![Complete Guide to the Anabolic Diet with Sample Meal Plan Complete Guide to the Anabolic Diet with Sample Meal Plan](https://driadashop.eu/image/cache/catalog/@blog/3-30.06-612x408.jpg)
The Anabolic Diet is an innovative eating protocol designed to build muscle and reduce fat. Developed by Dr. Mauro Di Pasquale, this diet mimics the muscle-building effects of steroids without their use. It offers natural lifters a way to achieve impressive gains safely.
Understanding Cyclical Ketogenic Diets (CKDs)
Before diving into the specifics of the Anabolic Diet, it's important to understand the basic principles of CKDs. These diets involve cycles of low-carb intake followed by carb-loading phases to replenish glycogen stores. Ketogenic diets, which are very low in carbohydrates (typically less than 10% of total macronutrient intake) and higher in fats and proteins, push the body to use fat as its primary energy source since glucose levels are depleted. This method is not only popular in health and fitness but also used medically to treat conditions like epilepsy.
Principles of the Anabolic Diet
Dr. Di Pasquale’s Anabolic Diet is based on manipulating macronutrients to maximize hormone function. Unlike traditional diets that focus on either muscle building or fat loss for extended periods, the Anabolic Diet is a tri-phasic approach, consisting of:
- Maintenance Phase
- Bulking Phase
- Cutting Phase
The term "Anabolic" refers to the diet's ability to support muscle growth through strategic food choices and macronutrient manipulation. While Dr. Di Pasquale claims the diet has steroid-like effects, this is somewhat exaggerated.
The Physiology Behind the Anabolic Diet
The Anabolic Diet operates on the principle that low-carbohydrate intake forces the body to use fats and amino acids for energy. Additionally, the diet suggests a correlation between saturated fat intake and androgen production. However, it's worth noting that high-fat diets can sometimes lead to insulin resistance, which might hinder the carb-loading phase. Moreover, minimal carbohydrate intake during weekdays can limit insulin secretion, reducing the anabolic response to meals since insulin is a potent anabolic hormone that enhances muscle protein synthesis.
Phases of the Anabolic Diet
Each phase of the Anabolic Diet adjusts caloric intake to support the goal of maintaining, gaining, or losing weight. The macronutrient composition remains consistent across all phases. The duration of each phase can be customized based on individual body fat levels and goals.
Maintenance/Induction Phase (Weeks 1-4)
During this phase, you maintain a calorie intake of 18 times your body weight in pounds. This period helps your body adapt to the diet's macronutrient manipulation.
Bulk Phase
The bulk phase's duration varies based on individual goals and body composition. Initially, calculate your calorie intake based on your ideal body weight plus 15%. For example, if your ideal weight is 180 pounds, aim to reach approximately 207 pounds. This phase continues until you achieve your target weight or body fat exceeds 10%.
Cutting Phase
The cutting phase aims to reduce body fat with a slight calorie reduction. A daily deficit of 500-1000 calories is recommended, aiming for a weight loss of 1-1.5 pounds per week. Calculate your intake by multiplying your body weight by 18 and subtracting 500-1000 calories.
Macronutrient Cycling in the Anabolic Diet
The diet includes low-carb weekdays and high-carb weekends, maintaining specific macronutrient ratios throughout.
Low-Carb Weekdays
During weekdays, limit carbohydrate intake to less than 30 grams per day, with the remaining calories coming from fats and proteins. The macronutrient breakdown is approximately 60-65% fats, 30-35% protein, and the remainder carbohydrates.
High-Carb Weekends
Weekends focus on replenishing muscle glycogen. The macronutrient ratios flip, with 60-80% of calories from carbohydrates, 10-20% from fats, and 10-20% from proteins.
Food Choices for the Anabolic Diet
Dr. Di Pasquale emphasizes the importance of saturated fats for hormone production. Recommended foods include:
- Fatty cuts of animal proteins (especially red meats)
- Whole eggs
- Full-fat dairy products
- Oils like canola, peanut, flax, macadamia, olive, and coconut
- Nuts and nut spreads
- Fibrous vegetables like lettuce, broccoli, and celery
Sample Weekday Menu (~2800 Calories)
Meal | Description | Calories | Fat (g) | Protein (g) | Net Carbs (g) |
---|---|---|---|---|---|
Meal 1 | 3 whole eggs with 1oz cheese, 2 turkey sausage links, 10g peanut butter | 530 | 36.5 | 36.5 | 2.5 |
Meal 2 | 4oz ground pork, 1 Italian sausage, 1.5 cup salad mix | 470 | 32 | 38 | 3 |
Meal 3 | 4oz ground beef with 1oz cheese, 1 turkey sausage link, 32g peanut butter | 530 | 34.5 | 40.5 | 3 |
Meal 4 | 5oz chicken breast with 1tbsp oil, 1 turkey sausage link, 1.5 cup salad mix with 1 tbsp flaxmeal, 21g peanut butter | 500 | 30 | 40.5 | 5.25 |
Meal 5 | 6oz cottage cheese, 1/2 scoop whey protein, 16g almond butter, 5g flaxmeal, 1 tbsp oil | 450 | 27 | 36.5 | 9.5 |
Pre/Post Workout Shakes | 1.5 scoop whey before workout, 2 scoops whey after workout | 360 | 5 | 78 | 8 |
Daily Totals | 2840 Calories | 165g Fat | 265g Protein | ~30g Net Carbs |
Sample Weekend Menu
Portions vary based on calorie needs.
- Meal 1: Pancakes, fresh fruit, egg-white omelet
- Meal 2: Pasta with tomato sauce, chicken breast, garlic bread
- Meal 3: Bagel with low-fat cheese and turkey breast
- Meal 4: Sweet potato, extra-lean ground beef hamburger
- Meal 5: Shrimp tacos over rice and beans
Frequently Asked Questions (FAQs) about the Anabolic Diet
Can vegans follow the Anabolic Diet?
Yes, but the low-carb phase will be challenging without eggs, animal proteins, and dairy. Supplementing protein sources is essential.
What supplements are recommended?
Any typical supplements can be used, but avoid high-carb supplements during the low-carb phase.
Will I achieve "steroid-like" muscle gains?
Significant muscle gains are possible, but the claim of "steroid-like" effects is overstated.
Is this diet safe for those with high cholesterol?
Consult your physician if you have any health conditions before starting this diet.
Does fiber count against total carbohydrate intake?
Fiber is not counted towards net carb intake, though it does contribute calories.
Should I take fiber supplements?
If you're not consuming enough fibrous vegetables, a fiber supplement can help maintain gastrointestinal health.
Why do I feel bloated on weekends?
Try increasing meal frequency or eating more carbs later in the day.
Is it normal to feel sluggish during the initial phase?
Yes, it can take a few weeks to adjust to the diet, especially if you're used to higher-carb intake.
Can I start the diet if I'm over 10% body fat?
Skip the bulking phase and focus on cutting until you reach your desired body fat percentage, then incorporate the bulking phase.
Anabolic Diet Wrap Up
Dr. Di Pasquale's Anabolic Diet has influenced the health and fitness community significantly. While its principles are sound, it may not suit everyone. It's essential to experiment and find what works best for your body. Some individuals may thrive on the Anabolic Diet, while others might perform better on a more balanced diet without drastic macronutrient changes.
This guide provides a comprehensive overview of the Anabolic Diet, including its phases, food choices, and sample meal plans. By understanding and applying these principles, you can make informed decisions about your health and fitness journey.
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