How To Get Started On The Anabolic Diet

Jun 15th, 2007 by Mehdi

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You read the benefits of the Anabolic Diet & want to give it a try. But you don’t know how. This post will get you started on the Anabolic Diet.


1. Four Weeks To Adapt. Your first goal is forcing your body to use fat for energy instead of sugar. It will take you 4 weeks to fully adapt to the Anabolic Diet. Once you have adapted, you can focus on gaining or losing weight.


2. Calories. To know your daily calorie intake, use this formula:

  • Your bodyweight in lbs x 18

At 160lbs I need 2880 kcal a day. To keep it simple I make this 3000 kcal.

Resist the temptation to start with more calories. You’ll be less hungry on the Anabolic Diet. Fat satiates & insulin is controlled. Let your body adapt before tweaking the numbers.


3. Proportions. The Anabolic Diet involves cycling carbohydrate intake. Here’s the split:

  • Monday to Friday: 40% Protein / 60% Fat / No Carbs
  • Saturday & Sunday: 15% Protein / 25% Fat / 60% Carbs

In my case, at 160lbs:

  • Monday to Friday: 1200 kcal Protein / 1800 kcal Fat / No Carbs
  • Saturday & Sunday: 450 kcal Protein / 600 kcal Fat / 1950 kcal Carbs


4. Grams. Next convert your calories to gram.

  • 9 kcal Fat = 1g Fat
  • 4 kcal Protein = 1g Protein
  • 4 kcal Carbs = 1g Carbs

Using the example in point 3:

  • Monday to Friday: 300g Protein / 200g Fat / No Carbs
  • Saturday & Sunday: 110g Protein / 66g Fat / 500g Carbs


5. Meals. Start by eating every 3 hours, this should account for 6 meals a day.

For me, at 160lbs:

  • Monday to Friday: 50g Protein & 30g Fat /meal
  • Saturday & Sunday: 15g Protein, 11g Fat & 90g Carbs / meal

This is a guideline. Keep it simple. What counts is your total calorie intake at the end of the day.

Example: the can of tuna I use has only 40g of protein. No problem, I’ll get 60g of protein with the next meal.

After having done all of the above, you’ll have a diet plan based on the Anabolic Diet. Only thing that’s left is your grocery list. Read 101 foods to eat on the Anabolic Diet. If you need inspiration, check my 3000 calories Anabolic Diet menu


Tired of the way you look? You want to build muscle & lose fat while getting stronger? Click here to download my 52 pages 100% FREE eBook.


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37 Responses to “How To Get Started On The Anabolic Diet”

  1. on 15 Jun 2007 at 9:40 pm1Steve

    I’m intrigued. My first thought is: how to get 5 days worth of protein and fat efficiently through the digestive system without fiber? Oive oil? Flax seed?

  2. on 15 Jun 2007 at 10:01 pm2Mehdi

    Steve,

    Two ways:
    1) Veggies: you need to eat lots of veggies on the Anabolic Diet.
    2) Flax seeds indeed

    You’ll need at least 25g of fiber a day. 2 tablespoons of flax seeds with veggies will do it. Great question btw ;)

  3. on 16 Jun 2007 at 12:09 pm3cembo

    But don’t veggies contain fibrous carbs? Or is it 0 grams of starchy carbs?

  4. on 16 Jun 2007 at 12:27 pm4Mehdi

    Indeed Cembo, veggies contain fiber. But fiber should never be counted because they are indegistible. It’s indeed 0 grams of starchy carbs.

    You should never count the carbs in veggies btw (except for potatoes, tomatoes, carrots,…)

  5. on 16 Jun 2007 at 1:52 pm5ruben

    Very clear Mehdi! I’m curious for the next article!

  6. on 16 Jun 2007 at 2:40 pm6cembo

    ok, thanks for clearing that up. i am also anticipating the next article, because i’m curious as to what the diet consists of. I would imagine that it is a lot easier to find food that contains a lot of carbs and no fat than it is vice versa.

  7. on 16 Jun 2007 at 2:53 pm7Mehdi

    Thanks for commenting Ruben & Cembo.

    The Anabolic Diet is more a change of lifestyle than a diet.

    I know it can be difficult at first to know what to eat. That’s why next Friday’s post will have 101 (yes 101) different foods to choose from on the Anabolic Diet: red meat, white meat, fish, shellfish, cheese, fats, nuts, veggies, fruits, etc..

    You’ll like it ;)

  8. on 16 Jun 2007 at 3:14 pm8cembo

    Sweet! Can’t wait! I’m currently on a traditional high carb low fat diet, am careful about what i eat, but gotta admit it is not easy to vary the diet, so it mainly consists of tuna + wholewheat pasta. :)

  9. on 16 Jun 2007 at 3:20 pm9Mehdi

    I like tuna with wholeweat pasta too Cembo. It’s part of my weekend carb up actually.

    You should try the Anabolic Diet for 2 months & then compare how you feel compared to a high carb diet. Only way to know if it’s for you or not.

  10. on 22 Jun 2007 at 1:09 pm10eddie

    Very interesting indeed. But as i am working a lot and have not alot of time to prepare food would there be anyway i could adopt this on a buget? As you know meat isnt cheep. Is there any point in adopting as much as possible or is it all or nothing.

  11. on 22 Jun 2007 at 7:09 pm11Mehdi

    Eddie,

    Take a look at this post: 101 Foods To Eat on The Anabolic Diet

    In my experience, the food budget on the anabolic diet is the same as on a normal diet. You’re eating fatty meats (which is always cheaper than lean meat), olive oil, eggs, … And you’re not consuming carbs in the week.

    Preparing the food will take more time. What I do is preparing my food for the whole day in the morning: while preparing breakfast, I make the food for the rest of my day. This takes about 45 mins. I’ll post about how I do this in the future.

  12. on 28 Jun 2007 at 5:07 pm12eddie

    Im goin on holiday l8 august and have put on 10lbs since starting training. Most ov which is just fat. I really need to loose it, should i stay of the diet untill i come back? should i start doing cardio on of days from the gym? Will the begginer guide for training you posted be enough to burn all those Calories , and wont of days just put fat on because your not brning it off?

  13. on 28 Jun 2007 at 9:00 pm13Mehdi

    Eddie,

    10lbs in 6 weeks is very doable. I wouldn’t really advise you to start with the Anabolic Diet if it’s your first time. It takes 3-4 weeks to adapt before you can start cutting.

    Losing the 10lbs:
    -Eat quality food, drop your calories
    -Do the beginner strength training program
    -Cardio on of days is good
    -Weigh yourself every week if you don’t lose weight, drop the calories a little. As long as you’re losing weight, keep eating the same amounts

  14. on 17 Jul 2007 at 5:28 am14Rod

    Mehdi,

    I have read that calories should be set based on lean body mass. In your example you use total bodyweight. Which one is best for fat loss? Also whould it be best to gradually work my way down to no carbs over a period of time or should I just jump into the program?

  15. on 17 Jul 2007 at 9:17 am15Mehdi

    Rod,

    The method for fat loss is described here: Bulking & Cutting on the Anabolic Diet

    Your first goal when getting started on the Anabolic Diet, is forcing your body to use fat for energy vs. sugar. That’s why your bodyweight is used to calculate daily calories. Once you have adapted to the diet, you can start bulking or cutting.

    I’d jump into the program. If you’re currently on a high carb diet, the first week can be hard. Just persist, the first week is the hardest.

    Good luck Rod.

  16. on 21 Jul 2007 at 8:00 am16joevonarb

    would a whey isolate like isopuse or syntrax nectar something that is zero carb but loaded with protien and then mix some whipping cream in to add some fat to it

  17. on 21 Jul 2007 at 8:55 am17Mehdi

    Sure it would be perfect.

    Check post workout nutrition on the Anabolic Diet for more info.

  18. on 01 Aug 2007 at 3:05 am18Jak

    Thanks for all the info. I have been doing the Induction phase of Atkins to lose body fat for 3 weeks; it is very similar to the monday-friday part of the anabolic diet. But Atkins does not have any breaks for carb loading. I wonder how the carb loading on the weekends affects the body? I do not exercise strenuously, I only go for long walks and do some very light weight lifting; would a person like myself lose fat faster by not doing the weekend carb loading? Thanks!

  19. on 01 Aug 2007 at 9:26 am19Mehdi

    Jak,
    Atkins is different from the Anabolic Diet. Main difference is the weekend carb loading. Another difference is that on the Anabolic Diet you can get 30g carbs a day.

    Atkins you’re in “ketosis”. Anabolic Diet not. Huge difference. Imo, Atkins is unhealthy because of the ketosis. You don’t want to be in ketosis. To simplify things, in ketosis you’re in a muscle burning state. Which you don’t want.

    The questions you need to ask: is the weight you’re losing on the Atkins Diet fat or water & muscles?

    The Anabolic Diet is great for burning fat. It forces your body to use fat for energy.

  20. on 17 Sep 2007 at 11:31 pm20Krahtos

    Hey just wanted to ask a few questions on the diet.
    What happens if you take very little carbs per day say 10 to 15 g a day in 12 days start up phase. Would that threaten muscle? im concerned since it sounds close to atkings.
    Also, i am looking kinda flat( been on it for about 8 days) like if my muscles where shrinking, is this ok?Wil it go away after the carbup?
    Thanks for all help

  21. on 18 Sep 2007 at 7:40 am21Mehdi

    If you eat carbs Krahtos, you’re body will convert to using carbs for energy. The point on the Anabolic Diet is forcing your body to use fat. You’re forcing it by not eating carbs: body is forced to use fat.

    Flat is normal. It’s because you’re losing water & the carb stores in your muscles get depleted. Don’t worry about it. Your first carb up is near, you’ll have the opposite effect by then. After a several weeks on the Anabolic Diet the flattening out will be less pronounced: your body adapts.

    Continue the good work, you seem to do fine!

  22. on 22 Sep 2007 at 1:05 am22Krahtos

    thanx for the reply, but i have a few more questions. I started the diet on tuesday 11 sept. Today is friday 21 and tomorrow saturday should be my first carb up. I was wondering if i should carb up starting saturday or if i should wait to do so on sunday since i would have had 11 days without carbs? Also, do you think is best to carb up 2 days or 1 (this will be my very first carbup)

    Thanks in advance for all help

  23. on 22 Sep 2007 at 8:36 am23Mehdi

    DiPasquale’s original book, and me too on this blog, advocate doing a 5 days no carbs followed by 2 days carbup the first time. I know T-nation talks about 12 days no carbs, but I don’t know where the idea comes from.

    Keep it simple for now. Do your carbup this weekend. Then 5 days off carbs, 2 days carbup. Your main goal is to force your body to use fat for energy. When you’re body has adapted you can start tweaking things.

  24. on 22 Sep 2007 at 4:21 pm24Krahtos

    Sounds good man. Thanks a lot for the help

  25. on 22 Sep 2007 at 5:59 pm25Mehdi

    You’re welcome. Feel free to keep a log in the forum. Easier to give you tips Krahtos.

  26. on 25 Oct 2007 at 7:01 pm26krahtos

    Thanks a lot for answering my questions, i really appreciate your help I would like to hear your opinion on this one. i been on the diet now for approx 8 weeks and im gonna start cutting now. What i want to know is if i should cut calories in general and keep ratios the same or if i should only cut calories from fat? The reason i ask i s cause Dipasquale recommends cutting dietary fat and keep protein the same or even increase it a little because some will be oxidizing for energy. What’s your opinion on this? Thanks

  27. on 26 Oct 2007 at 10:17 am27Mehdi

    You need fat for energy. I have DiPasquale’s book, he never mentions cutting the fat down. He recommend cutting calories. Keep ratio’s the same & cut calories.

  28. on 13 Nov 2007 at 9:47 pm28bluebullet

    Mehdi,

    Great site! So far I found a wealth of info. I just started AD and a little confused on something you posted. You posted:

    “Saturday & Sunday: 15% Protein / 25% Fat / 60% Carbs”

    I thought in the book, you can pizza if you wanted…basically whatever you wanted, no matter how much fat or protein during the carb loading phase. So, during the weekend, are you supposed to limit your fat intake like the way you have it of 25% fat? Or does it not matter, until you smooth out (done carb loading)?

    Thanks in advance!

  29. on 14 Nov 2007 at 3:50 am29wayne

    Mehdi,
    Great site! I am a little bit lost. First, you said no carbs, but the book I have said 30g carbs or less during the week. Also, someone on here and on T-Nation said the startup week is 12 days, while the book and yourself said normal 5 days low/no carb to 2 day carb load even during the startup period..can you explain how it should be done??

  30. on 14 Nov 2007 at 10:53 am30Mehdi

    Bluebullet. You can eat pizza in the weekend, you can eat junk food. And I advise you to do it. You’ll see that going low carb for a week, will get make you have a “coma couch” in the weekend. You’ll quickly learn to keep it clean in the weekend.

    Wayne. It’s 30g/day indeed. I always write no carbs because some people will interprete 30g a day by having a serving of oats at breakfast. The 30g carbs should be “indirect”, coming from eggs/berries/veggies/etc. I also don’t understand where the 12days no carbs come from. I never read it in the book. I know people on t-nation advise it, but I don’t know where they have this from. I always did 5 days & it works. That’s what DiPasquale advises too.

  31. on 14 Nov 2007 at 5:29 pm31wayne

    Thanks Mehdi! I’m on Day 3 of the startup phase. I don’t think I could’ve last till Day 12 for my first Carb Load!

  32. on 06 Jan 2008 at 9:05 pm32Alejandro

    I have a question

    what i should eat when when you say 60% or 25% fat food ??

    what is that ??? can you give some examples ?? i always try to avoid fat food

  33. on 07 Jan 2008 at 3:21 pm33Mehdi

    @Alejandro
    It means 60% (or 25%) of your calories should come off fat: fat from meat, olive oil, fat from cheese, etc. Take a look at this list for ideas.

  34. on 06 Mar 2008 at 2:15 pm34hann_king

    hey, great article! I have a question though, I’m at 150 lbs, and according to the calculations stated, I should have an intake of approx. 250 g protein and 170 g fat. The fat I can manage, but the protein? Isn’t 250 g a little too much? thanks in advance

  35. on 10 Mar 2008 at 1:41 pm35Dan

    Hi Guys I’m new to all this, I’ve been doing a low carb diet for about 9 months but without following any programme. have managed to drop from 21st to 14st9lb. I’m getting into the AD from following the advice on this site, haven’t yet bought the book. Is there much im missing without the book?? also can I carry on taking Creatine Capsules on the Low carb (AD) as i’m unsure if there are carbs in the capsules or not.
    Cheers

  36. on 10 Mar 2008 at 1:42 pm36Dan

    Further to my last reply, I lost the weight gradually over 3.5 years but only been on low carbs for 9 months. Incase anyone thought I’d gone extreme.

  37. on 09 Apr 2008 at 7:47 am37hemram4u

    Hi there, I read almost all the articles on this diet, however I am kind of stuck on the following question. You say
    * Monday to Friday: 40% Protein / 60% Fat / No Carbs
    * Saturday & Sunday: 15% Protein / 25% Fat / 60% Carbs
    But out 60% Fat / 25% Fat, how much should come from saturated vs non-saturated fats? I mean what %. Thanks for help!!

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