JudoJosh attempt at anabolic diet log... - AnabolicMinds.com

JudoJosh attempt at anabolic diet log...

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    JudoJosh attempt at anabolic diet log...


    This is going to be a log of my eating habits and weight loss here. I have been playing with the anabolic diet for almost 2 weeks now and kinda wingin it but now its time to buckle down and do it right.

    I am making the log because I want a way to track my progress and also look for feedback from members here as to if I am doing it right or what changes if any need to be made.. all critisicm is welcome.

    Also hopefully the log will help keep me dedicated and on track with it. I have been playing with the keto diet idea for a while now and slowly elimiating carbs from my diet and the day after christmas I dove head first in and went for it. Went 5 days in and got a stomach virus, I had originally thought my body was rejecting the diet or something but I am pretty sure it was viral, anyway it wasnt till then I realized I started in the middle of the week and I really wanted my carbloads to be weekends so for the next couple weeks im going to try and strtech the keto period as long as possible to get my carb days on weekends.

    I also just recieved my order for dcp/levi stack but am not going to be adding it until I am sure I am doing the diet right and it is working. Will be going to walmart today or tomorow to try and pick up some ketone strips (any tips on which ones are best to get?????)

    so more to come soon...
    "The only good is knowledge and the only evil is ignorance." - Socrates

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    Good luck, I'll be watching your log, this diet has become an obsession of mine, and i'm currently on day 5 of my 7 day low carb period
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    I'm in; AD is the shizz. Good luck!
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    I am going to start this from the begining of the month so let me backtrack a little bit

    Jan 1

    Dietary

    Juice Plus vitamin upon waking

    Meal 1
    4 slice of bacon
    1 sausage link
    2 eggs

    Meal 2
    7oz roast pork
    2oz baked ham

    Meal 3
    Isopure shake
    1oz Omega Peanut Butter

    Meal 4
    6oz Canned Albacore
    1 mayonaise packet

    Meal 5
    1 oz rice and beans

    Later
    Juice plus multi
    1 acidophilus
    2 ZMA

    Totals:
    1900 calories
    245g protein
    14.7g carbs (2.7g fiber)
    95.9g Fat

    Narrative:
    This was the day after new years.. I worked this day and when I got home I knocked out. Didn't get all the calories I wanted in but didnt really do much at work and wasn't active much at all (slooow day)
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Jan 2

    Deitary


    Juice Plus vitamin upon waking
    1 seasmin oil pill

    Meal 1
    2oz Ham Capocolla
    2oz smoked deli ham
    20g provolone cheese
    2oz American deli cheese
    2 fish oil pills

    Meal 2
    4 Omega 3 eggs
    2oz Goat Mozzerella cheese
    1 Ballpark hotdog


    Meal 3
    8oz Roast pork
    2 fish oil pills
    1 sesamin oil pill


    Meal 4
    4oz pepperoni
    70g Goat mozzeralla cheese
    2 fishsticks

    Later
    Juice plus multi
    1 acidophilus
    2 fish oil pills
    2 ZMA pills
    1 sesamin oil pill

    Totals:
    2618 calories
    203.8g protein
    22.8g carbs (3.4g fiber)
    189.9g Fat

    Narrative:
    Today was a day off from work. I was home with my son and raked outside and did other various errands... I had planned to go to the gym but didn't happen. I did however hit more calories so that is a plus
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Doin good, I hear you on having things in your life and not being able to hit the numbers you want, I'm in Iraq and I can't seem to eat enough fat for the life of me. This has motivated me to start a log, I'm at work 12 hours a day with nothing better to do! You posting pics throughout??
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    Jan 3

    Dietary


    Juice Plus vitamin upon waking

    Meal 1
    Isopure shake
    2 fish oil pills

    *Workout*

    Meal 2
    6oz canned albacore
    2 tbsp mayo, salad dressing type

    Meal 3
    9oz roast pork

    Meal 4
    2 ballpark hotdogs
    2oz capocolla ham

    Meal 5
    5 buffalo wings
    2oz mozzerella cheese (scraped off a pizza)

    Meal 6
    6oz cheese steak meat
    3 slice american cheese

    Later
    Juice plus multi
    1 acidophilus
    2 ZMA pills
    1 sesamin oil pill

    Totals:
    2945 calories
    287.2g protein
    26.6g carbs (1.2g fiber)
    185.5g Fat

    Workout

    Squat 3x7 - 135
    Bench press 3x8 - 155
    Seated military press 3x5 - 95
    Close grip Bench 3x8 - 125
    Seated calf raises 3x15 - 90

    Supps

    Pre-Workout: Primal EAA / Primal n20
    and Xtend taken thoughout workout

    Narrative:
    Off work today, made it to the gym today. Felt good to get back in havent been in a couple days. Had energy thoughout workouts didn't get tired like I usually do. Family ordered pizza for dinner and I tried to make the best out of it, think I did alright with what I had.

    Still working on creating a solid workout plan so will be kinda winging it untill I get into something that feels right for me.

    also not sure on calorie or macro totals yet.. being weight loss I try and hit at least 2500 calories on non lift days and 3000 on lift days. See how this goes for a week then re adjust if I loose too much weight or gain weight
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Whats up Josh, what kind of workout style are you planning on doing? I see quads, chest, shoulders, tris, and calfs on your lift today. I suppose next lift would include hamstrings, lats, biceps, and abs? Let me know what you're thinking about doing and I can maybe throw some ideas your way.

    Oh yeah, subbed to keep you honest.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    Whats up Josh, what kind of workout style are you planning on doing? I see quads, chest, shoulders, tris, and calfs on your lift today. I suppose next lift would include hamstrings, lats, biceps, and abs? Let me know what you're thinking about doing and I can maybe throw some ideas your way.

    Oh yeah, subbed to keep you honest.
    thanks for checkin in bud.. yea ima need help to stay on my toes.. I am mainly lifting for strength and explosiveness todaywas kinda just a push day tomorow I will maybe do some kettleball with some cleans and high pulls or a pull day with some deadlifts and what not.. not really looking for definition or mass gains as I am already fat, I figure the diet will help me cut down BF% so Ima lift for strength and stay within the 5-8 rep range.. any tips would be greatly appreaciated



    p.s.
    I stole your log layout; or to better phrase it, it inspired me
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Looks good, I'll be following along.

    What's up with the two glasses of juice a day. Isn't that like 60 carbs, in fructose form?
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    Quote Originally Posted by RobInKuwait View Post
    Looks good, I'll be following along.

    What's up with the two glasses of juice a day. Isn't that like 60 carbs, in fructose form?
    lol.. no juice plus is a multi-vitamin made from whole foods.. my chiro gave me a speech on em and I got suckered into a 3month supply so I figure ima use em up.

    It is basically a fruit one in morning and veggie one in evening, the thought behind it is that synthethic vitamins arent absorbed by the body as well as real food so these are basically dried up food and condensed into pills.. dunno if it will really help or not but I got em so ima use em
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Well if you wanted you could always train for mass and as the muscle starts packing on it will slowly burn the fat off. Recomp!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by JudoJosh View Post
    lol.. no juice plus is a multi-vitamin made from whole foods.. my chiro gave me a speech on em and I got suckered into a 3month supply so I figure ima use em up.

    It is basically a fruit one in morning and veggie one in evening, the thought behind it is that synthethic vitamins arent absorbed by the body as well as real food so these are basically dried up food and condensed into pills.. dunno if it will really help or not but I got em so ima use em
    Ah ok

    Thought you were drinking juice every morning.....
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    Jan 4

    Dietary


    Juice Plus vitamin upon waking

    Meal 1
    6 Buffalo wings

    *Workout*

    Meal 2
    210g pork roasted

    Meal 3
    4 Omega 3 eggs
    6 slice bacon
    2 Fish oil pills

    Meal 4
    275g of 85% lean ground beef made into patties

    Meal 5
    3oz provolone cheese
    2oz Goat mozzerella cheese
    100g pepperoni

    Later
    1 acidophilus pill
    1 sesamin oil pill
    Juice Plus multi

    Totals:
    2971 calories
    256.3g protein
    13.8g carbs (1.5g fiber)
    209.7g Fat

    Workout

    Deadlift 3x6 - 135
    Stiffleg Dead 3x6 - 105
    Bent Barbell Row 3x5 - 105
    Seated shrugs - 3x8 - two 45lb plates on each side
    Lat pulldown to front - 3x8 - #50 plate on each side

    Supps

    Pre-Workout: Primal EAA / Primal n20
    (no xtend taken)
    Some EAA and creatine pills Post-WO

    Narrative:
    Another day off from work. Hit the gym this morning and it was crazy packed. Luckily for me the squat rack was open and I got in and did most of my routine there but, I rushed out and forgot to do curls and on top of that I forgot my xtend on my kitchen counter.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Keep up the good work Josh! Do you know how many macros you are takin in a day? Are you hitting your target?
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    hmm... as far as macros I dunno.. I am shooting for around 2500 on days I dont do anything and 3000 on days I lift or fight... try and keep it about 55-60% fat and 30-45% protein..

    I use fitday to monitor my intake so i am always checking and entering food in, I decide what to eat next by what I am low on.. I also try and get at least 210g protein in a day and make sure I have enough fat in..
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    that's good, I got the fitday idea off of you and i've been using it the past week and i love it!
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    yea makes life a little easier
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Where do i find the fit day link to post on here? i noticed you did that but i couldnt seem to get it to work
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    I don't see why you guys don't just use the diet tracker on AM.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Does it have tons of foods in it?
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    Quote Originally Posted by AMTorres View Post
    Does it have tons of foods in it?
    Yeah. If they aren't on there, it doesn't take too long to add your own.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    Yeah. If they aren't on there, it doesn't take too long to add your own.
    Thanks SB I will definitely have to look into that!
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    Quote Originally Posted by SilentBob187 View Post
    I don't see why you guys don't just use the diet tracker on AM.
    I would have if I known about the site before.. I been using fitday since I have been tryna get into better shape, I found this site afterwards .. I seen the diet tracker here and got to say looks better then fitdays but fitday already has a bunch of my custom foods that I eat and buy already entered and thought it would have been too much of a hassle to switch it all over just dont have the time..
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Jan 5

    Dietary


    Juice Plus vitamin upon waking

    Meal 1
    2 medium eggs scrambled
    1oz cooked spinach
    3 pieces of bacon
    1 sausage link

    Meal 2
    56g Peanuts
    50g Capocolla Ham
    2oz deli ham
    1oz almonds

    Meal 3
    12oz Corned beef

    *Kickbox*

    Meal 4
    6oz stewed chicken breast
    110g grean beans
    2 fish oil pills
    1 sesamin oil pil

    Later
    Juice plus multi
    1 acidophilus
    2 ZMA

    Totals:
    2621 calories
    165.2g fat
    23.2g carbs (9.5g fiber)
    260.7g protein

    Supps

    None. I usually take my Xtend with me to fighting but I forgot it.

    Narrative:
    I worked today. Stayed pretty active all day and felt good all day. plently of energy suprisingly being this is my 5th day without carbs. So last week I must have been actually sick to be feeling the way I was. Kickboxing went great too... Hit the heavy bag and did drills for about 1hr and was steady thoughout only drank water I forgot my xtend. I am surprised how good I feel and not sure if I am gonna do the carb load tomorow, might put it off till wed or thursday depending on how I feel. I really should stretch this out so I can get my carbloads on weekends instead of midweek like this. Tomorow I am planning on going to the gym and doing some kettle bells, power cleans and high pulls.. maybe some cardio we'll see.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Do you have a depletion workout on hand for your last workout before carb loading?
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    Quote Originally Posted by AMTorres View Post
    Do you have a depletion workout on hand for your last workout before carb loading?
    nope, I had actually made another post asking te boad about suggestions like 10 mins ago Depletition workout??
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Jan 6

    Dietary


    Juice Plus vitamin upon waking

    Meal 1
    135g of 85%lean ground beef
    2 fish oil pills

    *Workout*

    Meal 2
    Whey Shake
    1 small peanut butter cookie

    Meal 3
    6oz Albacore tuna
    1tbsp mayonaise
    3 slice american cheese

    Meal 4
    3oz pepperoni
    50g provolone cheese

    Meal 5
    2 grilled stuffed steak burritos from taco bell (no tortilla shell, no tomatoes, no rice.. just steak, beans, and cheese)

    Later
    Juice plus multi
    1 acidophilus
    2 Fish oil pills

    Totals:
    2141 calories
    130.6g fat
    36.8g carbs (8.1g fiber)
    198.7g protein

    Supps

    Taken before gym: 1 scoop n20 with 1 scoop primal EAA
    No xtend forgot the damn thing again!!!!!!!

    Workout

    Highpull 3x5 - 75
    Cleans 3x5 - 95
    back hyperextensions 3x15 - body weight
    Kettle Bells - Done with 25lb Kettle Bell for 2 sets.
    (1 set = 5 reps of each exercise below, followed by the next exercise with no rest for a total of 25 reps per arm and then onto the other arm without rest for 25 more for a total of 50 reps. then 1min rest.
    Clean, High pull, swing, snatch, toe touches)

    Cardio - Ran on eliptical 2.7 miles with an average Heart rate of 116

    Narrative:
    Last day off from work before I go back. Woke up really tired and not hungry at all. Ate and left to the gym, was feeling really weak and tired thoughout it all. I had started with the kettlebells and felt like I might have pulled something in my lowerback so I stopped after the second set and stretched it out and did the hyperextensions. I wanted to do more but just didnt have the energy or motivation, just couldnt find it. Left the gym and visted a friend who was sick and hung out there for a while came home, skipped judo pratice and went to bed. I am really disappointed with this day, my eating was terrible and felt tired all damn day. Hope tomorow is better. I am soupposed to box tomorow night but I think I might cancel and just hit the gym and start carb load right afterwards.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    What is this high pull in which you speak of?
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    1. 2.

    basically you squat down grab bar and explode up with it and pull bar up to around collar bone and lower and repeat.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Jan 5

    Dietary


    Juice Plus vitamin upon waking
    2 fish oil pills
    1 sesamin oil pill

    Meal 1
    2 medium eggs scrambled
    2oz spinach
    6 slice bacon
    1 sausage link

    Meal 2
    4oz beef, sandwich steakl
    2 slice american cheese
    3.36oz beef sausage
    3.5oz mozzeralla cheese

    Meal 3
    75g goat mozerella cheese
    2oz pepperoni
    15g omega peanut butter
    2 fish oil pills
    1 sesamin oil pill

    Meal 4
    isopure shake

    Meal 5
    BACONATOR!!! (without bun ketchup and mayo)

    Later
    Juice plus multi
    1 acidophilus
    2 fish oil pills

    Totals:
    3074 calories
    226.4g fat
    20.8g carbs (2.3g fiber)
    238.6g protein

    Narrative:

    I worked today. Felt alot better then yestarday. After work stopped at a friends house and when I had my shake and on the way home was hungry and gave into the wendy's baconator. I basically looked at the menu for what had the most fat and protein in it and got that, probably shouldnt have, 22g saturated fat!!! yea it upped my sat fat intake alot more then my unsats.

    Tomorow I will carb load. I decided against the depletition workout, going to try and go without it for 2 weeks and see how I handle the carbs and how my weight is and then try it with the depletition workout for 2 weeks and compare.

    My goal for after the carb load is to try and eat ALOT cleaner, try and get my fats from better sources and not as much sat fat in. Also I will be weighing myself tomorow morning first thing and will post it. I think I will be weighing myself the morning I start carbloads every week to track my progress..
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Baconater eh? Sounds good to me.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Baconator



    Amount Per Serving
    Calories 620.0
    Calories from Fat 414.0

    Fat 46.0 g 71 %
    Saturated Fat 22.0 g 110 %
    Polyunsaturated Fat 12.0 g
    Monounsaturated Fat 12.0 g
    Cholesterol 190.0 mg 63 %
    Sodium 1,450.0 mg 60 %
    Potassium 560.0 mg 16 %
    Carbohydrate 1.0 g 0 %
    Dietary Fiber 0.0 g 0 %
    Protein 50.0 g 100 %
    Alcohol 0.0 g
    Mmmmm... it was good, it could have used an extra meat patty to be more filling, I guess it isnt that bad considering the diet I am on, but I prolly should have ate less saturated fats thoughout the day if I was gonna end with that sandwich

    anyway on to business I weighed in today @ 208.2 and will be starting carbload throughout the day Bring on the cereal and french toast!!!!
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    De-f*ckin-licious!!! My mouth is watering!!
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    Mmmmmm....baconator. That looks tasty.
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    Jan 8

    Weigh In (first thing in the morning right out of bed)
    208.2lbs

    Dietary

    Juice Plus vitamin upon waking


    Meal 1
    6floz coffee
    1 container of half and half
    4 sugar packets
    2 graham cracker squares
    2 slice texas french toast
    3 hard boiled eggs (whites only eaten)
    1.92oz golden grahams ceral

    Meal 2
    3 slice Texas french toast
    1 packet maple syrup
    17.5floz nantucket pomegrante juice

    Meal 3
    5.12oz Soft pretzel
    4.48oz turkey breast
    153g mashed potatoes

    Meal 4
    49.9g total cinnamon squares cereal
    1 3 pack of kandy cakes
    20floz of Vitamin water
    49.6g doritos ranch chips

    Meal 5
    Scivation protein shake

    Later
    Juice plus multi
    1 acidophilus
    1 ZMA pill

    Totals:
    3589 calories
    90.2g fat
    536.2g carbs (29.2g fiber)
    154.3g protein

    Narrative:

    I worked today. Was a fairly good day besides that I ate like a fat man! Also I was constently yawning all day and wanting to take a nap, damn serotonin!! As you can see I pigged out on some not so good choices like the chips and kandy cakes, I probably shouldn't of had the juices and coffee either.

    On a positive not my order came in from nutra planet today. I got scivation this time instead of the isopure because it was onsale, it also came with a bottle of dialene4 which I will prolly run the day after tomorow. I have never used it before or heard much about it but scivation is a pretty good company so i will try it out (plus it was free!) I also got me a body fat caliper but am not sure if I was using it right. It read a whopping 28.6% BF, yes I am a fat boy.

    Last night I made an attempt to try and figure out where my macros should be according to the diet, this is what I came out with.

    Low Carb days
    3200 Calories
    196-213g fat
    240-280g protein
    30-40g carbs (will be trying to stay below 30)

    Carb Load days
    3200 Calories
    106.7-142g fat (Will be trying to actually keep it under 100g but this is what the book suggest)
    80-120g protein (I dunno about this either, seems ridiculously low.. I will try and shoot for the 1g/1lb rule but I wont workout these days so I guess it is ok if I come in low)
    360-480g Carbs (Book also says no limit, so I wont be stressing this as much either)

    So my keto days I think I got down pretty good and will try and hit as close to those numbers as possible next week but my carb days I have a few doubts about as I put above. But this diet isnt set in stone and will be trial and error until I get to where it feels right for me.

    any advice on these numbers would be helpfull, I do suck at math so i could have did it all wrong but I think this is what it is according to the book
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    Low Carb days
    3200 Calories
    196-213g fat
    240-280g protein
    30-40g carbs (will be trying to stay below 30)

    Carb Load days
    3200 Calories
    106.7-142g fat (Will be trying to actually keep it under 100g but this is what the book suggest)
    80-120g protein (I dunno about this either, seems ridiculously low.. I will try and shoot for the 1g/1lb rule but I wont workout these days so I guess it is ok if I come in low)
    360-480g Carbs (Book also says no limit, so I wont be stressing this as much either)

    So my keto days I think I got down pretty good and will try and hit as close to those numbers as possible next week but my carb days I have a few doubts about as I put above. But this diet isnt set in stone and will be trial and error until I get to where it feels right for me.

    any advice on these numbers would be helpfull, I do suck at math so i could have did it all wrong but I think this is what it is according to the book
    We are about the same body size and for mine I have
    Overall Calories: 3,000
    Protein 175g/day (1g/per lb LBM)
    256g fat (this is what's left after the 175g protein a day)


    And for carb-up you are supposed to do 10-12g carbs per kg(2.2lbs) of lean body mass. Mine came out to a lil over 800, so I do 800 carbs first 24 hours and 400g carbs the second 12-16 hours

    I'm not tryin to call you out or anything, I'm just tryin to figure where you got your numbers for your macros at, I would hate to see you doin this the wrong way. Sounds like you're doin good so far! Keep it up!!
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    you are probably thinking of CKD, i'm going by the Anabolic Diet.. guidelines are..

    Body Weight x 18 = maintance
    For weight loss start by subtracting 500 calories, should loose 1.5-2pds per week if more or less then adjust calories
    Diet is, weekdays 30gcarbs, 55-60% Fat, 30-35% Protein and 5-6% carbs
    Weekends are no limit on carbs, 30-40%fat, 10-15%protein, 45-60% carbs

    I expressed my concerns with the numbers in the previous post so i will be playing with them til lI reach something that works for me
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Jan 10

    Dietary


    Juice Plus vitamin upon waking

    Meal 1
    8floz Almond Milk
    100g Capn Crunch

    Meal 2
    2 packet of Fiber One instant oatmeal
    40g Baked lays
    2 fish sticks

    Meal 3
    2 small bag of fruit snacks (gummies)
    1 Fiber one bar
    Scivation Shake

    Meal 4
    Grilled chicken sandwich with medium fries and 6 chicken nuggets

    *Ju Jitsu Seminar*

    Meal 5
    110g Hotfries
    16floz Pineapple juice
    8floz Rum

    Later
    Juice plus multi
    1 acidophilus
    1 ZMA

    Totals:
    4167 calories
    107.2g fat
    532.4g carbs (56.7g fiber)
    203.9g protein


    Narrative:
    Woke up late today and had a quick bowl of cereal then had to go to a doctors apt. Came back home and feel asleep, was extremely tired for some reason, actually found myself dozing office in the doctors waiting room. Went to a Ju Jitsu seminar today, mostly technical stuff he didn't have us spar at all, pretty slow paced but it was cool. Came home And had a couple drinks and went to bed. I way overshoot my calories I probably shouldn't of had that last meal
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    You'll get over the tiredness eventually. You'll get used to riding it. Right now I haven't been on my diet but I have been craving it non stop.
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