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ABOUT THE AUTHOR |
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INTRODUCTION: DIETARY FAT IS NOT THE ENEMY |
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The Myth |
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The Anabolic Diet |
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The Primitive Diet |
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The Establishment Won't Like The Anabolic Diet |
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The Modern Bodybuilder |
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Anabolic Steroids |
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CHAPTER 1 BENEFITS OF THE ANABOLIC DIET: MORE MUSCLE, LESS BODY FAT, AND IT'S ALL NATURAL |
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Physical Benefits |
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The Metabolic Advantage |
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Protecting Protein |
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Fat Is Not The Enemy |
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The Psychological Edge |
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CHAPTER 2 HISTORY OF BODYBUILDING DIETS: CARBOHYDRATES AND THE BODYBUILDER |
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The American Diet |
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Cancer And Diet |
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The Bloating Of America |
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The Popular Bodybuilding Diet |
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Problems With Bulking Up/Cutting Down On Other Diets |
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Would You Rather Burn Muscle Or Fat |
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Strength Level And Motivation Decreases |
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Protein Levels Drop |
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Inconvenience |
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Reluctance to Cut |
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Extreme Swings in Bodyweight |
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Minimal Lean Weight Gains |
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CHAPTER 3 THE ANABOLIC DIET-HOW AND WHY IT WORKS |
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Controlling Catabolism (Muscle Breakdown) |
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Getting Started |
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The Diet |
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What To Eat |
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The Best Diet |
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When To Eat |
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When To Eat Carbs |
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Experiment |
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Endurance Effects |
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Diet Phases |
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The "Sweet Tooth Society |
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Don't Mix Diets |
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The First Week Is The Toughest |
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Controlling Bodyfat |
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Mass Phase Duration Can Vary |
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Weekly Weight Gains |
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Experiment With Foods |
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Panic Attacks |
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Messing Up A Good Thing |
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Fluid Retention |
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Don't Overdo It |
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1-2 Weeks Out |
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Countdown To Contest |
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Prejudging |
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CHAPTER 4 SUPPLEMENTATION A NO-NONSENSE GUIDE TO WHAT TO TAKE, WHEN TO TAKE IT AND WHY |
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Lifestyle |
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Training |
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Why Supplements |
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The Multi-Vitamin |
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Increased Antioxidant Use |
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Protein |
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Free Form Amino Acids |
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The Formulas |
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Other Beneficial Supplements |
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Buffer Drinks |
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Omega-3 Fatty Acids |
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Stay Away From These |
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CHAPTER 5 SPECIAL MODIFICATIONS-DOING IT YOUR WAY |
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The Midweek Carb Spike |
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Short-Term Loading On Weekends |
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Long-Term Loading On Weekends |
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Varying Calories |
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Extreme Variance |
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Low Protein Weekends |
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Increasing Calories Before A Contest |
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Follow That Instinctive Voice |
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Aerobics |
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The Contest |
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The Anabolic Diet As A Control Diet |
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CHAPTER 6: SOME COMMON QUESTIONS |
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SAMPLE STARTER DIETS |
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SAMPLE 3,000 CALORIE DIET MENUS |
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SAMPLE 1,500 CALORIE DIET MENUS |
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CALORIE/CARBOHYDRATE CHARTS |