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Anabolic Diet/Hiit 100s Log

gator67 said:
Everybody is a little different. I digest steak easier than ground beef patties. I crumble it up and mix it with my eggs and no problem. Just try to keep your fat % up on your low carb days. Even if you add olive oil or coconut oil. I've never had problems with strength but I probably would if I was busting these workouts four times a week. That's why I like this plan, you go through three different rep ranges each week. I like the EPIC unleashed, I'm not sure it's better than the original. I really like Olympus Labs products. BLR follidrone is also supposed to be top notch. Try ala (alpha lipoic acid) as a gda. Chromium, vanadyl sulfate, cinnamon can be used also. I also just ordered some slin sane from nutraplanet, they have it bogo. I'll let you know how it works. The karbolyn will be great. Good luck on your carb up. I've downed 450 grams of carbs since 2:30 and I feel stuffed like a pinata, lol. Muscles feel full, but so does my gut, which I don't like. I'll see how I feel in the morning.
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I forgot to put the olive oil I'm eating about 4 tablespoons a day. I'm guessing it's low rep followed by bb rep ranges the first days following re feed? Then high rep later on? Have you seen anything on ketoinduce?
 
The first two workouts after refeed are a consecutive day split(chest, back, shoulders) then legs, arms. 30 sets per workout, 15-20 reps, 60 sec rest. On Thursday or Friday(you choose) it's the tension workout which is whole body, around 20 sets 6-12 reps to failure. Then the refeed, then on Saturday or Sunday it's the low rep power workout. You can either continue eating carbs the remainder of the day or I think I'm going to stop carbs after my post workout shake. I don't think I've read anything on keto induce. BTW, this morning no bloating at all. I've taken in about 400 g carbs today with no bloat. I was worried last night. Might have had something to do with my amino acid recovery drink. Gonna skip that next time to test.
 
Alright, finished the power workout a little while ago. Felt good, going to ramp the weights up and go higher each week, treating this as a 6 week cycle. Rep range is 3-5 per set with 3 minutes or less between.

Deadlift-225x5/255x5/275x3/315x3/345x3
Bench-185x5/205x5/225x3/245x3/255x2
Bent Row-135x5/155x5/175x5/195x4
Leg Press-7 plates x5/8 plates x5/9 plates x5/10 plates x5
Dips-BW+45X5X3
 
Good luck OP
 
Okay, so came out of the weekend carb load much better off. The liquid carbs helped out immensely. There were a couple times when I felt uncomfortably full, but overall a tremendous improvement. Over the 48 hour period,I took in 1400 g carbs. Monday weigh in I was 218, today 214 already. Pants seem to indicate about an inch reduction in waist size. Today, appetite is way up. Feel like I could eat every hour or so, no problem. This week's workout schedule is three total body workouts. Wednesday-Depletion, Friday-High Intensity, Sunday-Power. Off days I'm doing 30 minutes steady state low impact on the incline treadmill burning 250 cals. Patience now will be the key, but I'm starting to see some changes and my body is adjusting nicely.
 
Just finished the depletion workout. I did it differently, instead of spreading it over two days, I did a total body workout, set my timer for 60 minutes and began doing circuits with NO rest between sets. After 3 complete machine circuits(36 Sets-15-20 reps,) I was halfway through and decided to swithch to free weights and do each bodypart with supersets(still no rest between) eight sets for chest,back,shoulders, and arms. Then finished it off with leg presses, 3 plates, as long as it took to get 200 reps, 15 second in between. Started with 25 reps and got down to 15 before finishing the required reps. GREAT workout and I'm happy to have done one session instead of two, giving me an extra rest day. Nutritionally this week it's been eggs,ground round,cheese,salmon,pepperoni,whey protein+olive oil,romaine, and broccoli. Tonight I'm whipping up some chicken/sausage with a light tomato sauce(rice for the wife). Hate to eat chicken but I think the wife is sick of beef,lol. One more low carb day to go this week.
 
Guess I should rename this log since it's not a straight up anabolic diet and I changed the training, more if a recomp log, but oh well.... This morning I weighed in at 208. Down 12 lbs since I started. I'm 5 weeks into thus cut and thus will be my second week following the AD2 carb load. Sunday night through Friday afternoon still following A.D. Protocol, roughly 65-70% calories from fat,25-30% protein, less than 30g carbs daily. After my high intensity style workout today, I'll begin to carb load mostly liquids until dinner tonight which is going to be linguini/clam sauce. I'm shooting for 400-500g carbs today, and around 600g tomorrow which will get me to 1100g for the 24 hr period after my workout. That's the goal. Sunday will be another higher carb day(500g?) Until Sunday evening when I will resume the A.D. I've decided to go with corn flakes with low fat chocolate milk as my main solid carb source on Saturday. Last week it was bagels... Still experimenting to get the best combination. I've cheat meal as well( 2 slices pizza), the rest will be low fat, moderate protein(65/25/10 macros). So to summarize my progress so far, down 12 lbs, waist down 2 sizes, strength is still increasing, muscle separation/definition increasing, no energy/ mood swings. My plan is to continue for four more weeks, then do a six week lean mass gain where I eat at maintenance(3000 calories), at 40/30/30 macros and a strength/mass routine. I'll check back in over the weekend
 
So here we are on Sunday, took in about 1000g carbs from 5:00pm Friday to 6:00 pm Saturday. About 400g liquid, 200g corn flakes,200g bagels, and 200g pasta. Wow up this morning, drank about 100g carbs with 40g whey+PWO/creatine and off to the gym for the power workout. Felt very strong, took a good 2-3 minutes between sets.

Hex deadlift-225x6,275x5,315x5,345x3,375x3
Bent Row-155x5,175x5,195x3,215x3,225x2
Bench- 185x5,205x4,225x4,245x3,265x3
Chins/Dips SS- Chins bwx7,6,5
Dips bwx12,10,11

After another carb/whey shake, then going to finish off the pasta and eat last carbs by 5:00pm to finish up the carb load. Monday/Tuesday off except for treadmill, then Wednesday high intensity workout, Thursday treadmill, Friday depletion. Switching up the days this week.
 
So I'm starting to feel tight again after feeling full(not bloated) since Saturday. Pasta definitely not the way to go for me, lol. My calories are still at maintenance, cant really go too much lower. Energy is high, I've really adjusted to the low carbs, surprisingly not too many swings over the weekend. I believe I'm going to cut back the amount of carbs on the weekend. Probably around 750g fur the refeed, then around 300g/day the rest of the weekend. I'll see how that makes me gel and look. Tomorrow I'm doing the high intensity full body workout, then the depletion workout before the carb load on Friday. Thus is the Bodyopus schedule. Not sure why UD2 has the order reversed, but it makes more sense to me to totally deplete the glycogen immediately prior to the refeed. There is no power workout in bodyopus, but I like that addition from UD2, so I'll stick with that. Didn't weigh myself Monday morning, so next time will be Friday morning. Goal will be to see 207.
 
Alright, just got back from the gym from my hit workout. A little explanation on the genesis of this current workout schedule. The AD doesnt really give workout parameters, just that you should. Bodyopus gives a 3 workout per week reccomendation with the last being the depletion before the refeed. Lastly, UD2 gives the same 3 per week, but all different rep ranges, and the depletion coming immediately after the refeed. After re-reading all three, given my own 20+ years of varyingly modest success, I've come ip with my own schedule that works best for me. I will incorporate all rep schemes but change the order more to the bodyopus schedule. After all, Duchaine was a genius. So I need a full body routine of high intensity for my first workout of the week. Who better to look to than Mr Hit himself, Mike Mentzer. I've used this routine with great success in my twenties, as I highly prefer to bust my ass and get out of the gym vs a marathon session of low intensity, socializing, and checking my social media accounts. That's just me. I feel I accomplished what I set out to do as I was out of breath, head pounding, feeling like I could puke for most of the workout:) Here's what I came up with and it will likely change as I need to come up with different exercises that I can push to failure without a partner as I train alone. The basic idea is most exercises are supersetted for pre-exhaustion and all sets (not warmups) go to positive failure.

Leg Extensions-225x12/ 225x10 SS/with
Leg Press(Horizontal-Nautilus Style)-450(max)x12/450x12
Seated Leg Curl-225x10/225x9
Stiff Pulldown-90x10/90x7 SS/with
WG Pulldown-180x9/ CG Pulldown180x7
BB Row-175x8
Incline Flyes-45x12/50x9 SS/with
Incline Press-185x10/205x6

That's it. 45 minutes out the door with warmups. No shoulders,no arms. I'll hit those on the depletion workout Friday. Feel exhausted, but also strong and aggressive. I checked my photo today with the one I took at the beginning og the diet and may want to continue past this six week cycle. I was surprised at the amount of fat loss. You don't see it day to day. I will share at the end of the log. Will wait to make that call after the last carb load.
 
Also wanted to add my supplement intake in as well as it has changed a little from the beginning. Daily mv, fish oil, liver tabs, calcium, life support,OL EPIC UNLEASHED, and OL OSTARINE(15 mg/day)Began the Ostarine three weeks ago and will continue for three more weeks before pct consisting of BLR REBIRTH, OL LJ100, and eliminate E. All cooking has been done in avocado and coconut oils(some butter), and I've been adding Olive oil to all protein drinks with a teaspoon of ground cinnamon. During carb load all meals I take a digestive enzyme,ala, and slin sane. Just got those from nutraplanet last weekend(bogo) so figured I'd give them a shot.
 
Weekend update: my diet is evolving as I am trying to optimally match it to my workouts for max gains and fat loss. Instead of doing the massive carb load(and honestly, bodyopus was geared more for hard core bodybuilders, most of them"on", which I am neither, I stayed vlc until dinner Friday/Saturday, and had liquid carbs pre/post workout this morning and now will return to vlc. I don't think I need anywhere near say 2000g carbs over 36 hours to get in an anabolic state. I'm going to adhere to the vlc diet(bodyopus macros) but workout days I will carb backload with about 150 g liquid and say 100g solid with dinner. Also I've cheat meal on the weekend, which should get me to around 1000g total carbs per week. If not drug enhanced, I don't see how the busy can utilize the excess carbs unless you're already a high level athlete. Again I am not, I'm a little above average in both muscular development and stored bodyfat right now and I'm seeking a long term solution to help me continue to add mass/strip bodyfat. I'm no longer going to discuss training as I'm totally changing my routine. I tried to adhere, tweak, modify, all to no avail the routines suggested in both bodyopus and UD2. Perhaps they are great for some, but not me. I prefer shorter, intense sessions and I am going back to 5/3/1 but adding some dog crapp in as well. Best of both worlds, constant progress on the big lifts, and high intensity on the smaller assistance lifts. Started today and felt great. Will check in later in the week with diet progress.
 
I like how you think but moreover your humble post regarding self-description (as most people here boast and exaggerate) and agree with much of your sentiment. Good luck and keep us apprised. I will be following.
 
Thanks, just being honest. Almost a decade of not hitting the gym and eating for pleasure has got me playing allot of catch-up, but the challenge is really keeping me motivated. Also, I seem to grasp things better than when I was in my genres and thirties. If I had really paid attention then to my diet, who knows? As it is I'm comfortable in my own skin, realize it's taken awhile to get this way and realistically going to take awhile to get where I want to. I'm fine with that. Along the way, my strength surprisingly is at least where it was and in some lifts, I'm actually stronger. That's why I like 5/3/1 because it's very calculated except the last all out set. Plus, when I was younger, I had foolish ideas of what I thought I could achieve naturally. Anyway, I will definitely keep logging the diet because I believe it really works and I'm hoping to stay on long term
 
Decided to weigh in today instead of waiting till Friday. 205.5 lbs so down 1.5 since last week. Been following the diet to the letter and book-ending carbs around my workouts, and a small serving(30g or so) dinner post workout. Less than 200g on those days total. Less than 30g total on non workout days. Also, when I take in carbs, I'm eating low fat. The following morning I switch back to fats. I started adding 1tbsp coconut oil to my morning coffee, and I'm loving that so far. Keeps me full about two hours longer in the morning. I will start weekly updates at this point. Again, no weekly carb loads for now, carbs only around workouts and one cheat meal over the weekend.
 
Okay, wrapping up this log tonight. So here's a recap of the past six weeks: I've eaten at maintenance calories for six weeks following anabolic diet macros with a weekend carb load except for the last week when I carb back loaded on workout days. After six weeks, I lost 10 lbs and a couple inches from my waist. It was a huge success and will be doing another six week cycle very soon. I was contemplating continuing on for another six weeks, but I feel my body needs a break. So now a six week Isocaloric phase on a slight calorie reduction, then another cycle of vlc. Thanks to those who followed and gave support.
 
gator67 said:
Okay, wrapping up this log tonight. So here's a recap of the past six weeks: I've eaten at maintenance calories for six weeks following anabolic diet macros with a weekend carb load except for the last week when I carb back loaded on workout days. After six weeks, I lost 10 lbs and a couple inches from my waist. It was a huge success and will be doing another six week cycle very soon. I was contemplating continuing on for another six weeks, but I feel my body needs a break. So now a six week Isocaloric phase on a slight calorie reduction, then another cycle of vlc. Thanks to those who followed and gave support.
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Smart move giving your body a break and congrats on the weight loss! Good luck with your diet. Are you going to reverse diet? You should totally update this log whenever you start up again with the anabolic diet.
 
Matthandyo said:
Smart move giving your body a break and congrats on the weight loss! Good luck with your diet. Are you going to reverse diet? You should totally update this log whenever you start up again with the anabolic diet.
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Yes on the reverse diet. I had to look that one up, lol. But I started running my numbers through livestrong my plate and I can eat quite a bit more food dropping the fat, so I will be cutting quite a few calories from my tdee. I'm going to carb cycle and then depending on how it goes probably start ramping up the calories heading into next vlc cycle
 
Alright,,, guess I still keep posting even though I am not currently on A.D. Weighed in this morning and was surprised to see I dropped another 1.5 lbs in past week. Going to attribute that to overall calorie reduction, and possibly a lingering effect still from the A.D.? Keeping calories about 500 below maint and macros as close to even as possible. If anything, fats have been in the 25-30% range. I was not anticipating continued weight loss so I will keep updating. Another possibility is maybe the A.D. Kickstarted my sluggish metabolism? Not sure but I'm liking it.
 
Also, I'm on my fifth week of OL Ostarine so that could be it as well. I have three weeks left on that run and then will be running a four week PCT of BLR REBIRTH,EXOTHERM, and VIRON. I will be logging that one for sure.
 
Quick update... Weight holding steady at 204-205, strength still up, breaking PR's in gym, shorts falling off without a belt, visible increase in striations in chest/shoulders(so far that's it, but I'll take what I can get right now, at least they look like I'm in my thirties, lol). So I'm one week into my pct and the rebirth/exotherm asking with OL LJ100 is very impressive. Feeling remarkably horny already after just a week, no lethargy, still adding weight at the gym. Going to continue with the carbs for another month, then go back on A.D. Possibly running the exotherm another month. It's so much easier to eat bigger calories on the A.D., I'm thinking of doing a lean bulk on it in November. After a six week cycle at maintenance. That's all for now, happy gains hunting!
 
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