THE ANABOLIC DIET Gain Weight to Lose Body Fat First Edition Laith Doory - Copyright © 2018 - All rights reserved, including the right to reproduce, distribute or transmit in any form or by any means. The information contained within this book is the opinion of the author and does not constitute medical advice. This book should not be understood as putting forth any cure for any type of chronic illness or psychological problem. Information regarding diet, supplements and training regimens is presented for information purposes only and may not be suitable to every individual. The author is not responsible in any manner for any health condition or injury that may occur through following the programs or opinions expressed herein. If you suffer from any health problem requiring medical treatment, it is advisable to consult your physician before taking any dietary supplement or embarking on any radical change of diet. Table of Contents Introduction Chapter One Make insulin work like an anabolic steroid. Chapter Two Maximise growth hormone with intermittent fasting. Chapter Three Elevate testosterone levels and counter DHT. Chapter Four Minimise the catabolic effect of cotisol. Chapter Five Reduce fluid retention to lose weight. Chapter Six Alkalinize your diet to lose body fat. Chapter Seven Detoxify your body to lose body fat. Chapter Eight Getting the most out of your workout program. Chapter Nine A glossary of useful supplements. Chapter Ten A glossary of useful super foods. Chapter Eleven The dietary index of everyday foods. INTRODUCTION Many young men who start bodybuilding are very tempted to use anabolic steroids, mainly because everybody with an exceptionally good body would appear to be taking them. However, the long-term damage to health with regard to steroid abuse is well documented, which creates a huge demand for natural alternatives and strategies. This is where the ideas set out in this book come to the fore. Any good diet should take on board the principals of earlier diets and refine them. Few things of any merit are created overnight. As somebody who has been weight training for over 30 years, I have garnered a lot of information in that time, which I wish I had had at the outset. Being in my fifties with a huge appetite and a propensity to put on weight, I have tried over the years almost every diet under the sun: the Hay diet, the Atkins diet, the ketogenic diet, alternate-day fasting, calorie counting; you name it. However, most people think I am still in my thirties, so I must be doing something right. My aim for writing this book is to enlighten the reader with regards to the broad subjects of bodybuilding, fitness and health in a succinct and well thought-out manner without resorting to too much technical jargon or too many personal narratives. The regimen set out in this book may not give you the same massive gains achieved by a professional bodybuilder who uses steroid cycles and stacks, but nevertheless it should go a long way to helping you achieve what you thought was impossible without artificial help. Unlike anabolic steroids and bioidentical hormones, your own hormones cost nothing and do not come with a health warning. With this regimen, you should be able to optimize your natural potential by manipulating your own hormones with food combining and various supplements. The anabolic diet is highly adaptable, there is no calorie counting, you can eat almost anything you want and you never have to go hungry, but you will need to be painstaking. Nothing in life is that easy. Do not underestimate the latent power within you. Picture how you wish to look and know that it is attainable. If you have the key, you can open the door to the new you. A Disclaimer Fasting apart, eating healthily or taking supplements can incur a heavy financial burden for some, but bodybuilding on a budget is not a part of the remit of this book. The purpose of this book is to enlighten, to put you on the right track and for you to make your own judgments as to what to consume, financial cost permitting. In this information age, much of the information imparted in this book is readily available to anybody who would take the time to search it out, and I would actively encourage anybody who takes an interest in any particular supplement or subject to make further investigations before embarking upon any change in regimen. Withal anybody with health considerations should always consult a medical practitioner. TOC CHAPTER ONE Make Insulin Work Like an Anabolic Steroid There is a lot more to dieting than calculating the ratio between calorie intake and calorie expenditure, and the manipulation of insulin production is arguably the key to any effective diet. Insulin manipulation is a useful tool for dieters, especially those who find it difficult to lose weight for whatever medical reason. The anabolic diet utilizes insulin as a means of putting on muscle mass in order to lose body fat. The main aim of a diet should be to lose body fat and to maintain or even increase muscle mass. In terms of volume, muscle weighs approximately twice as much as fat. This diet can therefore have the net effect of increasing body weight. Increased muscle mass speeds up the metabolism, which makes dieting a lot easier. Your body will burn more calories without having to monitor food intake or do any aerobic exercise. It is not unheard of for a bodybuilder to consume in the region of 5000 calories per day. Growth hormone and testosterone are often cited as powerful anabolic hormones where as insulin is often called the fat-storage hormone, but insulin is actually by far the most powerful anabolic hormone under certain conditions. In fact, many professional bodybuilders are known to inject insulin for massive gains. However this is not a practice anybody should advocate because of its inherent dangers and long-term health problems, such as the onset of diabetes and the development of cataracts. The anabolic diet employs some of the food-combining techniques of the Hay diet, but utilizes hormones to maximize muscle growth and reduce body fat. The anabolic diet encompasses four modes of eating that alternate between a high-insulin mode, a medium-insulin mode, a low-insulin mode and a fasting mode. The high and medium-insulin modes can be utilized on workout days up to five days a week, and the low-insulin mode can be utilized on rest days. The fasting mode is simply a means of extending your fasting state every time you sleep for the purpose of boosting growth hormone. The fasting mode is discussed further in Chapter 2. Of course it is helpful on this diet to also do regular workouts at the gym, though this is not essential. Getting the most out of your workout program is discussed in Chapter 7. High-Insulin Mode Unfortunately, the high-insulin mode does not involve the consummation of a huge amount of calories from carbohydrates but a targeted use of a relatively small amount of high-glycemic carbohydrates for the purpose of inducing an insulin spike. Whey protein can be blended into a shake with a high-glycemic carbohydrate, equating to a cup of fruit juice, such as: apple juice, orange juice, banana etc. Sugar can also be used for the purpose of inducing an insulin spike, but avoid consuming too many carbohydrates lest they be converted into fat. In order to utilize insulin as an anabolic, it is imperative that fat consumption be at a minimum in any high-protein meal. The purpose of the insulin spike is to target the protein in your meal for muscle protein synthesis. If there is oil or fat in your meal, any insulin spike would cause this to be stored as body fat. Do not use full-fat milk, coconut water, chocolate, or any food containing fat in your protein shake. The high-insulin mode makes use of low-fat protein sources, such as: whey protein, white fish, turkey, egg whites and tofu. Whey Protein Whey protein is an ideal source of protein for increasing muscle mass because it is a fast-release protein, virtually fat free and is not acid forming when digested. Whey protein has one of the highest protein contents of any food. 100 grams of whey protein provides about 80 grams of protein. This compares with 100 grams of turkey, which provides about 22 grams of protein. MCT Oil The only oil you can consume during the high and medium-insulin modes is MCT oil. Unlike any other fat or oil, MCT oil digests quickly like a carbohydrate and does not convert into body fat. MCT oil is noted for improving brain function, stamina and stabilizing blood-glucose levels. Begin with no more than two teaspoons in any serving and increase your intake slowly over several weeks in order to adapt the digestive system. L-Leucine Whey protein is high in L-leucine, which is by far the most important amino acid for muscle protein synthesis. Supplementation with L-leucine at 2.5 to 4 grams can also be used to enhance an insulin spike with your protein shake. Take up to 10 grams of L-leucine per day in divided doses. L-leucine stimulates an insulin response without any conversion into glucose, thus lowering blood-glucose levels and the body’s potential for storing fat. L-leucine also facilitates the appropriate bodily functions for muscle development. L-leucine has a variety of functions, including: stabilizing blood-glucose levels, muscle protein synthesis and hormone control. However, because L- leucine lowers blood sugar, an excessive intake of L-leucine can induce hypoglycemia. It is therefore not advisable to take L-leucine in the evening lest you suffer a hypoglycemic episode during your nighttime fast. Do not take L-leucine if you suffer from hypoglycemia or are taking insulin for type-1 diabetes. Medium-Insulin Mode Both high-insulin mode and medium-insulin mode can be utilized on the same day in different meals as long as they are adequately paced, preferably four hours apart. Where as the high-insulin mode is centered upon whey protein and the occasional inclusion of other low-fat protein sources, the medium-insulin mode is utilized for other types of slow-release proteins, such as: chicken, lean beef, tuna, salmon etc. Such protein sources can be consumed with any green vegetable and a small amount of low-glycemic carbohydrate, such as whole-meal bread. Avoid high-glycemic carbohydrates, such as: white bread, pasta, potatoes, sugar, etc. Protein raises blood sugar and stimulates the production of insulin to a far lesser degree than carbohydrate. Compared to carbohydrates, most proteins lean more to stimulating insulin than raising blood sugar. The release of glucose from protein, via gluconeogenesis, tends to lead to improved blood-sugar control and a reduced calorie intake due to a feeling of satiation. Protein also stimulates the fat-burning hormone, glucagon. Apple Cider Vinegar If you are a big eater, low-glycemic carbohydrates can still be converted into fat if consumed to excess, especially when combined with protein. To prevent this, consume 2 tablespoons of raw apple cider vinegar half an hour before each meal. This should be diluted with half a glass of water and drunk through a straw to prevent any damage to the enamel on your teeth. The apple cider vinegar helps to satiate hunger and to level off any insulin spike. When Can You Eat French Fries? Both carbohydrates and proteins produce an insulin response, and if they are combined in the same meal, the insulin response is compounded as an insulin spike. Combine this insulin spike with fat, such as that contained in French fries, and it is the surest way to pile on the pounds. However, it is possible to diet and consume foods that are high in both fat and carbohydrates, as long as they are consumed in moderation and without any accompanying proteins. Wait at least 4 hours after any meal containing protein and consume 2 tablespoons of apple cider vinegar half an hour beforehand to lessen the effect of the insulin. So if you crave French fries or cookies or any food high in both fat and carbohydrates, if you follow this advice, you can indulge without worrying too much about gaining body fat. Low-Insulin Mode The low-insulin mode should help improve insulin sensitivity, stimulate the production of growth hormone and glucagon and supply the body with fatty nutrients essential to health. Use this mode to consume: eggs, olive oil, coconut oil, nuts, high-fat meats and good-quality cheeses, as well as fat- soluble supplements for better absorption. Fat does not produce an insulin response. Fat is not stored as body fat in the absence of insulin, but burns as energy and blunts your appetite. In spite of a large proportion of fat in a meal, a very low insulin response should ensure that most of this fat is not stored as body fat. The low-insulin mode is therefore centered upon the consumption of fat and oil whereby high-fat foods are consumed with little protein and the very minimum of carbohydrates from low-carbohydrate vegetables and salad vegetables. Protein consumption should be below 30 grams per meal in order to minimize insulin production. Paradoxically, high-fat meats serve this mode better than leaner cuts, as high-fat meats have a lower insulin response. The low-insulin mode does not need to be a low-calorie mode. Because the low-insulin mode quickly satiates your appetite, overall calorie consumption is likely to be reduced nevertheless. It is feasible to switch from high or medium-insulin mode in the early hours to low-insulin mode later in the evening. However, do not start the day with a low-insulin mode and then switch to a high-insulin mode later on, as the fat you consumed earlier in the day is still being digested and any insulin spike will cause this fat to be stored as body fat. For a healthy person, an insulin spike usually lasts only a few hours, though the effects of an insulin spike can last up to 48 hours for people who suffer from insulin insensitivity. However, do not use the low-insulin mode as an excuse to gorge yourself with a large amount of fat that your digestive system is ill equipped to handle. It is possible to go on a diet of bulletproof coffee and fried pork rinds and quickly lose a lot of body fat, but some people may suffer dire consequences. Therefore, it is always advisable to adapt the digestive system by making incremental changes over several weeks. Note that all artificial sweeteners produce an insulin response apart from stevia. You may add stevia to your morning coffee, as well as cream or coconut oil. Acetyl L-Carnitine During the low-insulin and fasting modes, supplementation with the amino acid, acetyl L-carnitine, at 500 to 1000 mg, is especially useful because it helps mobilize fat from fat stores to be utilized as energy. Apart from improving brain function, acetyl L-carnitine also improves endurance and muscle strength and can be taken before a workout to boost performance. Breaking The Rules Though the anabolic diet is designed so that you do not go hungry, if you do not follow the rules, you will need to compensate with a period of fasting. If you break the low-insulin mode with carbohydrates, cut down on your day’s calorie intake accordingly in order to ensure a calorie deficit and consume