As long as you’re searching to build muscle, I’m pretty sure you’ve already searched about an anabolic diet. Maybe you haven’t used the term “anabolic diet” exactly. But when you’re trying to build muscle mass and searching for ways to do so, you already know the importance of the right diet. And the diet that helps you build muscle is an anabolic diet. That’s because anabolism, in short, is a process that grows and builds, basically, your muscles. While it is a process that consumes and requires energy, you get that energy from the foods you eat, basically, your diet. With the right nutrition (anabolic diet), you gain muscle. While also burning fat.
The problem is that there’s a lot of misinformation online as well as from guys in the gym. That’s why it could be hard to find what is actually true, and what’s the best anabolic diet plan.
In short, an anabolic diet plan involves a low carb diet that focuses on alternatives between low and high carb days. This nutrition plan should help bodybuilders gain a huge amount of muscle mass, without adding (or very little) fat. So, it is called anabolic diet because it helps build muscle.
However, if you actually want to get truly anabolic, you can resort to anabolic steroids. While they can cause side effects, pretty much like anything else in the world, they are extremely effective (perhaps the best) at growing muscles, that’s why they are called anabolic in the first place. Yet, if you follow a proper Cycle Gear plan, you can get awesome benefits and keep side effects low. You also need quality steroids to achieve that. Luckily, at Cycle-Gear.to you can get both quality products and individual cycle plans!
How Does An Anabolic Diet Meal Plan Work?
According to the creator of this anabolic diet plan (DiPasquale), the plan of alternating carbs will encourage the body to burn more fat as fuel, allowing you to retain and even grow muscle mass as much as possible.
In order to explain it further, you first need to understand that by eating, we get calories. But calories consist of three key macronutrients:
- Carbohydrates (Carbs)
Some people are wary about this anabolic diet because it doesn’t involve a super restrictive calorie count, as some bodybuilders looking to compete tend to do. Yet, when it comes to holding your hard-earned muscle gains, your body does need calories to maintain them. That’s why if you go into a drastic calorie deficit, you are at risk of losing lean muscle mass while you burn fat. Yet, the anabolic diet suggests that it is effective because you’re eating calories that help you achieve lower body fat without a huge risk of muscle mass loss.
- PS: That’s why anabolic and androgenic steroids (AAS) are so highly praised among bodybuilders, athletes, and other gym-goers. They are extremely effective at retaining lean muscle tissues even in very low calorie diets.
Three Phases of Anabolic Diet Plan
The anabolic diet works when it is carried out in phases. Obviously, there’s a certain method behind each phase, each designed for a purpose. It includes maintenance (induction), gain, and weight loss.
Maintenance and Induction Phase
The maintenance and induction phase is created in order to ease you into the anabolic diet meal plan. According to its creator, you need to follow this phase for a period of one to four weeks, with a calorie intake that is 18 times your body weight in pounds. This phase is there in order to familiarize your body with the low carb intake at the start of the anabolic diet.
Bulking and Gaining Phase
Following the induction phase AKA maintenance, your anabolic diet plan goes into a bulking (gaining) phase. This phase should help you achieve the desired bulk weight. Unlike the induction phase, there is not a strict window to complete the bulk phase. Those who are following this anabolic diet usually stay in the bulk phase for as long as they need in order to achieve their weight gain goal.
Nevertheless, a successful bulking cycle plan, according to the author, is taking your ideal body weight in pounds and adding to that number 15% more. That extra 15% is there because we tend to gain fat, then you will need to cut it out. That’s exactly what you will be doing because the next phase is the cutting phase of your anabolic diet. So, going above the ideal weight can be beneficial for fat loss that will occur in the next phase.
Cutting (Weight Loss) Phase
Essentially, the cutting phase of your anabolic diet plan is a low carb and low calorie weight loss plan. You need to find your maintenance calories during the maintenance phase. But during the cutting phase, you cut anywhere between 500 to 1,000 calories a day from maintenance and keep it going. For how long? Similar to the bulking phase during the anabolic diet, the cutting phase can last for as long as you achieve your desired body fat percentage goal. A lot of people aim for around 10% or less.
- Why are all these phases combined called the anabolic diet plan? Because the calorie intake is very different across each phase (especially between bulking and cutting). However, the macronutrient proportions do not change too much.
The next thing, we are going to analyze how the anabolic diet meal plan looks, as we already know that it is based on nutrient cycling. To explain it shortly – that’s a low carb diet on weekdays and a high carb diet on weekends! When you are switching between the two, it will prevent the body from returning to burning predominantly carbs for fuel. At the same time, the high carb days are going to refuel your body with the energy (you take from foods) during intense workouts.
Alternating Carbs During Anabolic Diet Plan
So, as mentioned, during weekdays, you mostly focus on limiting the carb intake. The exact number varies, but it is usually around a maximum of 30 grams a day. During these days, your calorie intake is mostly sourced from fat and protein. Such a plan usually involves a ratio like this:
- 60 to 65% of fat
- 30 to 35% of protein
- 5 to 10% of carbs
That’s 5 days a week, during the weekdays of low carb. After this, the weekend focuses on a high carb diet. It is there to help you replenish carb stores in the body. So, on the weekend, your macros ratio should look more like this:
- 60 to 70% of carbohydrates
- 10 to 20% of fat
- 10 to 20% of protein
Anabolic Diet Risks
This type of diet is still a diet. The reason a diet is called that way is because it should be followed for a certain amount of time. Therefore, the anabolic diet also focuses on a short amount of time too. This is surely not a long term strategy for gaining muscle mass and cutting fat. It should only focus on bringing you the desired bodybuilding goals. If you are an athlete or a bodybuilder that is preparing for a competition, this short term strategy could be suitable for your needs.
Keep in mind that the anabolic diet meal plan focuses on increasing lean body tissue while lowering fat stores. And while you could eat healthier (you actually should opt for healthier food choices), this doesn’t necessarily mean that this type of diet is healthy. There’s one main drawback of the anabolic diet – as you are cycling carbs, the plan lacks fiber and micronutrients, because it contains little fruit, vegetable, and legumes intake. Of course, that’s not a healthy option.
Moreover, such an imbalance in micro and macronutrients could decrease the intake of antioxidants. This is very important for remaining healthy and for combating oxidative stress as a result of exercise. During weekends as you eat lots of carbs, you may not eat any fruits or legumes with few vegetables during weekdays.
You have a very high intake of fat (60-65%) during weekdays, meaning that remaining on anabolic diet could lead to insufficient insulin function. That’s why you shouldn’t remain on this diet for too long. Focus on reaching your goals as soon as possible, then get off this plan.
The Right Amount Of Fat
The reason why you should have a high amount of dietary fat during this diet, especially a high amount of saturated fat, is because this fat is going to positively regulate testosterone and androgen production. The impact of these changes is relatively minor, the author suggests that saturated fats are essential for optimal hormone production.
Nevertheless, if your natural testosterone is low for whatever reason, then nothing can help it, so you may need actual testosterone injections. Moreover, if you use anabolic steroids, they will regulate your hormones in an anabolic way like nothing else, ensuring you grow muscle way faster and more efficiently. In fact, due to this huge positive hormonal change, anabolic steroids are so helpful when it comes to growing lean muscle mass.
Anyway, when it comes to weekdays, you should mostly focus on:
- Fatt cuts of red meat
- Whole eggs
- Full fat dairy products like cheese, cream, and butter
- Nut spreads
However, you should know that saturated fats will increase cholesterol and triglyceride levels. This is going to increase cardiovascular risk. Anabolic steroids work the same way. You need to be careful about it, especially if you already have any cardiovascular issues. Make sure you use cardiovascular supporting supplements, have lots of cardio exercises, and diet based on what works best for your cardiovascular health.
- Cheddar cheese
- Turkey sausages
- Olive oil
- Almond butter
- Cottage cheese
- Flaxseed meal
- Chicken breast
- Romaine lettuce
- Peanut butter
- Ground beef
These are only examples, there are numerous others you can try too.
Should I Follow An Anabolic Diet?
The anabolic diet is called this because it contains lots of anabolic foods that are beneficial for those who want to grow huge muscle mass. However, keep in mind that this is not suitable for competitive athletes with higher carb needs, not suitable for those who aim to solely lose weight, and it is not suitable for those with already cardiovascular issues.
Even if this plan is suitable for your needs, usually for those who want to get shredded, an anabolic diet should not be followed for a long period of time. It can help reach your specific goal in a short period of time, but it is restrictive in nutrients!
Get Shredded Fast With Cycle Gear
If you cycle gear, you should follow a proper and healthy diet and you’re going to be on your way to reach your goals. You still need a correct balance of macros, enough micronutrients, enough rest after strenuous workouts, and generally a bodybuilding type of lifestyle. However, the anabolic steroids will shift your hormonal balance, making your body a fat burning and muscle building machine.
With these compounds, you do not even need the anabolic diet, as you remain highly anabolic. So you don’t need to lose out on crucial nutrients and antioxidants to stay on track when it comes to building muscle.
Just make sure you get the right products, of high quality, and use them right. You can do all of that in a single place – Cycle-Gear.to. We provide the best quality anabolic steroids on the market, for competitive prices. You can build muscle, get shredded, and cut fat while Cycle Gear will help. This way you can get ready for extreme GAINS! We help you with an individual cycle plan so you can get on track, reach your goals, save money, and stay healthy!