knetttergek
Advanced Bodybuilder
- Lid geworden
- 21 okt 2014
- Berichten
- 1.434
- Waardering
- 69
- Lengte
- 1m81
- Massa
- 80kg
- Vetpercentage
- 10%
De titel zegt het al zijn er mensen die zo'n soort dieet hebben geprobeerd? Ben ik wel benieuwd naar.
THE ANABOLIC DIET
Carbs % Fat % Protein % Carbs
Weekdays maximum: 30 55/60 30/35 5/8
Weekends: (36–48 Hour Carb Load) No limit 10/15 45/60
THE DIET
The basic Anabolic Diet is really quite simple. It calls for a dedicated high fat/high protein/ low carb diet from Monday through Friday of the week. During that time, as a rule, you’ll be limited to 30 grams of carbohydrates MAXIMUM per day. We suggest a diet at roughly 55–60 percent fat, 30–35 percent protein and no more than 30 grams of carbohydrates during this 5day phase of the diet.
Then, come Saturday, you perform a big turnaround. You go through a 36–48 hour period very similar to CARBOHYDRATE LOADING. You hit the carbs heavily. You can be very sociable in the dietary sense. Pizza and beer are OK. So is most everything else. Guidelines for the carb loading period of the diet are: 30–40 percent fat, 10–15 percent protein and 45–60 percent carbs, though, as we’ll see below, these levels should be adjusted to match and maximize individual body chemistry and needs.
Basically what we’re doing here is limiting carbs during the week. Then, all of a sudden, the weekend hits and you’re stuffing yourself with them. Insulin levels will rise dramatically. In fact, it’s been shown that the high fat diet, in concert with the carbs, will make the insulin response
even greater than it normally would be.6,7
The first thing your body does in response to this exaggerated carb loading is stuff the muscles with glycogen (muscle glycogen also increases more than you’d find on a high carb diet). At the same time, amino acids are driven into the cell AND AN EVEN GREATER ANABOLIC EFFECT IS EXPERIENCED.
During the weekend you’ll find yourself rather relaxed and blasé because carbs will be forcing a rise in serotonin.
Once you hit that gym on Monday, you’re going to get one of the best pumps of your life, thanks to all that glycogen and water in the muscle cells. During Monday and Tuesday, your system will be working, burning both all that increased glycogen and free fatty acids, and you’ll experience the expected rise in fat burning and muscle growth. Then, Wednesday-Friday, with glycogen limited again, you’ll switch back to a near exclusive fat burning metabolism to maximize your gains.
Needless to say, your body goes through a big transition weekly with this diet. That’s why it’s important to know when to stop on the weekend. If you find that you have an unlimited appetite on the weekend, that’s OK. You’ll kick the insulin into gear that much faster. But you must be careful. You do not want to lay down tremendous amounts of bodyfat.
That’s why you have to be aware of the point at which you begin to feel puffy and bloated. This point will vary greatly from person to person. Some people will feel hardly any response in appetite from the increased insulin. Others, however, will experience wide insulin swings and will find themselves hungry all the time. They can easily take in 10,000 calories a day.
Though we list 36–48 hours as the period during which you should carb load on the weekends, this could be cut back to as low as 24 hours for people like this. The important thing is, experienced bodybuilders can tell when they’ve had enough. They feel puffy and bloated and can even sense the fat coming on. At that point it’s time to stop and go back to restricting the carbohydrates. This point will vary widely from person to person.
Also, keep in mind that the percentages we listed above for fat, protein and carb consumption are optimum numbers. If you’ve never done any real diet planning before, you may have a bit of trouble reaching them at first. If so, don’t worry. By shooting for the 30 gram carbohydrate limitation and a 40% minimum fat level in the diet during the early weeks, you’ll make the “metabolic shift” necessary to the diet.
WHAT TO EAT
During the weekdays, there are plenty of options for high fat/high protein/low carb foods available. Virtually any meat is OK, and you’ll focus on steak, hamburger, pork and other red meats on the diet. But venison, fish (of great importance as we’ll see later), lamb, shrimp, lobster, chicken, turkey, and any other white meat are also OK. So are canned sardines, tuna, shrimp, herring and anchovies.
Almost all kinds of cheeses are fair game as well. Use the full fat and non-skimmed varieties. Keep in mind that cheese spreads, cottage and ricotta cheese are higher in carbohydrates and thus less appealing. Brie, camembert, muenster, gruyere and monterey jack are very low in carbs and good for the diet.
Whole eggs are great. Deviled eggs can be a good snack food to keep in the refrigerator to use. Butter, margarine, and oils (focusing on poly and monounsaturated oils) are fine. Nuts and seeds like walnuts and sunflower seeds are also good. Condiments such as salt, vinegar, oil, and mayonnaise are good Anabolic Diet foods, although we urge you to use oil and vinegar dressing most of the time because most other commercial salad dressings are in the vicinity of 7 percent carbohydrates.
Sugar is going to be a problem for people with a sweet tooth. You can end up craving it, especially during the first 3 weeks of the diet. Look to appease any cravings along this line with low carb drinks and desserts with artificial sweeteners (no sorbitol, fructose, etc.). Diet soft drinks are fine.
You can also put sugar free jello to good use. Topping it with carb-free whipped cream may be just what you’re looking for to gain control. You can eat a ton of it, it has no carbs, and bodybuilders have found it quite successful in ceasing any cravings.
Another big factor here is that, even with cravings, you’re only putting off satisfying them until the weekend. You can eat basically anything then. We’re just partitioning or separating foods here. We’re not saying you can’t have pizza or lasagna. You just have to wait for the weekend. That’s a lot better than other diets where you’re basically stranded on Low-Fat or even Low-Carb Island for the rest of your life.
This can also work for you psychologically. You’re giving yourself a goal. Just get to the weekend and you can have that pizza. You’re giving yourself something to look forward to. It can even be fun. It doesn’t present the kind of depression and boredom you get eating the same thing over and over, week after week, month after month. You don’t have to come up with an elaborate set of recipes to keep yourself sane.
And when you get to the weekend, do what you want! Get satiated on the foods you want. Satisfy those cravings. Some people will go overboard at the beginning of the diet and eat until they’re nearly sick. Most will overdo to some degree, but this is fine. It gets easier as you go.
Once they’ve been on the diet awhile, they won’t have that strong desire for ice cream or lasagna anymore. They’ll eat it but they won’t pig out and, as they start adjusting their diets and dialing them in for maximum muscle growth, they’ll begin to see some real gains and acquire some real knowledge about the way their body works, and how adjustments can be made to achieve their goals.
Bron: M.DiPasquale - The Anabolic Diet
THE ANABOLIC DIET
Carbs % Fat % Protein % Carbs
Weekdays maximum: 30 55/60 30/35 5/8
Weekends: (36–48 Hour Carb Load) No limit 10/15 45/60
THE DIET
The basic Anabolic Diet is really quite simple. It calls for a dedicated high fat/high protein/ low carb diet from Monday through Friday of the week. During that time, as a rule, you’ll be limited to 30 grams of carbohydrates MAXIMUM per day. We suggest a diet at roughly 55–60 percent fat, 30–35 percent protein and no more than 30 grams of carbohydrates during this 5day phase of the diet.
Then, come Saturday, you perform a big turnaround. You go through a 36–48 hour period very similar to CARBOHYDRATE LOADING. You hit the carbs heavily. You can be very sociable in the dietary sense. Pizza and beer are OK. So is most everything else. Guidelines for the carb loading period of the diet are: 30–40 percent fat, 10–15 percent protein and 45–60 percent carbs, though, as we’ll see below, these levels should be adjusted to match and maximize individual body chemistry and needs.
Basically what we’re doing here is limiting carbs during the week. Then, all of a sudden, the weekend hits and you’re stuffing yourself with them. Insulin levels will rise dramatically. In fact, it’s been shown that the high fat diet, in concert with the carbs, will make the insulin response
even greater than it normally would be.6,7
The first thing your body does in response to this exaggerated carb loading is stuff the muscles with glycogen (muscle glycogen also increases more than you’d find on a high carb diet). At the same time, amino acids are driven into the cell AND AN EVEN GREATER ANABOLIC EFFECT IS EXPERIENCED.
During the weekend you’ll find yourself rather relaxed and blasé because carbs will be forcing a rise in serotonin.
Once you hit that gym on Monday, you’re going to get one of the best pumps of your life, thanks to all that glycogen and water in the muscle cells. During Monday and Tuesday, your system will be working, burning both all that increased glycogen and free fatty acids, and you’ll experience the expected rise in fat burning and muscle growth. Then, Wednesday-Friday, with glycogen limited again, you’ll switch back to a near exclusive fat burning metabolism to maximize your gains.
Needless to say, your body goes through a big transition weekly with this diet. That’s why it’s important to know when to stop on the weekend. If you find that you have an unlimited appetite on the weekend, that’s OK. You’ll kick the insulin into gear that much faster. But you must be careful. You do not want to lay down tremendous amounts of bodyfat.
That’s why you have to be aware of the point at which you begin to feel puffy and bloated. This point will vary greatly from person to person. Some people will feel hardly any response in appetite from the increased insulin. Others, however, will experience wide insulin swings and will find themselves hungry all the time. They can easily take in 10,000 calories a day.
Though we list 36–48 hours as the period during which you should carb load on the weekends, this could be cut back to as low as 24 hours for people like this. The important thing is, experienced bodybuilders can tell when they’ve had enough. They feel puffy and bloated and can even sense the fat coming on. At that point it’s time to stop and go back to restricting the carbohydrates. This point will vary widely from person to person.
Also, keep in mind that the percentages we listed above for fat, protein and carb consumption are optimum numbers. If you’ve never done any real diet planning before, you may have a bit of trouble reaching them at first. If so, don’t worry. By shooting for the 30 gram carbohydrate limitation and a 40% minimum fat level in the diet during the early weeks, you’ll make the “metabolic shift” necessary to the diet.
WHAT TO EAT
During the weekdays, there are plenty of options for high fat/high protein/low carb foods available. Virtually any meat is OK, and you’ll focus on steak, hamburger, pork and other red meats on the diet. But venison, fish (of great importance as we’ll see later), lamb, shrimp, lobster, chicken, turkey, and any other white meat are also OK. So are canned sardines, tuna, shrimp, herring and anchovies.
Almost all kinds of cheeses are fair game as well. Use the full fat and non-skimmed varieties. Keep in mind that cheese spreads, cottage and ricotta cheese are higher in carbohydrates and thus less appealing. Brie, camembert, muenster, gruyere and monterey jack are very low in carbs and good for the diet.
Whole eggs are great. Deviled eggs can be a good snack food to keep in the refrigerator to use. Butter, margarine, and oils (focusing on poly and monounsaturated oils) are fine. Nuts and seeds like walnuts and sunflower seeds are also good. Condiments such as salt, vinegar, oil, and mayonnaise are good Anabolic Diet foods, although we urge you to use oil and vinegar dressing most of the time because most other commercial salad dressings are in the vicinity of 7 percent carbohydrates.
Sugar is going to be a problem for people with a sweet tooth. You can end up craving it, especially during the first 3 weeks of the diet. Look to appease any cravings along this line with low carb drinks and desserts with artificial sweeteners (no sorbitol, fructose, etc.). Diet soft drinks are fine.
You can also put sugar free jello to good use. Topping it with carb-free whipped cream may be just what you’re looking for to gain control. You can eat a ton of it, it has no carbs, and bodybuilders have found it quite successful in ceasing any cravings.
Another big factor here is that, even with cravings, you’re only putting off satisfying them until the weekend. You can eat basically anything then. We’re just partitioning or separating foods here. We’re not saying you can’t have pizza or lasagna. You just have to wait for the weekend. That’s a lot better than other diets where you’re basically stranded on Low-Fat or even Low-Carb Island for the rest of your life.
This can also work for you psychologically. You’re giving yourself a goal. Just get to the weekend and you can have that pizza. You’re giving yourself something to look forward to. It can even be fun. It doesn’t present the kind of depression and boredom you get eating the same thing over and over, week after week, month after month. You don’t have to come up with an elaborate set of recipes to keep yourself sane.
And when you get to the weekend, do what you want! Get satiated on the foods you want. Satisfy those cravings. Some people will go overboard at the beginning of the diet and eat until they’re nearly sick. Most will overdo to some degree, but this is fine. It gets easier as you go.
Once they’ve been on the diet awhile, they won’t have that strong desire for ice cream or lasagna anymore. They’ll eat it but they won’t pig out and, as they start adjusting their diets and dialing them in for maximum muscle growth, they’ll begin to see some real gains and acquire some real knowledge about the way their body works, and how adjustments can be made to achieve their goals.
Bron: M.DiPasquale - The Anabolic Diet
