Building High-Performance Muscle™
Muscle Sorority
 
Women's Anabolic Diet Experience
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karin17
Level

Join date: May 2007
Location:
Posts: 18

I'm wondering if anyone has any advice with using the AD diet as a woman?

I'm in the startup phase of it, but should I be doing 18 x tbw cals right now? That seems a bit high and a lot higher than I was eating beforehand.

Any experiences anyone wants to share on how I can make this work for me? I train 3x per week - pretty intense and do HIIT cardio/ss 4x per week. My bodyfat is at about 19% or so but NEVER goes below that and I've tried what seems like everything.

Thanks!

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figurediva
Level

Join date: May 2007
Location:
Posts: 73

karin17 wrote:
I'm wondering if anyone has any advice with using the AD diet as a woman?

I'm in the startup phase of it, but should I be doing 18 x tbw cals right now? That seems a bit high and a lot higher than I was eating beforehand.

Any experiences anyone wants to share on how I can make this work for me? I train 3x per week - pretty intense and do HIIT cardio/ss 4x per week. My bodyfat is at about 19% or so but NEVER goes below that and I've tried what seems like everything.

Thanks!


Hey!
I started the Anabolic Diet about 4 weeks ago & my results have been fantastic! I started at about 18% bodyfat which I had been stuck at for months. I felt I needed to do something completely different to break my plateau and this definitely did the trick.

The first 2 weeks as I was "adapting" to using fat as fuel instead of carbs I allowed myself to eat as much as I wanted so long as my daily carb intake stayed below 30g/day. My calories were much higher on this diet and I was a lot hungrier! I thought I would not see much in the way of results because I was eating so much more but the 1st week I lost 6lbs. Week 2 my weight stayed the same but my bodyfat dropped 1.5%. I only did cardio 2-3x week for about 40 minutes (less than I had been doing). In the past 2 weeks I have modified the diet slightly to include a mid-week carb-up since I felt I was losing too fast.

The 1st week is the hardest, the 2nd week gets easier but if you can make it to week 3 it will feel like second nature. I don't have nearly the carb-cravings I used to have. And I am a self-proclaimed carb-a-holic!

Let me know if you have any questions. I would love to share my experiences and help in any way I can.

~Jill

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karin17
Level

Join date: May 2007
Location:
Posts: 18

Great news - thanks!

I'm going to approach it in pretty much the same way I think. We'll see how it goes.

Do you count the carbs from sugarfree gum and Crystal Light?

Thanks :)

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beka
Level 1

Join date: Jul 2007
Location: Florida, USA
Posts: 11

hey there,

I've also just started this plan (day 6) and am curious to how it will work for me.

I'm also a figure competitor and want to increase mass as well. My cals have averaged 1600 or so, but yesterday was a very hungry day for me. I ended up hitting 2200 cals.

This way of eating is wayyyy different than what I'm used to...that's why I like it. :o)

My body is puffing up one day, then not so much the next. Also my clothes are a little tighter. I haven't weighed yet, and probably won't until the end of the 12 days.

I'm thinking all the sodium is jacking with my system, that's why the clothes are tight, but my water intake is very high.

Anyway, I just wanted to chime in here because I'd like to see how the AD is working for you girls...and for a little support. :o)

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krew
Level 1

Join date: Sep 2006
Location: Ontario, CAN
Posts: 949

I'm on my 3rd carb up and I LOVE the ad...by far the best! The think i am noticing the most is that i don't even crave carbs during the week at all and i am always hungry which i think is a good sign cuz i'm eating tons....

i started with BWx15 for lifting days and BWx12 for non-lifting days - i'm still trying to figure out my "sweet spot" as my goal is to lose fat but i have noticed some muscle gain in the 4 weeks i've been on it.

i think this will be new way of life as it's easy to fit into social situations and you never feel deprived...it's great!

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Jen Heath
Level

Join date: Nov 2006
Location: Idaho, USA
Posts: 1220

Hey all you gurls!!!

It is GREAT that you are all on the AD and love it. I wouldn't have guessed it any other way.

They (whoever that is ;-) "say" that I know my stuff when it comes to the AD...

So...I will be folllowing this thread with all of you and will be here to offer help, advice support, you name it!

Jen

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pinkprincessness
Level 1

Join date: Sep 2005
Location: California, USA
Posts: 64

I started the AD today!! I've been wanting to try it the past few months but was a little scared. But now with so much talk of it on MWA I figured I'd take the plunge. I've been at a plateau for quite a while now *ugh* so hopefully this will help.

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new2train
Level 2

Join date: Nov 2006
Location:
Posts: 37

Hi all!
I have also just started the AD this week. I am a little concerned this morning...I am way bloated. I think it may also be from the sodium intake. I am trying to keep my water intake high.

I think that this may be a bit of a challenge for me b/c I loooovvee carbs, so I am anxious to see how this turns out. I have always kept my calories around 1200/day so for the 12 day induction (130lbs x 15) 1950cals/day are alot for me.

I am still working hard to hit these numbers. I look forward to sharing info with all of you and reading your progress as well!

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beka
Level 1

Join date: Jul 2007
Location: Florida, USA
Posts: 11

Wow...there's a lot of us starting! We need to get this thread bigger than the boys' thread. :o)

new2train: I'm on day 9 and the bloating/puffiness hit me yesterday. It's got to be the sodium, I'm guessing. I'm playing around with different food tomorrow to see if it helps.

Also, finally I'm not so hungry anymore. I start to get hungry 2.5 hours after my last meal...which is perfect! My cals are gonna be low today, so I'll have to force feed myself tomorrow. NEVER thought that would happen. :o)

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Clark Banner
Level 1

Join date: Aug 2007
Location: California, USA
Posts: 57

What ratio for calories are you ladies using for the AD? Curious because I'm trying to put a plan together for my wife who has been greatly interested due to my swift success of the AD for myself. She is 27% bf 5'2" 117 lbs and she want to get back to under 110 lbs at 13%-16% bf. I don't know how many calories she needs. Help!!

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fitnesslady
Level 4

Join date: Sep 2005
Location: Iowa, USA
Posts: 757

Hi All,

I have been doing the AD plan since June 12th and I love it. I have few medical issues, but I am getting around those.

This has been a wonderful plan. When I fist read I knew that 18 X TBW, which is what is suggested to start, was way too much for me. I henceforth started at 13 x TBW. I now have adjusted that to any where between 8 to 12 x TBW. It took a bit of tweaking to get my stubborn metabolism to get with it, but with all the support here, I got it moving.

There are alot of willing people here on this forum to get you the help you need. The one dreaded thing you need to do though is track your carbs, fats, protein and calories during week. It is the only way that you know where you are at and where you will need to tweak when stalled out. On weekends though, I give up. Too many variables.

I have dropped a total of 5.5 pounds on the AD and now the inches are starting to come off. I did Velocity diet before this and lost 6 pounds on it. Remember this doesn't seem like alot, but with my stubborn metabolism, this has been great.

So get a notebook or a spread sheet created, read alot, get planning and put everything into action. And please ask questions. That is something everyone from this great site responds to, questions, and they is usually someone that has an answer that has been doing tis plan for a while.

Good luck to all.

fitnesslady

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Tampa-Terry
Level 5

Join date: Feb 2003
Location:
Posts: 3094

Clark, it's pretty straightforward, though I'd strongly advise that you read the eBook and read the threads on MWA and T-Nation

Start with whatever is maintenance calories and add a little bit extra for good measure.

60% of that number should be calories coming from fat. She should limit NET CARBS to 30g per day or less. If it goes into your mouth, it counts. Count carbs like an accountant, including the carbs in your half & half and gum and anything else liquid or solid, supp or food. The rest of the calories will come from protein.

After the first 12 days, she can start creating a deficit.

Get your wife to do some reading about the AD, too. There's some great support on the Sorority on MWA.

If either of you have any questions, don't hesitate to ask!!!




____________________________________________________
<font color="33FF00">Tampa-Terry's Supp Recommendations:

For Cutting - HOT-ROX & Se7en
For Bulking - Se7en & Carbolin-19</font>

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madam.martini
Level

Join date: Jun 2007
Location: Nova scotia, CAN
Posts: 13

I keep trying the AD, and something pops up. I'm on day 2 of my retry, but find it much easier this time. Last year I gave up pasta for Lent (not a Christian, but Lent is a great opportunity to break a bad habit), so I never seem to get that evil craving for the carbs anymore. I usually fall victim to sugar cravings, especially junk chocolate. Gotta learn to behave!

Fortuneately for me, I loooooooove the fibrous carb veggies! Cabbage makes an excellent replacement for wraps (just posted a great tuna salad "wrap" recipe) and I love these veggies in a soup.

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purenz
Level

Join date: Nov 2007
Location: New Zealand
Posts: 7

Hey all,

well the AD has made it all the way to New Zealand I started this plan three weeks ago when an ex-boyfriend of mine told me about it and emailed me all the info (including Jen's awesome blog on the subject). I managed the 12 day induction with fabulous results losing 2.6kg (just under 6 pounds) however, the first carb up weekend went a little wrong....not over carbing but under calories by huge amounts because my two little boys decided to give me a wicked stomach bug.

Had planned to carb up 36 hrs Friday through Saturday night. But pretty much didnt get to eat a thing on Saturday so went back to AD on sunday. Didnt feel like I noticed much change during the week despite 4 gruelling training sessions in the gym. Am now on my second carb up....so far so good...

Just want to acknowledge that its great to find a thread specifically for women...I was finding the other thread a little hard to follow since my motivation for the AD is not to bulk, bodybuild or powerlift...just to lean out and lose some fat!!

I'm a 32 year old mom of two, 5 ft 10" weighing 86.5 kg (190 pounds) my goal is to lean out and hopefully drop 11kg or so...time will tell!!

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JuicyLucy
Level

Join date: Jan 2007
Location: Spain
Posts: 513

Let's start it rolling, ladies!

I've got a question:

I'm going to re-start the introduction phase tomorrow. How long does it take to deplete the body of all the glycogen? HIGH intensity of exercise must play an important role in it.
And how does one know that they've made the metabolic shift?
What do you do about all the acidity in the cheese&meat? Can you get it tested? Maybe in urine?!?

Thanks everybody!

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purenz
Level

Join date: Nov 2007
Location: New Zealand
Posts: 7

Great questions!!..been wondering the same myself...and I'd like to add to that with... how long should the formula for calorie intake be higher than 15 times bodyweight to ensure maximum adaption before dropping cals to aid bf loss?

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JuicyLucy
Level

Join date: Jan 2007
Location: Spain
Posts: 513

purenz wrote:
Great questions!!..been wondering the same myself...and I'd like to add to that with... how long should the formula for calorie intake be higher than 15 times bodyweight to ensure maximum adaption before dropping cals to aid bf loss?


Well, that I can answer myself.

The Introduction Phase lasts 12 days(BWx15, keeping carbs below 30g per day). After that you have your first 16 to 36hour carb up ( they say you get in 20%cal more of what you were getting in the transition phase).

After those 14 days you should have made the shift. So you can start dieting (getting in as low as 12xBW cal) or bulking.

This is all I know. Anybody can fill in the gaps?

Cheers

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fitnesslady
Level 4

Join date: Sep 2005
Location: Iowa, USA
Posts: 757

purenz wrote:
Great questions!!..been wondering the same myself...and I'd like to add to that with... how long should the formula for calorie intake be higher than 15 times bodyweight to ensure maximum adaption before dropping cals to aid bf loss?


purenz,

I think as long as you are still making progress at 15 x TBW you can stay there. When you stall out, then you need to start working with lower multiples. I am currently at 8 x TBW, gives me 1,200 calories per day. I have decided though, I probably will not go lower than this.

When you get to these lower multiples, it really becomes a game of low fat again. You also need to start adjusting per meal. It's not perfect, but gets you close. Please read other threads, plantlady, A-G's AD, and of course mine to get some info. Of course there are others, but hopefully those will get you started. If you have further questions, there are plenty that will be by to answer.

It's a great program. Be sure you are logging your foods. I found easiest for myself to create a spreadsheet in Excel to help track. You need this to help keep yourself on track. (where you've been and what you got to do to get where you want.)

fitnesslady

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purenz
Level

Join date: Nov 2007
Location: New Zealand
Posts: 7

Thanks for the tips :)..have decided that I'm not losing but maintaining at 15 x bw so am dropping this week to 12 x bw and see what the difference is.

I'm logging my food via Fitday.com....seems to be a great way of identifying my calorie intake...still tweaking but definitely getting there!! At least I manage to keep my carbs LOW!! and its great to be able to log my calorie output via the exercise section... I figure since I'm now at the beginning of my fourth week I should be seeing some drop off!!! :)

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krahtos
Level

Join date: Nov 2007
Location:
Posts: 5

Sorry to bother you gals but I have an important question regarding the cutting phase of the diet. Im really confused, do one has to cut calories from fat intake only or should i cut them from overall calories respecting the ratios? I understand that calories should be cut from "dietary fat" but i wanna be fure.

Thanks in advance

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Waif No More
Level

Join date: Nov 2007
Location:
Posts: 115

I can't believe I have to re-start this diet for the 3rd time! I kept screwing up the carb count -not to mention confusion between one published carb counter and another. It is under control now.
I aim to build some quality muscle and get my BF down a few notches (currently 18.5%.) 18x TBW every day seemed alot for me, so I will start with 18x on my more active days and 15x on less active days. I believe calorie cycling to be a good idea. I am pesco-vegetarian (don't eat chicken or fish) but I should be able to get good results and sufficient fat from (fatty fish (such as salmon which I love) eggs, cheese, nuts and olive oil.
One thing I will miss are the HUGE ammount of vegies I have got used to eating. Will definitely get myself a fibre supp and multi vit/mins.

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Jillybop
Level 4

Join date: Aug 2004
Location: Massachusetts, USA
Posts: 3345

Delphoene wrote:

One thing I will miss are the HUGE ammount of vegies I have got used to eating. Will definitely get myself a fibre supp and multi vit/mins.


If you subtract out the fiber, most vegetables are do-able on the AD (and recommended). Drizzle them with evoo!

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Waif No More
Level

Join date: Nov 2007
Location:
Posts: 115

Jillybop wrote:
Delphoene wrote:

One thing I will miss are the HUGE ammount of vegies I have got used to eating. Will definitely get myself a fibre supp and multi vit/mins.

If you subtract out the fiber, most vegetables are do-able on the AD (and recommended). Drizzle them with evoo!

Doable, yes, but not in the quantities I had become accustomed to. Ah well!
Some of the boys in the Supps& Nurtion forum seemed to think that we should be counting total carbs, as AD was written long before the concept of "net carbs" came into vogue. What y'all think?
http://www.T-Nation.com/...79&pageNo=1

krahtos wrote:
Sorry to bother you gals but I have an important question regarding the cutting phase of the diet. Im really confused, do one has to cut calories from fat intake only or should i cut them from overall calories respecting the ratios? I understand that calories should be cut from "dietary fat" but i wanna be fure.

Thanks in advance

I would reduce your overall calories and not mess too much with the ratios. This plan is based on the premise that we must eat fat to lose fat, so I wouldn't let your fat% go too low. Remember too that fat makes you feel satisfied and you don't want to be feeling uncontrollably hungry, during your cutting phase.




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Waif No More
Level

Join date: Nov 2007
Location:
Posts: 115

Day 4 (not counting "flase starts" where I messed up the carb count) and I'm feeling better. My energy is almost back to normal. This is an enormous relief, as I felt like ABSOLUTE CRAP for the 1st 3 days. My body appears to be shrinking, I hope it is fat and not muscle loss. I will need to up my daily cals if I continue to lose at this rate.

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purenz
Level

Join date: Nov 2007
Location: New Zealand
Posts: 7

Delphoene wrote:
Jillybop wrote:
Delphoene wrote:

One thing I will miss are the HUGE ammount of vegies I have got used to eating. Will definitely get myself a fibre supp and multi vit/mins.

If you subtract out the fiber, most vegetables are do-able on the AD (and recommended). Drizzle them with evoo!
Doable, yes, but not in the quantities I had become accustomed to. Ah well!
Some of the boys in the Supps& Nurtion forum seemed to think that we should be counting total carbs, as AD was written long before the concept of "net carbs" came into vogue. What y'all think?
http://www.T-Nation.com/...79&pageNo=1

krahtos wrote:
Sorry to bother you gals but I have an important question regarding the cutting phase of the diet. Im really confused, do one has to cut calories from fat intake only or should i cut them from overall calories respecting the ratios? I understand that calories should be cut from "dietary fat" but i wanna be fure.

Thanks in advance
I would reduce your overall calories and not mess too much with the ratios. This plan is based on the premise that we must eat fat to lose fat, so I wouldn't let your fat% go too low. Remember too that fat makes you feel satisfied and you don't want to be feeling uncontrollably hungry, during your cutting phase.






In addition to that question then, I have been led to believe via the main thread on the AD that when it comes to cutting that 60% fat is way too high and that realistically it is suggested that absolutely no more than 55% is recommended??? So doesnt that stuff up the whole ratio thing right there?? I'm more confused now than ever.

I have now been on this diet for six weeks and as far as scales are concerned I'm not dropping a damn thing weight wise (my body shape is changing slowly tho - but I question how much of that is just down to normal gym work and not the AD) have reduced cals to approx 1,500 - 2,000 per day and am cycling cals now too.

How long realistically does it take to noticeably see change? I'm working out an hour of weight training (3 x per wk) usually followed by a 5 km run or cycle and 1 hours worth of cardio (spinning class or kick boxing) training twice a week.

Any advice as to how I can boost the fat loss faster??

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