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Anabolic Diet 101: The Definite Anabolic Diet Guide

Big VIC

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Anabolic Diet 101: The Definite Anabolic Diet Guide
Jun 11th, 2009 by Mehdi Posted in Nutrition
The Anabolic Diet is a muscle building and fat burning diet. Dr Mauro Di Pasquale developed the Anabolic Diet as a response to drug use. He wanted a diet that gave similar results but naturally & safely.

The Anabolic Diet does this by manipulating your muscle building hormones. Key is eating the right combination of foods at the right time. Not easy, but works if done properly. Here’s the definite Anabolic Diet guide.


Benefits of The Anabolic Diet. The Anabolic Diet is a high protein, high fat diet which involves carbs cycling. Some things you can expect:

Fat Loss. You force your body to use fat for energy by avoiding carbs for 5 days. Your body stores less fat because you eat lots of fats. You’ll get rid of stubborn fat like love handles. 10% body fat year through is easy.
Muscle Gains. Key to the Anabolic Diet is fatty read meat. This is rich in cholesterol and saturated fats which increase your testosterone levels. Testosterone is the muscle building hormone.
Improved Health. Lower cholesterol & tryglyceride levels, less plaque build up, controlled insulin levels, less food allergies, less acne, … Do a blood test before starting the Anabolic Diet and compare months later.
More Energy. Controlling your carb intake will make you wake up full of energy. You’ll never have blood sugar crashes or heaviness after eating again. Also less irritability & less mood swings.
No Hunger. Fat satiates and makes you feel full longer. You’ll never feel hungry on the Anabolic Diet. You’ll have to remind yourself to eat even though you’ll be eating more than before.

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.

Drawbacks of The Anabolic Diet. Your grocery bill will be higher at first and the weekends can turn into junk fests. More drawbacks of the Anabolic Diet:

Hard for Weight Gain. The Anabolic Diet is high in fats which satiate & make you full longer. This makes gaining weight on the Anabolic Diet harder, but not impossible. GOMAD is better for weight gain.
Complicate. You have to count calories, you’re cycling between carbs & no carbs days, food choice is tricky with all the hidden carbs, … A diet based on the 8 nutrition rules is simpler.
No Good For Sports. Sports like rugby and MMA don’t mix well with low carb diets like the Anabolic Diet: they rely too much on carbs for energy. One solution is to use mid-week carb ups. But it’s not ideal.

Should You Do The Anabolic Diet? If you eat carbs on the days where you eat lots of saturated fat and fatty proteins, you risk obesity and diabetes. Stick to the Anabolic Diet rules or you’ll get adverse effects.

If you’ve never stuck with a diet, follow the 8 nutrition rules for 12 months. Then you’ll be ready for advanced stuff like the Anabolic Diet. If you still need it, since you’ll lose fat by following the 8 nutrition rules.
 

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10 Anabolic Diet Mistakes You Must Avoid

10 Anabolic Diet Mistakes You Must Avoid
Jun 2nd, 2009 by Mehdi Posted in Nutrition
The Anabolic Diet works. But only if you follow it as outlined. Here are the 10 most common mistakes people make on the Anabolic Diet. 10 mistakes you must avoid for best results on the Anabolic Diet.


1. Not Eating Enough Fat. You need fat for energy since you’re not eating carbs for 5 days. Eating fat also promotes fat loss: your body stores less fat if you eat fat constantly. Stop worrying about getting fat: you won’t. Eat your fats.


2. Eating Only When Hungry. Food is energy for your body. You’ll lack energy if you don’t eat enough. The high fat intake on the Anabolic Diet satiates & makes you full longer. Eat every 3hours, even if you’re not hungry.


3. Quitting Too Soon. It takes 3-4 weeks to adapt to the Anabolic Diet. You can experience irritability, lack of energy, weakness, diarrhea, etc. Persist. After 3-4 weeks on the Anabolic Diet you’ll feel great.


4. Not Getting Enough Fiber. Your intestines must adapt to all the meat & fat. Diarrhea & constipation are common during the first weeks. Get 30g fiber daily. 2 tbsp ground flax seeds and lots of green veggies will do.


5. Not Eating Veggies. You need the fiber content from veggies for a healthy digestive system. Veggies also prevent hunger by filling your stomach. Eat veggies with all meals: spinach, broccoli, cabbage, salad, …


6. Not Varying Meals. It’s ok to eat the same every day. However don’t eat the same cheese 3x/day. Get variation with each meal and experiment. Check the Anabolic Diet food list. for inspiration.


7. Not Using Spices & Herbs. You won’t stick to you diet if you don’t enjoy your food. Flavor your meals using as much spices & herbs as you want.


8. Not Eating Red Meat. Chicken & tuna don’t work on the Anabolic Diet. You need animal fat for its saturated fat. This helps muscle gains, fat loss & keeps your energy high. Eat red meat: hamburgers, steaks, ribs, bacon, …


9. Weekend Junk Food. Avoid turning weekend carb ups into junk fests. Excess junk food will make you reach the couch. Control your intake of junk food and eat clean carbs: pasta, rice, potatoes, oats, …


10. Gaining/Losing Weight Too Soon. Give your body 4 weeks to adapt to the Anabolic Diet before you focus on gaining/losing weight. Get your daily caloric needs. Switch to weight gain/loss after 4 weeks.

And the biggest mistake is eating carbs on no carbs days. The Anabolic Diet only works if you apply it as laid out. If you’ve never stuck with a diet, follow the 8 nutrition rules for 12 months before doing the Anabolic Diet.
 

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7 Things You’ll Experience The First Weeks on The Anabolic Diet

7 Things You’ll Experience The First Weeks on The Anabolic Diet
Jun 2nd, 2009 by Mehdi Posted in Nutrition
Your body needs 3-4 weeks to adapt to the Anabolic Diet. The first 12 days can be very hard. A lot of people quit within their first 12 days on the Anabolic Diet because they feel crappy & lethargic.

This is normal. Avoiding carbs for 12 days forces your body to use fat for energy. The more carbs you were eating before and the heavier you are, the harder the transition from using carbs to fat for energy will be.

You’ll feel better by the time your first carb loading comes. 3-4 weeks into the Anabolic Diet, you’ll be fully adapted and feel better. In the meanwhile, here 7 things you’ll experience your first weeks on the Anabolic Diet.


1. Carb Cravings. The more carbs you were eating before starting the Anabolic Diet, the stronger you’ll crave for carbs. Tips:

Don’t Eat Carbs. Carb cravings are a self-fulfilling prophecy: don’t eat carbs and the cravings will stop. Make the decision & stick to it. Fill your stomach with other foods and flavor your meals so you enjoy them.
Count Days Off. Count the days off until your carb loading days (should be weekends). And when those days come, eat all the carbs you craved for. You’ll be happy it’s back to no carbs on Monday.

2. Diarrhea. Fat softens your stool. Your bowels must adapt to the change of diet. Diarrhea is common the first week on the Anabolic Diet. Drink enough water to prevent dehydration & eat green veggies.


3. Constipation. Most people don’t eat enough veggies. So they get their fiber from carbs. Since you’re not eating carbs for 5 days on the Anabolic Diet, you must get your fiber from elsewhere. Tips:

Green Veggies. Dark, leafy vegetables are high in fiber. Eat spinach, broccoli, Brussels sprouts, kale, cabbage, …
Ground Flax Seeds. 1 or 2 tablespoons per day will provide you with enough fiber. Grind them for optimal absorption.
Drink Water. Fiber binds to water. Drink 1 cup water on waking up, 2 cups with each meal and sip water while you train.

4. Weight Loss. Carbs hold water. Avoiding carbs for days will drain water out of your muscles. 5-10lbs weight loss the 1st week is common. Realize the bulk of this weight loss is water, not muscle or fat.

You’ll look skinny & flat in the mirror. Don’t worry about it. You’ll get the opposite effect after the carb loading days. And after 3-4 weeks on the Anabolic Diet this yo-yo effect will be less pronounced.


5. Irritability. Avoiding carbs for 12 days stops the production of serotonin, a chemical which elevates your mood. Expect irritability the first weeks.


6. Hunger. Fat satiates and makes you feel full longer. So you shouldn’t be hungry on the Anabolic Diet. 2 tips if you are:

Get Your Calories. If you want to lose weight: wait until you’re 4 weeks in to the Anabolic Diet. Use the Cunningham Equation to determine your calorie needs. Read this post.
Eat Veggies & Drink Water. An empty stomach will make you think that you’re hungry all the time. Make sure you eat veggies with all meals and drink enough water.

7. Low Energy. Avoiding carbs forces your body to use fat for energy. This can make you feel as if having the flu: sleepy, tired, weak, lethargic, … Eat enough food and consider dropping the intensity of your workouts (deload).

Persist. All of the above won’t last more than 1-2 weeks. You’ll feel much better after the first carb loading. And then you’ll be rolling on the Anabolic Diet. Count 3-4 weeks to be fully adapted to the Anabolic Diet.
 

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21 Anabolic Diet Recipes for Breakfast, Snack, Lunch & Dinner

21 Anabolic Diet Recipes for Breakfast, Snack, Lunch & Dinner
Jun 2nd, 2009 by Mehdi Posted in Nutrition
What should you eat on the Anabolic Diet? If you’re like me, you don’t want to spend your life in the kitchen. The purpose of this post is to give you Anabolic Diet recipes that are simple & efficient, not fun.

You won’t find any info on portion size since this depends on your body-weight & goals. Read the Anabolic Diet guide, calculate your daily caloric needs and decide on portion size based on that. Here are 21 Anabolic Diet recipes.


Breakfast. Eggs are your best breakfast choice on the Anabolic Diet: they’re high in protein, fat & cholesterol. Avoid boredom by alternating the veggies: spinach, bell peppers, broccoli, Brussels sprouts, …

1. Scrambled Eggs with Bacon. Fry bacon in real butter in a pan. Break eggs into a bowl. Beat them up. Fry them with the bacon for a few minutes. Serve.

2. Scrambled Eggs with Whipping Cream. Fry butter in a pan. Break eggs in your blender and add heavy whipping cream (40% fat). Let the foam settle. Pour the mix into your pan. Serve when ready.

3. Scrambled Eggs with Chicken & Cheddar Cheese. Cut chicken breast into pieces and fry it in butter in a pan. Break eggs into a bowl. Pour them into your pan. Scramble the eggs. Add cheese. Serve when ready.

4. Coffee & Whipping Cream. 3 quarters coffee, 1 quarter whipping cream.


Snacks. Cheese & ham are the easiest snacks on the Anabolic Diet. You’ll never get bored with all the varieties: Italian, Spanish, French, American, …

5. Hard-boiled Eggs with Salt & Cumin. Hard-boil eggs. Peel them off. Dip them in seasalt and cumin. Eat up.

6. Ham & Cheese with Mayonnaise. 1 layer ham, 1 layer mayonnaise, 1 layer cheese. Repeat until you have enough.

7. Beef Jerky & Cheese with Mustard. Take 2 pieces of beef jerky and wrap them in a piece of cheese. Dip that in mustard. Eat.

8. Prosciutto with Melon. Don’t go too heavy on the melon. Remember the Anabolic Diet allows max 25g carbs on your no-carb days.

9. Cheese Cubes with Mustard. Cut cheese into cubes. Spice them with pepper. Dip them in mustard with a toothpick.


Lunch/Dinner. The bulk of your diet should consist of red meat on the Anabolic Diet. Most people feel best eating steaks.

10. Steak with Broccoli & Parmesan. Boil the broccoli. Drain when tender. Take a pan & add olive oil. Add the broccoli when sizzling. Add Parmesan. Stir the mix. Pepper & salt. Serve. Meanwhile cook the steak in butter in a 2nd pan. Serve.

11. Steak with Green Beans, Onions & Bacon. Boil green beans. Cut onions into pieces. Fry them with bacon in butter in a pan. Add the green beans. Stir until ready. Cook your steak in a 2nd pan. Serve.

12. Steak with Brussels Sprouts & Onions. Boil the sprouts. Cut 1 onion into pieces and fry it in olive oil in a pan. Cut the sprouts into pieces. Add it to your pan. Salt & pepper to taste. Cook your steak in a 2nd pan. Serve.

13. Hamburgers with Spinach & Garlic. Cut garlic into pieces. Fry it with olive oil in a pan. Add spinach. Stir for 5 mins. Add pepper & salt. Serve. Meanwhile roll the ground chuck into burgers & cook them in butter in a 2nd pan.

14. Stuffed Bell Peppers with Mozzarella. Slice the top of the bell peppers. Remove the seeds. Cut slits in the bottom of each pepper and fill them with a mixture of ground round, eggs, olive oil and Mozzarella. Top with Mozzarella. Bake in oven for 40 mins. Serve.

15. Stuffed Eggplant with Parmesan. Mix meat, eggs, cheese, olive oil, salt and pepper. Cut the eggplants into half. Hollow out to half a centimeter flesh rim. Fill the eggplant with the mixture. Back in oven for 30mins. Serve.

16. Fried Cabbage with Bacon. Take a large pan. Fry the onion & bacon in olive oil for about 5 mins. Stir in the shredded cabbage. Cook the cabbage for about 10 mins. Keep stirring. Add salt & pepper. Serve.

17. Tuna, Lettuce & Emmental. Cut the cheese into cubes. Throw it with the tuna in a big bowl. Add the lettuce, olive oil & spices. Mix everything. Serve.

18. Mackerel & Kale Salad. Mix 1 can of mackerel, kale, cubes of cheese, olive oil and spices in a big bowl. Serve.

19. Filled Chicken Breast. Slice the chicken breast horizontally in half. Take the 1st half. 1 layer spinach, 1 of cheese, 1 of bacon. Repeat. Put top piece of the chicken breast. Wrap in aluminum foil. Cook in oven.

20. Spinach Salad of Tomato & Cream Cheese. Cut 1 small onion & 1 small tomato into pieces. Put them into a baking dish with spinach, cream cheese, balsamic vinegar, olive oil and salt & pepper. Back in oven for 30mins. Serve.

21. Chicory with Cheddar Cheese & Ham. Put the chicory in a pan. Add water to half the height of the chicory. Add butter & salt. Cover & let simmer for 40mins. Drain the juice into a smaller pan, remove and roll each chicory heart with a slice of ham. Place them side by side in a buttered oven dish.

Boil the remaining juice and reduce by a third of its original volume. Add the cream and again reduce by a third of the volume. Remove from the heat and add two thirds of the grated cheddar. Pepper to taste.

Pour the cheese sauce over the chicory hearts. Sprinkle the rest of the grated cheese over the top. Add butter. Grill until the cheese browns. Serve.
 

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Post Workout Nutrition on The Anabolic Diet: Spiking Insulin?

Post Workout Nutrition on The Anabolic Diet: Spiking Insulin?
Jun 2nd, 2009 by Mehdi Posted in Nutrition
Common question: “Do you need an insulin spike post workout on the Anabolic Diet?” No, you’re already getting an extreme insulin spike: the carb days on the Anabolic Diet which get all the nutrients into your muscles.

This means no carbs post workout. You don’t need the insulin spike and you can’t have more than 25g carbs on your no-carb days anyway. This post will give you ideas for post workout nutrition on the Anabolic Diet.


Post Workout Nutrition Ideas. Whey has no saturated fat or cholesterol. Best is to drink 1 shake per day at most and for the sake of convenience. Remember red meat is key on the Anabolic Diet.

Post Workout Shake. Getting too much fat post workout can upset your stomach. Limit your fat intake to 10g. Whey, water, olive oil.
Post Workout Meal. Meat, veggies, olive oil. 10g fat max. Example: ground round, broccoli, olive oil, pepper & spice.
Post Post Workout Shake. 60-90mins later. Fat intake can be normal again. Whey, heavy whipping cream (40% fat), water.
Post Post Workout Meal. Also 60-90mins later with normal fat intake. Steak, Gorgonzola cheese, spinach with garlic fried in olive oil.
Post workout shake first thing when you’re done training. If you can have a meal within 30 mins after you’re done training (example: you train at home), then have a meal instead of that shake.

60-90 mins later have either the post post workout shake or meal. Fat intake for these 2 can be normal again. Remember: no carbs on your no-carb days. You’ll get your insulin spike on the carb days on the Anabolic Diet.
 
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