ABCDE - Anabolic Burst Cycling Of Diet/Exercise

[Frackal]

Anyone ever tried this program? It was in BP's 3rd Supp Review, I tried it last year as a natty and had generally good results.

I'm kind of in limbo puttering around waiting for my next cycle to start, so I decided to do a couple rounds of ABCDE.

If anyone is interested, I'll let you all know how it goes. My goal is to put on between 4-5 lbs of solid LBM throughout the 8 weeks I'm going to do it, which is 2 bulking and 2 dieting phases. I will be using oxandrolone at low dosages that i haven't quite worked out yet through this program, most likely 30mg 4x per week before workouts during the bulking phase and 20mg/day for the 2 dieting phases.

I will keep it all in my Online Journal so I suppose only platnium members will see the progress but if anyone becomes interested I'll post the results here too.

 

[muscleup]

I would be very interested in your results...I've heard nothing but good things about this Diet and from the research that I've done it makes complete sense to me.

 

[Golfer18--old]

Yes i really want that info, i have also heard alot. When do you start?

 

[Cuts]

I've tried the ABC system before. My opinion is that overall, it works, with a few caveats:

1) When bulking, keep the calories clean
2) I personally wouldn't stick strictly to the 2 week guidelines... judge for yourself. You can actually feel and see it when you start to put on fat... at that point, start cutting. Same goes for the cutting phase.
3) The dieting during the cutting phase is a bitch... might want to consider throwing in some appetite suppressors in the mix... e.g. phentaramine works well.

Good luck and definitely keep us posted.

 

[Flash_75]

thats not a good idea....

the point of anabolic burst is to trick your hormones. if your going to be on something, even as mild as anavar, I really doubt its going to work. The basic idea is that by overfeeding your body will take advantage of the insulin surges and also respond with an increase in test production. after 2 weeks you are supposed to adapt and hormone levels are supposed to go back, thats when you drop calories. then at the magical 2 week point your thyroid is supposed to start to catch on and revert back to the overfeeding to avoid a thyroid crash.

when "on" you have already manipulated your hormones. there is no need for overfeeding.

If you really like this idea you could try maintenece calories for 2 weeks followed by a severe calorie deficiency for 2 weeks......but I wouldn't bother.

I am a huge fan of animalbolics. that diet combined w/ 30mg of ox/d would get you a couple of pounds along with some fat loss.

 

[Tha One CrumCake]

Do NOT go by Bill's version of the Anabolic Burst Cycle..you'll end up wiggidiy wacked out.

Do this instead.

Days 1 - 10

2grams of protein per lb of bodyweight
3 grams of carbs per lb of bodyweight
.5 grams of fat per lb of bodyweight (unsaturated)

Days 11 - 20 (Cutting Phase)

Either Follow a strict CKD or,

1.5 grams of protein per lb of bodyweight
.5 grams of carbs per lb of bodyweight
.75 grams of fat per lb of bodyweight (unsaturated)

You will get MUCH better results.

I still suggest you do "light" cardio even on the Bulking Phase to help transport nutrients to your muscles.

And make sure you CONTINUE to lift HEAVY even on the Cutting Phase.

You can reach your goal, no doubt.

Peace.

 

[Kahn]

All the eating also shears the shbg off a test to increase the free test in our system. A big reason eat big to be big is true. Maybe eat more often to be big is the real deal?

 

[Frackal]

I will have everything worked out in my training journal tomorrow...One crumcake, I might very well do that CKD, I'm not sure though, I'll have to look into it some more..as far as the caloric ratios you suggested, that is less than 1000 cals more than my maintenence, I dont think it's enough, my metabolism is EXTREMELY high, I am a 19 y/o ecto/mesomorph, my last bulking cycle I ate well over 6500-7500 semi clean cals every day and I still had abs so.... I will keep my cals clean, but I will probably increase the ratios a bit, I'll let you guys know on this thread when I get my plan worked out. I will probably actually do 12 days in each phase, that's what worked better for me last time.

I don't think the ox will have that bad an effect on my natural test, but we shall see.

 

[Tha One CrumCake]

Frack, You know your body MUCH better than I do.

Bottom line I was tryin to get at is to basically keep those ratios the same.

If it's not enough calories..Fuck..Double it.

Listen, I know I suggested the CKD during the Cutting cycle, but I TOTALLY WASN'T THINKING...do not do the CKD, Because after the CKD your body will not be PRIMED for muscle gain, In fact it will be primed for just the opposite. Not good. Specially on a rotating calorie cycle type plan like this.

I know bro, the CKD sounds fucking tempting. LOL.
But you will be better off not going that route, for now.

Peace.

 

[Frackal]

Basically what I'm thinking is going for about 6000 calories per day, and 80% clean. Meaning for example, a hamburger made with 95% lean ground beef, a big onion bun, and 1% milkfat cheese, or 6 eggs with a bit of hollandaise sauce, and 2 cups oatmeal, or a shake with nonfat ice cream, peanut butter and protein powder, for the bulking phase.

Dieting phase will be far more precise, with no guesswork, calories counted and the whole bit. Going to get some PPA or NYC from Anabolic Fitness and use that 3x per day, do cardio on an empty stomach in the morning,(after drinking lots of water beforehand, helps preserve muscle, + 2 IP ox in the morning, less likely to supress test) and weight training sessions in the afternoons, and I'll have to work it around my work schedule at GNC.

I'm thinking something along the lines of a 50% protein, 35% carb, 15% fat diet, or maybe 50/25/25...not sure yet.

By the way, the reason I decided to do this was because 1, I figured since I'm waiting to have enough cash to do my next cylce I may as well be productive...two because I'm getting bored w/ the same old routine, and so is my body, and three, because I'm losing weight at fucking 3500-3800 cals a day...

I'm pretty excited about this because I love a challenge of this type, and I'll be getting my bitch-ass out of bed early now to do cardio which I have not done in a long while.

 

[Tha One CrumCake]

50/25/25 will probably be much better. Either way though bro, as long as your calories are lower, you WILL lose the fat gained on the bulking phase....Specially while on 20mgs of Ox.

Have you read my thread on my results with ox, i posted a few days ago... here it is.... http://boards.elitefitness.com/forum/showthread.php?s=&threadid=79067

Seriously, I think you'll be MORE than happy with the results of Ox, specially with a killer diet like that.

One thing though bro, If i was going to do it all over again..I wouldn't use the Ox for the First Two weeks during the Bulking up Phase....

This is how i would run it...

First Bulking Phase
No OX

Cutting Phase
Start Ox

Then continue with the Ox.

The reason being, The OX will Exterminate your fucking appetite. Well I can eat like a motherfucker, and the Ox killed it. I didn't want to eat anything. Now though, it has gotten much better, I can eat again. I suggest you use the Ox starting your Cutting Phase since you will not be obligated to eat so much anyways at that time. It just makes sense.

By tha time your Cutting Phase is over, You're appetite should be coming back....Then hit up the Bulking.

Peace.

 

[Frackal]

Actually to be honest with you bro, I feel I've basically conquered my appetite one way or another...even ECA doesnt affect it that much. I guess because I basically ignore my appetite and use food primarily as a tool, that is also why I am able to 'not cheat' on my diets...I'm obsessive compulsive like that I suppose.

Anyway, the reason I'm using the ox before workouts on the bulking phase is for that creatine/carbs/insulin/ox synergy...one of the goals of this program is cell volumization, (pump), which helps stimulate protein synthesis and 'bag stretching.' That is the theory behind muscle memory, when one has had 19 inch arms and then loses down to 15 inchers, whilst it may have taken him several years to get 19 inch arms the first time, it will only take a few months due to the muscle cells being permantley stretched.


I do extreme stretching already, particularly with my lats while pumped, I actually have small stretchmarks from it underneath my armpits.


I will be going with the 50/25/25 ratio. I'm thinking 2000 cals per day will be good, maybe 2,500..

 

[Tha One CrumCake]

That is the theory behind muscle memory, when one has had 19 inch arms and then loses down to 15 inchers, whilst it may have taken him several years to get 19 inch arms the first time, it will only take a few months due to the muscle cells being permantley stretched.

LOL! I read that part when tha Swedish Dude said that too.

Well hey, like i said earlier, You know your body MUCH better than me. I say go for it then.

I am posting a undercover My Online Journal Type thing too, But I cleverly disguised so it doesn't get moved to the "My Online Journal" Section of this board since i'm not an plat member.

Anyways, Best of Luck.

Peace

 

[Travbedaman]

I tried ABCDE when it originally was introduced in Muscle Media in 1997. I though it worked great (and thatt was not following the plan correctly), I am 100% ectomorph so the fat gain was minimal. The low calorie part was the hard part, unfortuneately I never really followed the diet phase exactly right....I cheated too much on it.

I remember when I would go on the overfeeding phase after the first week my arms would get pumped beyond belief...it was great.

I have been eating a higher calorie diet for months...so two weeks ago I went on a low calorie- low carb diet and actually did really well on it lost about 10 lbs (prolly five pounds of fat) but today I come off and I am going to take in about 5000 calories per day. After week one I am doing a two week Finasol cycle, then I am dropping the calories to about 3000 for a few more weeks.

I may leave out the Finasol, if the end of week one goes great, but I don`t think I can stop myself.

 

[DepressiveJuice]

^

 

[beowulf67]

There was another version of this diet on T-mag a few years back. I think it was the "Delta 1250" diet, or something along those lines. Same basic concept as the ABCDE but used shorter periods of bulking and cutting to keep fat gain from getting out of hand. Some people don't have to worry about getting too much fat in a couple of weeks, but I know some that can pack it on like you wouldn't believe and the shorter bulking cycle seems to help.

Just my $.02 adjusted for inflation, of course

 

[jacshelb]

I've been doing this diet off and on for years. I agree with keeping calories clean on the bulking phase.- atleast if you are having any trouble with fat. I read somewhere where the swedish scientist was saying that BP had made some bad changes to the diet that he wouldn't actually recomend. Here is the scientists real recomendations (as far as I know) 1) no extreme dieting phase. Torbjorn recomended 1800-2200calories. 2) keep the phases to 10 days. I agree with these as I always had trouble (real trouble) doing the dieting phase.

I've gained a lot of decent quality weight with this diet that, as a young ectomorph, I wouldn't normally have been able to put on.


Jacob

 

[geoboy]

anyone have a link to the ABCDE diet writeup? sounds interesting.

 

[StRoNg_WoN]

Little bump... I'm curious as to whether or not you kids would follow this today?

I remember reading about this in Muscle Media back in the day...