38 Days Later...into Anabolic Diet

[Thong Maniac]

Still not seeing much fat loss. Macros around 60 f, 35 p, 5 c
Cals ranging typically from 2600 to 3200. Not alot.
Dont want to start dropping cals to soon and end up early summer having to maintain a 1800 cal diet.


hIIT cardio is 10 min a day (4-5 times a week, treadmill)

[_aj_]

Still not seeing much fat loss. Macros around 60 f, 35 p, 5 c
Cals ranging typically from 2600 to 3200. Not alot.
Dont want to start dropping cals to soon and end up early summer having to maintain a 1800 cal diet.


hIIT cardio is 10 min a day (4-5 times a week, treadmill)

Your HIIT is 10 minutes on the treadmill?

[Thong Maniac]

Your HIIT is 10 minutes on the treadmill?

After lifting yes...My idea was to elevate heart rate rapidly. The idea is to let diet do most of the work.

[El Diablo Blanco]

2600 to 3200 is a lot of calories if you're cutting.  Have you even figured out how much your baseline is?  You need to take in less than what you require to lose fat.

How tall are you?  how much do you currently weigh?

[_aj_]

After lifting yes...My idea was to elevate heart rate rapidly. The idea is to let diet do most of the work.

Are you sprinting on the TM or doing the Cutler Stroll?

[Thong Maniac]

2600 to 3200 is a lot of calories if you're cutting.  Have you even figured out how much your baseline is?  You need to take in less than what you require to lose fat.

How tall are you?  how much do you currently weigh?

6ft, probably 14 bf. 210 lbs.

3200 is basically maintenence for me according to calculators.

[calfzilla]

Maybe do like joon and buy keto sticks and test to see if you are in ketosis. Maybe you need to clean up the diet a little and get rid of some more carbs.

[Thong Maniac]

Are you sprinting on the TM or doing the Cutler Stroll?

Sprinting.

30 sec light jog, 30 second blast from 8-10mph. 10 reps of the blast

[Thong Maniac]

Maybe do like joon and buy keto sticks and test to see if you are in ketosis. Maybe you need to clean up the diet a little and get rid of some more carbs.

My carbs are only coming from greens, one or two serving of nuts or nut butter, and trace dairy stuff like my whey shake. Definitely under 30g a day like the diet calls for

Maybe i just need to give it a solid 2 months before casting judgement

[d0nny2600]

My carbs are only coming from greens, one or two serving of nuts or nut butter, and trace dairy stuff like my whey shake. Definitely under 30g a day like the diet calls for

Maybe i just need to give it a solid 2 months before casting judgement

How much have you lost in the 38 days?

[Grape Ape]

Sprinting.

30 sec light jog, 30 second blast from 8-10mph. 10 reps of the blast

8 mph is a jog

For HIIT at that short level of activity to be truly effective, that 30 sec has to be MAX effort.

[Thong Maniac]

How much have you lost in the 38 days?

Interesting enough, no real loss. Id say slightly hardened up with arm veins more pronounced but scale is either same or up a lb or two

[Thong Maniac]

8 mph is a jog

For HIIT at that short level of activity to be truly effective, that 30 sec has to be MAX effort.

Sounds like heart attack levels. 8 mph when your doin reps is hard as shit for me but yeah i typically try for 9-10

[mazrim]

Too many cals, IMO at that weight and bf or are you looking for more of a recomp type thing and not a straight up diet?

Agree on hiit as well. Do that longer or drop cals.

[Thong Maniac]

Too many cals, IMO at that weight and bf or are you looking for more of a recomp type thing and not a straight up diet?

Agree on hiit as well. Do that longer or drop cals.

Intention was a recomp esq to see just how effective hi fat low carb could be. I thought 40 days in the results would be much more evident. Training is great though, tons of energy.

[Erik C]

My carbs are only coming from greens, one or two serving of nuts or nut butter, and trace dairy stuff like my whey shake. Definitely under 30g a day like the diet calls for

Maybe i just need to give it a solid 2 months before casting judgement

You forgot about your cheat day, that I told you would definitely screw up your fat loss plans.

Dr. Mauro Di Pasquale, M.D. was also a world champion Power Lifter. His ANABOLIC DIET wasn't geared to Bodybuilding, it was for building and maintaining over all strength, without accumulating way too much useless body fat. You seem to be confusing the generic word "diet," with fat loss. Not true. "Diet" it is just what you eat. For fat loss, your "diet" must be a "fat loss diet." An Anabolic Diet, with a cheat day once a week, when you pig out on carbs, won't work for body fat loss at all. It will help you maintain weight, while growing muscle, but it won't get rid of appreciable amounts of body fat. To get that done, you have to lose the cheat day, and do the Anabolic Diet 7 days per week, with no cheating at all. Otherwise you are wasting your time.

[mazrim]

Gotcha, always good to experiment. Did the same thing years ago myself when trying to find the "perfect" diet. Came to conclusion that no such thing. It is still essentially get protein/cals in and rest fill with whatever you want. I felt terrible on low carb diets so I don't do them. Prefer higher carb, but if you feel great then that's awesome. Just, like i wrote, I came to conclusion that it's not magic by any means and myself did not perform optimally on it.

[Grape Ape]

Order a stew smith fitness book, put weight on your back and get outside........you'll lean out no problem.

[Thong Maniac]

You forgot about your cheat day, that I told you would definitely screw up your fat loss plans.

Dr. Mauro Di Pasquale, M.D. was also a world champion Power Lifter. His ANABOLIC DIET wasn't geared to Bodybuilding, it was for building and maintaining over all strength, without accumulating way too much useless body fat. You seem to be confusing the generic word "diet," with fat loss. Not true. "Diet" it is just what you eat. For fat loss, your "diet" must be a "fat loss diet." An Anabolic Diet, with a cheat day once a week, when you pig out on carbs, won't work for body fat loss at all. It will help you maintain weight, while growing muscle, but it won't get rid of appreciable amounts of body fat. To get that done, you have to lose the cheat day, and do the Anabolic Diet 7 days per week, with no cheating at all. Otherwise you are wasting your time.

Ok but what about the calorie intake. AD says my maintence is way higher than even what im doing

[El Diablo Blanco]

6' 220, 14BF, then 3200 is  too much.  basically keep track of calories and tweak down a bit until you start noticing a difference.   Are you doing the refeeds on the weekend just munching on carbs?

[Thong Maniac]

6' 220, 14BF, then 3200 is  too much.  basically keep track of calories and tweak down a bit until you start noticing a difference.   Are you doing the refeeds on the weekend just munching on carbs?

My refeed is saturday only. Morning till bed. Sugary carbs like protein bars, normal people dinners and lunches and small dessert. Ill probably cut the majority of this junk out like Erik C said

Why are all these maintenece calculators and AD diet instructions saying that my maintenence is like 3200-3600?

[El Diablo Blanco]

My refeed is saturday only. Morning till bed. Sugary carbs like protein bars, normal people dinners and lunches and small dessert. Ill probably cut the majority of this junk out like Erik C said

I tried that diet.  After a big carb breakfast on Sunday I just wanted to sleep all day.

[Erik C]

Ok but what about the calorie intake. AD says my maintence is way higher than even what im doing

Calories don't make you fat. Calories from carbs are what makes you fat. If you don't believe that, then you just don't get what extremely low carb dieting is all about. In my experience, all the people that I have ever known, who counted calories, and included carbs in their daily diet, were fat, and stayed fat, and will probably die fat, because they just don't get why they are fat in the first place: Eating Carbs!

[Thong Maniac]

Calories don't make you fat. Calories from carbs are what makes you fat. If you don't believe that, then you just don't get what extremely low carb dieting is all about. In my experience, all the people that I have ever known, who counted calories, and included carbs in their daily diet, were fat, and stayed fat, and will probably die fat, because they just don't get why they are fat in the first place: Eating Carbs!

Dude i just said im under 30g a day...yet nothing is happening all that much, so calories in and and out definitely have some role. One semi refeed day i doubt is doing any harm. Even pasquale says that. I read his book

[Rudee]

Your HIIT is 10 minutes on the treadmill?

HIIT is fueled by glucose.  Shouldn't even be doing HIIT if he's eating low carb like that.