The Anabolic Diet
Diet
for Gaining Muscle Mass
To build lean muscle mass without adding excess
bodyfat, you must first determine your desired
caloric intake. Generally, you multiply your
desired bodyweight by a factor of 16 or 17 to
find the number of calories you should consume
in one day. Your daily macronutrient profile
should be made up of 30% protein, 55% carbohydrates
and 15% fat. Remember that each gram of fat
equals 9 calories and each gram of carbohydrate
or protein yields 4 calories.
Example:
Male; Desired bodyweight 200 pounds
Desired bodyweight 200 x calorie factor 17 =
3,400 calories
3,400 x [0,55] = 1,870 calories : 4 = 467 grams
of carbohydrate
3,400 x [0,30] = 1,020 calories : 4 = 255 grams
of protein
3,400 x [0,15] = 510 calories : 9 = 57 grams
of fat
Sample
Menu One
Meal 1
5 egg whites
1 whole egg
2½ oz. oatmeal (dry weight) with low-fat
milk
1 banana
1 Multi-Vitamin/Mineral pack
Meal
2
Meal-replacement shake
Meal 3
5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed mixed vegetables
1 glass low-fat milk
Meal
4
6 oz. can water-packed tuna
2 slices multigrain bread
Meal 5
5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed mixed vegetables
1 orange
Meal
6
5 oz. grilled turkey breast (precooked weight)
5 oz. baked potato
Medium green salad with 2 tablespoons of low-fat
dressing
Meal
7
Meal-replacement shake
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Preworkout
and postworkout nutrition
Consume
whole-food meals or meal-replacement shakes
60-90 minutes before training. The meal's carbohydrate
(complex carbs) to protein ratio should be approximately
1:1 and the caloric content shouldn't be more
than 250-350 calories.
Example meal: ¾ cup oatmeal and 4 oz.
nonfat cottage cheese or any meal-replacement
powder that falls within the 1:1 carbohydrate
to protein ratio.
After
completing your workout, consume about 50 grams
of simple carbohydrates and 20 grams of whey
protein powder. Simple carbohydrates should
be in the form of fruit. The carbohydrate to
protein ratio should be approximately 2:1. This
is also the best time to take supplements like
creatine and glutamine.
Example meal: Fruit salad: Cut 1 half small
cantaloupe, 1 small apple, 1 banana into chunks.
Also have one whey protein shake or a protein
bar. After 20-30 minutes consume your second
postworkout meal consisting of a traditional
bodybuilding meal such as chicken, rice or pasta
and vegetables.
