Diet Phases

There are four phases of the diet where adjustments will be made, based on progress toward a competition. The mass, cutting, and pre-contest phases will be familiar to most bodybuilders. We also include a "starting" or "maintenance" phase in our diet plan.

The "Start-up" or "Maintenance" Phase

During most of the Anabolic Diet, you won't find yourself restricting calories much. In fact, some people may find they have a problem getting enough. Others may find that, with increased training and exercise, they can take in a huge amount without suffering any consequences.

At the beginning, though, we don't want you feeling bloated and suffering too much from the diarrhea that can come from switching metabolisms. That's why your STARTING POINT FOR DAILY CALORIES ON THIS DIET SHOULD BE 18 TIMES YOUR BODY-WEIGHT. If you're 200 pounds, this would call for 200 X 18 or 3,600 calories a day during the weekday portion of the diet. This makes for a "static" phase where you lose some body fat, gain some muscle mass, and maintain about the same weight. This is a phase where you'll be changing the ratio of internal masses to some degree, but most of what you're doing is allowing your body its easiest path toward adapting to the diet.

As you continue in this phase, you should experiment with the formula above as a way of finding precisely where your "maintenance" level for calories is. This will let you know from what point you need to add or subtract calories for gains or losses in other parts of the diet. It's also not a bad idea to keep a 2—3 day diary of what you're eating, and then have someone who has some expertise in diets look at it. That way you'll get numbers and foods you can best work with, and figure what you need precisely for maintenance.

You'll need a fiber supplement when you first start the diet. One of the results of the high fat diet is that the bowels must readjust to all that meat. The fats can act as a stool softener, and you may experience some diarrhea. You'll need to firm them up with some fiber. The radical change in diet can also cause constipation.

Most of the problems we've found with people initiating the diet fall in this area, and their failure to take the fiber necessary to harden stools or push processed food through the eliminative tract. You may be able to get away with just eating bran, but there's a good chance you'll need a supplement to best get through this period.

Psyllium Seed Husk is excellent here, and Colon Cleanser an excellent format for it. It's raw psyllium husk. Just make sure not to get the tablets. There isn't enough fiber in them. It's best to get the kind you spoon out and add to water (soluapsyllium).

Metamucil can also be a good source for soluble fiber. It's non-addictive, not a drug, and all natural. BUT WATCH OUT FOR HIDDEN CARBOHYDRATES IN YOUR SUPPLEMENTS. Often, refined carbs are used to make them taste better, so check the carb count on the package before purchasing them.

You will probably have to take the fiber supplement for the first 3-6 months of the diet. By that time, your body will have fully adapted to it.

Still, in some cases, people may find it necessary to continue fiber supplements on a long-term or permanent basis. If so, you can continue with fiber supplements as needed.

Some bodybuilders have also found that taking a meal high in fiber, like a Caesar Salad, in the middle of the day will do the trick. This will provide about 7V2 grams of carbs and, as long as you stick close to overall carb limits, shouldn't present any problem. Especially after you've been on the diet for awhile.


Remember also, that refined carbs are hidden in almost everything you'll find on those supermarket shelves. Seasoning, ketchup, mustard, salad dressings, nuts, BBQ sauce, breaded or processed meats, gourmet coffee, and sausages can all present a problem. These foods are renowned for hidden carbs, and you've got to check the label to make sure what you're getting on this diet.

Likewise, watch out in restaurants. They'll sometimes use a watery sugar on the vegetables that will wreak havoc. Our society has got a sweet tooth, and you're going to run into it at every turn during the weekdays. You'll have to be especially careful during this "start-up" phase as you get used to the diet and learn where the trouble spots may be.


Again, the temptation may be big to mix diets combining aspects of both the high carb and high fat diets and putting them together in your own personal Frankenstein stew. Don't.

Many people will go on the high fat diet but try to be true to their old high carb master. They'll eat meat but it's all fish, chicken and turkey. While these foods may be quite nutritious and beneficial, even when used in the high fat diet, they can't be used as a replacement for good, old fashioned red meat. They ain't fat.

What you end up doing by taking on the turkey/chicken/fish holy trinity is going on a high protein, low carb, MEDIUM FAT diet. Along with being even harder to stay on than the Anabolic Diet, this diet won't get you the advantages you're looking for from the high fat diet. You won't burn the fat like you should. You won't have the energy. You won't build the mass.

You need red meat. You need the fat it provides. Don't shortchange yourself by trying to avoid it in some misled effort to stay true to forces in society who have labelled meat some kind of monster. This is simply not true.


Find the "maintenance" level were calories maintain your body weight (18 X Your Present Body Weight: A Good Starting Point)

Take a fiber supplement

Watch for hidden carbs

Don't mix diets

The first week is the toughest—Stick It Out

Keep Your Weight In Check During The Holidays

Keep Your Weight In Check During The Holidays

A time for giving and receiving, getting closer with the ones we love and marking the end of another year and all the eating also. We eat because the food is yummy and plentiful but we don't usually count calories at this time of year. This book will help you do just this.

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