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Sounds like he just re-wrote
Sounds like he just re-wrote the Anabolic Diet. It'a pretty standard cyclical ketogenic diet. 5 days low carb, high fat and high protein and two days of low fat, high protein, high carb.
I used it for many years myself way back in my early twenties. It was an insanely easy way for me to keep a sexy and svelte 210-215# frame. It was stupid proof. I actually, and very briefly, made down to 195 at around the age of 20. That was my same weight when I was in the 6th grade. I've been a fatty my whole life.
Pretty much all meat and some veggies during the week. Make sure to get your EFA's if your not already taking them in. On weekends make a move toward things like cereal and skim milk, lots of bagels (no butter, maybe jelly), pasta etc. You may want to start an online diet log if you don't already. Some people seem to make the assumption that because they are doing lowcarb they can eat whatever they want and not get fat. That's simply not the case. Regardless of macronutrient intake, if you eat more than you burn that excess needs to go somewhere. Also, due to the high caloric density of fat the actual volume of food will decrease. 500-600 calories of ground beef is a lot smaller than 500-600 calories of pasta. If this is a problem, then make sure to drink a lot of water or even have a lot of sugar free jello on hand.
Are you trying to lose weight or gain?
Also, you may want to look
Also, you may want to look into taking a fiber supplement and double up on the multivitain during the week.
Sounds refreshingly easy!
Sounds refreshingly easy! That'd be a nice change of pace...
I am using it to first reduce my %BF a bit and then gain lean mass.
I've gone from 148 to around 205 at 6 foot tall with little trouble with regards to fat gain. I consider that the weight I "should have had." But now I am gaining bodyfat and would like to keep it under control.
Doc's comment in "The Days of Whines and Poses"
Q) We’ve heard so much in all the muscle mag gossip columns about the “high fat” diet Vince McMahon “forced” all the WBF guys to go on. You were there. What’s the real scoop on this diet technique?
A) Upon my arrival at the WBF headquarters in Connecticut, Vince asked me who he could get to do the most sophisticated drug testing available. He was dead serious about keeping the guys off steroids. “That’s easy,” I offered. “Dr. Mauro DiPasquale in Canada is the best there is.” Mauro, recognizing a great research opportunity when he saw one, offered to help out beyond the drug testing he agreed to do for Vince. He offered to put them on the high fat diet and collect research data on the guys.
Hell! The Doc was already getting their blood and urine anyway, so why not! I have to admit, though, that Mauro’s explanation of the high fat diet sounded pretty convincing. All of us -- Vince, the WBF guys, myself -- bought into it. We decided together to try it. Seriously! The vote was unanimous. They were NOT forced to do anything! Can you imagine ANYONE in his right mind trying to force Big Jim Quinn or the ever-explosive Mike Quinn to do ANYTHING? Here’s what they bought into:
PHASES ONE AND THREE:
First three weeks of the sixteen week precompetition cycle, and the last three weeks prior to the competition, eat regularly (plenty of carbs and protein) for 36 hours and the other 5 1/2 days eat a low carb, high fat and protein diet.
Each of the 5 1/2 day's diet is to consist of the following:
* At least 7000 calories
* Two Percent Carbohydrates (approximately 30 grams)
* Fifty Percent Protein (approximately 775 grams)
* Forty Seven Percent Fat (approximately 350 Grams)
One Percent alcohol (if desired): This means one bottle of stout beer or one whiskey without a mixer per day MAXIMUM.
PHASE TWO:
During this phase -- from weeks 4 through 12 of your 16 week precompetition cycle -- you should stay on a high fat, high protein, low carb diet all the time EXCEPT when it's time to train. Then, consume 200 calories of high glycemic index carbohydrate-rich foods (e.g., simple sugars) from 1/2 hour before, during, to 1/2 hour following training.
Did it work for the WBF guys? It did for a couple of the guys, but most just weren’t into the kind of discipline required to maintain such a rigorous diet. I was, and I did. For nine weeks only. Couldn’t take it any more! I lost about 5-6 pounds of fat and gained 5-6 pounds of lean tissue, and it wasn’t from any changes in my training regimen.
Point is, I still think there’s merit to it, but sheesh! It is NOT the most healthy way to live your life. Between bitch tits from aromatizing steroids and heart disease from a high fat diet, It’s no contest for me! I’ll take my bod and go tinker with it somewhere else!
That’s it for this month. Send in your questions, funny, dry, stupid or whatever. Anything but virtually spurious. I can take it. I leave you with this question: How can anyone claim to hold a valid opinion if they have never been exposed to the best available evidence?
Be careful on the weekend
It is easy to overeat on carbs during the refeed. I made this mistake. It's okay to bump the calories a little. But, try to stay with the same number of calories everyday. The trick is to change the ratios. Few carbs during the week and mostly carbs during the weekend. I am enjoying it so far and have lost 3 inches off my waist in 4 weeks. Warning - the first two weeks will suck.
Thanks. What have you been
Thanks. What have you been eating mostly? I seem to be stuck with red meat, other meats, eggs, butter, cheese, milk, protein drinks, olive oil and various non-starchy vegetables. But that's about it.
Why did the first two weeks suck? Low energy? I know you're supposed to skip the first carb refeed, but I've done fat diets before and I am ketogenic within 3-4 days usually, judging by weight loss and a return of energy.
That is all that I eat as
That is all that I eat as well - red meat, chicken, and fish. Sometimes I throw in lamb and turkey. Any meat is okay. I just do not eat pork. My breakfast is 3 whole eggs and sausage. I have 2-3 meals of meat and a serving of veggies and 1-2 protein shakes. I had low energy the first two weeks and struggled through my workouts. But, now I have no problems. I have leveled my carbs off at around 40-50 grams a day and I am still losing 2 pounds a week and about a half inch off my waist.
Wow. You are making the
Wow. You are making the progress. Do you think it's just as good for weight gain? I am doing a straight-forward hypertrophy phase for the next couple of months...
Here's another question.
Here's another question. Does gluconeogenesis lead to carb/glucose formation? I had assumed that it does but I don't know for sure. And everyone at work is telling me that my brain is going to rot from the lack of carbs.
Thanks, I have finally
Thanks, I have finally figured this diet out. It gets easier everyday.
You can definitely gain weight on this diet. I was gaining at first because I did not realize how many calories I was consuming. I went from 248 to 267 in a month. I didn't mind as I had a competition coming up but now I want to get leaner. The online diet journal as Dan suggested before solved this problem. I now try to consume under 2000 calories during the week and about 3000 on the weekend.
The brain only needs 20-25 grams of carbs a day. It can convert protein into carbs if needed. That is gluconeogenesis. I am having no problem with 40-50 grams per day. I am doing German Body Comp now and I have enough energy to make it through my workouts. Today, I have only had 6 grams of carbs and I feel fine. However, I did refeed this weekend. Feel free to bump up your carbs if you are feeling tired. You have to experiment to find what level is appropriate for you.
Holy crap, 20 pounds in a
Holy crap, 20 pounds in a month??? Did you take your bodyfat before and after?
Chapter 4 in MD's book is really good about explaining the diet. I was just curious what actual results were. I would have assumed that people tend to lose more easily on the diet than gain because of the ketogenic nature of that style of eating.
20 pounds is pretty sweet, though.
Yeah but my bodyfat went up
Yeah but my bodyfat went up to high. I could not see any of my abs. Funny things is that I went on the diet to lean up. My problem is that I will start leaning doing Body Comp workouts. Then, I decide to do a competition and stop the dieting. I plan to use this diet to pack on muscle once I get back to 10-12 percent.
If you think about it, this is similar to Doc's zig zag diet. Eat less some days and more on others. The end result is that it puts the body in a more anabolic state so that you gain more muscle when you increase you food intake while losing mostly fat when you eat less.
Regardless of methods, do not gain more than a pound a week. Else, it will be a lot of fat. I have done the exact same thing twice which I hate to admit. But, it got me a higher total so I did not mind the extra fat. However, I want to get leaner (but stay the same weight) so that I can see if my total will go up even more.
The funny this is that I
The funny this is that I have had no changes despite being on the diet for about a week now. And I have kept carbs very low, below 30g per day and sometimes I have zeeero carbs. Still, no change in weight or bodycomp.
However, I have way, way more energy now, no sugar crashes or mid-day drowzies, and I'm not voraciously hungry all the time. If my blood work comes out normal in a few months, I will stay on the diet just for the fact that I'm so carb sensitive that it causes all these mood and energy problems. Plus I like steak.
I do so want to drink a six-pack of hard cider, though.
Track your calories and your
Track your calories and your measurements. Especially at your waist. The weight may not change but your waist should be getting smaller and/or firmer. You can build muscle and lose bodyfat at the same time. As a result, your bodyweight will stay the same. This is happening to me this week. However, my pants are fitting looser so I know that progress is still being made. Johnny Bowden has a great book comparing different low carb diets. he makes a comment that some people will not lose weight at 30 grams of carbs and need to bump it up a little. This could be you. My energy levels are up as well but I tend to stay full on most days and have to force myself to eat. This happens all the time when I eat a bunch of eggs for breakfast.
Closing in on target
Only one pound net lost this week. I say net as I typically gain 2-4 pounds over the weekend re-feed. I did drop the re-feed to only one day this weekend as I felt bloated after one day of carbs. The odd thing is that I did not lose nothing off my waist. However, I look leaner so I know the body-fat is still coming off.
Next week I will change from body comp training and spend 3 weeks increasing the intensity to see how the body respond. Plus, this will allow me to gauge how many carbs are needed for this type of training. I have been doing high volume for over 6 weeks so I can use a change.
Cool. Good on ya. Thanks
Cool. Good on ya. Thanks for all the feedback.
"Wow. You are making the
"Wow. You are making the progress. Do you think it's just as good for weight gain? I am doing a straight-forward hypertrophy phase for the next couple of months..."
It could be. You would need to eat more than you burn. It doesn't really get any more difficult than that.
"Here's another question. Does gluconeogenesis lead to carb/glucose formation? I had assumed that it does but I don't know for sure. And everyone at work is telling me that my brain is going to rot from the lack of carbs."
Your co-workers are thinking of hypoxia, too little oxygen in the brain. It can happen when the body relies on ketones as primary fuel source. From what I hear, that only happens during starvation and/or uncontrolled diabetes. You're in the clear.
Also, gluconeogenesis = gluco(sugar) neo(new) genesis(building, forming, creating).
One more update... did 3
One more update... did 3 weeks of Poliquin's 1-6 Principle to increase the intensity and my energy levels were fine. I have to add that I started using Doc's Anaerobic Power which helped with energy as well. I also lost another 2 pounds last week. It is time to change and do more volume and bump up the carbs as I do not want to go below 250 lbs: too cheap to buy new clothes plus I want to stay in the 275 class. The plan now is to increase volume to build muscle for the next 6-8 weeks. I think I can hit 265 with 10 percent bodyfat over the next 3-5 months. The diet rocks. Combine it with GBC and it's even better.
Willis