THE ANABOLIC DIET by Dr. Mauro Di Pasquale ©1995 Optimum Training Systems TABLE OF CONTENTS ABOUT THE AUTHOR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 INTRODUCTION DIETARY FAT IS NOT THE ENEMY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 The Myth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 The Anabolic Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 The Primitive Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 The Establishment Won’t Like The Anabolic Diet . . . . . . . . . . . . . . . . . . . . . . . . . 4 The Modern Bodybuilder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Anabolic Steroids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 CHAPTER 1 BENEFITS OF THE ANABOLIC DIET — MORE MUSCLE, LESS BODYFAT, AND IT’S ALL NATURAL . . . . . . . . . . . . . . . . 9 Physical Benefits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 The Metabolic Advantage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Protecting Protein . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Fat Is Not The Enemy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 The Psychological Edge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 CHAPTER 2 HISTORY OF BODYBUILDING DIETS — CARBOHYDRATES AND THE BODYBUILDER . . . . . . . . . . . . . . . . . . . . . . . . . 19 The American Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Cancer And Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 The Bloating Of America . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 The Popular Bodybuilding Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Problems With Bulking Up/Cutting Down On Other Diets . . . . . . . . . . . . . . . . . 22 Would You Rather Burn Muscle Or Fat? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Strength Level And Motivation Decreases . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Protein Levels Drop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Inconvenience . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Reluctance to Cut . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Extreme Swings in Bodyweight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Minimal Lean Weight Gains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 THE ANABOLIC DIET I CHAPTER 3 THE ANABOLIC DIET—HOW AND WHY IT WORKS . . . . . . . . . . . . . . . . . . . . . . 27 Controlling Catabolism (Muscle Breakdown) . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 The Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 What To Eat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 The Best Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 When To Eat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 When To Eat Carbs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Experiment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Endurance Effects . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Diet Phases . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 The “Sweet Tooth” Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Don’t Mix Diets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 The First Week Is The Toughest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 Controlling Bodyfat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Mass Phase Duration Can Vary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Weekly Weight Gains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Experiment With Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Panic Attacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Messing Up A Good Thing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Fluid Retention . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Don’t Overdo It . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 1–2 Weeks Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Countdown To Contest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Prejudging . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 CHAPTER 4 SUPPLEMENTATION — A NO-NONSENSE GUIDE TO WHAT TO TAKE, WHEN TO TAKE IT AND WHY . . . . . . . . . . . . . . . . . . . . . . 49 Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Why Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 The Multi-Vitamin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Increased Antioxidant Use . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Protein . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Free Form Amino Acids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 II THE ANABOLIC DIET The Formulas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Other Beneficial Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Buffer Drinks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Omega-3 Fatty Acids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Stay Away From These . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 CHAPTER 5 SPECIAL MODIFICATIONS—DOING IT YOUR WAY . . . . . . . . . . . . . . . . . . . . . . . 65 The Midweek Carb Spike . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Short-Term Loading On Weekends . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Long-Term Loading On Weekends . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Varying Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Extreme Variance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Low Protein Weekends . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Increasing Calories Before A Contest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Follow That Instinctive Voice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Aerobics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 The Contest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 The Anabolic Diet As A Control Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 CHAPTER 6 SOME COMMON QUESTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 SAMPLE STARTER DIETS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 SAMPLE 3,000 CALORIE DIET MENUS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80–86 SAMPLE 1,500 CALORIE DIET MENUS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87–93 CALORIE/CARBOHYDRATE CHARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94–98 REFERENCES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99 OPTIMUM TRAINING SYSTEMS III ABOUT THE AUTHOR Mauro Di Pasquale has been a respected member of the international sports community for the last 25 years as an athlete, administrator and physician. Today he is one of the most influential voices on drug use in sports as well as one of the top experts in sports nutrition in the world. He was a world class athlete for over 20 years, winning the World Championships in Powerlifting in 1976 and the World Games in 1981. During his athletic career he was also Canadian champion 8 times, Pan American champion twice, and North American champion twice. It was as an athlete that Dr. Di Pasquale began the search for an alternative to performance- enhancing drugs that led him to the Anabolic Diet. Later, during his 8-year tenure as Chairman of the International Powerlifting Federation’s Medical Committee, and his two-year tenure as Medical Director and Drug Program Advisor for the now-disbanded World Bodybuilding Federation (WBF), he continued work on the diet while developing the two Federation’s drug testing protocols and procedures. Today he serves as Medical Director and Drug Program Advisor for the World Wrestling Federation (WWF), and Medical Review Officer for the National Association for Stock Car Auto Racing (NASCAR). Dr. Di Pasquale has published several books focusing on drug use and athletic performance, including Drug Use and Detection in Amateur Sports, Beyond Anabolic Steroids, and Anabolic Steroid Side Effects, Fact, Fiction and Treatment. He’s also provided hundreds of articles on drug use, nutrition, and sports medicine to a variety of international magazines and journals. As editor-in-chief of a new quarterly newsletter entitled DRUGS IN SPORTS, he continues to bring his message to the international sports community. DRUGS IN SPORTS is now publishing editions in English, Spanish and Italian. His research and work in the areas of athletic training, performance, and the treatment of sports-related injuries have also won him praise from athletes, trainers and other researchers. He is a licensed physician in Ontario, Canada, specializing in Sports Medicine, and is certified in North America as a Medical Review Officer and a Master of Fitness Sciences. Dr. Di Pasquale holds an honors degree in biological science, majoring in molecular biochemistry, and a medical degree from the University of Toronto. As an assistant professor at the university, he lectures on athletic performance and drug use in sports. He’s also actively involved in hormonal research at the University of Toronto and Medical Forces Research Base. ABOUT THE AUTHOR 1 2 THE ANABOLIC DIET INTRODUCTION DIETARY FAT IS NOT THE ENEMY THE MYTH You’ve heard it all before. Everybody from the American Medical Association to the media trendsetters to that so-called “expert” at your neighborhood gym has been saying the same thing for the last three decades: Fat is bad. Carbohydrates are good. If you want to get the body you’ve been working so hard for, you’ve got to focus on those carbohydrates and keep fat to an absolute minimum. So you dedicate yourself to living by the percentages the Lords of Lowfat give you. 55 percent carbs. No more than 15 percent fat. You load up on turkey and chicken. You separate the egg whites. You surgically remove all visible fat from any piece of meat. You always broil. Never fry. But you’ve been living a lie. Fact is, the high carbohydrate diet favored by so many bodybuilders can actually work against them. They bulk up on all those carbs and end up packing on a tremendous amount of bodyfat. Then, when it’s time to cut, too much muscle ends up being left in the gym along with the bodyfat. Strength levels and personal motivation drops. You can become irritable. Maybe even depressed. By the time that contest you’ve been working so hard for comes around, you often look no better than you did for the last contest. You may look worse. And that diet. To say it’s inconvenient and strict would be a drastic understatement. In a world where eating makes up a great part of our social life, the regimen of a high carb diet can quickly make you a social outcast. Not that you can’t make progress toward your goals with a high carb diet. You can. Some. But you can also find yourself plateauing or even losing lean body mass. As you count down toward contest time, panic can set in. You take drastic measures to compensate for the state you’re in and end up losing weeks of training. So, why are you torturing yourself? Especially when there is an alternative that can pack on muscle while keeping bodyfat at a minimum. It’s called the Anabolic Diet and, while it flies in the face of what most bodybuilders have been led to believe, it could be the answer to your prayers. THE ANABOLIC DIET Unlike the high carb diet that can work against the body’s system of growth producing hormones, the Anabolic Diet maximizes the production and utilization of the Big 3 growth producers — testosterone, growth hormone and insulin — and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine. With the body packing on extra muscle and simultaneously burning both dietary and stored body fat, the bodybuilder finds himself twice blessed. The Anabolic Diet stresses a high fat/high protein/low carbohydrate approach to nutrition. INTRODUCTION 3 Many in the general public will dismiss it out of hand, citing the popular beliefs that fat is a prime component in heart disease, cancer and obesity. Likewise, many bodybuilders have come to assume that dietary fat smooths the bodybuilder out and blurs definition. But they couldn’t be more wrong. Dietary fat, when utilized properly as in the Anabolic Diet, can be the key to growth and success. And while some will see the Anabolic Diet as a new, revolutionary, even dangerous approach to nutrition, its basics actually originated with the dawning of mankind. THE PRIMITIVE DIET First let’s clear up a widely held misconception that ancient man was a herbivore who turned his nose up at all meat in favor of the available plant life. Current vegetarians often claim that their diet is the most natural and ancient known to man, in an effort to gain converts, but it’s simply not true. In fact, archeological evidence shows that man’s earliest tools were put to use, at least in part, in the dressing of meat1. In many areas, the diet of primitive man was made up almost entirely of animal products. The continued affection for meat demonstrated by the monkeys and apes that are our primate cousins today is also testament to early man’s dietary preference. There’s a good reason for all this. It’s called survival. Meat is a far superior source of amino acids than plant life. It’s also high in vitamins A, E and B complex. Fat, whose benefits we will discuss throughout this book, is also readily available in meat and not in plants. Along with many other uses, including the fact that it’s tasty and adds to the palatability of food, fat is necessary for proper breakdown and use of vitamins A, D, E and K in the body. Meat is, indeed, one of the most nutritious substances on earth, and it’s been held in high esteem by civilizations throughout history. It’s even played a big role in religious ceremony. In the early days of recorded history, meat was offered to the prevailing Gods through “burnt offerings”, and the Bible reports on feasts held in conjunction with these animal sacrifices. So when we’re talking about “natural” or “primitive” diets, we’re not talking about the eating habits of vegetarians. We’re talking about meat eaters who came to understand early the importance of meat in the daily diet. Man’s earliest diet probably consisted mainly of meat, supplemented by periodic feedings of carbohydrates. It was only with the development of agriculture a mere 10,000 years ago that any large change was seen. In the nearly 50 million years of man’s existence before that, man was largely carnivorous and lived off animal flesh. At its crudest, this meat diet bears a strong resemblance to the Anabolic Diet we’ll be providing you with. All we’ve done is taken this primitive diet and brought it into the modern age, making use of modern science to adapt it and perfect it for maximum health, fitness and development. THE ESTABLISHMENT WON’T LIKE THE ANABOLIC DIET But don’t expect the Anabolic Diet to be hailed widely by major food industries in our society. Go down the aisles of any supermarket today and you’ll see little but fancy carbohydrates on 4 THE ANABOLIC DIET the shelves. Meat is simple. It involves little more than butchering a cow. It’s also very difficult to package for big profits. It wouldn’t be in their interest to support it. A similar situation exists with the supplement industry. They won’t be happy with this diet because it doesn’t require protein supplementation. You’re already getting plenty of protein from all the meat you’ll be eating. Likewise, the general supplements they tout will be of little use here. Though we’ll be prescribing supplements to give you the edge in maximizing the Anabolic Diet’s benefits, they will be of a high tech variety, specially designed for the needs of the bodybuilder dialed into the anabolic lifestyle. They’ll be well beyond anything the generalists are presently offering. Those modern day gurus of nutrition, who think that the quality of a diet should be measured in the torture it extracts on its users, won’t be pleased with this diet, either. It’s not torture. You’ll be eating meat during the weekdays, supplemented by a wide variety of other delicious foods. And when the weekend comes, virtually anything goes. While you may have to give up that lasagna or ice cream during the week, you can have it during the “carb loading” portion of the diet that comes every weekend. Unlike the high carb diets and others of it’s ilk, you aren’t forced to give up your favorite foods forever on the Anabolic Diet. THE MODERN BODYBUILDER Although my approach to the high fat/high protein/low carbohydrate is new, it’s interesting to note that an early form of the diet was favored by many bodybuilders back in the 1960’s. It wasn’t well refined at the time. Nor did it feature the critical aspects of hormonal manipulation and stimulation I’ve added. But it concentrated on meat consumption with very few carbs, and bodybuilders were pleased to find themselves maintaining maximum muscle with very little bodyfat. In fact, the diet produced some huge men back in the 60s. They didn’t have all the components of the diet perfected and didn’t get the “super-ripped” look bodybuilders work for today but, nonetheless, the diet produced some big, big men. Unfortunately, the trendy diets stressing high complex carbs, high protein and low fat swept through the bodybuilding community so completely that these earlier experiments in a high fat approach were wiped out. As often happens, the blinders went on to alternatives to the high carb movement, and the high fat diet was ignored by most people. I was the exception. I began working with the diet as an active powerlifter in the 1970s and used an earlier version of what you’ll find in this book on my way to winning the world championship in powerlifting in 1976 and the World Games in the sport in 1981. ANABOLIC STEROIDS Soon after, the world of professional sports began their campaign against anabolic steroids. Strict drug testing began in the world class bodybuilding community, and the cry went out for some natural alternative to steroids. By that time steroids had assumed their place as a “wonder drug” among bodybuilders and other athletes. Physically, steroids had been shown to have a remarkable effect on muscle growth and INTRODUCTION 5