And On To The Anabolic Solution...
01-28-2008 06:24 PM
And On To The Anabolic Solution...
So after all the good advice I got in my last thread on fat loss, I decided to completely change things up and get with the Anabolic Solution.
I am EXTREMELY carb sensitive, and I know that, yet I try to keep carbs in my diet to a degree which I cannot generally tolerate. I have used CKD/TKD with more than excellent results in the past, and after reading the AS I am very, very confident that this will be just as effective for me.
So, last Wednesday I bought all of Di Pasquale's ebooks and got started with it. I have been getting between 2800 and 3200 calories thus far, easily staying under 30g of carbs daily. I will end up going with a 10 day introductory phase rather than 12, but I might do it twice (e.g. carb up this weekend then go 12 days) just for good measure.
Of course, so far, I have the kind of 'fogginess' and not quite lethargy, but a bit of tiredness. Nothing I can't deal with though. I will do my best to try and log my progress here, possibly get some measurements and see where I go (abject shame prevents me from busting out the measurements and pictures right away).
01-28-2008 07:47 PM
No need to do back to back intro phases. Just keep the fat high during the first month or so to get good adaptation. The carb meals help with thyroid, leptin, metabolism, and some other good things, so you do want them after the intro phase.
01-30-2008 08:42 AM
So today is day 8 of the AS, and my workout sucked out loud. I feel like I have energy (is lack of lethargy energy?), but my poundages are suffering and during my 15 minute post workout walk I am seriously straight up out of gas. Is this one of the byproducts of the initiation phase?
Feel great otherwise; the fogginess is gone and there is no hint of mid-day tiredness. Just starting to suck it up in the gym a bit...
01-30-2008 09:01 AM
im on day 6. i feel weak, my endurence sucks. i also have more problems sleeping on this diet. half of me wants to quit. but, im gonna keep goning. feed back from people who have done this would be great.
01-30-2008 11:03 AM
along for the ride! good luck!
01-30-2008 11:18 AM
Im right here with you brother. You have done the ketogenic diet before so you know your body will switch over to FA and Ketone use. That Keto-flu sucks though. Im down 12-13lbs depending on when I way myself, after 3.5 weeks. Keep it going.
01-30-2008 11:46 AM
Thanks, I'll need it!
Originally Posted by macedaddy
01-30-2008 11:47 AM
When I did Keto, I didn't do an introductory phase, so this drop in strength and endurance is new to me. Doing good without the carbs though; no cravings, no real desire to consume any. I'm sure that'll change on saturday though. :burg:
Originally Posted by Socrates44
02-01-2008 11:48 AM
I just found your log, I'm on day 5 of the AS. I had some similar questions. I did squats and dead's yesterday and my recovery has been slow. I have followed a low gi carb/ low fat diet for two years. Switching to High fat with little to no carbs has taken me down a notch. Has anyone been doing this program long term?
02-01-2008 12:13 PM
I did the CKD a couple years ago (very similar to AS), and had excellent results in both strength and body composition over a period of probably 7-8 months. I got much, much stronger and dropped bodyfat at the same time.
Today is day 10 for me; as posted above I started on a Wednesday and am going to do the introductory phase for 10 days rather than 12. I grabbed some ketostix to verify what I already knew about my fat burning state, so its going well from the diet standpoint.
I have taken in anywhere from 2500-3100 calories a day (per fitday) each of the 10 days. On no occasion have I gone over 30 net carbs, and have managed to keep the fat consumption at a solid 60% everyday.
I made it through the 'keto flu', but I can tell in the gym that I am just drained. My poundages have gone from stagnant to dropping, I tried to do some cardio and I just have that 'empty tank' feeling. I played basketball last night for about an hour and 30 minutes and it went ok, but I think I'm ready both physically and psychologically for some carbs.
I plan to start my carb-up tomorrow morning at breakfast, and will end it around 5pm, giving me probably about 12 hours or so. I have the food laid out already-wheat bagels, whole-wheat pasta, MILK (!), and I am going to eat sloppy joes on onion buns for supper (request of the kids). After that I will likely consume a lo-carb shake in the evening and start back on the AS on Sunday.
I am planning on about 3200 cals tomorrow, with probably in the neighborhood of 300-350 carbs (no sugar, but I will have some white carbs with the onion buns).
Critique if you can...
02-02-2008 05:24 PM
Im on day 6 of the diet, my lifts really sucked the first 3 days but after that I've felt a whoooole lot better.
Good luck bro!!!
02-04-2008 01:24 PM
Well, as they say, even the best laid plans go wrong. My carb-up lasted until noon on Sunday and wasn't as clean as I would have liked. I had 4 slices of pizza, 4 sloppy joes, a peanut butter and jelly sandwich and probably 4 glasses of milk between 7am Saturday and noon on Sunday in addition to the regular protein intake (chicken, beef, shakes). Oh well, I cleaned it back up and have been on track for the last 24 hours.
Over the weekend I did not lift, but I played baskteball for an hour on Saturday and a solid 2.5 hours Sunday.
After a trip to the doctor today because of some pretty severe neck/back/shoulder pain I am going to have to alter my lifting somewhat; I have a bunch of disk degeneration in my neck and upper back from playing football for so long, and that will probably eliminate some lifts (to what degree I am not sure yet)-those being overhead lifting, heavy squatting and *possibly* incline bench (according to the doctor).
Additionally, due to my fat ****ing belly pulling my posture forward, he recommended I drop about 50 or 60 pounds. That's AWESOME to hear your doctor tell you that you're a fat tub of lard.
On to week 3...
02-04-2008 01:48 PM
I am considering the possiblility of moving from the AS to the Radical Diet. I bought all of the ebooks from DiPasquale, so I am reviewing it now.
The weight causing pain issue is really bugging me, and I realized that being fat was causing me some problems, but moderate to severe acute back/neck pain is something that I don't care to deal with for a long period of time. The AS seems to have really curbed my hunger, and I think teh 1200 cals is something I can get with.
I am able to start this diet today, as I haven't had anything to eat, so 1200 shouldn't be a problem.
That being said, I am starting at 299, so my first Mini Step target will be 294.
As above, I play basketball at least 2 times a week, then I will add some additional cardio in there as well.
02-05-2008 10:05 AM
OK on the diet yesterday. I wasn't very hungry, and my numbers reflect that. Per fitday-
5g Net Carbs
Played basketball for about 1.5 hours. I ate a bunch of celery yesterday (which accounts for my carbs), and that seems to curb hunger. Additionally I drink about 2 gallons (8 Liters) of water, which helps as well. Its easy to track that because I sit at my desk and refill the same 1 liter Fiji water bottle all day.
I was 296 today, but I am certain much of that is water weight fluctuation. I weigh myself at the same time everyday under the same circumstances, but I am not going to get excited. I'll weigh again on Friday and see where I am.
Also of note-utilizing the Ketostix, I verified that I am excreting ketones; I actually was doing so about noon yesterday.
Last edited by Swanson52; 02-06-2008 at 07:24 PM.
02-05-2008 07:24 PM
Pretty good diet today; celery continues to be the hunger-curbing savior. Here is today's breakdown
No exercise today. Pretty sore from basketball yesterday and my doctor advised I lay off the weights until we can look further into the situation with my neck. Fasted cardio tomorrow AM, possibly elliptical and swimming.
Swimming sounds good, doesn't it? Damn, that's a good idea.
Drop any comments or suggestions if anyone is even still reading.
02-05-2008 09:25 PM
Im still here with you bro.
Im struggling right along with the AD (diet) and it's def hard at times but i think the overall benefits are def worth it!!!
02-06-2008 01:16 AM
With the AD man you have to eat fat calories. This will tell your body that you no longer need to produce fat stores, however your body wont be able to store the fat because it doesnt have the glycerol backbone that comes from the carbohydrates. Don't be afraid to make your calories 60% fat...Pick up some macademia nut oil and use that with heavy cream in your shakes, makes them freakin delicious.
02-06-2008 06:54 AM
Originally Posted by Socrates44
I'm trying to get there; I'll have to replace/cut back on something to get the fat up. Its a work in progress with the 1200 calorie limitation. I will make some adjustments today (the shake for one-I've had a couple of the heavy cream/macademia nut oil/coconut oil shakes and they are tasty, no doubt.
02-06-2008 08:57 AM
Ok, so after fasted cardio I mixed up the high-fat shake, and here is what I comprised it of;
3tbsp heavy cream
2tbsp coconut oil
2tbsp milled flax
2tbsp natual peanut butter
2 scoops All The Whey Chocolate
6 oz ice water
While this shake is awesome as far as taste, it kills me with the numbers;
Awesome profile, but that only allows me 332 calories for the rest of the day, and its only 7am. I might remove a tbsp here and there to reduce the calories or something. Any suggestions would be GREATLY appreciated at this point.
I know Socrates is right, but it's a tough balance to strike between large fat intake (percentage) and overall calories.
02-06-2008 08:59 AM
You know, man, after the introductory phase this has been all gravy for me thus far. I just had to get through that first 10 or 11 days, and that was brutal for sure.
Originally Posted by JDF
I like the MiniStep theory of the Radical Diet. Work your ass off to lose that 4 or 5, get rewarded with a cheat day, then back to the 1200 calories. It's much easier psychologically for me.
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