Anabolic diet

New Body said:
Hey Scotty I hate to hit you with another question, but I was just wondering about my 26 -36 hours of weekend carbs. Should I try and keep my cals at 2500?
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What I do, and this is based on advice from Bobo and Chi_Town, is replace fat with carbs. I do a 36 hour. So, 1st day, all high GI carbs(I drink Nlarge all day). Second day, eat low GI carbs.
 
Hey thanks . . . now that you mentioned it I remember something like that on BoBo's post on CKD.

Well, I'm excited to get started . . . so here I go . . .
 
I'm on my third day and I've lost 2 lbs (probably just water). New wt 200 lbs even.


I just got back from the gym . . . I had a difficult time completing my routine. I felt weak. I understand this is part of the deal for the fist week but doesn't mean I have to like it.

I can't wait for the end of this week.

I would appreciate sample meal . . . I'm already tired of eating the same food everyday.

thanks
 
RAEKWON201 said:
are you supposed to train on your high fat weekend days or no?
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Weekend days should be high carb. It is said that there should be no training on the 1st carb day at least, but it won't kill you.
 
I've been reluctant to change my routine. I personally do not like working out my entire upper body in one day and lower the next as suggested in this CKD plan. But I guess I'll have to concede.

Since my weekend is Friday and Saturday, I'll put my workouts on Sat evening and sunday evening followed by a circuit training on Thursday before my Friday carb day.

Does this sound good.
 
New Body said:
I've been reluctant to change my routine. I personally do not like working out my entire upper body in one day and lower the next as suggested in this CKD plan. But I guess I'll have to concede.

Since my weekend is Friday and Saturday, I'll put my workouts on Sat evening and sunday evening followed by a circuit training on Thursday before my Friday carb day.

Does this sound good.
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Most of us don't do that nonsense bro. Pick a plan you're comfortable with. Preferably something low volume.
 
Good, in that case I'll stay with what I got but just lower the volume.

I just got back form work and I'm tired. I also did my chest/tri workout before going to work.
 
This Saturday makes it one full week on the CKD. I went from 205 lbs to 196 lbs and 14.8 % B/F to 12.7% B/F. No changes in muscle size ( I guess that;s good). I finished my carb day this evening and started on the low carb diet again. This time I have a bigger variaty of meats to choose from.

Looking forward to finising another week.

Question . . . . When I'm ready How do I get back to my regular maintaince diet before I start to bulk again in the fall?
 
No not really. Total muscle glycogen is around 300-350g so whether its high or low GI doesn't make a difference. High GI would do it quicker but since the time limit is two days, I don't see a problem. I usally start with High GI for a couple of hours giving me the chance to eat some nice junk food, then taper it down for the rest. But either way glycogen will fill up and have the same effect on letpin levels overall.
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I understand this maybe I didnt make my question clear...sorry:

1.) how do you expect to fill muscle glycogen if you are eating maintenance calories for a few days. Much of the carbs will be used for fuel considering there wil be not calorie surplus.

2.) Eating maintenance calories will not trigger leptin.
 
New Body said:
This Saturday makes it one full week on the CKD. I went from 205 lbs to 196 lbs and 14.8 % B/F to 12.7% B/F. No changes in muscle size ( I guess that;s good). I finished my carb day this evening and started on the low carb diet again. This time I have a bigger variaty of meats to choose from.

Looking forward to finising another week.

Question . . . . When I'm ready How do I get back to my regular maintaince diet before I start to bulk again in the fall?
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Looks good bro.
 
Lgoosey said:


I understand this maybe I didnt make my question clear...sorry:

1.) how do you expect to fill muscle glycogen if you are eating maintenance calories for a few days. Much of the carbs will be used for fuel considering there wil be not calorie surplus.

2.) Eating maintenance calories will not trigger leptin.
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Maintenance calories will raise letpin levels. Leptin is more reliant on carbs than number of calories in this situation. If you have a diet mainly of carbs and protein at maintenance levels, leptin levels will rise. It will just be slower than a diet of high GI and overfeeding. The key is to do is longer than a normal 24 hour refeed. You have to go 48 to 72 hours if you go low-mid GI. You will also be very insulin sensitive due to ketosis so the need for such high GI isn't needed. It won't hurt as long as you don't go overboard, but it isn't really needed. I've found slower refeeds to have better results for me, but everyone is different in that aspect.

The carbs will not be used for fuel at first. Muscle glycogen gets first on the priority list.
 
New Body said:
This Saturday makes it one full week on the CKD. I went from 205 lbs to 196 lbs and 14.8 % B/F to 12.7% B/F. No changes in muscle size ( I guess that;s good). I finished my carb day this evening and started on the low carb diet again. This time I have a bigger variaty of meats to choose from.

Looking forward to finising another week.

Question . . . . When I'm ready How do I get back to my regular maintaince diet before I start to bulk again in the fall?
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Sounds great bro...Keep it up.


You do it slowly. Re-introduce carbs slowly so you can give your body a rest. Since you will continue to use carbs after this point its not wise to do a refeed then just maintain a normal diet. Raise carbs by like 50-75g per day and you should be fine.
 
The only way to raise Leptin is to cause "spillover". At maitenace, this will be tough to accomplish to a reasonable degree.
 
Sorry, thats not true. I've done it and continue to do so.
 
Yes.

Evidence that glucose metabolism regulates leptin secretion from cultured rat adipocytes.

Mueller WM, Gregoire FM, Stanhope KL, Mobbs CV, Mizuno TM, Warden CH, Stern JS, Havel PJ.

Department of Nutrition, School of Medicine, University of California, Davis 95616, USA.

Circulating leptin secreted from adipocytes is correlated with fat mass and plasma insulin concentrations in humans and rodents. Plasma leptin, insulin, and glucose decrease during fasting and increase after refeeding; however, the underlying mechanisms regulating the changes of leptin secretion are not known. To investigate the role of insulin-stimulated glucose metabolism in the regulation of leptin secretion, we examined the effects of insulin and inhibitors of glucose transport and metabolism on leptin secretion from rat adipocytes in primary culture. Insulin (0.16-16 nM) increased leptin secretion over 96 h; however, the increase in leptin was more closely related to the amount of glucose taken up by the adipocytes (r = 0.64; P < 0.0001) than to the insulin concentration per se (r = 0.20; P < 0.28), suggesting a role for glucose transport and/or metabolism in regulating leptin secretion. 2-Deoxy-D-glucose (2-DG), a competitive inhibitor of glucose transport and phosphorylation, caused a concentration-dependent (2-50 mg/dl) inhibition of leptin release in the presence of 1.6 nM insulin. The inhibitory effect of 2-DG was reversed by high concentrations of glucose. Two other inhibitors of glucose transport, phloretin (0.05-0.25 mM) and cytochalasin-B (0.5-50 microM), also inhibited leptin secretion. Inhibition of leptin secretion by these agents was proportional to the inhibition of glucose uptake (r = 0.60 to 0.86; all P < 0.01). Two inhibitors of glycolysis, iodoacetate (0.005-1.0 mM) and sodium fluoride (0.1-5 mM), produced concentration-dependent inhibition of leptin secretion in the presence of 1.6 nM insulin. In addition, both 2-DG and sodium fluoride markedly decreased the leptin (ob) messenger RNA content of cultured adipocytes, but did not affect 18S ribosomal RNA content. We conclude that glucose transport and metabolism are important factors in the regulation of leptin expression and secretion and that the effect of insulin to increase adipocyte glucose utilization is likely to contribute to insulin-stimulated leptin secretion. Thus, in vivo, decreased adipose glucose metabolism may be one mechanism by which fasting decreases circulating leptin, whereas increased adipose glucose metabolism would increase leptin after refeeding.


The longer the refeed, the less need for overfeeding.
 
Agreed on your statement but overfeeding is still needed, is it not?

BTW once you go oatmeanl there's no turning back ;)
 
Nope. If you do it correctly I don't see a reason too. As long as you get a good amount of carbs, it will do the trick. I'll still consume the same amount of carbs if I was overfeeding but since I eliminate the fat, the calories are lower. It works just fine.


Oatmeal is king ;)
 
Sure I eliminate fat as well but if nothing reaches the adipose tissue(aka spillover) then I do not see how leptin would be triggered to any extent
 
Leptin is triggered by glucose metabolsim in general.At least it seems the main culprit.

"suggesting a role for glucose transport and/or metabolism in regulating leptin secretion"

During A refeed glucose is directed towards muscle glycogen and not towards adipose storage. This in itself seems to trigger a response. I don't think you have to get fat for leptin to rise.
 
I know im beating the dead horse: :saw:

But of course you don't have to get "fat" so to speak to trigger letpin but a simple "carb up" will just not cut it, or such is the common belief at AL.

I never really like the idea of overfeeding but it does seem to work even if one is taking a step back in order to make progress as one diets down lower and lower.

Not sure how many useful studies there are concerning letpin release. I'll go browse around now that I have some time.

Although personal experiece rules all IMO.

I am starting to believe that spillover may not needed but will not give nearly as profound a response in comparison. If such is the case the next question becomes what is the optimal approach without overdoing anything. Endless variables....*grunt*
 
It also depends on how long you've been dieting. No a simple "carb-up" will not do it. Thats why I usually carb-up for at least 48 hours. Depending how long I've been dieting it culd be up to a week. Your right there are somany variables but I don't think overfeeding is needed to raise leptin levels. I think its more dependent on glucose than calories.
 
I think DR. Di Pasquale was the first one to come up with the CKD. I tried the anabolic diet and it work really well for me. I got bigger, stronger, and leaner while I was on it. I got awesome pumps after the weekend carb up. The only supplement I was taking was fish oil. It took me a few weeks to go threw the metabolic shift. Expect to feel like hell the first week. Make sure you take a fiber supplement. Also, make sure you don't go to the cutting faze right away. Give your self at least two weeks before. When ever I went to cutting calories right away. I felt twice as bad. I don't know how Di Pasquale feels about not counting your post work out shake as far as carbs. I think that was a t-mag thing. From what I read I think when he says 30 grams that's including everything. I know he recommends drinking whey protein or branch chains while you are working out. That's before he came up with his own supplements. Which seem a bit pricey.

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Well guys I'm at the end of my second week. this week There has been no big changes . . . I'm still at 12.7% B/F and during the low carb week I'm at 196 lbs and during my refeed I go up to 200 lbs (which is where I would like to be in the future with just 5 to 7% B/F).

I have notice that My pants are not fitting tight anymore . . . and I'm feeling stronger at the gym.

I refeed this time for more than 36 hours (closer to 48 hours) wanted to see if there would be a different effect.

For this third week I'm going to limit my carb even more ( to less than 15 g per day).

Untill next week . . .
 
Just an update:

I'm into my second month (decided to continue for another 4 weeks with an increase in cardio).

My weight has stayed in the 196-200 lbs range but notice a big difference in my appearance. I'm back to wearing size 32 pants, and in the same token my shirts are tighter. It seems that I'm lossing fat while maintaining muscle mass.

My wife has been complimenting my new look daily (this is a big plus).

I do feel that my body has adjusted to this diet so I'm limiting my carbs even more (trace of carbs to Zero).

I will start my maintainence diet in June through August or Sept. then start my bulking on Sept or Oct.

Thanks again guys . . . I believe I've reached my goal and all the credit goes to you guys.

New Body
Vision is the art of seeing things invisible"
 
Good to hear bro. Another satisfied CKD participant...
 
Worked for me

This type of diet really worked for me. At first, I was doing Atkins, but I read in Muscular Development that one of the bodybuilders took a cheat day. Then, I heard it from the guy at the supplement store. He said his cheat day was for pizza, and he ate the entire pie.

I didn't go that far, but suffice it to say, it helped to get me lean. That is what I need to return to. I need to read the Dr.'s book. I know of DiPasquale, but I didn't know about the book. Thanks for the info.
 
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