What Do we Know About Anabolic Diet

What Do we Know About Anabolic Diet

Delicious portion of fresh
Delicious portion of fresh salmon fillet with aromatic herbs, spices and vegetables - healthy food, diet or cooking concept


This diet was developed by an expert for muscle building to replace the need for drugs and other substances. It boosts metabolism and hormonal levels more naturally and safely.  It is a high protein, high fat diet that cycles the amounts of carbs the dieter intakes.  The diet claims to be beneficial in that it —


  • Forces the body to use fat as energy through the carb cycling.
  • The high protein and fat content will boost testosterone and good cholesterol for muscle growth.
  • It lowers the triglycerides and bad cholesterol and keeps arteries cleaner, and insulin levels more even.
  • You will have more energy and not feel hungry.


There are two parts to the anabolic diet- weekday eating and weekend eating.


WEEKDAYS – You eat proteins ( red meat, fish, poultry, eggs, cheese), fats( olive oils) and vegetables( dark green, especially). The ratio of intake is 40% protein, 60% fat, and no more than 25 grams of carbs.


WEEKENDS – You load up on the carbs with pasta, rice, bread, potatoes, oats and fruit. You do not cut out protein or fats, but reduce the amount way back. The ratio is only 15% protein, 25% fat, 60% carbs.


There is a preparation phase in which for 12 days, you do not eat any carbs whatsoever – only protein and fats.  This forces your body to use the fat it has stored from carbs in the past.


An expert says you must first discover what your daily calorie intake should be by using the Cunningham Equation. (You may need a professional to help you with that). [i]  Then you can figure out the portion amounts of each category, i.e. ounces of protein, etc. that you will need.


There’s a simpler anabolic formula – eat 18 times your ideal body weight. ( So a 150 lb person would eat 2700 calories a day).  He does note that the diet was designed for professional weight lifters and muscle builders to get a competitive edge.[ii]


Here is a sample meal plan –



Breakfast – whole eggs, bacon, spinach

Snack – cheese

Lunch – ground round, broccoli and olive oil

Snack – ham

After workout – whey protein powder and olive oil

Dinner – Fish, salad, cheese , olive oil

Before bed – cheese, flax seeds fish oil



Breakfast – Oats, raisins and milk

Snack – fruit

Lunch – Chicken breast, spinach and quinoa

Snack – Fruit

Dinner – Whole grain pasta, tomato sauce and Parmesan cheese

Before bed – cottage cheese with berries, flax seeds and fish oil


Notice there is no post workout meal because on carb days you do not work out.


There are drawbacks; first of all, you must be healthy.  Secondly, it can get very complicated counting the calories and alternating between carbs and no carbs. Finally, if you are playing sports, you should not go on low carb diets