Dan Duchaine - BodyOpus

[animal1991]

Has anyone tried this diet from back in the day?

Here's a short outline:

Determine Maintenance Calories

Rundown: The diet starts @ 6pm on Sunday. 5 days
of no carbs followed by a 48hr glycogen loading. 3
days of training. 3rd day is full body.

Monday: Glucose should be around-----80mg/dl.
*Calories are 90% of maintenance
*NO Carbohydrates!!!
30% Protein/70% Fat
Foods: Egg’s(whole), Meat, Fish. Use any oils and fats
for cooking. Small amounts of hard cheese. Fried Pork
Rinds are great(saturated fats are good).
***Consume at least 200 calories of whey protein (no
carb shake)***
No sugar Fiber Drink sometime in the day (helps you #2)
Supplements: Potassium, Magnesium, Calcium
Training: More early the better, AM if possible. Train
half the body. (Weaker parts today because glycogen
is still inside of you from the weekend carb up).
No Cardio!!!
Abs/Chest/shoulder/traps/triceps 8 Reps to failure.
Glucose should be around-----80mg/dl.

Tuesday (make or break day): Glucose should be
between-----50mg/dl.–60mg/dl
*Calories are 90% of maintenance
*NO Carbohydrates!!!
30% Protein/70% Fat
Foods: Same as Monday but you can consume 12g
carbs.(cream in coffee)
**Should be in ketosis by mid evening**
Training: Train other half of the body. First 3 sets will
be easy then you will be weak.
Back/BI/Legs/Calves 8 reps to failure
If glucose stick is showing more then 60mg/dl use
Vanidyl Sulfate to speed it up.

Wednesday(relax):Glucose should be between
around 40mg/dl
*Calories are 90% of maintenance
*NO Carbohydrates!!!(12g Max. Coffee cream)
30% Protein/70% Fat
Training: Nothing. No cardio...nothing.
Foods: Same as other days but you might be able to
add another 10-12g of carbs. Try for green leafy
veggies.

Thursday(same as wed): Glucose should be between
around 40mg/dl
*Calories are 90% of maintenance
*NO Carbohydrates!!!(12g max greens only)
30% Protein/70% Fat
Training: Mild Cardio and abdominal/hyper
extensions are ok.

Friday(weird day):
3 states: Ketosis/Post ketosis/Carb loading
Foods :1-2 hours before the depletion workout eat
100-200 cals carbs(apples or banana).
Workout(goal is to deplete glycogen): Full body
Workout. !!! Late afternoon
Post workout: Start carb loading.
Carb load: Starts Friday afternoon.

Stage 1: First 24 hrs
16g X Lean body weight in KG
Meal 1-4
-2g of liquid carbs per kg of lean body weight @ each
meal. liquid Simple sugars or glucose polymers.
Whey should be added to the drinks.
Meal 5-8
- liquid carbs and solid high-glycemic carbs (corn
flakes). 1.5g of carbs per kg of lean body weight @
each meal.
Meal 9-12
-Real foods!!! .5g per kg of lean body weight. of solid
starches and some liquid carbs @ each meal.

Stage 2: 25-48 hours
Meal 1-4
-1g carbs per kg lean body weight @ each meal. Start
eating more solid carbs and proteins.
Meal 5-8
.75g of carbs per kg of lean bodyweight. Normal
foods like rice potatoes and pasta.
Meal 9-12
.5 g of carbs per kg of lean weight. Start lowering
glucose. Use more simple liquid carbs and proteins
so that you get a sugar crash.
If you are sore or skipped meals then keep loading
until before bed Sunday. If you ate any fructose or
sucrose DO NOT eat carbs till bed.

Well this basically is them same as the Anabolic Diet. The only difference is the Anabolic Diet doesn't really specify the amount of carbs you should consume during carb-up

[Big Chiro Flex]

This looks like such an over complicated cluster f***.

[Dr.J]

That sounds fucking crazy!!

[BigCyp]

Lol could you imagine giving this diet to the random office yo-yo dieter

[jwb]

Gironde was doing that 40 years ago.

[animal1991]

Yeah I know! Its kinda confusing!

I mean Monday to Thursday is quite understandable, 70% fat - 30% protein and the workouts are also understandable. But from Friday evening it gets complicated.

The Anabolic Diet is much more understandable. Low Carb Monday - Friday, start carb-up on Saturday morning until Sunday evening.

This is how I would do it:
*Calories: Bodyweight in lbs x 10-12
*70% Fat - 30% Protein
*Low Carb Monday - Friday evening.
*Start Carb-Up Friday evening dinner time
*Carb-Up the whole of Saturday
*Fast Sunday until dinner time and eat a low carb meal.

[Borracho]

I did that diet years ago. Ketosis is not necessary for fat loss and theres nothing magical about it so don't buy the bullshit. Also, way too many frequent carb ups with that diet but its great if you like to gorge yourself and have very slow progress.

hth

[BB]

It's not that hard once you see it in practice, it just reads complicated on paper -

The workouts in practice, were just -

Heavy, moderate total lower body

Heavy, moderate total upper body

then

One hard high rep total body to finish off whatever glycogen is still around.

------------------------------

Diet was just a regular no carb diet for 5 out of 7 days with a bias toward cleaner food. Then two days of free heavy carb loading.

He gave recommendations on certain foods, and levels in the book but if you spoke to him in person, it was looser.

Lyle McDonald ran it, and Dan gave it his blessing. You can see a log and FAQ about it here and here -

http://it.fitness.com/forum/riposo-recupero-79/bodyopus-faq-lyle-mcdonald-1523/

http://web.archive.org/web/20050206041729/http://low-carb.org/lylemcd/week00.htm .

------------------

You might try Lyle's Ultimate Diet 2.0, as it was a revamping of the concept, that fixed problems in Duchaine's work.

[dr.chimps]

This looks like such an over complicated cluster f***.

First thing I thought, too. Then I thought beers and cheeseburgers.

[240_Iz_Nutz]

I did that diet years ago. Ketosis is not necessary for fat loss and theres nothing magical about it so don't buy the bullshit. Also, way too many frequent carb ups with that diet but its great if you like to gorge yourself and have very slow progress.

hth

Keto works really well. I don't understand all the "I'm low on carbs" shit because your body just converts. I can eat all kinds of bacon and sausage right before bed and wake up ready to train.

[animal1991]

animal, instead of trying and hoping for new diet every time, stick to one for couple months

that said, i read some of duchaines stuff on dieting and hes def no diet guru imo.

I am sticking to a diet atm. Since last year I've lost about 20kg's all by just lowering overall calories, focusing on clean food and fasting a few times a week.

So I'm just struggling to get past 12% bodyfat now. Want to get to 8%. So I thought I wanted to change it up a bit.

[animal1991]

ah ok.

try steroids, t3 and efedrina.

thatll do.

I'm on clen and t3. Guess its only a matter of time then.

[Figo]

Funny enough, I found my copy of Body Opus(thought it was gone) and read it recently

Animal1991 did a great job in condensing the info in his post, it may seem difficult or a lot to remember, but its basically keto mon-fri afternoon and carb loading friday night through weekend.

Duchaine goes into great detail, easy to understand for beginners and experienced alike, and spoon feeds info, IMO, great book, way, way ahead of his time, that guy.

He also states one doesn't have to follow workout and diet to the letter, but follow basic guidelines, like no carbs on no carb days, etc

Now if I could just find my copy of Underground Steroid Handbook II

[BB]

Also on the Body Opus thing, that was a second stage diet usually. He wanted you to be under a certain percentage before trying it - low teens, high singles.

If you were higher than that, he use to recommend you try his iso-caloric diet (1/3 fat, 1/3 carb, 1/3 protein) or something like the Zone diet, and run that for as long as you could.

[BB]

More Duchaine stuff -

The Iso - Cal diet -

http://www.scribd.com/doc/86325026/Dan-Duchaine-Iso-Caloric-Handbook .

and stuff on steroids -

http://www.scribd.com/search?query=underground+steroid+handbook .

[Figo]

Also on the Body Opus thing, that was a second stage diet usually. He wanted you to be under a certain percentage before trying it - low teens, high singles.
 

15%

[BB]

15%

He lowered it a bit in other writings though, just slightly. I think Bodyopus came out a bit too fast, and then he started to tweak it after it was in use. It's a shame usenet hard to search now, because he had more thoughts on how to fine tune it there.

[BB]

my goodness whats wrong with people, how can someone whos on gear not know how to get into high single digits?

i remember duchaine saying 2 weeks hard dieting followed by 2 weeks eating normal somewhere.

yeah thatll put someone at 12%, but comeon, thats quite fat for being on steroids.

That wasn't Duchaine, that was a EAS/MM2000 thing put out years ago, it might get falsely attacted to him but he had nothing to do with it. It was put out with a line of supplements that magazine was selling, here was a look at it -

Original transcript -

http://myoblast.wordpress.com/2010/02/02/abcde-anabolic-burst-cycling-of-diet-and-exercise-torbjorn-akerfeldt/ .

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/abcde_diet_the_next_generation .

[Purge_WTF]

Keto works really well. I don't understand all the "I'm low on carbs" shit because your body just converts. I can eat all kinds of bacon and sausage right before bed and wake up ready to train.

Same here. I'll always choose things like red meat, dairy and peanut butter over bread and pasta.

[animal1991]

PDF on BodyOpus for those interested:
http://uppit.com/zxojw0mlerzd/Dan_Duchaine_-_Body_Opus.pdf

[Borracho]

Keto works really well. I don't understand all the "I'm low on carbs" shit because your body just converts. I can eat all kinds of bacon and sausage right before bed and wake up ready to train.

People's definition of keto varies. All I'm saying is that you don't need to be in "ketosis" to lose fat and it does not provide some sort advantage when dieting. I'm all for low carbs....hell I even train fasted these days.

[ob205]

The best thing you learn from a diet like this (opus or anabolic diet) is how your body responds to carb loads and depletions.  You're weight can fluctuate 10lbs on weekly basis, not to mention your mood and cravings. 

[El Diablo Blanco]

Dan Douchaine died from his stupidity.

[The Ugly]

RIP Hans.

[funk51]

Has anyone tried this diet from back in the day?

Here's a short outline:

Determine Maintenance Calories

Rundown: The diet starts @ 6pm on Sunday. 5 days
of no carbs followed by a 48hr glycogen loading. 3
days of training. 3rd day is full body.

Monday: Glucose should be around-----80mg/dl.
*Calories are 90% of maintenance
*NO Carbohydrates!!!
30% Protein/70% Fat
Foods: Egg’s(whole), Meat, Fish. Use any oils and fats
for cooking. Small amounts of hard cheese. Fried Pork
Rinds are great(saturated fats are good).
***Consume at least 200 calories of whey protein (no
carb shake)***
No sugar Fiber Drink sometime in the day (helps you #2)
Supplements: Potassium, Magnesium, Calcium
Training: More early the better, AM if possible. Train
half the body. (Weaker parts today because glycogen
is still inside of you from the weekend carb up).
No Cardio!!!
Abs/Chest/shoulder/traps/triceps 8 Reps to failure.
Glucose should be around-----80mg/dl.

Tuesday (make or break day): Glucose should be
between-----50mg/dl.–60mg/dl
*Calories are 90% of maintenance
*NO Carbohydrates!!!
30% Protein/70% Fat
Foods: Same as Monday but you can consume 12g
carbs.(cream in coffee)
**Should be in ketosis by mid evening**
Training: Train other half of the body. First 3 sets will
be easy then you will be weak.
Back/BI/Legs/Calves 8 reps to failure
If glucose stick is showing more then 60mg/dl use
Vanidyl Sulfate to speed it up.

Wednesday(relax):Glucose should be between
around 40mg/dl
*Calories are 90% of maintenance
*NO Carbohydrates!!!(12g Max. Coffee cream)
30% Protein/70% Fat
Training: Nothing. No cardio...nothing.
Foods: Same as other days but you might be able to
add another 10-12g of carbs. Try for green leafy
veggies.

Thursday(same as wed): Glucose should be between
around 40mg/dl
*Calories are 90% of maintenance
*NO Carbohydrates!!!(12g max greens only)
30% Protein/70% Fat
Training: Mild Cardio and abdominal/hyper
extensions are ok.

Friday(weird day):
3 states: Ketosis/Post ketosis/Carb loading
Foods :1-2 hours before the depletion workout eat
100-200 cals carbs(apples or banana).
Workout(goal is to deplete glycogen): Full body
Workout. !!! Late afternoon
Post workout: Start carb loading.
Carb load: Starts Friday afternoon.

Stage 1: First 24 hrs
16g X Lean body weight in KG
Meal 1-4
-2g of liquid carbs per kg of lean body weight @ each
meal. liquid Simple sugars or glucose polymers.
Whey should be added to the drinks.
Meal 5-8
- liquid carbs and solid high-glycemic carbs (corn
flakes). 1.5g of carbs per kg of lean body weight @
each meal.
Meal 9-12
-Real foods!!! .5g per kg of lean body weight. of solid
starches and some liquid carbs @ each meal.

Stage 2: 25-48 hours
Meal 1-4
-1g carbs per kg lean body weight @ each meal. Start
eating more solid carbs and proteins.
Meal 5-8
.75g of carbs per kg of lean bodyweight. Normal
foods like rice potatoes and pasta.
Meal 9-12
.5 g of carbs per kg of lean weight. Start lowering
glucose. Use more simple liquid carbs and proteins
so that you get a sugar crash.
If you are sore or skipped meals then keep loading
until before bed Sunday. If you ate any fructose or
sucrose DO NOT eat carbs till bed.

Well this basically is them same as the Anabolic Diet. The only difference is the Anabolic Diet doesn't really specify the amount of carbs you should consume during carb-up

all that and he looked like this. practice what you preach. ask the female bodybuilder who he talked into mexican calf implants.see how that worked out.