The Complete Anabolic Diet to Build Muscle- 2019

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What is the anabolic diet?

Are you tired of using tons of diet yet failed to burn fat? Well, the worst feeling is when you follow a proper diet, yet there is no change in your physique. No food can guarantee you to be a true fat burner, but there are few diets they work like magic. Everybody is telling you the same thing from medical experts to your best gym buddy that fat is bad. Carbohydrates are good, but the fact is that too much consumption of carbohydrates may lead to stress and tension, mentally as well as physically.

If you are tired of using too many carbohydrates in your diet and going through physical stress, then the anabolic diet is your cure. Anabolic diet is a blessing in disguise for you.

The anabolic diet is a low carbohydrate diet. For few days you consume low carbs and other days you consume high carbs. The anabolic diet will change your body into a machine that burns fat quickly. The anabolic diet was purposed by Dr.  Mauro Di Pasquale, who is a respected member of the sports community from last 25 years and also one of the best athletes from the past 20 years. The anabolic diet consists of high fat/high protein/low carbohydrates.

Getting started with the anabolic diet

Before getting started with any diet or supplements. First, take yourself to a certified doctor or physician for a complete physical examination. No matter how fit you are, a physical examination is a must for getting started with a high-fat diet. Because the anabolic diet is a high-fat diet And high fat can increase the level of cholesterol in the body. Regardless, a complete physical examination from your physician is needed. On the off chance that you do have cholesterol.

Before getting started with the anabolic diet, Take measurements of your body parts such as biceps, triceps, shoulders, and that you can observe change after taking the anabolic diet.

The basic of the anabolic diet is quite simple. Let us divide this diet into two phases.

  1. Weekdays-Monday to Friday (Bodyworks regularly)
  2. Weekends– Saturday and Sunday(Mostly body is in rest state)

The Anabolic Diet Chart

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In the weekday’s phase of dieting, we will limit our daily carbs intake to specific grams that should not be more than 30 grams a day. In this phase, you can have high-fat food; your limit of fat should be between 55-60 %. During this cycle of diting, your consumption of protein should be between 30-35 %.

While during weekends, you can have as much as carbs because that phase is a rest phase for your body.

How does the anabolic diet works?

Now we know what should be the exact amount of nutrition your body required during both phases. So let us all understand how this diet works — the science behind the anabolic diet.

What we are doing in the anabolic diet is limiting carbs during weekdays. From Monday to Friday, we limit our body at 30 grams carbs a day and consuming high-fat food.

Now the weekend has arrived, and it is Saturday, and you are going to consume carbs heavily during this period. What happens here, your body doesn’t know how to respond in such a situation of rising in carbs level suddenly.  Due to this, the insulin level rises heavily in your body. And carbs will load in your muscle, and a huge amount of amino acid drive into cells. And this is called as a greater anabolic effect.

In your next session of workout, you will feel the best pump of your lifetime by this diet.

Benefits of the anabolic diet

  • Expanding Lean Body Mass Without Steroids.
  • Burning Fat Instead Of Glucose Promotes Lipolysis (Fat Loss)
  • increase the level of Energy for regular work.
  • Increase the insulin level of body
  • High amount of amino acid is served to cells.
  • You are having your body Shaped for Year-Round Instead Of Peaking once or twice.
  • Increase The Effects Of Endogenous Anabolic Hormones in the body.
  • Having low carbohydrates, you can avoid so many problems because of high carbs.
  • Body fat is equally distributed in different parts of muscles.
  • There is no fixed time for eating you can eat whenever you want.
  • It is easy to follow and stay on this diet.
  • You can have pizzas and burgers on the weekend, so there is a significant relief.

Phases of the anabolic diet

The anabolic diet has been divided into three phases as below

  1. The startup or maintenance phase
  2. Bulk phase
  3. Cutting phase

The startup or maintenance phase

This is the beginning of your anabolic diet, so it is an essential part. Like in other diets you would feel bloated and leading to bad metabolism, But in an anabolic, you will not have these problems. In this phase, you must hit your calories level high. As per anabolic diet, your calorie intake should be 18 times to your body weight. Suppose your weight is 160 pound then you must consume 160*18= 2880 Calories.

Bulk Phase of the anabolic diet

Bulk phase or a mass phase, every bodybuilder is known to this term of bulk phase. We will target our body weight in this phase by following the induction phase or startup phase. The target of this phase is to achieve a 15 % higher weight than your current weight.

Cutting phase

At last, this is the most crucial part of your anabolic diet. In this phase, we will target our goal of achieving perfect body fat and lean muscle. In the cutting phase, we will cut around 1000 calories from the startup phase. Suppose you were consuming 3000 calories a day in a maintenance phase then it will reduce to 2000 calories in cutting phase. While decreasing calories intake, it is suggested that body fat should not be greater than 10 %.

Sample meal plan for the anabolic diet

Calories: 2300

Fats: 60–65 percent

Protein: 30–35 percent

Carbohydrates: 5–10 percent


  • 3 whole eggs
  • 1 oz. cheddar cheese
  • 1 tbsp. oil
  • 2 links turkey sausage, cooked

Whisk the eggs and cheese. Cook in 1 tablespoon of oil and serve with sausage links.

Nutrition: 511 calories, 43.5 g fat, 28.7 g protein, 1.4 g carbs


  • 6 oz. 1% cottage cheese
  • 1 tbsp. almond butter
  • 1 tbsp. flaxseed meal
  • 1 tbsp. oil

Serve cottage cheese with almond butter, flaxseed meal, and oil mixed in.

Nutrition: 410 calories, 28.4 g fat, 28.3 g protein, 11.5 g carbs


  • 4 oz. cooked chicken breast
  • 1 hard-boiled egg
  • 2 cups romaine lettuce
  • 2 tbsp. oil
  • 1 tbsp. vinegar

Serve chicken breast and egg over lettuce. Toss with oil and vinegar.

Nutrition: 508 calories, 35.8 g fat, 42.5 g protein, 3.8 g carbs


  • 4 oz. ground beef
  • 1 oz. cheddar cheese
  • 2 tbsp. peanut butter

Cook the ground beef with the cheese. Serve with peanut butter as a side.

Nutrition: 513 calories, 32.6 g fat, 49.5 g protein, 6.7 g carbs


  • 4 oz. cooked chicken breast
  • 2 cups romaine lettuce
  • 1 tbsp. flaxseed meal
  • 1 tbsp. oil
  • 1/2 tbsp. vinegar

Whisk the flaxseed meal, oil, and vinegar. Toss with lettuce and serve with chicken breast.

Nutrition: 352 calories, 20.4 g fat, 38.5 g protein, 5.4 g carbs


The anabolic diet is great for all those who live a regular life and can survive on low carbs. This diet is not recommended to those who are athletes and require a high amount of carbs in their meals.














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