Anabolic Diet - My Progress

[Ryan Lynch]

Originally Posted by Sakura Kawano

DUDE. I didn't realize how much SS, Anabolic Diet and Body Opus were!!! Is the cheapest Amazon?

The books? You can check e-bay, you might be able to find it for a couple of bucks. Amazon is probably your best choice.

-Ryan

[Ryan Lynch]

Week 6 Progress Report

Well here I am at the end of week 6. Still kicking...and ready to carb up tomorrow. Been craving enchilada's since I read someone's post earlier this week about them.

I'm down to 263.6 this AM, so that's another 2 lbs. I imagine this will get a bit more difficult and technical once I get near my goal of 10%, but right now having so much extra Body Fat, it seems easy. Very easy.

So as mentioned before, Weeks 4 and 5 were very little exercise and yet I still lost over 5 lbs. I lowered my caloric intake down to 2200 from 2500 and felt virtually zero impact. I feel I could have easily lowered it sub 2000. Now my workload was nil, so that's probably why. This week I returned to training and there was a HUGE difference. I tried to maintain the 2200 and failed. The food rage was intense and was only satiated when I got to about 2700cal.

So to conclude, it looks like if I know I'm going to miss workout's for a few days, I can go pretty low on the calories and not even notice, but workout days I'm going to need abut 2700 minimum. So even with the extra 500 calories, I'm still losing at about the same pace of 2.5 a week.

Now the question becomes how is it effecting the workouts? Well, Strength continues to improve so I'm good there. Metacon's though have suffered a little toward the end of the week. I think Derek had mentioned this problem and it was why he stopped the AD. So to clarify, times go down the closer to the end of the week, but workload stayed the same. For example yesterday, it took me a couple more sets to get through the pull-ups and a tad longer. Not enough to panic, but it was a noticeable change from the beginning of the week. Again, it's not worth stopping though. While muscles were completely spent, I was not fatigued at all (energy level is still through the roof) and easily went back about my day.

So I would conclude that I'm not likely to set any personnel records toward the end of the week, I continue to improve in volume and strength with a slight increase in time and required sets for metacon's. Monday's are awesome workouts, and it does seem to taper a little toward Friday.

This of course is based off my observations and is entirely unscientific. I'll have to start tracking more precisely to get better data, but that is not my concern right now.


-Ryan

[Richard Macaulay]

Originally Posted by Ryan Lynch

Week 6 Progress Report

Well here I am at the end of week 6. Still kicking...and ready to carb up tomorrow. Been craving enchilada's since I read someone's post earlier this week about them.

I'm down to 263.6 this AM, so that's another 2 lbs. I imagine this will get a bit more difficult and technical once I get near my goal of 10%, but right now having so much extra Body Fat, it seems easy. Very easy.

So as mentioned before, Weeks 4 and 5 were very little exercise and yet I still lost over 5 lbs. I lowered my caloric intake down to 2200 from 2500 and felt virtually zero impact. I feel I could have easily lowered it sub 2000. Now my workload was nil, so that's probably why. This week I returned to training and there was a HUGE difference. I tried to maintain the 2200 and failed. The food rage was intense and was only satiated when I got to about 2700cal.

So to conclude, it looks like if I know I'm going to miss workout's for a few days, I can go pretty low on the calories and not even notice, but workout days I'm going to need abut 2700 minimum. So even with the extra 500 calories, I'm still losing at about the same pace of 2.5 a week.

Now the question becomes how is it effecting the workouts? Well, Strength continues to improve so I'm good there. Metacon's though have suffered a little toward the end of the week. I think Derek had mentioned this problem and it was why he stopped the AD. So to clarify, times go down the closer to the end of the week, but workload stayed the same. For example yesterday, it took me a couple more sets to get through the pull-ups and a tad longer. Not enough to panic, but it was a noticeable change from the beginning of the week. Again, it's not worth stopping though. While muscles were completely spent, I was not fatigued at all (energy level is still through the roof) and easily went back about my day.

So I would conclude that I'm not likely to set any personnel records toward the end of the week, I continue to improve in volume and strength with a slight increase in time and required sets for metacon's. Monday's are awesome workouts, and it does seem to taper a little toward Friday.

This of course is based off my observations and is entirely unscientific. I'll have to start tracking more precisely to get better data, but that is not my concern right now.


-Ryan

Hey mate great job. If your strength is going up throughout the week, but your metcons suffer as the week goes on....why dont you prioritise metcons earlier on in the week, and put more emphasis on strength work later in the week....eg MOnday, Tuesday metcons....Wednesday, Thursday strength work and short (sub 10minute) metcons..Friday Saturday, strength work...Sunday rest+take another rest day during the week if you feel you need it.

Ricky

[Tom Woodward]

Way to stay with it, Ryan. I'm on day 5 of the indoc and realizing how well this diet would mesh with IF. Unfortunately Joe W stopped his AD + IF experiment over at P menu. I'm wondering if you've dabbled with it at all during your six weeks. Unwittingly, I've only had two meals a day for the past three days and feel like I could easily do AD with a 4-6 hour feeding window every day. I may try it over the next month or so and see how it goes.

[Ryan Lynch]

Originally Posted by Richard Macaulay

Hey mate great job. If your strength is going up throughout the week, but your metcons suffer as the week goes on....why dont you prioritise metcons earlier on in the week, and put more emphasis on strength work later in the week....eg MOnday, Tuesday metcons....Wednesday, Thursday strength work and short (sub 10minute) metcons..Friday Saturday, strength work...Sunday rest+take another rest day during the week if you feel you need it.

Ricky

That's a great idea. I feel like a "Duh!" coming on reading that. It's so obvious, I should have picked that up. I'll try switching it around next week and we'll see how it goes. Thanks for pointing that out. (Jeeze, I feel dumb right now).

-Ryan

[Ryan Lynch]

Originally Posted by Tom Woodward

Way to stay with it, Ryan. I'm on day 5 of the indoc and realizing how well this diet would mesh with IF. Unfortunately Joe W stopped his AD + IF experiment over at P menu. I'm wondering if you've dabbled with it at all during your six weeks. Unwittingly, I've only had two meals a day for the past three days and feel like I could easily do AD with a 4-6 hour feeding window every day. I may try it over the next month or so and see how it goes.

Excellent! Almost half way with the Indoc.

I have not experimented with IF yet. I too was disappointed to see that thread go away, as I'm very curious on IF'ing and the AD mixed. I think it has the potential to be a very powerful combo.

However, I still have a pretty solid attachment to food and the idea of skipping a meal is not fun for me. Something I need to work on and IF might be a good way to introduce a "hard routine" for me.

The AD book recommends you stay on the program as Rx'd for at least a couple of months to insure full adaptability and good a good baseline of how it's working before tweaking, so it would be at least another 6 weeks before I will do any further tweaking.

There's a few other people that have been on the AD much longer than I, maybe we can talk one of them into a running an IF/AD test for us for a month or so.


-Ryan

[Richard Macaulay]

Originally Posted by Ryan Lynch

That's a great idea. I feel like a "Duh!" coming on reading that. It's so obvious, I should have picked that up. I'll try switching it around next week and we'll see how it goes. Thanks for pointing that out. (Jeeze, I feel dumb right now).

-Ryan

Dont feel dumb mate, sometimes you cant see things when your so close to them?!

Glad i could give you a valuable suggestion. I think you'll do well with them. Begining of the week could just be metcons of any length. Middle could be heavy lifting (maybe olympic work) with short sub 10minute metcons....or maybe just short metcons with heavier weight involved in them (heavy fran for example)....and near the end of the week, all you gotta concentrate on is moving some heavy iron. Then rest!! That rest day will be a good one to get your carb loading on.

Iv considered cutting out grains. Im trying to get the scale moving back up again and im drinking almost a gallion of milk a day with 5 meals added on. And i just realised that cutting out potatoes and grains makes my diet alot more AD like (though not exactly the same), as i will add grains etc back in at weekends so i dont go crazy lol?!

Ricky

[Ryan Lynch]

Thanks Ricky,

Both my Squat and Deadlift improved again today. So we'll move the order around as you suggested and give that a go. It seems I can do the heavy lifting anytime of the week, but I'll need to focus the high glycolytic stuff at the beginning.

Going to try some tabata sprints tomorrow morning before "The Feeding" just to see how it feels.

-Ryan

[Joe Bernard]

Originally Posted by Ryan Lynch

The "taste" is a metallic taste, and is generally associated with Ketosis. You should only experience it for a few days while converting over to the dark side.

3-4 servings of fruit I think would put you clearly in the carb burner camp, however, you could be borderline on ketosis and in sort of a dietary purgatory. If the taste is metallic, you may want to get some of those ketone strips you pee on to see if your producing ketone's. If you are, you need to decide which way to go, more carbs or less.

Just my take on it, though, again, I'm no expert...


-Ryan

Yea I definitely had a metallic taste....the dark side, that sounds sweet . I actually just might try this out now since you say that you've had a significant increase in energy, which is something I need when I workout after being in class all day and then playin 18 holes.

[Joe Waguespack]

Originally Posted by Tom Woodward

Way to stay with it, Ryan. I'm on day 5 of the indoc and realizing how well this diet would mesh with IF. Unfortunately Joe W stopped his AD + IF experiment over at P menu. I'm wondering if you've dabbled with it at all during your six weeks. Unwittingly, I've only had two meals a day for the past three days and feel like I could easily do AD with a 4-6 hour feeding window every day. I may try it over the next month or so and see how it goes.

The PM thread is still going guys, just updated a few days ago. Had to stop due to hurricane evac, but I started it back up. Just finishing up my second induction period. carb up tomorrow. It's still going great with the IF protocol.