Practical Application of the Anabolic Diet
From: Bois
Subject: Nutrition
Date/Time 2008-01-04 16:53:12
Remote IP: 68.119.88.108
Message
Yep, just start the 12 day low carb (then your 2 carb up days), and after that continue with the 5 day low carb 2day high carb sequence indefinitely. Dont worry about measuring anything out, just do it by sight - keeping it below 30g carbs on weekdays and loading on the weekend is fine. I've never heard of anyone actually measuring the stuff out. Since you're not going to compete, just use the stages as a guidline if you want to gain mass, cut, or stay where you're at.
In other words, eat more when you want to gain weight and cut fat & cals when you want to shred off the BF. Just eat a moderate amount when you're not doing either. You'll figure out how much your body needs to do each after a few weeks.
Doing the Bear with any diet is fine, but if you want to put on mass you've got to eat. This diet is no different - just eat more low carb stuff to get the cals in. If you dont, you just wont put on any weight.
You might find it easier to set a weekly calorie goal rather than a daily one. If your goal is 21,000 cal's per week (3,000/day), you might want to try to get 2-2,500 on the weekdays and 4,000/day on the weekend (easier to get lots of calories when your carb up). Since your not counting cal's, this would mean just eating a normal amount or slightly more on weekdays, and downing everything in sight (try to make it clean carbs, not all twinkies and ice cream!) on saturday and sunday.
All green leafy vegetables are fine. Some people count the carbs in them, others dont. It's up to you. Other vegetables you'll have to look at one by one. Fruits that are good are blueberries, rasberries, watermelon, and strawberries. I'm sure there are more but thats all i can think of off the top of my head. Below is a link with 101 foods to eat on the diet, including veggies:
http://stronglifts.com/101-foods-to-eat-on-the-anabolic-diet/
While on the diet i took a calcium and multivitamin supp. Nothing special just the usual stuff you find. For fiber i took Benefiber and it did the trick. Some guys take other supplements too, for more info on this go to the T-nation forums and look under "diet" for "My Experience on the Anabolic Diet". This is a several hundred page on-going thread about everything you need to know about the diet. The first few pages in you should be able to find stuff about what supplements people recommend.
As for other general tips, just keep the carb ups clean. Eat alot of fruit, whole grains, and milk. If you take a protein supp (I like EAS as it only has 3g carbs) you can add some heavy cream in it for some extra cals. Fish oil and flaxseed oil are also good post workout and as all-around supps. I ended up making my own protein bars to get extra calories in. They tasted pretty good but for the life of me i can't find the recipe or i'd send it to you.
jmo
kyle
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