As long as you plan to build muscle and lose fat, you need to remain in an anabolic state, which means you’ll need the proper anabolic diet meal plan.
In short, an anabolic diet meal plan is a low-carb diet that focuses on alternating between low and high carb days. This diet is created to help bodybuilders gain a huge amount of muscle mass, with very little fat. It is called an “anabolic diet” because it helps induce anabolism – the state of growing muscle mass.
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Still, one of the most important things that help you achieve your bodybuilding goals is your diet. You need a proper diet to achieve your goals. This anabolic diet can greatly help you achieve your goals.
How Anabolic Diet Works?
This diet was developed by a powerlifter DiPasquale claiming that alternating carbs will encourage the body to burn more fat as fuel. This will allow you to retain as much muscle mass as possible. When dieting, you should pay attention to the calories you consume and the three key macronutrients:
A diet can raise concerns among athletes and bodybuilders because, in an attempt to cut fat and weight, they may not be able to hold onto their muscle gains. But an anabolic diet is not actually super restrictive in calorie count.
Your body needs the calories in order to keep hold of your lean muscle gains. Being in a lot of calorie deficit, you could start losing lean muscle mass. The aim of an anabolic diet is to help you eat normal amounts of calories, achieving a low body fat percentage.
The Phases of Anabolic Diet Meal Plan
You need to carry out the anabolic diet in three phases. There is a method behind each purpose such as:
- Weight Loss
Maintenance and Induction Phase
The maintenance phase is the first step, it is the “induction” phase as it is designed to ease you into the anabolic diet meal plan. I recommend you follow this phase for one to four weeks. You need to have a calorie intake of 18 times your body weight in pounds. That’s like getting your body familiarized with the low carb intake at the start of an anabolic diet.
Gaining or Bulking
After this induction phase, your anabolic diet goes into a bulk phase. It helps your body gain muscle and weight. There is not a strict window to complete the bulk phase as there is in the induction phase. Usually, you should stay in this type of anabolic diet (bulking phase) for as long as you achieve your weight goal. How much should you aim to gain? According to DiPasquale (the author of this diet), your ideal body weight is in pounds and add on 15%. Be sure you’re doing it correctly because remember that you’re heading into the cutting phase of your anabolic diet meal plan shortly after.
Weight Loss or Cutting
This is basically a low carb weight loss plan. During this period, you should cut about 500 to 1,000 calories from the maintenance phase (calories). Similar to the bulking phase of your anabolic diet, the cutting phase can last until you achieve your body fat percentage goal. Lots of people aim for less than 10%.
How To Do An Anabolic Diet?!
Keep in mind that while the calorie intake levels can be pretty different across each anabolic diet phase, the macronutrient properties don’t really change too much (if anything at all!). This only means that you should properly eat clean and quality food, at all times. What mostly changes is how much exactly you eat through each anabolic diet meal plan phase.
This plan involves low-carb on weekdays and high carb on the weekends. Since you alternate between the two, the body can both burn fat and maintain muscles. As it burns predominantly carbs for fuel, the high carb days will refuel your body with the energy you lose during exercise.
So, during weekdays, you focus on limiting your calorie intake. Have a maximum of 30 grams a day. Instead, your calories are added up mostly from fat and protein. That’s how it should look ideally:
- 60 to 65% fat
- 30 to 35% protein
- 5 to 10% carbohydrates
While you’re in the same anabolic diet phase, the calories don’t change. But the macros change during the weekends. That is the ratio you should follow for weekdays, but the weekend’s ratio is very different. It involves high carbs to replenish carbs that are stored in the body. So it breakdowns like this:
- 60 to 80% carbs
- 10 to 20% fat
- 10 to 20% protein
Anabolic Diet Risks
Similar to any type of diet (that’s why it’s a diet in the first place, you can’t follow it for long periods), the anabolic diet should only be followed for a limited amount of time. While gaining muscle mass and cutting fat is a long term strategy, do not aim to reach your goals all at once during the same plan. This anabolic diet plan can be very helpful in lowering fat stores and increasing lean body tissue, but it doesn’t mean that it’s all healthy. The main problem – this diet lacks fiber and micronutrients. It contains little fruit, vegetable, and legume intake. So, it’s not very healthy.
In addition to that, this diet could lead to insufficient insulin function. That’s why you shouldn’t remain on this diet for too long.
High Fat Diet
As you can see, this anabolic diet plan involves quite a high amount of fat. The saturated fat can positively regulate testosterone and androgen, leading to great results. Or, you could source them directly from anabolic steroids that will surely help boost your bodybuilding goals.
Anyway, during weekdays, DiPasquale recommends a high intake of:
- Fatty cuts of red meat
- Whole eggs
- Nut spreads
- Full fat dairy products like cheese, cream, and butter
During such a diet, most tend to have 3 meals and 2 stacks during the day.
In the end, there are lots of anabolic foods available. The anabolic diet can be beneficial when it comes to achieving huge fitness gains. Yet, remember that if you aim to lose weight only (cutting cycle), this diet plan may not be the best option. Also, it’s not very good to stay on it for too long. Nonetheless, following this anabolic diet plan can greatly help you achieve your goals.
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