T Nation

Starting Anabolic Diet, Questions

Me likey red meats. With this in mind, and the fact that the leaner cuts of meat are more expensive, I decided to start on the Anabolic Diet.

I did some rough calculations using a nifty formula and some spreadsheets for my training and non-training day calories, and here’s what I came up with:

Normal Days: 2500 cals, 250g Pro, 167g Fat, 25g Carb
Training Days: 2800 cals, 280g Pro, 187g Fat, 25g Carb
Carb Days: 2500 cals, 94g Pro, 70g Fat, 375g Carb

For workouts over the weekend, I’m going to just follow the normal Carb Days guidelines, instead of bumping up the calories since I work out in the mornings.

That’s the plan, although the calorie load just seems high to me right now. I’m currently about 220lbs, 26%bf. If I don’t lose a pound but drop some of those percentage points I’ll be a happy man, which is another reason why I thought about switching to an anabolic diet. Might I be better off starting with using my LBM for calorie calculations since I’m starting off with a higher-than-usual BF?

As far as weekly activity goes, I live about a mile away from my classes and I walk, so I generally get 2-4 miles of walking per day just from that. I train karate/MMA 3x per week, and hit the gym 3-4x per week depending on course-work.

Regarding foods/supps… Basically I can write off things like broccoli, spinach, lettuce, and other leafy, fibrous vegetables and not even count them due to fiber content and extremely low calorie count? For foods that have, say, 15 carbs but 9g of fiber, do I count the full calories but only the net carbs (carbs-fiber)? I’m already on Flameout and FA3 and had previously been taking Alpha Male. Would Alpha Male be better added later on since this whole diet is based around testosterone production? Are there any other vitamins I need to especially add in (I’ve heard some people arguing for magnesium supps)?

Thanks in advance for any advice.

EDIT: Based on the advice of others, I changed my cals/macros. The “current” plan is above, and these are the original numbers I used (for reference):

Normal Days: 3400 cals, 340g Pro, 227g Fat, 25g Carb
Training Days: 3800 cals, 380g Pro, 253g Fat, 25g Carb
Carb Days: 3400 cals, 128g Pro, 94g Fat, 510g Carb

Eggs and Italian Sausage for breakfast? Don’t mind if I do!

Picked up soooo much cheap meat at the grocery store yesterday… Chicken thighs for almost $1.20 per lb, $2/lb flank steaks, and $2.50/lb Italian Sausage… I think I got something close to 30lbs of meat…

I like this diet already!

Honestly, samdan, your calories seem WAY too high based on 26% body fat.

[quote]Mark74 wrote:
Honestly, samdan, your calories seem WAY too high based on 26% body fat.[/quote]

That’s why I asked… I was wondering if basing my cals off LEAN body mass vs BW was a better strategy.

Hoping someone knowledgeable will chime in soon.

[quote]Mark74 wrote:
Honestly, samdan, your calories seem WAY too high based on 26% body fat.[/quote]

By 1000 calories or so I would say.

Well then, unless someone says otherwise, I’m going to use my LBM for cal calculations which, going through the calculations again, will drop my calories by about 900.

Here’s what I’m looking at now:

Normal Days: 2500 cals, 250g Pro, 167g Fat, 25g Carb
Training Days: 2800 cals, 280g Pro, 187g Fat, 25g Carb
Carb Days: 2500 cals, 94g Pro, 70g Fat, 375g Carb

I’m gonna update the original post with these numbers (but keep the old numbers up for reference).

Thanks for the input, more is always appreciated.

[quote]samdan wrote:
Well then, unless someone says otherwise, I’m going to use my LBM for cal calculations which, going through the calculations again, will drop my calories by about 900.

Here’s what I’m looking at now:

Normal Days: 2500 cals, 250g Pro, 167g Fat, 25g Carb
Training Days: 2800 cals, 280g Pro, 187g Fat, 25g Carb
Carb Days: 2500 cals, 94g Pro, 70g Fat, 375g Carb

I’m gonna update the original post with these numbers (but keep the old numbers up for reference).

Thanks for the input, more is always appreciated.[/quote]

Just as a point of reference… I was 214lbs this morning and my body fat is under 5%. Granted I’m still dieting for a competition, but my daily calories are roughly 2,500 on training days and 2,200 on non-training days.