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which I referenced briefly in our summer fitness goals thread, lets talk about the "Anabolic Diet".
First of all this is not a new diet (been around 15 years), and it's not even a new idea. It's gone by different names and has been espoused in several variations. Basically though it calls for rotating carbs and fats to maximize natural testosterone production and minimize fat gain. Theoretically it would be a great plan for a clean Summer bulk.
Now the potential downside is the heavy emphasis on not only a lot of fat, but saturated fat. If you have any health issues that would preclude this sort of diet, stop right here. If you just don't care for a lot of red meat dominating your diet, then again you need to stop right there. If however you think you might be interested, check out the primer below. I have heard from people who's report I trust that this diet does work to encourage muscle growth and minimize fat gain during building phases.
How The Anabolic Diet Works. The Anabolic Diet works whatever your gender or age. And like any diet, it works best coupled with strength training. Here’s how your week looks like when you eat the Anabolic Diet way:
* Weekdays. Proteins, fats & veggies. Eat fatty red meat, fatty fish, whole eggs, full fat cheese, olive oil, spinach, broccoli, cabbage, …
* Weekends. Eat lots of carbs. Pasta, rice, bread, potatoes, oats, fruit, … Lower your protein & fat intake.
How to Get Started on The Anabolic Diet. Use FitDay to track your daily caloric and macronutrients intake. Anabolic Diet rules:
* Determine Caloric Needs. Rule of thumb is your BW x 18kcal, but the Cunningham Equation is more accurate. Read this post.
* 12 Days No Carbs. Eat proteins & fats only for 12 days. This forces your body to use fat for energy. After these 12 days, eat carbs for 2 days on. Then alternate 5 days no carbs and 2 days carbs.
* No Carbs Days. 40% protein, 60% fat, 25g carbs max. The carbs should come from foods like veggies, eggs, meat, … No oats or rice or milk.
* Carbs Days. 15% protein, 25% fat, 60% carbs. So 60% of your calories should come from carbs. These will fill your carb stores.
It takes about 4 weeks to adapt to the Anabolic Diet. Expect stomach issues, moodiness, tiredness, … Don’t give up. All of this will go away if you stick with the Anabolic Diet. Read first week experiences on the Anabolic Diet.
Example Meal Plan: No Carbs Days. Usually Monday to Friday. Eat protein & fat only, avoid carbs. For inspiration, read the Anabolic Diet food list.
* Breakfast. Whole eggs, bacon, spinach.
* Snack. Italian or french cheese.
* Lunch. Ground round, broccoli, olive oil.
* Snack. Italian or Spanish ham.
* Post Workout. Whey, olive oil.
* Dinner. Mackerel, salad, olive oil, cheese cubes.
* Pre Bed. French cheese, ground flax seeds, fish oil.
Example Meal Plan: Carbs Days. Usually Saturday & Sunday. Best is to avoid training on these days since the high carb intake tends to cause tiredness.
* Breakfast. Oats, raisins, milk.
* Snack. Lots of fruit.
* Lunch. Chicken breast, quinoa, spinach.
* Snack. Lots of fruit.
* Dinner. Whole grain pasta, tomato sauce, Parmesan cheese.
* Pre Bed. Cottage cheese, berries, ground flax seeds, fish oil.
First of all this is not a new diet (been around 15 years), and it's not even a new idea. It's gone by different names and has been espoused in several variations. Basically though it calls for rotating carbs and fats to maximize natural testosterone production and minimize fat gain. Theoretically it would be a great plan for a clean Summer bulk.
Now the potential downside is the heavy emphasis on not only a lot of fat, but saturated fat. If you have any health issues that would preclude this sort of diet, stop right here. If you just don't care for a lot of red meat dominating your diet, then again you need to stop right there. If however you think you might be interested, check out the primer below. I have heard from people who's report I trust that this diet does work to encourage muscle growth and minimize fat gain during building phases.
How The Anabolic Diet Works. The Anabolic Diet works whatever your gender or age. And like any diet, it works best coupled with strength training. Here’s how your week looks like when you eat the Anabolic Diet way:
* Weekdays. Proteins, fats & veggies. Eat fatty red meat, fatty fish, whole eggs, full fat cheese, olive oil, spinach, broccoli, cabbage, …
* Weekends. Eat lots of carbs. Pasta, rice, bread, potatoes, oats, fruit, … Lower your protein & fat intake.
How to Get Started on The Anabolic Diet. Use FitDay to track your daily caloric and macronutrients intake. Anabolic Diet rules:
* Determine Caloric Needs. Rule of thumb is your BW x 18kcal, but the Cunningham Equation is more accurate. Read this post.
* 12 Days No Carbs. Eat proteins & fats only for 12 days. This forces your body to use fat for energy. After these 12 days, eat carbs for 2 days on. Then alternate 5 days no carbs and 2 days carbs.
* No Carbs Days. 40% protein, 60% fat, 25g carbs max. The carbs should come from foods like veggies, eggs, meat, … No oats or rice or milk.
* Carbs Days. 15% protein, 25% fat, 60% carbs. So 60% of your calories should come from carbs. These will fill your carb stores.
It takes about 4 weeks to adapt to the Anabolic Diet. Expect stomach issues, moodiness, tiredness, … Don’t give up. All of this will go away if you stick with the Anabolic Diet. Read first week experiences on the Anabolic Diet.
Example Meal Plan: No Carbs Days. Usually Monday to Friday. Eat protein & fat only, avoid carbs. For inspiration, read the Anabolic Diet food list.
* Breakfast. Whole eggs, bacon, spinach.
* Snack. Italian or french cheese.
* Lunch. Ground round, broccoli, olive oil.
* Snack. Italian or Spanish ham.
* Post Workout. Whey, olive oil.
* Dinner. Mackerel, salad, olive oil, cheese cubes.
* Pre Bed. French cheese, ground flax seeds, fish oil.
Example Meal Plan: Carbs Days. Usually Saturday & Sunday. Best is to avoid training on these days since the high carb intake tends to cause tiredness.
* Breakfast. Oats, raisins, milk.
* Snack. Lots of fruit.
* Lunch. Chicken breast, quinoa, spinach.
* Snack. Lots of fruit.
* Dinner. Whole grain pasta, tomato sauce, Parmesan cheese.
* Pre Bed. Cottage cheese, berries, ground flax seeds, fish oil.
your the best!
