The Anabolic Diet Overview

T he Anabolic Diet is a fat burning, muscle sparing diet, designed for bodybuilders and weight training, and developed by Dr Mauro Di Pasquale. The diet works by stimulating certain hormones, which are triggered by the foods you eat and the times you eat them.

The Anabolic Diet is a high fat, high protein diet, with carb cycling. Heavily restricting carbohydrate consumption, your body is forced to use stored body-fat for energy. Carbs are eliminated, 5 days each week. The carbohydrate restriction helps control insulin levels, minimising insulin spikes and preventing any sugar crash.


With no carbohydrates eaten for 5 days, it's important to eat lots of fatty meat, particularly red meat which is high in saturated fats, as these help boost testosterone. The Anabolic Diet is designed to work with weight training or strength training.

Its a very simple diet to follow. No carbs weekdays. All carbs weekends.


Getting Started

Mon - Fri - No Carbs
Proteins, fats, green vegetables (no potatoes)
Eat fatty red meat, fish, eggs, full fat cheese, olive oil, spinach, etc.

Sat - Sun - Eat Carbs
Eat lots of carbs, such as rice, potatoes, pasta, bread, fruit.
No protein or fats
Don't train on carb days


Anabolic Diet rules

Calculate Your Caloric Needs. 
Calculate your daily calories using the Harris-Benedict Formula or the Cunningham Equation. If you can't calculate using those, you can calculate roughly by multiplying body weight x 15 cals.

2-Week Adaptation
No carbs for 2 weeks. Allows your body time to switch to burning body fat instead of sugar.
Eat proteins and fats only for 12 days. This forces your body to use fat for energy. After these 12 days, eat carbs for 2 days on. Then alternate 5 days no carbs and 2 days carbs.

No Carbs
40% protein, 60% fat.
Max 50g carbs per day.

Carb Weekend
10% protein, 20% fat, 70% carbs
Carbs will refill your muscles and liver glycogen

Weight Loss
To lose weight on the Anabolic Diet, after calculating your daily caloric intake, cut calories by  500 cals per day. That's 3,500 per week which will result in 1 lb per week weight loss.

Weight Gain
To gain weight on the Anabolic Diet, after calculating your daily caloric intake, increase calories by  500 cals per day. That's 3,500 per week which will result in 1 lb per week weight gain.