[Manimalia]

Thought I'd give my first thread a bit of pep to catch some attention. I am on the Anabolic Diet. I've been on just a few days shy of a month now, and I want to make it work for me. I've been getting desperate. I just can't tweak any diet/training routine I'm on to give me the results I want. I'm always either a strong strong fatty or a weak ass thinny. There hasn't been a strong strong leany for me ever or in the least a happy medium either.

I currently weigh 200 lbs even and I am sitting at 13-15% body fat, I think. I have been consuming an average of 3000-3300 calories a tuesday through saturday. A typical day of eating on these training days looks like this for me:

meal 1:
3 egg omelet with 1 slice cheese and 6 strips bacon

meal 2:
1.5 scoops whey with 2 tbsp olive oil and a bowl of greens

meal 3:
8 oz 80/20 beef with a bowl of greens

prework: 1 scoop NO shotgun, 1 scoop whey, 1 tbsp olive oil
post: 1 scoop protein, vitamins, 1 tbsp olive oil

meal 4:
8 oz 80/20 beef, 2 oz walnuts, 1 bowl greens

meal 5:
3 eggs with some cheese and some heavy cream to sip on with a bowl of greens

(throughout the day, i also take in 3-4 servings of metamucil)



I do my carbups on Sunday and a bit on Monday. It's a 36 hour loading. I take in 750-800g carbs on those days. The carbs on these days vary a bit, so i won't mention a particular menu. but rest assured, they come from sweet potato, fruit, grains, veggies mostly. today, though, I drank a coke and ate some sour candy belts. they were good! but i don't generally do that.

The training involved with my diet goes like this. It's a three day training routine, a full-body, on tuesday/thursday/saturday. I think my tweaking needs to come in here, as well as the diet, but getting the training right seems to be harder for me right now.

Here is my day. They are supersets. There are 5 of them. Each exercise is 2 sets. All sets are done at 12 reps.

SS1
bench
wide pullups

SS2
Behind Neck Press
Barbell Row

SS3
Ez curls
A Tricep Extension of a sort OR Close Grip Decline

SS4
Situps at 40 reps
Crunches at 20 reps

SS5
Squat
Straight Leg Deads

Finish with Shrugs, calves, forearms

I don't hit much cardio. I do 10 minutes post-workout and two 20 minute sessions on two off days.

I have lost strength. I am not progressing with this. I realize that the body needs to adapt AND i need to fix some things that may be wrong. I WILL NOT just quit on this diet, as it is said to produce results by MANY people. Heck, some have said to get to where they wanna be in a matter of a few months!!! I really wanna believe in this. Heck, when you're not genetically gifted and/or a training guru, that's all you can do until you find wisdom, which takes time. I digress. can anyone help me by corresponding with me on this matter? i would appreciate it greatly.

P.S.- I am very happy to be a part of this forum. It's been awhile since I've had a forum status and I look forward to seeing what this brings! Thank YOU!

Eric L.

[T-Bone]

This site may help you out a bit,

http://www.metabolicdiet.com/index.htm

[Manimalia]

anyone at all? i would truly appreciate it. believe me, i can offer up advice on some stuff, too. scratch my back here.

[Manimalia]

alright, fair enough. i didn't exactly ask a direct question(s). does anyone know of an optimal training routine to lose the fat? also, does my diet look alright? am i doing too much of a carb-up, i mean, what are the lowest carbs i can take in to refill my glycogen stores for the training onslaught?

what are the rules of the carb-up, exactly? i weigh 200 at 13% bf right now. how many carbs should i take in to refill?

i am unsure about the best training method, although, i am looking into something of a high rep three day routine and a low rep full body, making for a four day workout plan. the three days are legs, chest/back, and then shoulders/arms. the fourth day, after a rest, is a whole body power day.

also, does my diet look ok? should i lean up the fats, like get in more nuts, oils, and 'leaner' fats if i wanna lose fat? i have been kind of stagnant with this shocker of a diet. that's not right. something dramatic, like the testimonials, should be happening to my body right now. PLEASE, help me!

[T-Bone]

Originally Posted by Manimalia

alright, fair enough. i didn't exactly ask a direct question(s). does anyone know of an optimal training routine to lose the fat? also, does my diet look alright? am i doing too much of a carb-up, i mean, what are the lowest carbs i can take in to refill my glycogen stores for the training onslaught?

what are the rules of the carb-up, exactly? i weigh 200 at 13% bf right now. how many carbs should i take in to refill?

i am unsure about the best training method, although, i am looking into something of a high rep three day routine and a low rep full body, making for a four day workout plan. the three days are legs, chest/back, and then shoulders/arms. the fourth day, after a rest, is a whole body power day.

also, does my diet look ok? should i lean up the fats, like get in more nuts, oils, and 'leaner' fats if i wanna lose fat? i have been kind of stagnant with this shocker of a diet. that's not right. something dramatic, like the testimonials, should be happening to my body right now. PLEASE, help me!

I gave you that link, use it!. You will find all the information you need there.

[Manimalia]

there just wasn't any information on there, except for the fact that i could purchase the book from that site. frankly, i'm in a bit of a financial bind right now, and i relied on the internet to give me the information as opposed to the 50 bucks i'd have to spend. not to mention, to learn from those who have already tried it, with success, is valuable in comparison to the trial/error process that comes with this diet.

so, please, anyone who has tried the AD, can you throw me a few pointers on how to best 'cut' as far as training and diet are concerned. i have NO idea about the training, i mean, what's best to MAYBE get stronger while burning fat and at the same time not overtrain/undertrain and overcardio/undercardio. as far as diet, i believe it said to cut your cals by 500 if the weightloss stagnates. i got that info from stronglifts.com

actually, i got ALL my info from stronglifts.com in regards to the AD diet. can anyone help me flesh this concept out and make it work optimally? thank you.


Eric.

[rcaz01]

There are a million posts on how others have done this. I PM'd you with another link that may help as well.

Good luck!

[Manimalia]

i looked through the posts on the forum search. i didn't find anything in the way of specifically helping MY situation. i mean, we're all a little alike, but we're all also a little different.

i realize that i am new, and that i should get my name out there and start by helpING and not being helpED. but, i don't know, i guess i'm doing it backwards. haha! but seriously. if anyone can help me with this thing, it'd make me really happy, cause i'm confused.

here's a new routine i was thinking of starting as of today. does it look good for this type of diet? i mean, i've been on the routine above for a couple months now, so i wanna switch up; i just don't know what rep range is best/when to use them if there are more than one amounts, etc. i realize that these are A WHOLE LOT OF SETS, but they will be done with light weight in superset fashion, so as to help me get done quick and not get overtrained......hopefully? any thoughts? i may need to put legs between chest/back and shoulders/arms, however. i may find my arms burnt out from chest/back. again, i'm not sure:

Monday: Cardio/Abs-
20 minutes medium cardio
80 situps
5 minutes medium cardio

Tuesday: Legs-
5 minutes cardio
8 sets squats at 10 reps
8 sets deadlifts at 10 reps
4 sets ham curls at 10 reps
10 mintues cardio

Wednesday: Chest/Back
5 minutes cardio
4 sets of bench at 10 reps
8 sets of pull-ups at 10 reps
4 sets d.b. flys at 10 reps
4 sets of bb rows at 10 reps
10 minutes cardio

Thursday: Shoulders/Arms
5 minutes cardio
4 sets of bnmp at 10 reps
2 sets of lateral raises at 10 reps
6 sets of ez curls at 10 reps
6 sets of close grip at 10 reps
10 minutes cardio

Friday: Cardio/Abs-
20 minutes cardio
80 situps
5 minutes cardio

Saturday: Whole body
5 minutes cardio
3 sets of bench s.s. w/3 sets pull-ups all at 6 reps
3 sets of squats s.s. w/3 sets s.l. deads all at 8 reps
3 sets of shoulder press s.s. w/ 2 sets of b.b. power curls at 6 reps
3 sets weighted dips at 6 reps
10 minutes cardio
(Postworkout start with carb loading and by end of your day take in 300g carbs)

Sunday: Rest
(Take in 450g carbs)

[Manimalia]

hello?

[Manimalia]

i'm chewin' on crickets here. listen, i just took a look at my body hoppin out the shower and it's not good. i got all this loose fat hanging off of my body. it wouldn't be so bad if it were firm, but it's this watery ****. i am desperate to make this work. I DO NOT WANNA QUIT on it. please, someone help me.

[Manko Oyaji]

You have been on the diet for about a month now? Did you do the recomended induction phase? You have to give your body time to transition to using fat as its prefferred fuel. I didnt take the time to input your food into fit day but make sure your macros come out to about 75% fat 25% and the rest are trace carbs ( <30 grams). A common mistake people make on the diet is they do a high protein diet with low fat. This will cause all the excess protein to be used for glucogenesis. The diet works, just give it time. I think you are like me in the fact that you want to wake up lean. Even the best programs require hard work and time. Give yourself at least a optimal amount of time to ride it out. In the month have you lost bodyfat, lean muscle? Measure things out. You need to establish baselines and go from there. Not losing weight? Cut your calories by 300 a week and vice versa if you are losing too much. Take some pictures and post them up week to week. It will give you some proof and a good way to measure what works and what doesnt. When you have been on the diet a lot longer you can do midweek carb spikes and those are fun. Best of luck to you. You are lucky you aren't fat like me. I'd kill to be starting with 15% bodyfat.

[Manimalia]

Originally Posted by Manko Oyaji

You have been on the diet for about a month now? Did you do the recomended induction phase? You have to give your body time to transition to using fat as its prefferred fuel. I didnt take the time to input your food into fit day but make sure your macros come out to about 75% fat 25% and the rest are trace carbs ( <30 grams). A common mistake people make on the diet is they do a high protein diet with low fat. This will cause all the excess protein to be used for glucogenesis. The diet works, just give it time. I think you are like me in the fact that you want to wake up lean. Even the best programs require hard work and time. Give yourself at least a optimal amount of time to ride it out. In the month have you lost bodyfat, lean muscle? Measure things out. You need to establish baselines and go from there. Not losing weight? Cut your calories by 300 a week and vice versa if you are losing too much. Take some pictures and post them up week to week. It will give you some proof and a good way to measure what works and what doesnt. When you have been on the diet a lot longer you can do midweek carb spikes and those are fun. Best of luck to you. You are lucky you aren't fat like me. I'd kill to be starting with 15% bodyfat.

I appreciate the reinforcement your post has given me. I have been on it for a month now, and I must be losing body fat because I can see the top rungs of my stomach muscles pretty clearly now, but it's strange cause I feel like i'm getting fatter everywhere else. I got a waterbed mattress on my gut and my thighs rub together when I walk.

I hit some solid cardio last night. I know it's not advisable, as running, especially the way I did last night, burns your stores up pretty quickly. I couldn't help it though, it was as if the fat was taunting me, and I had to kill it off. To make things more dramatic, I was running outside through an intense storm, frequent lightning and all, downpour, etc. It was just like a movie. People were leering at me as they drove by. hahaha!

But, I digress. I didn't do the hardcore induction phase, as there were mixed opinions on this. I did the jump into the 5on/2off. I realize that adapting to be a fat burner takes longer with this method, but it's been a month. Believe me, I won't quit, not with the success rates I've read forum to forum and page to page to page worldwide regarding this diet. It has worked for 99.999% of people who have tried it, and I'm gonna bust my ass until I KNOW if i'm one of them, or that ".0001 percent." I quoted that because this diet should work for most anyone, but I think people quit on it first. I won't.

Thank you, Manko.

[bigrobbierob]

My favorite AD related site http://stronglifts.com/anabolic-diet/

I actually have lost waist inches while gaining bodyweight
(and inches in chest and arms).

The one problem I have with AD is my electrolytes go f'n crazy. About midway week two I will start cramping in the hands, followed by mood swings.

This last time I ended up with a "lay in bed with covers over the face" migraine for three days along with an occational fluttering in my chest. I cancelled the diet and ate normal and was OK...checking around I found out my potassium probably dropped too low.

I do know in the first week I pee'd like crazy and water/sodium/potassium are all in balance. I drank plenty of water, ate salted almonds, and took a muti 3x a day...it still wasn't enough for me.

[Manimalia]

Originally Posted by bigrobbierob

My favorite AD related site http://stronglifts.com/anabolic-diet/

I actually have lost waist inches while gaining bodyweight
(and inches in chest and arms).

The one problem I have with AD is my electrolytes go f'n crazy. About midway week two I will start cramping in the hands, followed by mood swings.

This last time I ended up with a "lay in bed with covers over the face" migraine for three days along with an occational fluttering in my chest. I cancelled the diet and ate normal and was OK...checking around I found out my potassium probably dropped too low.

I do know in the first week I pee'd like crazy and water/sodium/potassium are all in balance. I drank plenty of water, ate salted almonds, and took a muti 3x a day...it still wasn't enough for me.

eh, rob, yes stronglifts.com is super informative regarding this diet. that site is where i got, say, 70-80% of my information from regarding this diet. however, something is either missing for me/off kilter/ or it just takes more time for some than others and i am over-analyzing.

i LOVE the fat for fuel basis this diet works off of. when i wakey wakey to eat my eggs and bacee i feel a power surge hit me. i breath heavy after chewing on the first few strips, feeling the energy work in. i have NO issues with energy on this diet, so i know i am able to be one of those who it works for. however, i am just not losing the fat. i don't know if i don't do enough cardio, or if i am eating too much. i weigh 200 and i eat 3000 cals a day, sometimes a few hundred less on carb-ups/off days. i mean, i get my carbs in, no issue there, but i lean up on them cals if i ain't puttin' in some work. not much, but you know.

do you see any discrepancies with my proposed NEW workout plan? how about diet? manko advised me to lower in the bracket of 300 kcals a week if my fat loss stagnated. I have to admit, in my experience, that sounds more user friendly than the 500 proposed by stronglifts.com. I guess I'll go this route. However, I should be able to still be losing with a few hundred more, but, we're all different I guess. So, i'll drop the cals a bit. As far as the routine goes, I think that I'll just go ahead and try the new one I made up. The reps seem high for legs, but I will use LOW weight. I wanna really get things pumping, particularly my heart.