Optimum Anabolics -The Review

I did.

115 g?  Check that math again.  That does seem high.  I'll have to dig out my calculations but I don't think it threw up a red flag.  Remember that those fats should come from good sources like nuts and oils.  Not ice cream.  Still... you are right.  Seems high.  Double check the math. 

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

The math is correct 30g of fat after the workout and 17g of fat for each of the remaining five meals. I sure hope it's correct.
 
Thank's
Sonny

Superset 1:

Front Dumbbell Raises
25x12;30x10;30x8

Arnold Presses
30x12;45x10;50x8

I didnt realize we were supposed to increase the weight each set.. are we supposed to do that? because I musta missed that. I dont think its possible for me to do that, i could do it the first several sets but the ones towards the end, no way i could increase the weight.

Normally yes.

In order to fail at 8 reps, I needed to increase the weight.  Whatever it takes to hit 12,10,8 depending on the week you are on.

To either reach failure or a rep or two shy of failure.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

lol MDA1125 the guy on the book and u have the same haircut...lol
 
 

Sorry to bring up an old thread, but could someone give me a link to Naviator's Optimum Anabolic's journal?  I can't find it...

Nav's Optimum Anabolic Journal

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hey Marc,

Did you log your diet when on this program?  I'm trying to design my meal plans for this, and am looking for examples of what other people ate.

Thanks!  Z

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

I did not.

I just knew what I needed in terms of protein, carbs and fats and then used FitDay as I ate thru the day to see how close I was.

This go around, I've got a structured meal plan outline.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

cool, sorry I've been repetitive in my questions.  For the curious, I've also started a low protein Critique My Recipe Thread:  http://www.discussbodybuilding.com/Low_protein_recipes_thread_for_nutty_Optimum_Anabolics_protein_deprivation_phases/m_183443/tm.htm

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

what i dont get is...ive followed a few logs and alot of people swear by this but after 12 weeks many people have the same measurments as they did when they started or even lose a little (some by way of BF%) but this is a bulking routine, so if its an effective program wouldnt the measurements go up?

Height - 5'9
Weight - 190lbs
Age - 19
BF% - between 13-14%

never satisfied...


Team Natural...

but this is a bulking routine, so if its an effective program wouldn't the measurements go up?

It is a bulking/maintenance/fat loss routine.

It depends on the person's diet and what path they picked at the beginning.

If your measurements didn't change (weight, physical measurements) from the beginning to end then yes.. that's called no progress and something is wrong. 

If you were on the cutting part of this program, you might not have gained as much muscle but your waist or overall body fat should have dropped.

I've done this program twice now and both my weight and physical measurements have changed including but not limited to a significant increase in muscle mass and a smaller but noticeable drop in body fat.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

i'm talking about measurements as far as muscle size more so than weight.  many people claim to have lost fat and gained muscle.....they have the same measurements, roughly the same weight and just look more cut up. and i understand that fat is replaced by muscle so aside from those already with alot of BF to spare, wouldnt the myotape get stretched out more?  otherwise, where did all the muscle go?

Height - 5'9
Weight - 190lbs
Age - 19
BF% - between 13-14%

never satisfied...


Team Natural...

That can depend on just too many factors.

What if you were 20% body fat with a 16" bicep but at the end you were 15% body fat with a 15" bicep?

You'd look more cut but the myo-tape would show you'd gotten smaller when in actual numbers you didn't.

When I bulk and do the O.A. program, all my measurements go up.  Period.

But if I was cutting, then I would assume the tape would show smaller measurments as fat would be lost around the muscles in question.

Really it's not the tape I'm concerned with..

It's overall weight and body fat percentages.

If my weight goes up but my body fat goes down... that's muscle.

If my weight goes up and so does my body fat... that's fat.

If my weight goes down but my body fat goes up.. that's muscle saying buh-bye.

Etc...

At the end the person should know if they gained muscle or lost fat via the measurements they were taking weekly per Jeff's recommendations and by using his simple computer program.

You should see body fat decrease and muscle increase regardless of the path you picked.  The rate of increase or decrease would be significant depending on what your goal was in the beginning.

And take into account height as well.  I saw a post on DB today where the individual put on 25 lbs but didn't look any different.  But he was 6" tall!  25 lbs on that size of a frame isn't anything compared to a guy who's 5'4" where 25 lbs is totally obvious.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hi marc
i have some question from you
i'll be so thankfull if you reply
i got the optimum anabolics and somthings are dark for me
bigget problem is the protein diet cycle
i dont know what has protein in it and how much it has ( the same with carbs and fat )
i read your review and it helps so much for undrestanding the program better
I voted for you at least maybe you win and i pay my due !
BYE

This looks like a pretty good program, however the cost seems to be 97USD now from what I can see.

If you aren't sure what constitues a protein and such, there is a very good nutrition post by our own Dan of DB that covers a lot of the basics and advanced topics of quick muscle gains that you can use in the Optimum Anabolics program.

There is a very good list of proteins, carbs and fats in that post as well that will link up directly to what Jeff has in his program but Dan's post goes into a lot more detail.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

thanks Marc

anyways ive been reading your reveiw and im thinking of starting this program  and i am hoping u can help me out lol im new to this  here are my two diets and i copy your low protein diet hope u dont mind.
 
 
Low-Protein                                            High-Protein
 
Breakfast:                                              Breakfast:                        

Oats, orange juice, banana         Protein shake (muscle milk)

Snack 1:                                                  Snack 1:

Fruit,almonds                                  Fruit,almonds,chicken,tuna

Lunch:                                                       Lunch:

Thai or Mexican (noodles) and fruit     brocooli and protein shake                                             (Mass Gainer 2007)

Snack 2:                                                         Snack 2:

Fruit, peanuts                                        Fruit, peanuts

Post-Workout:                                      Post-Workout:
Protein shake                       Protein shake (muscle milk)

Dinner:                                           Dinner:

Noodles, salad                                chicken, tuna                                                                                                                    
Snack 3:                                                Snack 3 :

Fruit, nuts                           Protein shake (muscle milk) 
 
 
anyways can u critique mi high protein diet and help me out with any toher things that can make it better
 
 
 

Hi everyone, new user here.
 
I have just come across the Optimum Anabolics program on the net, and am very intrigued. I am just wondering before I commit, as a vegetarain, is it possible to adapt the diet plans for a vegetarian diet?

Yes.

You will just have to research your vegan protein sources, which maybe you already know and do.

There's no animal protein requirements on this program.  If you calculate you need X grams of protein a day, then you can get that from plant sources.  Just make sure you are getting complete proteins.  As a vegan, you probably know this.

On the protein deprevation stages, the low protein cycle, you'll probably be at an advantage where the rest of us "meat eaters" are clueless and can't figure out what to eat.

Low protein would mean just that.

Animal or vegan sources.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Ok.. Just started the AO program (recently completed a 15 week.. so I thought.. Difficult program before this with good results).

I used to if not love, atleast not mind Leg Day's that much... until today... Wow.. Jeff Anderson really knows how to kick your butt!!!

All of the materials within this program.. make since.. if not odd.... But.. due to my lack of some resources.. dumping 3 tbls of honey in my post workout morning shake.. tastes like hell!!..

            

hi there,
    I'm new to the forum and to the OA but am thinking of starting it next week. I thought I had a good grasp of the principles behind it, but after I visited this forum, some things have been puzzling me.    
        For example, Marc, why do you say 115 grams of fat is too high? According to Jeff's formulas, once you've determined your protein needs, you should split the remainder between fats and carbs. So if you weigh 180 lbs at 15% bf, have a moderate metabolism and want to primarily gain weight, the grams of fat come to about 170 !   
        Also, after the low protein cycle, you should take high protein +1, which for a 180 pounder at 15%bf means roughly 200 grams per day, right? I'm asking because someone here said after three weeks on low protein, you start taking 60 grams per day for three weeks, which is definitely not the "high protein +1" phase, is it ?
      Any replies are greatly appreciated
      10x guys.
    
      
              

follow the plan as it is written.

when you did your exercise supersets..did u go from lets say Front DB raises superset to arnolds and then back to Raises?
 
or did u finish the 4 sets of DB raises and then move on and do all your arnolds in a row?

Sorry someone didn't see this until now.

It means you set up a bar on a rack or a smith machine at about hips/waist high. Then you prop your feet up on a big exercise ball and hang under the bar. You would be in a bench press type position with your back resting on nothing because you are hanging, and your feet balancing on the ball. Then you would pull your body towards the bar in a rowing movement and bring your chest to touch the bar. Hope that helps.

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ORIGINAL: rippedchick

Sorry someone didn't see this until now.

It means you set up a bar on a rack or a smith machine at about hips/waist high. Then you prop your feet up on a big exercise ball and hang under the bar. You would be in a bench press type position with your back resting on nothing because you are hanging, and your feet balancing on the ball. Then you would pull your body towards the bar in a rowing movement and bring your chest to touch the bar. Hope that helps.

 
Thats exactly how I performed the hanging row when I was on the OA. Its confusing because the programme actually descibes it as a bent over barbell row. A lot of the exercise instructions are pretty vague in that book.

I'm new here , and now about to start the Optimum anabolic program
Just have a enquery is

Do you guys perform warm up before carry out the exercises ? If you did what kind of warm up do you guys do ?
Or
when arrive at gym straight head for the exercises ?

Thanks

I found no reference to warm up sets when I was on the OA. Trust me, when you're on the third week of your hyper-adaptive cycles the last thing you'll want is extra warm-up sets. All I did was stretch in between sets, maybe do some pre-workout groin stretches on your leg days.

I havn't been doing any warm up sets either. By the way, I'm on day 2 week 7, and I'm finding this diet very difficult. I'm used to eating dairy in the morning, but according to the protein deprivation cycle, I'm supposed to avoid dairy. So I'm wondering, what are you guys eating for breakfast?