Complete Anabolic Diet Guide With Sample Meal PlanThe Anabolic Diet is a muscle building and fat burning diet. The Anabolic Diet does this by manipulating your muscle building hormones. Key is eating the right combination of foods at anabolic diet training split right time. Not easy, but works anabolic diet training split splt properly. Benefits of The Anabolic Diet. The Anabolic Diet is a high protein, high fat diet which involves carbs cycling. Some things you can expect:.
Training Protocols For The Anabolic Diet!
As the Cyclical Ketogenic Diet CKD becomes more popular among natural bodybuilders, a great many questions have arisen regarding any and all manners of topics.
One of the primary has to do with exercise on a CKD. First and foremost, individuals want to know what types of exercise can and can not be sustained on a CKD. Secondly questions arise as to what is the optimal training structure to maximize either fat loss or muscle gains on a CKD. To answer these two questions, a lot of topics have to be covered ranging from exercise biochemistry to the hormonal response to different types of exercise to the implications of a diet which does not contain.
The goal of this article will be to discuss the CKD primarily for fat loss. For reasons beyond the scope of this article, the CKD is most likely not the optimal diet for mass gains.
The idea behind the CKD which will be discussed in a later article is to force the body to burn fat during the lowcarb days, while sustaining exercise intensity by refilling muscle glycogen stores during the weekend carb-load. Some Basic Exercise Metabolism. To better understand the effects of a CKD on exercise performance, we have to look briefly at how different forms of exercise affect fuel utilization in the body. There are four potential fuels which the body can use during exercise: Except under certain conditions which will be mentioned when necessary , protein and ketones do not provide a significant amount of energy during exercise.
Therefore this discussion will focus primarily on glycogen and fat use during exercise. To simplify this article, exercise will be delineated as either aerobic or anaerobic which will include interval training and weight training. Aerobic exercise is generally defined as any activity which can be sustained continuously for periods of at least three minutes or longer.
Examples would be walking, jogging, cycling, swimming, aerobics classes, etc. The primary fuels during aerobic exercise are carbohydrate muscle glycogen and blood glucose and fat from adipose tissue as well as intramuscular triglyceride 1,2. At low intensities, fat is the primary fuel source during exercise. As exercise intensity increases, less fat and more glycogen is used as fuel.
At some intensity, sometimes called the "Crossover point", glycogen becomes the primary fuel during exercise. The increase in glycogen utilization at higher intensities is related to a number of factors including greater adrenaline release 3,4 decreased availability of free fatty acids 5 , and greater recruitment of Type II muscle fibers 3,6,8.
The ketogenic diet shifts the crossover i. This is at least part of the reason that excessive aerobic exercise, especially under low glycogen conditions, can cause muscle loss while dieting. While anaerobic exercise refers generally to any activity which lasts less than three minutes or so, most individuals are interested in the effects of a CKD on weight training. However athletes involved in sports such as sprinting, or any activity lasting less than three minutes, will have the same considerations discussed in this section.
Weight training refers to any activity involving the use of heavy resistance which lasts less than three minutes i. Weight training is slightly more complicated to discuss in terms of fuel use than aerobic exercise.
For very short activities less than 20 seconds , muscles use ATP adenosine triphosphate which is stored directly in the muscle. Activities lasting greater than 30 seconds will rely on the breakdown of glycogen carbohydrate stored in the muscle. During anaerobic exercise, fat can not be used directly as a fuel 1. Relatively few studies have examined the effects of carbohydrate depletion on resistance training.
In fact no studies have studies the effects of a ketogenic diet on weight training performance. However since weight training can only use glycogen for fuel, we can logically conclude that carbohydrates are critical for weight training performance. In fact, this is the primary reason to insert the carb-loading phase of the CKD on the weekend: Other issues pertaining to glycogen levels and depletion appear below.
The hormonal response to exercise is important from two standpoints. First and foremost, manipulation of the type of exercise done on a CKD can affect how efficiently fat loss or muscle gain occur. Second, to most rapidly enter ketosis which requires a depletion of liver glycogen , certain types of exercise will be more effective than others.
The primary hormonal response to both aerobic and anaerobic exercise are discussed below. There are several hormones which are affected by aerobic exercise depending on exercise intensity and duration.
They primarily impact on fuel utilization. Adrenaline and noradrenaline are both involved in energy production. The catecholamines raise heart rate and blood pressure, stimulate fat breakdown lipolysis , increase liver and muscle glycogen breakdown, and inhibit insulin release from the pancreas Both adrenaline and noradrenaline increase during aerobic exercise although in differing amounts depending on intensity of exercise.
Noradrenaline levels rise at relatively low exercise intensities stimulating FFA utilization in the muscles but relatively low levels of liver and muscle glycogen breakdown. During aerobic exercise, insulin levels drop quickly due to an inhibitory effect on it's release from the pancreas by adrenaline 20, The drop in insulin allows free fatty acid release to occur from the fat cells during exercise. Lowering insulin is also important for establishing ketosis.
Despite a decrease in insulin levels during exercise, there is an increased uptake of blood glucose by the muscle. An increase in glucose uptake with a decrease in insulin indicates improved insulin sensitivity at the muscle cells during exercise. As the mirror hormone of insulin, glucagon levels increase during aerobic exercise Thus the overall response to aerobic exercise is to decrease the use of glucose and increase the use of free fatty acids for fuel.
This is beneficial from the standpoint of establishing ketosis, as will be discussed in greater detail below. Weight training affects levels of many hormones in the human body depending on factors such as order of exercise, loads, number of sets, number of repetitions, etc. The primary hormones we are interested in which are affected by weight training are the androgens primarily testosterone, growth hormone and IGF With the exception of testosterone, the hormonal response to weight training primarily affects fuel availability and utilization GH is a peptide hormone released from the hypothalamus in response to many different stimuli including sleep and breath holding Although growth hormone is thought to be muscle building, at the levels seen in humans, it's main role is to mobilize fat and decrease carbohydrate and protein utilization Studies using this type of protocol generally 3X10 Rep maximum with a 1' rest period have repeatedly shown increases in GH levels in men 25, 26 and women 27,28 and may be useful for fat loss due to the lipolytic fat mobilizing actions of GH.
Multiple sets of the same exercise are required for GH release Testosterone's main role in muscle growth is by directly stimulating protein synthesis 23, Studies have found a regimen of 3X5 rep max. It is unknown whether the transient increase in testosterone following training has any impact on muscle growth. IGF-1 is a hormone released from the liver, most likely in response to increases in GH levels More likely, IGF-1 is released from damaged muscle cells due to eccentric muscle actions and acts locally only to stimulate growth 33, In that ketosis indicates that the body has shifted to using fat as it's primary fuel, and since only five to six days exist per week to be in ketosis, a question which arises is how to most quickly establish ketosis.
Aerobic and anaerobic exercise have somewhat differential effects on ketosis and are discussed here. It has been known for almost a century that ketones appear in higher concentrations in the blood following aerobic exercise The overall effect of aerobic exercise below the lactate threshold is to induce or enhance ketosis.
Liver glycogen decreases, insulin decreases, glucagon increases and there is an increase in free fatty acid levels in the bloodstream. Aerobic exercise can quickly induce ketosis following an overnight fast. High levels of ketonemia similar to those seen in prolonged fasting can be achieved five hours post-exercise During high intensity exercise, the same overall hormonal picture described above occurs, just to a greater degree.
Adrenaline and noradrenaline both increase during high intensity activities both interval and weight training. The large increase in adrenaline causes the liver to over-release liver glycogen raising blood glucose 4, While this may impair ketogenesis in the short term, it is ultimately helpful in establishing ketosis initially.
Insulin goes down during exercise but may increase after training due to increases in blood glucose. Glucagon goes up also helping to establish ketosis. Probably the biggest difference between high and low intensity exercise is that free fatty acid release is inhibited during high intensity activity, due to the increases in lactic acid 5. To understand how to optimize training for a CKD, a discussion of glycogen levels under a variety of conditions are necessary.
As well, some estimations must be made in terms of the amount of training which can and should be done as well as how much carbohydrate should be consumed at a given time.
The level of supercompensation which can be achieved depends on the amount of glycogen depleted 40, That is, the lower that muscle glycogen levels are taken, the greater compensation will be seen. A summary of glycogen levels under different conditions appears in figure 1.
Having looked at glycogen levels under various conditions, we can now examine the rates of glycogen depletion during weight training and use those values to make estimations of how much training can and should be done for the CKD. Very few studies have examined glycogen depletion rates during weight training. In contrast, two later studies both found glycogen depletion levels of approximately Examining the data of these two studies further, we can estimate glycogen utilization relative to how long each set lasts.
With all of the above information presented, we can go through the steps to develop a CKD workout for fat loss. The goals of the workout are:. Stimulate mass gains during the weekend of overfeeding with a full body tension workout a high rep depletion workout is also an option.
The primary goal that still needs to be discussed is how much training is necessary to achieve goals 1 and 4. Assuming an average set time of 45 seconds reps at 4 seconds per repetition this level of glycogen depletion would require approximately sets per bodypart. This would require a further glycogen depletion of. With the above estimations for sets and reps having been made, we can develop a sample workout routine.
The format for the CKD week is:. There are two options for the Friday workout. One is to perform a tension workout to stimulate growth during the carb-load. The second is to do a high-rep depletion workout, which should be done in circuit fashion solely to deplete muscle glycogen.