46&2's progress on the anabolic diet

46&2 · 09-28-2009, 01:05 AM

Hello all

I'm starting a journal to keep track on my progress with the anabolic/metabolic diet. I've had a lot of success with this diet before, it got me from 198 lbs to 145 lbs when I did it previously.

Back then I was very serious with martial arts training and 100% dedicated to the diet. After I stopped training my diet started to slide, until I was eating junk on a daily basis.

Now I've started training again and in order to compete I need to drop some weight. I'm currently around 160 and need to get down to 145.

I've started the diet today, I probably won't be eating much since I'm in bed with a bad cold. Luckily I planned ahead and stocked the fridge with roasted chicken and hardboiled eggs

Feel free to post questions and comments. I'm by no means a fitness guru, but I have a lot of experience with the anabolic diet and will answer any questions people may have.

46&2 · 09-28-2009, 02:31 AM

Here are some pictures from before and after my weightloss. Looking at the before picture I can hardly recognise myself, I can't believe I used to look like that (and I don't just mean the bleached hair

).

Before: 198 lbs

After: 145 lbs

Current: 160 lbs

Butternut · 09-28-2009, 02:33 AM

Wow, big difference! What is Anabolic Diet?

46&2 · 09-28-2009, 07:25 AM

Quote:

Originally Posted by Butternut

Wow, big difference! What is Anabolic Diet?

Thanks. The anabolic diet is a cyclical ketogenic diet, consisting of 5 days where you keep your macros at a ratio around 40p/60f while eating no more than 30g of net carbs. On the weekends the ratio changes to 15p/55c/30f.

The purpose of the diet is to maximize the production of testosterone, GH and insulin at the right times. It was designed for strength athletes and bodybuilders, but can work for almost anyone if done correctly.

What I like about the diet is that nothing is off limits, as long as I eat it at the right time. On weekdays I eat fatty meat, cheese, eggs, bacon, fish etc. On weekends I can eat all the carby foods that are not allowed during the weekdays. Obviously the weekends consist of mostly "clean" carbs, such as rice, potatoes, bread, pasta, oatmeal etc. But I also allow myself some junk carbs if I want to.

46&2 · 09-28-2009, 11:35 AM

Day 1 is over

Even though I've been sick all day I managed to consume almost 2000 kcals. My goal is to average 2000 - 2400 kcals per weekday, more kcals on workout days and less on non-workout days. I've found cycling my calorie intake in this way to be very effective in the past. On weekends I'll up the calories a little, to about 2500 - 2700.

Melkam647 · 09-29-2009, 12:11 AM

That's great man! I have been on the ad too for about 3 months now and I'm really digging it. For how long do you usually carb up on the weekends?

46&2 · 09-29-2009, 07:16 AM

Quote:

Originally Posted by Melkam647

That's great man! I have been on the ad too for about 3 months now and I'm really digging it. For how long do you usually carb up on the weekends?

Cool. How are you liking it so far?

I've experimented with different lengths in the past, but have found the most effective, for me, to be 24 hours. I start on friday night and end on saturday night. I'll usually go by feeling, if I start to feel too bloated I'll stop the carb up. I've carbed up so many times that I've started to get a feel for when I've had enough.

This is for fat loss obviously, for bulking I'd probably do either a longer or more intense carb up.

46&2 · 09-29-2009, 11:27 AM

Day 2
I've taken in about 1800 kcals today, so I might have a small snack later.
I'm getting over my fever, which is good because I need to go grocery shopping. I have no veggies left in the house, so today was almost zero carbs.

Melkam647 · 09-29-2009, 12:31 PM

My carb-up is usually a long one, lasting about 48 hours. I start on Friday night and finish on Sunday night. I usually eat low-GI carbs, and to the point where I am not fully stuffed. Doing that allows me to have a longer carb-up period. I have learned that it is counter-productive if you eat a lot of high-GI carbs in a few hours or so. I am not sure maybe that's just me. I have also cut back on some of my fat intake during the week, and I got some good results. When you cut out some of the fat, your body burns up more of your stored fat for energy, since dietary fat is low.

46&2 · 09-30-2009, 01:31 PM

Quote:

Originally Posted by Melkam647

My carb-up is usually a long one, lasting about 48 hours. I start on Friday night and finish on Sunday night. I usually eat low-GI carbs, and to the point where I am not fully stuffed. Doing that allows me to have a longer carb-up period. I have learned that it is counter-productive if you eat a lot of high-GI carbs in a few hours or so. I am not sure maybe that's just me. I have also cut back on some of my fat intake during the week, and I got some good results. When you cut out some of the fat, your body burns up more of your stored fat for energy, since dietary fat is low.

Yeah the intense carb ups usually put me in a carb coma, but damn are they fun

I've heard the same from several people regarding cutting fat intake, it hasn't been necesary for me yet but I might experiment with it in the future.

46&2 · 09-30-2009, 01:45 PM

Day 3
Today was a strange day. I was really dragging this morning, feeling weak and spent. In the afternoon I suddenly got a boost of energy and felt great for the rest of the day.

This might have been due to me being ill earlier in the week, or it might have been my body switching over to burning fat instead of sugar. Anyway, I'm doing good so far.

46&2 · 10-18-2009, 04:07 AM

*Update*
I went off the anabolic diet, big time, due to being stressed from working too much overtime. I'm an emotional eater and when I'm stressed, I find it hard to stay on course in regards to diet.

Yesterday I read a book by Lyle McDonald, called "A guide to flexible dieting", which really put some things in perspective for me. I've always had an "all or nothing" mentality when it came to dieting, I was either following the plan completely or not at all. This also meant that whenever I gave in and cheated, I went off the plan for a couple of weeks and then started again from the beginning.

What the book taught me was to not to worry so much about doing everything perfect, but just to do it as best as I can and don't worry about slipping up every now and then.

I've decided that I won't be following any specific plan, instead I'll focus on eating foods that I know are good for me, the vast majority of the time and not worry if I eat something bad every now and then. I'll be logging my food intake, exercise and progress in this thread.

46&2 · 10-18-2009, 12:20 PM

No training today, I was dragging from having my body switch back to fat burning after eating way to many carbs during the last few weeks. Had a bad headache and slept for a large part of the day.

My food intake today consisted of:
2 large bowls of coconut curry soup w/shrimp
2 beef patties (about 500g) with dressing
Cheese
PB
Avocado

I didn't count carbs but I estimate that I was at 40g net.

46&2 · 10-19-2009, 12:53 PM

Just got back from 1½ hours of no-gi Brazilian jiu-jitsu training. The training went well, apart from me being totally exhausted, and I plan on going again tomorrow.

My food intake for the day:
250g minced salmon mixed with greek yoghurt, lemon and pepper. Fried in butter
Cheese
PB
10 fried eggs w/ketchup (eaten over 2 meals)
Oatmeal w/raisins, cinnamon and a bit of butter (pre-workout)
25g glucose (dissolved in water and sipped during workout)
1 avocado
Lacto-fermented carrots

I consumed more carbs than usual today, but it really helped with my workout. I'd estimate that it was about 100g total.

12yrslater · 10-19-2009, 01:39 PM

Wanted to wish you the best of luck. Sounds like you are off to a great start.

Mind if I follow your journey? I have been doing sooo much reading on CKD. I am torn about starting this WOE or just plain Atkins. What are your opinions on women following this diet? Anything you can share? I do most of my reading on weightlifting sites. Pretty interesting imo....

(BTW - right now I am not doing anything but plan to start soon)...

46&2 · 10-19-2009, 02:54 PM

Quote:

Originally Posted by 12yrslater

Wanted to wish you the best of luck. Sounds like you are off to a great start.

Mind if I follow your journey? I have been doing sooo much reading on CKD. I am torn about starting this WOE or just plain Atkins. What are your opinions on women following this diet? Anything you can share? I do most of my reading on weightlifting sites. Pretty interesting imo....

(BTW - right now I am not doing anything but plan to start soon)...

Hey 12yrslater

By all means follow along.

I absolutely believe that both women and men can benefit from following a CKD. The length of your refeed, the amount of carbs you consume during that refeed and the type of carbs all depend on your weight, bodyfat%, activity level, age, medical conditions etc.

So to be able to give you the best advice possible, I will need some info first. If you feel uncomfortable posting that information, feel free to send me a PM instead.

12yrslater · 10-20-2009, 07:24 AM

Well this whomps...You can't PM yet cuz you only have 15 posts.

Go get to posting in some threads will ya!

46&2 · 10-20-2009, 03:01 PM

Quote:

Originally Posted by 12yrslater

Well this whomps...You can't PM yet cuz you only have 15 posts.

Go get to posting in some threads will ya!

Didn't realize that, how many posts do I need to be able to PM?

46&2 · 10-20-2009, 03:17 PM

Did another 1½ hours of no-gi bjj tonight, had a little DOMS from yesterday but nothing too bad. I trained with the advanced class today, and on top of that I was the smallest guy there, so I pretty much got thrown around like a ragdoll and submitted over and over again... it was fun though

Just for fun, I measured and weighed everything I ate today and the results were this:

Protein: 158.9g, 31%
Carbs: 95.3, 18%
Fat: 119.6, 51%
Total kcals: 2067

Probably a lot more carbs than what people on this board consume, but 62g of those carbs were peri-workout and considering the intensity of my workout those carbs were put to good use

WATCH-ME-SHRINK · 10-21-2009, 03:27 AM

46&2, Your thread has fascinated me. I'm a big fan of CKD and this type of eating (carb cycling) in general.

I wish you much success, and I'll be peeking in regularly.

12yrslater · 10-21-2009, 07:26 AM

Quote:

Originally Posted by 46&2

Didn't realize that, how many posts do I need to be able to PM?

I want to say 50 but I may be wrong?

12yrslater · 10-21-2009, 07:27 AM

Quote:

Originally Posted by WATCH-ME-SHRINK

46&2, Your thread has fascinated me. I'm a big fan of CKD and this type of eating (carb cycling) in general.

I wish you much success, and I'll be peeking in regularly.

Maybe I will poke Twyla's brain too

12yrslater · 10-21-2009, 10:27 AM

Quote:

Originally Posted by 12yrslater

I want to say 50 but I may be wrong?

25 posts + you have to be a member on the board for 25 days

46&2 · 10-21-2009, 12:24 PM

Today was a rest day, so I did absolutely nothing.

Not working out also meant that I didn't consume as many carbs today, as I would on a workout day. From calculating in my head I'd say I took in <50g.

Btw. this is my 25th post, but I joined on September 28th so it'll be a couple of days before I can recieve PMs

46&2 · 10-22-2009, 11:49 AM

My foot is really bothering me today. I've got some small cuts under two of my toes, no doubt from BJJ training, which make it painful for me to walk. I taped it up though, and did a short, intense workout consisting of:

2x5 sandbag shouldering (done with a 55 lbs sandbag)
2x5 dumbbell rows (done with a 32 lbs dumbbell)
2x5 dumbbell overhead presses (same dumbbell)
rest 60 seconds
x3

I didn't rest between exercises, and kept the tempo as high as possible. Even though it was short, this workout really kicked my ass.

On another note, I'll be away on Saturday and part of sunday to attend my Dad's birthday party. I'll doing doing a controlled diet break, meaning that I'll eat whatever is served, but not go overboard on the bad stuff.

46&2 · 10-23-2009, 05:12 AM

I measured my bodyfat% this morning, using calipers, and I'm down from 18% to 16%. Obviously some of that is water loss from under the skin, but I've definitely been dropping some fat as well.

12yrslater · 10-23-2009, 06:57 AM

Quote:

Originally Posted by 46&2

I measured my bodyfat% this morning, using calipers, and I'm down from 18% to 16%. Obviously some of that is water loss from under the skin, but I've definitely been dropping some fat as well.

46&2 · 10-23-2009, 12:08 PM

My foot felt better today, so I taped it up and went to the advanced no-gi class. Needless to say I was, once again, thoroughly manhandled

I got some water-kefir grains a couple of days ago, and today the first batch was ready to drink. Good stuff.

Carbs were a little high today, around 120g. It's no big deal though, I consumed the vast majority of them peri-workout, so they were no doubt put to good use.

46&2 · 10-27-2009, 11:18 AM

I'm back from my trip. After seeing my family on Saturday, I went to visit some friends and ended up staying there until today. So tomorrow I'll be going back to my low-carb WOE.

missgreeneyedenvy · 10-27-2009, 11:23 AM

I was reading up on your journal.....good job on your progress so far. I'm sure you will jump right back on track...... KUTGW!

09-28-2009, 01:05 AM	#1
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	46&2's progress on the anabolic diet Hello all I'm starting a journal to keep track on my progress with the anabolic/metabolic diet. I've had a lot of success with this diet before, it got me from 198 lbs to 145 lbs when I did it previously. Back then I was very serious with martial arts training and 100% dedicated to the diet. After I stopped training my diet started to slide, until I was eating junk on a daily basis. Now I've started training again and in order to compete I need to drop some weight. I'm currently around 160 and need to get down to 145. I've started the diet today, I probably won't be eating much since I'm in bed with a bad cold. Luckily I planned ahead and stocked the fridge with roasted chicken and hardboiled eggs Feel free to post questions and comments. I'm by no means a fitness guru, but I have a lot of experience with the anabolic diet and will answer any questions people may have.

10-18-2009, 04:07 AM	#12
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Trying something different *Update* I went off the anabolic diet, big time, due to being stressed from working too much overtime. I'm an emotional eater and when I'm stressed, I find it hard to stay on course in regards to diet. Yesterday I read a book by Lyle McDonald, called "A guide to flexible dieting", which really put some things in perspective for me. I've always had an "all or nothing" mentality when it came to dieting, I was either following the plan completely or not at all. This also meant that whenever I gave in and cheated, I went off the plan for a couple of weeks and then started again from the beginning. What the book taught me was to not to worry so much about doing everything perfect, but just to do it as best as I can and don't worry about slipping up every now and then. I've decided that I won't be following any specific plan, instead I'll focus on eating foods that I know are good for me, the vast majority of the time and not worry if I eat something bad every now and then. I'll be logging my food intake, exercise and progress in this thread.

10-21-2009, 12:24 PM	#24
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Today was a rest day, so I did absolutely nothing. Not working out also meant that I didn't consume as many carbs today, as I would on a workout day. From calculating in my head I'd say I took in <50g. Btw. this is my 25th post, but I joined on September 28th so it'll be a couple of days before I can recieve PMs Last edited by 46&2; 10-21-2009 at 12:26 PM..

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-28-2009, 02:31 AM	#2
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Here are some pictures from before and after my weightloss. Looking at the before picture I can hardly recognise myself, I can't believe I used to look like that (and I don't just mean the bleached hair ). Before: 198 lbs After: 145 lbs Current: 160 lbs

09-28-2009, 02:33 AM	#3
Butternut Blabbermouth!!! Join Date: Jun 2002 Location: Indiana Posts: 5,908 Gallery: Butternut Stats: 3x/2x/Med. WOE: Low Carb Start Date: December 2001	Wow, big difference! What is Anabolic Diet?

09-28-2009, 11:35 AM	#5
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Day 1 is over Even though I've been sick all day I managed to consume almost 2000 kcals. My goal is to average 2000 - 2400 kcals per weekday, more kcals on workout days and less on non-workout days. I've found cycling my calorie intake in this way to be very effective in the past. On weekends I'll up the calories a little, to about 2500 - 2700.

09-29-2009, 12:11 AM	#6
Melkam647 Junior LCF Member Join Date: Sep 2009 Posts: 2 Gallery: Melkam647	That's great man! I have been on the ad too for about 3 months now and I'm really digging it. For how long do you usually carb up on the weekends?

09-29-2009, 11:27 AM	#8
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Day 2 I've taken in about 1800 kcals today, so I might have a small snack later. I'm getting over my fever, which is good because I need to go grocery shopping. I have no veggies left in the house, so today was almost zero carbs.

09-29-2009, 12:31 PM	#9
Melkam647 Junior LCF Member Join Date: Sep 2009 Posts: 2 Gallery: Melkam647	My carb-up is usually a long one, lasting about 48 hours. I start on Friday night and finish on Sunday night. I usually eat low-GI carbs, and to the point where I am not fully stuffed. Doing that allows me to have a longer carb-up period. I have learned that it is counter-productive if you eat a lot of high-GI carbs in a few hours or so. I am not sure maybe that's just me. I have also cut back on some of my fat intake during the week, and I got some good results. When you cut out some of the fat, your body burns up more of your stored fat for energy, since dietary fat is low.

09-30-2009, 01:45 PM	#11
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Day 3 Today was a strange day. I was really dragging this morning, feeling weak and spent. In the afternoon I suddenly got a boost of energy and felt great for the rest of the day. This might have been due to me being ill earlier in the week, or it might have been my body switching over to burning fat instead of sugar. Anyway, I'm doing good so far.

10-18-2009, 12:20 PM	#13
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	No training today, I was dragging from having my body switch back to fat burning after eating way to many carbs during the last few weeks. Had a bad headache and slept for a large part of the day. My food intake today consisted of: 2 large bowls of coconut curry soup w/shrimp 2 beef patties (about 500g) with dressing Cheese PB Avocado I didn't count carbs but I estimate that I was at 40g net.

10-19-2009, 12:53 PM	#14
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Just got back from 1½ hours of no-gi Brazilian jiu-jitsu training. The training went well, apart from me being totally exhausted, and I plan on going again tomorrow. My food intake for the day: 250g minced salmon mixed with greek yoghurt, lemon and pepper. Fried in butter Cheese PB 10 fried eggs w/ketchup (eaten over 2 meals) Oatmeal w/raisins, cinnamon and a bit of butter (pre-workout) 25g glucose (dissolved in water and sipped during workout) 1 avocado Lacto-fermented carrots I consumed more carbs than usual today, but it really helped with my workout. I'd estimate that it was about 100g total.

10-19-2009, 01:39 PM	#15
12yrslater MAJOR LCF POSTER! Join Date: Jan 2006 Posts: 2,778 Gallery: 12yrslater Stats: UGH WOE: Atkins Start Date: Induction: 10/20/08	Wanted to wish you the best of luck. Sounds like you are off to a great start. Mind if I follow your journey? I have been doing sooo much reading on CKD. I am torn about starting this WOE or just plain Atkins. What are your opinions on women following this diet? Anything you can share? I do most of my reading on weightlifting sites. Pretty interesting imo.... (BTW - right now I am not doing anything but plan to start soon)...

10-20-2009, 07:24 AM	#17
12yrslater MAJOR LCF POSTER! Join Date: Jan 2006 Posts: 2,778 Gallery: 12yrslater Stats: UGH WOE: Atkins Start Date: Induction: 10/20/08	Well this whomps...You can't PM yet cuz you only have 15 posts. Go get to posting in some threads will ya!

10-20-2009, 03:17 PM	#19
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	Did another 1½ hours of no-gi bjj tonight, had a little DOMS from yesterday but nothing too bad. I trained with the advanced class today, and on top of that I was the smallest guy there, so I pretty much got thrown around like a ragdoll and submitted over and over again... it was fun though Just for fun, I measured and weighed everything I ate today and the results were this: Protein: 158.9g, 31% Carbs: 95.3, 18% Fat: 119.6, 51% Total kcals: 2067 Probably a lot more carbs than what people on this board consume, but 62g of those carbs were peri-workout and considering the intensity of my workout those carbs were put to good use

10-21-2009, 03:27 AM	#20
WATCH-ME-SHRINK Big Yapper!!!! Join Date: Feb 2003 Posts: 8,288 Gallery: WATCH-ME-SHRINK Stats: 168 (12+) /Size 4/ Fit & LEAN 135-140 (5'7) WOE: Atkins/BFFM/TKD/Carb Rotations	46&2, Your thread has fascinated me. I'm a big fan of CKD and this type of eating (carb cycling) in general. I wish you much success, and I'll be peeking in regularly.

10-22-2009, 11:49 AM	#25
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	My foot is really bothering me today. I've got some small cuts under two of my toes, no doubt from BJJ training, which make it painful for me to walk. I taped it up though, and did a short, intense workout consisting of: 2x5 sandbag shouldering (done with a 55 lbs sandbag) 2x5 dumbbell rows (done with a 32 lbs dumbbell) 2x5 dumbbell overhead presses (same dumbbell) rest 60 seconds x3 I didn't rest between exercises, and kept the tempo as high as possible. Even though it was short, this workout really kicked my ass. On another note, I'll be away on Saturday and part of sunday to attend my Dad's birthday party. I'll doing doing a controlled diet break, meaning that I'll eat whatever is served, but not go overboard on the bad stuff.

10-23-2009, 05:12 AM	#26
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	I measured my bodyfat% this morning, using calipers, and I'm down from 18% to 16%. Obviously some of that is water loss from under the skin, but I've definitely been dropping some fat as well.

10-23-2009, 12:08 PM	#28
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	My foot felt better today, so I taped it up and went to the advanced no-gi class. Needless to say I was, once again, thoroughly manhandled I got some water-kefir grains a couple of days ago, and today the first batch was ready to drink. Good stuff. Carbs were a little high today, around 120g. It's no big deal though, I consumed the vast majority of them peri-workout, so they were no doubt put to good use.

10-27-2009, 11:18 AM	#29
46&2 Junior LCF Member Join Date: Sep 2009 Posts: 37 Gallery: 46&2	I'm back from my trip. After seeing my family on Saturday, I went to visit some friends and ended up staying there until today. So tomorrow I'll be going back to my low-carb WOE.

10-27-2009, 11:23 AM	#30
missgreeneyedenvy Senior LCF Member Join Date: Aug 2009 Location: Riverside,Ca Posts: 959 Gallery: missgreeneyedenvy Stats: 227~204.8~170 WOE: LC/VLC Start Date: August 11,2009	I was reading up on your journal.....good job on your progress so far. I'm sure you will jump right back on track...... KUTGW!