Metobolic diet - Page 12

Kevin McKay · 09-27-2006, 01:03 PM

Ok I converted the metabolic diet 2000 calorie needs based on the ad book into blocks so it would be easier to do. Here it is for those interested. Let me know if you find any errors in my math I am a little spacey right now :-) I am on day 17 right now in adaptation purgatory :-(

Weekday
2000 cals.

33%P
2000x .35 = 700 cals = 175g P = 25 blk

5%C
2000 x .05 = 100 cals = 25g C = 2.7 blk

55%F
2000 x .60 = 1200 cals = 133g F = 88 blk

Weekends

12%P
2000x .12 = 240 cals = 60g p = 8.5 blk

50%c
2000x .50 = 1000 cals = 250g c = 27 blk

35%Fat
2000x .38 = 760 cals = 84g f = 56 blk

Jonathon Edward · 09-27-2006, 01:36 PM

Mike - The MD (formerly Anabolic Diet) was initially developed as alternative to steroids for gaining large amounts of LBM while minimizing fat gain - hence the name. The diet turned out to be just as, if not more, effective for losing body fat while maintaining (and in many cases gaining) LBM.

Kathryn - That depends on what type of workouts you're currently doing. CrossFit MetCon type stuff would definitely be out; however, low volume high intensity training (think powerlifting or ME black box) would be a go. Honestly, if your main training program is the standarad CF 3/1 schedule, this probably is not the right nutrition plan for you. It would require a great deal of tweaking in order to accomodate MetCon-type workouts on a regular basis.

Kevin - Your ratios look good. In time you'll probably find that you can tolerate a larger amount of calories and carbs during the carb-up. Listen to your body and play around with it. Day 17?

Kevin McKay · 09-27-2006, 02:32 PM

Yeah I started the 11th felt great till the fist carb up "last weekend"

Kathryn Steen · 09-28-2006, 03:27 AM

i am on my 4th day of induction purgatory as kevin calls it. yesterday one of my friends wanted to workout. he is a lifeguard, not a cf'er, so we went running and swimming.
my main training is the CF WOD. i also walk (or run) my dog, and do BJJ a few times/week.
my main goals though are similar to Jesse's. i want a 2xBW DL, a minimum of 20 pull ups (somewhere bw 11 and 14 now), and some gymnastic stuff (mu's, looong l-sits, a planch of some kind). i would like to be able to do Elizabeth and Diane and maybe even Linda as rx'ed. got Fran already!
i did Dan John's One Lift program last winter and was beginning to play with it again recently in pursuit of these goals when i saw this thread and thought it might help.
sorry 'bout the long post. didn't mean to hijack. thanks again for the great thread. even if this turns out to not be the diet for me, i've learned a ton from all of you!

Jeremy Bloniasz · 09-28-2006, 05:37 AM

Let me bounce this off you guys.

If I'm doing a 5/2 split, Monday through Friday, weekends active rest with Mon,Wed,Fri as CF Metcons and Tues,Thurs as ME days with fight classes 2 nights a week and sometimes saturday's.

Question:

Will the Metabolic Diet be enough to sustain energy levels to do all this?

Thanks
Jeremy

Mike ODonnell · 09-28-2006, 05:49 AM

I am guessing no....but only one good way to find out!

You may have to adjust carb levels to your energy needs.

Jeremy Bloniasz · 09-28-2006, 05:58 AM

Might as well jump in.

Thanks
Jeremy

Jesse Woody · 09-28-2006, 08:15 AM

Jeremy, part of the deal with the MD is that you can tweak your intake to suit your energy needs. According the Dr. DiPasquale, once you convert to fat-burning as your preferential energy source your endurance in general should be better. Now, there are certain activities that will be fueled by the glycolitic pathway (Crossfit WOD's apparently being one of them) and for that you will need SOME carbs. For some poeople, the weekend carb-up might be enough...for others, they will have to increase their carb intake gradually to find the point where they have the most energy throughout the day while still being able to perform as-needed in their workouts. I think Rob posted the flow-chart earlier in this thread for this info.

Now, I personally haven't noticed a huge difference with the low carb levels. I have been able to keep up some pretty good performance on high-rep met-con efforts that I have tried over the last two weeks, and this is without the benefit of any sort of carb-up yet (this weekend will be my first). I'm not sure if this is a product of some latent muscle-glycogen, or if I'm just one of those lucky people who can burn fat very efficiently. The take-home point is that you can monitor your progress and adjust accordingly while still keeping the benefits of becoming more fat-adapted.

Kevin McKay · 09-28-2006, 04:09 PM

I think I am finally adapted, started eating just green veggies for carbs to stay way under 30. I am considering putting the carb up off for a couple of days to make sure it sticks or maybe just doing a shorter window. Anybody have any experience with this? I defiantly do not want to slip back into fuel limbo it just sucks.

Jesse Woody · 09-28-2006, 04:51 PM

He specifically talks about shortening the total carb-up to the period of time that you can eat carbs without feeling like crap. Much like the rest of the diet, it's all about tweaking as necessary once you get it dialed in. Perhaps adjust the composition of your carbs and see how that works, and if that doesn't make a big-enough difference after one or two more, then tweak the duration a bit.

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09-27-2006, 01:03 PM	#111
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	Ok I converted the metabolic diet 2000 calorie needs based on the ad book into blocks so it would be easier to do. Here it is for those interested. Let me know if you find any errors in my math I am a little spacey right now :-) I am on day 17 right now in adaptation purgatory :-( Weekday 2000 cals. 33%P 2000x .35 = 700 cals = 175g P = 25 blk 5%C 2000 x .05 = 100 cals = 25g C = 2.7 blk 55%F 2000 x .60 = 1200 cals = 133g F = 88 blk Weekends 12%P 2000x .12 = 240 cals = 60g p = 8.5 blk 50%c 2000x .50 = 1000 cals = 250g c = 27 blk 35%Fat 2000x .38 = 760 cals = 84g f = 56 blk

09-27-2006, 01:36 PM	#112
Jonathon Edward Member Profile: Join Date: Dec 2005 Location: Orlando FL Posts: 288	Mike - The MD (formerly Anabolic Diet) was initially developed as alternative to steroids for gaining large amounts of LBM while minimizing fat gain - hence the name. The diet turned out to be just as, if not more, effective for losing body fat while maintaining (and in many cases gaining) LBM. Kathryn - That depends on what type of workouts you're currently doing. CrossFit MetCon type stuff would definitely be out; however, low volume high intensity training (think powerlifting or ME black box) would be a go. Honestly, if your main training program is the standarad CF 3/1 schedule, this probably is not the right nutrition plan for you. It would require a great deal of tweaking in order to accomodate MetCon-type workouts on a regular basis. Kevin - Your ratios look good. In time you'll probably find that you can tolerate a larger amount of calories and carbs during the carb-up. Listen to your body and play around with it. Day 17?

09-27-2006, 02:32 PM	#113
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	Yeah I started the 11th felt great till the fist carb up "last weekend"

09-28-2006, 03:27 AM	#114
Kathryn Steen Member Profile: Join Date: May 2005 Location: Frankford DE Posts: 156	i am on my 4th day of induction purgatory as kevin calls it. yesterday one of my friends wanted to workout. he is a lifeguard, not a cf'er, so we went running and swimming. my main training is the CF WOD. i also walk (or run) my dog, and do BJJ a few times/week. my main goals though are similar to Jesse's. i want a 2xBW DL, a minimum of 20 pull ups (somewhere bw 11 and 14 now), and some gymnastic stuff (mu's, looong l-sits, a planch of some kind). i would like to be able to do Elizabeth and Diane and maybe even Linda as rx'ed. got Fran already! i did Dan John's One Lift program last winter and was beginning to play with it again recently in pursuit of these goals when i saw this thread and thought it might help. sorry 'bout the long post. didn't mean to hijack. thanks again for the great thread. even if this turns out to not be the diet for me, i've learned a ton from all of you!

09-28-2006, 05:37 AM	#115
Jeremy Bloniasz Member Profile: Join Date: Feb 2005 Location: Millbury MA Posts: 195	Let me bounce this off you guys. If I'm doing a 5/2 split, Monday through Friday, weekends active rest with Mon,Wed,Fri as CF Metcons and Tues,Thurs as ME days with fight classes 2 nights a week and sometimes saturday's. Question: Will the Metabolic Diet be enough to sustain energy levels to do all this? Thanks Jeremy

09-28-2006, 05:49 AM	#116
Mike ODonnell Member Profile: Join Date: Jun 2008 Location: Atlanta GA Posts: 1,566	I am guessing no....but only one good way to find out! You may have to adjust carb levels to your energy needs.

09-28-2006, 05:58 AM	#117
Jeremy Bloniasz Member Profile: Join Date: Feb 2005 Location: Millbury MA Posts: 195	Might as well jump in. Thanks Jeremy

09-28-2006, 08:15 AM	#118
Jesse Woody Affiliate Profile: Join Date: Jul 2005 Location: Orange Virginia Posts: 915	Jeremy, part of the deal with the MD is that you can tweak your intake to suit your energy needs. According the Dr. DiPasquale, once you convert to fat-burning as your preferential energy source your endurance in general should be better. Now, there are certain activities that will be fueled by the glycolitic pathway (Crossfit WOD's apparently being one of them) and for that you will need SOME carbs. For some poeople, the weekend carb-up might be enough...for others, they will have to increase their carb intake gradually to find the point where they have the most energy throughout the day while still being able to perform as-needed in their workouts. I think Rob posted the flow-chart earlier in this thread for this info. Now, I personally haven't noticed a huge difference with the low carb levels. I have been able to keep up some pretty good performance on high-rep met-con efforts that I have tried over the last two weeks, and this is without the benefit of any sort of carb-up yet (this weekend will be my first). I'm not sure if this is a product of some latent muscle-glycogen, or if I'm just one of those lucky people who can burn fat very efficiently. The take-home point is that you can monitor your progress and adjust accordingly while still keeping the benefits of becoming more fat-adapted.

09-28-2006, 04:09 PM	#119
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	I think I am finally adapted, started eating just green veggies for carbs to stay way under 30. I am considering putting the carb up off for a couple of days to make sure it sticks or maybe just doing a shorter window. Anybody have any experience with this? I defiantly do not want to slip back into fuel limbo it just sucks.

09-28-2006, 04:51 PM	#120
Jesse Woody Affiliate Profile: Join Date: Jul 2005 Location: Orange Virginia Posts: 915	He specifically talks about shortening the total carb-up to the period of time that you can eat carbs without feeling like crap. Much like the rest of the diet, it's all about tweaking as necessary once you get it dialed in. Perhaps adjust the composition of your carbs and see how that works, and if that doesn't make a big-enough difference after one or two more, then tweak the duration a bit.