Dipasquale’s “anabolic diet” with good results?? every time i do a bulk and cut cycle eating normally i just gain back the fat before adding significant muscle.
The Issues of The Anabolic Diet
I tried the Anabolic Diet for a while and had marginal results.
Research by Dr Jake Wilson (former Director of the Tampa University Human Performance Lab) determined this Cyclical Diet is counter productive.
Breaking It Down
The Traditional Cycle is 5 days on low carbohydrates then 2 days of high carbohydrates. This is a seven day cycle of 5 Low Carb and 2 High Carb days a week, each week.
It takes approximately 3 day to get into ketosis. That means that in the following 1-2 days you are in ketosis; utilizing more body fat for energy.
Thus, 2 days of Carb Loading take you out of ketosis, then it take you three days to get back into ketosis for about 2 says.
High Carb Days
Carbs trigger elevation in Insulin. Insulin is "Globally Anabolic"; it produces and increase in both muscle and body fat.
As Jay Rob, Nutritionist stated, "Insulin is a Fat Maker..."
As per Wilson's research...
Minimizing Fat Gain
After being on a Ketogenic Diel, an individual who decides to return to higher carbohydrate intake, need to do so slowly. This give the body time to reacclimate to carbohydrate intake.
Increasing carbohydrates approximately 100 gram for a few day. Then increase carbohydrate to around 200 day for a few days. This approach enable individuals to minimize fat gain.
Ketogenic Diet Misconceptions
I have been on the Ketogenic Diet since 2016 due to a metabolic condition.
1) It is for Weight Loss
There is some validity to this. A High Fat, Moderate Protein, Low Carbohydrate Diet decreases hunger: y0u eat less.
2) Gaining Weight
I have both lost weight and gained weight on the Ketogenic Diet by decreasing or increasing calorie intake.
At one time I gained 17 lbs on the Ketogenic Diet by dramatically increasing my calorie intake.
To gain weight on the Ketogenic Diet, I increase my daily fat intake by 120 gram. That meant that my daily calorie intake increase to 1314.
3) You can increase Strength.
The issue is that a training on a Ketogenic Diet requires a different training approach vs being on a the typical High Traditional
Western Diet.
This has to do with the...
Energy Systems
1) The Phosphagen Energy System
The Phosphagen Energy System utilize ATP (Adenosine Triphosphate)
Maximum Strength. Power and Speed Training are primarily this system.
Training Reps is this system are 5 or less, around 10 seconds.
Thus, individual on a Ketogenic Diet are able to optimize their training in the Phosphagen Energy System.
Individual on a High Carbohydrate Diet perform well in the Phosphagen System, as well.
2) The Glycolytic Energy System
This system produces energy with glucose. Individuals who perform exercises or fairly high intensive exercise or activities that last longer than 30 seconds and less than around two minutes require glucose. This group need a fairly High Carbohydrate Diet.
Hypertrophy-Bodybuilding Training on Keto
Research by Dr Jonathan Oliver determined that Cluster Set Hypertrophy is one of the optimal methods for enabling individual on a Ketogenic Diet to increase muscle mass.
Cluster Set enable an individual to primarily work in the Phosphagen Energy System. This approach minimally utilized some muscle glycogen.
The Difficulties of the Ketogenic Diet
1) The majority of individual are rarely on a Ketogenic Diet, even Cyclical one. They lack knowledge regarding the nuisances of it.
2) Due to the restrictiveness of the Ketogenic Diet, the majority of individual cannot maintain, stick to it for long.
These are the two primary reasons that I don't recommend it.
Intermittent Fasting
This is an easy and effective method for decreasing calorie intake.
Nothing to fix, just skip a mean now and then.
The Twinkie Diet
Mark Haub who teaches Nutrition at Kansas University, demonstrated to his class the primary key to weight loss is calorie restriction.
Haub lost 27 lbs on a Calorie Restricted Twinkie Junk Food Diet.
