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Old 06-16-2009, 07:21 AM   #1
Carlos Gato
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Gato's Anabolic Diet and Transformation Log

Hey guys well I decided to make this log because I wanted to have a way to keep myself motivated and also as a way to stay on track of my goals.

A little about me...

I'm 5'9" 231lbs... A 26 year old Paramedic/EMT (who just got his firefighter certification woot!) I've always been active and into sports however I wasn't blessed with the best of Genes. So i tend to be an endomorph who can put on weight a little easily. I think i have good muscle tone and if I could just drop down the fat things would be great.

Oh yeah i forgot to post my goals... I'm 231lbs and my short term goal is to reach 210lbs and my long term it to get to 170-180lbs. I'm currently doing 3200 calories (which i think IMHO it too high) but i'll tweak it from there.

After the first two weeks i will be switching to a 3/1 cycle to coincide with the Crossfit WOD's.

I've been reading up on the AD and i'm continuing to read up on it constantly. I would definitely like feedback from others this will allow me to learn more and also maybe help others learn something as well.

I'm in the indoc phase of this diet (low carb high fat protein) for the next 12 days and from what i've been reading i hear it's going to be hell lol. BRING IT!

Here is the diet that i'm going to really try my hardest to follow. I will be supplementing with Optimum Nutrition Vanilla Protein, A good Multivitamin, Fish Oil gelcaps and Metamucil fiber supplement to help up my fiber content.

Meal 1:
3 XL Eggs scrambled
4 slices of bacon
1 tbsp butter

Meal 2:
1 scoop Optimum Nutrition protein shake (w/water)
1 tbsp Smuckers Natural Peanut butter

Meal 3:
8oz chuck steak
2oz mozzarella cheese
1 tbsp olive oil

Meal 4:
1 scoop Optimum Nutrition protein shake (w/water)
1 tbsp Smuckers Natural Peanut butter

Meal 5:
8 oz. chuck steak
1 oz. American cheese
1 tbsp. mustard
1 tbsp olive oil

Meal 6:
1 cup cottage cheese
1 cup cabbage simmered
1 tbsp butter

This breaks down to:
3,200 Calories
213g of Fat
32.7 Carbohydrates
5 grams of Fiber
275g of Protein

60% Fat 36% protein 4% carbs

I'm still working on my carbup diet plan that should be interesting lol. WISH ME LUCK!
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Last edited by Carlos Gato : 06-16-2009 at 07:32 AM.
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Old 06-16-2009, 01:00 PM   #2
Ryan Lynch
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Re: Gato's Anabolic Diet and Transformation Log

Welcome to the wonderful world of the AD!!!

Quote:
Originally Posted by Carlos Gato View Post
After the first two weeks i will be switching to a 3/1 cycle to coincide with the Crossfit WOD's.
Are you thinking do a 3 on (low carb), 1 off (carb up) plan?

I've been tempted to try this myself and would be curious to see how it plays out.

-Ryan

Oh, good luck!!!
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Old 06-16-2009, 08:22 PM   #3
Carlos Gato
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Re: Gato's Anabolic Diet Progress Log -

WOOT I SURVIVED DAY ONE WITH NO CHEATING!

Thanks for the welcome Ryan. To answer your question. Yes i am planning to do a 3 on 1 off diet. So i'll let you know how it goes.

I actually feel lighter today (i'm sure it's psychological)

The high protein fat leave me feeling satisfied throughout the day. I did feel a little run down half way through the day but then again last night i didn't get good sleep.

I'm going to take out one of the beef chucks and substitute 4 hardboiled eggs in it's place. (it's cheaper)

Also had to go to the bathroom 4 times today with diarrhea (yeah that was fun) even cut into my workout.

Did the WOD today indoors on a treadmill cuz it was raining outside and i'm just getting used to running again.

June 16th 2009 - Run 3 miles
1.77 miles @ 20:20 (had to stop to run to the bathroom which sucked)

Here comes day 2 tomorrow... pretty excited.
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Old 06-16-2009, 08:41 PM   #4
James Compora
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Re: Gato's Anabolic Diet Progress Log -

congrats on the fire cert...now dial in the AD and bust *** in the gym and go full time firefighter!
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Old 06-17-2009, 08:26 PM   #5
Carlos Gato
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Re: Gato's Anabolic Diet Progress Log -

Thanks James... i'm actually taking the CPAT on Tuesday with Tampa fire rescue. How's the job market looking out their in MO.

Also got out of work late today so couldn't do Today's WOD i'll try to add it to tomorrows session.

Totals for today:

Calories: 2152
Carbs: 32
Fat: 140
Protein: 180

Gotta try to figure out a way to up the protein a little bit.

Also can anyone help me do the math here... Been trying to figure out the formula for figuring out the percentages. I used a program that did it automatically but i switched programs and this one doesn't do it.
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Last edited by Carlos Gato : 06-17-2009 at 08:42 PM.
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Old 06-17-2009, 09:37 PM   #6
Carlos Gato
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Re: Gato's Anabolic Diet Progress Log -

wanted to make corrections

Calories 2375
Carbs 33
Fat 156
Protein 198
Fiber 6 grams
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Old 06-17-2009, 11:28 PM   #7
Harley Jennings
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Re: Gato's Anabolic Diet Progress Log -

Are you not using www.fitday.com? WFS
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Old 06-18-2009, 03:43 AM   #8
Jay Cohen
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Re: Gato's Anabolic Diet Progress Log -

Quote:
Originally Posted by Carlos Gato View Post
wanted to make corrections

Calories 2375
Carbs 33
Fat 156
Protein 198
Fiber 6 grams
Good luck Carlos.
BTW, this thread should be in the Workout Log section, not here. Maybe a MOD will move it for you..
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Old 06-18-2009, 05:53 AM   #9
Carlos Gato
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Re: Gato's Anabolic Diet Progress Log -

Quote:
Originally Posted by Harley Jennings View Post
Are you not using www.fitday.com? WFS
No I was using it but I found the calculator found at www.sparkpeople.com (work safe link) to be a little bit user friendly. Especially since i usually eat the same foods.

Quote:
Originally Posted by Jay Cohen View Post
Good luck Carlos.
BTW, this thread should be in the Workout Log section, not here. Maybe a MOD will move it for you..
thanks Jay... I guess you have a point... I was going to start with nutrition but it makes sense moving it...
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Old 06-18-2009, 08:04 AM   #10
Ryan Lynch
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Re: Gato's Anabolic Diet Progress Log -

Quote:
Originally Posted by Harley Jennings View Post
Are you not using www.fitday.com? WFS
2nd that...fitday is a fantastic tool.

-Ryan
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