For the most part (minus some straying for specific test/goals), I’ve been on the anabolic template for 6 or so years.
I’ve gained weight with it, cut with it, gained strength, etc.
I’ve experimented with different training and different strategies with the diet itself.
These are just some of my suggestions / findings (not perfect, won’t be best for everyone, etc):
1.) Play with the carb load. For the first few years I over did the carb ups. 48 hours was way to much… and depending on how you attack it… 24 hours is too long too. I’ve had great success with 4-24 hours. Now days I generally have one large carb meal a week and find that it’s enough. Take into consideration that I squat on Fridays before that carb meal and have no performance issues. I feel like once you’re fully adapted to this eating style you body will be more efficient at holding on to muscle glycogen… I’m no scientist though.
2.) Train how you want for your specific goals. I’ve done 5/3/1, GVT, BBB, and others with no issues. You’ll have to adjust your caloric intake and possibly the size of your carb up (maybe) for these different training routines. Now days I follow the 12 week program (on repeat) put out by Brian Alsruhe with a bunch of Strongman training mixed in. And the Rower. Last year I managed to hit all time PRs in the squat, bench, and DL (Still progressing after years on this diet).
3.) As someone above said, it’s a template… You will need to make it your own in some way. First place to start is with the carb loads in my opinion. Like I said mine is down to ~ 200g once a week and I feel great.
4.) If you don’t like one large carb load a week… Try 2 small carb meals. This was promoted by Rob Fagin in his book Natural Hormonal Enhancement… Good read there. As a side note, I’ve also experimented with eating “paleo/primal” in the AD frame work. It works too. No issues.
5.) The transition period of 10-14 days is 100% necessary, IMO. In reality, I think people can continue to “adapt” to this eating template for months. This differs from person to person.
6.) Steak > Chicken
7.) When you do bloodwork, I’d suggest to get the full test run that shows the full distribution of lipoprotiens. (i.e. small dense LDL is bad, large fluffy LDL… not so much). The basic lipid profile test calculate the LDL… and if your triglycerides are low the calculation will grossly overestimate the LDL… and your doctor will flip. I’d say as a whole doctors aren’t versed in nutrition.
Reading List (if your serious):
Protein Power - Eades
The Vegetarian Myth - Lierre Keith
The Paleo Solution - Robb Wolf
Why We Get Far - Gary Taubes
The Primal BluePrint - Mark Sission
Natural Hormone Enhancement - Rob Fagin
Fat Chance - Robert H. Lustig
A lot of this is my opinion… Just sharing,