You might want to drop the protein and up the fat a little bit, but it sounds like you're doing ok.

Your fiber calcs are correct. The transition may be a little harder for you because you've been on the low end of the recommended fat intake, but you should feel better with time. Sounds like you're good to go for your carbup!

jimdkou-

when do you wake and sleep? count broc for first month, Id say, as 45 cals 0 fat 3 carb 1 fiber 1 protein...after your transition or 1 month max...dont count anything but perhaps the fiber in brocolli.

I personally, on Fitday.com, edit all my vegetables so that they dont include anything but the fiber count. Yes you subtract fiber as you have done. Your doing fine just eat A LOT of FATS! and 30 grams of carbs for 12 days straight, train as hard as you can, and take it easy on your first carb up.

Try to start out right. It becomes tough if you think your body is better than any other and can handle all the processed food you want, and DONT NEED.

jimdkou-

when do you wake and sleep? count broc for first month, Id say, as 45 cals 0 fat 3 carb 1 fiber 1 protein...after your transition or 1 month max...dont count anything but perhaps the fiber in brocolli.

I personally, on Fitday.com, edit all my vegetables so that they dont include anything but the fiber count. Yes you subtract fiber as you have done. Your doing fine just eat A LOT of FATS! and 30 grams of carbs for 12 days straight, train as hard as you can, and take it easy on your first carb up.

Try to start out right. It becomes tough if you think your body is better than any other and can handle all the processed food you want, and DONT NEED.

jimdkou-

when do you wake and sleep? count broc for first month, Id say, as 45 cals 0 fat 3 carb 1 fiber 1 protein...after your transition or 1 month max...dont count anything but perhaps the fiber in brocolli.

I personally, on Fitday.com, edit all my vegetables so that they dont include anything but the fiber count. Yes you subtract fiber as you have done. Your doing fine just eat A LOT of FATS! and 30 grams of carbs for 12 days straight, train as hard as you can, and take it easy on your first carb up.

Try to start out right. It becomes tough if you think your body is better than any other and can handle all the processed food you want, and DONT NEED.

Thx for the response guys..i'm happy to hear i didn't totally mess things up....I am gonna do a clean carb load mainly oatmeal,veggies, fruit this weekend maybe 150-200 carbs im thinking for each day.. since i was only on the strict diet for 10days.....

Again unless you guys think i should hold out another week..i feel good and think i could do it if necessary..like u said bkmacky I wanna start this thing right.

as we speak i'm working on a excel sheet crunching numbers for next weeks low carb.. trying to improve things as well as make it easier..

Also to answer your question I wake up around 5-6am to eat breakfast and train..so I usually try to sleep by 9-10pm.......

I think I am only going to use this EFA

http://www.supplementscanada.c...
a bottle would last about a week.

Modified it a bit check this one out
, im jus not sure how much of the oils is ok to take

I think I am only going to use this EFA

http://www.supplementscanada.c...
a bottle would last about a week

dam sorry about all the posts guys..I am just trying to get this all sorted out....

actually i think this Flax Seed Oil is a better deal

www.supplementscanada.com/popeyes/product4170.html

only weird thing is says 25servings at 1 tbsp..which dosent add up should b 50

I know each body is different, but I'm wondering what experience others are having regarding maintenance calories? I've been seeing a lot of 15xBW but the book says 18xBW. Any opinions since we're all around the moderate-heavy activity levels, and male?

Also, I do a 36 hour carb up, lately starting it Friday nights since I have 3-4 beers hanging out with the boys. Is there any benefit to going from Friday night through Saturday VS Saturday through 12pm Sunday? Just trying to gather a general consensus.

Hey, how is this forum with software sharing? I mean, is it frowned upon or anything because one day I was just browsing bodybuilding.com (I know, I know) and some guy shared his copy of FitDay, the desktop version. Not trying to make this a warez forum by any means :)

It's made it a lot easier for me to be able to just fire it up without going on the internet since my wireless connection really sucks sometimes.

So if it is ok, then I can post a rapidshare link, if not - sorry.

go for it I say...its for the good of my making our food logging easier right? so whats it gonna hurt?

Well, here it is:

hxxp://rapidshare.co*m/files/162588509/Fitday_setup.rar

Replace:

xx = tt

Remove *'s

StrongAgain wrote:
my multivitamin provides 100mg magnesium per serving. Do i need more?

I'd suggest getting ZMA...It's cheap, super super effective, you'll sleep better and you'll get your mag requirements.

glad i didnt buy fitday desktop lol doesnt seem worth it at all....just looks different and makes it easier for lazy people

haven't seen much discussion of the new L-Leucine in this thread... what's everyone think about it as a supp for someone on the AD?

Lifty McWeights wrote:
haven't seen much discussion of the new L-Leucine in this thread... what's everyone think about it as a supp for someone on the AD?

I think L-Leucine is a great supplement to the Anabolic Diet. It has no caloric value, it's an essential amino acid, and it has many benefits on performance. I believe that it is mainly found in whole grains and nuts - And since your obviously not eating a lot of grain on this diet, and unless your eating a shit ton of nuts, then it could not hurt to supplement with it. It's not too expensive either.

Mlettier wrote:
Lifty McWeights wrote:
haven't seen much discussion of the new L-Leucine in this thread... what's everyone think about it as a supp for someone on the AD?

I think L-Leucine is a great supplement to the Anabolic Diet. It has no caloric value, it's an essential amino acid, and it has many benefits on performance. I believe that it is mainly found in whole grains and nuts - And since your obviously not eating a lot of grain on this diet, and unless your eating a shit ton of nuts, then it could not hurt to supplement with it. It's not too expensive either.


Ordered some, gonna give it a shot. Will report results, if any.

good deal Im very interested in your little guinea pig-esque experiment...I thought of ordering some myself, but I havent been able to bring myself to it as Im quite broke

Awesome thread, everyone--it's pulled me out of "lurk mode."

I'm on page ten and trying to get in a little bit every day. I'm hoping for some advice in the meantime, though...

I'm on a calorie-restricted diet now and it might be too low--I'm not losing weight as fast as I'd like. I'm also doing fasted cardio in the morning. Body fat is mostly localized around my midsection.

How should I approach the AD strictly for fat loss? I wouldn't mind gaining muscle, of course, but my main priority is losing the fat.

How many calories should I be aiming for--maintenance for me is around 1700-1800 calories a day--and can I keep up the jogging in the morning? Low-carb diets generally don't place any importance on calories, but the weekends on the AD might change that.

Are carb-up weekends calories-unlimited, or do I need to stay in the same range as the weekdays?

Annnnd...anyone have an opinion on Steak-Umms? Too processed?

I've been on the AD for what is probably nearing a year with great results.

However, while the beginning featured a strong sex-drive, it has sort of waned over the last few months. Could this be cause of improper carb-ups as I've researched that in some instances... low-carb diets = low sex-drive.

Nobody seems to really have a definitive answer as some people attribute high sex drive as + for low carb diets while others have the opposite to say that low sex drive is a - of low carb diets.

I don't know for sure but I'll make a conscious effort as ever to utilize a good weekend carb-up and maybe incorporate a mid-week carb-up to sustain.

RoughDraft wrote:
Awesome thread, everyone--it's pulled me out of "lurk mode."

I'm on page ten and trying to get in a little bit every day. I'm hoping for some advice in the meantime, though...

I'm on a calorie-restricted diet now and it might be too low--I'm not losing weight as fast as I'd like. I'm also doing fasted cardio in the morning. Body fat is mostly localized around my midsection.

How should I approach the AD strictly for fat loss? I wouldn't mind gaining muscle, of course, but my main priority is losing the fat.

How many calories should I be aiming for--maintenance for me is around 1700-1800 calories a day--and can I keep up the jogging in the morning? Low-carb diets generally don't place any importance on calories, but the weekends on the AD might change that.

Are carb-up weekends calories-unlimited, or do I need to stay in the same range as the weekdays?

Annnnd...anyone have an opinion on Steak-Umms? Too processed?

First off...what are your stats(height weight BF%)....secondly if you honestly want to do this then I suggest you do it right from the get-go. Another thing, I've been afraid of getting fat again after losing 60 lbs from middle school through high school so I stuck to low cals with that fear in mind. Never did I see abs unless I was super weak a sluggish getting there. Now I've taken my eating habits from the AD(which Ive done for 3+ years) and combined them with Berardis eating habits. Now I believe getting in some fruit and a lot of veggies daily is mandatory no matter what. As for the cals Im pretty much waving(3000-3500) using carb cycling via Carb Cycling for idiots article. The beauty i've found is that by slowly ramping up cals week to week and charting progress while keeping training hard-core(I use the principles from Berardis G-flux) I've kept my abs and I'm getting helluh lot stronger and recovering faster. Not to mention I have my kick ass mental state back again, after losing it for the most part from getting so scrawny.

Becks23 wrote:
I've been on the AD for what is probably nearing a year with great results.

However, while the beginning featured a strong sex-drive, it has sort of waned over the last few months. Could this be cause of improper carb-ups as I've researched that in some instances... low-carb diets = low sex-drive.

Nobody seems to really have a definitive answer as some people attribute high sex drive as + for low carb diets while others have the opposite to say that low sex drive is a - of low carb diets.

I don't know for sure but I'll make a conscious effort as ever to utilize a good weekend carb-up and maybe incorporate a mid-week carb-up to sustain.

Now this is my belief on this...being on the AD for just over 3+ years I decided to change things up and implement Berardis 7 habits, G-flux, and Mike Roussell's Carb cycling for Idiots. Now to get to the sex drive thing...to an extent Ive noticed the same thing, but honestly after I believe I derived a changed hormonal profile from the AD and only now am I taking in carbs(all clean because junk food to me is gross) but I do feel the animal in me again....I think all T-men have an animal...crazy as it sounds, while in bed I feel like a wolf-seriously. Im overcome by this animalistic aggression, not like clawing and biting...at least not to a horriffic extent. But yea, anyway try the mid-week carb up. Go for a large clean meal of maybe oats and yogurt and berries with whey thrown all together an hour after your PWO shake. Now of course results will vary and the time for chemicals in the body to change vary as well but just do what you feel is right and experiment. I believe my by implementing aforementioned habits that Ive found my calling. I never crave nor do I binge, since I have 1-3 carb meals most days depending on what training I did that day. The only problem is is that Im maintaining on 3000-3500 cals(which I never thought possible for me) and being the college student I am...I dont have the money to amp them up...damn.

^^^ thanks for the answer...

So essentially you're using a modified AD with results? I've gotten to a point where I'm relatively happy with body composition and as the beginning of the Carb Cycling for Idiots article says... I just want to keep my abs year-round.

I'll definitely start implementing it in... maybe eat more and more carbs to get a certain threshold where I can eat maximum carbs without "looking" any different.

So would you say that lack of carbs were one of the main factors in your loss of sex drive? I can't see myself being low in testosterone although I haven't done any blood work/tests.

bkmacky9288 wrote:

First off...what are your stats(height weight BF%).

I'm 5'8, 163, hovering around 20% BF, most of which is my muffin-top middle.

Cutting calories is working out "okay," but I do seem to stall every now and again. I don't have a big frame and I have a desk job, so I'm just not using that much for maintenance--around 1700 or so.

I'd really like to switch into a fat-burning mode with the AD, but I don't want to shove 2500cals down my gullet every day and expect to drop pounds. Should I just increase slightly--from the 1500 I'm using to cut now--to make up for the lack of weekly carbs?

Becks23 wrote:
^^^ thanks for the answer...

So essentially you're using a modified AD with results? I've gotten to a point where I'm relatively happy with body composition and as the beginning of the Carb Cycling for Idiots article says... I just want to keep my abs year-round.

I'll definitely start implementing it in... maybe eat more and more carbs to get a certain threshold where I can eat maximum carbs without "looking" any different.

So would you say that lack of carbs were one of the main factors in your loss of sex drive? I can't see myself being low in testosterone although I haven't done any blood work/tests.

Well I wouldnt say I lost it lol But...I'm guessing that with the intake of carbs post workout keeps my blood flow revved up as Ive noticed Im always overheated...

Although it could arguably be that its because im eating 3000-4000 cals now depending on what training day it is. Calories fluctuate with depending on my carb meals that day. ie: im working on my upper body so i eat carbs for breakfast and PWO, hour after and 2 hour after. Then continue eating P+F AD meals after.

RoughDraft wrote:
bkmacky9288 wrote:

First off...what are your stats(height weight BF%).

I'm 5'8, 163, hovering around 20% BF, most of which is my muffin-top middle.

Cutting calories is working out "okay," but I do seem to stall every now and again. I don't have a big frame and I have a desk job, so I'm just not using that much for maintenance--around 1700 or so.

I'd really like to switch into a fat-burning mode with the AD, but I don't want to shove 2500cals down my gullet every day and expect to drop pounds. Should I just increase slightly--from the 1500 I'm using to cut now--to make up for the lack of weekly carbs?





You're under eating. 1700 calories at 163 is way too low. I have a desk job and to maintain I have to eat at least 2500. If you've been consuming that amount of calories for a long amount of time, you're gonna need more food to jump start your metabolism.

My advice, go up 250 calories every week. till you hit the right numbers.

Compliment this diet with weight training, its what the diet was designed for. But to be honest 5'8, 163, 20% BF, you're gonna need to put some muscle on if you want to come out of this cut looking half decent.