The Anabolic Diet For Women
Sep 5th, 2007 by Mehdi
Katya’s comment in reply to 10 More Quick & Easy Anabolic Diet Recipes:
“How would the Anabolic Diet be adapted for females or smaller people? At 54kg I could not even begin to fathom eating 140g fat a day! I’m also not looking to be bulky. Just lean and cut.”
Men vs. Women. Never eat or train differently because you’re a woman. Strength training for women is identical to strength training for men. The Anabolic Diet works with women just as with men.
Fat Doesn’t Make You Fat. Excess calories do. Lose the fat myths. At 54kg bodyweight 140g of fat seems a lot because you’ve never been on a High Protein/High Fat/Low Carb diet before.
You’re not eating carbs for at least 5 consecutive days on the Anabolic Diet. You force your body to use fat for energy. Don’t eat fat & you’ll have no energy. You’ll crash.
Bulky. The only way to get bulky is to eat more calories than you expend. Again, excess calories make you gain weight. Not your fat intake.
You want to be “lean & cut”. Cut your calorie intake until you have achieved your goal. Check out how to bulk & cut on the Anabolic Diet. Keep in mind it’s very easy to lose body fat on the Anabolic Diet.
Meat. Women are more conditioned to dieting than men. The fear of getting fat might be more present. Leading to a tendency to avoid fatty meats.
Poultry is good for a change. But the bulk of your protein intake should come from fatty, red meats. You need the saturated fat. Don’t make that common error of eating low fat meats. It doesn’t work on the Anabolic Diet.
Carbs Cravings. First week is the hardest. Afterwards it’s easy. If you crave carbs: think about the weekend. You’ll get all carbs you need on Saturday & Sunday. Think of it as a reward of your persistence.
More Info. Here’s more information on the Anabolic Diet for women:
- The Anabolic Diet: It’s a Lifestyle by Jen Heath.
- The Metabolic Diet Dr. DiPasquale’s book with has all the research.
- MetabolicDiet.com The official Anabolic Diet website.
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.
Articles You Might Also Like:
Subscribe with RSS
1 gm of fat contains approx 9 calories, so 140 Gm of fat means 1260 calories which is pretty high , I guess it should be half for women
Harsh. Let’s say a maintenance intake of calories for a woman on the Anabolic Diet of 18x her bodyweight in lbs. Equals 2200 calories. 55-60% of that should come from fat. That’s 140g. Katya’s calculation are correct.
This makes me wonder: can you go on the AD and not train at all? Will there still be a weight loss effect? I’m asking because it would be handy in the kitchen if a non-training partner could join the eating habit.
Fluke,
That’s what the main difference between the Anabolic Diet & the Metabolic Diet. The Anabolic Diet is aimed at people who work out. The Metabolic Diet is aimed at the general people who don’t lift weights.
If you don’t train, it will work. But of course you’ll have more body fat than if you’d train. And less muscle mass. The advantages are still there, but much comes from the combo food + training.
For weight loss: eat less calories than you expend. You can gain weight or lose weight on the Anabolic Diet. What your results are depends on the amound of food you consume & the amount of physical activity you’re getting.
I’m definitely gonna start the Anabolic diet with my training. I am in between routines. My new routine is from Jen Heath’s article on low carb training:
Monday-heavy legs and delts
Tuesday-heavy back and bis
Wed-heavy chest and triceps
Thurs-opt. 30 min cardio
Friday-light weight, high rep workout full body
Sat-opt. cardio
Sun-off
I was going to do 60%f/35%p/5% carbs all week then do the carb loading on sat-sun….will this be effective? Because there’s another routine where you have your heaviest and most intense routine on Friday before the carb-up…so will I be ok just doing the first approach and still loading on the weekend?
Adrienne. Doing your heaviest & most intense workout before the carbup is very hard: your carbs stores are depleted. I think that approach comes from “Body Opus”.
Best is to keep the heavy work at the start of the week on the Anabolic Diet. When your carb stores are full. You’ll train better. It’s similar to the routine you posted.
mo/tu/we: high volume, low intensity
th/fr: low volume, high intensity
Example: you could do 5×5 at 80% on monday (high volume) while attempting PR, by working up to a heavy single/double/triple on friday.
The higher the volume, the more carbs depended. Best is to keep it at the start of the week.
thanks for the reply!
sounds reasonable! I will do low all week then carb up sat-sun!
then I will go with approach #1 (sorry long post! copied and pasted from the site):
Monday — Heavy Legs and Delts
A1. Back Squats: 4 x 6-8
A2. Lying Leg Curl: 4 x 6-8
B1. Calf Raise: 4 x 15
C1. Weighted Alternating Lunges: 4 x 6-8 per side
C2. Weighted Glute Ham Raises: 4 x 6-8
D1. Bradford Press: 4 x 6-8
D2. Side Lateral Raises: 4 x 6-8
E1. Weighted Decline Crunches: 3 x 8-10
Tuesday — Heavy Back and Biceps
A1. Traditional Deadlifts: 4 x 6-8
A2. Pull-ups: 3 x 6-8
A3. Seated Row: 3 x 6-8
B1. DB Incline Curls: 4 x 6-8
B2. Standing Barbell Curls: 4 x 6-8
C1: Hanging Leg Raises: 3 x 10-12
Wednesday — Heavy Chest and Triceps
A1. Smith Machine Bench Press: 4 x 6-8
A2. Incline Flyes: 3 x 6-8
A3. Standing Cable Crossovers: 3 x 6-8
B1. Close-Grip Decline Bench Press: 4 x 6-8
B2. Weighted Chest DipsL 4 x 6-8
Thursday — Optional 30 minutes of cardiovascular exercise
Friday — Light weight high-rep workout, 3-5 sets per exercise done in circuit format.
Perform 20 reps per set with 1 minute rest between sets.
Squat
Incline Bench Press
Pulldown
Leg Curl
Shoulder Press
Seated Row
Calf Raise
Triceps Pushdown
Biceps Curl
Hanging Leg Raises
Weighted Decline Crunches
Swiss Ball Low-Leg Raises
Saturday — Optional 30 minutes of cardiovascular exercise
Sunday — Off
* In this scheme, you should alternate the placement of the back and chest workouts from week to week. For example, week one perform the back workout on Tuesday and chest on Wednesday. Week two, perform the chest workout on Tuesday and the back workout on Wednesday.
Adrienne. Good luck with your routine & the Anabolic Diet. Let me know how it goes.
Hey I’m just starting this diet. This site has been very helpful. I have a competition in 7 weeks. Should I be changing what I eat on the week of the competition?
Thanks