Aug 23 / admin

The Anabolic Diet for Dummies

Sample Meal Plans

-1500 Calorie Meal Plan

Low Carb Day

Breakfast: omelet (3 eggs, 1 strip bacon, 1/4 cup of shredded cheese) — 375 calories, 0 carbs, 27g of protein, 27g of fat

Morning Snack: String Cheese, 1 stick — 80 calories, 1g carbs, 8g protein, 5g fat

Lunch: ground beef, 6oz — 435 calories, 0g carbs, 30g protein, 35g fat

Afternoon Snack: peanuts, 1oz without shells (supplement almonds if allergic) — 160 calories, 5g carbs, 7g protein, 14g fat

Dinner: chicken salad (2 cup lettuce, 1 tomato, 2tbsp full-fat ranch dressing, 8oz grilled chicken breast) — 440 calories, 6g carbs, 56g protein, 18g fat

Evening Snack: sugar-free jello — 10 calories, 0g carbs, 2g protein, 0g fat

Daily Totals: 1498 calories, 16g carbs, 129g protein, 99g fat

High-Carb Day

Breakfast: omelet (2 egg, 1/4 cup shredded cheese), plain oatmeal — 470 calories, 31g carbs, 29g protein, 26g fat

Morning Snack: apple — 95 calories, 25g carbs, 1g protein, 0g fat

Lunch: pasta (1 cup dry) — 266 calories, 53g carbs, 0g protein, 1g fat

Afternoon Snack: strawberries (1 cup) — 70 calories, 20g carbs, 1g protein, 0g fat

Dinner: chicken salad (2 cup lettuce, 1 tomato, 2tbsp full-fat ranch dressing, 8oz grilled chicken breast) — 440 calories, 6g carbs, 56g protein, 18g fat

Evening Snack: Graham Crackers (4 full sheets) — 260 calories, 48g carbs, 4g protein, 6g fat

Daily Totals: 1575 calories, 179g carbs, 89g protein, 51g fat

Closing Comments

So there you have it, the anabolic diet in a nutshell. Keep in mind that these sample meal plans are designed for someone trying to lose weight/cut, NOT someone hoping to build muscle. For building muscle you should instead use the same principles of under 30g carbs per day but instead shoot for 3000-4000 calories. Then add in high-intensity weight training and you have a recipe for HUGE growth.

If you are trying to lose weight and thinking of giving this diet a go, PLEASE do not starve yourself. Even small women shouldn’t go much lower than 1500 calories per day. As a general guide line you should be losing 1.5-2 pounds per week to ensure that the weight being lost is coming from fat and not muscle. People who have a high body fat may be able to get away with losing a bit more than this per week, but it is generally better to lose weight gradually than suddenly.

As with any diet, the anabolic diet is not magic. Stick with it and follow the guidelines and you WILL reach your goals; abandon it after a month and you will be no better of than when you started. If you guys have ANY questions at all, feel free to comment and I will be happy to respond. Good Luck!

Sphere: Related Content