posted August 17, 2000 04:54 PM            

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legend

posted August 17, 2000 05:09 PM            

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legend

posted August 17, 2000 10:33 PM               

Initially it did take up a little bit of time in meal planning, but once I had specific meals mapped I could swap them around to fit my goals.

I did find over time that 40 carbs for me was too low. I just couldn't handle it on a prolonged basis -- I adjusted up to 60 - 100 grams of carbs per day and it didn't seem to effect my progress. I had great results with the diet. I plan to go on it again pretty quick and still follow the general principles of high-fat, high-protein, moderate to low carbs. (although I "cheat" whenever I want to while I'm not on the diet)

posted August 18, 2000 12:57 AM               

Search for using insulin to go in to ketogenic shock quick!! This article will help!!

posted August 18, 2000 02:46 PM               

Anabolic Diet

Ratios:

Mon. � Fri. � 60% Fat, 35% Protein, 5% Carbs
Sat. � Sun. � 30% Fat, 10% Protein, 60% Carbs

Supplements:
Multivitamin
Fish Oils (Omega 3s)
Fiber Supplement (Metamucil) (Optional)
Caffeine Tablets

Body Fat Measurement:
Get body fat measured before each phase (using the same measuring device)

Phase I
Maintenance Phase:
(3 � 4 Weeks)

3600 calories per day (18x bodyweight @ 200 lbs.)

Mon. � Fri.:
Fat: 2160 cal. (240 grams)
Protein: 1260 cal. (315 grams)
Carbs: 180 cal. (40 grams)
Sat. � Sun.:
Fat: 1080 cal. (120 grams)
Protein: 360 cal. (90 grams)
Carbs: 2160 cal. (480 grams)

Phase II
Cutting Phase

Notes:
o If below 10% body fat, proceed to bulking phase
o Phase lasts indefinitely (until body fat percentage goal reached, 6% � 8%)
o Start with menu of 2000 calories, same ratios
o Target weight loss is 1.5 lbs. � 2 lbs. per week
o If weight loss exceeds 2 lbs. per week, add 500 cal. per day, per week until target reached
o If target weight loss is not met, delete calories until target reached

Mon. � Fri.:
Fat: 1200 cal. (133 grams)
Protein: 700 cal. (175 grams)
Carbs: 100 cal. (23 grams)
Sat. � Sun.:
Fat: 600 cal. (67 grams)
Protein: 200 cal. (50 grams)
Carbs: 1200 cal. (267 grams)

Phase III
Mass Phase

Notes:
o If at/above 10% body fat, proceed to cutting phase
o Decide target goal weight (ex. @ 200 lbs., may want to get to 215 lbs.)
o Take target goal weight and add 15% (ex. 215 lbs. + 15% = 248
o Consume 20 cal. � 25 cal. per pound of desired bodyweight per day (@ 247 lbs, 4960 cal. � 6200 cal.)
o Target weight gain is about 2 lbs. per week
o Adjust calories accordingly if not meeting or exceeding target weight gain
o Keep eating this way until a) desired body weight reached (247 lbs.) or b) body fat exceeds 10%

Mon. � Fri.:
Fat: 2976/3720 cal. (331/413 grams)
Protein: 1736/2170 cal. (434/543 grams)
Carbs: 248/310 cal. (55/69 grams)
Sat. � Sun.:
Fat: 1488/1860 cal. (165/207 grams)
Protein: 496/620 cal. (124/155 grams)
Carbs: 2976/3720 cal. (661/827 grams)

Sample Menu:

Weekdays

Breakfast
o Four eggs
o Six slices of bacon
o Two ounces of cheese

Lunch
o Hamburger steak
o Cheese
o Sugar-free Jell-O with whipped cream

Snack
o Pepperoni
o String cheese

Post-workout shake
o Two-scoop serving of protein

Dinner
o Sirloin steak or fish (sometimes both)

Snack
o Cheese
o Pistachios

Weekends

Breakfast
o Cereal and nonfat milk or pancakes

Lunch
o Pasta with shrimp
o Breadsticks

Snack
o Fruit or bagels

Dinner
o Pizza
o Beer

Description Calories Fat Protein Carbs
4 oz. regular ground beef, broiled, well done 331 22 31 0
4 oz. regular ground beef, raw 352 30 19 0
4 oz. pork bacon 653 56 35 1
4 oz. beef sausage, smoked 354 31 16 3
2 oz. bratwurst 171 15 8 1
2 oz. beef jerky 192 7 23 8
4 large eggs, hard boiled 310 21 25 2
4 large eggs, scrambled 398 29 27 5
1 oz. pepperoni 141 13 6 1
2 oz. cheddar cheese 229 19 14 1
Cottage cheese, creamed, large or small curd 117 5 14 3

posted August 18, 2000 05:51 PM            

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legend