anabolic diet

[jess_74]

I am thinking about starting the 'anabolic diet' and was wondering if anyone has tried it before? If so, how did it go...?

[sunshinekisses]

i loved the anabolic diet. after eating low fat for a while, i have to admitt it did take some getting used to eating higher fat. but food tasted soooo much better it was also nice that it was set up so you could/did eat higher carb on the weekend. it worked really well with my lifestyle.

its not magic though. calories in vs calories out still matter.

set up with a good training program though, you can see some good partitioning during your carby weekends(i know i did)

[jess_74]

Hey thanks for the reply. That's great to know, but just one other thing, the calories seem so high like 15 to 18x your weight in pounds... Did you follow this guide or keep within your normal daily limits?

[getmovin78]

Originally Posted by jess_74

Hey thanks for the reply. That's great to know, but just one other thing, the calories seem so high like 15 to 18x your weight in pounds... Did you follow this guide or keep within your normal daily limits?

Here is an article about carb cycling. I am doing it now myself, and the refeeds are not as extreme as Sunshine mentions......but its working beautifully and it really works with diet compliance. But you should be at least 21% bodyfat when you start.

http://www.precisionnutrition.com/al...t-carb-cycling


Edit: ok so i just realized that this article is only for PN members only. Sorry......anyway, if you want more detail about what Im doing, PM me.

[sunshinekisses]

Originally Posted by getmovin78

Here is an article about carb cycling. I am doing it now myself, and the refeeds are not as extreme as Sunshine mentions......but its working beautifully and it really works with diet compliance. But you should be at least 21% bodyfat when you start.

http://www.precisionnutrition.com/al...t-carb-cycling


Edit: ok so i just realized that this article is only for PN members only. Sorry......anyway, if you want more detail about what Im doing, PM me.

sorry, i don't recall mentioning an extreme refeed

as per the 15-18xBW,
no, i did not follow that guideline. what i did was used 11-12xBW for my "weekdays" and 14-16Xbw for my weekends.
weekdays i kept protein at 1-1.5g/lb LBM, and fat at around 0.4-0.5g/lb BW, carbs at or lower than 50g
weekends, i lowered fat, kept protein at a minimum of 1g/lb LBM, and increased carbs to 1-2g/lb LBM.

there were no extreme refeeds, just got to eat more carbs on the weekends.

[getmovin78]

Originally Posted by sunshinekisses

sorry, i don't recall mentioning an extreme refeed

sorry, my mistake.

[getmovin78]

The Zig-Zag Approach In Action

To Increase Total bodyweight By Losing Fat And Gaining Muscle:

• For 4 to 5 days each week (including your training days), add two calories per pound of lean bodyweight to your normal daily caloric intake. Spread these added calories among five meals per day. For example, a 170-pound person who is around 12% body fat should add approximately 300 calories per day to his or her diet. Over five meals, that equals a 60-calorie increase per meal on the average. Then, on the remaining 2 to 3 days each week (including off-days or light training days), reduce your caloric intake by two calories per pound of lean bodyweight. Reduce each of your five meals per day according to rules above. For example, a 170-pound person who is around 12% body fat should subtract approximately 300 calories per day from his or her diet; over five meals, that equals a 60-calorie decrease per meal on the average. Do not forget to adjust your calories upward monthly to reflect the new caloric needs of your increased muscle mass.

To Decrease Total bodyweight By Losing Fat And Gaining Muscle:

• For 4 to 5 days each week (especially on off-days and light-training days), reduce your caloric intake by two calories per pound of lean bodyweight as described above. Then, on the remaining 2 to 3 days each week (including heavy-training days), add two calories per pound of lean bodyweight to your normal daily caloric intake. Do not forget to adjust your calories upward monthly to reflect the new caloric needs of your increased muscle mass.

To Stay The Same Total bodyweight But Lose Fat And Gain Muscle:

• For 3 to 4 days each week, especially on off-days or light-training days, reduce your caloric intake, and increase your caloric intake for the other 3 or 4 days each week (especially on heavy training days) by two calories per pound of lean bodyweight as described above. Do not forget to adjust your calories upward monthly to reflect the new caloric needs of your increased muscle mass.