Carb up for the anabolic diet questions??

[kebir]

Hey i'm starting the Anabolic diet/solution on Monday at around 1700 caloroies

5 7.. 150lb.. 15percent bf..

What i'm wondering about is the carb up.. i'm really carb sensistive so i've decided to limit it to one day.. Should I just eat everything in site in under 4 hours like a Mcdonalds supersized meal, mcflurry etc.. or what? How can i actually enjoy this carb up

[standard]

All of the veterans of the diet recommend "good" carbs on your carb up weekend, oats and all that hogwash. And it's a good idea, but they also acknowledge that the first carb up is a time to have fun. You can and should eat whatever you want (inside what you want your calorie limit to be, of course), and have fun with it. And after you have the fun and after waking up from your Blizzard coma, you'll be ready to run it differently next weekend without any reservation.

Some suggestions that have been given to soften the blow is to eat a yam before you eat cookies. Having some good carbs before the bad carbs has helped some people have a "smoother" weekend rather than crazy bursts of energy followed by crazy crashes. And I also read something about drinking lemon water while you're eating for good results but I don't remember any of the specifics behind that.

[kebir]

You think it's ok to exceed the calorie intake??

Have 1 mcdonalds meal (big mac, fries with mcflurry) which totals around 1500 cals... in and by itself.. what should I do the rest of the day? starve myself? Or can I keep going?

[xtrell]

The carb-up: an excuse to go ALL out. Especially with the Anabolic Diet.

[standard]

Most people raise their calorie limit on their carb up (it's so much easier to get calories with carbs) and it's up to you how out of hand you want to take it. Definitely don't starve yourself.

[abar]

Just because you call it the Anabolic Diet doesn't mean you "get to" eat a bunch of fat on your carb load. Keep fats as low as you can, eat tons of carbs, and eat adequate protein. McDonald's isn't a great choice.

Also, if you try to eat all of your allotted carbs in under 4 hours, you won't achieve much. The rate of glycogen storage just won't keep up to the amount you are eating. I mean, this is straight out of The Ketogenic Diet,

The rate limiting step in glycogen resynthesis appears to be activity of the enzymes
involved in glycogen synthesis (1). Regardless of carbohydrate intake, there is a maximal
amount of glycogen which can be synthesized in a given amount of time, meaning that
consuming all the necessary carbohydrates in a 4 hour time span, with the goal of returning to
ketogenic eating that much sooner, will not work. Only when the proper amount of
carbohydrates is consumed over a sufficient period of time, can glycogen compensation and/or
supercompensation occur.

You'll want to space that carb load out over about 24 hours to achieve what you want.

[brah_of_iron]

Just because you call it the Anabolic Diet doesn't mean you "get to" eat a bunch of fat on your carb load. Keep fats as low as you can, eat tons of carbs, and eat adequate protein. McDonald's isn't a great choice.

Also, if you try to eat all of your allotted carbs in under 4 hours, you won't achieve much. The rate of glycogen storage just won't keep up to the amount you are eating. I mean, this is straight out of The Ketogenic Diet,

You'll want to space that carb load out over about 24 hours to achieve what you want.

It's not 'getting to'. Dr. DiPasquale says to keep fat at around 30% for the carb up, he doesn't do it exactly like a typical keto diet, and he has his reasons. But not every low carb diet has the same guide lines, so that's not really good advice you're giving him.

Anyways, to the OP: Just eat over the whole day, not just in a 4 hour period. You'll have to experiment to see what you like best. And I don't know what your goals are, but I'm bulking and stick to a 75/25 clean carbs/dirty split on my carb ups. However the past 2 carb ups I don't think I've eaten anything dirty anyways because I'm not craving anything, aside from a few pieces of licorice last week at a movie.

Good luck, hope you enjoy the diet.

[abar]

Ok, so can you give me reasons to keep your fat high on a carb load? Otherwise you are just appealing to authority.

[brah_of_iron]

Ok, so can you give me reasons to keep your fat high on a carb load? Otherwise you are just appealing to authority.

I can give you DiPasquale's reasonings, and those reasons are what matter in this case as the OP has chosen the Anabolic Diet, which is DiPasquale's.

Basically he aims to control the insulin spike, as well as providing your fat adapted body with proper fuel while it uses the carbs to refill your muscles, so the body does not start using carbs for fuel.

Edit: And I really don't want to start an argument of it

[abar]

Basically he aims to control the insulin spike

This doesn't make sense as you wrote it. I would think one would want insulin to be high, as you are eating a large amount of carbohydrates, and insulin is slamming the sugar into your muscles. I wouldn't think you want to limit it.

as well as providing your fat adapted body with proper fuel while it uses the carbs to refill your muscles

Um, why not let your body continue using fat for fuel while it fills glycogen stores... but let it use bodyfat, not dietary fat.

so the body does not start using carbs for fuel.

I'll let the reference to Lyle McDonald, The Ketogenic Diet, page 135, below respond to this.

In a study which looked surprisingly like a CKD, subjects consumed a low-carb, high fat
(but non-ketogenic) diet for 5 days and depleted muscle glycogen with exercise (22). Subjects
were then given a total 500 grams of carbohydrate in three divided meals. During the first 24
hours, despite the high calorie (and carb) intake, there was a negative fat balance of 88 grams.
This suggests that when muscle glycogen is depleted, incoming carbohydrates are used
preferentially to refill glycogen stores, and fat continues to be used for energy production.
Additionally, the excess carbohydrates which were not stored as glycogen were used for
energy (22). In general, the synthesis of fat from glycogen (referred to as de novo lipogenesis) in
the short term is fairly small (23,24). During carbohydrate overfeeding, there is a decrease in fat
use for energy. Most fat gain occurring during high carbohydrate overfeeding is from storage of
excessive fat intake (25). Therefore, as long as fat intake is kept relatively low (below 88 grams)
during the carb-up phase of the CKD, there should be minimal fat regain.

[gfundaro]

I can give you firsthand experience on Keto and Anabolic Style carbups, cause I did them both many times.

On Keto Style carbups, you keep fats very low. I'd eat something like 450 g carbs, 90 g protein, and 30 g carbs (from what I remember, it's only once a month now lol). I don't bloat too much, I feel really full, not too many gastric problems.

On Anabolic Style, I eat higher fat, and I was a little looser with my macros. I noticed increased tummy problems, and I seemed to put on more fat after a month of this versus Keto ones. However, I did also put on mass and my lifts were really good.

[brah_of_iron]

The main purpose of the Anabolic Diet is to bulk, it was not made to be a cutting diet. So putting on fat was not an issue, putting on mass was.

DiPasquale and Mcdonald had very conflicting views when it came to low carb diets, but that's another discussion.

Let's just say Lyle's word is not God's when it comes to low carb.

[abar]

The main purpose of the Anabolic Diet is to bulk, it was not made to be a cutting diet. So putting on fat was not an issue, putting on mass was.

I did not know that the Anabolic Diet was a bulking diet, I haven't read the book, just read a lot of what people have done with it, and some reviews. It wasn't made to be a cutting diet? That's news to me.

DiPasquale and Mcdonald had very conflicting views when it came to low carb diets, but that's another discussion.

A different discussion? It seems like it's what the discussion was about already...

Let's just say Lyle's word is not God's when it comes to low carb.

LOL... uh, ok.

[carbotoo]

You think it's ok to exceed the calorie intake?

Yeah, by about 10%

[bart452]

if read the book metabolic diet and its primaraly designed for two reasons:

lower body fat while getting more tone. In my understanding thats not exactly a bulk but more like a recomp/cut

bart

[brah_of_iron]

if read the book metabolic diet and its primaraly designed for two reasons:

lower body fat while getting more tone. In my understanding thats not exactly a bulk but more like a recomp/cut

bart

Yes but the Metabolic Diet was designed to be friendly for the general public, and the general public does not want to bulk up. The Anabolic Diet was made specifically for bulking.

[isobutane]

i just couldn't eat enough today. it was supposed to be my first carb up.
i've crammed down a sweet potato the size of my fist, a bowl of fruit&fibre w/soy milk, half serving of quinoa, slice of pizza and a mini donought :/
i was looking forward to lots of branloaf and mashed potato, but it's made me SO groggy

[abar]

Fiber is filling. If you aren't able to get in enough carbs, eat less fiber and fat.