Isn't it BWx18 for maintance? For weight loss subtract 500 calories and run that for a week and make sure your weight loss is inbetween 1-2lbs if not then adjust. For me its 210x18=3780-500=3280.. so 3200 calories, and thats the same number I get from alot of other places too (my scivation books has my weight loss at 3200 too)

Originally Posted by ktw

Just wanted to make sure.

Also, what did you guys use as your baseline for your macros? The 18x bodyweight for me comes out to over 4k calories. I was eating this much when I weighed 235ish (I'm 220 now) and I have been maintaining well at 2900/3000 so I figured I should start in between and adjust. Does this sound wise to anyone else? I know he is adamant about the 18x bodyweight, it just seems like a total overkill.

18X also sounds high to me.

So with the TKD option is a refeed even necessary?

Originally Posted by ktw

So with the TKD option is a refeed even necessary?

No, not from what I've read.

Originally Posted by RobInKuwait

No, not from what I've read.

Thanks, can any other Anabolic Diet gurus confirm this? I am only taking in 25 grams of dextrose during workout, 25 after and less than 50 grams of carbs after that. My total for the day is about 80 grams when all is said and done. I would guess that this would not fully refill glycogen stores, as it is only 50 grams above the 30 gram baseline. DiPasquale says in his book that some individuals regularly use between 100 to 200 grams on the Anabolic diet but does not say anything about them not refeeding.

Originally Posted by ktw

Thanks, can any other Anabolic Diet gurus confirm this? I am only taking in 25 grams of dextrose during workout, 25 after and less than 50 grams of carbs after that. My total for the day is about 80 grams when all is said and done. I would guess that this would not fully refill glycogen stores, as it is only 50 grams above the 30 gram baseline. DiPasquale says in his book that some individuals regularly use between 100 to 200 grams on the Anabolic diet but does not say anything about them not refeeding.

The amount of carbs you can eat on the AD totally varies from person to person. DiPasquale was talking about individual cases when he mentioned those people, not as general guidance. My recommendation is that you try the diet as prescribed until you get used to its effects on your body, then try new things at that point.

Very intrigued by this topic i wanna give it a try but i need a lot more info on it

Originally Posted by DamirK

Very intrigued by this topic i wanna give it a try but i need a lot more info on it

Read the PDF and this thread and you should be good to go.

I've been on a TKD/CKD ish diet for about 2 weeks now (I have been on both before). Im going to try the "Skip Load" that was talked about earlier and report back. I just got back from the grocery store and it's guna be hard to have to wait til 2maro.

For an idea I usually only have carbs 1-2x's/day. I am doing HIIT cardio each morning this last week (baseball conditioning) I had a bowl of cinnamon life w/ 2 scoops protein after wards. On days I will do Low Intensity cardio I will have a grapefruit. Then I will sip on some WMS during my workouts ~60gr or so mixed with 50gr protein.

On non-Workout days I only have the bowl of cereal or grapefruit in the morning. Fat is usually at about 150gr thru the day and protein is closer to 300+. I know not traditional but it works for me.

Originally Posted by DamirK

Very intrigued by this topic i wanna give it a try but i need a lot more info on it

there is a pdf downloadable file around here of the whole book.. lays it all out for you

I started a low carb, high protein, mod fat diet a couple of weeks ago. Since the diet was so similar to the Anabolic Diet I have decided to fully adopt the AD.

I am currently in Ketosis, and have been for nearly 48 hours now. How long should I stay in Ketosis (although i know Ketosis really isn't the point of the AD) before I do my first carb load up. Would this weekend be too soon?

Download the e book in this thread. It details it in there. 12 days is ideal from the start of the diet. This is 12 days of the actual diet, not including transition days, etc. I did mine at 10 and I refeed once a weekend for a total of 24 hours.

I am thirty hours into my first refeed on the Anabolic Diet, and I am about 8 lbs heavier than I was at last weigh in (Wednesday of last week).

For the first time in a couple of weeks my muscles are round and full, and despite my eating foods that would usually put me in a carb coma I feel pretty good.

I am noticing my wedding ring fitting a bit tighter than usual, so I am wondering if I should end my carb load now, or go the full 48?

Man, I can't wait to get in the gym Monday, I am going to be a F*cking beast.

I only do a 24 hour carb load. About 600 grams. I read some stuff online from Poliquin, who worked with the guy who created the diet and he recommends refeed amounts based on bf percentages. The higher the percentage the shorter the refeed and the less you eat.

Originally Posted by ktw

I only do a 24 hour carb load. About 600 grams. I read some stuff online from Poliquin, who worked with the guy who created the diet and he recommends refeed amounts based on bf percentages. The higher the percentage the shorter the refeed and the less you eat.

What are the guidelines?

Originally Posted by Kc2554

What are the guidelines?

Bump on dat :hot: sounds good today...1st craving in 1.5 months on CKD LOL

Originally Posted by rampage jackson

Bump on dat :hot: sounds good today...1st craving in 1.5 months on CKD LOL

Be strong, beach weather is just around the corner.

bumping this thread. i have been on the AD before but i have a question for the veterans and also a recipe for everyone to enjoy.
my question is since i have been on the AD before (ive started it like 3 times in the past year. i switch from AD to little to moderate amount of carbs cuz im retarded lol) i started wed of this week. so today is the 4th day. would it be ok to do a 12-24 hour carb load tommorow( 5th day) since my body has been through this 3 times? or should i just wait the 12 days?

and my recipe is for anabolic(with nano-diffusion technology! hahaha) flourless brownie/cookies. now im not too big on eating dirty and i keep it clean most of the time...but when you want something to snack on thats alittle sweet and will keep you under 30g of carbs these are pretty cool. And you can take them with you incase of emergency so you can atleast have alittle something to eat if your out and not home intime for your next meal.

You need:
1/2 cup natty PB
2 med-large eggs whatever you have
1/4 tsp vanilla extract
1/4 tsp baking soda
1/8 tsp salt
1 scoop protein powder (i used ON's chocolate casein)
you could add unsweet chocolate chips but this adds more carbs
1/4 cup splenda (you can use more but again a cup of splenda has 24g of carbs)

mix everything together in a bowl. i did the protein powder last. since casein is pretty thick, i had to add water to make them more gooey. if you use whey you'll prob have a different consistantcy and wont need water.

Preheat oven to 350
drop tablespoons of your cookies/brownies onto pan, flatten them out a bit
bake for 11-13 mins (i did mine 13mins in a gas oven)

I was able to make 12 medium size cookies/brownies off this recipe

macros for my exact recipe:1 cookie/brownie
around ~92 cals
2g of carbs
5.5g of protein
.75g of fiber

you could also top these with cool whip or dip them in heavy cream haha.

hope someone makes these. they are pretty good to me. they taste like a cake brownie. kind of fluffy you know? or just chocolate cake like. thats the best i can describe it.
hope some of you make these and enjoy them. i love this diet everytime i start it. i dont know why i just dont stay on it. it leans me out so well ( im cutting right now)
ENJOY!

here are teh nudez

Originally Posted by TNASTYII

bumping this thread. i have been on the AD before but i have a question for the veterans and also a recipe for everyone to enjoy.
my question is since i have been on the AD before (ive started it like 3 times in the past year. i switch from AD to little to moderate amount of carbs cuz im retarded lol) i started wed of this week. so today is the 4th day. would it be ok to do a 12-24 hour carb load tommorow( 5th day) since my body has been through this 3 times? or should i just wait the 12 days?

and my recipe is for anabolic(with nano-diffusion technology! hahaha) flourless brownie/cookies. now im not too big on eating dirty and i keep it clean most of the time...but when you want something to snack on thats alittle sweet and will keep you under 30g of carbs these are pretty cool. And you can take them with you incase of emergency so you can atleast have alittle something to eat if your out and not home intime for your next meal.

You need:
1/2 cup natty PB
2 med-large eggs whatever you have
1/4 tsp vanilla extract
1/4 tsp baking soda
1/8 tsp salt
1 scoop protein powder (i used ON's chocolate casein)
you could add unsweet chocolate chips but this adds more carbs
1/4 cup splenda (you can use more but again a cup of splenda has 24g of carbs)

mix everything together in a bowl. i did the protein powder last. since casein is pretty thick, i had to add water to make them more gooey. if you use whey you'll prob have a different consistantcy and wont need water.

Preheat oven to 350
drop tablespoons of your cookies/brownies onto pan, flatten them out a bit
bake for 11-13 mins (i did mine 13mins in a gas oven)

I was able to make 12 medium size cookies/brownies off this recipe

macros for my exact recipe:1 cookie/brownie
around ~92 cals
2g of carbs
5.5g of protein
.75g of fiber

you could also top these with cool whip or dip them in heavy cream haha.

hope someone makes these. they are pretty good to me. they taste like a cake brownie. kind of fluffy you know? or just chocolate cake like. thats the best i can describe it.
hope some of you make these and enjoy them. i love this diet everytime i start it. i dont know why i just dont stay on it. it leans me out so well ( im cutting right now)
ENJOY!

here are teh nudez

Thanks for the recipe! I am baking some right now. I used two scoops of CupCake Batter ATW whey, and no Splenda....will post how they taste.

depends on how sweet your whey is...i dont know how much of a difference adding the splenda makes.

Originally Posted by TNASTYII

depends on how sweet your whey is...i dont know how much of a difference adding the splenda makes.

Here is the finished product....not bad. Wife even said they were tasty.

Here is my recipe:


6 eggo waffles
3 scoops low fat Cookies and Cream Ice Cream
Maple Syrup
Pancake Syrup
Whipped cream

Originally Posted by TNASTYII

bumping this thread. i have been on the AD before but i have a question for the veterans and also a recipe for everyone to enjoy.
my question is since i have been on the AD before (ive started it like 3 times in the past year. i switch from AD to little to moderate amount of carbs cuz im retarded lol) i started wed of this week. so today is the 4th day. would it be ok to do a 12-24 hour carb load tommorow( 5th day) since my body has been through this 3 times? or should i just wait the 12 days?

and my recipe is for anabolic(with nano-diffusion technology! hahaha) flourless brownie/cookies. now im not too big on eating dirty and i keep it clean most of the time...but when you want something to snack on thats alittle sweet and will keep you under 30g of carbs these are pretty cool. And you can take them with you incase of emergency so you can atleast have alittle something to eat if your out and not home intime for your next meal.

You need:
1/2 cup natty PB
2 med-large eggs whatever you have
1/4 tsp vanilla extract
1/4 tsp baking soda
1/8 tsp salt
1 scoop protein powder (i used ON's chocolate casein)
you could add unsweet chocolate chips but this adds more carbs
1/4 cup splenda (you can use more but again a cup of splenda has 24g of carbs)

mix everything together in a bowl. i did the protein powder last. since casein is pretty thick, i had to add water to make them more gooey. if you use whey you'll prob have a different consistantcy and wont need water.

Preheat oven to 350
drop tablespoons of your cookies/brownies onto pan, flatten them out a bit
bake for 11-13 mins (i did mine 13mins in a gas oven)

I was able to make 12 medium size cookies/brownies off this recipe

macros for my exact recipe:1 cookie/brownie
around ~92 cals
2g of carbs
5.5g of protein
.75g of fiber

you could also top these with cool whip or dip them in heavy cream haha.

hope someone makes these. they are pretty good to me. they taste like a cake brownie. kind of fluffy you know? or just chocolate cake like. thats the best i can describe it.
hope some of you make these and enjoy them. i love this diet everytime i start it. i dont know why i just dont stay on it. it leans me out so well ( im cutting right now)
ENJOY!

here are teh nudez

To be honest I wouldn't do it. 1 or 2 days in keto just isn't beneficial as If you wait the 10-12 days. I think you would be better off waiting and holding off on the carb load.

Those cookie brownies do look good though.

Originally Posted by imprezivr6

Here is my recipe:


6 eggo waffles
3 scoops low fat Cookies and Cream Ice Cream
Maple Syrup
Pancake Syrup
Whipped cream

I envy you.

Originally Posted by ThomasRivera

I envy you.

Oh wow! Jealous.

Originally Posted by Kc2554

Oh wow! Jealous.

No, just envious. I haven't had egos in a long time or waffles for that matter.

Originally Posted by ThomasRivera

No, just envious. I haven't had egos in a long time or waffles for that matter.

Ooops..quoted the wrong person...sorry.

I have a slightly better recipe for the AD:

6 Scoops protein powder
1/4 cup almond meal
1/4 cup cashew meal
1/4 cup meal of any other nut you like except peanuts
2 whole eggs, 3 to 4 whites depending on the consistency of your powder
I add 1.5 packets of splenda for every bar, but I use ****ty tasting protein.

When I want carbs I add some honey, crushed granola, take out 2 of the nut meals.

Without granola: 25 grams fat, 34 grams protein
With granola: 35 grams of carbs, 9 grams of fat, 38 grams of protein.

350 for 15 minutes

Originally Posted by ktw

I have a slightly better recipe for the AD:

6 Scoops protein powder
1/4 cup almond meal
1/4 cup cashew meal
1/4 cup meal of any other nut you like except peanuts
2 whole eggs, 3 to 4 whites depending on the consistency of your powder
I add 1.5 packets of splenda for every bar, but I use ****ty tasting protein.

When I want carbs I add some honey, crushed granola, take out 2 of the nut meals.

Without granola: 25 grams fat, 34 grams protein
With granola: 35 grams of carbs, 9 grams of fat, 38 grams of protein.

350 for 15 minutes

Ok, I think I will have to try this one also!
Can you get almond and cashew meal at most stores?

i would have used almond meal...but i couldnt find it, and i had already been to the store that night..so i wasnt trying to go back and get almonds to grind them up lol.