![]() Complete Anabolic Diet Guide With Sample Meal Plan. The Anabolic Diet is a book/diet that was written/introduced into the health and fitness subculture in 1. Dr. Mauro Di Pasquale, a licensed physician from Ontario, Canada that has vested interests in sports medicine and nutrition. The Anabolic Diet is essentially Dr. Mauro Di Pasquale’s twist on a cyclical ketogenic diet (CKD). Aside from his educational background in molecular biology and genetics and completion of his medical degree, Dr. Di Pasquale was a world- class powerlifter in the late 1. After he was finished competing he opened up his own practice to help athletes and even just lay- people achieve their health and fitness goals. The Anabolic Diet is one of his first compositions, and he has since written a handful of other pertinent books. But just because the Anabolic Diet is one of his older works doesn’t mean it isn’t still useful today, if anything it has quite a few worthwhile principles behind it. This guide will delve into what the Anabolic Diet is, the proposed science behind it, how to start your own Anabolic Diet regimen, and answer some frequently asked questions about it. CKDs are basically diets that focus on periods of low- carb dieting followed by a brief “carb loading” phase to restore glycogen. Given that ketogenic diets are inherently very low in carbohydrates (generally < 1. While ketogenic diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. Unlike conventional dieting strategies that focus specifically on building muscle or burning fat for extended periods of time, the Anabolic Diet is a tri- phasic diet comprised of: maintaining, bulking, and cutting. ![]() If you’re wondering why the program is called the “Anabolic Diet” it’s because Dr. Di. Pasquale believes that macronutrient manipulation and food choices he recommends are conducive to maximizing your endocrine system functioning. He has made the boisterous claim that the diet has “steroid- like” effects but that’s a bit overzealous. The macronutrient composition of the diet remains proportional to the calorie content (we’ll talk more about macronutrient manipulation later). The length of each phase can be customized based on your current body- fat levels and your goals. A typical “cycle” may look like this: Maintenance/”Induction” Phase (Weeks 1- 4): Maintenance calorie intake, which Dr. Di. Pasquale suggests is 1. This is also called the “induction” phase because the program uses this period to accustom your body to the macronutrient manipulation behind the Anabolic Diet (which we will soon discuss). Bulk Phase (length will vary based on factors described below): The bulk phase is a bit different in that the calorie content may need adjusting after a few weeks of trial and error. To establish your starting calorie intake for the bulking phase, Dr. Di. Pasquale suggests using your “ideal body weight (in pounds)” and adding 1. ![]() ![]() So let’s say our trainee in question has an ideal bodyweight of 1. The bulk phase basically lasts until this “overshooting” estimation is achieved, and Dr. Di. Pasquale believes the calorie intake should land between 2. ![]() If you are gaining more than 2lbs of body mass per week you should back the calories down a bit. Contrarily, if you aren’t gaining much weight, you may need to bump calorie intake up. This phase should ideally run until you A) achieve your desired ideal body mass + 1. B) get over 1. 0% body- fat. Cutting Phase (length will vary based on factors described below): The cutting phase is pretty much the same as maintenance phase but with a slight drop in calories to achieve the desired weight loss each week. Di. Pasquale submits that a 5. He also notes that weight loss of > 2lbs per week is a bit too extreme and most of that weight loss will be muscle mass; aim for 1- 1. To determine your daily calorie intake in this phase, take your body mass (in pounds) and multiply it by 1. This phase should be run until you achieve a desired body- fat percentage, preferably < 1. Di. Pasquale has split the diet into two timeframes—Low- carb weekdays and high- carb weekends. Weekday timeframe: Focus on greatly limiting carbohydrate intake (i. Your macronutrient proportions should breakdown as about 6. Weekend timeframe: The weekends are meant to replenish muscle glycogen and help restore your sanity if you’ve been craving carbs.
High- carb day macronutrients are pretty much the inverse of weekdays and breakdown as about 1. The second notion behind the Anabolic Diet is that androgen production is correlated with saturated fat intake. Keep in mind that insulin is a highly anabolic hormone, and it has been shown to propel the muscle protein synthesis response to meals beyond that of protein- only feedings. Di. Pasquale is pretty firm on his stance that saturated fats are a good fuel source and essential for optimal hormone production. Thus, for weekdays (low- carb days), he tends to suggest. ![]() Fatty cuts of animal proteins (especially red meats). Full- fat dairy products like cheese, cream, butter etc. You likely won’t eat any starchy carbohydrates during the week due to the residual carb intake from other food sources. Ground Pork. 1 Italian Sausage. Cup Salad Mix. 47. Cals/3. 2g Fat/3. Protein/3g Net Carb. Meal 3. 4oz. 9. 3/7 Ground Beef w/1oz Pepperjack Cheese. MyPlate Calorie Tracker with Simple One-Click Tracking TM; Stronger, Workout Program with Celebrity Trainer Nicky Holender; Daily Motivations and Tips. Diet, nutrition, and weight-loss tips, including smart snacks, calorie charts, and expert healthy eating advice from the experts at FITNESS magazine. The Anabolic Diet is a muscle building and fat loss eating protocol developed by Dr. Mauro DiPasquale as a method to induce safe steroid-like gains for natural lifters. Related Content: How To Lose Weight- The Basics Weight Watchers Points System The Fat Smash Diet The Eat To Live Diet The Beck Diet Solution How To Get The Motivation. Turkey Sausage Link. Peanut Butter. 53. Cals/3. 4. 5g Fat/4. Protein/3g Net Carb. White- meat Chicken Breast cooked in 1. Tbsp Oil. 1 Turkey Sausage Link. Cup Salad Mix w/1 Tbsp Flaxmeal. Peanut Butter. 50. Cals/3. 0g Fat/4. Protein/5. 2. 5g Net Carb. Cottage Cheese. 1/2 Scoop Whey Protein. ![]() Almond Butter. 1 Tbsp Oil. Cals/2. 7g Fat/3. Protein/9. 5g Net Carb. Pre/Post Workout Shakes. Scoop Whey before workout. Scoop Whey after workout. Cals/5g Fat/7. 8g Protein/8g Net Carb. ![]() Calories. 1. 65g Fat of which about 4. Saturated Fat. ~3. Net Carb. Now for weekends (high- carb days), food choices aren’t as big of a deal so long as you’re eating sufficient carbohydrates. Di. Pasquale does recommend “backloading” carbohydrates and eating the majority of them in the latter hours of the day, but this isn’t mandatory. Some people may tolerate carbs quite well and can disperse them more evenly throughout the day. A sample weekend day may look like this. Sample Weekend Menu (portions will vary based on your calorie intake): Meal 1 - Pancakes, fresh fruit and an egg white omelet. ![]() Meal 2 - Pasta w/tomato sauce, chicken breast, and garlic bread. Meal 3 - Bagel with low- fat cheese and turkey breast. Meal 4 - Sweet potato and an extra- lean ground beef hamburger. Meal 5 - Shrimp tacos served over rice and beans. There are no strict rules on what you eat so long as you are achieving your macronutrient/calorie goal each day. Di. Pasquale just recommends certain foods for each timeframe to provide a template. The Anabolic Diet isn’t intended to omit certain foods or food groups. That being said, you will probably not be eating many grains or other starchy carbs during the weekdays, but you’ll have plenty of freedom for those foods on the weekends. It will be rather cumbersome to try and eat enough protein this way unless you use supplemental sources. However, it’s probably not wise/applicable to use mass gainers and other high- carb supplements during the low- carb portion of the diet. However, fiber does still contain calories like any other macronutrient. Di. Pasquale says it can take a few weeks for the body to adjust to the Anabolic Diet, especially if you are coming from a diet that was based around higher- carb intake. Once you reach your desired body fat percentage under 1. Di. Pasquale has gained a large following over the years, and much of that started with the influence the Anabolic Diet had on health/fitness subculture. While the diet does have some sound principals behind it, it does have a few drawbacks and may not be suitable for everybody. As with most any other dieting strategy, it is wise to experiment and find what works for you and your body. Some people might flourish while using the Anabolic Diet and find it keeps them performing better, while others may do better on a more balanced diet that doesn’t have large swings in certain macronutrients. Ketogenic Diet. Epilepsy Foundation. Retrieved October 3. F., Judd, J. T., Longcope, C., Brown, C., Schatzkin, A., Clevidence, B. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. The American journal of clinical nutrition, 6. W., Clark, P. W., Jenkins, A. B., Daley, E. A., Chisholm, D. J., & Storlien, L. Development of muscle insulin resistance after liver insulin resistance in high- fat–fed rats. Diabetes, 4. 0(1. R., Jurasinski, C. V., Lawrence, J. C., & Jefferson, L. My friend needed to lose 25 pounds in a month without dieting. He had to lose at least 20 pounds in less than 30 days or he would be off the team. Here is what.Insulin stimulates protein synthesis in skeletal muscle by enhancing the association of e. IF- 4. E and e. IF- 4. G. American Journal of Physiology- Cell Physiology, 2.
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