CK/Anabolic Diet mega thread

[ThomasRivera]

Keep a gallon of water in the refrigerator and sip from it during the day, it's not so hard to get through two gallons when your used to it.

 

[TNASTYII]

couldnt you avoid the fat gain and eat complex carbs over the carb up? but the whole gole is a huge insulin response correct? and complex carbs wont give you that. id feel alot better eating alittle more complex than simple.

 

[Botch]

couldnt you avoid the fat gain and eat complex carbs over the carb up?

Are you asking if you could avoid fat gain by eating low glycemic carbs instead of higher glycemic carbs over the carb up? The whole reason why we eat the simple carbs at the beginning of the carb up is because
a.) we have an altered insulin sensitivity from individuals on a carbohydrate based diet and therefore will not suffer any negative effects
b.) they taste fukkin delicious
and
c.) simply because if the goal is glycogen supercompensation then we want to stuff ourselves with a very large amount of carbs during the first 24 hours. I don't know about you, but if I tried to eat 150g of low glycemic carbs w/ a shlt ton of protein (60-75g) every 2 hours during the initial stage of the carb up I think it would be extremely difficult. It is hard enough trying to eat that much of simple sugars or glucose polymers.

but the whole gole is a huge insulin response correct?

True.

and complex carbs wont give you that.

False.

id feel alot better eating alittle more complex than simple

May I ask why?

 

[Botch]

Here is a quote from a fellow member on AM who has been using the anabolic diet for some time now:

Another update for anyone interested. Well, 8 months is a long time. I'm down to 250. 8" off the waist. Caloric intake down to 1900/day. Changed my workout over to a more hypertrophy focused routine, so, can't say for certain about the strength loss, but, I would say it's minimal. Started recreate/DCP stack on Monday. If anyone is interested in the results, I'd be more than happy to post. Anyway, this diet DOES work, just not used to being on a diet this long. This week is week 36, lost 41lbs. So, I guess I'm right on track. If no further interest, I'll post my end results with a pic perhaps.

 

[Distilled Water]

Im going back on a CKD for my cut. I really think I can make my carb loads a ton better this time around after reading all the info in here (and some usnic acid of DNP :lol. Thanks guys

 

[scotty2]

Forgot to mention that my ratios have gone from 60/40 fat/protein to 40/60 fat/protein.

 

[austink3417]

i think i posted on friday before depletion workout that i was 236. I didn't go to the gym yesterday but today was 239. so maybe i was above 240 sunday night into monday

 

[Botch]

Awesome Distilled...you'll have to let us know how the DNP goes!
I think I may run another quick cut as well before rugby season CKD style. But for now I'm having too much fun putting on a little lean mass while sticking myself with some peptides.

 

[Botch]

Forgot to mention that my ratios have gone from 60/40 fat/protein to 40/60 fat/protein.

Good to see you in this thread Scotty and that is an important additional piece of information.
Bro if I recall correctly you were throwing up some very impressive numbers in the gym. Keep it up, champ. LOL.

 

[Distilled Water]

Can anyone post their tension workouts? I cant seem to find them just the depletion workouts.

 

[Rugger]

Just do two circuits of exercises for every major group working to exhaustion.

 

[RobInKuwait]

Just do two circuits of exercises for every major group working to exhaustion.

Tension workouts are the non-carb depletion workouts? You do circuit training for those?

I do this split:

Monday- Legs
Wednesday- Back
Thursday- Shoulders/Chest/Arms
Friday- Depletion

 

[RobInKuwait]

I just started using Gut Health and I'm liking it so far. My stomach feels more comfortable....like I'm absorbing the nutrients in the food better. Anyone else have experience using Gut Health while on CKD or AD?

 

[austink3417]

my workout:
mon: chest/tris
tues: back/bi's
wed: legs
thurs: shoulder
friday: depletion

pretty weak by thurs. though.......still tweaking the workouts

 

[Rugger]

I just started using Gut Health and I'm liking it so far. My stomach feels more comfortable....like I'm absorbing the nutrients in the food better. Anyone else have experience using Gut Health while on CKD or AD?

I haven't ever had digestion or poopy problems on CKD, so no on my part@!

 

[RobInKuwait]

I haven't ever had digestion or poopy problems on CKD, so no on my part@!

Me either, but it seems like it still helps me digest.

 

[austink3417]

I just started using Gut Health and I'm liking it so far. My stomach feels more comfortable....like I'm absorbing the nutrients in the food better. Anyone else have experience using Gut Health while on CKD or AD?

i dont sh!t as much as i used to. then a lot on the weekend:dance:

 

[Rugger]

I **** once a day during the week and it's tiny!

 

[Distilled Water]

I was thinking a tension workout like this
Mon: Chest/Tri's
Tue: Back/Shoulders
Wed: Legs/Bis
Thur: OFF
Fri: depletion

Any reason not to?

 

[ThomasRivera]

I was thinking a tension workout like this
Mon: Chest/Tri's
Tue: Back/Shoulders
Wed: Legs/Bis
Thur: OFF
Fri: depletion

Any reason not to?

The first obvious thing that would pop to my mind would be your physical state on friday in terms of how sore your legs and biceps would be.

 

[austink3417]

The first obvious thing that would pop to my mind would be your physical state on friday in terms of how sore your legs and biceps would be.

i might be missing something so let me know if i am. my feeling was that on my depletion workout, i'm working to get all the leftover glycogen out of the muscles. so even if i worked out a muscle group the day before depletion w.o.,(which i slacked this week so tonight is shoulders and legs) even though friday will suck with that muscle group, its mainly high reps just to finish them off. let me know.

 

[RobInKuwait]

I was thinking a tension workout like this
Mon: Chest/Tri's
Tue: Back/Shoulders
Wed: Legs/Bis
Thur: OFF
Fri: depletion

Any reason not to?

All things being equal, I'd do the muscle group you wanted to work on most in the beginning of the week and prioritize them that way. That way you have the most energy to work out the muscle groups you want to focus on early in the week.

 

[RobInKuwait]

QUESTION: I have to run 2 miles in 17 minutes in about 3 weeks for my Army National Guard Physical Training Test. I want to continue doing the AD, but I need to find a way to integrate running into my routine.

I've been doing this:
Monday- Legs
Wednesday- Back
Thursday- Shoulders/Chest/Arms
Friday- Depletion

Maybe I should try this?:
Monday- Legs
Tuesday- Back 2 mile run
Wednesday- 2 mile run
Thursday- Shoulders/Chest/Arms
Friday- 2 mile run (no depletion)

Any input?

 

[Rugger]

Why not just run everyday and up your calories accordingly?

 

[RobInKuwait]

Why not just run everyday and up your calories accordingly?

I'm was kind of worried about the glycogen depletion.....but you're right, maybe I should start there and adjust based upon how its going.

 

[Rugger]

I'm not sure I buy into the glycogen crap, at least in my case. I am just as strong and as full of energy on Friday as I am on a Monday. I've never really noticed a difference.

 

[RobInKuwait]

I'm not sure I buy into the glycogen crap, at least in my case. I am just as strong and as full of energy on Friday as I am on a Monday. I've never really noticed a difference.

It probably varies from person to person. I definitely have less energy on late Thurs and Friday than I do the rest of the week. I feel like I know my body is craving carbs.

 

[austink3417]

I'm not sure I buy into the glycogen crap, at least in my case. I am just as strong and as full of energy on Friday as I am on a Monday. I've never really noticed a difference.

i don't know either. i build houses, two as of right now that are across the street from eachother. i am always on my feet, and the houses are four stories so i'm constantly going up and down. point being, you would think that by today, after doing this all week, my leg workout would suck. i did more weight than ever before. dropped eca around 1:30 this afternoon so maybe that was it

 

[Rugger]

Or maybe it's that I'm eating too many daily carbs? I eat about 20-22

 

[austink3417]

i think that's how many carbs i eat, maybe around 12-15

 

[ThomasRivera]

i might be missing something so let me know if i am. my feeling was that on my depletion workout, i'm working to get all the leftover glycogen out of the muscles. so even if i worked out a muscle group the day before depletion w.o.,(which i slacked this week so tonight is shoulders and legs) even though friday will suck with that muscle group, its mainly high reps just to finish them off. let me know.

Thats just what I was talking about. It looks ok as long as it doesn't hinder your depletion workout on friday.

 

[ThomasRivera]

I'm was kind of worried about the glycogen depletion.....but you're right, maybe I should start there and adjust based upon how its going.

I think you would need to be more worried about sprinting/power performance while glycogen levels deplete rather than endurance performance.

I think it's comparable to runners breaking through the wall, where their bodies switch from using glycogen mainly to burning fat, which is where you are at any way.

 

[RobInKuwait]

I think you would need to be more worried about sprinting/power performance while glycogen levels deplete rather than endurance performance.

I think it's comparable to runners breaking through the wall, where their bodies switch from using glycogen mainly to burning fat, which is where you are at any way.

I've never had any issues with strength. Are you saying I may start having issues with strength if I run several times a week?

 

[ThomasRivera]

I've never had any issues with strength. Are you saying I may start having issues with strength if I run several times a week?

No, no, no. I'm talking about maximal effort stuff. For example, a carb depleted 3 rep max on any given exercise vs a 3 rep max while glyocgen levels are full. The carb depleted efforts should either be much more hard to complete or some sort of strength difference would be noted, at least in my experience with training that's what's happened when I tried exercises that relied on power vs strength.

 

[RobInKuwait]

No, no, no. I'm talking about maximal effort stuff. For example, a carb depleted 3 rep max on any given exercise vs a 3 rep max while glyocgen levels are full. The carb depleted efforts should either be much more hard to complete or some sort of strength difference would be noted, at least in my experience with training that's what's happened when I tried exercises that relied on power vs strength.

Ah ok, misunderstood what you said. I'm not a max out kind of guy. The least reps I do is 6 and I try to go for more of a 15, 10, 8 rep range in a movement.

I did that run today....wow, I hate running. I've been working calves, which is always painful when running. I hate running. Can't wait to get this Physical Training Test out of the way.

 

[ThomasRivera]

I hate long endurance running too. HIIT for me.

 

[RobInKuwait]

I hate long endurance running too. HIIT for me.

I hear you. It feels so crappy after doing squats and other leg exercises. I feel like it flattens out my legs too....

Oh well 3 more weeks of it.

 

[Rhyno]

Try mega dosing BCAA's, it will definately help with your endurance and you won't be as depleted. About 50-60g sipped throughout the day should do the trick. You can add an extra 40g before 2 mile runs. You could use Xtend but this can get pricey. 50g of bulk powder mixed with crystal light in a gallon jug is a better and cost effective option. Make sure to mix it the night before, it will dissolve a hell of a lot better.

 

[RobInKuwait]

Try mega dosing BCAA's, it will definately help with your endurance and you won't be as depleted. About 50-60g sipped throughout the day should do the trick. You can add an extra 40g before 2 mile runs. You could use Xtend but this can get pricey. 50g of bulk powder mixed with crystal light in a gallon jug is a better and cost effective option. Make sure to mix it the night before, it will dissolve a hell of a lot better.

I have been using Xtend during tension workouts. I'll try mega dosing BCAAs before the runs and see how that helps. Thanks for the idea!

 

[austink3417]

Try mega dosing BCAA's, it will definately help with your endurance and you won't be as depleted. About 50-60g sipped throughout the day should do the trick. You can add an extra 40g before 2 mile runs. You could use Xtend but this can get pricey. 50g of bulk powder mixed with crystal light in a gallon jug is a better and cost effective option. Make sure to mix it the night before, it will dissolve a hell of a lot better.

lol. you've got to change your avatar. i keep picturing that dude in the pic is the one giving the advice and I can't take it serious. its too f-ing funny

 

[austink3417]

i feel sick. cereal and gatorade are making me tired and feel like sh!t. what the ****? oh and i'm 237. same as after my crab load last week. so i'm gaining weight? great

 

[RobInKuwait]

i feel sick. cereal and gatorade are making me tired and feel like sh!t. what the ****? oh and i'm 237. same as after my crab load last week. so i'm gaining weight? great

May be losing bodyfat and putting on muscle. Its pretty common on the AD.

 

[austink3417]

May be losing bodyfat and putting on muscle. Its pretty common on the AD.

i hope

 

[ThomasRivera]

i hope

It is. The way CKD diets are structured is to try to maintain at the very least, or build new muscle. Where you have the workouts in the beginning of the week structured to help keep muscle size, the very protein sparing nature of the diet and then on top of that you have the carb load which is anabolic in its own right.

If you look around you'll see logs where people on CKD and variations of it lose fat and put on muscle in that fashion.

 

[Rugger]

What do you guys use as your base drink for liquid carbs?

 

[RobInKuwait]

What do you guys use as your base drink for liquid carbs?

Waxy Maize and protein.

 

[Rugger]

waxy maize and protein is a drink? I meant something along the lines, for a base drink, like water, powerade, milk etc.

 

[RobInKuwait]

waxy maize and protein is a drink? I meant something along the lines, for a base drink, like water, powerade, milk etc.

After the depletion workout, I typically have 3-4 scoops of Waxy Maize and 2 scoops of Protein then go to solid food. I occasionally have some gatorade the first day as well.

 

[Rugger]

So your answer is water?

 

[RobInKuwait]

Try mega dosing BCAA's, it will definately help with your endurance and you won't be as depleted. About 50-60g sipped throughout the day should do the trick. You can add an extra 40g before 2 mile runs. You could use Xtend but this can get pricey. 50g of bulk powder mixed with crystal light in a gallon jug is a better and cost effective option. Make sure to mix it the night before, it will dissolve a hell of a lot better.

I mega dosed BCAAs today (half a protein scoop). I felt really good during my workout and run and would recommend it.