Hola Bola's Anabolic Diet Log

[Hola Bola]

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...

[gainmusclefast]

subbed!

[MarkVI]

**** 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?

[Hola Bola]

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.

[RU4A69]

Good luck w/ this bro.

Have you tried a diet like this before?

[Hola Bola]

subbed!

Good deal... it will be interesting to see how this diet works for me.

**** 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?

Thanks for following along.

I just finished a cycle of Propadrol, a mild PH, so no, I'm not natural anymore.

Good luck w/ this bro.

Have you tried a diet like this before?

Nope... this will be the first time I've ever restricted my carbs.

[Dave P]

G'luck pimp

[RIKTER]

Whoa..no PB&J sammiches! Son, you aint gonna make it

I luv my pasta to much to try this..although it will be interesting to see how this works for you..of course, what youve been doing seems to be working, ahh, i guess ok for ya..

and of course, subbed.

[B Con]

subbed very interested in this diet... read as much as I could on that site the other day

[daYDreAmErX]

Subbed. Followed the AD last year and I loved it.

Good luck !

[PaC-mAn8]

In!

Hola..carbs are supposed to be <30 g.

[Hola Bola]

G'luck pimp

Thanks man.

Whoa..no PB&J sammiches! Son, you aint gonna make it

I luv my pasta to much to try this..although it will be interesting to see how this works for you..of course, what youve been doing seems to be working, ahh, i guess ok for ya..

and of course, subbed.

Haha... trust me, the PB&J sandwiches will make an appearance during my carb-up days!

subbed very interested in this diet... read as much as I could on that site the other day

Good deal... if you have any questions feel free to ask... I should be able to find you the answer in the e-book.

Subbed. Followed the AD last year and I loved it.

Good luck !

Thanks... I hope I like it too!

In!

Hola..carbs are supposed to be <30 g.

I've read different things... supposably some guys can get away with up to 60g a day. Day 1 was a little higher than I wanted it to be... I should be at 39g today... thats about as low as I can get it though.

[PaC-mAn8]

I've heard 30-40 is the goal.

[Hola Bola]

I've heard 30-40 is the goal.

Well I'll hit that today, so no worries.

[PaC-mAn8]

Well I'll hit that today, so no worries.

Good. I just wanted to make sure you're body gets into ketosis.

[SportPharmaRep]

Looking forward to this log Hola Bola. Definitely subbed.

[Hola Bola]

Good. I just wanted to make sure you're body gets into ketosis.

Yeah, I should be fine... the two things that hurt my carb count on day 1 was the milk and peanuts... I'm going to tone both of those down a bit. Going from 72oz of milk a day to 12oz a day kinda sucks, lol... I can't wait for my first carb up day!

[PaC-mAn8]

Yeah, I should be fine... the two things that hurt my carb count on day 1 was the milk and peanuts... I'm going to tone both of those down a bit. Going from 72oz of milk a day to 12oz a day kinda sucks, lol... I can't wait for my first carb up day!

LMAO...

yeah milk is always a bummer.

But eggs,meat,cheese,almonds..etc. is the main focus in this diet. I'm sure you already know this.

Just gotta be consistent with it..because week one/two are the hardest

[italianplaya30]

subbed for sure!

why is this diet so low on carbs though....whats the reasoning behind that?

[daYDreAmErX]

Yeah, I should be fine... the two things that hurt my carb count on day 1 was the milk and peanuts... I'm going to tone both of those down a bit. Going from 72oz of milk a day to 12oz a day kinda sucks, lol... I can't wait for my first carb up day!

Heavy cream would do the trick for ya

I used to do heavy cream + cocoa powder + splenda if I needed something sweet.

[PaC-mAn8]

subbed for sure!

why is this diet so low on carbs though....whats the reasoning behind that?

Get the body to hit ketosis. It makes ketones (fat) take over as the primary source of energy. In that, fats eaten are burned off..leading to solid results.

[HighRevinSi]

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.

[Hola Bola]

LMAO...

yeah milk is always a bummer.

But eggs,meat,cheese,almonds..etc. is the main focus in this diet. I'm sure you already know this.

Just gotta be consistent with it..because week one/two are the hardest

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.

subbed for sure!

why is this diet so low on carbs though....whats the reasoning behind that?

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.

Heavy cream would do the trick for ya

I used to do heavy cream + cocoa powder + splenda if I needed something sweet.

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!

Get the body to hit ketosis. It makes ketones (fat) take over as the primary source of energy. In that, fats eaten are burned off..leading to solid results.

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...

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.

I'm planning on doing a bb'ing comp sometime next year... this diet is supposed to be great for contest prep, which is another reason I've decided to try it out for myself.

[PaC-mAn8]

For competition..I've heard Dave Palumbo's Cutting Diet does wonders. But you have to follow the exact template to the T. There is a huge thread on this site somewhere. Its also a no-carb diet.

[daYDreAmErX]

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!

The one I buy is liquid, the macros are (for 1 tbsp) :

50 cals
0g protein
0g carb
5g fat

[nads786]

in this should be intersting

i did a keto diet for a month but i needed the carbs, hopefully you have better results

[hugowrx04]

subbed.........looking forward to see how it works, and with the detail you put on your logs i'm sure i will learn alot abut tis diet

[stillhungry]

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.

[Mr. Manlet]

HELL YEA!! subbed

And damn bro honestly...every time i see your pics..looks like you gained 10 lbs!

good luck, courious to see what results you get and how it works for bulking

[Surive123]

I did AD for a little over 2 months for a recomp...had great results. If interested I'll show you a comparison