SAMPLE STARTER DIETS 79
SAMPLE STARTER DIETS
Here are two “starter” menu weeks to give you an idea how the Anabolic Diet works. They
are more strictly structured than the regular diet. The first, a 3,000 calorie per day diet, features
a 33.9% protein/66.2% fat/1.3% carbohydrate ratio during the week, and a 19.6% protein/
61% carb/20% fat ratio during weekend carb loading. They are more pronounced in terms of
fat and carb percentages as a way of speeding up the “metabolic shift” you’ll be going through
on your way to setting up a “fat-burning” metabolism.
The second menu allows for 1,500 calories a day and would be utilized, by most people, as
a way to increase the benefits of the diet and more efficiently eliminate weight during the “Cutting
Phase” of your preparation for a contest. It features ratios similar to those above.
By using the information provided on these charts, you can customize your own diets at various
caloric levels. Just ensure that you limit your intake of carbohydrates to no more than 30 grams
during the week.
A few reminders:- Remember to watch for hidden carbohydrates like ketchup, nuts, BBQ sauce, dress-
ings, etc. in the foods you eat. Read those labels! - When eggs are mentioned, use the whole egg-yolks and whites.
- Weigh food. Ounces are important in the caloric breakdown of the diet.
- Remember that breaded meats, like fried chicken and fish sticks, are loaded with
carbs. Make sure to allow for this when you eat them. - Try to drink only coffee, tea, sugar-free soft drinks, and water during the weekdays.
- Check labels to get breads that are the lowest in carbs.
- These diets are stricter than the diets you’ll generally be on as a way of aiding the
“metabolic shift” and lipolytic properties of the diet. Usual diet operating param-
eters are:
Weekdays: 55–60% FAT, 30–35% PROTEIN, 5–8% CARBOHYDRATES
Weekend Carb Loading: 30–40% FAT, 10–15% PROTEIN, 45–60% CARBOHYDRATES - Be careful to always check carb grams, as the total carb intake for the day during the
week should generally not be more than 30 grams.