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Old 02-13-2009, 04:09 PM   #1
Brad Collins
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Default IF and Anabolic Diet

I used to AD a while back and had pretty good results with it. Now that I'm IF'ing, I was wondering about combing the approaches. I usually fast for 19/5 or 20/4 each day, while switching up the times of the feeding window. I've lost some BF without being real strict on my diet.

Has anyone tried to combine these protocols? I know people combine IF and the Zone, IF and Paleo, but I haven't yet seen anything on the AD.
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Old 02-13-2009, 06:59 PM   #2
Derek Weaver
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There's a thread in this sub forum, I think started by Joe Wagespauk (sp?). Check it out.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 02-13-2009, 09:56 PM   #3
Brad Collins
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Thanks, I'll look for it.
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Old 02-13-2009, 10:52 PM   #4
Donald Lee
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I've been IFing and on the Anabolic diet for the past 2 weeks. I started a food log but got lazy. For the first 5 days, I did the initiation phase, then I carb loaded on the weekend. I only did 5 days because I'm already fairly fat adapted. After the first 2-3 days, I didn't feel hungry at all. I was logging all my food on FitDay during those first 5 days. I started off eating about 2,500 calories for maintenance. I eventually started dropping off closer to 2,200 calories. It's hard to shove that many calories down while IFing and keeping carbs < 30 g. You can't even eat much nuts or avocados because of their carb content. To get in more calories, oftentimes I'd sip on some sesame oil, olive oil, and grapeseed oil.

This week I started eating anywhere from 30-70 g of carbs per day. I stopped counting and measuring, because it's a pain in the arse. My carb threshhold is probably 30 g, but it's too much of a pain keeping it that low, so I aim for about no higher than 50-60 g a day. Even fish has a half gram of carbs for every gram of protein.

I've been IFing for a long time now, so I don't have any idea what effect combining it with the Anabolic Diet has. Last summer I was eating in this manner as well, but I probably ate closer to 100 - 150 g of carbs per day and I never did the initiation phase as I had not read the book at the time.

I've been monitoring my weight and body fat percentage:

1-30-9 140 lbs, 17.3% bodyfat

2-3-09 138 lbs, 16.6% bodyfat

2-4-09 137.6, 16.8% bodyfat

2-5-09 137.2, 16.6% bodyfat

weekend carb load

2-8-09 139.4, 16.4% bodyfat

2-10-09 139.2, 16.8% bodyfat

2-12-09 137.2, 16.2% bodyfat

2-13-09 138, 15.8% bodyfat

I was initially going to go through a mass gaining phase with this diet, but I have decided against it for now. I'm just eating as much as I feel like eating.
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Old 02-13-2009, 11:49 PM   #5
Brad Collins
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Cool, thanks for the input.
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Old 02-16-2009, 11:58 AM   #6
Liam Dougherty Springer
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In my experience there have been some down sides to going to extreem on the IF or AD when combineing the two including agitation and fat gain/ muscle loss....

I believe it is do to glycogen depletion and long fasts not being a very synergistic couple....

That being said I have found that when wanting the hormonal effects of cyclic carb loading and the bennifit of IF I can combine the two in a very synergistic mannor as long as any long fasts are done in the day or two post carb up and I add some fruit into the mix post workout and in my first and last meals. This will end up being a slightly higher percentage often times than a strict AD would require however fasting in my experience makes up for the increased carb intake.

There is some clinical evidence that would support this I believe haveing to do with fat addaptation and increased keton production even in a higher carb diet while IFing you could find links in some threads around here.... MODs' site is the place to go if you want to get into that stuff.
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