Im about ready to give the Anabolic diet another go after doing a bit more research and prep this time.
Unsure what to do with my supplements tho.

Planning on using
Multi Vit on waking
Desicated Liver on waking
Trib on waking and pre workout

Omega 369 (swapping to 3 only once run out) 3 softgels 5 times a day

ZMA pre bed

Whey pre and post W/O


..im not sure what to do about Creatine Mono and Post workout carb (i use WMS), any thoughts?

Most supps should bet aken with food, so the multi should be with food.

Is the "Anabolic diet" a specific diet then?

And anything that improves your immune system is anabolic.

health4ni wrote:Most supps should bet aken with food, so the multi should be with food.

Is the "Anabolic diet" a specific diet then?

And anything that improves your immune system is anabolic.

http://www.muscle-building.com/anabolic_diet.html

A product of the internet in my opinion

not sure what else to call it.. carbs on carbs off maybe

Its a high fat diet with a carb up or two!

Supps are the same with this diet as any other diet. I wouldn't have whey preWO, just go with a good meal 1-2hours before hand. whey pwo is ok. You could buy CEE? this is the one i take.
Other than that i don't see a problem with your plan. Care to put your diet up?
PS expect alot of fat loss. if you do it right, you won't be disappointed with the results.

Still finalising the exact quantites, will post a journal once i kick off on Monday.

Can someone tell me my maintenance calories btw please

im 118kg first thing in the morning and i measured at 23% BF last weekend with calipers. I make that 90kg lean mass if ive done it right.

Start at 3000 mate. Get fat adapted (eat plenty of fat), stick at that for a month then drop to 2500cals, or 2750. See how you progress then drop another 250cals if you stall etc.

Actually if thats right, does that mean to get to 100kg id have to be around 10% BF??? Maybe 100kg is too low for me!

Assuming no loss of lean mass, but that would be almost miraculous with the total amount you'd lose

I see no problem of using creatine without PWO carbs if that's the way you're going. I recently read an abstract showing no effective of insulin concentrations on creatine uptake, rather a relationship was shown between plasma sodium levels and creatine uptake.

I think you should definitely supplement with BCAAs or EAAs and leucine. I only started using them when I began my cut and I think they've been invaluable in sparing, and even helping to build, lean mass

hehe totally forgot about BCAA i take 3 MP tabs of it 3 times a day with meals atm, but will switch to BSD powder as soon as its buyable.

Me too dude, that day can't arrive soon enough

ollie wrote:http://www.muscle-building.com/anabolic_diet.html

A product of the internet in my opinion

Dr. DiPasquale is a very cleaver man. I have to say though I'm not overly impressed with the diet.

IMO most people like us would best be off eating a 70-80% Paleo diet; then other 20-30% comes from sports supps like Whey, WMS, oats WPC, etc etc.

I'm all for lots of good fats (most cheeses are bad for example), lots of clean meats (pepperoni is bad), and decent carbs, plus shit loads of veg and thin-skinned fruits, and add in some nuts.

60% fat seems to high to me.

BUT if this diet works then fair play. BUT you have to balance up the gains you get from the diet against the negative side related to nasty fats, poor meats, potentially high salt (bad salt anyway), damage to the vascular system etc.

Depends if you care about that I guess. I know I do. Long term health is important to me, as well as being lean & strong

The thing is saturates aren't bad are they! I agree pepperoni, bacon etc should be avoided. i very much think this diet can be healthy. Balance out your fats - 33/33/33, get plenty of n-3, reduce n-6. Obviously carbs are going to be low otherwise saturates will have a bad effect, due to magnifying insulin, fat storage etc...but as i say if carbs are low, sat fats are fantastic. and cheese isn't 'bad'. The majority of vascular damage is through too much n6, not enough n3 and chronically high insulin levels.

Vascular damage occurs EVERY TIME we eat. The severity of which depends on the food type. And that is why some sort of antioxidant with each meal (real food or tablet) is essential imo.

What you say about saturates (good & bad) makes sense; I know that. But tbh the article didn't make that clear. So that's not a good thing for someone to read who doesn't know much about nutrition.

And cheeses are pretty bad imo. Very acidic and give us very little. Plus it's dairy. Try and get non-dairy cheese (buffalo) or unpasteurised.

pah dont make me re think it.. ive just done 100 quids worth of shopping and spent 2 hours doing a meal plan.

I had massive problems hitting 3000k with minimal carbs, seems very hard unless you just swig cream and eat 500g of cheese a day. Too much bacon i guess so would look to reduce or remove that in 2nd week, replace with decent ham maybe and I need to rethink sunday but came up with this (excuse the size) .. see anything glaringly wrong carlos? Is the re-carb at the weekend too extreme?

Any feedback chaps? This is a pretty big step for me (and a scary one) so need to know if ive made any glaring mistakes. (aside from too much bacon, shouldnt drink coke zero and no fish, but i forgot to add ill be taking 15 omega 3 softgels a day.. which adds to my fat intake i guess)

why no fish?

and just cos Coke zero has no sugar, the body still thinks it's sugar (it's sweet) and thus raises insulin levels.

I hate to say it after you've put so much effort in, but i think the protein is too low. 200g would be more ideal imo.

You've picked up on 3 of the other changes i would recommend, theyre not massive and won't effect the diet too much anyway, more health related.

Carb-up wise, i would say only go one day of massive carb eating. I think most who go on the anabolic diet do this anyway, but two days of carbing up is overkill imo, especially if you're over 20% bodyfat. It's just not needed! i think it's more to do with fitting in with the weekend social scene.

Thats all i can see wrong. Also don't deprive yourself veg due to carb limit, alot is fibre anyway.

oh and lol @ 1/4 of a 1/2 a cucumber. Just multiply the denominators.

I plain dont like fish im afraid never have, if i try and force myself to eat it ill be back on star bars and donuts in no time.

Intersting point about coke zero, you can almost trick your body into raising insulin? didnt know that. Ill try and drop it but was hoping to use it to make it not feel like i was on a strict diet. Water, coffee and green tea it is then.

I spose an easy 'fix' to throw in more protein with minimal carbs would be another whey shake.

Im not sure i fully agree with the point about coke zero, i 've heard it before, but i can't see how it would illicit anything like the amount of insulin as if when you did eat sugar. Are there any studies which prove this?

yeah, drink 50g whey with a meal. You going to stick with the 2 day carbup? oh and you need to go 2 weeks without any carbups when you first start the diet.

youre kidding! 2 weeks on less than 30g of carbs a day???

well around 50g aday. Just no carb dense food. You need to prime your fat burning 'pathways'. Especially because i believe you are quite a big carbo eater aren't you? If you struggle the first week you know that you are a sugar burner and when you're struggling, that's when the changes are taking place. when you feel energetic and even more focused etc. after 7-10 days you know you're burning fat at full speed.

Karlos wrote:Im not sure i fully agree with the point about coke zero, i 've heard it before, but i can't see how it would illicit anything like the amount of insulin as if when you did eat sugar. Are there any studies which prove this?

yeah, drink 50g whey with a meal. You going to stick with the 2 day carbup? oh and you need to go 2 weeks without any carbups when you first start the diet.

Very open there...some diabetic forums have kinmd of evidence to suggest there is a release from the pancreas....I am of the opinion that its nothing that would kick you out of ketosis (well I know it doesnt) or even affect levels that much...whilst the brain, on smell and taste, DOES prepare the body for inbound food...I just dont think its enough to cause an issue...

Concurrence.

cheers chaps, ill aim to go 2 weeks then, but will be a little more generous with the berries to nudge it up to around 50g a day, and the whey shake with my main meal to fill out the protein to 200g.

Actually quite looking forward to this, despite it being 'iffy' if you group all the foods together including the carb ups, this is going to be the cleanest ive ever eaten.