Anabolic Diet

Haha no bro... how can I live on 3 meals a day?
I have each of those meals, they're not different options.

Failure isn't falling down... it's staying down.

ORIGINAL: dapunisher

Haha no bro... how can I live on 3 meals a day?
I have each of those meals, they're not different options.

lol ok that makes more sense.

so what do u think about my plan? it wouldnt be soon but in the future i'd like to try it.
having roughly 5% carbs on non workout days, and allowing upto 50g during/post workout on training days.    i'm not sure about the carb up though, i train saturdays so maybe 3 meals that day? i'm not totally sure if i should have the carb up meals if i'm also doing the PWO carbs...

what do u do about vegetables? i would think they'd be extremely important on this type of diet
and why would u want to take in more carbs on non-workout days?

Duke of the Emancipation Detoxification

For non workout days I meant about 100g of carbs througout the whole weekend.
 
For vegetables: broccolli, spinich are what I eat. Plus Oatmeal, and Almonds have plenty of fiber that they provide me.
 
The plan you've posted seems good. It seems you're going in the direction of TKD so I'd skip carb up days.. they won't be needed as you're getting carbs where it's needed; around workouts.
 
You could eat like 40g carbs pre workout and 25g post.
I'm soon going to drop carbs on non workout days.... as I find them kind of useless.
Since I'm recomping those carbs on the weekend are kind of holding me back in terms of fat loss. So in a week or two I will drop the carbs fully on non workout days and keep carbs around 85g on workout days.

Failure isn't falling down... it's staying down.

This all looks very interesting to me

Dapunisher so you don't have any weekly refeeds like on the anabolic diet? Have you ever tried them and if so how were the results?

Also, i am trying to gain a good amount of muscle here but i want to not gain a lot of fat. Have you found you can gain a good amount of muscle while staying lean? Most of what i'm reading talks more about fat loss and just kind of mentions that you can gain muscle, but they don't mention how effectively.

I've stayed between 9-12% BF since April 2007 while going from about 155lbs to now 180-185lbs.
Highest BF that I got to was 12% about 2-3 months ago near the end of my bulk... I was eating at around 4000 cals/day and had stopped doing cardio post workout.
 
Now eating around 3000 cals/day (which I dropped slowly from 4000; don't want to shock the body and have it go into survival mode) and doing regular cardio, 15-20 minutes, post workouts.
 
As for the refeed days, they're not needed if you're taking in carbs around workouts. That is what TKD is. If you're doing CKD then refeed days are needed every week or twice per week depending on the intensity of your workouts.
 

ORIGINAL: pumped340

This all looks very interesting to me

Dapunisher so you don't have any weekly refeeds like on the anabolic diet? Have you ever tried them and if so how were the results?

Also, i am trying to gain a good amount of muscle here but i want to not gain a lot of fat. Have you found you can gain a good amount of muscle while staying lean? Most of what i'm reading talks more about fat loss and just kind of mentions that you can gain muscle, but they don't mention how effectively.

Failure isn't falling down... it's staying down.

ORIGINAL: dapunisher

I've stayed between 9-12% BF since April 2007 while going from about 155lbs to now 180-185lbs.
Highest BF that I got to was 12% about 2-3 months ago near the end of my bulk... I was eating at around 4000 cals/day and had stopped doing cardio post workout.

Now eating around 3000 cals/day (which I dropped slowly from 4000; don't want to shock the body and have it go into survival mode) and doing regular cardio, 15-20 minutes, post workouts.

As for the refeed days, they're not needed if you're taking in carbs around workouts. That is what TKD is. If you're doing CKD then refeed days are needed every week or twice per week depending on the intensity of your workouts.

wow thats really impressive, 30lb. in only a little over a year.
didn't you get upto around 200 at 12% a little while ago?

Do u find that you get hungry with 3000 or are you full? I've read that the high fat and protein keeps you nicely full even with lower calories.

If you don't mind what's your current routine like?

Do you think most people who have slow metabolisms would do well like that with this type of approach?

wow i didnt know you put that much muscle on in a year, i thought it was almost two. thats pretty crazy

i thought u were eating around 5000 calories? last time we talked anyway i think, and almost 6000 when u had refeed days

Duke of the Emancipation Detoxification

ORIGINAL: David1991

wow i didnt know you put that much muscle on in a year, i thought it was almost two. thats pretty crazy

i thought u were eating around 5000 calories? last time we talked anyway i think, and almost 6000 when u had refeed days

 
That was when I was doing CKD last year.
I switched to TKD in September 2007.
Remember the time I posted "My Transformation" pics? That is when I was around 155-160lbs.

Failure isn't falling down... it's staying down.

Yeah I got up to 192lbs but with water weight. It dropped fast down to 187 just when I lowered cals by 200.
 

ORIGINAL: pumped340

ORIGINAL: dapunisher

I've stayed between 9-12% BF since April 2007 while going from about 155lbs to now 180-185lbs.
Highest BF that I got to was 12% about 2-3 months ago near the end of my bulk... I was eating at around 4000 cals/day and had stopped doing cardio post workout.

Now eating around 3000 cals/day (which I dropped slowly from 4000; don't want to shock the body and have it go into survival mode) and doing regular cardio, 15-20 minutes, post workouts.

As for the refeed days, they're not needed if you're taking in carbs around workouts. That is what TKD is. If you're doing CKD then refeed days are needed every week or twice per week depending on the intensity of your workouts.

wow thats really impressive, 30lb. in only a little over a year.
didn't you get upto around 200 at 12% a little while ago?

Do u find that you get hungry with 3000 or are you full? I've read that the high fat and protein keeps you nicely full even with lower calories.

If you don't mind what's your current routine like?

Do you think most people who have slow metabolisms would do well like that with this type of approach?

Failure isn't falling down... it's staying down.

ORIGINAL: dapunisher

That was when I was doing CKD last year.
I switched to TKD in September 2007.
Remember the time I posted "My Transformation" pics? That is when I was around 155-160lbs.

http://forum.bodybuilding.com/photo/showphoto.php?photo=690371&ppuser=772351

so your about 160 there right? damn u must be huge now

So i assume you've found TKD to be more effective for u?

Duke of the Emancipation Detoxification

No not that one. In that pic I am around 175lbs.
Hold on I'll try to find the other pic.
 

ORIGINAL: David1991

ORIGINAL: dapunisher

That was when I was doing CKD last year.
I switched to TKD in September 2007.
Remember the time I posted "My Transformation" pics? That is when I was around 155-160lbs.

http://forum.bodybuilding.com/photo/showphoto.php?photo=690371&ppuser=772351

so your about 160 there right? damn u must be huge now

So i assume you've found TKD to be more effective for u?

Failure isn't falling down... it's staying down.

This pic I was at about 155-160lbs.

http://s104.photobucket.com/albums/m186/dapunisher13/?action=view&current=Picture004.jpg
 
 
LMAO.... just noticed. I have such little mass here.... I have no triceps.

Failure isn't falling down... it's staying down.

My current routine:
Monday - Arms
Tuesday - Delts/traps
Wednesday - Legs
Thursday - Back/forearms
Friday - Chest
 
This diet does keep me full. I'm not sure if it'll be the same at lower calories which are around 2000-2500.
 
IDK if this would be the best approach for people with slow metabolism but it was for me.
It's trial and error as to what works best for you.
 

ORIGINAL: pumped340

Do u find that you get hungry with 3000 or are you full? I've read that the high fat and protein keeps you nicely full even with lower calories.

If you don't mind what's your current routine like?

Do you think most people who have slow metabolisms would do well like that with this type of approach?

 

Failure isn't falling down... it's staying down.

oh yea i remember that one, i'm looking forward to seeing the one when ur finished ur recomp

Duke of the Emancipation Detoxification

with any luck it'll help me from having constant energy fluxuations too. i remember that being the case last time but i was eating so much back then

dapunisher why is it that u need so much less calories now even with a higher bodyweight just from switching to a tkd? it seems odd that u would be able to grow with 4000 when it was taking near 5000 before at a lower weight

Duke of the Emancipation Detoxification