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ANABOLIC BURST CYCLE DIET
How Do I Put This into Practice?
1. The program is split into two phases, an over-eating and an under-eating
phase. You can start the program with either phase, but if you have been following
a weight gain program for some time, you are better starting with the under-eating
phase.
2. Each phase should be followed for two weeks, and ideally the program should
be followed for at least 2 months, as the second and subsequent cycles are more
effective than the first as the body is fully primed for both phases of the
cycle.
3. Our nutrition calculator will give you a good idea of your maintenance calorie
level, and you can then work out the calorie level for each phase of the diet
from the instructions below. It is absolutely critical that you do this. You
must have baseline levels before you start this program.
4. If during the over-eating phase, you don't gain at least 3lb's in the first
week, then increase your daily calorie level by at least 500 calories. On each
subsequent gaining cycle you will need to eat a little bit more to gain the
same weight as the previous cycle due to your lean body weight being greater.
Similarly, if during the under-eating phase you don't lose 2lb's then reduce
your daily calorie intake by 500.
5. Follow the standard athletes diet for food choices, eating frequency and
number of meals. Exceptions will be highlighted below.
Phase 1 Over-eating
During the two weeks of over-eating aim to:
1. Increase calories by 1,200-1,600 a day, sufficient for around 3lb's weight
gain per week.
2. Calorie level needs to be at least 12 x bodyweight in pounds + 1,500.
3. Aim for 50% of calories from carbs, 30% from unsaturated fats and 20% from
protein.
4. Protein levels should not fall below 1gm per pound of body weight.
5. Avoid aerobic exercise as far as possible.
6. Weight training should be based around heavy, intense training, with progressive
weight increases (try a periodised training program).
7. During the second over-eating week, you must engage in stretching between
sets to maximise growth potential in the working muscles. You should also finish
each bodyparts training with further stretching. This enables the three different
'sheets' surrounding muscle cells, muscle cell groupings, and the muscle group
itself to expand, allowing greater muscle cell growth.
8. Take 3g per day of vitamin C to support muscle sheath expansion from stretching.
Correspondingly higher levels of vitamin B complex should also be taken.
9. Creatine supplementation will support strength gains and support cell volumisation,
which will benefit the over-eating phase of the program.
Phase 2 Under-eating
During the two weeks of under-eating aim to:
1. Decrease calories by 800-1,000 a day, sufficient for around 2lb's weight
loss per week.
2. Calorie level needs to be about 8 x bodyweight in pounds.
3. The reduction in calories should come almost totally from carbs, to encourage
lower insulin levels.
4. Protein levels should not fall below 1gm per pound of body weight.
5. Perform 30-40 minutes aerobics when in a fasted state (best before breakfast).
6. Weight training should be based around maintaining strength and slightly
higher reps (try a periodised training program).
Click
here to learn a greater depth of information about this program.
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