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-   -   Giving the Anabolic Diet+ IF a run (http://www.catalystathletics.com/forum/showthread.php?t=2930)

joe waguespack 08-22-2008 02:36 PM

Giving the Anabolic Diet+ IF a run
So I decided to give the Anabolic Diet a try combined with my IF protocol. The idea is for 12 days eat a diet of 60% fat, 35% Pro and 5% carbs. basically keeping carbs under 30gms a day. After this 12 day induction period you begin a 36-48 hour "carb load". After the initial load you begin a 5 day low carb ( <30gm) and a 36-48 hour load weekly pattern.I have been reading a ton on it and haven't seen anyone combining it wit IF yet. I like to experiment so I said what the hell.

For the past few days my diet has been:
6 whole eggs cooked in Coconut oil
8oz. ground round
8oz. Raw spinach
4 Fish oils
4 Liver Tabs
Greens Mix/4 tbsp. milled flax

#2 (post workout)
2 scoops whey
3 tbsp Extra virgin olive oil
4 tbsp milled flax
3 fish oils
4 Liver tabs

8 oz. chicken thighs
8 oz raw spinach
3 fish oils
4 liver tabs
1 tbsp natural peanut butter

I am also supplementing with a multi, extra vit C, calcium. L-Tyrosine, and glutamine.

This is actually the simplest diet I have ever eaten, so far I feel pretty damn good. I always knew that I function pretty well WITH carbs and can lose BF while eating a fairly decent amount of carbs, but I though I would try the opposite end of the spectrum and see what happens. When I do the "carb load" I plan on sticking with clean carbs and not going with the free for all like I have read some do, and I will keep it to 1 day instead of two at first to see what happens.

My plan is to maintain my fast up until Sunday morning of next week and then from Sunday morning to Sunday night eat a carb heavy diet from clean sources, (oatmeal, potatoes, sweet potatoes, fruits and veggies, and of course some ice cream:D ,.......). For the load the ratios change to 50-60% carbs, 25-30% fats, and 15-20 % protein.

I am actually eating more calories than usual and aiming to shed the last little bit of BF while maintaining or adding mass and strength. This should be interesting to see what happens. So far I like it, but I'm only 4 days in. we will see.

Achintya Rana 08-22-2008 04:26 PM

Good luck, I was planning on starting AD + IF this upcoming monday as well :D

I used to be on the AD for 3 months a few months ago, it's pretty kick ass

joe waguespack 08-22-2008 05:17 PM

Cool, let's keep up with posts on here. It will be nice to have someone else experimenting as well.

Gant Grimes 08-22-2008 05:35 PM

Keep writing. I'm interested.

Steve Liberati 08-22-2008 06:21 PM

I'm curious to hear more as well. What are some of your starting stats and strength numbers, Joe?

joe waguespack 08-22-2008 07:28 PM


Originally Posted by Steve Liberati (Post 37521)
I'm curious to hear more as well. What are some of your starting stats and strength numbers, Joe?

I started at 170lbs and about 7-8% BF. I'm actually down about 3lbs in a few days mainly from dropping water along with the carbs. My max DL is 435, and my max push press is 225. Those are the only two lifts I've gone for a 1RM on in a while. My last Squat workout I was using 265 for 5 sets of 5. Dont know what my 1RM there is.

I hear the first 12 days are a little rough and the first carb load can be an experience in itself. Supposedly once you become fat adapted thats when the strength gains will come, along with the performance enhancement. This can take different amounts of time for different people.

The diet recommends eating around 18x bodyweight in calories during the induction period and after that you can go with a mass gain or cut protocol and adjust calories accordingly. I don't have a whole lot to cut , but I'll make that decision when I get there. I'm no expert on this diet , so if anyone has any experience with it or tips please chime in. I'm learning as I go.

Mike ODonnell 08-22-2008 09:23 PM

Body Opus is a better plan for someone at lower BF....otherwise you are just going to drop lbs and not be happy.

Dan Heaney 08-23-2008 03:20 AM

I would look a BO like Mike said. I did the AD and followed it exactly and ended up fat. Weight stayed about the same (after the inital loss due to drop of h2o wt) but BF increased (the cal recommendations are too high). I found if you are up to it UD to work much better. With that I get leaner and stronger. I set the UD up for mass gain but I ended up staying at the same wt but I was getting stronger.

Frank Needham 08-23-2008 05:58 AM

I tried AD, had no problem with no carb days and ate properly. The carb up days? Now that was a problem. Once I got started on those days there was no letting up :) I didn't get fatter but I didn't get leaner either. I'll be interested to see how AD + IF works for you Joe. I know you are able from having read your IF account on theiflife.com

joe waguespack 08-23-2008 06:20 AM

The thing that attracted me to AD was how close it is to what I'm doing already with some minor tweaks. I'm mainly interested in what changes will come about from small tweaks. I basically only was eating carbs on training days and then eating to my hearts content on Saturday or Sunday. This will just be a little stricter (<30 g carbs) during the week with a more controlled madness on the weekend. Combined with IF and finding the right caloric balance, I'm pretty confident. I did Body Opus years ago and got flabby, smaller and weaker. I didn't have the experience I have now with eating, but it still wasn't a good experience. I have read many different experiences from people who are cutting/bulking and maintaining on AD. There is a HUGE (300+ post)thread on t-nation started by some powerlifters who have been doing AD for a while and swear by it for size/strength gain with minimal fat gain. I'm still reading the thread right now and if I can find it there is a really good explanation( I believe it was from Dr. Di Pasquale) about the shortcomings of BO and Duchaine's oversights when designing BO somewhere in there. I'll try and find that post , but the thread is huge and easy to get lost in. Here is the link if anyone wants to read it also. Good info by some seemingly knowledgeable athletes, no meathead BS. Definitely start at the beginning though, I think later in the thread is when the knuckle heads start chiming in.


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