Dylanamus on the Anabolic Diet

[dylanamus]

28-08-2009

Mood: Satisfied hunger. Content and relaxed. Decent energy levels.


Calories: 1776kcal | Carbs: 27.8 | Fat: 108.3g | Protein: 173.0g



29-08-2009

Carb-up weekend.

Exercise: 20 Rep Squat - Big 3. Workout 6. Extreme vigourous effort.

Mood: Medium to high hunger. Very low energy levels; quite lethargic and sleepy (despite a good sleep). Quite content and relaxed mentally.


Calories: 1815kcal | Carbs: 157.1 | Fat: 50.4g | Protein: 149.2g


I guess I have grown accustomed to the stability of blood-sugar levels while eating low carbs. On my first carb-up day of this weekend I was unable to get out of the energy "downer" at any stage of the afternoon and my workout suffered as such. I ate cereal for breakfast, wholemeal spaghetti bolognaise for lunch and pork and fried okra with bread for dinner. I had some potato crisps after dinner.

Weight seems to have locked in at 61.8kg for the past week, with a trend suggesting a .2% reduction in body fat despite weight remaining unchanged. Might have to start taking readings every two weeks.

Thoughts after my second carb-up are that if it weren't for the freedom to drink coffee with milk and sugar, I'd probably rather just eat low carb meals as my energy and hunger levels are more predictable.

[dylanamus]

Carb-up weekend 2

30-08-2009


Mood: Hunger dissipated. Feeling mentally alert and decent energy again.


Calories: 2258kcal | Carbs: 264 | Fat: 73.2g | Protein: 94g

I managed 55% carbs on Sunday, which was made up of whole wheat bread, a veggie burger, lasagne, fries, a slice of pizza and some garlic bread. This took me a little over calorie limits for a non-workout day, but should still fall slightly short of maintenance. A lot of my meals were at out of home, so I could easily control this better if I were home.

[dylanamus]

31-08-2009

Exercise: About 2 minutes of non stop punch-outs at which point the boxing bag exploded in multiple locations and its filling spewed forth all over the place.

Mood: A little hungry in patches (ran out of feta at lunch), but otherwise stable and alert as usual.


Calories: 1591kcal | Carbs: 21.3 | Fat: 100.7g | Protein: 151.9g


I struggled to get calories today due to the absence of feta in my lunch and despite this oversight, I also forgot to have an afternoon snack. Just demonstrates how easy it is to under eat without getting hungry on a ketosis diet.

[dylanamus]

01-09-2009

Exercise: 20 rep squat program, workout 7. Extreme effort.

Mood: Hungry during workout, but otherwise a normal day.


Calories: 1648kcal | Carbs: 25.3 | Fat: 108.6g | Protein: 148.3g


61.2kg @ 15.5% this morning (the second). Interesting... I was 62.4 on Monday morning. Same deal post carb up last week. It appears to take two days to fully digest the weekend and be able to see the genuine progress. I will be decreasing caloric intake a little, due to stagnating progress, but still aiming for around 150g protein. I should be able to get an exercise bike/eliptical/new boxing bag or SOMETHING this weekend to allow me to eat more and do 10 mins a day extra exercise.

[dylanamus]

02-09-2009

Mood: Very satisfied - and no wonder mr piggy! Good mood all day.


Calories: 2157kcal | Carbs: 29.2 | Fat: 145.7g | Protein: 134.1g

250kcal was from red wine - I didn't realise it was so dense in calories. Probably chose a bad day to have a big lamb chop. The wine was to share with a friend who helped me assemble my new furniture. Oh well, I've learnt my lesson.


03-09-2009

Mood: Regretting the two glasses of red wine from yesterday. Unmixed alcoholic beverages while in ketosis is a bad idea. Otherwise typical levels.


Calories: 1612kcal | Carbs: 17.2 | Fat: 102.1g | Protein: 144.5g



Precisely 61.2kg @ 15.5% again the past couple of days. I am aiming for 1600ish on non-exercise days to help keep things rolling. Obviously as I weigh less, my calorie requirements also diminish. Just got to try and get the bulk of my calories from protein. Loosely aiming for around 140g on off days and 160g+ on exercise days.

[LadyLifts]

Question for you Dylanamus - Since you are a fellow AD-er (though further into it then me) - do you do the recommended M/T/F split routine? I have been doing the SL 5x5 on M/W/F but I realize that to fully kick off ketosis on Monday after the carb load it is recommended to workout Monday and Tuesday, rest or cardio on Wed/Thur and then do a full body depletion on Friday before beginning the weekend's carb load. Just curious if you follow that plan or another of your own that works for you.

~Cheers!

[dylanamus]

Hello there, LadyLifts. The program I am doing - 20 Rep Squat- Big 3 - is way too intense for me to do 3 days a week. I really need min 3 days recovery for it. So I generally aim to do it Monday and Friday, which I guess fits in with entering ketosis and depleting surpless glycogen as you suggested.

I very rarely, if at all, do any worthwhile exercise on the Tuesday after the Big 3 the day before. I'm generally too stuffed. Although I do aim to do some HIIT on Wednesday if I am not still absolutely stufed, which is often the case.

I will keep this in mind though, as I have definitely found that my weight goes up a bit after carb loading and is usually down again compared to the Friday before at the end of the week.

That said, I am pretty controlling about my calorie intake and compensate for a lack of exercise with lower calories, so I guess I can worry a bit less about accelerating entry and exit from ketosis. This is my first attempt at any diet, ever, so it's still a learning process for me.

Thanks for dropping by!

[dylanamus]

Carb loading weekend was pretty standard. Cereal, bread and pasta made up the bulk of my calories - although I ate a fair bit of meat along with it on Sat night as I went to a bbq. I also had a few beers and a couple of glasses of red. Still - weigh in on Monday was surprising, still only 61.2kg.

07-09-2009

Exercise: 20 Rep Squat - Big 3 - Extreme vigorous effort 90 minutes.

Mood: Typical stability in every regard until mid workout where I became extremely hungry.


Not sure if my body was able to metabolise the 140kcal water based protein "shake" I began sipping pre-workout and finished off after the second exercise. Most importantly, I got through the 20 repper of squats before becoming really hungry. I rapidly devoured an 800kcal dinner as soon as I finished the whole workout. I easily managed to get above 150g protein from whole foods alone today, thanks to the Kangaroo steak at dinner, but the whey "shake" put me up into the 170+ zone I'm looking for on weight lifting day. Prefer to play it safe.


Calories: 1882kcal | Carbs: 23.4 | Fat: 120.4g | Protein: 173.2g

NB. I have also been taking BF% readings and noting that projected lean mass is remaining constant. 61.2 @ 15.0% was the lowest reading, where LM = 52.02kg. No note worthy change here for the last 6kg of fat loss.

I wonder if I'll break into the 60kg 14% barrier by this Friday...

[dylanamus]

08-09-2009

Mood: Hunger kicking in at 5pm growing accute by 6pm. Fortunately that was met with a 500kcal meal and a shake chaser. Everything else normal

I have a sore midsection of the right spinal extensor. I believe it was tweaked when twisting awkwardly in my chair at work. Should have TURNED like the OH&S manual says to haha Hopefully it will be all good by Friday.


Calories: 1518kcal | Carbs: 20.7 | Fat: 96.5g | Protein: 138.5g

I had to make a conscious effort at dinner tonight to keep the protein high and the calories low or else I was going get end up well above what I'm aiming for in order to get any where near the protein I want.

The use of protein supplements is becoming more useful at lower intake, although admittedly, the cut of meat I ate tonight was considerably smaller than usual and more snack calories were from nuts (almonds) than normal.

[dylanamus]

09-09-2009

Calories: 1654kcal | Carbs: 27.4g | Fat: 107g | Protein: 160g


10-09-2009

Calories: 1709kcal | Carbs: 22.5g | Fat: 121.5g | Protein: 131.5g


11-09-2009

How did I go over 30g carbs? I drank a coffee with milk and one sugar. There's 7 carbs right there. What the hell are you doing, Dylan? Wait until the weekend! hehe

Calories: 1439kcal | Carbs: 35g | Fat: 75.8g | Protein: 157.5g


12-09-2009 Carb Loading

Was on the road again and did not count calories. My estimate would be on around 2100kcal and about 180g carbohydrates and a macro ratio of 50/20/30 carb/fat/pro. Not ideal, but not as bad as it could have been.


13-09-2009

Exercise: 10 minutes untimed punch-out intervals + 4 minutes 20/10 tabata interval puchouts.

Should have been another day of carb loading, but I decided to get back into ketosis early. I estimate that I was under 30g carbs as I mostly just ate egg, meat and veggies. Again I think I ate around 2000kcal this day. Need to try and better stock my house with more variety of foods so I have calorie density options to work with.


14-09-2009

Exercise: 20 rep squat, vigorous effort for 110 minutes.

Calories: 1956kcal | Carbs: 21.5g | Fat: 122.7g | Protein: 191.2g

WEIGH IN: 60.8kg


Got a bit behind with this, which reflects a similar lackluster approach to eating on weekends. Fortunately weekdays are subconscious efforts now and I can stay under 30g carbs without really counting, but now I need to work on weekends - step one, keep oats, milk and bread on the premises! Step two, COUNT CALORIES.

[dylanamus]

15-09-2009

DOMS? More like IMMEDIATE OMS. Well I guess vigorous effort is an understatement for the day before.

Calories: 1637kcal | Carbs: 30g | Fat: 98.3g | Protein: 155g


16-09-2009

Exercise: 4 minutes 20/10 Tabata Punch-Outs / Squats.

Calories: 1448kcal | Carbs: 20.4g | Fat: 95g | Protein: 132.4g

Would have had more protein powder today, but I dont' think it's worth the extra energy. More important to get 150g+ on the weight lifting day and at least 150g the day after. Of course, I'd be concerned if it got any lower than 130g on any day while eating under maintenance.


Past few days have confirmed the trend of 60.8kg. Scales are being a bit retarded with reporting BF% lately. I am yet to see a reading starting with 14%, although I have seen 15.0% a few times! The mirror has been nice to me anyway, which is the most important thing at the end of the day.

[dylanamus]

17-09-2009

Exercise: 8 minutes 20/20 Tabata Punch-Outs / Squats.


Calories: 1,773kcal | Carbs: 26.4 | Fat: 113.8g| Protein: 159g

[dylanamus]

Okay, so I haven't logged anything in here for weeks - mostly because I have been so consistent that logging daily is a bit superflous. The exercise I do is also available in my training log.

Here are the changes that have taken place:

I have purchased grape fruit juice, apricot nectar and a few other fruit juices all stored at home so that I have fruit juice readily at hand for my carb up periods. I also have UHT milk, muesli available. I have developed the habbit of purchasing apples and mandarins the day before carb up too. I still have some left.

This is all in an effort to improve the effectiveness of my carb ups and it's working well so far.

I have increased my caloric consumption on workout days to 2000-2300kcal and have kept off days to <1600kcal.

The average of this week's composition trend is:

59.6kg 13.8% BF

Things have slowed down a lot, but weight changes are 100% fat loss and I have seen some progress on my lifts, so I can't complain!

[atypical1]

That's good work. I'm glad you posted this update.

james

[Teak]

Thanks for the update. You're pretty close to the target BF (10-12%), progress shot time?