The Anabolic Diet

The Anabolic Diet

Dr. Mauro Di Pasquale

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 ABOUT THE AUTHOR
Mauro Di Pasquale has been a respected member of the international sports community for the last 25 years.
as an athlete, administrator, and doctor. Today, he is one of the most influential voices in the use of drugs in sports.
as one of the world's leading experts in nutrition.
He was a world-class athlete for over 20 years, winning the World Weightlifting Championship in
1976 and the World Games in 1981. During his athletic career, he was also an 8-time Canadian champion, Pan-
American twice and North American champion another two times.
When he was an athlete, Dr. Di Pasquale began his research to develop an alternative to improve performance.
he was addicted to drugs that led him to the Anabolic Diet. Then, during his 8 years as President of the Medical Committee of the
International Weightlifting Federation and its two years as Medical Director and Program Advisor on Drugs
gas for the now non-existent World Bodybuilding Federation (WBF), continued working on the diet while developing
the procedures and protocols for drug detection of the Federation.
Today he is the Medical Director and Advisor of the Drug Program for the World Wrestling Federation (WWF - World)
Wrestling Federation) and Medical Review Official for the National Association for Stock Car Auto Racing (NASCAR).
Dr. Di Pasquale has published several specialized books on drug use and athletic performance, including
Drug Use and Detection in Amateur Sports
Anabolic Steroids, Realities, Fiction, and Treatment.” He has also authored hundreds of articles on the use of
drugs, nutrition, and sports medicine for a wide variety of international newspapers and magazines.
As Editor in Chief of a new quarterly newsletter titled DRUGS AND SPORTS, he continues to make...
give your message to the international sports community. DRUGS AND SPORTS now publishes editions in English, Spanish
in Italian.
His research and work in areas of sports training, performance, and treatment of related injuries.
Sports have earned the prestige of athletes, coaches, and other researchers. He is a licensed physician in On-
Tario, Canada, specializing in Sports Medicine and certified in North America as a Medical Review Officer.
Master in Fitness Sciences.
Dr. Di Pasquale has an honorary degree in Biological Sciences, majoring in Molecular Biochemistry, and is a physician.
titled from the University of Toronto. As an Assistant Professor at the University, he taught Athletic Performance and Use
of Drugs in Sport. He is also actively involved in 'hormone research' at the University of
Toronto and at the Medical Forces Research Base.
 INTRODUCTION

DIETARY FAT IS NOT THE ENEMY

The Myth
We've heard it before. Everyone, from the American Medical Association to media interviewers, to
The so-called 'experts' at the neighborhood gym have been saying the same thing for the last three decades.
Fat is bad. Carbohydrates are good. If you want to achieve the body you have been working for so
harshly, you have to focus on consuming carbohydrates and keeping fat to an absolute minimum.
So you dedicate yourself to living by the percentages that the 'Low-Fat Diet Lords' give you. 55% carbohydrates.
No more than 15% fat. Turkey and chicken fillets. Separate the egg whites. Surgically remove all the fat.
visible from any piece of meat. You always bake. You never fry.

But you have been living a lie.

The reality is that a high-carbohydrate diet favored by so many bodybuilders can actually work against them.
They glut themselves with all those carbohydrates and end up accumulating tremendous amounts of body fat. So, when
It's time to cut, with all those muscles, only half remains in the gym with all that body fat.
Levels of strength and personal motivation drop. You may become irritable. Even depressed. By the time of
upcoming contest for which you have been working so hard, often you do not look better than you did for the last one
contest. You can look worse.
And that diet. Besides saying it's inconvenient and strict, it could be a drastic paradigm. In a world where
Eating is a big part of our social life, a diet high in carbohydrates can quickly change you.
in an antisocial.
It's not that you can't progress beyond the goals with a high-carbohydrate diet. You can. Some
They can. But you can also get stuck or even lose lean body mass. As you count the days.
As the contest approaches, panic sets in. Drastic measures are taken to compensate for the state one is in.
is and ends up losing weeks of training.
So, why are you torturing yourself? Especially when there is an alternative that can build you muscles while-
it keeps body fat to a minimum. It is called the Anabolic Diet and while it contradicts what many c
tourists have been led to believe, this could be the answer to your prayers.

The Anabolic Diet

Unlike the high-carbohydrate diet that can work against the body's growth production system.
Hormone production, the anabolic diet maximizes the production and utilization of the 3 major growth producers.
testosterone, growth hormone, and insulin - and it does so naturally. It also leads to the metabolism of the body of
a sugar burner, producing fat to a fat-burning machine. With the body accumulating muscle.
Extra and simultaneously burning both, consumed and stored fat, the bodybuilder feels twice blessed.
The Anabolic Diet takes us to a nutritional approach high in fats, high in proteins, and low in carbohydrates.
Many in the general public may ignore it citing popular beliefs that say fat is the
primordial cause of heart disease, cancer, and obesity. Just as many bodybuilders have come
to assume that dietary fat softens the bodybuilder and blurs the definition.
But they couldn't be more wrong. Dietary fat, when used properly, as in the Diet
Anabolic can be the key to growth and success. And while some will see the Anabolic Diet as a new,
revolutionary, and even dangerous approach to nutrition is, basically, in reality, based on the dawn
of humanity.

The Primitive Diet

First, let's clarify the widely held misconception that ancient man was herbivorous and turned up his nose.
in the presence of the meat in favor of the available plants. Current vegetarians often claim that their diets
It is the most natural and ancient known to man, in an effort to gain followers, but it simply is not true.
In fact, archaeological evidence shows that primitive man's tools were used, at least in
part, in working the meat. In many areas, the diet of primitive man was made up entirely of products from
animal origin. The continuous affection for meat demonstrated by monkeys and apes, who are our primate cousins, today
In day it is also testimony to the dietary preferences of early men.
There is a good reason for all this. It is called survival. Meat is, by far, a superior source of amino acids.
cides than plants. It also has a high content of vitamins A, E, and B Complex. The fat, whose benefits we will discuss
throughout this book, it is also available in meat and not in plants. In addition to many other uses, including
the fact that it is tasty and allows you to savor food better, fat is necessary for proper breakdown
of vitamins A, D, E, and K in the body.
Meat is, in fact, one of the substances that nourishes best on earth, and has been highly regarded by civilizations.
throughout history. It has even played a significant role in religious ceremonies. In the early times of history
registered, the meat was offered to the prevailing gods through 'burnt offerings' and the Bible reports great
festivals held in conjunction with animal sacrifices.
Therefore, when we talk about 'natural' or 'primitive' diets, we are not talking about eating habits.
of vegetarians. We are talking about carnivores who understood early on the importance of meat in their
daily eating habits. The first human diet probably consisted mainly of meat, supplemented
by periodic intakes of carbohydrates. It was only with the development of agriculture just 10,000 years ago that it was seen
a big change.
In the first 50 million years of human existence, before that, man was carnivorous and lived off of the
animal meat. In its most raw form, this meat diet has a strong resemblance to the Anabolic Diet that we will be
offering. All we have done is take this primitive diet and bring it to the modern age, using science.
modernize it to adapt and perfect it for maximum health, fitness, and development.

The dominant social classes do not like the Anabolic Diet.

But do not expect the Anabolic Diet to be widely embraced by the major industries in our society. Come on.
to the aisles of any supermarket today and we will see small but elaborate carbohydrates on the shelves. The meat
It's simple. It involves little more than butchering a cow. It's also difficult to package it for large profits.
It wouldn't be in their financial interests to finance it.

A similar situation exists with the supplement industry. They will not be happy with this diet because it does not require
protein supplements. We are already getting enough protein from all the meat we will eat. Likewise, the supplements
The general terms that they resell would be of little use. Although we will prescribe supplements that will lead you to maximize the
benefits of the Anabolic Diet will be of a great technological variety, specially designed for the needs of
bodybuilder tuned into an anabolic lifestyle. These will be far beyond anyone who generalizes.
they are currently offering.
Those modern "nutrition gurus" who believe that the quality of the diet should be measured in torture.
what generates its users will not be pleased with this diet either. It is not torture. You will be eating meat during
the weekdays, supplementing with a wide variety of other delicious meals. And when the weekend arrives,
virtually anything is worth anything.
You might have to give up lasagna or ice cream during the week, but you can have it during the 'loading phase.'
carbohydrates" of the diet that is every weekend. Unlike the high-carbohydrate diet and others of its kind, in the
Anabolic Diet you will not be forced to give up your favorite foods forever.

The modern bodybuilder

Although my approach to the high-fat, high-protein, and low-carbohydrate diet is new, it is interesting.
Note that an early form of the diet was adopted by many bodybuilders in the 60s. It was not very 'refined' at that time.
moment. It also did not define critical aspects of hormonal manipulation and stimulation that we have added.
But it focused on meat consumption with very few carbohydrates, and bodybuilders were pleased to find themselves
themselves maintaining their muscles at a maximum with very little body fat.
In fact, the diet produced some big men back in the 60s. They didn't have all the components of the diet.
refined and did not achieve that super-defined aspect that today's bodybuilders work for but, however, the
diet produced some great, great men. Unfortunately, modern diets that emphasize diets
high in complex carbohydrates, high in protein, and low in fats spread throughout the bodybuilding community
they widely succeeded in exterminating these early experiments towards an approach to a high-fat diet
two.
As often happens, the 'blind' sought alternatives to the high carbohydrate movement and the high diet in
Fats were ignored by most people. I was the exception. I started working with the diet as a weightlifter.
I was an active weightlifter in the 70s and I used an early version of what you will find in this book on my way to winning the Championship.
Weightlifting World Championship in 1976 and the World Sports Games in 1981.

Anabolic steroids
Shortly thereafter, the world of professional sports began its campaign against anabolic steroids.
Strict anti-doping controls began in the world-class bodybuilding community, and the crying started to be felt.
for some natural alternative to steroids.
By that time, steroids had taken their place as a 'wonder drug' among bodybuilders and others.
athletes. Physically, steroids had shown to have a remarkable effect on muscle growth and strength.
Psychologically, they provided users with an aggressive yet contained mental state very useful in training and
the competition. The fact that they spread through bodybuilders and other sports communities where reaching
the competitive edge was so important to win it was not surprising.
Unfortunately, it was discovered that steroids had severe side effects. Mood swings and aggression
insane life, in addition to others, that could extend as violence (known as 'roid rage') were widely
reported in sports newspapers. Links to heart disease, liver cancer, kidney diseases and
sterility was also discovered. With the evidence stacked, there were few options besides cutting its use in the
international sports arena
 It was in the midst of this emptiness that I progressed with the Anabolic Diet, high in fat, that I had been working on. There was no
it has been an easy task. The World Bodybuilding Federation (WBF) wanted its athletes to be clean but to maintain
his muscles, defined and in shape to compete. This was an order 'from above'.
One of the biggest problems was keeping the hormonal systems of bodybuilders functioning, producing
naturally occurring testosterone. This was very difficult because steroids cut off the testosterone production system of the
body. The hypothalamic-pituitary-gonadal axis (HPGA) ceases its functions and extreme measures may be needed.
to get the testicles working again. It often takes a long time to recover and in many cases, a
The user could never recover and be doomed to treatment with artificial steroids or testosterone for the rest of their life.
in her life (hormone replacement therapy or substitutive hormone therapy).
Steroids can also make the athlete weak. He will grow with marginal training methods but will be
It's very tough 'the way' when he is not using steroids and has to do all the work himself. With an anabolic diet.
Oh no, it may take a while to get back to appropriate training methods.
Then there is the diet itself. Like any diet, if it is not followed, results will not be obtained. Some bodybuilders
those who have been using steroids for a long time find it very difficult to replace steroids with a diet that
requires commitment.
Finally, some people decide to believe that a natural program could replace steroids immediately.
mind and offer them the same results. It is not possible for this to happen. In a short time, no diet will replace
steroids. But in the long run, the anabolic diet has proven to be a very effective alternative to steroids, providing
the same type of results without the nature of 'Russian roulette' that comes with the use of steroids.
In 1990 I published my book 'Beyond Anabolic Steroids' and began to provide
articles for a variety of fitness and bodybuilding publications on the subject. The response to the Anabolic Diet was
outstanding. In a world where steroids are a true 'gamble,' in terms of health and competition,
The Anabolic Diet pushed bodybuilders who used it to that natural limit they were seeking.
But I am not on a 'JUST SAY NO' crusade in this area. Hysteria does not come into play in my virtues. The
Anabolic steroids have their place. In fact, I have recently been involved in research on steroids.
to be used in patients with AIDS. These may play a role in maintaining body mass and strengthening the
immune system of these patients that would allow them to better resist the opportunistic diseases that are so deadly for them.
I have also realized perfectly that steroids and other aids used for growth and improvement
performance is still widely used in the athletic community. These take the athlete to the limit they are seeking and
many gladly risk their health and expose themselves to the sanctions that may come from the use of steroids in exchange
of the benefits that they bring.
It should be noted that the Anabolic Diet can even be used in conjunction with steroids. Results will be obtained.
results. Indeed, you can do anything with steroids and achieve some gains. But, the Anabolic Diet
will help, to a certain extent, that the use of steroids will keep endogenous anabolic hormones maximized that the
the diet aims to stimulate.
The headline would be: The Anabolic Diet is created for the natural athlete who wants to be the best they can be.
naturally. And although this is much easier and more convenient to maintain than a high-carbohydrate diet,
it will require some dedication and the desire to carry it out properly. The key to success in the diet is to ensure that
bring the body to the 'metabolic shift' where it will start using dietary fat and body fat instead of the
carbohydrates and muscle protein as the main fuel for the body. To do this, one will have to follow the
diet very rigidly, especially at the beginning.
The battle that the "drug-free" athlete faces is not easy. They must confront competitions with the use and abuse of drugs.
and competitive standards based on its use in every competition. What the Anabolic Diet does is give you the same type of
benefits that the drug user obtains.
By introducing anabolic drugs or agents into their body, the user increases the amount of hormones and compounds.
anabolic substances in the bloodstream, which, in turn, produce the desired anabolic effect of muscle growth. The Diet
Anabolic does the same. The only difference is that instead of introducing anabolic substances from an external exogenous source to the
body, the diet stimulates the production of anabolic hormones IN THE BODY. This is LEGAL and it is SAFE.
And the best part is that it's SOMETHING SAFE. If you follow the diet, IT WON'T FAIL. It may sound bizarre. It might go against
of everything they have made you believe about diets, fats, and carbohydrates. BUT IT WORKS. It's an inevitable biochemistry.
YOU WILL GET the combination of increased lean body mass and less body fat that you are looking for if you follow
adequately the diet.
And you will naturally obtain it. Without the danger of steroids.
Given the judgments and doubts that most bodybuilders have experienced with their diets, what else can be asked?
Is it about a nutrition program?
 CHAPTER 1

BENEFITS OF THE ANABOLIC DIET

MORE MUSCLE, LESS BODY FAT
AND IT'S ALL NATURAL.
For over 20 years, the American public has been told to watch their fat intake or suffer the consequences. The
"national fat hysteria" got so bad that back in 1989 the National Academy of Sciences warned everyone
world, despite the presence or absence of risk of coronary heart disease, adhere to a restricted diet
low in fat. The gentlemen of 'lowfat' loved this warning and the food industry proceeded to take advantage of the
situation, as they always do, and came out with a whole new line of 'low fat' or 'fat free' products that many of the
which were not.
Why groups such as pre-menopausal women and children, who are immune to coronary heart diseases,
they must follow such a restricted diet was not explained. Meanwhile, other complex and interrelated causes of disease
Coronary heart diseases such as lack of exercise, obesity, stress, genetics, and caloric intake were widely
ignored. Fat was to blame. Any possibility that dietary fat could be used to create good
health and improving physical performance was conveniently dismissed.
As a result, people began to eat those carbohydrates. They started to pay attention to what they were eating. Moreover, they eat-
they began to notice the amount of fat they were eating and did everything possible to avoid it as if it were a
Plague. And guess what? As a society, we have become fatter than ever. We are getting fatter and fatter every time.
The parade of heart attacks hasn't stopped. What's wrong with this "picture"?
Meanwhile, the bodybuilders did not seem to be achieving the kind of growth they were looking for by consuming
all those carbohydrates. I'm sure they got big. But they also got fat. By the time of the competition,
they were very frequently where they had been before starting the whole cycle of the diet. The sound of the
siren sounds of the steroids were inviting more and more.
But now we have obtained an alternative. A healthy and effective one. It is called the Anabolic Diet and has been surprising-
tooth going against the 'Lowfat' gentlemen and providing bodybuilders with the growth they wanted without adding fat
corporal. In this chapter we will outline the many benefits that can be gained from the Anabolic Diet and I will start...
We are going to see the reasons why it works. By the end of it, I don't think they will be tempted to return to the old routine of that diet.
high in carbohydrates.

Physical benefits
Increase lean body mass WITHOUT anabolic steroids: This is one of the real great advantages of the Anabolic Diet.
As described in the previous chapter, the diet does many of the same things hormonally that steroids do.
only naturally within the body and without risks.
Decrease body fat without sacrificing lean mass: Unlike a high carbohydrate diet, when gaining weight in
The Anabolic Diet is much less body fat and much more muscle. We have discovered that, far from what they have
It is believed that eating fat does not lead to gaining weight. In fact, dietary fat is a tool to increase
lipolysis or the breakdown of fat and the resulting loss of body fat. We have also discovered that
A bodybuilder will maintain more lean body mass during the cutting phase of a diet.
In a high carbohydrate diet, if you exercise properly and do everything else right, you will notice that when you
lose weight, about 60% of it is fat and 40% muscle. You can become more defined, but you are much smaller than what
what it could be. In a high-fat diet, we find that those percentages will drop to 90% fat and 10% muscle.
and this is a great advantage for the bodybuilder who wants to maintain muscle as he defines. With the high-protein diet
You can lose weight while maintaining much more lean body mass. You are bigger and more...
strong.
Take two athletes, one with a high-carbohydrate diet and one with the Anabolic Diet, put them on a weight gain of 5 kilos and find out
you will find that the one who followed the Anabolic Diet gained a higher percentage of muscle. Similarly, when losing weight,
The athlete on the Anabolic Diet will lose much less muscle than the athlete who has been on a high carbohydrate intake.
of carbon. Which diet would you prefer to be on?
Feeling stronger while losing body fat: This proves me right. Strength is proportional to muscle mass.
When you are on a high-carb diet and sacrificing lean mass to define, one is obviously going to feel more
weak. Because the Anabolic Diet cycles the carbohydrate loading phases weekly to stimulate production
of insulin and promote growth, nor will it fall into the psychological depressions that one typically experiences while following a
The diet is the same all the time every week. There is variety in the diet, and this will help you to be more energized and engaged.
about what a high-carbohydrate diet will be.
Maximize the effects of endogenous anabolic hormones: This diet maximizes plasma levels of testosterone,
growth hormone and insulin to promote growth. Basically, it conditions the hormonal system to create a
natural endogenous anabolic environment. This maximizes the effect of these 3 anabolic hormones 24 hours a day because,
Contrary to popular belief, muscle is not only built after training but also during it.
 This is not easy. Many hormones are reactive to others. For example, while insulin rises, the growth hormone...
Lying can decrease. If insulin decreases, growth hormone will increase. The two substances generally do not
They work together, but they could. If we could increase both substances, a better anabolic effect would be obtained than with
the increase of just one of them.
We will then provide some supplements that can be used with the Anabolic Diet that will help increase insulin.
Lina, testosterone and growth hormone as needed. You will find 2 of our formulas to use beforehand,
during and immediately after your workouts. This is especially important because during and after the
training can lead to a decrease in plasma testosterone and growth hormone.
At the cellular level in the body, elevated anabolic hormones are needed to bring amino acids into the
cells for protein formation. This is how growth occurs. In the Anabolic Diet, its weekly cycles incorporate it and the
supplements will work to do this before, during, and after training.
Increase strength while losing body fat: People on the Anabolic Diet often realize that in
As they lose weight and body fat, they increase their strength. Most bodybuilders find it incredible.
They know that while losing weight they also lose muscle and strength. But with the Anabolic Diet, they lose a lot.
less muscle and that, combined with the fact that their bodies are working in an anabolic environment, the
makes them feel stronger. They realize it as they watch the fat disappear while their strength increases.
increases at the same time.
Decreased catabolic activity of the body: The Anabolic Diet lowers cortisol levels, a hormone secreted
breaks down muscle cells to use them as energy. The supplements that
we will recommend using it with the diet to also decrease muscle cell loss during and after the
training, while increasing insulin and elevating hormone levels at critical moments to promote a
anabolic effect. In simple words, fewer muscle cells will be destroyed while more are added.

PHYSICAL BENEFITS OF THE ANABOLIC DIET

Increase lean body mass WITHOUT anabolic steroids

Decrease body fat without sacrificing lean mass
Maximize the effects of endogenous anabolic hormones
Increase strength while losing body fat
Decreases the catabolic activity of the body
Avoid health problems from a high-carbohydrate diet
Stays in shape all year instead of once or twice.
It improves from contest to contest and year after year

Increments of resistance

Avoid the health problems of a high-carbohydrate diet: Carbohydrates will increase insulin levels and this
produces an anabolic effect (muscle building) when used appropriately. In the Anabolic Diet, we use
a loading phase on the weekends to do just that. But when insulin is chronically high or has fluctuations.
Due to a high carbohydrate diet, it becomes a lipogenic hormone (fat-producing) and starts to store fat.
in the body, and a lot. That is why it must be controlled. You will notice that in the Anabolic Diet, the individual will increase
the consumption of carbohydrates on the weekend only up to the point where body fat begins to increase.
So, he returns to the high-fat diet on Monday, before the damage is done.
This is the reason why there tends to be much more fat storage with a high-carbohydrate diet. With the insu-
uncontrolled line, fat is stored indiscriminately. Chronic elevation of insulin also tends to deposit
fat in the hips and other areas of the body harassed by fat causing the appearance of cellulite that drives crazy
especially to women.
The increase in arterial blockage that leads to heart attacks also seems to be a symptom of
a chronic diet high in carbohydrates. If you can stay away from simple sugars and junk food, you can
limiting the damage, of course. It would be hard to severely criticize someone who eats piles of vegetables, salads and
potatoes.
Although all those carbohydrates will lead to fat accumulation unless they are regulated as we propose.
In this diet, carbohydrates are increased to the point where they will have a beneficial effect on body mass.
lean. By stimulating insulin production, with the carbohydrate load on weekends, we can accelerate the
movement of nutrients through the bloodstream and into the interior of muscle cells. Amino acids
are taken into the interior of muscle cells where they can form the building blocks to create proteins and finally
muscle growth. But before the insulin levels have been elevated for too long and the fat starts
to be stored, carbohydrates are eliminated and insulin is brought under control.
 Stays fit all year instead of one or two times: The Anabolic Diet allows you to stay fit all year.
It is not a diet where you gain weight and then have to eliminate body fat, and the process becomes painful and difficult.
It cannot be maintained on the diet. As such, it is not one of those low-fat diets where you struggle mentally and physically.
long throughout the year and it doesn't help, but it continues and ends exhausted and frustrated.
The anabolic diet is a lifestyle. One that can be maintained throughout the year. It is very comfortable because it is natural.
Sprinkle with high fat periods with regular carbohydrate sessions in many ways like our ancestors.
ancestors used to do it.
Nothing is left out in this diet. You can eat those meats and cheeses on weekdays and on weekends.
load up on your favorite carbohydrates. It's not torturous like many other bodybuilder diets. Do you want to go to a party and
Have a beer on the weekend? Go ahead. All meals are allowed, although at the right time.
the week, in this diet.
Meanwhile, if done correctly, this diet will allow you to consistently maintain fat around 10%.
and cut to 4-5 percent when needed while maintaining lean body mass. A marathon will not be done in the
cutting phase and you will get in shape for the competition very quickly.
And if the diet is followed responsibly and maintained, every time the cycle is gone through or the pre-phase is completed
competition, an athlete should become heavier, and in the end, as cut as he was at the end of his last cycle.
Instead of stagnating like many bodybuilders do, the athlete will improve from competition to competition and from year to year.
Increase in endurance: We have also found that for many athletes, endurance actually increases with
a high-fat diet. Again, this goes against the popular belief that exercise endurance is
related to the amount of carbohydrates stored in the muscle, and that a low-carb diet decreases
the performance.
In the high carbohydrate/low fat diet, the athlete starts training and the glucose in the blood is used almost
immediately. At that point, glycogen or carbohydrate stores in the muscle are used to supply
energy. After about 15 minutes these have also been depleted. At that point, the body has to return to
burn fat or muscle for fuel. Unfortunately, when on a high-carb diet, the body
it is not very efficient at burning fat and ends up burning 50% protein coming from the muscles and 50%
fats for energy needs.
However, once you have switched to a high-fat diet, your body will initially use fat for energy.
of energy. Once glycogen has been depleted, it will first turn to those fat storage reserves. The fat will
It returns almost like sugar for the body, and it will prefer to use fat stores instead of muscle for sustenance.
of energy. In this way, less fat is stored by the body and more is used. The body tends much less to
to produce fat and more to burn it. A higher percentage of lean muscle mass is the result.
In a recent study, it was found that rats adapted to a high-fat diet did not show a decrease
in their capacity for endurance, even after recovering from extensive prior training. The increased
Storage and utilization of intramuscular triglycerides (fatty acids) seems to be the cause of this condition.

The metabolic advantage

Adenosine Triphosphate (ATP) is the source of all metabolic activities in the human body. With the aim
to obtain the energy that the organism needs for muscle contraction, breathing, the functioning of cells
cerebral and for, virtually, all other activities, ATP must be generated. People have come to the idea of
What must be had is glycogen and glucose coming from carbohydrates for the body to produce and replenish ATP.
survive.
What people don't understand is that protein and fat have their own mechanisms to provide energy to the body.
and replenish ATP. It's a mistake to say that you need carbohydrates to function.
When carbohydrates make up the largest part of your diet, you are basically burning the glucose from the carbohydrates.
Carbohydrates as energy. Glucose enters the body and insulin is secreted by the pancreas to use it as energy.
immediate, or store it as glycogen in the liver and in the muscles. The glucose not stored as glycogen
is converted into triglycerides (body fat). When more energy is needed, glycogen is converted back.
in glucose and used directly by the cell or transported through the bloodstream to other cells for their
conversion and use as energy.
When fat makes up the majority of your diet, you no longer have those large amounts of glycogen available.
for energy. Most of your energy will come from the breakdown of free fatty acids from your diet or from stores.
of body fat. Instead of burning stored glycogen or glucose for energy, the body burns fatty acids
free fatty acids or triglycerides (the storable form of free fatty acids).
Basically, a high-fat diet activates lipolytic (fat-burning) enzymes in the body and minimizes
the activity of lipogenic enzymes (fat-producing). Free fatty acids and dietary triglycerides are
they become the main source of energy. Triglycerides are broken down to release fatty acids and hence ketones,
a source that can be used as energy by the cells of the body. Free fatty acids take the place of the
glucose and triglycerides act as glycogen.
When carbohydrates are the main source of energy for the body, it produces insulin to process them.
and store them. All of this is fine and good but, as we discussed above, one of the problems with insulin is that
activates the lipogenic enzymes (fat producers) of the body and minimizes the activity of lipolytic enzymes (fat burners)
fat). What this leads us to is an increase in body fat storage and a decrease in the amount
of accumulated fat that will be burned.
The exact opposite happens with a high-fat diet. After undergoing the 'metabolic shift' of being a machine
carbohydrate burner to a fat burner, lipogenesis (the production and storage of fat in the
the body) decreases, and lipolysis (the burning of both body fat and dietary fat for energy) increases. You will burn fat
as your primary fuel, and instead of using glycogen or breaking down precious proteins, you will burn fat from
your body to obtain the necessary energy.
This can have a significant effect on the % of body fat and research has now begun to document
this effect. In a study on ideal weight in human subjects, it was found that high-fat diets were accompanied by
caused by a very strong lipolytic effect (fat burning).
In another study focused on obese subjects, it was discovered that, having groups with a high carbohydrate diet
low in fats and another low in carbohydrates / relatively high in fats, the subjects with the low diet
in carbohydrates lost significantly more fat. Although prevailing wisdom would predict that a high diet
in fats would simply make people fatter, THEY REALLY LOST MORE FAT WITH THE HIGH DIET IN
FATS.
It may sound crazy, but that's how the body works. Once you have adapted to a high-fat diet,
fat does not breed fat. Despite what you may have heard, A HIGH FAT DIET DOES NOT ADD MORE FAT, THE
REMOVE.
Studies with other animals have produced additional surprising results. A study with hamsters discovered
that a high-fat diet added weight while decreasing lipogenesis (fat building). The hamsters gained
large amounts of weight, but this weight was more due to an increase in lean muscle mass than fat.
In another study, it was found that hamsters fed a high-fat diet had lower activity.
of lipogenic enzymes and less body fat content than hamsters fed a low-fat diet
under sedentary and exercise conditions.

Protecting proteins
An important benefit of the metabolic change that occurs when one goes from a high carbohydrate diet to
an anabolic process is that fat becomes a protector of the body's protein. When carbohydrates are used as the
primary source of energy, the body will take muscle protein, break it down and form glucose from it to burn it as
energy, once the energy reserves have been consumed. This is where catabolic activity (destruction of
muscle) takes place. You'll be sitting there, happily working, and making your muscles fade away while
You do it. You will basically be burning muscle as fuel for training.
This muscular collapse is not even remotely reached with the Anabolic Diet. Some muscle will be burned, but the fat
available will serve as an alternative to muscle as a source of energy to a greater degree.
At any time that one is exercising and the body needs energy, it will unfold what is needed, including
muscle, to provide itself with that energy. One of the ways in which bodybuilders fight against this is by consuming drinks
sugary foods during training. The body will not need to destroy muscle to obtain energy because it has a
external source coming in constantly. The fat works the same way when you are on the Anabolic Diet. Protects
to the muscle by providing an available source of energy.
It should be remembered that, along with anabolism (muscle tissue construction), the bodybuilder is also concerned
broken down by catabolism (the destruction of this tissue). Research has shown that the Anabolic Diet could be
also called the 'Anticatabolic Diet'. In addition to allowing the body's hormonal system to burn fat better
and produce lean muscle mass, it also helps in reducing the amount of muscle that can be lost
during a training session or throughout a restrictive diet phase.
Research has shown that body ketones burned for energy in the Anabolic Diet, D-Beta-
hydroxbutyrate and acetoacetate actually decrease protein catabolism. A recent study with laboratory rats
also demonstrated that a combined treatment with insulin, testosterone, and a high-fat/high-protein diet
leads to a decrease in muscle loss and growth caused by the catabolic hormone corticosterone. Another
Research demonstrated greater protein gains and lower fat gains in rats on a high-fat diet.
The implications for similar decreases in catabolism in humans when adopting a high-fat diet are obvious.

METABOLIC BENEFITS OF THE ANABOLIC DIET

Burn fat instead of glucose promoting lipolysis

Burn fat instead of glucose by decreasing lipogenesis
Without fat in the diet, the body stores excess fat.
Muscle protein is protected.
Body fat is more mobile and pleasantly distributed
 Fat is not the enemy
People have a negative attitude towards dietary fat and it is mainly based on completely unfounded beliefs.
wrong. They think that if they eat fat, they get fat. That's what everyone in the media, doctors, and the industry thinks.
They say it's about nutrition. Why question it?
The fact is that, sometimes, authority has had to be questioned. The reality is that the less fat
if you eat, the body will want to store and package for when the opportunity arises. In large part, this is
caused by chronically high levels of insulin due to a high-carbohydrate diet, the more insulin you produce,
the more insulin you will store. Although it may sound crazy, the truth is that you will gain more fat with a high diet
IN CARBOHYDRATES THAT WITH THE HIGH FAT/HIGH PROTEIN DIET WE GIVE YOU HERE!
If you don't have fat from the diet in your body, the body will want to produce it. It will anticipate disaster and will want
store it as compensation in the face of possible difficult times. The body is a conservative instrument, special-
mind in terms of survival. What happens when you are on the Anabolic Diet is that the body recognizes that you
it is consuming fat in abundance and biochemically recycling it. If the body did not receive it, it would store a lot of it.
precious amount given.
And if one wants to lose fat, a high carbohydrate diet cannot compete with the Anabolic Diet in any way.
mode. The high-fat diet radically activates the enzymes for breaking down fat in the body. You basically return,
You, on a fat burning machine, will use the fat that is ingested - and the one already in the body.
much more easily.
Another important aspect of the Anabolic Diet that we have discovered is that BODY FAT IS MORE MO-
BLE. Some people have areas of fat deposits. These are deposits of cellulite or bags of fat. What we have
It has been discovered that with the Anabolic Diet we can redistribute fat much more evenly across the body frame. There is no
bags or areas of fat deposition.
Recently, I had a patient who had always had problems with large deposits of fat in her buttocks.
inner thighs and lower abdomen. With the Anabolic Diet, she discovered herself losing fat uniformly.
in the whole body and was more pleased to see fat loss from areas proportionally and that had never before been
answered. We still don’t know if this works universally, but we have seen enough subjects to know
that the Anabolic Diet will work this way, at least, for a large part of the population.

The psychological limit

In addition to its many physical and metabolic advantages, the Anabolic Diet will give you a psychological edge over others.
high carbohydrate diet. Diets, by their nature, are psychologically strong. Just the word 'diet' itself
it's enough to send people running to the refrigerator for a soothing and calming bite of whatever it is
they should not consume.
"Diet" implies sacrifice, doing something we do not want to do. Almost impossible to maintain indefinitely, if not
you were already depressed by the diet itself, the fact that you find yourself leaving it or abandoning it can
to really send you over the edge.
The Anabolic Diet is something new. It includes many motivational and psychological advantages.
Energy increase: The hundreds of bodybuilders we have monitored on this diet have expressed great satisfaction.
with the increase of energy that they seem to have with it. If it is a real biochemical mechanism that causes it, I do not
We know. But she is certainly the success of the diet and the increase in strength plays a role here.
Where you will have an energy problem is when you are overdosing on carbohydrates, and as we will discuss later,
increasing serotonin levels in the brain. Similarly, if you go back and forth between a diet and
another, as some people have tried to do, the constant transition between metabolisms for high-fat diets and
High carbohydrate diets will really throw you out of order.
Although the Anabolic Diet includes a carbohydrate loading component, it does not have the necessary duration for it to
the body returns to the glucose-burning metabolism. Like insulin, carbohydrates are controlled and manipulated
through the Anabolic Diet to maximize the benefits of growth and minimize losses.
Decrease in temperamental changes: Bodybuilders who follow the Anabolic Diet have found that they do not experience
they maintain the wide and chronic changes in temperament that they experience with other diets. We believe this has something to do with
with the elimination of insulin fluctuations that occur in a high-carbohydrate diet. It is common in a diet
high in carbohydrates making a meal high in carbs and finding oneself feeling down because of it.
a good while. Then, suddenly, you come alive again. Mood changes run in cycles, up and down, in a
constant roller coaster.
In a high-fat diet, these types of fluctuations do not occur. One can eat a steak and then feel like
to run a mile. Contrary to what others might say, a meat meal does not seem to be what 'sits poorly' with you.
in the stomach.” It is when carbohydrates are mixed with meat, like a meal of steak with potatoes, that
the debilitating feeling of heaviness arrives and one finds themselves on the way to the sofa.

Again, our bodies were designed and evolved to process meat and use it as energy. The body
has a very efficient method of burning fat. Unless mixed with carbohydrates, a high-fat meal will
It will always be ready instead of stuck in a state of 'fallen layer' waiting for a while for a nap.
Stabilizes PMS (Premenstrual Syndrome): With mood swings, we have seen evidence that the Anabolic Diet
It can also limit the effects of premenstrual syndrome. Many women who have great difficulty with their mood...
movement and energy in the previous period and during menstruation have reported a significant decrease and even total cessation
of these symptoms after making the metabolic shift to the Anabolic Diet.
It's easier: Timing is important in this diet. You may be limited in what you eat at certain times.
of the week, but you can always satisfy a craving for any food during the right moment of the cycle
seven days. You can virtually eat anything on this diet. You just have to eat it at the right time.
Unlike other diets, YOU DO NOT HAVE TO GIVE UP YOUR FAVORITE FOODS ON THIS DIET. Psychologically,
you don't end up feeling like some kind of martyr constantly sacrificed by the diet.

PSYCHOLOGICAL BENEFITS OF THE ANABOLIC DIET

Increase the Energy

Reduce changes in temperament
Stabilizes premenstrual syndrome (PMS)
Easy to maintain it
It is not necessary to banish favorite foods forever.
Sociability
Convenience
Without anxiety
Weekend relief
Build trust

It is social: One of the biggest problems with most diets is that they are antisocial. One is so restricted.
in what one can eat that, when going to a party or other social activities one finds oneself distancing from the
people because of their special nutritional needs. You can't eat the same as them and end up aligning yourself with
They or feeling like an outcast. On weekends, with this diet, when most activities take place.
social, you can eat anything that anyone can eat. If you want pizza and beer, that's fine.
The Anabolic Diet is also very convenient, even if it is a weekday and one is on the go. Any res-
The restaurant one goes to serves some type of meat. Just order a steak and set aside the fries. You can even go to
McDonald's if desired. Just order that double quarter pounder with nothing, remove the bun, put mustard on it and 'inside'.
Without anxiety: Many people on a diet constantly find themselves thinking about food. When is my next meal? What
Can I eat? What can't I eat? They are starving. This does not happen on this diet.
With the Anabolic Diet, your body requires more calories to maintain itself. Even when losing weight.
weight is not hungry like one would be on a high carbohydrate diet. You won't have those cravings to want to eat 10
chocolate bars. Even if you are in an intense pre-competition cycle and really in a cutting phase, you can still get
a bit anxious, but nothing like you will be on a high-carb diet.
Fat is more satisfying. It will delay the feeling of anxiety. You will feel more satisfied after eating. This is likely.
It lies because it does not increase insulin levels. When you are on an insulin rollercoaster with a high diet in
Carbohydrates make the body notice the drop in blood sugar, this pushes an emergency call to EAT! This does not
it happens with the Anabolic Diet. You will see yourself losing body fat and perhaps, for the first time in your life, like a
bodybuilder, you won't be famished.
It's simple to apply: On weekends, of course, you won't worry about the food you'll eat. Anything goes.
During the week, things get a bit tougher, but not much. All you have to remember is to keep the
low carbohydrates. Everything else – bacon, ham, eggs, steaks, cheese – go for it! There are no big graphics. Without
cookbooks. If you only keep your dietary focus on meats and eggs, you can't go wrong.
Again, meat is an incredible food. It is one of the best, one of the most nutritious foods we have.
available. It has beneficial components that no other food possesses. In daily life, it cannot be defeated.
Weekend relief: Here you are not on a crusade. On weekends, you are allowed to eat the foods that have
Cravings may arise, but after being on a diet for a while, you will realize that you will start losing those desires to consume.
carbohydrates. In fact, when the weekends come, on Saturday morning you will realize that you are not that
interested in carbohydrates.
Although once you consume that first carbohydrate and the insulin boom starts, you might realize that
You are "in love" with them again. That romance will pass. By Sunday, you will generally be tired of all of that.
carbohydrates and more than ready to return to the stage of a high-fat, low-carbohydrate diet and leave the moments behind.
with a fallen cape in the back.
 Build confidence: After being on the diet for a while, you will see all those muscles grow, lose body fat and
realizing that, "Hey, this is really not that hard!" Results breed confidence and confidence breeds
results. Very soon you will be in a bulldozer directed straight towards the body you have been dreaming of.
 CHAPTER 2

HISTORY OF BODYBUILDING DIETS

CARBOHYDRATES AND THE BODYBUILDER
It is not surprising that Anthropology and World History students have had some serious questions that
make about the Great Fat Scare of the late 20th century. A look at the Eskimo tribes living in the north
Latitudes on Earth, from Greenland across Canada to Asia, show many examples of people who have existed.
based on high-fat diets with relatively low incidence of arteriosclerosis and heart diseases.
For example, the Inuit of Greenland have been eating a diet high in fat that basically consists of
butter, cheese, meat, and fish for most of its history. In fact, the rent of the land in
some places were paid with butter. Still, none have fallen flat on the way to the owner. The diseases
Cardiac issues were unknown for a long time until the diet changed due to the impact of Western culture on
the recent decades.
In Canada and Alaska, a similar situation is observed. In fact, the high-fat diet and the relatively good health of
North American Eskimos have been the subject of research focused on the possible health benefits of
fish oil that will be discussed later in this book.
In Finland, nowadays, Finns still eat a diet that includes high levels of meat, beef, pork, and salt.
chichas. The smoked reindeer is a delicacy. Butter and milk are freely consumed. Just like their neighbors.
"from above" they also eat a lot of fish. Still, despite all this fat, coronary diseases do not have either
remotely the power they have in the U.S.
Then we have the 'French Paradox' which has received a lot of attention in recent years. The French are very proud-
you are from their gourmet kitchen with butter, cheese, ham, bacon, sausages, and other predominantly fatty foods
of their varied diet. Still, despite all this fat, the French, somehow, have also managed to avoid the spread
of cardiovascular problems that do exist in the U.S. Since this totally contradicts the prevailing approach
Against the fat-based diet in the U.S., there has been a clamor to discover exactly what protects the French.
“fat eaters” of heart diseases.
A lot of attention has been given to reports indicating that the phenolic components of red wine that the French
Aman is responsible for the so-called 'paradox'. I believe that a low-carbohydrate diet is more likely to be the
responsible. There are significantly fewer refined sugars in the French diet, while sugar is virtually everywhere.
on this side of the Atlantic. In fact, American consumption of refined carbohydrates is five times higher than that
from the French.
It is difficult to track all the factors involved in cultural health variations, but it is likely
that the differences in carbohydrate consumption play a much more important role than previously suspected
previously. Moreover, you could be sure that the anti-fat lobby will continue to seek alternatives to the obvious in a
attempt to justify their prejudices against fat.

The American diet

The Americans' romantic relationship with refined carbohydrates began in the early 20th century. The drinks of
"Cola" began the movement (we were big water drinkers before this). Refined white flour and
The sugar products that today dominate our diet were only introduced in the early years of the century. Before
of this, sugar was prohibitively expensive for most people. Interestingly, heart diseases
they were virtually unknown in sections of our society before this time.
A lot has been done for the increases in life expectancy during this century. Life expectancy at
the early 20th century was only 50 years, but it has increased by more than 20 years since then. Many have attributed
this to improvements in diet and lifestyle, but it is often forgotten that the incidence of deaths among
The number of citizens under 16 years old has dramatically fallen during the century. A national vaccination program
for diseases, medical advances and pediatric and neonatal care have greatly reduced the rate of
death of children at birth and up to adolescence. When these values are taken into account and combined with advances
In adult medicine, increases in life expectancy are not as remarkable.
The reality is that we are out of shape as a society and we are not even close to being as healthy as many.
they would like you to believe. The birth of TV, a growing sedentary lifestyle, technological advancements, the economy
of services, lack of exercise and other changes in the way we live have combined to produce a society with
a true crisis of his fitness.
I believe that our 20th-century diet, filled with carbohydrates, has also played a significant role here. As discussed.
further down, the chronic insulin response we get when we consume all those carbohydrates incre-
greatly increases body fat deposits. Results: obesity, and there is no doubt that obesity plays a role
important in heart diseases. Chronically, the consumption of large amounts of carbohydrates can tam-
It is good to decrease motivation and general willingness, as we will discuss later, and this could have an overall effect.
about exercise and lifestyle habits.
But instead of falling into the trap of carbohydrates and letting them take the best of us, let's use carbohydrates.
for our purposes in the Anabolic Diet. Scheduling and manipulating its place in our diet, timing-
the hormonal releases to achieve a positive effect on muscle growth and amino acid formation.
So, before those hormones can create problems with body fat, we cut them off. It's very simple. But tha-
very effective.

Cancer and diet

As if the responsibility for heart diseases resting at the threshold wasn't bad enough
From a high-fat diet, fat has also become the prime suspect in colon, breast, and prostate cancer. There is
even fewer validations regarding these accusations than regarding their link to coronary diseases.
In fact, several studies have raised doubts about the association between cancer and fat consumption. Recent
Research on colon cancer discovered that there is no link between the consumption of red meat or fat.
saturated with sex or with cancer. Another discovered that the existence of evidence linking fat and cancer of
prostate inconclusive. Thus, many studies on breast cancer and fat intake have shown minor supports
that links them. Just as many studies on breast cancer and fat intake have shown a small support
for a connection.
Recent studies in animals indicate that it might be the total caloric intake and not the dietary fat that is the cause.
of breast cancer. The development of tumors seems to depend on a complex interaction between energy intake
(calories), energy expenditure (exercise), energy retained by the body (body fat vs. lean body mass) and size
from the body. In fact, a study shows that fat can actually reduce tumor growth.
Other studies have directly pointed to body fat and total weight, rather than dietary fat, as the main contributors.
contributors to prostate and breast cancer. With the high carbohydrate diet, which leaves much more fat than the diet
high in fats, we must be wiser and start some study on how the high carbohydrate diet is linked to
cancer instead of blaming so much on dietary fat.

The swelling of America

Along with the chronic response of insulin, a high-carbohydrate diet also decreases testosterone and the hor-
growth spurt. This puts you in a position where the effects of the three hormonal contributors to growth
Insulin, testosterone, and growth hormone are limited. You are not going to achieve precisely your maximum growth.
with this situation.
Bodybuilders often report becoming passive and less motivated towards training when
they are loading carbohydrates and, again, this is not something that is going to help much with growth. Much of this passivity
can be directly linked to the biochemical effects of a carbohydrate-rich diet.
High-carbohydrate foods increase the chemical levels of serotonin in the brain. The increase of
serotonin tires you, relaxes you and prepares you for sleep. It is the level of serotonin that is affected by antidepressant drugs.
Prozac. In the same way, the carbohydrate-serotonin link is one of the reasons why many people crave for
carbohydrates when they are upset. They seek the relaxation that serotonin can provide.
But the increase caused by a high-carbohydrate diet can also leave you with the kind of attitude of 'who cares?'
Does it matter to you?” The “state of alert” can be affected and this can also have a negative effect in the gym. It has been
It is suggested that the type of carbohydrates consumed can influence the effect of serotonin. The meals
with a high glycemic index, such as sugars, can have a greater effect on serotonin production than foods
with a low glycemic index.
With the reduced level of carbohydrates in the high-fat diet, you will not experience this type of 'numbness', weakness.
or unmotivated response. This could be one of the reasons why people on the Anabolic Diet claim to feel more
energetics.
They also claim to be more aggressive. This should not extend to the unhealthy level of 'rage' that has been reported.
with anabolic steroids, but an increase in assertiveness and commitment is clearly present. This is not
surprising, given the ability of the Anabolic Diet to stimulate testosterone and growth hormone, and others
anecdotal evidence. In many primitive warrior tribes, meat was reserved for the hunters and warriors.
to increase their skill and aggression. Similarly, many football and other sports coaches claim that the
Red meats tend to support aggression.
Since a high-carbohydrate diet makes you retain fluids, a feeling of bloating may persist afterwards
the meals. This will serve to make you slower and take you to the sofa instead of the gym where you belong.

The popular bodybuilding diet

Most bodybuilders follow a diet high in carbohydrates, high in protein, and low in fat when they try to
gain muscle mass. So, when they are close to a competition, they cut carbohydrates so they would be in
a diet high in protein, low in carbohydrates, low in fat. As discussed above, none of these diets has, nor
from close up, the same positive anabolic effect that a high fat diet has. The management of the increase in testosterone, the
growth hormone and insulin of the Anabolic Diet has not been recognized. In fact, these diets limit secretion
of growth hormone, therefore limits your gains before you have even started.
It is also interesting to note that a carbohydrate-based diet negates the positive effects of caffeine on
bodybuilding. Caffeine is naturally present in coffee, tea, and cola drinks. It is also available in
products related to plants such as cola nut and guarana. In liquid form, tablets, and suppositories it can be
find where to buy supplements.
It is believed that caffeine has a very positive effect on muscle contraction and fatigue, and many bodybuilders use it.
to increase endurance. Caffeine also helps to dissolve body fat and increases the use of acids
free fats, but only in a low-carbohydrate/high-fat diet. A moderate or high-carbohydrate diet relegates to
caffeine to the useless level for the bodybuilder.

Problems with volume/cutting phases in other diets

Although it is still favored by most bodybuilders, there are a variety of problems related to the
high carbohydrate diet that is not found in the Anabolic Diet. One of the biggest problems is the high proportion
of fat/muscle gained that is experienced with the carbohydrate diet. The high-carbohydrate diet really makes you
puts at a competitive disadvantage compared to a bodybuilder who follows the Anabolic Diet.
While some progress can be made with a high-carbohydrate diet, you will not be able to get anywhere close to that.
muscle mass as you could with the Anabolic Diet. The typical bodybuilder gains volume by adding a lot of fat without adding
so much muscle. So, when the time comes to define, the bodybuilder will tend to lose a good part of the mass
lean gain. This does not happen in the Anabolic Diet.
For example, let's take a pair of bodybuilders. One following a high-fat diet. The other a high-carbohydrate diet.
Both go up to 118 kg. The body fat percentage in the bodybuilder on the high-carbohydrate diet will be higher and the
he will not have increased his muscle mass as much as the bodybuilder who followed the Anabolic Diet.
So, when they start to lose weight, the one who followed the high-fat diet will maintain more lean body mass.
while losing more fat. When cut to the same level, say 4%, the bodybuilder who followed the high diet
Carbohydrates could have reached 102 kg while the one who followed the anabolic diet will also be cut at 107 - 109.
kg. This will give you a great advantage in the competition.
Bodybuilders who follow a high-carbohydrate diet can lose a surprising amount of muscle tissue.
in the final 4/6 weeks of preparation before a competition. They will maintain a high protein intake and decrease the
carbohydrates, and all this does is create a catabolic situation where more muscle is destroyed. At least the
Carbohydrates have some preservative effect.
As they lose weight, they realize that they still have a lot of body fat and need to cut down further.
more. They lose a lot of body mass in the process. I commonly observe bodybuilders weighing 118 kg reaching 93/95 kg in the
last 4 weeks before a competition and they look terrible. Defined to the maximum but 7/9 kg lighter than they would be.
having followed the high-fat diet: the Anabolic Diet.
That's where steroids come in. People on a high carbohydrate diet find it very difficult to gain weight.
its muscle mass and still have that defined appearance. Steroids play the role of a great equalizer.
But long-term steroids are not the answer. In terms of training, it's very easy. You don’t need to learn.
a proper way of training or taking care of yourself using them. Many individuals believe that they have
turned into experts in training and nutrition when all they have done is let drugs do it for them
They. Take them off the steroids and they will be in trouble.
We see bodybuilders in the gym all the time who look good for half of the year while they are using steroids.
the rest of the time they look horrible, they look small and thin, or heavy without muscle tone. Steroids have messed up
your metabolism. Once you stop using them, you lose all the benefits you have accumulated. At a minimum, you will have an increase in estrogen.
genetics and a drop in testosterone and you will almost be back to your first stage. The bodybuilder may desperately want
to return to its appearance and maintain it but they cannot do so without using steroids.

Do you prefer to burn muscle or fat?

Because the diets used by most bodybuilders for mass gain or definition are low in fats,
they do not burn body fat efficiently. They put their own internal ability to burn fats on hold. The lipase, the
The enzyme involved in the breakdown of body fat becomes almost inactive. You get fat.
With the use of free fatty acids minimized, because there is so little fat in your diet, glucose is used for energy.
it should come from your diet or the protein available in the body. This decreases the amount of protein available for
grow. You use it as fuel instead of as something to build muscle. Instead of a fat-burning machine, you
you become a muscle-burning machine. That is not what bodybuilders want.
Fat is also a dense energy force. It has 2¼ times the energy density of carbohydrates or the
proteins. For every gram of fat, you are getting 2.25 times the amount of energy. You get 9 calories per gram of
fat versus 4 per gram of carbohydrate or protein. The arithmetic is easy. Who is the winner in the energy competition?
The dietary fat!

Level of strength and decrease of motivation

With the loss of added lean body mass during the cutting phase in a bodybuilder's diet, it also per-
it will gain strength. At this point, you could become very discouraged. As you get closer to the competition, you will see your
dimensions. You lose motivation. You could become so demoralized that you might give up and choose to drop out of the show.
As you see your progress fading, you could also become very irritable. This could bring you
social problems. The self-esteem and perception that many bodybuilders have of themselves come from how they look. In this
meaning is not very different from the actors or characters in the media. They have to look good. If you find yourself
arriving at a competition looking like a 'pencil neck', you obviously won't feel very good about yourself.
Your body also looks, in any cutting phase during a diet, like one of potential starvation. If you are really
Cutting calories, the body will work on you physically and psychologically to make you eat. On one hand, your body says to you: 'eat'
and on the other hand your mind will tell you: 'you have to keep sacrificing yourself and going hungry because you are going to compete'. This can be
turn into a true struggle. The positive aspects of the Anabolic Diet and its more 'filling' nature will make you
that task easier.
If you do not use anabolic steroids, free testosterone will decline during a cutting phase while doing that carbohydrate diet.
Your sexual appetite may decrease. This, combined with your growing irritability, can have a negative effect on any
relationship. If there is already a problem between the couple, this added stress can make the problem even worse. Even if things
you might become so stressed and egocentric during a pre-competition phase that
you could invent problems where none existed before. A carbohydrate-based diet can destroy any
psyche.

Drop in protein levels

In a carbohydrate-based diet, it could be very difficult to maintain adequate protein levels without consuming
supplements. A high-fat diet, on the other hand, is naturally high in protein. Mainly meats are consumed.
red and eggs, sources recognized for their protein content. If you are in a cutting phase, reducing carbohydrates and
By following a low-fat diet, you'll likely have to take supplements to obtain the necessary proteins.
to continue muscle growth.

Inconvenient
Let's suppose you are following a carbohydrate-based diet and you have to go to a friend's house when you are
in the middle of a cutting phase. They will want to be good hosts and will ask you if you want something to eat. You will end up
saying something like 'I will eat 3 egg whites, some canned tuna in water, and a couple of boiled chicken breasts.'
Doubt there is not much chance that your host will say 'I'll be right out!'
This is inconvenient and could even be seen as rude. You would have the same problem in a restaurant. If you are
In a restricted part of your diet, there might be very little on the menu available to you. Wouldn't you much rather be ...
in the position of saying "I will eat a steak"? The high-fat anabolic diet could be what you are looking for if you want
reintegrate you into the human race.

Reluctance to the definition phases

The difficulty that bodybuilders have when defining on diets based on carbohydrate consumption can
make them very unwilling to define frequently. They can even develop a complex about it. It is so exhausting to go through
for a cycle at this stage that after a while is no longer wanted. It takes a lot from you physically, socially, and psychologically.
mind.
In a high-fat diet, your goal is to maintain muscle mass while not exceeding a 10% increase in body fat percentage.
Corporal. Monitoring your body fat, you know when you go above 10%, and at that moment, calories are cut.
There is no need to cut out the types of foods that are ingested, therefore, it is not even remotely that difficult. You still do.
that weekly diet in two stages where you are allowed to eat what you want. When you reached the point where you wanted to be,
you can return to your bulking phase.
Unfortunately, when people use a high-carb diet for bulking, their body fat percentage increases significantly.
corporal, therefore they have obtained a lot to lose after this volume cycle. Many end up trying to
lose 10% of body fat and spend a long time trying to lose it again. This can be exhausting.
In a high-fat diet, you can be happy as long as you can cut 10 or 12 times a year for a competition.
if it has to be done. One can maintain around 7 - 8% body fat with very little problem. A bodybuilder
with whom I worked recently reached 127 kg while managing to stay at 10% body fat. Gradually,
In the following weeks, he dropped to 111 kg and was completely defined. You won't hear these kinds of successful and easy stories.
making diets based on carbohydrates.

Extreme fluctuations in body weight

Extreme fluctuations in body weight are much more common on a carbohydrate-based diet. One gains
more fat, you get bigger and flabbier. So you have to start defining and there's nothing more devilish than
a bodybuilder in cutting phase going to a competition. With all this fat to lose, there is already enough.
problems without the irritability and mood swings that come with carbohydrate-based diets.
Endorphins and enkephalins are body hormones related to narcotics. Frequently
they come into play in the reduction of pain and we must be aware of the bursts of endorphins and sensations of well-being
what athletes have during extended endurance and performance training. Testosterone, the hormone of
growth and insulin, all work by varying the levels of endorphins and enkephalins in the body. In a diet based on
in carbohydrates, hormonal fluctuations are so great, especially with insulin, that you will find yourself
Same on a roller coaster of endorphins and encephalins. Irritability and mood swings can be significant.
You will find these fluctuations less dramatic and manageable in the anabolic diet.
 Minimal gains in lean weight
On a high-carbohydrate diet, one will often not gain much lean weight in a single attempt and cutting down on
Another. There will be bodybuilders who have been following the same diet for 5 years and have not gained 3 kg. With the high-fat diet
Regular gains of probably between 1.5 and 6.8 kg of muscle will be made annually. Meanwhile, there will also be
defined, but more, the same as it was in previous years. A bodybuilder I worked with recently went from 98.5 to
109.5 kg in a period of two years with a marked increase in definition.
That is one of the great advantages of a high-fat diet for bodybuilders. Muscle mass can be increased.
Year after year. In a high-carbohydrate diet, you tend to end up feeling as sluggish and heavy as the previous year.
With the extreme fluctuations in weight and the difficulty of maintaining lean mass, little progress in bodybuilding and
Definition is possible. From cycle to cycle and from year to year, lights the same.

With everything said before against the carbohydrate-based diet and in favor of the Anabolic Diet, what do you think?
What should you do?
As a bodybuilder, we believe the choice is clear. If you want growth and success, the Anabolic Diet is for you. If you want
spend the rest of your life running without advancing, keep going with that high-carb diet.
 CHAPTER 3

THE ANABOLIC DIET

HOW AND WHY IT WORKS
Before we dive into the 'mechanics' of the Anabolic Diet, let's take a few pages for some
final words on how and why it works and to clarify a few misconceptions about the diet that some people have
They have. Some of these may seem a bit technical but I encourage you to keep reading the following few pages. A
through careful reading you will have a good idea of why the Anabolic Diet is exactly the best diet for
bodybuilders.
First, let's make it perfectly clear that insulin is not any kind of enemy for muscle growth. No
we are not mounting any campaign against her as many have done. In fact, she plays a pivotal role in the
muscle growth. It is only a problem when it is chronically high or 'goes up and down' as it does with a high diet in
carbohydrates.
What you want to do with insulin and what this diet focuses on is increasing it at the right time and place.
to stimulate muscle growth. In this sense, you increase the transport of amino acids into the cell.
muscular, thus increasing the incorporation of amino acids into muscle protein.
What we don't want is for fat to accumulate simultaneously. This is why insulin secretion is con-
slow and limited before we start working on the side we don't want, accumulating fat. Instead of having levels
chronically elevated insulin levels from a high-carbohydrate diet, the Anabolic Diet carefully controls the incre-
insulin use during the bodybuilder's days and weeks, therefore an anabolic effect is achieved without piling up
all that unwanted fat.
So insulin works hand in hand with testosterone and growth hormone maximizing growth.
muscular. The role of growth hormone is very important here for cell maintenance and growth. When
insulin levels drop, as they do during the weekdays when on the high-fat diet phase and
protein / low in carbohydrates, the secretions of growth hormone increase. In addition to stimulating a
anabolic environment, they also induce cells to use fat instead of sugar for energy, therefore,
lipolysis is increased and lipogenesis is fought.
The growth hormone also acts as 'the hunger hormone.' When your body is in trouble or
when you are threatened feeling the 'fight or flight syndrome', HGH acts to mobilize energy reserves in
the body to cope with stress and this increases the need for it. It will also increase under the stress of
exercise.
Usually, insulin works to decrease the secretion of growth hormone, but the body sees the large
increase in carbohydrates and insulin during the weekend as a stressful situation, like exercise. For the
Thus, HGH really does increase along with insulin. In this sense, we obtain both positive effects.
from the stimulus of HGH, during the week and during the weekends.
Testosterone, also critical for health and growth, responds well to the anabolic diet. Studies of research-
investigations, still in early stages in this area, have found that testosterone is positively linked to the
dietary fat. In a study, premenopausal women who followed a low-fat diet experienced a decrease-
level of both, non-protein bound estradiol and testosterone (although postmenopausal women do not
they experienced the same deficiency). In another promising study, animals that were fed a high diet in
cholesterol or fish oil experienced increases in testosterone production than those fed with a
low cholesterol diet or flaxseed oil.

Controlling catabolism (muscle breakdown)

Obviously, in addition to promoting muscle growth, one also wants to do what they can to maintain it and
to avoid its collapse by minimizing the production and effect of catabolic hormones, of which the most critical is the
cortisone. Much of this is made naturally through the Anabolic Diet. Increasing fat consumption decreases
cortisone. A recent study with animals found that a high-fat/protein diet combined with a
insulin and testosterone treatment did just this, it reduced the effects of corticosteroid on muscle proteins.
and growth.
Along with the biochemical control of cortisol, you will find that the Anabolic Diet provides psychological control.
wide changes in temperament and irritability that may be caused by a high-carbohydrate diet can also increase
mention cortisone. In fact, psychological stress can be the main component in its production. As discussed
in the last chapter, the Anabolic Diet can greatly reduce the stress normally associated with dieting and furthermore,
much of the psychological component associated with its production.
Another mistake that many people have is believing that catabolism, or muscle destruction, is inevitable during exercise, and that
this catabolic activity is necessary for muscle growth. This is an old gym legend: 'Destruction
muscle is produced during training and built during recovery.” Indeed, many think that
The more you destroy during exercise, the more you will be compensated with an increase in the size of your fibers when you rest.
Although widely supported by bodybuilders, these beliefs are complete nonsense. We have discovered that the
muscle really tries to synthesize protein for growth while you exercise. The only problem is that, even-
that the protein synthesizing machinery consisting of ribosomes, ribonucleic acid, and a group of amino acids in the
muscle is in place, it does not have the necessary available energy for synthesis. Basically, the muscle synthesizes something
of protein during exercise, but the catabolic effect of exercise is overwhelming.
What we do with the Anabolic Diet is reduce muscle breakdown while increasing protein synthesis.
theine for muscle growth DURING EXERCISE. Thus, by the time you have finished
exercise, you have really experienced very little muscle tissue destruction and PRODUCED MUSCLE TISSUE.
I know this goes against a lot of what you have heard or believed about exercise, but hypertrophy, or the enlargement...
The arrangement of the cellular components of a muscle has very little to do with catabolism. It is the tension or the load.
in the muscle during exercise (the volume and intensity of training) which is critical for growth. It is the
type of training, not how much protein you destroy, what causes hypertrophy. The destruction of protein is merely
it gives a simple response to the training load. And if we can limit that response, we would achieve more hypertrophy.
finally.
Much of what we need to do has to do with increasing phosphocreatine in the cell. Phosphocreatine regenerates
ATP (Adenosine triphosphate), the energy source of the body for cellular activity and aiding in protein synthesis.
The diet and the supplements that we will outline later maximize phosphocreatine in the cell, so there will be more energy.
available for contraction and protein synthesis.
This is the main area of concentration for the supplements we will recommend for the Anabolic Diet. They are technical-
Complex and precise minds for the target areas. We aim to increase the biochemical response in the body to facilitate
muscle growth. We also seek to increase a bodybuilder's recovery capabilities. Once we
Stop exercising, we want the bodily environment to be receptive to proteins and growth.
The Anabolic Diet plan is designed to increase anabolic hormones, the group of amino acids and in
General the drivers of anabolism. NOBODY HAS EVER CONNECTED THE PROBLEMS OF MUSCLE GROWTH
THIS WAY BEFORE.
Finally, I must point out that when we use the term 'anti-catabolic' we are not only referring to 'anti-cortisone.'
The regeneration of ATP that we are producing makes energy available for both synthesis and contraction, therefore
we do not destroy either protein or tissue to fuel the contraction. We also want to ensure that the amino acids
do not be used as energy. This is why we maximize the amount of aminos in the cell through the
diet and supplements, and we ensure that they are not used for energy.
The "metabolic change" of turning the body into a fat burner instead of a carbohydrate burner,
fat producer - and the combined anabolic and anti-catabolic effect of the Anabolic Diet and supplements - definitely
it gives the bodybuilder what they are looking for: more muscle and less fat.
And all of this happens without anabolic steroids and without the hunger and madness that comes with a carbohydrate-based diet.
of carbon.

Starting
Before diving into the Anabolic Diet, A MEDICAL EXAMINATION IS REQUIRED. Contrary to what the 'Mr. of
"Lowfat" could predict, the high-fat diet does not spike cholesterol levels through the roof. Because you are that-
I send fat to obtain energy and much of the cholesterol that could cause the problem is used in the process. Some
studies have shown that, along with an increase in the use of fat as an energy source whenever
If weight loss is achieved, the Anabolic Diet can even reduce cholesterol levels.
However, a complete physical examination is necessary. If you have cholesterol problems, you need to know more.
about him. Cholesterol levels are determined by individual metabolism and body chemistry, genetics.
plays an important role here. If any family member has had cholesterol issues, there is a high probability that you will too.
You too have. If you have chronic problems with cholesterol, you need to talk to a doctor about how this might look.
affected by the Anabolic Diet, and what can be done to limit its adverse effects.
There are adjustments that can be made to the Anabolic Diet to help control cholesterol. As we will discuss later,
marine oils, flaxseed supplements, olive oil and restrictions on meat would help. But again, this is
something you need to work on with your doctor. If the Anabolic Diet seems like the answer for you, they will have to put their heads together.
to work together to devise a plan where you can benefit from the anabolic advantages that the diet provides while
you keep cholesterol in sight.
In addition to working on the blood aspects of cholesterol levels, LDL, HDL, and triglycerides, you will also want to
keep uric acid, sugar, and thyroid-stimulating hormones AT A MINIMUM. If your doctor wants to go further,
That's fine, but YOU NEED TO HAVE DONE AT LEAST THE BLOOD WORK MENTIONED ABOVE before
start the diet. That physical exam is also absolutely necessary.
We also ask that you get an analysis to measure your body fat and weight before starting the diet. You need to have
the possibility of closely tracking progress as the diet progresses. This should not be a problem
since most bodybuilders do it, but you need to know where you are at any moment in the diet.
Initially, as some people start to build muscle, they may perceive that they are stalled at the same level.
weight. There is no problem with this. The muscle is growing and the fat is getting lost, but you might feel discouraged with the scarce
weight gains. You need to know where you are to keep the enthusiasm high, knowing it, while you are not gaining.
in weight, you are adding muscle, keeping fat to a minimum, and progressing.
 It could also be beneficial to take measurements of the biceps, triceps, waist, legs, calves, and other specific areas.
only with the aim, once again, of knowing where you are and being able to track progress.

ANABOLIC DIET

Carbohydrates % Fat % Proteins % Carbs

Days of the Week (maximum) 30 gr 55 - 60 30 - 35 5–8
Weekends (36/48 ho-
No limit 30 - 40 10 - 15 45 - 60
ras load of CH)

The diet
The basic Anabolic Diet is really simple. It involves a diet focused on high consumption of fats and proteins.
low in carbohydrates from Monday to Friday. During that time, as a rule, you will be limited to 30 g of carbohydrates
MAXIMUM every day. We suggest a diet roughly with 55–60% fat, 30–35% protein, and no more than 30 grams.
of carbohydrates during this 5-day phase of the diet.
Then Saturday comes and a great turn in the opposite direction occurs. We enter a period of 36–48 hours very similar.
a load of carbohydrates. You will eat carbohydrates in quantity. You can feel satisfied in the dietary sense.
Pizza and beer are fine. So are almost everything else. The guidelines for carbohydrate loading periods
The diet consists of: 30–40% fat, 10–15% protein, and 45–60% carbohydrates, although, as we will see below, these
levels must be adjusted so that each person maximizes their individual needs and chemistry.
Basically, what we are doing here is limiting carbohydrates during the week. So suddenly, the
The weekend arrives and you indulge in them. Insulin levels will rise dramatically. In fact, it has been proven that
The high-fat diet, together with carbohydrates, will make insulin respond even better than it would.
normally.
The first thing the body does in response to this excessive load of carbohydrates is to 'fill' the muscles with
glycogen (muscle glycogen also increases more than on a high-carbohydrate diet). At the same time,
amino acids are brought inside the cells AND AN EVEN GREATER ANABOLIC EFFECT IS EXPERIENCED.
During the weekend, you will be more relaxed and satisfied because carbohydrates will force an increase in levels of
serotonin.
When you return to the gym on Monday, you will experience one of the best pump sessions of your life, thanks to all that glu-
glycogen and water accumulated in the muscle cells. During Monday and Tuesday, your system will work by burning both,
glycogen and free fatty acids, and you will experience the expected increase in fat burning and growth
muscular. So, from Wednesday to Friday, with glycogen limited, you will switch back to metabolism again.
for burning fat exclusively to maximize your gains.
It goes without saying that your body will make a great transition each week with this diet. That's why it's important
knowing when to stop during the weekends. If you find yourself with unlimited appetite on the weekend, that's fine. You will put
insulin kicks in faster. But you have to be careful. You don't want to let large amounts of fat accumulate.
That's why one must pay attention to the point at which one starts to feel bloated and puffy. This point will vary.
Greatly from person to person. Some will feel just a slight response in appetite due to the increase in insulin.
Others, however, will experience large fluctuations in insulin and will be hungry all the time. They will be able to easily
I plan to consume 10,000 calories in one day.
Although we have mentioned a period of 36 to 48 hours as the period during which the loading should be done.
weekend carbohydrates, this can be cut down to 24 hours for those types of people. The important thing here is that
Experienced bodybuilders can tell when they have had enough. They feel puffy and bloated and may even feel the
fat accumulating. That feeling indicates that it is time to stop and return to carbohydrate restriction. This point will vary
widely from person to person.
It is important to keep in mind that the percentages we mentioned above for the consumption of fat, protein, and carbohydrates...
Dratos are the 'ideals'. If a real planned diet has never been done before, there may be problems adapting.
at the beginning. If that's the case, there's no need to worry. While not exceeding 30 grams of carbohydrates and the minimum of 40%.
By reducing fat in the diet in the first weeks, the necessary metabolic change for the diet will be achieved.

What to eat?
During the weekdays, there are many food options available for a high-fat and protein diet,
low in carbohydrates. Virtually any meat is fine and will focus on steak, hamburger, pork, and other meats.
red. But deer, fish (of great importance as we will see later), lamb, shrimp, lobster, chicken, turkey and
any other white meat is fine too. Likewise, they serve canned products such as sardines, tuna, shrimp,
herring and anchovies.
Almost all types of cheese are valid. Use fatty cheeses and the non-skimmed varieties. Remember that cheeses
for spreading, ricotta and cottage cheese are high in carbohydrates and therefore less appealing. Brie, camembert, munster,
Gruyere and Monterey Jack are very low in carbohydrates and suitable for the diet.
 Whole eggs are perfect. "Deviled" eggs can be good for a snack meal and keep in.
The available fridge. Butter, margarine, and oils (especially polyunsaturated and monounsaturated) are fine. Nuts and
seeds like hazelnuts and sunflower seeds are also good. Condiments like salt, vinegar, oil and
Mayonnaise is a good food for the Anabolic Diet, although we ask you to use oil and vinegar for dressing.
salads most of the time because most commercial salad dressings have around 7%
of carbohydrates.
Sugar will be a problem for those with a 'sweet tooth.' You may start to crave it, especially during the first three...
My weeks of the diet. Go to appease any cravings during this time with low carb drinks and desserts with
artificial sweeteners (without sorbitol, fructose, etc.). Diet drinks are fine.
Sugar-free gelatin can also be used. Adding carb-free whipped cream could be just what you need.
looking to regain control. You can eat a ton of that, it has no carbohydrates and bodybuilders have noticed
which is very good for calming cravings.
Another important factor here is that cravings will be postponed until the weekend. You will basically be able to eat
Anything then. We are separating or sharing the meals. We are not saying that you can't eat pizza or
lasagna. You just have to wait until the weekend. This is much better than other diets, where you are basically stuck.
on a 'low fat and low carbohydrate island' for the rest of life.
This can work in your favor psychologically. You are setting yourself a goal. Just get to the weekend and you can eat.
That pizza. You are giving yourself something to desire. It could even be fun. Such a type of depression does not arise.
and the boredom that comes when you are always eating the same thing, week after week, month after month. You don't have to
come up with a battery of complicated recipes to keep you healthy.
When the weekend arrives, you do what you want! You satisfy yourself by eating what you want. You satisfy those cravings.
Some people will overdo it at the beginning of the diet and will eat until they almost get sick. Many will overdo it at some point.
It's tough, but that's okay. It will get easier as one progresses.
Once they have been on the diet for a while, they will no longer have that strong craving for ice cream or lasagna.
They will eat but will not become sated, to the extent that they start to adjust their diets and refine them to maximize growth.
muscular, they will start to see some real gains and acquire real knowledge about how their bodies
they work and how adjustments can be made to achieve their goals.

The best diet

When you are on the high-fat part of the diet, we urge you to pay attention to the variety in the meals you can have.
eat during the day. You will be eating a lot of meat, but you should see the opportunity to supplement it with other foods.
Then, in the supplements section of this book, we will talk about the importance of fish in the diet as a catch in
against any possible heart problems. Be sure to add fish and other foods to the diet to obtain a
better balance and make the diet more interesting and effective.
You will notice that you favor some foods over others, and this is all part of the lesson that experience teaches you.
will give in this diet. Some bodybuilders have found themselves eating only salami and bacon at the beginning just to
realize that their preference then shifts towards the steak. As a result, they end up feeling better and some
they will focus on the decrease in sodium involved in the change. Others have started with a lot of hamburgers.
in the diet and have also switched to steak, finally feeling better.
The preference for steak seems common among many in this diet. They say they feel better and experience improvements in the
training while focusing their main food on steak, but again, this is adaptable to each individual.
You will need to feel which is the best path for you through the diet. And always, look for alternatives and variety in the
as far as possible.

GUIDE TO STARTING THE ANABOLIC DIET

Get a complete physical examination

Finish loading carbohydrates as soon as you start to cut.
If the % of the diet are problematic, keep carbohydrates below 30 grams and fat above 40 %
the weekdays to ensure 'the metabolic change'
Satisfy sugar cravings during the week with sweeteners.
Add variety to the diet as much as possible
Eat out of hunger, not by the clock
Do not have 'fat-free' weekends
Experimenting with foods to find what works for you
To maximize energy, eat carbohydrates at the end of the day.
 When to eat
With the Anabolic Diet, when it's time to eat, it's time to eat. There are no varied moments. You eat when
You are hungry. Some people who are on a diet will eat 3 times a day and supplement it with snacks.
They need. Others will sit down to eat 5 or 6 times a day for a more formal meal. This is according to each one, to their schedule.
and to his appetite.

BUT YOU HAVE TO EAT WHEN YOU NEED TO. One of the big mistakes that can be made with this
the diet at first is skipping a meal. You miss a meal, you get angry, blame the diet and abandon it. At first,
During the initial 3 - 4 weeks, you must be strict with your meals. You should eat as regularly as necessary.
Have you ever noticed how children eat at 'strange' times? Unlike adults who do it at 7:00
At noon and at 6:00 PM every day, whether they need it or not, children eat when they feel they need to.
leave the plate full at lunch but it's been in the fridge for two hours.
That is the way many bodybuilders notice that this diet works better. We all have an instinctive voice that
it tells us when to eat, and this voice can become insistent during training. Listen to it and do what it says. Never
You should extend the time without adding calories to the body for more than 3 hours.
Also, when it comes time to train, you should try not to eat 45 - 60 minutes before starting.
training. All your energy should be focused on training, not on digesting food. This also maximizes
the release of growth hormone during training. Many people train in the morning before breakfast,
there really is no problem with this.

When to eat carbohydrates

A good question that often arises when you are in the high fat phase of the Anabolic Diet is at what moment
During the day, eat carbohydrates. Some distribute them throughout the day. Others consume them mainly in one sitting.
food. Again, the answer has to do with personal preferences. You can eat your carbohydrates at any
moment of the day and it won't matter as long as you don't exceed the established limit of 30 grams.
But many bodybuilders who consume their carbohydrates throughout the day notice that it makes them hungrier and
loose. They feel slow. They get that 'stuffed turkey dinner syndrome' where they finish and all they feel is a desire
to go straight to the sofa. This is not good, especially for bodybuilders who train during the day and see their motivation
affected.
This also presents a real problem that goes beyond bodybuilding and training. Some people
They believe that our eating patterns have become counterproductive in modern society. The average of the
people eat piles of carbohydrates during the day, and the insulin and serotonin responses we talked about
Before they can become very pronounced. At times of the day when we need to be productive and alert, in the morning
In the afternoon, for example, we feel sleepy and lethargic because of all those carbohydrates.
Wouldn't it be best to save carbohydrates for the night? That's what many bodybuilders do on the Anabolic Diet.
They keep carbohydrates to a minimum during the day and as a result, their energy levels are higher. Then they arrive
At home in the evening, they take in carbohydrates at that moment, with dinner. The carbohydrates at dinner will maintain them.
unabashed in the afternoon hours, relaxed and drowsy like a baby at night.
It is interesting to note that one of the trends in business today is towards a lighter lunch. Those immense
Lunches with 3 Martinis or similar have become a rarity. Executives are eating and drinking more sensibly.
In the middle of the day, they have achieved an increase in productivity. This is not only a result of savings.
not in time but in an improved attitude resulting from getting rid of all those carbohydrates from lunch.

Experiment
Personal experience and individual body chemistry will be of great importance in how the diet is structured.
Above we emphasized that different people will have different responses to the carbohydrate loading phase of the diet and
that, as a result, the duration of that charging phase could vary greatly between one and another.
The limit of 30 grams of carbohydrates is not set in stone. It serves as a good guideline but some will notice that
they can increase their intake by up to 40 g per day and everything is still going well. Others will notice that anything
above 20 grams makes them feel weak.
Here you need to experiment. One might want to start the diet with as low an intake as 10 grams a day and slowly...
to gradually increase each week to see where you feel better and where the optimal level of consumption is for you.
The amounts of fat can also be experienced gradually. Many will notice optimal growth with
only 40% fat in the diet, but they must be warned. It cannot be lowered that much.
Recently, a bodybuilder I was coaching noticed he was gaining weight while on a low-fat diet and moved to one of
high in protein. It started with egg whites and when he was cutting fat intake to practically
nothing lost muscle mass as they have no idea. It looked terrible. The body will burn fat to the extent that it
supply, so don't worry. Adjustments can be made, but one must be careful. If you don't give the body enough
Fat will burn muscle, which is exactly what you don't want.
 The same principle is included during the carbohydrate loading phase of the diet. Fats are still needed. If you do not
the fat, the proteins will be consumed as energy. It is also important to remember that the body will try to transform
any available fat in storage if its consumption is limited. Basically, I would say: "I'm not going to get rid of this because
I might need it later on.” Fat in the diet is limited and the body wants to store it as a way of “keeping it
you end up eliminating fat from the diet but not body fat.
This may sound like nonsense, but it is not. Give the body fat and it will use it and burn body fat.
The more fat you give it, the freer the enzymes will be for breaking down fat and the more body fat you will lose.
Basically, you lose fat by eating it.
But one of the good things about this diet is that you don't have to become paranoid to reach the amounts ap-
fat jokes in the diet. In fact, if you are diligent in eating your red meats and other animal meats - bacon, ham,
steak, burger, fish, etc. - you shouldn't have to worry about reaching that 40% fat and 20 - 26% rate
of protein indicated above. It will happen naturally.
Again, it is very important to realize that individual experimentation will play a big role in many aspects.
from the Anabolic Diet. The diet should be varied to provide optimal levels of performance and success for the individual.
We are all different in terms of chemistry and bodily needs. No two bodies are the same. Neither are two
individuals will follow this diet exactly the same.
We will see other important variations to help "refine" the individual aspects later in this same book, in
the section 'Special Modifications'.

Resistance effects
Again, there has been a lot of criticism of high-fat diets from people who claim that there is not enough
energy for contraction in a high-fat diet as found in a high-carbohydrate diet. Others have said
that insulin resistance also decreases a lot on a high-fat diet. These criticisms do not apply to the anabolic diet.
First, it is clear that the capabilities of fat to improve endurance have been greatly underestimated.
muscle contraction. A recent study showed that a decrease in fatty acids and glycerol (a compound
resulting from the hydrolysis of fats and oils) in the blood can reduce the availability of fat for exercise,
increasing the demands for carbohydrates and actually decreasing resistance. On the other hand, an increase
the amount of fat metabolized by the body during exercise has a moderate effect on glycogen and improves
the resistance.
This was highlighted in a recent study that analyzed the effect of a high-fat diet on six trained runners.
What they found was that the maximum VO2 and endurance were significantly higher in those runners who
they were following a high-fat diet unlike those who were following a normal or high-carbohydrate diet
of carbon.
It is also important to keep in mind that the two main fuels for muscle growth are carbohydrates
carbohydrates and fat. There is a very limited capacity for carbohydrate storage in the body. But fat is
completely different. The average man who is considered fit has about 15% body fat.
corporal. The average for women is 25%. These figures signify an immense store of energy in the body, and much
more available during training than carbohydrates.
The only problem that could arise here revolves around the question of whether you have fully adapted to the diet.
high in fats. If you haven't been doing it for long enough to make the 'metabolic switch' that
We talk, you might notice that the diet is affecting your endurance. But if you have already made the change, endurance will not be affected.
affected and will be improved.
The other side of the Anabolic Diet is that it is not an entirely restricted regimen high in fats and low in carbohydrates.
With the load of carbohydrates on weekends, we are allowing a gigantic amount of glycogen to accumulate.
what is used in the first days of the following week. We are getting the best of both worlds without their drawbacks.
Glycogen stacking and body fat burning are obtained, and this is how growth and definition can be achieved.
achieve.

Phases of the diet

There are four phases of the diet where adjustments will be made based on progress towards a competition. The phases of
volume, definition, and pre-contest should be familiar to most bodybuilders. We also include a phase of
"start" or "maintenance" in our nutritional plan.

The 'start' or 'maintenance' phase

During most of the Anabolic Diet, you won't have to restrict calories much. In fact, some people
they will notice that they have problems feeling satisfied. Others will notice that with an increase in training and exercise, they can
move large weights without suffering consequences.
However, we don't want you to feel bloated and suffering from a lot of diarrhea that can be caused by
sad about the change in metabolism. This is why your STARTING POINT FOR CALORIE CONSUMPTION
DAILY IN THIS DIET SHOULD BE 18 TIMES YOUR BODY WEIGHT (in pounds). If you weigh 200 pounds (90 kg), this equals
It would be 200 x 18 or 3,600 calories per day during the weekdays (it could also be calculated by multiplying the weight by 40).
in kilograms). This will cause in the 'static' phase where some body fat is lost, some muscle mass will be gained.
and maintain approximately the same weight. This is a phase where the relationship between the internal masses will change.
to some extent, but what is primarily being done is allowing the body an easier adaptation to the
new diet.
As you continue in this phase, you should experiment with the formula above as a way to find
exactly where your maintenance calorie level is. This will allow you to know at what point you need to add or
eliminate calories for gains or losses in other parts of the diet. It's not a bad idea to keep a diary of
2-3 days with what you're eating and have it reviewed by someone who has experience in diets. This way you will obtain figures.
and foods with which you can work better and determine exactly what you need to stay well.
You will need a fiber supplement when you start the diet. One of the results of a high-fat diet is that
the intestines need to readjust to all that meat. Fats can act as a lubricant and you might experience something
diarrhea. You will need to supplement it with some fiber. A radical change in diet can also cause constipation.
Many of the problems we have encountered among people who start this diet fall at this point and their failure.
in taking the necessary fiber to harden the stools or to expel the processed food through the digestive tract. It should be
It is possible to solve this by just eating bran, but there is a good chance that some supplement will be needed for
go through this phase.
The husk of plantago seeds (or psyllium husk – non-caloric soluble fibers) is excellent for this and
as a colon cleanser. You just need to make sure not to buy the capsules. There isn't enough fiber in them. It's better to
you have to use a spoon to add it to the water.
Metamucil can also be a good source of soluble fiber. It is not addictive, it is not a drug, and it is natural. BUT
SEARCH FOR HIDDEN CARBOHYDRATES IN YOUR SUPPLEMENTS. Often, refined carbohydrates are added
Two so you know better, so check the carbohydrate content on the packaging label before buying them.
You will probably need to take fiber supplements for the first 3 to 6 months of the diet. After that, your body will be
totally adapted to her.
In some cases, it may be necessary to continue taking fiber supplements in the long term or permanently.
If so, fiber supplements could be continued as long as necessary.
Some bodybuilders have noticed that having a high-fiber meal, like Caesar Salad, in the middle of the day helps.
This will provide about 7.5 grams of carbohydrates, and as long as you stay close to the total carbohydrate limit, it shouldn't
no problems at all. Especially after you have been on the diet for a while.

The society "sweet tooth"

It is also good to remember that refined carbohydrates are hidden in almost everything you will find in the
supermarket shelves. Condiments, ketchup, mustard, salad dressings, nuts, barbecue sauce, packaging-
Nuts or processed meats, gourmet coffee, and sausages can all present problems. These foods are famous
for having hidden carbohydrates and you should check the label to be sure of what you are consuming in the diet.
Similarly, it is pending in restaurants. Sometimes they use sugared water on the vegetables that will cause
damage. Our society has a sweet tooth and you will be dealing with that at every moment during the weekdays.
You have to be especially careful during this starting phase while you get used to the diet and learn where
the problematic points can be.

Do not mix diets

Again, the temptation to mix diets by combining aspects of one high in carbohydrates and another high in fats and
Putting them together in your personal Frankenstein "stew" can be great. Don't do it!
Many people cling to a high-fat diet but try to remain faithful to their old master: the high-carbohydrate diet.
They will eat meat but it will be all fish, chicken, and turkey. While these foods can be very nutritious and beneficial,
Even when used in a high-fat diet, they can be used as substitutes for good old meat.
red. But they have no fats.
What you end up doing, talking about the turkey/chicken/fish trinity, is going on a high-protein, low ...
carbohydrates, AVERAGE IN FAT. In addition to being even harder to be 'on' than with the Anabolic Diet, this diet does not
it will give you the advantages you are looking for from a high-fat diet. You will not burn fats as you should. You will not have the
energy. You will not build mass.
You need red meats. You need the fat that it provides. Don't make a mistake trying to avoid it with an effort...
so deceptive for remaining faithful to the forces of society that have labeled meat as some kind of monster. This
it's simply not true.
 KEYS TO SUCCESS IN THE INITIAL 'PHASE'

Realizing that at the maintenance level, calories are consumed to maintain

body weight (18 times the weight - in pounds - is a good starting point)
Take a fiber supplement
Pay attention to the 'hidden carbohydrates'
Do not mix diets
The first week is the hardest - Hang in there

The first week is the hardest.

In the first week of the diet, you will be going through the 'metabolic shift', from being a fat-burning machine
carbohydrates and muscles can be a fat burner and this can be difficult. While some will experience few symptoms,
others will be very affected. The intestinal irregularities we discussed earlier will come into play. You will experience
some fatigue, you will feel nauseated or have fruity-smelling breath caused by an increase in ketone production,
a compound used in fat metabolism.
Emotionally, you may feel irritable and mentally dull during the first week. You could even suffer from some.
disorientation. As a result, we ask that HEAVY EQUIPMENT NOT BE OPERATED DURING THIS TIME.
Symptoms can also be experienced like those of a 'pre-flu' where one feels like 'something is about to come' or one
He is trying to fight to 'get something off his chest.' Energy may drop and you may frequently feel hungry.
Don't alarm yourself. Basically, your body is just going through the readjustment phase. It will pass soon.
Unfortunately, many people will experience these difficulties and will give up the diet. They try it for a couple of days, they do not
they feel good and conclude 'it doesn't work for me'. They never manage to overcome the barrier of 'metabolic change'.
This is why we ask you to HANG ON FOR THE FIRST WEEK. Once the first week is over,
everything is downhill from here. You will start to feel better and better, and the diet will become easier and easier. You will reach a point where you
you will feel so good that the Anabolic Diet will seem like a revelation. You will no longer suffer from those insulin highs and lows.
energy will return. You will feel strong and great, in most cases, you will not feel tempted to go back to the old and inferior.
way of feeding yourself. BUT YOU HAVE TO GET THROUGH THAT FIRST WEEK AND 'PAY SOME TAXES'
TO EXPERIENCE THE BENEFITS.
You will generally continue with the initial phase of the diet until you have all your energy back and do not have any other
symptoms. This will usually take 3 - 4 weeks and you will know when it is time. You will feel very, very good.
At this point, you can go to the next phase, the 'volume phase' of the diet. But if you notice that you already have enough mass.
muscular you can stay in this phase for a while and move to the "cutting phase" when necessary. You can go back to
the 'start phase', without all the introductory facets, when necessary as a transition between the volume phases
and cutting of the diet. As such, it can also be called the 'maintenance phase' of the Anabolic Diet.

The 'volume phase'

This phase is similar to the 'loading phase' that many bodybuilders are familiar with. As is customary, you
it will increase caloric intake. In the Anabolic Diet, your goal should be to ALLOW BODY WEIGHT TO INCREASE.
TO EXCEED 15% ABOVE IDEAL WEIGHT.
When we use the term 'ideal weight' we are talking about considering your optimal contest weight, and you must
be practical in this. If you have been competing in the 200-pound (90 kg) category for 4 - 5 years and then you say that your
ideal weight is 315 pounds (143 kg), this is not practical. A more reasonable ideal weight would be 215 pounds (98 kg) or so, and
increase your weight by 15% above this - that is, 250 pounds (113 kg) - in this phase.
Realize that if you become gluttonous, you eat like crazy and end up 30% above your body weight, you
body will end up with 15% body fat or more. That is not what we are looking for here. The Anabolic Diet is
designed to create more muscle and limit body fat. Although you may experience an increase in lean mass and
you will accumulate less fat than you would with another diet, you will still need to have discipline for exercise.
Just as the general specifications of the diet are given, they are the same for other phases. You will also be in phase
high in fats during the weekdays and in carbohydrate loading on the weekends. The only change will be made in the
amount of calories consumed. If one wants to reach a level 15% above the ideal weight, there will obviously be
what to eat more.
To achieve this, the bodybuilder must consume between 20 and 25 CALORIES PER POUND OF DESIRED BODY WEIGHT.
EVERY DAY (equivalent to saying between 45 and 55 calories per kilogram of body weight). In the aforementioned example-
Previously, the bodybuilder wants to reach 250 pounds (113 kg), therefore, he must consume between 5,000 to 6,500 calories daily.
When it is considered that you are consuming around 3,600 calories in your previous diet, the tremendous increase can be observed.
caloric rise that you are going to experience.

This can mean a big problem for athletes who have difficulty gaining weight. They are not used to.
to eat and they do not have great appetites. They probably think they are eating huge amounts, but they are not. They give themselves
They account for consuming 6,000 calories in one day and then dropping to 1,500 a few days later. One asks them what happened and all that
they say is: 'I wasn't hungry'.
You cannot do that on this diet. You must be consistent. If you want, you can multiply the 6,250 calories by 7 and
convert your goal to 43,750 calories per week. This way it can vary day by day. For example, eat 7,500 calories one
day and 5,000 the next, but by the end of the week you will have reached 43,750. Keep a diary, or another way of recording
of calories consumed, and make sure to comply with it.

KEYS TO SUCCESS IN THE VOLUME PHASE

Increase body weight by 15% above the ideal competition weight.

Consume 20 to 25 calories per pound of ideal weight daily
If you have trouble eating enough, turn your daily calorie goal into a weekly goal.
The body fat percentage should not exceed 10%.
Finish the "volume phase" when the ideal weight is reached or the body fat percentage increases by more than 10%, which
happen first
Whether the ideal weight has been reached or not, the bulking phase must stop 12 weeks before the competition.
A gain of 2 pounds (1 kg - approx.) per week is the best.

Controlling body fat

Of course, body fat is also of critical importance here. Some athletes will gain more fat than others.
with similar levels of calories. We have observed that most bodybuilders can maintain a 10% body fat.
relatively easy corporal if they use the anabolic diet properly. This is also a good level to maintain and
make reviews for any body building preparation or competition. This is why we warn you in the Anabolic Diet,
constantly monitor body fat levels, and do not let it rise above 10%.
With this in mind, the goal in the 'Volume Phase' is to continue eating and gaining weight until reaching 15%
above the 'ideal weight' or reach 10% body fat, whichever comes first. There are opportunities, it doesn't matter
whatever comes first, from when you get the mass you want in this supercharged anabolic diet. It's not like in the old days
times of the high carbohydrate diet where you had to gain so much weight and fat to gain mass.
However, you must use your head here. If you are still gaining weight but have not reached your 'ideal weight' and the
The competition is in 12 - 16 days, it's time to stop the 'Volume Phase'. It's time to start defining and preparing.
for the competition, despite the weight. In this sense, the body fat and weight were used some time before the contest
as a determinant to calculate how long one would be in this phase.
On the other hand, I know of many bodybuilders who have come to believe that they must gain mass quickly, but I do not agree with that.
I agree with that. Two pounds a week (1 kg) is sufficiently good. If you can gain 2 pounds, you won't gain a lot of
fat during the week on the Anabolic Diet. It will mainly be muscle. Although it could vary by a pound more or less.
(450 gr) given the individual differences. I believe that 2 pounds weekly is the best amount to gain mass in this
phase.

The duration of the bulking phase can vary

The bulking phase cannot be rushed, you always want to stay just around 10% body fat.
This way you can get ready for the competition faster. I've seen people go through a 20-week cycle.
in which they have gained volume for 8 weeks (gaining 3 pounds weekly) and then use 12 weeks to define (losing 1 or 2)
weekly pounds). Although they are in volume for only 8 weeks and define for 12, their weights were above what
that was for the previous contest and they were as defined or even more.
The overall goal with this is to reach the contest a little better than before the diet. This could mean
only 3 or 4 pounds (1.5 or 2 kg). Or, in long-term training, it could be 25 pounds (12 kg). The point is that here EVERYTHING
THE WORLD IS MAKING PROGRESS WITH THIS DIET. To those people who have remained the same for 15 years, I would say: "here
it is the breaking point.
Some bodybuilders prefer to aim for a major competition, like Mr. Olympia, and take the whole year to prepare for it.
This can be easily done with this diet as well. One might want to bulk for 30 weeks and then cut for 20.
gaining 60 pounds and losing 40 for the competition at the end of the year. In the end, you would be 20 pounds above what you were.
last year and you would look excellent.
Keep in mind that you could also use the 'start or maintenance' phase described earlier to transition from the phase.
from volume to cutting. Let's say you have a competition in 30 weeks. You have gained all the muscle mass that
you wanted in 10 weeks, but you don't want to go into the cutting phase yet. You can maintain your gains by staying
in the maintenance phase for 7 or 8 weeks. So, when you are ready, you can go to the cutting phase and prepare for
the competition.
 Weekly weight gains
You may see large fluctuations in weight, especially at the beginning of the diet, as a result of your loading.
weekly carbohydrates. All that extra sugar and water can result in weight gains of 5 to 10 pounds (2.5 to 5 kg)
between Friday and Monday.
If this happens, don't stress. It's normal. When you return to the high-fat diet on Monday, you will immediately start
to lose those kilos that are mainly water. From Monday to Wednesday you will be cleansing most of what
What did you get into over the weekend? By Wednesday, the water should have been eliminated. Depending on the phase of the diet in
you could manipulate calories to achieve either the weekly weight gain or the loss you are looking for.
Friday.

The 'Cutting Phase'

Again, the mechanics of the Anabolic Diet do not change in any phase. There will always be 5 high-fat days followed.
36 to 48 hours of carbohydrate loading. The only thing we change is the amount of calories we eat.
In the 'Cutting Phase' we will cut calories as a way to reduce body fat. As a rule of thumb, you should
Cut 1,000 calories daily from your diet in the first week. If you are at 6,000 during the bulking phase, reduce it to 5,000 daily.
during the first week of cutting. The following week you should reduce another 500 from the diet. During this time you must
measure body fat % weekly. What you want to do is LOSE 1.5 – 2 pounds OF BODY FAT EACH WEEK.
Losing 1.5 – 2 pounds per week (750 g – 1 kg) will ensure that you do not lose a significant amount of lean mass.
measure that you define.
If you notice at the end of the second week that you have lost less than 1.5 pounds (750 gr) during the week, you will know that you should
remove another 500 calories from the diet the following week and continue cutting calories subsequently until you achieve
to lose 1.5 pounds weekly. Similarly, if you are losing more than 2 pounds of body fat during the week
You will know that you have cut too many calories and you will need to adjust them up a bit.
The important thing to remember here is that we are not chasing calories. It's body fat. For this, you must allow yourself
the individual variations in caloric intake to achieve the optimal 1.5 - 2 pounds of fat loss. You will experience
a lot in this phase to find the right caloric intake for you. Although the cut of 1,000 and 500 calories that we have
It seems to be a good starting point; you will have to find out what works best for you.
For example, we have taken some bodybuilders from a 5,000-calorie daily diet to 3,000 in the cutting phase.
To a few others, we have had to bring them up to 1,500 calories and see what happens. If they lose an amount of fat.
appropriate (remember that 1.5 – 2 pounds is a guideline), define and do not lose lean mass, we will keep them at that level until
we will completely define. At that point, we will increase the calories until they maintain or even lose.
body fat while increasing lean mass gains again.

KEYS TO SUCCESS IN THE CUTTING PHASE

Measure the body fat percentage every 3 weeks until a few weeks before the competition.

Lose 1.5 to 2 pounds each week

Experiment with caloric intake. Eliminate 1000 calories daily in the first week.
500 daily in the following weeks is a good guideline
Refine your preparation for the contest
Experiment with food

Experiment with foods

Basically, the Anabolic Diet with weeks of '5 days, 2 days' is almost like getting a person in shape for a
competition every week. In the carbohydrate loading section of the weekend, you will notice exactly how many hours of
You can load up on carbs before you start to bloat and lose the 'contest' look.
When you reach the 'Pre-competition' phase, you don't have to make many changes. You'll be doing the same thing.
What have you been doing for the last few weeks in the 'cutting phase'? You will stop the high fat and protein diet and increase.
carbohydrates to dramatically increase glycogen and water in muscle cells. You want them big
and bloated, but you will cut carbs before you start storing water or fat outside of the cells and you
put it gently
During the cutting phase, you will also want to refine your preparation for the competition. Experiment with the types of food
All that you eat on the weekends to see what maximizes muscle size. You will know by Tuesday or Wednesday.
in the morning if what you have been eating is right for you. If it is, you will look good. The muscles will be big and
you will look cut with good and pronounced vascularity.
If you don't look good, you will know that you did something wrong. You will redo your diet for the next weekend and see if you can.
make some improvements. That is the beauty of this diet. By the time the competition approaches, you will have already
perfected your contest diet by practicing it during the cutting phase.
 In the old carbohydrate diet, you do this just once. In this diet, you do it every week during the cutting phase.
and you become an expert in how to manipulate your body for a competition.
Experiment with high and low sugar foods and percentages of fat intake this weekend. Observe
what they do to your body. Treat every weekend as if your competition were imminent. That way you will know what it is.
what will make you look like a contest winner in the best way. You will also experience an increase in confidence.
because you will know what to expect from your body and how to be ready for the competition.

The "Pre-competition" phase

One of the many advantages of this diet is that if you want to participate in a lot of competitions, you can manipulate the
diet to never exceed 8% body fat. You won't experience those immense gains in body fat.
Being at 8% you can drop to competition level in 2 or 3 weeks. It won't take a large amount of time.
Although, for many purposes, you will want to start the 'pre-competition' phase of the diet and training about 16
weeks before a big contest to be ready. Again, since you already know that you need to do the weeks leading up to
Regarding the diet, you will make only some refinements by slightly decreasing or increasing calories as necessary.
You should not do anything beyond the ordinary.
For the finals, 6 – 8 weeks before the competition, you should look very close to how you would like to look.
the platform. With this diet, you will be able to control things so you will know exactly where you will be each week. Following the
carbohydrate loading phase estimated in the weekend diet, you should look excellent on Tuesdays or Wednesdays,
given that the balance between glycogen load and dehydration is at optimal levels.

Panic attacks
One of the things bodybuilders do to themselves before a competition is panic. They feel too
they get fat and start doing aerobics, thinking that this will eliminate that extra body fat. At most, doing
Half an hour of aerobics consistently will not harm you. You will burn more fatty acids than you would by not working out.
sufficient and this will remove some body fat bringing you closer to your goals.
But bodybuilders panic and over-train. They start doing 3 - 4 hours of cardiovascular exercise daily.
to get rid of that fat on top and all they do is exhaust the stored energy reserves and the body co-
begins to use its own muscle tissue as energy. Obviously, this is not what one wants to do when so close to
a competition.
Similarly, if you are really in trouble, you can start to 'bulk up' your diet to build more mass.
while you think that aerobics will mask the fat that keeps accumulating. It won't work. Increase the calories
and aerobics will precisely increase the catabolic activity of the body.
Aerobics, while burning calories, can also destroy muscle. Even if they do not cause noticeable damage.
they will limit, in a way, the amount of muscle you can gain. As a rule, the less you consume
amount of calories and you will need more time to lose body fat, you will require less amount of aerobics than
the more clean muscle mass you will retain. You need to give yourself time to lose body fat and evaluate yourself.
effectively as you approach the competition.
That is one of the things that this diet does very well. In the weekend part of the diet, you will learn which foods
eating and how much to be successful. You will be better equipped to track your progress and know what you will need.
prepare for the upcoming competition. There will be no need to make those hasty decisions that 'will launch a
curved ball to your metabolism.

Ruining something good

Besides everything, you want to have a calm arrival at the competition. You shouldn't be doing anything outside of what...
common. Surely you don't want to experience.
But some bodybuilders, fully in control of their senses, will decide to 'try something new' right before the competition.
They are looking to achieve that final touch. They mess it up. Their water table rises. They start with sodium depletion or
the trick of sodium loading. They will let go with all kinds of things they have never tried before, and suddenly it all ends up
wondering how it was that they were looking so good and now looking so bad.
Again, don't shock your system before a competition. Ease into it. Don't throw everything away.
overboard trying to get an extra touch through some crazy feat.

Fluid retention
If you tend to retain water, start restricting yourself to distilled water and low sodium levels 24 hours before the
competition. It also increases your intake of potassium and calcium.
Indeed, many people tend to retain fluids, so these recommendations should be considered by
all bodybuilders. You want the least amount of extracellular fluid possible to avoid looking soft (e.g. water under the
skin). On the other hand, the intracellular liquid (e.g. the liquid inside the muscle) will increase the size of the cell by
that you will be bigger. This also helps with vascularity.
Distilled water and lowering sodium will help decrease extracellular fluid. Potassium will increase the amount of
liquid inside the cell. Higher levels of potassium are also better for muscle contractions, although
you want to be sure not to create excessively high levels of potassium. Calcium is, of course, important to avoid
the cramps.

Don't exaggerate

As we discussed earlier, you can enter a pre-competition phase in preparation for a competition multiple times.
a year, as many as you can while keeping your fat levels low. This way, it doesn't take much time.
truly getting in shape for a competition.
Although I must say that I suggest you only enter a pre-competition phase 4 times a year.
it means a maximum of 4 competencies per year. More than this is self-defeating because I don’t believe you will have the time.
to return to the mass phase and use it properly.
You have to go back and build lean mass to a certain point between competitions. This also means that you will gain
a little bit of fat. You will still be in bulk and cutting, but it won't be like in other diets where you bulk so much that
You gain so much fat that by the time you take it off, you are no better than when you started.
Again, the goal here is to make you bigger, stronger, and more cut competition after competition and year after year.
This is what the Anabolic diet is all about.

1-2 weeks before

You should stop training 1-2 weeks before the competition (you should always discontinue leg training.
two weeks before). This is more or less standard wherever you go. It will give your muscles time to recu-
stop and reach the maximum growth. Don't worry about maintaining muscle mass and tone. The poses
and the routine that you will practice will take care of that and will also give you some aerobic activity. Posing should continue, for
supposed, throughout this period.
Think that you will stop training just before the competition, this is the only time you will stop doing it. Some
People think that just because they are following the Anabolic Diet, they don't have to work hard. That is simply not true.
Everything you will do by cutting back on training is limit the effectiveness of the diet and final growth.
Both diet and training work together. In reality, exercise complements a high-fat diet.
Hormonal changes caused by exercise result in an increase in the activity of the enzyme lipoprotein lipase.
(LPL) in the muscle. This, at that moment, causes an increase in the use of free fatty acids and a decrease in
the accumulation of fats.
We will talk a little more about what type of exercise is best to combine with the Anabolic Diet later. For now it will be
suffice it to say that both training and lifestyle work, together with the Anabolic Diet, maximize
their benefits.

Countdown to the competition

Earlier we talked about the importance of experimenting with the duration of carbohydrate load and foods for
learn when and how your body looks best. This is basically the trick to perfecting that critical diet for the
competition.
During the weekend carbohydrate loading phase of the diet, you notice how many hours in this phase make you look
better. You refine that time by experimenting with the types of food you can eat to pinpoint the time when
You will be better. You will be able to use this information when the competition arrives.
What you will eventually notice is that there is a day of the week when you will look better. All the water you have gained.
during carbohydrate loading, you will have drained and will have the right balance between glycogen and water in the muscles for
look better. You will feel great too. Some people will look better on Monday. Some on Tuesday. Others on Wednesday.
Each person's system works differently and you will find wide differences here. The goal is to find the right day.
FOR YOU, that day when you will look your best consistently every week.
Most contests are on a Saturday. Let's assume you've realized that your best day is Wednesday.
every week. Your goal then is, basically, to make your competition's Saturday feel like a Wednesday. Since you shine
the best 3 days after your carbohydrate loading, you will want to complete your loading 3 days before the competition to
make sure you look your best. Therefore, on Tuesday and Wednesday before the competition, you do the loading, so
3 days later, on Saturday, you will look your best.
An important point here is that, the weekend before the competition, you will not do your usual load. Doing the load the
The weekend and doing it again two or three days later could take you back to the carbohydrate burning metabolism.
and to taper for the competition on Saturday. For this reason, you will skip the loading of the weekend prior to the competition.
In this way, you will be in the high fat phase for 8 consecutive days, from Monday two weeks before the competition until
the previous Tuesday. At this point, you will begin your carbohydrate loading before the competition so you can arrive at the contest as
you want it.
This is an aspect in which the Anabolic Diet has a great advantage over the competition. When you are on a diet
high in carbohydrates, your body is already saturated with carbohydrates which makes it difficult to manipulate the diet. In the Diet
Anabolic, the body will respond well to the load before the competition.
What often happens is that you will leave your high carbohydrate diet for three days at the beginning of the previous week.
to the competition and you will go on a low carb diet for 72 hours. Then you load again to be in good shape for the contest.
The problem is that you don't really know how your body will react. Everything could go well. But you could experience a
complete disaster. (This is the most common disaster)

KEYS TO SUCCESS IN THE PRE-COMPETITION PHASE

This phase begins 16 weeks before the competition.

You should be close to your desired look for the competition 6 to 8 weeks ahead.
Don't be scared or make hasty decisions.
Stick to the established program
Don't overdo it with aerobics
Stop training 1 or 2 weeks beforehand
Do not do the carbohydrate loading phase the weekend before the competition.
Calculate your carbohydrate intake to look your best at the event.
Start drinking distilled water, increase potassium and calcium, and reduce sodium 24 hours before the competition.
Be careful with the diet after the bias

It's Russian roulette. You have perhaps a 30% chance of achieving the goal. Here you have had a year to prepare.
You're ready for the competition. You have been disciplined and dedicated. But you lose focus when you reach the key point due to the
uncertainty of a high-carbohydrate diet.
With the Anabolic Diet, you will know the exact time when you will look your best. Your body is going through the cycle every week. It
it has become predictable and consistent. You are tuned in and will know what to expect. You are not doing anything different from what you have
has been doing during the preceding months.

The pre-jury
You will want to know the exact time when you look your best to coordinate it with the pre-jury. That's where decisions are made.
majority of the decisions and it is where you will want to show your absolute best.

But the body is not a perfect predictable instrument. That is why, to be sure that you will not straighten out,
You will want to give yourself 4 extra hours as a mechanism or 'safety margin' for the pre-jury.
Thus, if you notice that you are at your best 48 hours after the carbohydrate load and the pre-jury will deliberate.
At 2:00 PM on Saturday, count 48 hours back and this will place you at 2:00 PM on Thursday. Give yourself the extra 4 hours.
mentioned earlier and you will notice that you must complete the carbohydrate loading by 6:00 PM on Thursday.
You will also want to look good on the night of the show, especially if the judges are nearby and will make the final decision.
night. Fortunately, you have created a window of several hours in which you will look good and that will be with you during the
night session.
Even so, you must be careful. Some competitors will look fabulous for the pre-judging and then they go out and eat.
thinking "everything is ready." They will inflate and retain water for the night of the show, and in a tight competition, they lose by
That's it. You must stick to the plan all day long. Keep the diet to a minimum and in 'high fat' mode. Even if
When you eat little, you get a ball in your stomach. You want to keep everything nice and flat, so keep to your regimen.
until the night of the event.
The above is, of course, just an example. You have to work with the diet to find what works best for you.
We will also make some other pre-competition modifications that you can make, in our chapter 'Modifications'
Specials." But the big difference between this diet and any you have done before this one is the precision with which
you will be able to plan your regimen for the competition. The Anabolic Diet not only serves to build muscle and burn fat,
It also gives you a weekly opportunity to practice and prepare for a competition so you can adjust your diet.
to achieve the best effect.
No more uncertainty or panic. The Anabolic Diet lets you know exactly what you need to do to look your best.
possible before the actual competition takes place.
 CHAPTER 4

SUPPLEMENTATION - A SENSIBLE GUIDE

ABOUT WHAT TO TAKE, WHEN AND WHY.
The goal of the Anabolic Diet is for us to achieve maximum growth. Exercise and training are, by
supposedly, the keys to opening the door to success for the bodybuilder. What the diet does is maximize the production of
lean body mass through training, while minimizing muscle loss and burning fat. This is
achieves through the manipulation of key hormones in the body to maximize anabolic drive and minimize
the catabolic effects of exercise. To do this thoroughly and achieve optimal results, supplements will be needed
nutritional.
Many athletes will notice that nutritional supplements can offer them that extra edge they need to compete.
Unfortunately, they often have some strange ideas about which ones work and which ones do not. In many cases
the only information available to them comes from the people who manufacture, distribute, and sell the supplements they buy
And guess what: They will do everything they can to make you buy their products.
To achieve this, they will tell some long stories. False, misleading information and many claims abound in the industry.
trials of supplements. Sometimes you will find these claims made without any type of confirmation or evidence. Other times
They sometimes take any legitimate study that has nothing to do with their product and use it to back their claims.
allegations.
For example, a study is used to announce the success of boron in increasing testosterone levels. The real
the study's findings were that boron increases testosterone levels in postmenopausal women. No
there was evidence in the study that boron would raise testosterone levels in neither female nor male athletes. In fact, it
evidence there that it does not. But the study is used nonetheless and probably hooks more than a few.
of bodybuilders with the evidence that it is a complete fiction. This is the case all the time.
Even articles found in sports magazines, especially bodybuilding magazines, falsely
they announce the effectiveness of various supplements. You might think there should be a strong element of honesty here, but
it is often not there. Authors may have a financial interest in the product. Just like the publishers. That is why the
reality is restricted and even ignored.
The so-called 'steroid substitutes' are especially worthy of attention. You will see them advertised in
all bodybuilding magazines, weightlifting and other sports magazines will tell you that they are even more effective than the
anabolic steroids, which have no side effects and will change your life overnight. They are a bunch of nonsense.
In fact, almost all the claims seen in connection with nutritional, herbal, homeopathic, and glandular products...
pain relievers are not supported by research. They may be safer than anabolic steroids but they are only
relatively, if not, completely ineffective.
Frequently, you will see some results after you start using these supplements. The only problem is that the
results do not come from supplements. They come from the athlete himself.
The athlete is excited again, after a low period, and finds himself with renewed dedication.
He proposes to improve his nutrition, but at the same time, he improves his training and adjusts his lifestyle. He achieves
results thanks to changes in training, lifestyle, and their attitude. But instead of taking credit for themselves
he/she starts to sing praises to some supplement that has no value at all.
This brings Rule N to the forefronto1 When dealing with any supplement: Be critical. Before announcing to the world
how good a supplement is, take a look at the benefits you have received from the supplement. Study your progress
to see if you have really gone beyond what you normally expect from the diet and training you are in. Do you
Are you really getting stronger than you would normally expect? Gaining endurance? Are you increasing muscle mass?
lean body as a result of the supplement or due to the increase in intensity and enthusiasm?
Supplement manufacturers make enough unpunished claims themselves. There is no need to help them.
Be critical. Study your overall progress and training situation. Then, if you find that the supplement takes you to the limit
you will know that you have achieved something that really works.
It is also important to say that supplements do not work on their own. They do not take the place of training.
appropriate, diet and lifestyle. What they do is work alongside training, diet and lifestyle to maximize
growth. They should also be used for specific diets and training conditions. They should be taken in the
correct moment and in the correct doses.
The supplements that I recommend be used with the Anabolic Diet are specifically indicated for their use.
with this diet. Many could have a slight effect if used with a high carbohydrate diet. But here, when
They are used correctly, they will work in synergy with the Anabolic Diet, your training, and lifestyle to maximize
the anabolic process, limit catabolism and burn fat.

Lifestyle
With the aim of manipulating the body's endogenous hormones to ensure maximum growth takes place,
The bodybuilder must first take control of their lifestyle. Reducing stress is an important factor since it can
decrease testosterone levels and increase cortisol levels. More simply: stress makes building more difficult
of mass and easier its destruction.
You will also need to sleep. When training hard, you should allow yourself 9 to 10 hours daily. This can be done
all at once at night or with 8 consecutive hours at night and 1 or 2 hours of nap in the afternoon. Depriving oneself of sleep affects
adversely affects testicular function and leads to decreased levels of testosterone1 This is not good for bodybuilding.
rhythm.
Recreational drugs should also be restricted. Marijuana has been shown to2.3and the cocaine4.5diminish
the serum testosterone levels. And although I allow a couple of beers during the carbohydrate loading session.
It is better not to overindulge in the diet. Alcohol also lowers testosterone.6,7,8 and the growth hormone9 .

Training
Exercise is the most powerful and potent anabolic agent available to the bodybuilder. It is also the most catabolic.
While testosterone and growth hormone increase as the intensity and duration of exercise increase.
they could become severely depressed if overtrained. At the same time, cortisol increases, as
it also causes the cellular breakdown of proteins and, finally, the muscle. For this reason, it is very important to train with
the correct intensity and calm to maximize the hormonal response, while ensuring that there is no overtraining.
A short and intense approach to training is probably the best for the bodybuilder, whether they are on a diet.
high in fats or not. A rigorous training limited to no more than 35 – 45 minutes seems to be the wisest here, although
Some permissions in accordance with individual preferences or training structures can be made.
All resistance programs will result in some increase in GH or testosterone, but what
what we have found so far is that, in general, using moderately heavy weights between 6 and 20 maximum repetitions
With limited rest between sets, optimally increase both GH and testosterone. So if you still do those
two-hour marathon sessions at the gym, WAKE UP. You are sabotaging your growth.
The goal is to limit cortisol production while increasing growth hormone and testosterone.
Practically speaking, measuring the levels of testosterone, GH, and cortisol in the blood would be an excellent way to determine when a
The athlete is training to the maximum level and when he is falling into overtraining.
Aside from what has been mentioned, you can remain observant of the classic warnings and signs of overtraining.
Irritability, depression, loss of motivation, increase in pain, swelling of lymph nodes, loss
Loss of appetite and intestinal problems can all be indicators of overtraining syndrome. If you are over
training, step back. Find that training level where you are right on the edge between maximum growth and
doing too much.
As we have pointed out, it is necessary in all aspects of a person's life - including diet, training-
mindset and lifestyle - combining to create a synergistic effect on muscle growth. Being consistent with
this, the exercise complements very well a high-fat diet. Exercise increases the use of fatty acids by
the muscle and decreases fat accumulation, this in addition to the lipolytic effects of a high-fat diet 10. The re-
The reduction of available carbohydrates in a high-carbohydrate diet has also been shown to play a role in the
increase in the mobilization of triglycerides during exercise, thus improving the fat burning process.

Why supplements?
The main purpose behind taking supplements is to elevate levels of testosterone and growth hormone.
to its optimal levels and manipulate insulin production to create the best anabolic environment for the body. But
there are three other better reasons why supplements should be strongly considered by the bodybuilder.
The first is to help the body overcome any deficiencies that may already exist. Due to strict practices
nutritional needs and the training stress of bodybuilders may increase the need for certain vitamins and minerals.
rales. Large amounts of potassium and zinc, for example, can be lost through sweat and urine. Magnesium, sodium
and iron can also be severely affected in an athlete training for long periods at high temperatures11.
Our environment can also contain pollutants or fail to provide us with all our needs.
Poor agricultural practices, industrial waste, and improper disposal of urban waste can have significant effects.
on the quality of the food we consume in our diet. Soil erosion can also impact the nutrients
that we receive in the food that we eat. In a high-fat diet, where we eat a lot of meat, the quality of the
Grazing conditions for livestock can also influence the amount of nutrients we will receive.
By using vitamin and mineral compounds, we hope to address any deficiencies that may arise in this regard.
Supplements, as such, could serve as a kind of nutritional 'insurance policy.' If you have any
deficiency, supplements will solve it. If you don't have it, the compounds you will consume will not harm you and will give you the
security in knowing that you don't have nutritional issues affecting growth or health.
Another important aspect to consider when deciding on the use of supplements is preventive nutrition. Many of the com-
Positions that we will discuss later must be provided to minimize the types of serious diseases that affect the
North Americans.
You will also want to protect yourself from some risks that can come from heavy training. Potassium is one of
the essential minerals of the daily diet and can be lost in sweat. This is especially important for the bodybuilder
because even a slight deficiency of potassium can lead to fatigue and a decrease in performance12.
 Similarly, it has been demonstrated that chromium is essential in the metabolism of fats and carbohydrates.
Since the need for chromium increases with exercise and modern refined diets provide little chromium, it could
there is a great need for it in a good number of cases. As the anabolic effect of chromium has yet to be proven
I still prescribe it in the Anabolic Diet as a precaution against any possible deficiency.

Multivitamins
You should start your supplementation program with the consumption of multiple vitamins. We are not talking about
any type of those mentioned by any comic book character either. We are looking for nutritional supplementation.
The purpose would be to maximize overall health and bodybuilding abilities. Some of these recommended doses may
be 10 to 15 times the recommended by the 'U.S. Recommended Daily Allowance', so this can tell you something so-
bre the RDA (Recommended Daily Allowance). These simply do not apply to a
the general public is becoming increasingly diversified, and certainly not for bodybuilders or other athletes.
The multivitamin must include:

QUANTITY UNITS VITAMIN

20,000 UI Beta carotene
50 mg Vitamin B-1 (thiamine)
50 mg Vitamin B-2 (riboflavin)
50 mg Vitamin B-6 (pyridoxine)
50 mg Vitamin B-12 (cyanocobalamin)
50 mg Niacinamide
50 mg Pantothenic Acid
0.5 mg Folic Acid
500 mg Vitamin C
400 UI Vitamin D
400 UI Vitamin E
20 mg Iron
200 mg Football
100 mg Magnesium
50 mg Potassium
10 mg Zinc
25 mcg Selenium
25 mcg Chrome

You will notice that there is no megadoses here. But most go beyond the RDA, but these are still relatively
small doses and they are certainly not excessive. You should be able to find a multivitamin or devise a program
that provides them to you easily.
You will also notice that I suggest using a good amount of 'antioxidants.' They include vitamins such as E and the
C, selenium, and beta-carotene. These antioxidants have been the focus of many studies over the last decade and there is strong
evidence that they can powerfully contribute to health and longevity. Additionally, and especially
important for the bodybuilder, is the role that antioxidants can play in reducing fatigue, tissue breakdown
muscular during exercise and aid in recovery.
The enemy here, and the focus of using antioxidants, is the existence of substances in the body known as
free radicals. Free radicals are highly reactive molecules that have unpaired electrons. These
Radicals play an important role in the normal metabolism of food and in the use of energy resources during
the exercise.
But there is also strong evidence that they react with the components of cells in a way that leads to
molecular damage and to the death of vital cells, and eventually, to their aging and death. The chemical reactions
that involve free radicals in the body have been implicated in causing or contributing to cancer, arteriosclerosis
arteriosclerosis (hardening of the arteries), hypertension, Alzheimer's disease, immune deficiencies, arthritis, diabetes, disease
Parkinson's and several other diseases linked to the aging process. Some studies to date,
They demonstrate that antioxidants can effectively protect the body from high concentrations of free radicals.
what could lead to suffering from these diseases13.
In fact, data from recent studies support that antioxidants play the role of protective agents in formation.
of cancer14,15,16coronary diseases17, 18, 19and limit the effects of aging20It has also been discovered that the
the administration of antioxidants such as vitamins C, E, and A is useful for the prevention of postoperative complications
in hospitalized patients21.
Antioxidants have also been linked to the improvement of transplanted organ functions.22, 23, 24
and it has been proven that they help in the prevention of cataracts25,26,27,28A low level of antioxidants in the body has
identified as a possible risk factor for rheumatoid arthritis29myocardial infarctions30.
There is also a growing amount of critically important data for bodybuilders that suggests that exercise can
adversely affect muscle tissue, increasing the formation of free radicals. In a study, it was shown that
Muscle contraction produced reactive oxygen that contributed to muscular fatigue.31It has also been discovered
that exercise can decrease the supply of antioxidants. The important antioxidant called vitamin E can be
severely diminished by training, therefore exhausting the muscle of its main antioxidant32.
Most researchers feel that the issue here is stress. It is now recognized that stress, whether it is
emotional and mental or physical, increases the amount of free radicals produced in the body. While the body, generally
mind, it has antioxidant capabilities to manage free radicals, stress overwhelms the body's ability to
to neutralize them and they increase, large and uncontrollably. This at its moment causes an advance in aging and
the collapse of the body.
Many bodybuilders have decided to ignore the possibility of the benefits of antioxidants, this is not a decision
knowing. The anaerobic exercise performed by the bodybuilder during training adds physical stress to the body and this leads to
the increase in the formation of free radicals. To combat the catabolic influences of free radicals, we
YOU MUST MAKE ROOM FOR ANTIOXIDANTS IN THE DIET.
Antioxidants are not just good for granola consumers. When added to mental stress and
emotional caused by modern life, the intense physical stress to which the body of the bodybuilder is subjected, the use of antioxidants
it becomes a necessity for the control of the damage that can be caused by free radicals.
It would seem logical from the extensive research done on the topic at this point to conclude that antioxidants diminish
they reduce tissue damage, recovery speed, and enhance long-term performance. These seem to provide
also benefits for overall health in the long term. I include them in my supplement plan for both purposes:
GIVE THE bodybuilder MAXIMUM GROWTH WHILE ENSURING HIS HEALTH IN THE LONG TERM.

Increase in the use of antioxidants

With the above in mind, it is clear that when used correctly, antioxidants can give the bodybuilder
an upper limit. As such, you may want to go beyond the minimum amounts provided by multivitamins for
maximize the antioxidant benefits they offer. If so, I would suggest something along the lines of the antioxidant program.
previous

QUANTITY UNITS VITAMIN

25,000 UI Beta carotene
1 gr Vitamin C
800 UI Vitamin E
50 mg Zinc
100 mcg Selenium

The above should only be taken on training days and additionally used alongside multivitamin consumption.
Nico diary. On training days, this should be taken together with the multivitamin.

Proteins
Over the years, protein consumption has become a large part of athletes' diets. One reason
This is for the increase in calories consumed by athletes. They will obtain them without really thinking about them.
But many athletes will also make this an important point by deliberately increasing the proteins in their
diet, eating foods rich in protein and adding protein supplements to your daily routine to improve your strength and
its performance. Most medical and scientific sources in the past have tried to discredit this point of view.
They proclaim that high-protein diets are unnecessary and that the RDA (Recommended Daily Allowance) - Allocation
The recommended daily allowance for protein supplements is more than sufficient for an athlete.
Recently, studies involving strength and endurance in athletes have found that exercise really IN-
INCREASE protein needs33,34,35,36While those levels of RDA (Recommended Daily Allowance) - Allocation
Recommended Daily) may be acceptable for a typical sedentary person, but they will not work for an athlete. The intense stimulation
the muscular stress to which the bodybuilder is subjected during training increases both protein catabolism and its use as
energy source. A high-protein diet protects against muscle protein being transformed, among other things, pro-
looking for another source of energy to be used during exercise. The body will burn this protein instead of the protein
contained by muscle cells.
A study with animals discovered that dietary protein apparently directly stimulates growth.
muscular limiting protein collapse and increasing anabolic components37Similar effects have been found
in humans. It is well known that high-protein diets are necessary to achieve success in growth
muscular using anabolic steroids38It has also been shown that protein drinks taken after the between-
Nourishment can increase insulin and growth hormone, and this has a strong anabolic effect.39Also
It is rightly argued that when the intensity of effort is high and the body is stimulated to adapt by adding
muscle, protein consumption must be increased to supply the added lean muscle mass.
 My belief is that once you have exercised beyond a certain level of intensity, dietary protein becomes
most important when adding anabolic effects of exercise itself. If you are below that level, you might
You do not need the protein. But if you are above it, you will need it.
And what is the easiest source of protein for those who need it? Eggs, meat, and some dairy products.
Exactly those things that a high-fat diet has you eating like a truck. In this sense, a high-fat diet works
Twice as good at giving the bodybuilder exactly what he needs to grow.
Protein supplements can also help here. Several studies in which 'Refit' was involved
(milk powder containing around 90% protein and 5% mineral salts) has shown improvements in performance
sporty among the athletes who use it40, 41 .
It should be noted that, although some have claimed it, protein supplements do not seem to have any
anabolic advantage over foods containing high-quality proteins. But they can be a true ally for
for those who want to minimize calories or cannot eat food in the necessary volume to consume enough
proteins.
Although most people should not need protein supplements with the Anabolic Diet, they can be used if they
they have such problems with appetite or caloric limitations.

Free form amino acids

Free amino acids are the building blocks on which proteins are made and muscles are formed.
developed. They play an important role in the supplements that I recommend using with the Anabolic Diet.
Free amino acids are often used as an alternative to food or proteins.
in the diet, but they can do much more. They can be used as a source of energy, as anti-catabolic agents,
as performance enhancers and even more critically for the bodybuilder, as a way to maximize anabolic effects
of hormones in the body and increase lean muscle mass.
One of the main reasons why bodybuilders and other athletes jumped on the amino acid bandwagon.
It was the belief that they could increase the release of growth hormone. It turned out that these beliefs were correct.
It has been shown that a number of amino acids can increase the secretion of growth hormone.42.
It has also been shown that they can release pancreatic glucagon and insulin.43.
Branched-chain amino acids like leucine (named so because they have a chain of atoms
separate instead of being formed in a single line) have been studied for their anti-catabolic and anabolic effects and it has been
discovered that stimulate protein synthesis and inhibit its breakdown44,45 .

The formulas
I am not in the business of manufacturing nutritional supplements, but I would like to point out that a series of
Formulas can be produced to maximize anabolic effects, minimize catabolism, and provide the final piece to the
puzzle in the transformation of training, lifestyle, diet, and supplements to maximize growth
muscular. I am currently working with Optimum Training Systems on the possibility of creating several formulas of
nutritional supplements to be used with the Anabolic Diet.
Basically, the goal of these formulas is to increase muscle mass and strength by enhancing protein synthesis.
and decreasing their catabolism. This is done by increasing the availability of amino acids and high-energy phosphates and
providing alternative forms of energy so that protein is not consumed by ongoing training.
The doses are applied at incremental pharmacological levels to foresee the best anabolic environment and the optimal.
muscle growth. The formulas are also refined and simplified, and there is a good reason for this.
Complex mixtures of amino acids may contain ingredients that compete with one another for being transported.
two in the body and decrease the available amount of each one. The trick is to create a mixture of amino acids that exists
in nature to maximize anabolism and be selective enough to ensure its serum levels in the
blood.
This needs to be explained with greater precision, but I think we have achieved our goals in each of the four.
formulas. Each one specifically targets a function in the body. We will discuss these functions while we give a
brief look at each formula and its ingredients.
An important point: ALL THESE FORMULAS ARE TO BE TAKEN ON AN EMPTY STOMACH.
Food mash, the amino acids acquired from food will compete with the supplemented amino acids and will limit
its effectiveness.
Formula 1: The 'Anti Catabolic-Anabolic' compound
Formula 1 is designed to be used before and during training. It includes glutamine, leucine, KIC (ketoisocaproic acid).
proato) and OKG (alpha-ketoglutarate ornithine).
Glutamine is the most abundant amino acid in the body and is also very important. It increases protein synthesis.
it helps in muscle building and decreases protein degradation and its result in muscle breakdown, both
they depend on the size of the glutamine deposits in the cell46,47,48,49If these deposits are large, other friends
no acids will be forced to produce glutamine, therefore they will be available for protein synthesis. The muscle
the skeletal one that could be used to replace glutamine is also shared. Glutamine is important because
it acts to maintain the existing balance of amino acids in the body, thus allowing the body to synthesize more
protein.
Leucine, the branched-chain amino acids listed above stimulate protein synthesis and inhibit their breakdown.
how both KIC and OKG do it. Leucine50, OKG51and KIC52,53 They also stimulate the secretion of insulin. This increases.
the flow of amino acids between muscle cells has all the anabolic and anti-catabolic effects mentioned in the chapter
previous results. Anabolic hormones are increased, protein synthesis improved, and the body is not forced to use
its own tissue to provide energy as happens when the body is dependent on energy stores based on
carbohydrates.
Basically, Formula 1 does three things: the first is to increase protein synthesis through the anabolic action of the
components of the formula, the second is to make available a deposit of free amino acids that will not be used as
energy source, the third is to reduce muscle tissue breakdown in the cell ensuring that they will not be called
to be used as energy to nourish other body tissues.
Formula 1 is taken just before training. But during your training, you can also sip it with
continuously drink water or put a little of the powder under the tongue. Allowing the powder to dissolve in the mouth before swallowing it allows
that some of the amino acids are introduced directly into the circulation bypassing the liver.
it can result in a higher level of amino acids in the system and may be something you want to try as long as
you train with the formula.

Formula 2: The compound 'Alternate Fighter against Energy/Antioxidant/Cholesterol'

Formula 2 combines L-Carnitine, acetyl-L-Carnitine, taurine, methionine, choline, inositol, and betaine.
In a high-fat diet, muscles use fat as energy during rest and exercise. L-Carnitine is
necessary for the transfer of fatty acids in muscle cells, where they are used as an alternative energy source
to other more destructive resources. While it is generally useless in general diets, L-Carnitine is one of those
substances that when used properly in a high-fat diet can be very effective.
Acetyl-L-Carnitine or Acylcarnitine is related to L-Carnitine. When introduced into the body, the levels of
Acetylcarnitine levels rise, but it has been discovered that acetylcarnitine has beneficial properties on its own. The Acylcarnitine-
Tina has proven to be of great help in increasing testosterone levels.54,55It has also become a compound
of great interest because of its positive effect on certain aspects related to aging and the decrease of
cholesterol levels generally associated with aging56Inositol is also included to fight against
cholesterol.
Methionine leads to a natural increase in glutathione, one of the most effective antioxidants in the body.
Nina, choline, betaine, and inositol are also very useful in the anabolic diet due to their fat-burning potential.
Taurine is another valuable antioxidant that lowers cholesterol in the blood and increases fat burning like
source of energy.
A combination of these substances should provide an advantage in four key areas:
Providing and promoting alternative energy sources.
2. Trimming the rupture or collapse of the muscle tissue.
3. Decreasing serum cholesterol.
4. Providing antioxidant protection against the accumulation of free radicals caused by the increase of the
stressful training sessions.
This formula should be taken twice a day, in the morning and in the afternoon.

Formula 3: The compound 'Insulin Anabolizer'

Formula 3 consists of KIC, OKG, arginine, glutamine, leucine, taurine, alanine, chromium, and potassium.
As discussed in the previous chapter, insulin is one of the keys to achieving the goal of building muscle.
and fat burning of the Anabolic Diet. As highlighted further up in Formula 1, KIC, OKG, and leucine all stimulate
the secretion of insulin and maximize its anabolic effect when used appropriately. Taurine also increases
Insulin secretion. Glutamine supplementation leads to a decrease in muscle destruction and
increase muscle protein levels, thus ensuring that the body does not waste the insulin response.
Arginine, taurine, and alanine also stimulate and maximize the anabolic effect of both insulin and hormone.
of growth. And while chromium still has to prove its marked anabolic effect in studies, we use it here.
as preventive. As discussed earlier, the need for chromium increases with exercise, and the deficiency of
Chromium can really work against insulin and any resulting anabolic effect. We use it here only to
to ensure that no chromium deficiency will arise (as a result of the rigorous training of the bodybuilder) to
sabotage growth.
Similarly, a lot of potassium is lost in sweat. This is a problem especially for women who, due to
Due to menstrual flow and extreme retention and loss of bodily fluids, they may experience potassium problems.
pronounced. Many women are on the line of potassium deficiency and female athletes may have a problem
true when it combines menstruation, fluid discharge, and sweat from training.
The problem can also be severe for men. Even a slight deficiency could lead to fatigue and
drop in performance. A severe potassium deficiency can cause heart problems.
 Because a lot of potassium is lost in sweat and other bodily functions, we add it here just to make sure.
that there will be no deficiency.
The basic goal of Formula 3 is to increase and maximize the anabolic effect, muscle-building of insulin and
of growth hormone after training and during rest.
The Formula 3 should be taken immediately after training and just before going to bed.

Formula 4: The compound "Intracellular Phosphate"

Formula 4 aims to increase energy storage to its highest level by boosting phosphates.
high-energy intracellular. It consists of creatine monohydrate, adenosine triphosphate (ATP), creatine phosphate, histidine.
essential amino acid, arginine (essential amino acid), glycine (non-essential amino acid) and methionine (essential amino acid).
Creatine monohydrate is formed in the liver from the amino acids arginine, glycine, and methionine. Muscle is-
kinetic the take, where it converts into phosphocreatine, the compound with high-energy phosphate that turns ATP into
the transport of energetic phosphocreatine. Supplementation with creatine has also been shown to increase torque
muscular during maximum voluntary exercise58hypertrophy59.
Histidine facilitates the use of ATP and can serve as an effective buffer for lactic acid production.
in the muscle, thus decreasing acidosis and fatigue. Synthetic ATP has been used for some time by athletes
believing in its ability to have a positive effect on endurance and strength. In combination with creatine phosphate, the mo-
Creatine non-hydrate and essential amino acids, this formula aims to increase phosphocreatine to enhance performance.
ATP in the muscle cell as a pathway to combat fatigue and provide additional benefits in strength and growth.
The main goal of Formula 4 is to create more ATP, valuable for ensuring energy in the muscle cell, using
biochemical processes known as 'energy creatine phosphate transport' to enhance it. Phosphocreatine per-
we constantly recycle ATP in the cell and by maximizing it, we can provide the muscle with expanded resources of
ATP and increase protein synthesis while minimizing catabolism.
This formula should be taken 4 times a day.

Other beneficial supplements

Zinc appears in both the multivitamins and the antioxidant formulas mentioned above, and there is a
good reason for this. It plays a significant role in testicular function. In many cases, especially where one of-
Science could be presented, it has been proven to increase the secretion of growth hormone and testosterone.60y
it raises plasma testosterone and sperm count60,62Low zinc can lead to a decrease in the
testosterone production, therefore it is necessary as a supplement. In the formulas mentioned above it is at
reason of 50 mg daily, but if a deficiency presents itself or if there are concerns about zinc levels, another dose of
50 mg can be added throughout the day.
Caffeine is also very useful in a high-fat diet. It has lipolytic and fat-burning properties that
they result in an increase in the concentration of fatty acids in the blood, BUT ONLY IN THE ANABOLIC DIET.
In fact, as mentioned earlier in this very book, a high-carbohydrate diet seems to negate the effect of caffeine. A
a good strong cup of coffee about 20 minutes before training is a natural way to get caffeine and make use
full of its benefits.
The Borage Seed Oil (or borage) or Evening Primrose Oil (evening primrose oil - also called Efamol) us
gives protection to the liver and is recommended for people who use anabolic steroids. Both oils are rich in acid
linoleic, Vitamin E, and gamma-linolenic acids (GLA). GLA is a precursor to dihomo-gamma-linolenic acid, a
reduced compound by steroids, alcohol and other drugs. It is also important for several prostaglandins, which
They combat inflammation and muscle pain in the body, therefore, they are of great use for bodybuilders in training.
Take two 500 mg capsules three times a day.
Calcium is necessary to prevent cramps during exercise. There is anecdotal evidence suggesting that it may
delaying muscle fatigue very well. It is suspected that calcium may also increase the secretion of hormone of
growth during exercise. Take 0.5 - 1 g of calcium before training and 0.5 - 1 g during training. The
Calcium can be taken in the form of chewable tablets.
Ephedrine is a double-edged sword when used as a supplement. On one hand, it seems to work well as
stimulant, giving the user's nervous system an effect similar to something between adrenaline and amphetamines.
Many athletes have noticed that it is helpful in providing more willpower and better performance during training.
On the other hand, ephedrine is a drug. In high doses, it can cause palpitations, cardiac arrhythmia, hypertension.
tremors and occasionally death. When used with appropriate restrictions, no more than 90 should be taken.
mg daily, with doses between 20 and 30 mg at a time. Ephedrine is also found among Chinese herbs, ma huang,
dosed in large ranges. It is frequently associated with caffeine and aspirin in a thermogenic cocktail.
Finally, I cannot recommend the use of ephedrine. It is an over-the-counter product, but in many states it is
thinking of turning it into a prescribed sale item. It has some serious health contraindications and I recommend
consult widely with a doctor before starting its use.
Coenzyme Q10 is a promising antioxidant that can provide the above-mentioned antioxidant effects in
this chapter and can have other useful properties increasing the performance of the exercise. It can also influence
cell growth and provides some protective effects against muscle damage. 60 mg of Coenzyme Q10 each day
they could provide an additional bonus for general health and growth.
 Soft drinks
Intense exercise always causes a significant reduction in ATP, accumulation of lactic acid, and an increase.
in the acidity of body tissues. Although the body can usually handle additional acidity, under high stress
with the increased acidity comes
a decreasing contractility of muscle fibers and premature muscle fatigue.
There are two ways to confront fatigue in athletes. One way could come from the increase of ATP in the tissues, either
through the administration of ATP or through the increase of energy-rich compounds such as creatine phosphate
(for example, through the use of creatine monohydrate) in the muscle.
The other comes from trying to reduce the effect that intracellular acid has on the muscle by preventing acid accumulation.
lactic and hydrogen ions (H+) with certain alkaline compounds.
Ideally, by combining both approaches we would provide optimal results. Although I have not decided the formula.
final; which will include baking soda, ATP, carnosine (a dipeptide of histidine), creatine phosphate, lactate, and aspartame;
will provide maximum damping effect. Other possible components will be one or more ketone bodies such as the
butyrate, creatine monohydrate, and several potassium and citrate compounds.
Baking soda has long been a staple in delaying the onset of fatigue in the gym and
its properties to buffer lactic acid and the accumulation of hydrogen ions are well documented63,64,65 .
Recent tests with wrestlers and other athletes have also found that lactate is not only an ideal buffer
It's a very efficient energy source. The other components of the formula are also useful for increasing the
ATP in muscle tissue. Carnosine, creatine phosphate, and butyrate have been shown to have strong properties for
increase energy production.
The previous formulas must have zero or a limited amount of carbohydrates.

Omega-3 fatty acids

In the early parts of the book, I talked to you about the importance of complementing meat in the diet with monounsaturated fats.
unsaturated or polyunsaturated (usually in liquid form) when possible. The main concern for us-
Here are the polyunsaturated fats available in omega-3 fatty acids. They are found in large quantities in
fish oils have been acclaimed as a great factor in reducing serum cholesterol levels and a
key in the prevention of coronary diseases66.67 .
The key to our concern is the conflicting effects of these marine oils on the Eskimo tribes.
for maintaining high-fat diets. Although their high-fat diet seems to make them the main candidates
For coronary diseases and atherosclerosis, Eskimos have proven to be relatively immune to problems.
cardiac, at least until they adopt a more Western lifestyle in recent years. Studies have indicated
omega-3 oils and their cardioprotective capacity as the center of this phenomenon68,69 .
For the bodybuilder on the Anabolic Diet, where fats and proteins are at high levels, fatty acids
Omega-3 provides an excellent advantage of additional protection against any possible cholesterol problems. The acid
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are abundantly found here, and serve as material for
initiation for hormone-like compounds in the body that could positively affect blood pressure,
coagulation, the immune response, and triglyceride levels. Even in cases where dietary cholesterol
it increases, this can decrease serum cholesterol70,71. Important for the bodybuilder, it seems that exercise also
Aerobic exercise can enhance the effects of fish oil on cholesterol.
They have also found that omega-3 fatty acids can improve lipolysis, as well as the breakdown of storage.
of fat and the decrease in the production of new body fat72,73,74In reality, less fat is being produced and
consuming more when these oils are used.
There is also anecdotal evidence that omega-3 fatty acids can increase cardiovascular strength levels.
particular and general as well as performance. In summary, they can be used in many ways and certainly no harm can
derive from their use. Although they are generally useful as a complement for anyone, they are especially effective
as a specific supplement for the Anabolic Diet.
Using EPA, being the reference fatty acid here, I recommend 2,000 mg of EPA per day. The fish oil gene-
usually contains around 20% EPA and 10% DHA, so 10 capsules a day of 1,000 mg of fish oil
I should provide the recommended amount.
It is preferable, however, that you obtain as much of this substance as possible through intake of
fish. Simply eating fish will give you a good amount of omega-3 fatty acids, and you can reduce or even
eliminate the supplements if you think you are getting enough through your diet. For example, 100 grams (three
one and a half ounces of Atlantic salmon has about 1,400 mg of omega-3 fatty acids, so a quarter of a kilogram
Atlantic salmon would provide as much or more than 10 capsules of fish oil. This does not eliminate the need for meats.
reds in their diet.
Any fish - whether seafood, freshwater, marine, or whatever - is good. However, there is some evidence
that marine fish can be a better source of fatty acids than freshwater fish (with the exception of the
trout), and that fish from the North Atlantic may be superior to those caught closer to the equator.
AND CONSIDERING THE POSSIBILITY OF REPLACING MONO AND POLYUNSATURATED FATS WHEN
IT IS POSSIBLE IN YOUR DIETARY SELECTION. In terms of daily food intake, try to mix. Do not stick to
completely to red meats and animal fats. Not only fish oils, but also flaxseed, corn,
Canola oil and olive oil will allow you to strongly and naturally avoid any tendency towards exaggeration in
the consumption of saturated fats. These should be included daily in the Anabolic Diet.

Supplement marker
Supplement Recommended Recommended daily dosage
Alcohol No
Bee pollen / Royal jelly No
Borage seed oil (or borage) / Oil of
Evening primrose (or primula) Yes 1000 mg

Caffeine Yes A strong cup before training

500 – 1000 mg before and during the between-
Football If
naming
Cocaine No
Coenzyme Q10 If 60 mg
Ephedrine ?
Ginseng No
Herbal anabolic steroid substitutes No
Marijuana No
Medium-chain triglycerides No
Nicotine No
Omega 9 fatty acids Yes 2000 mg EPA
Zinc If 50 – 100 mg

Stay away from this

Many bodybuilders have viewed ginseng, primarily identified as useful in Chinese medicine, as a tonic.
smooth that increases training intensity and recovery capacity, but I have noticed that it is complete
useless mind for the bodybuilder. It also seems to adversely affect testosterone levels in the body and can, by
so much, to hinder the athlete in their training to a certain degree.
Similarly, it has not been proven that bee pollen and royal jelly present any anabolic advantage or
growth. Although they may eventually provide some medical benefits, they are not very useful for training or
for the Anabolic Diet.
It is also important to note that medium-chain triglycerides (MCT) have a poor evaluation for being used.
with the Anabolic Diet. Very few foods actually contain MCT, but you can find many people who
consume large amounts of MCT supplements, most of which are derived from coconut oil. They
they will say, "It's fat, why can't we use it?", but basically MCTs do not go through the total energy pathway that
We are trying to establish with the Anabolic Diet and its use can be very counterproductive.
MCTs can be very useful in a high complex carbohydrate diet due to their sparing effects.
of proteins. But in the Anabolic Diet, the body, instead of using the long-chain fatty acids that make up the
most of the body fat would use the available MCTs. The body ends up skipping the metabolic process
that the Anabolic Diet establishes: burning your own fat and using long-chain fats as the main source of
energy.
Long-chain triglycerides used in the Anabolic Diet have several advantages over MCTs. They have an effect
even greater for saving proteins than MCTs. And along with the decrease in body fat formation, than MCTs.
they also increase the existing amount of broken body fat and largely decrease the levels
general body fat.
A large number of people will be tempted to run to a health food store and buy some.
MCT that will be used in this diet, but don't fall for that. In reality, consuming them would work against in terms of
muscle production and fat splitting.
Likewise, I would not place any trust in the manufacturers of herbal and plant-based products that advertise
that their products contain natural testosterone or have the ability to increase testosterone production
natural and therefore serve as a substitute for anabolic steroids. The fact is that no plant or herb (with
the possible exception of truffles that contain androstenone), contains testosterone or some derivative that the body
could be transformed into useful hormones for growth. The steroids contained in these products are sterols
vegetables, not the type of anabolic steroids that humans can use.
It is also important to note that some of the advertised compounds may have a negative effect.
about the musculature and performance. Beta-sitosterol, one of the most abundant phytoestrogens found in
Alcoholic beverages can actually work against the male athlete.
Nicotine is also used by some athletes with the belief that it will enhance performance. It can enter
in the body from smoking, chewing tobacco or inhaling it (snuff), nicotine gums or nicotine patches.
 Smoking is the most common and least convenient way to consume nicotine. When combined with the most
Of the 2,000 chemical substances in cigarettes, nicotine acts as an irritant and as a cancer-causing agent. It also
It can reduce the lungs' ability to self-cleanse. Lung diseases and cancer can be the
resulting. Cigarettes also increase risks to heart health. Recent research shows a significant
possibility of decreased testosterone levels in men. The addictive nature of nicotine is well
documented.
While less is known about chewing and snuff tobacco, it is still true that it is equally addictive and can
increase the risk of oral and nasopharyngeal cancer. Regarding nicotine gums and patches developed for
help the addicted smoker to quit the habit, they have many less side effects and are, of course, much preferable to
tobacco consumption through other oral sources.
There is, in fact, a kind of positive side to nicotine. Studies in both animals and humans have shown
that nicotine can reduce caloric intake (appetite) and promote weight loss. Quitting smoking can also
lead to weight gain.
But there seems to be little evidence that it gives an advantage to the athlete. Smoking is especially harmful and, in general-
It has a negative effect on athletic performance.75Any bodybuilder who smokes would be wise to give it up. If
It is impossible to quit, other oral forms of the drug would be preferable to smoking. But with the dramatic increase of the
opportunities to contract oral or nasopharyngeal cancer and other potentially harmful chemicals contained in
substitute tobacco products, it would be better to quit the habit completely.
The same happens with the use of recreational drugs. As mentioned earlier, alcohol, marijuana, and the
cocaine has adverse effects on serum testosterone and growth hormone. While one or two beers
A weekend won't harm you, but you should approach its consumption with caution to ensure the best.
result of the Anabolic Diet program.
 CHAPTER 5

SPECIAL MODIFICATIONS
DOING IT YOUR WAY
Too often people think that the solution to a problem has to be complex. They measure the appeal of
A program for how difficult it is to follow. The bigger and harder it is to follow, the better. If they are counting every calorie.
as if it were their last, memorizing tables with point values and studying recipes meticulously, they
They imagine that they will really achieve something. And if they get confused or the diet doesn't work, they blame themselves.
"Simplicity must be avoided at all costs." Many people will see the Anabolic Diet and upon noticing that it does not contain lists
Endless not a section of 50 pages of recipes is imagined to be very easy to make.
They are wrong.
The true measure of a diet is IF IT WORKS, and the Anabolic Diet will work if given the chance.
Of course, it's very simple. After all, it's just that basically humanity's diet developed before the revolution.
of the carbohydrates of the 20th century that made the food packaging industry rich. There are some new fissures.
in what science has recently taught us about how to better ensure health and muscle growth. But, in
In general, everything we have done is adjust the diet we made to live and modify it to take it to the most.
high standards of nutrition and performance.
Despite the scientific principles behind its success, it may be a bit confusing for the average person, the diet itself
it is very easy to carry out. In short, there is not much about it. You have the guidelines for high weekdays
in fat and the weekends high in carbohydrates, the rest is basically the usual for the bodybuilder.
And as if the diet weren't simple enough, there is also a flexibility agreement within it. It is tailor-made.
of the INDIVIDUAL. We know that each person is different, both physically and psychologically. Not everyone can be given
exactly the same diet and expect everyone to respond to it in the same way.
This is why we have encouraged experimenting with the diet in the previous chapters. If used correctly, you
will shape you for the contest better than any diet you have tried before. What I have done is give you the principles
basics of the diet. It depends on you to shape and define the key points of its functioning adapted to your mind and
own and unique physical traits.

In fact, any part of this diet can be modified to suit the individual's needs, as long as
and when remaining in "fat-burning mode." What I suggest is to stick to the diet as outlined in the book.
rigidly for the first 2 months. That time will be needed to learn about the diet and how the body responds.
to her. She might want to adjust her calorie intake sometimes during those two months, but it's important to stick to the
fundamentals for 60 days.
At that moment, you will have gone through the 'metabolic change' to a fat-burning chemistry and feeling comfortable with
the diet. Then personal modifications to the diet can begin. You will start to notice how your body responds.
to different adjustments in the diet. You will also realize that it is fun. As you progress and track
I need evolution through the monitoring of body fat percentages, weight, appearance, and calorie proportions.
Between fats, proteins, and carbohydrates, you will be able to refine the diet to better achieve individual goals.
Below I have included some of the special modifications for the diet that bodybuilders have found.
successful at this point. You could find some others, but this chapter will provide a start in such a way that personally
one can work with the diet to maximize growth.

The peak of carbohydrates during the week

After the carbohydrate load of the weekend, you are going to be really ready to work on Monday and Tuesday.
What happens these days is that a “biphasic” response to the diet is being experienced. Fat is still being burned, but
you are also using all the glycogen that you received over the weekend. You look big, vascularized and you
you are motivated and working hard. You are basically in both 'modes', using the fat-burning metabolism
fats and carbohydrates at the same time.
After being on this diet for a few months, you can try a one-hour carbohydrate load or 'peak'.
of carbohydrates,” based on foods with a high glycemic index. The “carbohydrate peak” should be done in
Wednesday morning and will give an extra boost. You can consume up to 1,000 calories in that hour. After this
you will want to return to the high fat / high protein / low carb diet, but with a small shake of carbohydrates
Carbon can be very productive and necessary. This will bring amino acids into the cell and increase the
anabolic impulse, as long as one returns to the Anabolic Diet, the increase in fat will be avoided.

Short-term weekend load

Some people may complete a weekend carbohydrate loading day and start to feel unwell.
They feel tired, sleepy, and are retaining fluids and softening quickly. If this is the case, come back again.
to the high-fat diet on Sunday. This will turn the diet into a 6-day experience with high fat content and a
day with high carbohydrate content, but if this works for you then it's the way to go.
 Once again, the duration of carbohydrate loading depends on the person. The important thing is to experiment with
the duration of the carbohydrate load on the weekend and learn what works best.
The consumption of foods with a very high glycemic index and less fat, in general, will lead to a shorter and more intense
carbohydrate loading. It is almost certain that they will start to soften and retain water earlier, usually before the
24 hours. Consuming foods with a low glycemic index and more fat will take longer to load. It is possible.
that you want to experience with both approaches to see which works best for you. (see boxes on the following pages).
It is important to document the aspects of the diet and its effects on the body.
coming and even painful, but if you are interested in getting the most out of the training you must graph the
progress and responses to changes in diet. Take notes on yourself, from when you started to soften the load
of carbohydrates from the weekend, what you ate, how many calories, and any other essential information. Leave a trace of yourself
same.
Most athletes in most sports carry notebooks with detailed information about what works.
for them and for those who do not. Carrying your own notebook will give you a record of what you have done and will give you confidence in your decisions.
that you consider about training and diet. You won't be making random decisions. You may review the documentation
after being on the diet for a while and becoming more familiar with it, you will surely want
Make, at least, weekly notes on your results as you progress.

Long-term weekend load

Some people will cheat on this diet, and they will pay for it. Thursday comes and they decide that they are going to start
their carbohydrate loading on Friday. They continue loading on Saturday and Sunday and, guess what? Your body returns
back to the carbohydrate burning metabolism. THREE DAYS IS TOO MUCH. At that moment, you are running
the risk of losing the fat-burning metabolism advantage that this diet provides.
However, the high-fat diet largely forgives. If you are at a birthday party in the middle of the
week and you don't want to be anti-social, you can eat that piece of cake. Likewise, the social or business conditions
You can justify a high carbohydrate meal during the week on some occasions. Don't worry about it.
As long as you return to a high-fat diet, your body will not change its metabolism. After having
I have been on the diet for a while, usually it takes 3 days of continuous carbohydrate consumption to return.
to ancient metabolism.
In fact, the longer one is on the Anabolic Diet, the longer it seems to take to return to a metabolism of
burning of carbohydrates. Over time, it will become so difficult to switch back to burning glucose for the
energy acquisition as it was going through the metabolic change to become a fat burner. It can be
It's difficult to make the metabolic change originally, but after a while, it's also hard to change back.
The Anabolic Diet suppresses the glycolytic pattern that is used when carbohydrates are the primary source of energy.
Maria. At the same time, the lipolytic pattern (the one that burns fat) is activated. The longer the diet is followed,
it would seem that the carbohydrate load required to switch metabolism is greater. Even if you go off the path and you
you are forced to change your diet for a week, usually, you can return to the diet without going through the difficulties of
original metabolic change, if you have become a veteran of the Anabolic Diet.
A bodybuilder who had been on a diet for almost 3 years began to limit the majority of his carbohydrate intake.
drifts to a bowl of ice cream at the end of the day after being on the diet for several months. Several months later, he poured
a closer look at the package of your favorite ice cream and found that you were eating double the carbohydrates than
I thought I was consuming. However, it never returned to the glucose-burning metabolism. It seems that through
from the suppression of the glycolytic enzyme, your body had established a new level of tolerance to carbohydrates.
It's not that we are suggesting doubling carbohydrate intake during the week. This is just to say that the
Anabolic Diet doesn't make you pay very dearly for a mistake. After changing the metabolism with the diet, it usually takes
3 days of carbohydrates to cause serious metabolic damage to their cause.

Varying calories
Bodybuilders have realized that if they do the same training every day, their bodies will eventually
They get used to it and no longer respond. Growth will cease. They will stagnate. It's the same with the Anabolic Diet. If you eat
exactly the same amount of calories every day, eventually you will start to lose the effect of the diet.

Glycemic index by food category

Food Category – GI (%) Pastry (dry pasta)...59 Sweet Corn ................................ 59

Cereal products Rice (Whole Grain) 66 Breakfast Cereals
Bread (white) 69 Rice (White)....................................72 All-Bran 51
Pan (integral) . . . . . . . . . . . . . . . . . . . 72 Whole grain spaghetti . . . . . . . . . . . 42 Cornflakes..................80
Buckwheat .................. 51 Spaghetti (white) . . . . . . . . . . . 50 Muesli
Corn 71 Cake . . . . . . . . . . . . . . . . . . . . . . . 46 Oatmeal (stew) . . . . . . . . . . . . . . . . . . 49
 Ground wheat . . . . . . . . . . . . . . . . . . . 67 Tomato soup 38 Pea (Marrowfat). . . . . . . . . . .47
"Weetabix" ... 75 Fresh legumes Lentejas . . . . . . . . . . . . . . . . . . . . . . . . 29
Cookies - Biscuits Beans Fruits
Digestive Frozen peas.........51 Apples (golden type) . . . . . . . .39
Oat flour . . . . . . . . . . . . . 54 Vegetables (roots) Banana 62
RichTea Beetroot . . . . . . . . . . . . . . . . . . . . . 94 Oranges..........................40
Ryvita 69 Carrots 92 Orange juice . . . . . . . . . . . . . . . . . 46
Of water . . . . . . . . . . . . . . . . . . . . . . . . 63 Parsnip 97 Raisins........64
Sugars Potatoes (instant) . . . . . . . . . . . . 80 Dairy products
Fructose ............. 20 Potatoes (new) . . . . . . . . . . . . . . . . . 70 Ice cream . . . . . . . . . . . . . . . . . . . . . . . . . 36
Glucosa . . . . . . . . . . . . . . . . . . . . . . . 100 Swede Skim milk . . . . . . . . . . . . 32
Maltose....................................105 Sweet potato Milk (whole) ..................................... 34
Sucrose . . . . . . . . . . . . . . . . . . . . . . . . 59 Grains Yogurt
Various Frijoles (enlatados) . . . . . . . . . . . . . 40
Fish fingers . . . . . . . . . . . . . . 39 Beans (white) Note: Data given for a ...
only 25 grams of carbohydrates
Honey 87 Beans (peas) . . . . . . . . . . . . . . . . . 31
good. Source: Jenkins, et al, American
Lucozade 95 Bean . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Journal of Clinical Nutrition 1981. Note:
Bars 'Mars' . . . . . . . . . . . . . . . . . . 68 Soy . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Foods like ice cream have a ba-
Peanut ............ 13 Canned soy . . . . . . . . . . . . . . . 14 the glycemic index, but they also have
a high fat content. Therefore
Potatoes (chips) . . . . . . . . . . . . . . . . . . . 51 Black-eyed pea . . . . . . . . . . 33
its caloric value must be considered
Sausages ............ 28 Chickpea......36 given its possible effect on
the insulin response.

That's why you should try to vary your calories daily. Alternate them. If 3,000 calories a day is your
The goal is to ingest 2,000 calories one day, 3,000 the next day, and 4,000 the following day, then back to 3,000, then
2,000, etc. Count your calories weekly instead of doing it daily. You should be, to some extent, unpredictable.
Don't let your body get used to the same daily caloric intake.
You can also vary the calories during the weekend. A good rule of thumb at the beginning is to increase the
calories no more than 25% of the allowance during the week, but once you've experimented with the diet, you're on your own.
Some people in 'Bulking Phase' can consume more than 10,000 calories a day. They feel that their body...
they say they need to force themselves to increase caloric intake, they do it, and experience a simultaneous increase in their
metabolism.
However, you have to be careful at this point. The body can only extract a specific amount of protein.
for growth, regardless of the effectiveness of the anabolic environment created for it. If you take a bunch of
calories, especially those with a high glycemic index, you may start to accumulate fat very quickly.

Glycemic Index by Percentage Groups

110% 70 Potatoes (white, new) 54 Oat cookies

105 Maltose 70% 51 Name
100 Glucose 69 Ryvita 51 French fries (chips)
100% 69 Bread (white) 51 Peas (frozen)
97 Chervil 68 Bars "Mars" 51 Buckwheat
92 Carrots 67 Crushed wheat 51 All-Bran
90% 66 Rice (brown) 50 Spaghetti
87 Honey 66 Muesli 50%
80 Potatoes (Instant mashed) 64 Raisins 49 Oat stew
80 Corn Flakes 64 Beetroot 48 Potato or Sweet Potato

80% 63 Water crackers 48 Baked Potato (roasted, oven)

79 Fresh beans 62 Banana 46 Orange juice
75 Wheetabix 60% 45 Grapes
72 Swedish 59 Sweet Corn 42 Spaghetti (whole grain)
72 Rice (white) 59 Sacarosa 40 Oranges
72 Pan (integral) 59 Digestive biscuits 40 canned beans
71 Millet 55 Tea Cookies 40%
 39 Apples (Golden type) 32 Skim milk 14 Soybeans (in can)
38 Tomato soup 31 Beans - Beans 13 Peanuts
36 Yogurt 30%
36 Beans 29 Peaches (fresh) Note: Data given for a for-
36 Ice Creams only 25 grams of carbohydrates
29 Lentils
good. Source:Jenkins, et al, American
36 Chickpeas 29 Beans Journal of Clinical Nutrition 1981. Note:
36 white beans 26 Pomelo (grapefruit) Foods like ice cream have a ba-
34 Pears 23 Cherries the glycemic index, but they also have
a high fat content. Therefore
34 Whole Milk 20 Fructose
its caloric value must be considered
33 Black-eyed peas (dried) 20% radiated in addition to its possible effect on
the insulin response.

Extreme variation
Some bodybuilders doing the anabolic diet have tried extreme calorie increases over the weekend and
They have been successful. They reach Saturday and intuitively feel that it's time to shake off the lost metabolism. They will take 12,000.
calories on Saturday, maybe they cut it in half on Sunday, and experience a big insulin spike. They will get a big
anabolic effect, but, because they return again to the high-fat diet on Monday, insulin will decrease before
start to stimulate fat accumulation.
The bodybuilder may end up gaining 10 pounds more or less of sugar and water, but the high-fat diet - low in
carbohydrates will lead you to lose that water weight more quickly as the week goes on. By Friday,
it will have a greater weight at a strategic level, but it will not have been exceeded, and the increase will be with maximum muscle and a
minimum fat.
That is one of the real extra points of this diet. You could gain weight, but you will remain around 10%
body fat if you have followed the diet reasonably. In the old days, there were kids gaining weight until
reaching 300 pounds (135 kg), only to notice that they had also reached between 17% and 20% body fat.
They could feel very good, but by the time it was necessary to get rid of all that fat, they would be back at 200.
pounds (90 kg) for the competition. In the Anabolic Diet, you can stay around 10% body fat, while
What are you still doing for profit.
Surely you don't want to make these huge calorie increases on the weekends very often, but it's something that
it has worked very well for a handful of bodybuilders, and certainly a modification that can be experimented with one
same.

Low protein weekends

After being on the diet for a while, you may start to see the weekends as an experience.
high in carbohydrates - rich in fats, paying less attention to protein. Some bodybuilders who have been on the
diabetes over a long period have found that a weekend diet of around 40 to 45 percent fat,
carbohydrates 50 to 55 percent, and only 10.7 percent of protein can produce excellent results.
Added fats help slow down the release of glucose into the blood, thus preventing sharp rises or falls.
of sugar that can leave you feeling drained or irritable. By using foods with a low glycemic index and increasing
daily fat consumption will enable you to extend the carbohydrate loading time and not 'soften' or 'dilute' you
so fast if this is what you want. Like with proteins, you are getting enough during the week and it is available
enough stock to spend the weekend without problems.

Increasing calories before competing

If you're not sure where you exactly stand in preparing for a competition and you haven't had much
experience in reaching a specific weight within a set time, will not harm you to ensure that you are
between 5 and 6% body fat 3 to 4 weeks before the competition. This way you can increase the calories. You will notice
that you will not gain considerable fat but, by sticking to the diet, you will gain muscle. You can continue to 'tone' then.
If you increase too much, you can lose a little and play with the weight making it swing between 4 and 5 pounds.

Follow that instinctive voice

Bodybuilders may need to drastically reduce their calorie intake if they arrive at a competition with
A lot of weight to lose. 12 weeks before the competition, one should aim to be between 15 and 20 pounds from the show weight.
Unfortunately, there will be moments in a bodybuilder's career when he finds himself with 30 pounds or more of excess weight to
At that moment. He/She will have to reduce calories to achieve the desired weight.
If that's the case, it's doubly important for the bodybuilder to pay attention to what their body is asking to eat. In a
minimum calorie diet, you have to listen to that instinctive voice of the body and do what it says to do. If it says to eat,
COME. At a minimum, consume what the calorie intake indicates, you are trying to manage it, not starve yourself.
 This is another area where a high-fat diet has an advantage over the competition. In a high-carbohydrate diet,
and in a situation of negative calorie consumption where the body needs more calories for its maintenance than
what we are giving them, the carbohydrates that are ingested will be used for energy very quickly. After that, the
the main source of energy will be protein. In a high-carbohydrate diet, many bodybuilders find themselves losing
huge amounts of muscle shortly before a competition due to body incursions to obtain
energy from proteins.
If you are on a high-carbohydrate diet with limited calories, there is a good chance that you will reach the
contest like a hanger. It is not like that with the Anabolic Diet, where there is fat available to burn instead of proteins.
A competitor is forced to reduce their intake to 1,000 calories a day before a competition, but with the diet
high in fats, appears in its best form. He attributes his success to the high-fat diet and its saving properties.
proteins.
You also have a lower chance of breaking down after a competition on a high-fat diet.
You will look so good weeks after a show as you did during the performance. You won't experience the highs.
ups and downs that come with a high-carbohydrate diet and you will be less likely to have to adopt drastic measures in
as the competition approaches.

Aerobics
Many people have a tendency to 'hit hard' on aerobics days before a competition. They will do up to 4 hours.
daily in an effort to reduce fat and offset any weight excess. The problem is that they will be BURNING
BOTH, FAT AND MUSCLE. Fat can go away, but a good amount of muscle mass goes with it.
Doing 25 to 30 minutes of aerobics daily should be enough to burn fat without jeopardizing muscle mass.
muscular. Do your 30 minutes every two days for up to 2 months before the competition. Then start doing 25 to 30
every day. Stop doing them a week before the contest.
It can also be advantageous to stop leg training 2 weeks before a competition. The legs co-
they begin to retain water and the lines appear to the point where the legs look marked by the moment of the
competition. All types of training should be completely cut off three days before the competition to minimize
decrease catabolism and maximize anabolic conditions.

The competition
Once again, we recommend not to try anything unusual right before a competition. Start drinking
distilled water and reduce sodium 24 hours before the preliminary hearing to get rid of intracellular water. Add potassium to the water.
intracellular and calcium to prevent cramps. Control food intake throughout the day.
Even though the body can change in a few hours, there are things that can be done to compensate for the possible
Changes. Natural diuretics can rid the body of excess water. Getting into a jacuzzi for 15 to 20 minutes.
it can also increase vascularization and remove water from the body if it is being retained.

The Anabolic Diet as a control diet

Although the Anabolic Diet should be considered more of a lifestyle than a 'diet' and followed carefully.
to ensure the maximum health and growth benefits, it has also been used as a kind of diet of
"maintenance" by some people. It is not incorporated into their daily lifestyle and they use it strictly as a.
way to keep fat under control when necessary.
If you notice that you have gained between 2.5 and 3 kg with your regular diet, switch to the Anabolic Diet and continue with it.
for 6 to 8 weeks. Once their weight is back under control, they return to their regular diet, only to return to the
Anabolic Diet when your weight increases significantly again.
If your partner or friends who are not bodybuilders lack the discipline or motivation to follow a diet, but they are
looking for a program to keep weight under control as needed, you can suggest the Anabolic Diet. Some
spouses of bodybuilders who resist any diet regimen have noticed that it is very useful when used in
this way.
There will also be times when you will have to travel, and no matter how hard you try, business and social life will co-
piran against you. Life will be so hectic that you won't even be able to stay within the parameters of flexibility that
The Anabolic Diet offers. Those who have found themselves in this situation have reported little to no weight gain.
when they go off the diet. As reported earlier, the Anabolic Diet is a 'natural forgiver' in many
ways.
 CHAPTER 6

FREQUENTLY ASKED QUESTIONS

The Anabolic Diet is meant to be the cause of many controversies in the bodybuilding community. It goes against
Much of what has been said about the wonders of carbohydrates and the dangers of fat.
It is also new, and although founded on principles of nutrition, research, and hard work by a select group of
innovative bodybuilders, it is understandable that people may have concerns and doubts. In this final chapter
I will offer a Q&A forum to put an end to those fears, to provide a better idea of how the diet works and
summarize some of the most important points that have been mentioned before.

Does this diet work with anabolic steroids?

Yes, it works. And you should get better results than if you are only using steroids. Still, we are not going to recommend-
Most bodybuilders will see the Anabolic Diet as an alternative to the use of AAS, and will use it to produce
Naturally, the same effects that have been seen with the use of steroids. This is the reason why the diet was designed in
first instance.

Doesn't the body need glucose for energy and endurance?

The answer is 'yes', but only if you are in the usual metabolism 'glycogen/glucose and pyruvic acid' activated by
a diet that is based on carbohydrates. Once you have made the 'metabolic switch' to the Anabolic Diet
and you are burning dietary and body fat to produce energy, glucose from carbohydrates is not necessary
carbon.
Even though in a high-carbohydrate diet fat is an important source of energy and actually a fuel.
More efficient than carbohydrates or proteins, it shouldn't be too surprising for us to realize that the levels
Energy and resistance are not hindered once it switches to free fatty acid burning metabolism.
as the main source of energy.

Doesn't the brain need carbohydrates to function?

It is common to believe that the brain needs glucose to function, but, as mentioned before, this is a myth. In fact, the
The brain will gladly use ketones to function, and ketones are produced in more than sufficient amounts during
the oxidation of free fatty acids in the Anabolic Diet.
On the other hand, if you are concerned about alertness, performance, and other visible aspects of brain function, you have to
worrying about the elevated levels of serotonin that are linked to high carbohydrate diets.

4. Does eating fat mean I'm going to gain weight?

That is the general thought, but again, it is not even remotely true. The high fat/high protein/low diet
In carbohydrates, it will actually make you slimmer. It increases fat metabolism and decreases accumulation of
fat. In fat burning mode, you will use your own body fat to produce energy.
Insulin is the real culprit here, and insulin plays too important a role in a high diet.
carbohydrates. After a meal high in carbohydrates, glucose floods the bloodstream. The pancreas releases
insulin, and a lot, to process glucose. As much as possible, the extra glucose is stored as glycogen
muscular and hepatic to be converted back to glucose when the body needs to transform it into energy. What does not
can be stored and used in the liver and in the muscle, it will be converted into triglycerides or body fat. If you are eating
a large amount of carbohydrates, you will have plenty of glucose that will be stored in your body.
If you are looking for something or someone to blame for those lumps and rolls you have on you, you should be wiser and
review your carbohydrate consumption before blaming the scapegoat of society, fat.

5. What happens with carcinogens?

Carcinogens are agents that attack the normal cells of the body and through prolonged contact can
to cause these cells to become cancerous. It is believed that one of the sources of carcinogens are substances.
chemical substances that may naturally occur in foods. If consumed in large quantities, they can cause the
development of cancer.
High-fat diets have traditionally been a focus of cancer research. Fat is believed to...
to be involved in colon, breast, and prostate cancer. But research in this area remains very limited.
clear at this moment. In fact, many studies have minimized the importance of fat as a causative source of
cancer, especially in the area of breast cancer.
In reality, many factors have been linked to cancer. Diet, obesity, physical activity, and inheritance; all seem to
play an important role. Total calorie consumption and the lack of available antioxidants have also been implicated.
Although entirely dissuaded from any link between fat and cancer, anti-cancer agents, such as
Antioxidants have been included in our program and will provide protection against any links to cancer.
 6. What happens with high cholesterol and heart diseases?
We pointed out in Chapter 2 that many societies, both present and past, had a low incidence of disease.
cardiovascular data despite following diets rich in fats. It is also true that other factors such as smoking,
Lack of exercise, obesity, and stress are equally important, if not more so, for cholesterol than diet itself.
Nevertheless, we have emphasized the importance of mono and polyunsaturated fats friendly to cholesterol levels.
We have also planned supplements to lower cholesterol and fish oils to be included in the diet, only for
to ensure us.
In general, we have not found any major problems with the increase in cholesterol levels.
follow the diet despite the saturated fats inherent in the amount of red meat consumed. In fact, many people
they have dramatically reduced their cholesterol levels during the definition phase of the diet without the use of supplements.
Yes, of course, there are people who have problems with cholesterol, regardless of the diet they follow. Once again,
a visit to the doctor for a thorough check-up as detailed in Chapter 3 is a necessity before starting the Diet
Anabolic. Monitoring cholesterol levels and making necessary adjustments when needed will also be
important for those who may have some genetic problem with cholesterol.

7. If this diet is so good, why didn't someone come up with it before?

In fact, Dr. Robert Atkins has been promoting a limited form of this diet for some time, although the
The Anabolic Diet is very different in structure and based on more recent research. It has only been in the last decade.
Much of the work has focused on research on 'metabolic change' and the necessary supplements.
A large part of this research is ignored by Atkins and others on the low-carbohydrate diet path. We have
all these researches together for the first time in the design of the Anabolic Diet.
It should also be remembered that dietary fat has been the favorite villain of the medical and food industry.
for many years. There has been a very strong prejudice, if not hysteria, related to it, and many people are very
resistant to presenting to the public the type of information found in 'The Anabolic Diet.'

8. Are there certain fats that should be tried to be included in the diet?
Marine lipids or fats associated with fish are very important. You should consume some of the fats in the diet.
every day, or every two days, coming from fish products. Use salmon oil capsules if you don't like it
fish. Choose saltwater fish instead of freshwater whenever possible and don't be afraid of lobster or
the shrimp. Unless you have a chronic issue, there should be no real problem for cholesterol.
Additionally, try to balance the consumption of saturated fats from meat with some mono and polyunsaturated fats.
whenever possible.

9. Are there certain fats that should be avoided?

As long as marine oils and some polyunsaturated fatty acids are included to control cholesterol, you shouldn't
it has to be too restrictive. One should not eat half a kilo of fat per day, but on the other hand, meat, the hams
burgers and similar items should be consumed. If you notice that you can only consume 4 - 5,000 calories a day during the bulking phase
And if you need extra oils, you might want to use vegetable oils. Take half an ounce a couple of times a day.
salmon oil capsules also increase calories.

10. Margarine or butter?

Here I am not in favor of any. Recent studies have been very critical of the possible effects of margarine.
Butter is a wonderful source of fat, but it is saturated fat. Both have their good and bad sides and do not
I believe that the election is not as important as others make it seem. Everything depends on you.

11. If this is a 'primitive diet,' why do we need to take supplements?

While it is true that this diet is based on the principles of the primitive diet with which man developed, it also
It is based on scientific avant-garde. It is high-tech in its nature. We are manipulating the hormonal environment.
natural body substances to stimulate growth and maximize anabolic effects. We go beyond the primitive diet.
using the latest research to offer a supplement program that brings primitive diet to the 21st century
XXI.

12. What happens to dietary fiber?

Fiber will be very useful during the first months of the diet. Elimination could be either loose or irregular, such as
the body fully transitions to a high-fat diet. Later, this should not be a problem for most
of the people. For those who still have a problem, staying on the natural fiber or opting for a salad
at noon, when he has difficulties.

13. Diuretics?
Fluid retention should not be a big problem during the week when you are in the high fat/low phase.
carbohydrates in the diet. There may be some issues on the weekend when more carbs are being consumed.
of carbon. If it is a problem, you can reduce calories or shorten the carbohydrate load to fix it. If
you have had a chronic problem with fluid retention and you are already being treated with diuretics, you should probably
continue. Otherwise, I would not recommend them due to the modifications that can be made to the diet to ensure
less water retention.

14. Will the anabolic diet negatively affect my skin?

We have noticed that there may be some effect here in the initial stage of the diet. Hormonal levels are being
affected, and we are trying to maximize testosterone production, which can affect the skin.
for a short time, but it will return to normal once you get used to the diet.
If you already have skin problems, you are likely to continue having them with the Anabolic Diet, although in cases of
Bodybuilders who are not so young may notice that a higher fat content in the diet can be useful to combat a dry appearance.
what can arise from the aging process.

15. Do you need to exercise to be on the diet?

This will not be a problem for the training bodybuilder, but if you are offering the diet to a spouse or to a
Friend, you should point out that exercise must be part of everything, just like any other diet. We are looking to put
work together, synergistically, all aspects of a person's diet and lifestyle. One of the advantages of this
The diet is going to help the one following it to retain muscle mass while getting rid of fat. Exercise only increases
this effect.
Exercise also increases the use of free fatty acids and decreases fat accumulation. You are going to lose weight.
You'll lose weight faster and look better if you exercise with the diet. When the positive effects on the system are added.
cardiovascular, general health and the psychological well-being that exercise can bring, it is clear that exercise must
play an important role in the Anabolic Diet.

16. Can my children be on this diet?

I would recommend it in most cases. It's hard for children to take supplements and be so regulated.
how an adult should be on a diet. Also, I am not pleased with the manipulation of hormone levels in the
children. Very complex growth processes are involved. Complex interactions between the thyroid, insulin,
growth hormone, testosterone, and other sex hormones occur in children as they mature. The
Research on the effects of diet on children is scarce and certainly insufficient to justify prescription.
of the Anabolic Diet in this case.
I take the same stance with pregnant women. We are not sure what hormonal manipulation can
to harm the fetus or the mother. It would be better to be very cautious in these cases.

17. Should I avoid alcohol?

Occasional drinking is not a problem here. It is binge drinking that can have an adverse effect. The consumption
alcohol will cause the body to deviate from the metabolic pathways for burning fat that we are trying to use. The
Chronic alcohol consumption also decreases serum testosterone levels and growth hormone levels.

18. Heroin, cocaine, marijuana?

If you are taking this bodybuilding seriously, the best advice is to stay away from drug use.
recreational. Heroin, cocaine, and marijuana negatively affect the hypothalamic-pituitary-gonadal axis.
increasing the endogenous production capacity of testosterone and creating the anabolic environment.

19. What happens when I reach my ideal weight and choose to eat normally again?
The title of this book should probably be 'The Anabolic Lifestyle' instead of 'The Anabolic Diet'.
Although some non-athletes have used the diet as a maintenance tool in the fight against fat, it aims to
to be a way of life. By returning to his previous diet, at any moment, the bodybuilder only jeopardizes the achievements that
he has already done it.

The diet is simple and not as restrictive or painful as most others. Unlike the Atkins Diet, for
example, the possibility of eating certain preferred foods will not be permanently eliminated and it will be possible to do almost what
that you want every weekend. By modifying the diet and finding what works best, the bodybuilder can also continue
in continuous growth and progress over the years. You will also be able to reach your ideal weight and be able to stay
there to keep you on the diet.
All bodybuilders go through periods when they are fed up with everything, of course. Even using the combination
more synergistic of diet, training, and lifestyle, from time to time, when they are up to their goals, they could
to have the temptation to go back to 'the old way'.
If you can avoid it, avoid it. This way you will be avoiding going through all that time and work again.
return to the path of the Anabolic Diet again. The fact is that the Anabolic Diet is the best way through nutrition
to stimulate muscle growth and fat loss for the bodybuilder today. You can try other diets and
you will take up old habits again but, in the end, you will return to the Anabolic Diet.
With her is when the growth is real.
 EXAMPLES OF DIETS TO START
Here are two weekly menus to get started and give an idea of how the Anabolic Diet works. They are more
strictly structured than a regular diet. The first one, a diet of 3,000 calories per day with a rate of 33.9%
proteins, 66.2% fat and 1.3% carbohydrates during the week and a rate of 19.6% proteins, 61% carbohydrates.
20% of fats during the carbohydrate loading of the weekend. The percentages are more pronounced.
of fat and carbohydrates as a way to accelerate the "metabolic change" that must be undergone on the way to
the establishment of a 'fat-burning' metabolism.
The second menu allows 1,500 calories a day and could be used by most people as a way to
increase the benefits of the diet and eliminate weight more efficiently during the 'Cutting Phase' of a preparation
for a competition. It presents protein, carbohydrate, and fat rates similar to the previous one.
By using the information provided in these graphs, diets can be customized at different levels.
of calories. You just need to make sure to limit carbohydrate intake to no more than 30 grams a day during the
week.
Some reminders:
Remember to look for hidden carbohydrates in items like ketchup, dried fruits, barbecue sauce, dressings,
etc. in the foods you consume. Read the labels!
When eggs are mentioned, use the whole egg, yolk, and egg white.
Weigh the food. Grams are important in the caloric distribution of the diet.
Remember that breaded meats, such as fried chicken and fish sticks, are loaded with carbohydrates.
carbon. Make sure to be in the phase of the diet where they can be ingested when they are eaten.
Try to have black coffee, tea, sugar-free soft drinks, and water during the weekdays.
Check the labels to buy breads that have the lowest carbohydrates.
These diets are stricter than diets in general as a way to aid in "metabolic change" and to the
lipolytic properties of the diet. The usual operational parameters of the diet are:
Weekdays: 55-60% fat, 30-35% protein, 5-8% carbohydrates. Weekend carbohydrate load
30-40% fat, 10-15% protein, 45-60% carbohydrates.
Always be careful to check the grams of carbohydrates: the total carbohydrate intake for the day.
During the week, it should generally not be more than 30 grams.
EXAMPLE: 3,000 CALORIE DIET MENU

MONDAY CALORIES
Breakfast
4 Fried eggs / 2 tablespoons of butter 508
4 slices Bacon 140

Snack 1
2 oz (57 gr) Sausage 280
3 oz (85 gr) Cheese sticks 240

Lunch
8 oz (227 gr) Ground meat 704
2 oz (57 gr) American type cheese 220
1 tablespoon Mustard 8

Snack 2
5 Soda Crackers 60
1 oz (28 gr) Spreadable cheese with bacon 80

Dinner
8 oz (227 gr) Grilled meat 510
1 oz (28 gr) fat cheese 110
2 pieces Melba type toasts 32

Snack 3
1 oz (28 gr) Pistachios 164

TOTAL 3.056
TUESDAY CALORIES
Breakfast
5 Hard-boiled eggs 385
6 oz (170 gr) Ham 374

Snack 1
½ cup Ricotta 120

Lunch
8 oz (227 gr) Cecina/Minced meat 320
2 oz (57 gr) Cream cheese 200
1 Breadstick (miss – little stick) 41

Snack 2
6 oz (170 gr) Fat cheese 660

Dinner
8 oz (227 gr) Chicken 538
2 tablespoons Salsa 16
1 piece Corn tortilla 45

Snack 3
1 oz (28 gr) Pistachios 164
2 slices American cheese 220

TOTAL 3.083
WEDNESDAY CALORIES
Breakfast
5 Poached eggs 508
4 oz (114 gr) Canned meat 498

Snack 1
3 slices American cheese 330
2 oz (57 gr) Salami 160

Lunch
6 oz (170 gr) canned chicken 340
2 oz (57 gr) Provolone type cheese 220
2 pieces Melba style toasts 32

Snack 2
1 oz (28 gr) Fresh coconut 100

Dinner
8 oz (227 gr) Ground meat 704
1 slice Bread with 1 tablespoon of butter 170

Snack 3
1 cup Sugar-free gelatin/ 1 tablespoon of whipped cream 16

TOTAL 2.940
THURSDAY CALORIES
Breakfast
6 Scrambled eggs 462
4 Sausages 280
2 oz (57 gr) Fat cheese (type 'colby') 220

Snack 1
1 oz (28 g) Chorizo 100
2 oz (57 gr) Fat cheese (type 'jack') 220

Lunch
4 oz (114 gr) Sausage 560
2 oz (57 gr) Cheese sticks 160

Snack 2
1 Rice cake 50
2 oz (57 gr) Bologna 96

Dinner
6 oz (170 gr) Pork chops - fried 420
1 oz (28 gr) Bread with 1 tablespoon of butter 170
2 oz (57 gr) Fat cheese (type 'jack') 220

Snack 3
1 cup Sugar-free gelatin / 1 tablespoon of whipped cream 16

TOTAL 2.974
FRIDAY CALORIES
Breakfast
1 tortilla 4 eggs, 2 oz. cheese, 2 slices of ham 508

Snack 1
3 oz (85 gr) Mozzarella cheese 270
1 slice Tostada (Melba type) 240

Lunch
8 oz (227 gr) Ground meat 704
4 oz (114 gr) Vegetarian chili 219

Snack 2
½ cup Ricotta 120

Dinner
8 oz (227 gr) Ham 498
1 Hard-boiled egg 77
1 piece Toast with 1 tablespoon of butter 170

Snack 3
1 cup Sugar-free gelatin/ 1 tablespoon of whipped cream 16

TOTAL 2.982
SATURDAY CALORIES
Breakfast
2 Buns with 2 tablespoons of jam 362
1 bowl Cereal with skim milk 190

Snack 1
8 oz (227 gr) Apple Sauce 180
1 Bagel 190

Lunch
Chef's Salad (without egg or cheese) with 'low' dressing
1 704
in fats
2 Rolls 100
1 cup Canned fruit salad 180

Snack 2
1 Banana 105
2 Cookies (type 'crackers') 160

Dinner
3 cups Pasta with seafood sauce 891
1 cup Vainitas 40
1 Green salad with "low-fat" dressing 100

Snack 3
Angel hair cake with 1 cup of strawberries and 1 tablespoon
1 188
of whipped cream

TOTAL 2.986
SUNDAY CALORIES
Breakfast
3 Pancakes without butter and 'light' syrup 314
1 Banana 105

Snack 1
2 oz (57 gr) Cookies (type 'Graham crackers') 480
3 oz (85 gr) Fruit juice 100

Lunch
1½ cup white rice 246
10 oz (284 gr) Spicy canned beans 260
2 pieces Bread with butter 140

Snack 2
5 Bagel with jam (without butter) 221

Dinner
Turkey sandwich (2 slices of bread, 1 oz of turkey, 1
1 200
tablespoon of light mayonnaise, mustard, lettuce
2 cups Nash in syrup 440
1 cup Canned corn 160

Snack 3
1 Angel hair cake 260
1 cup Strawberries with 1 tablespoon of whipped cream 66

TOTAL 2.992
EXAMPLE: 1,500 CALORIE DIET MENU

MONDAY CALORIES
Breakfast
2 Fried eggs / 1 tablespoon of butter 254
2 slices Bacon 70

Snack 1
½ cup Ricotta 120

Lunch
2 oz (57 gr) Summer sausage 200
1 Rice Cake 50

Snack 2
2 Hard-boiled eggs 154

Dinner
4 oz (114 gr) Ground beef 352
2 oz (56 gr) American cheese 220
1 tablespoon Mustard 8
1 slice Pan 70

Snack 3
1 cup Sugar-free gelatin 8

TOTAL 1.506
TUESDAY CALORIES
Breakfast
3 Hard-boiled eggs 231
1 slice Toasted bread with 1 tablespoon of butter 155

Snack 1
2 oz (57 gr) Cheddar Cheese 220

Lunch
8 oz (227 gr) Pastrami 248
1 Breadstick (miss – breadstick) 41

Snack 2
1 cup Sugar-free gelatin 8

Dinner
8 oz (227 gr) Roast Beef 510
1 tablespoon Mustard 8
1 slice Bread 45

Snack 3
1 cup Sugar-free gelatin 8

TOTAL 1.499
WEDNESDAY CALORIES
Breakfast
4 Scrambled eggs with 2 sausages (beef frank) 672

Snack 1
1 oz (28 g) Pistachios 164

Lunch
1 oz (28 gr) Cream Cheese 100
2 pieces Melba-style tostadas 32
3 oz (85 gr) Canned chicken 170

Snack 2
1 oz (28 g) Mozzarella Cheese 90

Dinner
2 oz (57 gr) Ground meat 176
1 slice Pan 70

Snack 3
1 cup Sugar-free gelatin 8

TOTAL 1.492
THURSDAY CALORIES
Breakfast
4 Poached eggs 296
1 slice Bread with 1 tablespoon of butter 170

Snack 1
2 oz (57 gr) Cheese sticks (chains, braids) 160

Lunch
8 oz (227 gr) Chicken 538
2 tablespoons Salsa 12
1 Corn tortilla 45

Snack 2
1 cup Sugar-free gelatin 8

Dinner
4 oz (114 gr) Vegetarian chili 269

Snack 3
1 cup Sugar-free gelatin 8

TOTAL 1.496
FRIDAY CALORIES
Breakfast
2 Fried Eggs 354
2 Sausages (the ones that come in links) 140

Snack 1
1 oz (28 gr) Fresh coconut 100

Lunch
2 oz (57 gr) Polish sausage 190
2 oz (57 gr) Colby cheese (similar to Cheddar) 220

Snack 2
1 oz (28 gr) Pistachios 164

Dinner
2 oz (57 gr) Canned meat (brand SPAM) 170
1 tablespoon Mayonnaise 100
1 slice Pan 70

Snack 3
1 cup Sugar-free gelatin / 1 tablespoon of whipped cream 16

TOTAL 1.524
SATURDAY CALORIES
Breakfast
3 Pancakes without butter and 'light' syrup 314

Snack 1
6 Carrots or Celery 62

Lunch
2 cups Pasta with seafood sauce 594
2 Buns 100

Snack 2
3 cups Popcorn 50

Dinner
Spicy canned beans (specifically mentioned
1 cup 130
Hormel Chili Beans
10 Saltines (crackers) 120

Snack 3
1 Banana 105

TOTAL 1.475
SUNDAY CALORIES
Breakfast
Cereal (like Müesli) with 1 cup of skim milk and
1 bowl 260
1 slice of bread

Snack 1
2 Puffed rice cakes 100

Lunch
Turkey sandwich (2 slices of whole grain bread, 1 oz (28
1 turkey, 1 tablespoon of light mayonnaise, mustard and le- 273
saddle
1 cup Candied yam 220

Snack 2
½ cup Canned fruit 90

Dinner
1 Chef's salad without eggs or cheese, light dressing 242
2 Buns 100

Snack 3
2 pieces Seasonal fruit 200

TOTAL 1.485