The ABCDE Diet: How Åkerfeldt wrote it.

[Hedgehog]

Anabolic Burst Cycle Diet

12 days of overeating (hyperdiet) 140% of daily maintance

followed by

16 days of undereating (hypodiet) 90%.

During the 12 days of overeating, it's desirable to train every day. So shorter workouts during this time, and forcefeeding during the first six hours after the workout.


If maintance caloric level is 4000, then you would be eating 5600 cals a day for 12 days, followed by 16 days of 3600 cals a day.

More to follow.

YIP
Zack

[Bluto]

problem with this is it requires thinking and calculating, im too dumb for that

[MCWAY]

Anabolic Burst Cycle Diet

12 days of overeating (hyperdiet) 140% of daily maintance

followed by

16 days of undereating (hypodiet) 90%.

During the 12 days of overeating, it's desirable to train every day. So shorter workouts during this time, and forcefeeding during the first six hours after the workout.


If maintance caloric level is 4000, then you would be eating 5600 cals a day for 12 days, followed by 16 days of 3600 cals a day.

More to follow.

YIP
Zack

I thought this was the ABCDE diet (Anabolic Burst Cycle of Diet and Exercise). I remember reading about this, in the 1997 edition of Bill Phillips Supplement Review book (which I got for Christmas from a friend of mine).

According to MuscleMag writer Greg Zulak, Vince Gironda (the Iron Guru) had his clients on a similar type of diet back in the 50s and 60s. Only his diet involved three weeks of high-calorie, high-protein eating and intense training, followed by one week of light eating (mainly vegetables, I believe) and light training to detoxify the body and give the muscle a break.

[Hedgehog]

I thought this was the ABCDE diet (Anabolic Burst Cycle of Diet and Exercise). I remember reading about this, in the 1997 edition of Bill Phillips Supplement Review book (which I got for Christmas from a friend of mine).

According to MuscleMag writer Greg Zulak, Vince Gironda (the Iron Guru) had his clients on a similar type of diet back in the 50s and 60s. Only his diet involved three weeks of high-calorie, high-protein eating and intense training, followed by one week of light eating (mainly vegetables, I believe) and light training to detoxify the body and give the muscle a break.

Yeah, a letter fell off, the "E". Thanks for correcting me bro.

Just typed from the top of my head there.

Gonna get the notes I have of it together and write it down in a few days.

YIP
Zack

[MCWAY]

Yeah, a letter fell off, the "E". Thanks for correcting me bro.

Just typed from the top of my head there.

Gonna get the notes I have of it together and write it down in a few days.

YIP
Zack

I thought about trying it. But, when I'm trying to gain mass, sometimes I get a bit paranoid about not eating enough. Plus, at that time, I was eating far more calories than what was recommended, based on a formula of some sorts.

Now, that I don't eat as much, it may be worth a try. I'll have to find that Supplement Review book and go over it.

[Mr Anabolic]

I tried it 1 week after I read the article in MM2000.  I followed the program to a T.  For 6 months straight I dieted for 2 weeks, then over fed for 2 weeks.

Result:  I did get bigger, but fatter.  As the weeks when by, I found it more and more difficult to loose the fat gained during the 2 week overfeeding period.  The first week was fun, but by the second week I got sick of eating so much and I was taking 2 dumps a day.

So then, I changed the diet: dieting for 2 weeks, then overfeeding for only 1 week instead of 2.  That worked much better.  I gained a decent amount of muscle and kept most of the fat off. 

One time I had an overfeeding period during a 1 week cruise... that was lots of fun! 

[Hedgehog]

I tried it 1 week after I read the article in MM2000.  I followed the program to a T.  For 6 months straight I dieted for 2 weeks, then over fed for 2 weeks.

Result:  I did get bigger, but fatter.  As the weeks when by, I found it more and more difficult to loose the fat gained during the 2 week overfeeding period.  The first week was fun, but by the second week I got sick of eating so much and I was taking 2 dumps a day.

So then, I changed the diet: dieting for 2 weeks, then overfeeding for only 1 week instead of 2.  That worked much better.  I gained a decent amount of muscle and kept most of the fat off. 

One time I had an overfeeding period during a 1 week cruise... that was lots of fun! 

There are some things that Phillips changed: He made it into 14/14 days.

I think he also recommended supplementing with omega-3, the fish kind. I use flax seed oil though.

These are recommendations I got from Åkerfeldt, not from Phillips' articles.

12 days bulk/16 day slight cut.

Train frequently while bulking, eating lots during the 6 first hours after the workout.

Lemme get back at ya bros.

I'm gonna hit this shit as soon as fall hits Sweden.

YIP
Zack

[Lugar]

Train frequently while bulking, eating lots during the 6 first hours after the workout.

this is the KEY!!!!!  If I train at 530am, and am done by 7am....I am POUNDING FOOD carbs and protein until about 2pm (first 3 meals)

then it's a lighter (notice lighter) dinner, and a nice pw shake,cottage cheese, nuts before bed......KEY!

[WhiteHulk4]

I don't know how long this will still be up online, since Muscle Media is long gone, but the original series of articles on the ABCDE Program are still up...  Here's the link, there's four sections...

http://www.musclemedia.com/training/abcde/v58_abc1.asp

[Hedgehog]

I don't know how long this will still be up online, since Muscle Media is long gone, but the original series of articles on the ABCDE Program are still up...  Here's the link, there's four sections...

http://www.musclemedia.com/training/abcde/v58_abc1.asp

Nice digging it up.

Major difference is 12 days of overeating and 16 days of undereating.

Also, the underating should be 90%. Not as severe as in the article.

YIP
Zack

[Manninen dude]

Hedgehog,

Do you have Åkerfeldt´s email address. I would like to publish his intervíew in MD.

AM

[WOOO]

this shiz is way to complicated for someone with a fulltime job to do properly...

[conan1071]

sounds part of like the bulgarian burst system leo costa promoted back in the mid 90's

[youandme]

sounds part of like the bulgarian burst system leo costa promoted back in the mid 90's

Yeah but that was more of the protein starvation eating only fruits and salads for like a week then switching it up to protein and increased workouts.
If you need to gain strength the workout system works real good but for building muscle not so good really.
How did tom platz get involved with that system anyways?