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The Anabolic Diet

(Joyce) #1

  • ABOUT THE AUTHOR

    • DIETARY FAT IS NOT THE ENEMY INTRODUCTION

      • The Myth

      • The Anabolic Diet

      • The Primitive Diet

      • The Establishment Won’t Like The Anabolic Diet

      • The Modern Bodybuilder

      • Anabolic Steroids





  • CHAPTER

    • — MORE MUSCLE, LESS BODYFAT, AND IT’S ALL NATURAL BENEFITS OF THE ANABOLIC DIET

      • Physical Benefits

      • The Metabolic Advantage

      • Protecting Protein

      • Fat Is Not The Enemy

      • The Psychological Edge





  • CHAPTER

    • — CARBOHYDRATES AND THE BODYBUILDER HISTORY OF BODYBUILDING DIETS

      • The American Diet

      • Cancer And Diet

      • The Bloating Of America

      • The Popular Bodybuilding Diet

      • Problems With Bulking Up/Cutting Down On Other Diets

      • Would You Rather Burn Muscle Or Fat?

      • Strength Level And Motivation Decreases

      • Protein Levels Drop

      • Inconvenience

      • Reluctance to Cut

      • Extreme Swings in Bodyweight

      • Minimal Lean Weight Gains





  • CHAPTER

    • THE ANABOLIC DIET—HOW AND WHY IT WORKS

      • Controlling Catabolism (Muscle Breakdown)

      • Getting Started

      • The Diet

      • What To Eat

      • The Best Diet

      • When To Eat

      • When To Eat Carbs

      • Experiment

      • Endurance Effects

      • Diet Phases

      • The “Sweet Tooth” Society

      • Don’t Mix Diets

      • The First Week Is The Toughest

      • Controlling Bodyfat

      • Mass Phase Duration Can Vary

      • Weekly Weight Gains

      • Experiment With Foods

      • Panic Attacks

      • Messing Up A Good Thing

      • Fluid Retention

      • Don’t Overdo It

      • 1–2 Weeks Out

      • Countdown To Contest

      • Prejudging





  • CHAPTER

    • TO WHAT TO TAKE, WHEN TO TAKE IT AND WHY SUPPLEMENTATION — A NO-NONSENSE GUIDE

      • Lifestyle

      • Training

      • Why Supplements

      • The Multi-Vitamin

      • Increased Antioxidant Use

      • Protein

      • Free Form Amino Acids

      • The Formulas

      • Other Beneficial Supplements

      • Buffer Drinks

      • Omega-3 Fatty Acids

      • Stay Away From These





  • CHAPTER

    • SPECIAL MODIFICATIONS—DOING IT YOUR WAY

      • The Midweek Carb Spike

      • Short-Term Loading On Weekends

      • Long-Term Loading On Weekends

      • Varying Calories

      • Extreme Variance

      • Low Protein Weekends

      • Increasing Calories Before A Contest

      • Follow That Instinctive Voice

      • Aerobics

      • The Contest

      • The Anabolic Diet As A Control Diet





  • CHAPTER

    • SOME COMMON QUESTIONS



  • SAMPLE STARTER DIETS

  • SAMPLE 3,000 CALORIE DIET MENUS 80–

  • SAMPLE 1,500 CALORIE DIET MENUS 87–

  • CALORIE/CARBOHYDRATE CHARTS 94–

  • REFERENCES

  • 8 CHAPTER

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