Anabolic Diet Basics
Anabolic Diet Phases
The Bulking Phase
The Cutting Phase
The Maintenance Phase
Macronutrient Manipulation (High Carb/ Low Carb)
Anabolic Diet Meal Plan
While there are many different versions of the anabolic diet, most plans recommend eating six meals per day, spaced evenly throughout the day. Each meal should contain a source of protein, such as lean meat, poultry, fish, or tofu, as well as healthy fats, such as nuts, seeds, avocados, or olive oil. Carbohydrates should be limited to around 30 grams per day, and most of these should come from vegetables. The anabolic diet can be an effective way to build muscle mass, but it is important to speak with a physician before starting any new diet plan.
Sample Meal Plans
- Breakfast: 1 cup oatmeal, 1 banana, 1 cup full fat yogurt.
- Lunch: grilled chicken breast, brown rice, steamed vegetables.
- Snack: protein bar, apple.
- Dinner: pork chop, mashed potatoes, green beans.
- Breakfast: 2 boiled eggs, 1 cup spinach, 1 slice toast.
- Lunch: 4 oz. grilled chicken, 1 cup steamed broccoli.
- Snack: 1/2 cup cottage cheese, 1/2 cup blueberries.
- Dinner: 8 oz. grilled salmon, 2 cups roasted Brussels sprouts.
Benefits and Risks of the Anabolic Diet
The Bottom Line
The anabolic diet has plenty to offer. If you are struggling to build muscle mass, the anabolic diet may help. The diet is also effective for those who are looking to lose fat. However, the anabolic diet is not suitable for everyone, and it is important to speak with a physician before starting any new diet plan.
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