10 Anabolic Diet Mistakes You Must Avoid | StrongLifts
Mauro Di Pasquale, a licensed physician from Ontario, Canada that has vested interests in sports medicine and nutrition. The Anabolic Diet is essentially Dr. 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 s. 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. 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.
While ketogenic diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. Di Pasquale asserts that the Anabolic Diet is not a ketogenic diet in the strict sense, it is still based around some of the same physiological principles. 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: DiPasquale believes that macronutrient manipulation and food choices he recommends are conducive to maximizing your endocrine system functioning.
Each phase of the diet merely alters the caloric intake to support the intended goal of maintaining, gaining, or losing weight. The length of each phase can be customized based on your current body-fat levels and your goals.
Maintenance calorie intake , which Dr. DiPasquale suggests is 18 multiplied by your body mass in pounds. 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. DiPasquale believes the calorie intake should land between calories per pound of the desired body mass in pounds each day.
If you are gaining more than 2lbs of body mass per week you should back the calories down a bit. 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. DiPasquale submits that a daily calorie deficit should be plenty.
To determine your daily calorie intake in this phase, take your body mass in pounds and multiply it by 18, then subtract between calories from that number. While the phases of the diet each have respective calorie intake goals, the macronutrient proportions inherent in the Anabolic Diet remain unaltered during all phases. DiPasquale has split the diet into two timeframes—Low-carb weekdays and high-carb weekends. Focus on greatly limiting carbohydrate intake i.
The second notion behind the Anabolic Diet is that androgen production is correlated with saturated fat intake. However, literature seems to suggest that chronic high-fat diets can induce insulin resistance, which would be rather detrimental to the carb-loading phase on weekends of the Anabolic Diet.
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. DiPasquale 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:. Some people may tolerate carbs quite well and can disperse them more evenly throughout the day. A sample weekend day may look like this:. DiPasquale just recommends certain foods for each timeframe to provide a template.
It will be rather cumbersome to try and eat enough protein this way unless you use supplemental sources. Pretty much anything you would take on any other diet can be used on the Anabolic Diet. However, fiber does still contain calories like any other macronutrient. DiPasquale 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. Do it is outlined in this guide but simply skip the bulking phase.
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. Retrieved October 30, , from http: Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: The American journal of clinical nutrition, 64 6 , Development of muscle insulin resistance after liver insulin resistance in high-fat—fed rats.
Diabetes, 40 11 , Hello, I followed this diet for two months, what I noticed it may simply not suitable for everyone i lost about 4kg muscle. Hi, I'm a 16 year old girl and I'd like to ask some questions about this diet.
It is stated that I have to adapt for 4 weeks and then go through a bulking phase in order to get into the weight losing part. Is it possible to just lose weight without the bulking part? How long does the whole process take until I can eat normally again? Also, my uncle did this diet but he mixed it up a little by having 2 weeks of high fat no carbs and then 2 weeks of healthy eating and after that he slowly went back to his normal eating habits and he said it worked.
Is it possible to try that way or it wouldn't work? How active should I be while I'm doing the anabolic diet? And what type of sports should I do? I really hope you'll answer all my questions because I'm very confused and I'm interested in trying out the diet, thank you!
I would like to get answers to these questions too. But unfortunately I see nobody answered them. Customize Your Shopping Experience!
We Ship To View Details. Top 5 Expert Guides. 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. What are cyclic ketogenic diets CKDs? The Anabolic Diet 2. Principles behind the Anabolic Diet 2.
Anabolic Diet phases 2. Anabolic Diet macronutrient cycling 2. Purported physiology behind the Anabolic Diet 2.
Anabolic Diet food choices 3. Sample Eating Plans 3. Sample Weekend Menu 4. FAQs about the Anabolic Diet. What a cyclic ketogenic diet CKD is. About the main principles of the Anabolic Diet. The 3 phases of the Anabolic Diet: How to cycle protein, carbs and fats.
What kind of meals you should eat on the Anabolic Diet. Anabolic Diet phases Each phase of the diet merely alters the caloric intake to support the intended goal of maintaining, gaining, or losing weight. Anabolic Diet macronutrient cycling While the phases of the diet each have respective calorie intake goals, the macronutrient proportions inherent in the Anabolic Diet remain unaltered during all phases.
Thus, for weekdays low-carb days , he tends to suggest: Fatty cuts of animal proteins especially red meats Whole eggs Full-fat dairy products like cheese, cream, butter etc.
Oils, preferably canola, peanut, flax, macadamia, olive, and coconut varieties Nuts and nut spreads Fibrous vegetables, especially greens like lettuce, broccoli, celery, etc. Ground Pork 1 Italian Sausage 1. A sample weekend day may look like this: Sample Weekend Menu portions will vary based on your calorie intake: What supplements can I take while on the Anabolic Diet?
Not likely, just being honest. Is this diet safe for someone with high cholesterol? Does fiber count against my total carbohydrate intake? Should I use a fiber supplement, like psyllium husks, during the weekdays while following the Anabolic Diet? I feel very bloated and lethargic on the weekends after carb-heavy meals, what should I do? Anabolic Diet Wrap up Dr.
Elliot is a raw powerlifter who enjoys researching the science behind how the human body works. He has a BS in Biochemistry. More information about text formats. Web page addresses and e-mail addresses turn into links automatically. Lines and paragraphs break automatically.