Anabolic diet/keto a good diet for me?

[Botch]

ok, it wants me to eat 180x18=3240, that is truly insane. I stuffed my face today and managed about 2900. In fact I'm trying to stuff down a protein shake with olive oil even though its bed time.

I don't think 2900 is too far off, and according to one other website, its ok to be at BWx16 depending on body type. My net carbs were at 29, was happy I could fit in some blueberries post workout.


Here is my breakdown:

breakfast: 4 eggs with cheese and garlic

lunch: 8 ounce steak with 2c broccoli

post lunch: 1 bubba angus burger with cheddar

preworkout: 2 ounces emmental cheese

postworkout: low carb soy milk with whey, 1/2c blueberries, and cinnamon, and 2 Tblsp flax meal for fiber.

dinner: 6oz salmon steak, 4cups spinach w/olive oil and vinegar, 2cups broccoli

latenight: whey in water, with 1 tblspoon olive oil


---------grams------cals-----%total
Total: --2890
Fat:------208--------1841-----65%
--Sat: ---62 ----------555------21%
Carbs:---51-----------115------4%
--Fiber:---22 -----------0-------0%
Protein:---215-------860------31%




Workout today was a little tough halfway through. I got light headed easier, and got really tired.

Your maintainance cals may be anywhere from 15x bodyweight to 18x depending on the person so don't worry if you can't hit the 3000 mark. Carbs look a bit high, they should be kept as close to 0 as possible during the assessment phase (but anything under 30g is fine). Nevermind, I just reread and I see that you are counting fiber along with your carbs so everything looks good there. Also, you should apt for 1g of EPA/DHA per day which for most fish oil brands would be roughly 10 caps per day. Other than that you have some choice foods up there and I'm jealous that you have all that delicious meat on your weekday menu.

[T-Bone]

Well the Anabolic Diet is very dated. The newer version, The Metabolic is much better and includes a lot more information about tweaking the diet for you personally. Also the companion website helps a lot.

[johnyq]

Your maintainance cals may be anywhere from 15x bodyweight to 18x depending on the person so don't worry if you can't hit the 3000 mark. Carbs look a bit high, they should be kept as close to 0 as possible during the assessment phase (but anything under 30g is fine). Nevermind, I just reread and I see that you are counting fiber along with your carbs so everything looks good there. Also, you should apt for 1g of EPA/DHA per day which for most fish oil brands would be roughly 10 caps per day. Other than that you have some choice foods up there and I'm jealous that you have all that delicious meat on your weekday menu.

thanks for the feedback! I do take 10 1g fish caps a day actually, just didn't include it in the diet layout. After that first day or two I found my appetite increase a huge amount, it got to hte point where I would be hungry half an hour after a steak, very weird.

Last night started my first carb load, going into today. Definitely felt that carb syndrome of feeling sleepy.

I'll keep in mind your comments about aiming for very low carbs while still in the transition phase, and I'll make sure not to add in any extras for the first 3 weeks or so.


Started a log
anabolic diet and westside4skinny bastards with johnyq

[johnyq]

Well the Anabolic Diet is very dated. The newer version, The Metabolic is much better and includes a lot more information about tweaking the diet for you personally. Also the companion website helps a lot.

I read around here that not a lot changed, but I'll look into it, thanks!

[T-Bone]

I read around here that not a lot changed, but I'll look into it, thanks!

I don't know about that. Anabolic Diet was published in 1994!.

[johnyq]

Do you guys carb load immediately after fridays workout, or do you wait until saturday?

[Botch]

You can carb load anywhere from 24-48 hours depending on the person. For me while bulking 36 hours is perfect. And 36 hours is PLENTY of time for most people. Typically I'll start on Saturday morning and end on Sunday evening. I've done 48 hours before but it was too much for me considering I eat a good amount of carbs whenever I load.

[CryingEmo]

It seems logical that the more bodyfat you have the shorter the refeed.

So maybe something like:


>20% 8 hours
15-20% 12 hours
12-15% 24 hours
8-12% 24-26 hours



It's not set in stone, but the common theme seems to be shorter refeeds for higher BF.


I've also switched to 90% clean sources, like oatmeal, blueberries (limited to 1 cup), brown rice, whole grain pasta, ezikiel breads, etc.

[Botch]

Good post CryingEmo. I agree that if you're trying to lose bodyfat then the 36 hour carb up is certainly not optimal. When cutting I stick to carbing up either one day a week (say half-day to all day saturday) or a split like Wed/Sat where the last 1-2 meals of the night are high carb meals.

[Neil5585]

IMO the leaner you are the more you need the more drastic carb ups to maintain leptin levels. Fatties don't need that since they already have high leptin levels.

I think it's a good idea to match carb sources to your current bodyfat. If you're fat, I'd use lower GI sources like oats, sprouted breads, yams, etc. If you're very lean, white rice, mashed white potatoes, and things like that would be good.

[johnyq]

The reason I asked is because I believe in bodyopus he has you carb refeeding immediately after the friday workout. He even does some odd "glycogen depletion" workout on friday, with high reps low weight. I kind of prefer the saturday to sunday refeed with the idea it builds glycogen reserves for the weeks workouts, but bodyopus had some interesting thoughts on the matter (glycogen supersaturation?).

This is where I read about that:

Lyle McDonald BodyOpus Pages

Lyle McDonald did a week by week (even blow by blow) report of a twenty week BodyOpus experience.
He originally posted them on misc.fitness.weights. They are here

He also summarized them in a FAQ

And he has written a technical paper about Cyclical Ketogenic Diets Part 1 Part 2 Part 3

Lyle's bodyfat measurement instructions

I started my refeed saturday night, and finished sunday night. I'm slightly fat, probably 14-17% BF as a guess. I have plenty of pictures in logs floating around.



Todays energy levels at the gym were through the roof, and I crushed some PRs. I hope this is a trend!

[Neil5585]

There's far more to carb refeeds than glycogen storage. It's part of a whole anabolic cascade of hormones and boosting of metabolism.

Has anyone ever noticed on a cut, you cheat eating all kinds of **** for a day, then within a week you've dropped quite a bit of fat? I'm honestly not up on all the exact hormonal cascades, but I know insulin, growth hormone (yes at the same time as insulin in this case), leptin, protein synthesis, glycogen supercompensation, intramuscular triglycerides, etc. I think it's a mistake to base it all around glycogen storage. I personally find carb loads to be more productive on off days from the gym.

[fitzchivalry0]

My math may be messed up here, but when you guys are saying 36 hour carb loads (like in Botch's example) and it goes from say 9 a.m. Saturday and then to 9 p.m. Sunday isn't that 24 hours? So that is a two day carb-up or are you basically going by days and a 24 hour carb-up would just be Saturday? Forgive me if that is a stupid question as I'm still fairly new at this.

[Distilled Water]

9am sat-9am sunday is 24gr add 12hrs to that and go til 9pm sunday then you get 36, like Botch was talking about

[fitzchivalry0]

Ah, my math did stink. I just worked that out in my head also. One more question for anyone. Do you shoot for a certain amount of carbs on weekends? I have been going over by 250 calories from my week day cals and switching ratios around like stated in the book.