: 357 cal, 25g fat, 5g carbs, 28g protein
    TOTALS: 357 cal, 25g fat, 5g carbs, 28g protein
    63% fat, 6% carbs, 31% protein
    *approximation

    Meal 3:
    2 scoops Lean Pro Matrix: 320 cal, 2g fat, 4g carbs, 68g protein
    4tbsp Flax Oil: 480 cal, 56g fat, 0g carbs, 0g protein
    4 CLA softgels: 36 cal, 4g fat, 0g carbs, 0g protein
    TOTALS: 836 cal, 62g fat, 4g carbs, 68g protein
    67% fat, 2% carbs, 33% protein

    Meal 4:
    2 Morrey's Salmon Fillets: 490 calories, 14g fat, 3g carbs (sugar), 60g protein
    TOTALS: 490 cal, 28g fat, 3g carbs, 60g protein
    51% fat, 2% carbs, 49% protein

    Meal 5:
    2 scoops Lean Pro Matrix: 320 cal, 2g fat, 4g carbs, 68g protein
    4tbsp Flax Oil: 480 cal, 56g fat, 0g carbs, 0g protein
    4 CLA softgels: 36 cal, 4g fat, 0g carbs, 0g protein
    TOTALS: 836 cal, 62g fat, 4g carbs, 68g protein
    67% fat, 2% carbs, 33% protein

    Meal 6:
    1 chicken breast: 231 calories, 5g fat, 0g carbs, 43g protein
    1/2tbsp olive oil: 63 cal, 7g fat, 0g carb, 0g protein
    4 CLA softgels: 36 cal, 4g fat, 0g carbs, 0g protein
    TOTALS: 330 cal, 16g fat, 0g carbs, 43g protein
    44% fat, 0% carbs, 52% protein

    CUMULATIVE TOTALS:
    3,387 calories, 217.5g fat, 61g carbs, 298g protein
    58% fat, 7% carbs, 35% protein

    Still have some digestion problems but it's not all that bad, just inconvenient. I will keep adding as my day progresses.
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    I think you're eating too many carbs. Under 20 is preferred and I would max out at 30.
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    Quote Originally Posted by Rugger View Post
    I think you're eating too many carbs. Under 20 is preferred and I would max out at 30.
    Very much so

    Usually people go with 50 total, 20 being fiber, and 30 being normal, but that is MAX.

    I personally go with about 15 norm carbs, and then some fiber from basically only lettuce, lol. I stay regular though, so it must be working OK

    EDIT: The type of diet is called a Cyclical Ketogenic Diet(CKD), you could google it or check around here for a little more info that may help
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    Quote Originally Posted by ShadowFury View Post
    EDIT: The type of diet is called a Cyclical Ketogenic Diet(CKD), you could google it or check around here for a little more info that may help

    I know about Ketogenic Diets, I'm not going for Ketosis... I'm just going for lower carbs, but not ketosis. If I wanted to enter ketosis I'd just shoot some insulin and drop it real quick. I can't function properly on 20 or 30grams of carbs a day, but staying around 60 is working perfectly for me.
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    Quote Originally Posted by ErichSchmidt View Post
    I know about Ketogenic Diets, I'm not going for Ketosis... I'm just going for lower carbs, but not ketosis. If I wanted to enter ketosis I'd just shoot some insulin and drop it real quick. I can't function properly on 20 or 30grams of carbs a day, but staying around 60 is working perfectly for me.
    Alright, I wasn't really sure what you were shootin' for, sorry.
    I'm gonna follow this log because it likes like I'll be clean bulking on CKD in a couple months, subd
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    Why would you go low carb if you didn't want to use ketosis?
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    Quote Originally Posted by Rugger View Post
    Why would you go low carb if you didn't want to use ketosis?
    For energy purposes and mental stability haha. Also when I go low or no carb I don't cut well, I just look like crap. This 60g carbs has been keeping me a little more "full" looking and I'm still cutting. I look more dense and less flabby I guess you could say.
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    Quote Originally Posted by ShadowFury View Post
    Alright, I wasn't really sure what you were shootin' for, sorry.
    I'm gonna follow this log because it likes like I'll be clean bulking on CKD in a couple months, subd
    Yea I should have made that clear. I have no trouble getting into ketosis I just hate it, acetone breath and all that jazz. I just feel like dying every time I do it, but when I have to, I do.
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    May I ask what getting into ketosis does that is beneficial?
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    Quote Originally Posted by Boyders View Post
    May I ask what getting into ketosis does that is beneficial?
    Primarilly burns fat as its main source of energy, spares muscle. Two of the top lists of things.
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    I think what's more important is the ketogenic state rather than being in ketosis. When you get into the deepest phase of ketosis, your body primarilly prefers to use FFA's not ketones for it's main source of energy, the brain seeks out ketones in place of glucose. The body will initially utilize ketones but slowly shift over to FFA's as the brain requires more ketones as opposed to glucose.

    The Anabolic solution, which is the newest update of the Anabolic diet actually suggests to manipulate carb levels until you feel no fatigue out or in the gym before you even get to bust your ass.
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    Quote Originally Posted by ThomasRivera View Post
    I think what's more important is the ketogenic state rather than being in ketosis. When you get into the deepest phase of ketosis, your body primarilly prefers to use FFA's not ketones for it's main source of energy, the brain seeks out ketones in place of glucose. The body will initially utilize ketones but slowly shift over to FFA's as the brain requires more ketones as opposed to glucose.

    The Anabolic solution, which is the newest update of the Anabolic diet actually suggests to manipulate carb levels until you feel no fatigue out or in the gym before you even get to bust your ass.
    So you're saying low carb but no carb correct? That way I burn stored fat but not ffa's?

    A note to all of you...
    I should have waited to post the log, I'm leaving for Cancun on Saturday and will be out of town until then. I will gather feedback from this forum when I get back and re-start the diet log. I'm doing the all inclusive thing for 6 days. My diet is consisting of booze and actually good food. I'm not planning on looking good when I come back haha, all the more inspiration for me to get on a hardcore diet when I return. Leave feedback, as I will be going off that when I get back for determining my new diet. Until next week....
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    FFA's are free fatty acids which are basically broken down fats into their components. Ketones come from FFA's.

    You're not looking for excess ketones during a diet like this since there are only a few parts of the body that can't utilize FFA for energy, the brain, central nervous system, type 2 muscle fibers that depend on glycogen in their stores for their bursts of energy.

    The way I look at thing is like this

    1.Brain requires ~100 grams of glucose
    2.After 3 weeks drops around 70 percent

    So here you have general glucose levels to stay under for your body to need to produce ketones in order to fuel the brain/cns. However, there are other things that effect the levels

    1.Some % is taken up by muscles in the form of glycogen
    2.A greater deal of glucose is taken up as glycogen if used post workout
    3.Some % of carb intake is in fructose which will be stored in the liver and not utilized in the brain (But too much can knock you out of keto anyway) and sucrose which contains both glucose and fructose.
    4. Some % of carbs if taken before a workout are utilized, but as I remember from the anabolic solution it's suggested to not do this as FFA is less utilized.
  

  
 

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