T Nation

Help with Anabolic Diet

Hi guys,

First a bit of stats and history. Im 32, 179cm, 80 kg, i think about 9 % bf. I have been lifting for 3 yrs and not happy with my progress. Actually im pretty sure im a hardgainer.

In the last 9 mnth ive made more progress than in the previous 2 yrs of lfting. I attribute everything to Charles Poliquin diet and training style that ive been following. Following his diet principles i got to 82 kg and 8% bf (i got biosignature done and was instructed what to eat by poliquins practitioers). However, after that for the next 5 mnths i couldnt put a single gram of muscle on. Thats why i decided to increase callories and carbs and in a mnth (while doing gvt) i put 3 kg on, but everything was fat.

Now i want to try smth different. My goal is to shred to 6% bf and put some muscle on. I know many of you will say its not possible, but i actually did it before and it worked. Now im pretty keen to do anabolic diet. I am in my 8 day of high protein/high fat/less than 30 g carb diet.

I have a couple of questions and i would really appreciate you help. Since my bf is around say 9-10%, after 12 days of no carbs, should I do those 2 days of carb refeeding? Im kinda thinking, coz im still reasonably fat, maybe it should be better for me, maybe i would shred fat faster if i do only one carb meal on the weekend rather than 1-2 high carb days?

In next post ill put up my pic so you know approx what stage im at now.

Help would be greatly appreciated!

What I liked about the AD was how I got to know what worked for me by tweaking the re-feed. I tended to “spill over” at about 36 hours. I could tell by the bloat, water retention etc. You’re probably only talking about a handful of hours (longer or shorter) for most people. Use calipers and weigh yourself at the same time each week to gauge your progress. It’s the only practical way to assess loss of LBM or fat. Adjust from there.

[quote]pikehunter wrote:
What I liked about the AD was how I got to know what worked for me by tweaking the re-feed. I tended to “spill over” at about 36 hours. I could tell by the bloat, water retention etc. You’re probably only talking about a handful of hours (longer or shorter) for most people. Use calipers and weigh yourself at the same time each week to gauge your progress. It’s the only practical way to assess loss of LBM or fat. Adjust from there.[/quote]

Thanks for the repply!

So do you thino its not a bad idea to start with one carb meal a week and see how i go with that?

Also im not sure if i can eat limitless ammounts of green vegies. I eat a lot of them. I fill up my 2.75 L container with broccoli, cauliflower, cabbage, red cabbage, green beens and i eat like 2 of those containers a day. Would that be fine?

And the last question that worries me. Im not sure if im in the state of ketosis, coz at the beggining (first week) i ate quite a lot of red onion, one tomato a day, and at night id have 250g cottage cheese. Now i dont eat those foods anymore and i steel have 5 days of induction before refeed. I also weight lift 4 x a week (50-60min sessions) with 2hiit trainings a week. Do you think im in keto phase? I did feel week and weird in the first week.

Cheers!

Any thoughts about this anyone?

Im especially worried about my induction phase. In the first week i had maybe more onions and tomatoes than i should have. Should i still do carb day aftet 12 days or should i do another zero carb week to make sure my body made a metabolic shift?

I always tended to go overboard to make sure I had turned over. I would eat hardly any carbs for 7 straight days when beginning. I would only eat cheeses, meat, eggs etc. I would usually feel like crap for a couple of days (even get mild flu-like feeling), so I knew I had gotten there. Not the healthiest week, but it’s not that long a period.

I’m not sure what your goals are. Dr. D’s original book was geared towards bodybuilders so the 36-48 carb/calorie fest was vital to harness insulin and muscle growth/recovery. Bottom line is you need to monitor your scale weight and BF using calipers AT THE SAME TIME EACH WEEK. It’s the only way to get a relative gauge of your progress as you go. If fat loss is your goal then back off the length of the re-feed. Simple as that.

[quote]pikehunter wrote:
I always tended to go overboard to make sure I had turned over. I would eat hardly any carbs for 7 straight days when beginning. I would only eat cheeses, meat, eggs etc. I would usually feel like crap for a couple of days (even get mild flu-like feeling), so I knew I had gotten there. Not the healthiest week, but it’s not that long a period.

I’m not sure what your goals are. Dr. D’s original book was geared towards bodybuilders so the 36-48 carb/calorie fest was vital to harness insulin and muscle growth/recovery. Bottom line is you need to monitor your scale weight and BF using calipers AT THE SAME TIME EACH WEEK. It’s the only way to get a relative gauge of your progress as you go. If fat loss is your goal then back off the length of the re-feed. Simple as that.[/quote]

Okay, so i hope those onions and tomatoes didnt make much damage ciz i’ll do 13 days of low carbs. This week im ctually making sure i dont have more than 30 g carbs, but the first week i wasnt that cautious and i stupidly ate tomatoes and onions and cottage cheese.

How much carbs do you have on refeed days? I think im gonna start with 400 g carbs one day a week and see how i go from there.

[quote]pikehunter wrote:
I always tended to go overboard to make sure I had turned over. I would eat hardly any carbs for 7 straight days when beginning. I would only eat cheeses, meat, eggs etc. I would usually feel like crap for a couple of days (even get mild flu-like feeling), so I knew I had gotten there. Not the healthiest week, but it’s not that long a period.

I’m not sure what your goals are. Dr. D’s original book was geared towards bodybuilders so the 36-48 carb/calorie fest was vital to harness insulin and muscle growth/recovery. Bottom line is you need to monitor your scale weight and BF using calipers AT THE SAME TIME EACH WEEK. It’s the only way to get a relative gauge of your progress as you go. If fat loss is your goal then back off the length of the re-feed. Simple as that.[/quote]

And you say 7 low carb days… Isnt it 12 days actually?

I read somewhere that its not that important to go that low with carbs, since its not that important to be in ketosis in AD, any thoughts?

Thanks for your help.