Hey y'all! boyfriend and I are about to start AD together. I am excited and looking forward to it! I attempted it once before, had a craptastic week, and stopped. Now, starting today, I got everything back in order. I understand that I need to learn better ways to deal with stress but all in time! Anyways, here is the beginning steps for Anabolic pertaining to me:
Protein: 171g
Fat: 114 g
Carb: 30 NET carbs
This is just for the induction phase (12-14 days). I will repost macros once I get to the next step.
If you are curious about AD, google it! I learned about it from a figure athlete, Jen Heath, on the FA website.
I am just waking up this morning and did a 30 minute fasted cardio, came home, and had breakfast:
4oz grilled chicken breast, 2 scrambled eggs, 2 fish oil caps
P:37/F:17/C:2
J's Anabolic journal
Moderators: Boss Man, cassiegose
Not fussed with that truth be known. At first glance, fasted cardio isn't great, even with Protein, as you need Carbs to increase Bloodsugar, and help the brain to function, and for things like alertness, mental sharpnes etc etc,. and training on empty, means you do something that reduces bloodsugar, when your Bloodsugar is low, which makes no sense.
Your protein needn't be that high either. Remember, don't eat like Pros, until you look nearly like Pros. If your body only needs say 20g Protein x 6 meals, (120g per day), as an example figure, than 170+ isn't necessary.
Your body may either get rid of the Protein, or perhaps do nothing worthwhile with it, making the extra Protein useless. Plus you'll get more Nitrogen to Uric Acid conversion as well.
The figures, you should be looking at are around 0.8g Protein per lb of bodyweight, rising to around 1.2 in the future.
This would seem more suitable right now, as you're not a person with 12"-3" arms, and approximately 140-150lb of lean mass, so you're eating like one, when you don't need to, and in the process, paying for it.
The low Carbs will force the body to access Fats for energy, which are being replaced by higher dietary Fats, presumably to maintain Fat levels.
I'm not familiar with this system, but hopefully in 2 weeks the Macro situation looks better, because right now, it looks a bit askew, and personally I'd reduce Protein by about 30%, cut Fats about 30%, and increase Carbs to meet the shortfall.
So that's 120g Protein, roughly 75g Fats, and approximately 170 Carbs per day.
Your Calories are around 1,830, which is okay for someone of your size.
If you're happy with this system, then fine, as I say, I don't really know it, I'm just letting you know what I think
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Your protein needn't be that high either. Remember, don't eat like Pros, until you look nearly like Pros. If your body only needs say 20g Protein x 6 meals, (120g per day), as an example figure, than 170+ isn't necessary.
Your body may either get rid of the Protein, or perhaps do nothing worthwhile with it, making the extra Protein useless. Plus you'll get more Nitrogen to Uric Acid conversion as well.
The figures, you should be looking at are around 0.8g Protein per lb of bodyweight, rising to around 1.2 in the future.
This would seem more suitable right now, as you're not a person with 12"-3" arms, and approximately 140-150lb of lean mass, so you're eating like one, when you don't need to, and in the process, paying for it.
The low Carbs will force the body to access Fats for energy, which are being replaced by higher dietary Fats, presumably to maintain Fat levels.
I'm not familiar with this system, but hopefully in 2 weeks the Macro situation looks better, because right now, it looks a bit askew, and personally I'd reduce Protein by about 30%, cut Fats about 30%, and increase Carbs to meet the shortfall.
So that's 120g Protein, roughly 75g Fats, and approximately 170 Carbs per day.
Your Calories are around 1,830, which is okay for someone of your size.
If you're happy with this system, then fine, as I say, I don't really know it, I'm just letting you know what I think
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JNicole2009
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I was thinking that the 170 seemed high to me too! I just typed in numbers to a calculator on the anabolic web page and that is what it gave me. I have the hardest time getting it up that high and have only been hitting about 120-130. After the 12 days of decreased carbs, you do a carb load to re-feed and then 5 days of low carb again and just repeat the cycle. I have read a lot of reviews which seem positive. I will keep you updated on feelings though. I have reduced cardio like you and I have discussed and put the workout routine that you sent me in to action. Right now, I am looking to gain strength/bulk then start cutting. Thanks for everything and as always, you are very very wise 
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JNicole2009
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Tomorrow's Workout :D SPRINTS!
This is one of the ones that dad found for me. I am burned out on long distance and hitting up the track again tomorrow with an old soccer sprint work out. SUPER STOKED
WARM-UP
1 Lap (440 yds) in 180 seconds 3 Min 440 yds
Stretch
1 Lap (440 yds) in 120 seconds 2 Min 440 yds
Stretch
1 Lap (440 yds) in 60 seconds 1 Min 440 yds
Stretch
EXERCISE [*break 3 minutes between sets*]
10x20 yds in 3 sec with 17 sec to return
8x40 yds in 6 sec with 34 sec to return
6x60 yds in 10 sec with 50 sec to return
4x80 yds in 14 sec with 66 sec to return 2x100 yds in 18 sec with 82 sec to return 1x50 yds in 5 yd cycles in 180 sec (Suicide Run)
Stairs – Up/Down = 1 Set with minimum of 50 steps in one direction
Do 5 sets with 30 seconds between each set
COOL DOWN
1 Lap (440 yds) in 120 seconds 2 Min 440 yds
Stretch
1 Lap (440 yds) in 180 seconds 3 Min 440 yds
Stretch
Total 60 Min 4250 yds = 2.4 Miles + Stairs
Diet for today:
M1: scrambled eggs, 1 cup OJ
M2: small wheat tortilla with grilled chicken and 1 tbsp fat free oil salad dressing, 1 cookie (cheat!)
M3: cottage cheese, 2 tbsp peanut butter
M4: roast beef, cauliflower, hard boiled egg whites
M5: protein shake (1 scoop whey)
WARM-UP
1 Lap (440 yds) in 180 seconds 3 Min 440 yds
Stretch
1 Lap (440 yds) in 120 seconds 2 Min 440 yds
Stretch
1 Lap (440 yds) in 60 seconds 1 Min 440 yds
Stretch
EXERCISE [*break 3 minutes between sets*]
10x20 yds in 3 sec with 17 sec to return
8x40 yds in 6 sec with 34 sec to return
6x60 yds in 10 sec with 50 sec to return
4x80 yds in 14 sec with 66 sec to return 2x100 yds in 18 sec with 82 sec to return 1x50 yds in 5 yd cycles in 180 sec (Suicide Run)
Stairs – Up/Down = 1 Set with minimum of 50 steps in one direction
Do 5 sets with 30 seconds between each set
COOL DOWN
1 Lap (440 yds) in 120 seconds 2 Min 440 yds
Stretch
1 Lap (440 yds) in 180 seconds 3 Min 440 yds
Stretch
Total 60 Min 4250 yds = 2.4 Miles + Stairs
Diet for today:
M1: scrambled eggs, 1 cup OJ
M2: small wheat tortilla with grilled chicken and 1 tbsp fat free oil salad dressing, 1 cookie (cheat!)
M3: cottage cheese, 2 tbsp peanut butter
M4: roast beef, cauliflower, hard boiled egg whites
M5: protein shake (1 scoop whey)
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JNicole2009
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Monday
M1: scrambled eggs, ham
[10AM weights]
M2: protein - 1 scoop whey
M3: grilled chicken salad, 2 tbsp cheese, hard boiled egg white
M4: 1/4 cup oats, 2 tbsp peanut butter, 1 scoop whey
M5: grilled chicken salad, olive oil, 2 tbsp cheese
[10AM weights]
M2: protein - 1 scoop whey
M3: grilled chicken salad, 2 tbsp cheese, hard boiled egg white
M4: 1/4 cup oats, 2 tbsp peanut butter, 1 scoop whey
M5: grilled chicken salad, olive oil, 2 tbsp cheese
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JNicole2009
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JNicole2009
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Woke up late this morning so not sure if I will be able to get everything in. Today is just cardio day for 30-45 minutes. I have research papers and finals to study for as well as a basketball game to go to at 3.
M1: crackers and sprite zero...was feeling sick this morning (SINUSES) I had to get something on stomach to take medicine
M2: turkey on 2 slices wheat, hard boiled egg white
M3: grilled chicken salad, shredded cheese
M4: 3 eggs, 1 egg white, protein powder
M1: crackers and sprite zero...was feeling sick this morning (SINUSES) I had to get something on stomach to take medicine
M2: turkey on 2 slices wheat, hard boiled egg white
M3: grilled chicken salad, shredded cheese
M4: 3 eggs, 1 egg white, protein powder
Anytime you get chance, try looking at the "Test Your Growth" thing I put on site in the diet secion, if you like. I researched more into what you're doing and drew own conclusions, which you might find interesting.
Whatever happens, keep up the hard training work, because you ARE doing great, and you ARE getting results you SHOULD be proud of.
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Whatever happens, keep up the hard training work, because you ARE doing great, and you ARE getting results you SHOULD be proud of.
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JNicole2009
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for some reason internet won't let me get to the site. the school blocks certain sites...? could you PM it to me? i actually talked with nutritionist (yet again) and she isn't too fond of the AD idea soooooo
104 g protein
104 g carb
47 g fat
poor metabolism is probably like "What the heck are you doing!??!?!?!"
104 g protein
104 g carb
47 g fat
poor metabolism is probably like "What the heck are you doing!??!?!?!"
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JNicole2009
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Yes, it is 2:40 AM. I am wide awake..ugh. I took yesterday off from the cardio bunny mode and just lifted. It took every ounce of not to even touch "running buddy" but thankfully, the teachers were generous enough to provide me with loads of study materials and research papers to do to occupy mind. Now, I am burning up in room because the AC has been turned over to straight heat, the weather is really bad so I cannot open window to allow cold air to come in, and I am dying of thirst. Goal for today: MORE WATER...I get to do deads today so I am pumped over that plus no class means no time sets for anything. Just have to get it done. I am waking up at 6 to head to the caf for 2 hours of studying, a little social time along with breakfast, and then change for the gym. Sounds fun...can't wait for run!!!!
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JNicole2009
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12/10/08
M1: scrambled eggs, 2 slices wheat bread, 1 tbsp cream cheese, 1/4 cup black berries
M2: 1/2 cup fat free cottage cheese, 1 scoop protein powder
M3: grilled chicken salad, 2 hard boiled egg whites
M4: All bran cereal or some other complex carb (?!?!?!)
M5: Turkey salad, 1 slice wheat bread, hard boiled egg whites
M6: 1/2 cup oats (in water), 2 tbsp peanut butter
Will be posting DL numbers soon!!!!!
M1: scrambled eggs, 2 slices wheat bread, 1 tbsp cream cheese, 1/4 cup black berries
M2: 1/2 cup fat free cottage cheese, 1 scoop protein powder
M3: grilled chicken salad, 2 hard boiled egg whites
M4: All bran cereal or some other complex carb (?!?!?!)
M5: Turkey salad, 1 slice wheat bread, hard boiled egg whites
M6: 1/2 cup oats (in water), 2 tbsp peanut butter
Will be posting DL numbers soon!!!!!
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JNicole2009
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SOOO...The class I stayed up ALL FLIPPIN' night for..CANCELED! The teacher is snowed in and also had a driving accident - but is okay. Her truck hydroplaned off of the back road and totaled. Luckily, she is unharmed! She just called me during 2 hour nap and told me about it. All I have to do for her class now is write a quick paper about the difference between intentional torts and negligence and give examples...EASY! I can do it in sleep right now...
Speaking of sleep...You ever have that roommate or inconsiderate person in your life that just gets on your nerves at the worst moments and basically believes the world revolves around them? Well, I have a roommate who is like that. She is the most sheltered, inconsiderate, lazy, CHILD I have ever come across. Nothing wrong with being sheltered until you hit a certain age. But good gracious! She is 21!!! GROW UP. She spends every breathe with her boyfriend, thinks she is queen of the gym (CARDIO BUNNY), and has had her life handed to her on a gold blingin' plate. Heaven forbid you don't bow down to her. momma' would've slapped me if I treated her or dad the way she does! I would have slapped own mouth actually. I am spoiled but not in the bad way like this. She wants it, gets it; her way or no way; and throws a fit if not. Anyways, she likes to sleep till a good 11 in the morning when she gets in from her bf's parents house at 2 AM(he is 25 by the way and still with his parents and jobless). She makes sure to let me know that she has made it in by slamming the door and dropping her bag loudly. Well, this morning, I was running on 3 hours of sleep. alarm goes off and she lets out a deep sigh because it was too loud apparently and disturbed her beauty sleep. Then, I go to the caf, study and guzzle down caffeine, come back at 11, and she is still asleep. I hooked computer up to the internet, turned on lamp to finish paper, and hear her letting out more sighs. "So sorry princess that the world began without your permission!" Anyways, she finally gets her out of bed and dresses herself (by herself b/c she's a "big kid" now!).Well I decide to take a nap at 1 this afternoon because I flippin' deserve one. I lay in bed and she decided to turn on music and bang on her lap top keys and just be loud and ignorant...grr..so I sigh..loudly..then mom calls. I talk to her for a few minutes then say "Hey mom. I didn't sleep much last night because I was up studying late and a lot of noise was going on. Can I take a nap and call you back later. I really am cranky and don't want to snap." Mom had already known that I was pissed so she laughed and let me go. I think roommate got the message because she then got up and left 5 minutes later. I could have SERIOUSLY punched someone I was so cranky. The thing is, this is how it is always. But when I get REALLY cranky and sleep deprived, your best bet is to not even breathe loud. I am in pms-overdrive and will not be pleasant. But, I finally got 2 hour nap and woken up by the wonderful news that the reason for sleep deprivation has been canceled and life is merry again until Tuesday's final.
The End.
Speaking of sleep...You ever have that roommate or inconsiderate person in your life that just gets on your nerves at the worst moments and basically believes the world revolves around them? Well, I have a roommate who is like that. She is the most sheltered, inconsiderate, lazy, CHILD I have ever come across. Nothing wrong with being sheltered until you hit a certain age. But good gracious! She is 21!!! GROW UP. She spends every breathe with her boyfriend, thinks she is queen of the gym (CARDIO BUNNY), and has had her life handed to her on a gold blingin' plate. Heaven forbid you don't bow down to her. momma' would've slapped me if I treated her or dad the way she does! I would have slapped own mouth actually. I am spoiled but not in the bad way like this. She wants it, gets it; her way or no way; and throws a fit if not. Anyways, she likes to sleep till a good 11 in the morning when she gets in from her bf's parents house at 2 AM(he is 25 by the way and still with his parents and jobless). She makes sure to let me know that she has made it in by slamming the door and dropping her bag loudly. Well, this morning, I was running on 3 hours of sleep. alarm goes off and she lets out a deep sigh because it was too loud apparently and disturbed her beauty sleep. Then, I go to the caf, study and guzzle down caffeine, come back at 11, and she is still asleep. I hooked computer up to the internet, turned on lamp to finish paper, and hear her letting out more sighs. "So sorry princess that the world began without your permission!" Anyways, she finally gets her out of bed and dresses herself (by herself b/c she's a "big kid" now!).Well I decide to take a nap at 1 this afternoon because I flippin' deserve one. I lay in bed and she decided to turn on music and bang on her lap top keys and just be loud and ignorant...grr..so I sigh..loudly..then mom calls. I talk to her for a few minutes then say "Hey mom. I didn't sleep much last night because I was up studying late and a lot of noise was going on. Can I take a nap and call you back later. I really am cranky and don't want to snap." Mom had already known that I was pissed so she laughed and let me go. I think roommate got the message because she then got up and left 5 minutes later. I could have SERIOUSLY punched someone I was so cranky. The thing is, this is how it is always. But when I get REALLY cranky and sleep deprived, your best bet is to not even breathe loud. I am in pms-overdrive and will not be pleasant. But, I finally got 2 hour nap and woken up by the wonderful news that the reason for sleep deprivation has been canceled and life is merry again until Tuesday's final.
The End.