anabolic diet question
- 03-05-2008, 03:00 PM
anabolic diet question
i know you have to have the right kind of metabolism and body for this diet and i was wondering. ive been on it for around 4 days now. my first workout was fine, but i did chest and shoulders yesterday and my strenth was pretty low. it was the first workout in a while i didnt add weight to my incline press, and chest flies and such.
heres a bit about me. i use to be severly overweight in middle school, around the area of 225 pounds in the 8th grade. i droped a mess load of weight even though i didnt know what i was doing and went down to 170. got lazy and the 170 turned into 195, cut back down to around 180 and my weight has been hovering around 186 ever since i started working out. i know my body loves carbs. so idk if this is the right diet for me. i can eat lots of fats and proteins and not gain fat, but those carbs are a different story.
i feel leaner and my pants are looser since i started but idk if this is the right diet for me. im really tryin to cut BF here. the reason i say idk if its rght is becuase of the strenth loss yesterday. i like im getting leaner and the day after i workout i feel like the muscle group is bigger.
maybe i can get some input on this :]
- 03-05-2008, 03:18 PM
Strength will go down the first week or so, after my body became more fat adapted I started to gain strength again.
The later in your week you get ( further from the refeed ) the weaker you will get because of decreased glycogyn stores, you will want to get your heavier/more important bodyparts ( i.e. legs, chest, back ) done in the earlier part part of your split.
Stick with the diet TNasty, sounds like your explaining yourself to be an endo and the diet works wonders for us.
- 03-05-2008, 03:38 PM
03-05-2008, 07:00 PM
thanks for the replies guys. you mentioned you gained 5 pounds the first week. ive LOST 3lbs as of yesterday along with some strenth but i figured that happens to the best of us. i feel like im gaining muscle at the same time. i did chest and shoulders yesterday, with Super sets of tris and bis (only 4 sets for both) and my arms feel alot fuller today. i just feel different everytime i put my shirt on after starting this diet. im not discouraged, and i have alot of will power. i wont quit. and nothings a quick fix. you say i describe myself as an endo. im more a mix between a endo and ecto lol. im 6'2 and trying to gain as much muscle as possible. i havnt been putting it on easy either. im a hardgainer with sensitivity to carbs or high cals. kinda weird but everyones different. my mom always complains"all this meat isnt good for you." i just looked it up and it said people had better blood work after being on this diet. lol. she always complains, but mom and dad are diabetic. i try to tell them dont eat alot of carbs...whats do they do? eat carbs.lol. she not gonna make me quit. im just mentioning it.
i see what your saying about having the biggest body parts at the beggining of the week after the refeed. i did back 2 days after i started and strenth was fine.
is it ok to only have one refeed/carb up day? or should i stick with 2. o and i recently read online on bb.com, someone was talking about buffalo wings being low carb...just had me some and they were amazing haha. 1 carb per 3 pieces. the best i could find and im sure its ok for this diet. me and my buddy are doing legs tommorow morning. its prob gonna suck lol. i cant wait to have a carb up. i miss my milk really bad
side note: i could prob use all the info you guys can give me on this diet and training. im just now figuring out how many sets i need to avoid overtraining. so basically ive been overtraining the whole year and 3 months ive been working out. i think ive got it straight now. thats one of the reasons ive felt bigger, is because i actually grew this week bc i didnt overtrain. and im not totally on the anabolic diet yet. ive been following it, but ive had around 30-40g of carbs. thats ONLY on workout days. but im cutting all carbs from now on. most of the carbs i was eating was PWO. in my shake. i just read that you dont eat any carbs PWO on this diet. :/ guess i read over that one. i knew you had to stay under 30g. its prob gonna be better that i did do it this way, i came off ALOT of carbs in my diet. and i mean ALOT. lol. been getting headaches too, but they are gone.
i kep thinkin of more stuff to ask and write about.....what do you guys eat on the go? low carb protein bar? or what? im in college and some classes are 3 hours so i need food if im eating every 3 hours, which ive been doing for a long time.
03-05-2008, 07:51 PM
You probably didn't lose any strength, you were just glycogen depleted, so you didn't have enough energy.
You can still have milk dude. Buy HOODS CALORIE COUNTDOWN MILK. IT's 3 grams of carbs per cup. So you could have a few cups a day mixed with protein powder and be fine. Try it, it's good.
03-05-2008, 08:09 PM
Im pissed I haven't been able to find hoods calorie countdown chocolate milk at any of the grocery stores in my area and it sounds awesome!
03-05-2008, 08:12 PM
Yeah it owns, it's alot more creamy than skim milk. It tastes like a savory cream, which IMO tastes wayyy better than skim milk. I drink it even on carb ups with cereal. That milk + ezekiel cereal OWNS!! Giant stores carry it. The chocolate version has 5 grams of carbs a cup, but IMO doesn't taste as good.
Another thing about carb ups, refeeds, is that huge leptin boost, so if you go real low cals the next day, you just lost 1 LB of solid fat in like a day with cardio... bcaa's to protect muscle.
03-05-2008, 08:19 PM
TNASTYII, I am also in college and Monday-Friday I am at school for about 8-10 hours. I workout inbetween classes and I like to bring protein shakes w/ heavy whipping cream and extra virgin olive oil with me. For another meal I also like to bring some tuna pre mixed with mustard and mayo and some more extra virgin olive oil to have by itself with the tuna. Nuts are also a good choice as well. If you are needing some extra fat during the day fish oil is also a good choice. I usually take about 10 caps with my post workout shake, then wait about an hour and have a large meal. Hope that all made sense, I got my wisdom teeth pulled earlier today and the painkillers are making me looooooopy .
03-05-2008, 08:31 PM
I usually go super low kcal after my 12 hour refeeds, that little tid-bit is very interesting.
BCAAs for some reason I can seem to have, I could not get into ketosis for about a month until this week when i dropped my Xtend to try and trouble shoot. Might be picking up some leucine though since its a ketogenic amino acid
03-05-2008, 08:35 PM
I naturally go low cals the day after the carb up because often I'm still kinda full and don't feel like I need the cals. I usually eat a lot of calories on the carb up though w/ about 30% from fat...because fat just makes everything taste better.
03-05-2008, 08:46 PM
I actually miss fat during carb ups.
My 12 hour carb up yielded 5000 calories.
Today I had around 2700.
My maintenance is somewhere around 3500. I also lifted today and did a small amount of cardio. I saved a ton of calories for PW. So I ate like 1800 today, then PWO I ate 900.
03-06-2008, 09:32 AM
nice to see you guys replied again haha. but seriously i always wondered if there was a milk with low carbs. ive even looked. idk if i have stores that would carry it. i dont have a Gaint store here. i have food lion, haris teeter, walmart, BI-LO thats around my house. ill look for it next time im at the store.
im stil feeling leaner this morning. which is good :]
my good friend from highschool(we grad. together) is coming over and we are gonna hit the gym in about a hour and 15 mins. im bout to go fix me a big breakfast like i always do. 5 jumbo eggs with 3 good size pieces of sausage. heck i might even throw some bacon in there. lol. going to do legs today and im sure is gonna be h3ll.
so you guys are saying 12 hour refeed. i thought it was supposed to be the whole weekend? sat and sun is carb up right? and can you eat as much as u like? or do you still have to watch calories? well hes comin over early so i gotta get get bfast lol.
thanks for ansering my questions
03-06-2008, 10:04 AM
The lower bodyfat you are, the longer the refeed.
12 hour refeed is sufficient for myself. Anything more and it's counter-productive.
You don't eat as much as you like on carbups. You eat until your full, not until your stuffed or sick. Then you eat when your hungry again.
On low carb days you have to watch your cals if you want to cut. You can't eat 5K calories and expect to lose weight.
03-06-2008, 11:06 AM
CryingEmo made a good point about the carb ups. I'm relatively low bodyfat right now and I find that a small carb spike on wednesday night plus a 12 hour carb up on saturday is just what I need. Any more than that and I start packing on fat. But I wouldn't recommend trying a carb spike midweek until you have had some experience with the diet (1-2 months at least) and you are absolutely dragging ass during the latter part of the week. I also get quite a bit of exercise and play in soccer games during the week so the extra carbs midweek are helpful.
03-06-2008, 12:50 PM
yea i read about the refeed midweek but it said you need more than just 1-2 months before u do that. i cant remeber how long it said. just got back from squats and weighted myself on the scale at the gym. i was 198. when i said i weighed around 186 thats on my scale at home. this is like a a scale at the doctors office. i had to go lighter on the back squats which really isnt a surprise. but i actually added weight to my front squats. which is pretty cool. but i was very low energy. i mean i didnt even feel like doing squats but i did, and it was hard lol. i guess ill only be doing a 12 hour refeed on sunday then. gonna work out with my buddy again on monday. its back for me, which is my strongest part. i love back day and after a carb up, its gonna be amazing. i also felt like i got hit by a truck last night when i woke up. my back hurts from my matress or either how i sleep. its weird. im going easy on my deadlifts on monday becuase my back needs a little break. so i wont go as heavy. i really like this diet though. it seems like im loosing body fat already, esp on my chest which is exactly where i want to loose. i use to be fat and still have extra on my hips chest and stomach.
i get no where near 5k cals man. i know u cant loose weight like that. im gettin around 3300 which is alittle above mainten. for me which is right were i want to be.
about the milk again. are u saying i can have milk? or just the low carb milk. prob cant have it at all till carb up unless i have low carb milk correct? i have a journal over at bb.com but i wish there was a section here for that. i dont get comments on my journal over there. i know i would here.
03-06-2008, 02:55 PM
i just went and picked up some choc HOOD. that stuff is BOMB. lol. 4 carbs per serving. and its as good as the 27g of carbs per serving. awesome. thanks for telling me about it! i love milk. now i can be on the anabolic diet and have my milk during the week too! :bb3:
03-06-2008, 03:03 PM
Very nice find, its all about finding out what works and if you really love something then dont cut it out but limit it!
I'd keep the milk for Post WO since thats when you'll need the carbs to suppress the cortisol and spike insulin levels
03-06-2008, 06:33 PM
got another question. since i started this last saturday, is it ok for me to carb up sunday? like is the 12 day AD then carb up neccessary? or can i just do week by week. i heard the 12 day thing wasnt in the book, so im guessing it doesnt HAVE to be done
03-06-2008, 07:58 PM
The 12 day break in period is listed in the Metabolic Diet. It is optional, however its recommended. When I started the AD I didn't do the 12 day break in period, instead I just started with a 5 on 2 off approach. This way worked fine for me, but I didn't crash until late into the second week. You will adapt quicker if you do the 12 day break in, but for me I needed that first carb up sooner to keep my sanity as this was the first time I'd ever done anything low carb in my life.
03-06-2008, 08:24 PM
The faster you eat and get nutrients into your body the faster the insulin will be released to suppress the cortisol, milk being full of sugar will trigger a faster reaction. This being the reasoning behind my suggestion to drink milk @ this time, you however can drink it whenever you choose - JMO
03-06-2008, 08:28 PM
03-06-2008, 08:31 PM
03-06-2008, 11:29 PM
Insulin Spike Post Workout. This is probably one of the most asked questions. Do you need an insulin spike post workout on the Anabolic Diet? The answer is no. Remember How the Anabolic Diet Works:
No carbs during the week. Insulin controlled.
Heavy carb loading in the weekend. Insulin spike.
Youíll get an extreme insulin spike during the weekend which will get all proteins & nutrients into your muscles. One more time: no carbs post workout on the Anabolic Diet.
Post Workout Nutrition. The following works on the Anabolic Diet:
Whey, water & 2 teaspoons olive oil or fish oil; or
Meat & veggies
Avoid too much fat post workout. It can upset your stomach. 10g will do.
Post Post Workout Meal. The real deal comes 60 to 90 minutes later. Hereís what I usually get:
300g green veggies
1tbps olive oil
Totals for 80g protein, 80g fat & plenty of fiber.
Post Post Workout Shake. If you canít have a whole meal post post workout, try a shake of:
Heavy whipping cream
Heavy whipping cream has 40% fat.
Thatís for post & post post workout nutrition on the Anabolic Diet. If you need ideas for pre workout nutrition, check out one of the various Breakfast Eggs Recipes."
There is quite a bit on the site about the anabolic diet. He also outlines a 5X5 routine you might want to look at,
03-07-2008, 08:05 PM
and thats exactly what i read. no insulin spike PWO. thats what a carb up is for. ive seen it. but thanks for posting it.
on the other hand i might have a problem coming up. im going to the doctor for a physical on monday, and my mom just found out i was going to be on this diet for more than a week. she thought i was just doing it for a week. i have no idea what made her think this, but she is absolutely flippin. she thinks my cholestorol and everything is gonna be messed up because im eat alot of meat. idk my doctors son is supposevely a bodybuilder, so idk if hes gonna know about the anabolic diet. i REALLY REALLY dont want to get off this diet. i hope he will think its ok. and she also wrote down all the stuff im takin....i mean its for good health. fish oils, msm glucosamine and hylaronic acid for joints and fiber pills. i very much dislike my mom sometimes.....im gonna do all i can to not get off this diet. if the doc says it not good ima say suck it
03-08-2008, 11:14 AM
Are you getting labs done at the doctor? It would be a good time to get your lipids/triglycerides checked since you only just began the diet (and a hormone panel if you can). This should give you a baseline and a few months down the line it would be helpful to get bloodwork done again. This will show you if you have any peculiarities and need to make changes in the diet. Chances are you won't, and you will be able to show your mom how much your health has improved since beginning the diet.
03-08-2008, 09:46 PM
i started my carb up today. didnt go crazy and everything was clean. i didnt feel any different. i DO get better sleep while just eating high fat, high protein, low carb. the sleep is amazing. and thats def a plus. i want a honest opinion from you guys. you know im 18 about to turn 19. and i really want something other than creatine(which i dont respond to) to help me in the gym. no xplode really doesnt do anything but giv eme a pump and vascularity(im taking this now, but only becuase i got it for free). i have tried rpm but the effects are wearing down) im looking for strenth, pumps too i guess. is there a better product? such as no shotgun, or super pump? or would it be ok for me to maximize my testosterone with a natty t booster? maybe i should try drive, or t bomb II, DTH or something. most people say wait tilll your older for a t booster, but that doesnt mean it wont help now. i have tried mass fx/hyperdrolx2 and strenth was crazy, but my libido dropped pretty bad so i stopped. i was about half way through the bottles. i know this isnt the supp section but i figured i might could get some help. thanks
03-10-2008, 10:01 PM
Hey TNASTYII, you might wanna give IGF-2 a look, by applied Nut.
I've been using that for the past couple weeks, along with the anabolic diet that I've been on for the past 5 weeks, and IGF-2 is nice for the strength gains and muscle hardness. I have awesome sleeps with it as well. I was already sleeping quite well on the anabolic diet, but now it just feels like I'm getting a deeper more restful sleep.
Good luck with the AD.
03-11-2008, 07:25 PM
nah i want to order some its just my mom is really gay about me taking stuff, just like she is the diet. the doctor didnt say i should stop the diet or anything, he just said it causes your body to be more acidic(do i care?) i am losing bodyfat theres no doubt. and im pretty sure im gettin bigger(muscle wise) because the shirt im wearing right now was alot bigger at the begining of the week. lol. i love the AD, but by the time i get to thursday or friday im sick of eating meat. lol.
im about to order ready for war for some workout energy since its kind of low. im also finishing my bottle of mass fx. this is my third day back on it. doing legs tommorow with my buddy. when i run out of the mass fx i really wanna try DTH but i doubt my mom will approve even when the doc said it was ok :/
03-11-2008, 07:33 PM
03-11-2008, 09:04 PM
03-11-2008, 09:35 PM
Did all you bro's do the 12 day load phase or the 5 day?
03-12-2008, 12:30 AM
03-12-2008, 07:12 AM
I did the 12 day loading phase as well...i thought it helped me to get mentally tougher and I felt ready to hammer down on the diet
03-12-2008, 04:31 PM
im doing 5 day on 2 day off. its hard for me to be on the AD when i work all day on friday and saturday. i dont have foods i can eat available. my first week was rough. second week is alot better
03-12-2008, 04:37 PM
03-12-2008, 05:30 PM
03-12-2008, 05:44 PM
03-12-2008, 06:02 PM
Hey tnasty if your mom is still buggin' you about the health aspects of a LC diet, show her this link, it's a decent collection studies that show the health benefits of a reduced carbohydrate intake.
Low Carbohydrate Nutrition: Low Carb Research
Tell her to read it all, that should stop her from naggin' you for awhile; atleast until you want to get some cool new supplements.
And I wish I could take credit for finding that, but props to someone a lot smarter than me on a different board which I won't mention out of respect for AM.
Last edited by illfoo; 03-12-2008 at 06:03 PM. Reason: can't spell
03-12-2008, 07:59 PM
03-13-2008, 06:58 AM
I just got the PDF on this...Im a endo/mesmo...Im 6'1 193... im working on getting ready for summer. Goal is to be satisfied by June 1st... Since you're all on it, how does this sound to you guys, is the diet for me? 2 1/2 months? I can switch over VERY quickly.
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