slippin's Anabolic Diet cutting log

[slippin]

Hi everyone,

I know that some don't consider the AD a cyclical keto diet, but I do and for lack of a better place I'll be posting my log here. Today is day 13 on the diet, my first carb day.

2 weeks prior to beginning the AD I was carb cycling; 3 days @ < 50g CHO, 1 day @ 250g CHO. I figured this would ease the transition into eating < 30g CHO/day. Boy was I wrong. On days 4,5 and 6 I crashed HARD. I spent most of those days in a semi-dream state on the couch fantasizing about peanut butter chocolate chip brownies I almost gave up during that time but I'm glad I didn't, I feel a lot better now.

Just for grins I purchased keto sticks and tested myself first thing each morning. I've tested positive for ketones every morning since day 3.

Unfortunately I didn't take pictures the first day of the diet, but I did take some today which I'll be posting later. And the only measurement I took was my waist.

Starting Stats 12/31/07 Day 1
Age: 30
Height: 5'9"
Weight: 178.4 lbs (a lot of holiday water weight)
BF Percentage: ~12%
Waist: 32.5"

Goal
To hit 8-9% body fat by 2/28/08

Target macros for the AD are: 60% fat, 35% pro, 5% cho (<30g). I set my target calories at 2200, which are a little too low. I'll be raising my calories slightly next week. I use Fitday PC to track calories. Here's what my meals look like:

Meal 1
3 large whole eggs
1 cup spinach
1 oz shredded cheddar
2 oz 80/20 ground beef
1T butter
2 fish oil caps

Meal 2
2 large whole eggs
2 oz 80/20 ground beef
1 oz shredded cheddar
1 cup spinach

Meal 3
4 oz chicken breast
2T ground flax
2T mayo
1 cup brocolli

Meal 4
4 oz 80/20 ground beef
1 oz shredded cheddar
2T sour cream
2 cups romaine
1T ranch

Meal 5
1 scoop whey
2T heavy cream
2T flax
1T EVOO

Calories: 2281
Fat: 160g 62%
Cho: 35g - 19g fiber = 16g 4%
Pro: 167g 29%

I plan to report my weight and measurements every Saturday morning before starting my carb ups. I'll post todays pics and measurements when I get back from my depletion workout!

-slip

[L1FTHVY]

looks and sounds good to me

i like how you keep it simple..

personally, i'd lose the ground beef and maybe just throw in an extra egg for convenience

[slippin]

AD Cut - Day 13

Pictures



Stats
weight and measurements taken first thing in the morning

Age: 30
Height: 5'9"
Weight: 164.8 -13.6 lbs
BF Percentage: ??

Waist: 31.5" -1"
Bicep: 14.25", flexed 15.5"
Forearm: 12"
Chest: 37.25"
Quad: 22"
Calf: 14.5"

Even though it's not part of the AD, I did a low-weight, high-rep circuit depletion workout this morning. I was hoping to complete the circuit 3 times, but only made it through 2 before I felt as if I would throw up in the middle of the gym. Here's what I managed to do:

Squats: 165x18, 135x20
Flat Bench: 165x20, 165x18
Pull Ups: 16,10
Seated DB Shoulder Press: 40's x 16, 40's x 12
Leg Curl: 75x20, 75x16 (bad cramping on both sets)
DB Curls: 25x15,25x14
Tricep Pressdowns: 100x15,100x10
Calf Raises: 330x16,330x14

Today is my first high carb day! I will try a 36hr carb up this weekend and if I come out puffy I'll reduce it to 12hrs next weekend. My target macros for high carb days are: 60% CHO, 25% FAT and 15% PRO Here's my meal plan for the next 2 days:

MEAL 1
4 Kashi Whole Grain Waffles
1/2 cup Sugar Free Syrup
2 cups Honey Combs
2 cups Skim Milk

MEAL 2
1 cup dry Oats
2 oz Blueberries
1/4 cup Sugar Free Syrup

MEAL 3
1 cup dry Oats
2T Smuckers Natty PB

MEAL 4
1.5 cups sweet potatoes
1 cup brocolli

MEAL 5
1.5 cups sweet potatoes
1 cup brocolli

MEAL 6
2 slices whole wheat high fiber bread
2T Smuckers Natty PB
2T Smuckers Low Sugar Jelly

Breakdown
Figures taken from FitDay PC

Calories: 2591
FAT: 56g 19%
CHO: 439g (81g fiber) 58%
PRO: 104g 16%

After subtracting fiber it comes out to 2352 cals and 358g CHO, right on target. I left some room here to increase calories.

-slip

[slippin]

Originally Posted by modny

looks and sounds good to me

i like how you keep it simple..

personally, i'd lose the ground beef and maybe just throw in an extra egg for convenience

The ground beef is tossed in with the eggs, spinach and cheese. A ground beef omelet tastes awesome!

[L1FTHVY]

oh nice

check ur pm's

do u cook the ground beef form raw with the eggs?

[slippin]

Day 14

Yesterday's carb up didn't go to well. I was expecting to feel great and energized, but instead felt nauseous and tired. I also missed my 3rd meal of oats and blueberries due to the fact I just wasn't hungry. I don't understand why I wasn't hungry, I'm usually hungry all the time!

My morning weight was 167 lbs, only up 2.2 lbs from yesterday. I plan to put away around 3,000 calories today to make up for yesterday. May have to dirty it up a bit to hit that number.

On a positive note I noticed a lot of new vascularity last night, particularly in my quads, obliques and between my top 2 abs. A great indication my body fat is getting lower. Very nice!

Off to eat some Honeycombs!

-slip

[the woo]

subscribed AD is great even when bulking...good luck 2 you...great transformation man..

[slippin]

Originally Posted by the woo

subscribed AD is great even when bulking...good luck 2 you...great transformation man..

Thanks man.

Did you use the AD to cut?

-slip

[the woo]

I got more alot leaner on the AD just during the initial start up phase..am currently slow bulking and start Hyperdrol x2 and Mass FX stack tomorrow..the weight gain is slow but it appears to all be LBM with very minimal fat gain if any...its a great diet to get cut for sure..

[slippin]

Day 15

Finally got my body fat tested today, I've been trying to get an appointment with a trainer who does the most accurate skin folds around this area and he was able to squeeze me in before my workout. After getting the result I'm a little unsure how to proceed. More on that later.....

Yesterdays carb up was much better than Saturdays. My appetite was raging and I did end up eating a little dirty. I polished off half a box of Honeycombs and had 2 double chocolate muffins topped with a large helping of choc. chip ice cream But my weight was only 169.4 this morning, only holding 4.6 lbs of water from my carb up.

Todays Macros
Calories: 2366
FAT: 169g - 64%
CHO: 28g (14g fiber)
PRO: 171g - 30%

Todays workout was chest & biceps. The pump and vasculartiy were freakish looking. I was expecting to have a lot more energy after my carb up, but was let down a bit. My stamina just wasn't there. Here's how it went:

Flat Bench: 235x8, 235x6, 235x5
Incline DB: 75x8, 75x7, 75x5
DB Flyes: 55x8, 55x7
One Arm DB Preachers: 35x8, 35x8
Overhead Cable Curls: 70x8, 70x6
Alt. Incline Hammers: 30x8, 30x6

I know some of you may look at my workout and think "WTF, that's some low volume s***!". I guess compared to most workouts posted here it is, but it's what I've been doing since I started back in May and it's worked extremely well for me.

I also did 18 min. of HIIT to help with glycogen depletion.

Ok, back to my body fat. My goal with this diet is to get down to 8-9%, then continue on the AD with a higher caloric intake for a lean mass phase. Well my body fat came out to 9.2%.

Based on my pictures, do you think that's an accurate result?

-slip

[the woo]

Originally Posted by slippin

Day 15

Finally got my body fat tested today, I've been trying to get an appointment with a trainer who does the most accurate skin folds around this area and he was able to squeeze me in before my workout. After getting the result I'm a little unsure how to proceed. More on that later.....

Yesterdays carb up was much better than Saturdays. My appetite was raging and I did end up eating a little dirty. I polished off half a box of Honeycombs and had 2 double chocolate muffins topped with a large helping of choc. chip ice cream But my weight was only 169.4 this morning, only holding 4.6 lbs of water from my carb up.

Todays Macros
Calories: 2366
FAT: 169g - 64%
CHO: 28g (14g fiber)
PRO: 171g - 30%

Todays workout was chest & biceps. The pump and vasculartiy were freakish looking. I was expecting to have a lot more energy after my carb up, but was let down a bit. My stamina just wasn't there. Here's how it went:

Flat Bench: 235x8, 235x6, 235x5
Incline DB: 75x8, 75x7, 75x5
DB Flyes: 55x8, 55x7
One Arm DB Preachers: 35x8, 35x8
Overhead Cable Curls: 70x8, 70x6
Alt. Incline Hammers: 30x8, 30x6

I know some of you may look at my workout and think "WTF, that's some low volume s***!". I guess compared to most workouts posted here it is, but it's what I've been doing since I started back in May and it's worked extremely well for me.

I also did 18 min. of HIIT to help with glycogen depletion.

Ok, back to my body fat. My goal with this diet is to get down to 8-9%, then continue on the AD with a higher caloric intake for a lean mass phase. Well my body fat came out to 9.2%.

Based on my pictures, do you think that's an accurate result?

-slip

looks about right to me your definately in single digits..your workout volume is similar to mine if not more..i like to keep it simple and go heavy,but i work each muscle twice a week,pics in avatar are old gonna take some more in 4 weeks..

[FitzChivalry]

Subbed. You can be my guinea pig as I'm still relatively new to the Anabolic Diet. BF looks about right. Like stated above def. single digits.

[slippin]

Originally Posted by abramkline

Subbed. You can be my guinea pig as I'm still relatively new to the Anabolic Diet. BF looks about right. Like stated above def. single digits.

I'm still new to the diet myself, only day 16

[FitzChivalry]

Originally Posted by slippin

I'm still new to the diet myself, only day 16

That's still older than me, kind of. I'm switching over from a regular keto to this. We are about the same size so it's good to have someone to compare to.

[slippin]

This mornings weight was 168 lbs, lost 1.4 lbs of water from the weekend carb up.

Todays Macros
Calories: 2532
FAT: 183g - 65%
CHO: 32g -16g fiber = 16g net carbs
PRO: 180g - 30%

With my body fat being in the single digits now, I've decided to slowly increase my calories over the next few weeks until I'm eating around 500 cals above maintenance. I still expect to lean out a little bit more while ramping calories up, I'll only be adding about 250 cals/week.

I've decided to stay on the AD to gain lean mass for several reasons:

1. Spring and summer are just around the corner and I live at the beach. No sense in putting on a bunch of fat now.
2. I love what I can eat on this diet
3. I feel great most of the time eating like this. I don't have crazy blood sugar swings, I think more clearly and for some reason I'm more sociable.
4. Since my goal is to gain weight, I can have dirtier carb ups

So the new plan looks like this:

Week 1 - 1/14-1/20
Low carb day calories: 2500/day
High carb day calories: 2750/day

Week 2 - 1/21-1/27
Low carb day calories: 2750/day
High carb day calories: 3000/day

Week 3 - 1/28-2/3
Low carb day calories: 3000/day <---- My maintenance level
High carb day calories: 3250/day

Week 4 - 2/4-2/10
Low carb day calories: 3250/day
High carb day calories: 3500/day

Week 5 - 2/11-2/17
Low carb day calories: 3500/day
High carb day calories: 3750-4000/day

I'll continue on 3500 cals/day making adjustments as necessary until Apr 1st. Then I'll start to drop cals again to cut any fat I put on. With this plan it will take me 3 weeks to hit maintenance and in that time I *should* continue to lean out a bit more.

Today was leg day and I really wish I didn't do an HIIT session last night, I really felt it today. It couldn't match last weeks workout. My legs felt shaky just on the warmups.

Legs
Squats: 265x7, 285x5, 305x2 (got 4 last week, 2 with bad form today)
Leg Presses: 325x12,325x12
Leg Curls: 120x8,120x7,120x5
Stand. Calf Raise: 495x10,495x10,495x8
Hammer Strength Calf Press: 270x10,270x10,270x9

That's it for today....

-slip

[the woo]

Originally Posted by slippin

This mornings weight was 168 lbs, lost 1.4 lbs of water from the weekend carb up.

Todays Macros
Calories: 2532
FAT: 183g - 65%
CHO: 32g -16g fiber = 16g net carbs
PRO: 180g - 30%

With my body fat being in the single digits now, I've decided to slowly increase my calories over the next few weeks until I'm eating around 500 cals above maintenance. I still expect to lean out a little bit more while ramping calories up, I'll only be adding about 250 cals/week.

I've decided to stay on the AD to gain lean mass for several reasons:

1. Spring and summer are just around the corner and I live at the beach. No sense in putting on a bunch of fat now.
2. I love what I can eat on this diet
3. I feel great most of the time eating like this. I don't have crazy blood sugar swings, I think more clearly and for some reason I'm more sociable.
4. Since my goal is to gain weight, I can have dirtier carb ups

So the new plan looks like this:

Week 1 - 1/14-1/20
Low carb day calories: 2500/day
High carb day calories: 2750/day

Week 2 - 1/21-1/27
Low carb day calories: 2750/day
High carb day calories: 3000/day

Week 3 - 1/28-2/3
Low carb day calories: 3000/day <---- My maintenance level
High carb day calories: 3250/day

Week 4 - 2/4-2/10
Low carb day calories: 3250/day
High carb day calories: 3500/day

Week 5 - 2/11-2/17
Low carb day calories: 3500/day
High carb day calories: 3750-4000/day

I'll continue on 3500 cals/day making adjustments as necessary until Apr 1st. Then I'll start to drop cals again to cut any fat I put on. With this plan it will take me 3 weeks to hit maintenance and in that time I *should* continue to lean out a bit more.

Today was leg day and I really wish I didn't do an HIIT session last night, I really felt it today. It couldn't match last weeks workout. My legs felt shaky just on the warmups.

Legs
Squats: 265x7, 285x5, 305x2 (got 4 last week, 2 with bad form today)
Leg Presses: 325x12,325x12
Leg Curls: 120x8,120x7,120x5
Stand. Calf Raise: 495x10,495x10,495x8
Hammer Strength Calf Press: 270x10,270x10,270x9

That's it for today....

-slip

New plan looks great..about being more sociable i noticed that aswell think its because on weekends you can have some beer and if your out having a meal you can pick anything you want from a menu without worrying about it...back in my high carb days if i ever had a "dirty" weekend i would noticably add a little fat,not any more.its amazing what i can get away with on weekends on this diet..

[FitzChivalry]

You've got some hefty lifts for having been dieting for a bit.

[slippin]

Originally Posted by abramkline

You've got some hefty lifts for having been dieting for a bit.

I think my lifts suck, lol. I've been stuck dicking around with the same weight for like 4 weeks now. It's gotten a little worse since starting the AD, I think I may be starting to lose strength. I hope it's just stamina like everyone says, it just seems I fail with out warning a lot now....

-slip

[slippin]

Day 17

Weighed in at 165.4 lbs this morning, down 2.6 lbs from yesterday. I'm only weighing 0.6 lbs more than my pre-carb up weight.

Todays Macros
Calories: 2545
FAT: 188g - 66%
CHO: 24g - 6g fiber = 18g net carbs
PRO: 174g - 28%

Today was my off day from weights but I did a light 30 min on the elliptical.

-slip

[Lothur]

Originally Posted by slippin

I think my lifts suck, lol. I've been stuck dicking around with the same weight for like 4 weeks now. It's gotten a little worse since starting the AD, I think I may be starting to lose strength. I hope it's just stamina like everyone says, it just seems I fail with out warning a lot now....

-slip

You're only on Day 17 man... wait until two-three months in. I've never been able to do pullups before and now 25lbs added on feels like nothing! And I've gained weight. AD was a great choice.

[nwskier]

nice log- subscribed.

[slippin]

Day 18

Weighed in at 165 lbs this morning, basically back down to my pre-carb up weight (a 0.2 lbs difference).

The last 2 days I've noticed a little more separation in my shoulders/arms and spotted new vascularity on the insides of both biceps. My abs also look a little tighter. Maybe I'm just drying out a little more or maybe it's just my imagination, but I'll take some more pics Sat morning and compare them to last weeks.

Today was back day, my favorite workout of the week. I decided to make a few changes. I replaced 1 arm db rows with bent over rows and decided to do dead lifts every other week, they are wiping me out too much right now to do weekly.

Back & Traps
Weighted Pull-ups: 40x8,40x7,40x5
Bent Over Rows: 170x8,170x7,170x5
Seated Cable Rows: 160x8,160x8,160x6
BB Shrugs: 210x8,210x8,210x8
DB Shrugs: 80x12, 80x10

Diets in check, haven't really been craving carbs this week. I think I had a mini crash on Tuesday that lasted about 6 hours. Nothing like the crash I experienced during the 12 day induction period though. Thank god. My breath has had that fruity taste/smell since yesterday, so I'm assuming I'm in ketosis.

Todays Macros
Calories: 2617
FAT: 192g - 66%
CHO: 30g - 11g fiber = 19g net carbs
PRO: 179g - 28%

That's all for today!

-slip

[nwskier]

Originally Posted by slippin

Day 18

decided to do dead lifts every other week, they are wiping me out too much right now to do weekly.

Ha ha- deads are probably the one exercise that exhausts me the most. I thought heavy squat days would make me wanna puke...until I started upping weight on the deads! Intense for sure.

Hey- on a side note, in the pic forum bb.com is looking for transformations to be in an advertisement. You should enter cause I think you'd have a good chance of placing high. Should be a thread somewhere in the post your pics forum.

[slippin]

Weighed 164.8 lbs this morning, pre-carb up weight. Even though I'm weighing the same I think I look a bit leaner.

My weight may be a little off tomorrow, I ate a bag of pork rinds with meal 2 to get my sodium up. I've been cramping a lot lately and feeling fatigued. Fitday shows me getting 2100mg of sodium and 2300mg potassium. With all the sweating and the diuretic effect of the AD I don't think I'm getting enough salt.

It's official, I'm getting weaker. Today's workout was bad. I had to drop weight on my db shoulder presses, couldn't match last weeks workout. Could be that I'm really depleted. Here's how it went:

Shoulders and Tris
Seated DB Press: 75x6,70x8,70x6
Seated DB Lateral Raises: 25x8,25x7,25x6
Bentover Rear Delt Raises: 20x8,20x8,20x7
Close Grip Bench: 185x10,185x9,185x9
Weighted Dips: 50x12,50x10,50x9

My calories will be a little higher today due to the pork rinds, but I'm fine with that. I'm looking forward to this weekends carb up. I have a loose plan, probably try to hit 600g carbs tomorrow, mostly high GI and 300g Sunday, low GI.

Todays Macros
Calories: 2928
FAT: 210g - 64%
CHO: 30g - 11g fiber = 19g net carbs
PRO: 214 - 30%

-slip

[nwskier]

Originally Posted by slippin

It's official, I'm getting weaker. Today's workout was bad. I had to drop weight on my db shoulder presses, couldn't match last weeks workout. Could be that I'm really depleted. Here's how it went:

Shoulders and Tris
Seated DB Press: 75x6,70x8,70x6

Slip- how much did you drop from last week?
I'm guessing on BB you're sets would be around 175-180?

Are you taking any NO supps before your workout? Perhaps tweaking the diet just a tad prior to the workout might help (or change it up and see how it goes between a different set of meals?)

[the woo]

http://stronglifts.com/how-to-mix-th...your-training/

says to avoid HIIT it will empty your carb stores fast probably why your feeling weak

[abar]

A suggestion Lyle McDonald has for people on very low carb intakes, to help with workout intensity, is to just take a very small amount of glucose beforehand, along the lines of 5g. Maybe try that out?

[slippin]

Originally Posted by northback

Slip- how much did you drop from last week?
I'm guessing on BB you're sets would be around 175-180?

Are you taking any NO supps before your workout? Perhaps tweaking the diet just a tad prior to the workout might help (or change it up and see how it goes between a different set of meals?)

Last week I did 75lb DBs for 3 sets of 8. I haven't done BB since Nov, but then I was doing 165-175.

The only supps I take are creatine, whey, flax and fish oil. I need to look into something to help me through my workouts.

Originally Posted by the woo

http://stronglifts.com/how-to-mix-th...your-training/

says to avoid HIIT it will empty your carb stores fast probably why your feeling weak

Yeah, I shot myself in the foot by doing the HIIT session Mon. night. Btw, that's a great site, got me interested in the AD in the first place. I think the author of that blog has recently come off the AD though.

Originally Posted by abar

A suggestion Lyle McDonald has for people on very low carb intakes, to help with workout intensity, is to just take a very small amount of glucose beforehand, along the lines of 5g. Maybe try that out?

Seems kinda low to do much good. Where did you see this? I've been re-reading his book The Ketogenic Diet and haven't seen anything like that.

I've got some weird things to report today with regard to weight and measurements. Also be posting up this weeks pics.

-slip

[the woo]

ive been doing the midweek carb up,1000kcal in 1 hour on wednesday morning although iv been on the diet for a while now it isnt recommended until at least 3 months on the diet..no trouble with strenght at all in fact im getting stronger everyweek,and gradually bigger

[the woo]

good weird things or bad weird things??