T Nation

Clean Carb-Up for Anabolic Diet?

Hi, I am planning on having my next carb-up be a clean one, as I don’t seem to be losing weight on the AD yet. Of course, eating a huge bag of trail mix with added reese’s pieces does not help :slight_smile: I am a 141 lb female and want to drop about 10lbs without losing my strength.

I was thinking starchy veggies such as carrots and sweet potatoes/white potatoes, some rice with veggies mixed in…
I am also going to just do a three hour time limit, from 6-9 pm on Sundays. Trust me though, I can put it away, so getting a large meal in is no problem.

Any ideas for other clean starchy foods? I think if I can avoid the refined sugar I will have success on this diet, as I am disciplined the rest of the week.

That will work just fine providing your calories are low enough during the week. How long have you been on the diet?

[quote]bikinidestiny wrote:
Hi, I am planning on having my next carb-up be a clean one, as I don’t seem to be losing weight on the AD yet. Of course, eating a huge bag of trail mix with added reese’s pieces does not help :slight_smile: I am a 141 lb female and want to drop about 10lbs without losing my strength.

I was thinking starchy veggies such as carrots and sweet potatoes/white potatoes, some rice with veggies mixed in…
I am also going to just do a three hour time limit, from 6-9 pm on Sundays. Trust me though, I can put it away, so getting a large meal in is no problem.

Any ideas for other clean starchy foods? I think if I can avoid the refined sugar I will have success on this diet, as I am disciplined the rest of the week. [/quote]

The AD has some good science involved and does work HOWEVER — I do think the “pizza, beer, wings” etc on your carb up period is completely for marketing for appealing to the masses.

If people can know right around the corner they can eat pure shit, and still get results, that is an easy sell for a book.

However if you truly want the MOST from such dietary practices you would be wise to calculate you calories macros through the week to make sure progress is happening, then use good replenishing and re-fueling carbs to fill out on.

Sure it is not as fun, but neither is half-ass results.

You could always hire a coach who knows what they are doing …:slight_smile:

-Matt

have you read the book? cut out the trail mix, you only get 30 grams of carbs per day during the week. that all should be going to vegetables. on your carb up you should go with the starchy vegetables. reduce your calories by 500 for next week and see if you lose fat. if not, drop it another 500. 2538 cal is about your maintenance level so you may have to go below that to lose weight.

spaghetti squash with a good tomato sauce. mashed potatoes. sweet potato fries. just some recommendations for you. remember that you need to have about 60% carbs on your carb load day. thats about 1,500 calories of carbs for you. good luck packing that in 3 hours with clean carbs.

I’m doing about 1500-1800 cals during the week, 60% fat and 35% protein. I only eat the trail mix on the carb up day! During the week it’s a lot of eggs, beef, chicken wings, some cheese, and cream for my coffee. Leafy greens too.
I love eating, it’s one of my favorite hobbies. I think I can do the 1500 carb calories in three hours:)
Sweet potato fries sound divine.

[quote]bikinidestiny wrote:
I’m doing about 1500-1800 cals during the week, 60% fat and 35% protein. I only eat the trail mix on the carb up day! During the week it’s a lot of eggs, beef, chicken wings, some cheese, and cream for my coffee. Leafy greens too.
I love eating, it’s one of my favorite hobbies. I think I can do the 1500 carb calories in three hours:)
Sweet potato fries sound divine.
[/quote]

coat the sweet potato fries with olive oil. season with salt, pepper, cumin, chili powder, paprika and cayenne pepper. toss em on a baking sheet, cook in the oven at 425 for about 15 min, flip em and do another 10 or so minutes. holy shit they are amazing.

Sushi

[quote]bikinidestiny wrote:
I’m doing about 1500-1800 cals during the week, 60% fat and 35% protein. During the week it’s a lot of eggs, beef, chicken wings, some cheese, and cream for my coffee. Leafy greens too.
I love eating, it’s one of my favorite hobbies.
[/quote]
Clean/controlled-calorie carb up should help with fat loss. That being said your weekly calories might just be too high as well.

I think I’m going to do the clean carb-ups as a way to decrease calories. I am also going to ditch the peanut butter and cheese. These seem to be my achilles heel if I feel like binging. I’ll just substitute with olive oil or butter for my fats.
I don’t really think the calories are too high, I’m VERY active. Even so my maintenance calories can’t be that high-2538! That’s a lot of food. I lift 5 days a week and do cardio about 6, with two days of yoga.

Thanks for the sweet potato recipe Greg!
I’ve been on the diet for about 3 weeks. My body may need time to acclimate to low carb/ketosis.

the book has maintenance calories at BW x 18. maybe its less for women? at your weight, your BMR should be in the 1300-1500 calorie range. throw in your lifting, cardio and yoga and that easily could burn 1000 extra calories a day. at 1,800 calories per day you should be losing weight. you should evaluate everything you eat and make sure there are no hidden carbs that throw you out of ketosis during the week.

[quote]bikinidestiny wrote:
I think I’m going to do the clean carb-ups as a way to decrease calories. I am also going to ditch the peanut butter and cheese. These seem to be my achilles heel if I feel like binging. I’ll just substitute with olive oil or butter for my fats.
I don’t really think the calories are too high, I’m VERY active. Even so my maintenance calories can’t be that high-2538! That’s a lot of food. I lift 5 days a week and do cardio about 6, with two days of yoga.

Thanks for the sweet potato recipe Greg!
I’ve been on the diet for about 3 weeks. My body may need time to acclimate to low carb/ketosis. [/quote]

I would never have my fitness/figure/bikini clients on this type of keto diet, especially since active – sure way to plateau, and burnout metabolic rate.

I have found with experience with females that carbs are crucial for progress and avoiding metabolic shut down. I have seen too many “coaches” shove girls on cookie cutter “keto diets” and they get less than stellar results.

-Matt

Greg, I am seriously strict with carbs. However, it’s Wednesday already and I’m still not back into ketosis. I thought it would just take a couple days…
I am looking at this diet more as a lifestyle. I really like the food on it, and I feel better too-no crashes.
Incidentally, my lifts are still going up :slight_smile: At least that’s a plus!

if you are having trouble getting into ketosis, you may need to skip the carb up. something like the atkins induction where you consume 20 grams of carbs per day in the form of green vegetables and then eat fat and protein until satisfied. this will have a higher calorie content but will have a better chance of putting you into ketosis. the increase in calories may also boost your metabolism.

however, that being said, i think matt porter may be on to something. maybe this is not the right diet for you. there is no diet that is perfect for everybody. you might need some carbs. something like the hundred gram carb cure may work better for you. http://www.T-Nation.com/free_online_article/most_recent/one_hundred_gram_carb_cure
you may also want to check out intermittent fasting.

one more thing. when you start the anabolic diet you are supposed to eat at maintenance level for a few weeks. the book says approx 18 x body weight for calories. if you did not eat at 2500 calories for a few weeks you may have slowed down your metabolism. my gut feeling is that you need to increase your calories, get your metabolism kicking and then reduce your calories later on. the reduction of calories should happen slowly.

[quote]bikinidestiny wrote:
I think I’m going to do the clean carb-ups as a way to decrease calories. I am also going to ditch the peanut butter and cheese. These seem to be my achilles heel if I feel like binging. I’ll just substitute with olive oil or butter for my fats. [/quote]
IMO its better to ALLOW these kinds of foods and account for their calories rather than remove them. You need some mental relief when dieting and keeping some “bad foods” in should allow for more stricter adhence all round. Only my opinion of course, and one reason why I include Skittles in my current fatloss diet.

Skittles…ewe. Go for the Reeses’s!
I was actually doing a low carb Paleo for about a year and doing well but stalled out. I think my problem has been uninhibited peanut butter and cheese “snacks” the last couple days. If I don’t keep it in the house I won’t think about it, so I’m dropping all cheese except cream cheese.

I finally got into ketosis-it’s Wednesday night and carb-up was Sunday night. Does anyone else take this long? If I eat fewer carbs on Sunday, I’m assuming I will reach ketosis faster?

[quote]bikinidestiny wrote:
I finally got into ketosis-it’s Wednesday night and carb-up was Sunday night. Does anyone else take this long? If I eat fewer carbs on Sunday, I’m assuming I will reach ketosis faster?
[/quote]

Did you do the induction phase (12 days, less than 30g carbs, no carb up)?

Sounds like your food intake during the week is too high.

Aim for 10xBW

GJ

Yes, I did induction. I’m thinking I may space my carb-ups out further…like every 10 days first before I drop calories.

Being in ketosis does not really equate to results or fat loss…

The key is keeping insulin under control and controlling total calories. I actually did get into deep ketosis and I have done low carb approaches that did NOT leave me in ketosis and results always manifested given I controlled insulin and calories.

Bikini, how much have you progressed since following this approach? Weight changes? Have you stalled out? Are you taking any thermogenics? How much cardio are you doing? what type of cardio?

-matt

Matt, I got into ketosis late yesterday-finally. I have been watching my calories and keeping them around 1800. I want to see I can lose at this amount before I start reducing them. I got rid of the peanut butter and cheese a couple days ago, so it’s been easier to avoid temptation and going over calories. I am planning on having my next carb up on March 2nd. I figure I will give this another month and then modify if I need to spacing out the carb ups and making them clean.
My workouts are as follows:
Four days a week, lifting heavy followed by about 45 minutes of either stairmill or jogging. I do my main lifts bench, deadlift, press, and squats on different days followed by accessory lifts.
Two days a week I do yoga and spinning
One day a week off.
My supplements are:
Whey-once a day
ZMA
5-HTP
ALA
Chromium Picolinate
Vit D
Biotin
BCAA’s only when I remember to take it!
Evening Primrose Oil
Fish Oil
Melatonin-occasionally

I don’t do thermogenics as I have Hashimoto’s and they can affect the thyroid