Welcome to my Anabolic Diet log... I will be posting my daily food intake here, as well as progress pics, thoughts, and other related info.
The Goal
To get as big and strong as possible, while staying as lean as possible.
Current Stats
Height: 5'7"
Weight: 214lbs
BF%: ~9-10%
The proof will be in the pictures... these are from 7-13-08, 1 day before starting the Anabolic Diet. They will serve as my "before" pictures.
First day of food to follow...
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Thread: Hola Bola's Anabolic Diet Log
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07-15-2008, 12:52 PM #1
Hola Bola's Anabolic Diet Log
Audentis Fortuna Iuvat
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07-15-2008, 12:53 PM #2
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07-15-2008, 01:03 PM #3
**** bro -- seriously.
This should be an awesome log -- I used to follow your workout logs and they were always motivating....can't wait to see what comes of this.
Personal question -- you're natural correct?www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-15-2008, 01:09 PM #4
The Plan
I will be eating 6 meals a day, plus a PWO protein shake. At 214lbs, my maintenance calories are set at 3850 (214 x 18). At a 60/35/5 ratio of fat/protein/carbs, it comes out to roughly 255g fat, 335g protein, and no more than 50g carbs. Each meal will be as close to 42g fat and 56g protein as possible, with carbs as low as possible.
Day 1 - 7/14/08
Meal #1
4 large eggs
1/4 cup sunflower seeds
8oz 2% milk
2 tabs Uni-Liver
Totals = 40g fat, 43g protein, 16g carbs, 610 cals
Meal #2
8oz of ground beef, 80% lean
2.5 slices cheddar cheese
1 tbsp mustard
Totals = 61.5g fat, 51g protein, 0.5g carbs, 770 cals
Meal #3
3 Oscar Meyer hotdogs
2 slices cheddar cheese
1 tbsp mustard
1 scoop protein powder
Totals = 54.5g fat, 51.5g protein, 6g carbs, 795 cals
Meal #4
4oz Tilapia
1/2 cup peanuts
1/2 cup Edamame
1 tbsp butter
Totals = 48g fat, 48g protein, 14.5g carbs, 696 cals
Meal #5
6oz Chunk Light Tuna in Oil
2 cups mixed salad greens
3 tbsp Caesar Dressing
1 scoop protein powder
Totals = 44g fat, 67.5g protein, 6g carbs, 779 cals
Meal #6
8oz 2% Milk
1 scoop Milk & Egg protein powder
2 tbsp Naturally More Peanut Butter
1 ANIMAL Omega
2 tabs Uni-Liver
Totals = 23g fat, 45g protein, 15g carbs, 477 cals
Daily Totals = 271g fat, 306g protein, 58g carbs, 4127 cals
Thoughts: So far so good... I didn't quite hit my macro's, but I was pretty close. It was weird eating like this, and I could tell I was craving carbs by the end of the day. The milk helped curb my carb cravings, but since its so high in carbs I'm going to have to cut it down to a 4oz glass, probably just with my protein shakes. My total carbs were higher than they should be, so I'll be working on getting those a little lower as the week progresses. I drank a ton of water to help keep me full... the meals seemed like they were alot smaller than what I'm used to eating, but the good part was that I didn't feel bloated at all, even later in the evening. I had a pretty bad headache going, but after meal #6 it went away.Last edited by Hola Bola; 07-15-2008 at 01:14 PM.
Audentis Fortuna Iuvat
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07-15-2008, 01:12 PM #5
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07-15-2008, 01:20 PM #6
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07-15-2008, 01:25 PM #7
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07-15-2008, 01:25 PM #8
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07-15-2008, 01:26 PM #9
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07-15-2008, 01:30 PM #10
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07-15-2008, 01:40 PM #11
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07-15-2008, 01:45 PM #12
Thanks man.
Haha... trust me, the PB&J sandwiches will make an appearance during my carb-up days!
Good deal... if you have any questions feel free to ask... I should be able to find you the answer in the e-book.
Thanks... I hope I like it too!
Originally Posted by PacMan8Audentis Fortuna Iuvat
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07-15-2008, 01:47 PM #13
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07-15-2008, 01:49 PM #14
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07-15-2008, 01:55 PM #15
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07-15-2008, 01:58 PM #16
Looking forward to this log Hola Bola. Definitely subbed.
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07-15-2008, 02:00 PM #17
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07-15-2008, 02:01 PM #18
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07-15-2008, 02:06 PM #19
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07-15-2008, 02:08 PM #20
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07-15-2008, 02:09 PM #21
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07-15-2008, 02:13 PM #22
- Join Date: Feb 2005
- Location: Philadelphia, Pennsylvania, United States
- Age: 40
- Posts: 1,338
- Rep Power: 361
Any competitions in the future? You look built for either power lifting or bodybuilding? Hope the AD treats you well; looking forward to the progress. I have similar goals with the Keto approach; be as strong and as lean as possible without sacrificing mass.
Last edited by HighRevinSi; 07-15-2008 at 02:15 PM.
Bachelor and Master of Exercise Science at Miami University
Doctorate of Physical Therapy Student at Jefferson College of Health Professions
Stayin' Shredded is what I do
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07-15-2008, 02:25 PM #23
Yep, I'm focusing on eggs, meat, and cheese. I got a big tub of peanuts because they were cheap, but I might have to save them for my cheat days.
The idea is to force your body to get used to burning fat as the main fuel source, instead of carbs... once you do that it makes dieting much easier... your body is used to burning fat, and cutting carbs doesn't make your body go into starvation mode and burn muscle.
I looked for heavy cream at the store and couldn't find it... is it similar to half & half?
Thanks for the splenda/cocoa powder suggestion!
Pretty much, although I read somewhere that ketosis isn't the goal... its not mentioned at all in the e-book. I'll see if I can find the exact quote...
Originally Posted by HighRevinSiAudentis Fortuna Iuvat
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07-15-2008, 02:27 PM #24
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07-15-2008, 02:30 PM #25
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07-15-2008, 02:40 PM #26
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07-15-2008, 03:41 PM #27
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07-15-2008, 04:19 PM #28
- Join Date: Apr 2003
- Location: Seattle, Washington, United States
- Age: 58
- Posts: 30
- Rep Power: 0
Subbed. I've found this site to be useful for computing the macros on meals: http://www.nutritiondata.com/
You can load your "pantry" using items in their database and also add your own custom items. And you can create recipes from the items in your pantry.
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07-15-2008, 04:30 PM #29
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07-15-2008, 04:35 PM #30
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