Anabolic Diet

Copyright Notice
Published by:
Muscle Monsters LLC
Copyright © 2018
All material in this guide is, unless otherwise stated, the property of Muscle Monsters LLC and Alain
Gonzalez. Copyright and other intellectual property laws protect these materials. Reproduction or
retransmission of the materials, in whole or in part, in any manner, without the prior written consent of
the copyright holder, is a violation of copyright law.
Legal Disclaimer
Warning: All the information presented in the Anabolic Diet is for educational and resource purposes
only. It is not a substitute for or in addition to any advice given to you by your physician or health care
provider.
Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are
solely responsible for the way information in the Anabolic Diet is perceived and utilized and so, you do
so at your own risk.
In no way will Alain Gonzalez or any persons associated with the Anabolic Diet be held responsible for any
injuries or problems that may occur due to the use of this book or the advice contained within.
Personal Disclaimer
We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of
practical application, dealing with the needs of our own health and physiques as well as the needs of
others. Any recommendations we may make to you regarding diet, including, supplements and herbal
or nutritional treatments must be discussed between you and your doctor/s.
Muscle-Building Disclaimer
Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identi-
fy what a “typical” result is. The truth is that most people never do anything when it comes to trying
building muscle. They might buy a million products, including this one, but never do anything with the
information they have in hand. The testimonials that you saw were of people who took action, followed
a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you
should do this too.
ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 3

Part 1
Muscle-Building
Nutrition Explained

Chapter 1
The Foundation
Anytime I hear someone say, “Fitness is 80% nutrition and 20% training”, I want to punch them in the
face. Not because I am a violent asshole, but because it’s this type of misinformation that is keeping guys
(and girls) from achieving their goal physique. They begin to believe that, as long as they “eat healthy”
and show up to the gym regularly, they’re on the right track. It’s just not true.
Understand this: it doesn’t matter how “healthy” you eat or how many supplements you take, if you’re
not stimulating muscle growth through proper training, you will never build muscle, period.
You can eat every 3 hours and chug protein shakes all day long, but if you’ve been bench pressing 95
pounds for the last 6 months, you’re not going to build a bigger chest.
Building muscle is 100% nutrition and 100% training.
That said, regardless of how solid this nutrition program is, if your training sucks, you’re not going to
maximize your results. Maybe you are on a solid program, but you’re missing days every week—in that
case, you’re screwed, too.
So before you skip right to the meal plans section in hopes that they’ll be the solution to your lack of
muscle growth, I want you to do two things:
1. Make the Commitment
com-mit-ment
1. the state or quality of being dedicated to a cause, activity, etc.

2. an engagement or obligation that restricts freedom of action.
Over the years, I’ve seen friends come and go… to and from the gym, that is.
What typically starts out as excitement and determination, almost always ends up as disappointment
and failure.
In a recent survey conducted with the reasons why people quit their gym membership, 30% of respondents
said they weren’t using it.1
We can speculate as to why they weren’t using it, but I think it’s safe to say that anyone who just quits,
is not committed. One might say that it’s due to a lack of motivation, and this may indeed be true, but
dictating your actions based on emotions, alone, is setting you up for major failure.

This is, in part, due to decision fatigue: a theory that suggests that the simple act of making a decision
depletes us of willpower.2 Going to the gym isn’t just about money or time, it’s about making the decision,
each day, to get in your car and head to the gym for a given amount of time. When going to the gym is
no longer a choice, but a commitment, you’ll never have to rely on willpower, which is limited, ever again.
Success in anything, from fitness to business to marriage to friendships, all boils down to one thing:
commitment. If you’re committed to the goal of transforming your physique, then dedicating yourself to
your training comes naturally.
Are you committed to the journey?
2. Choose the Best Program for YOU
Commitment is a necessary step for success, but showing up, alone, won’t get you jacked and ripped.
This is why it’s critical that you choose a solid, well thought-out program.
Whether you’re new to lifting or a seasoned vet who can make his way around the gym with his eyes
closed, the better the program, the better the results. But what good is a program without adherence,
am I right?
This is why, when choosing a program, you must not only consider how effective the program is, but how
realistic is it that you adhere to it, too.
So before choosing a program based on whom it’s designed for (i.e. beginners, intermediates, or advanced)
or how much muscle your friend gained from it, you must first ask two very important questions:
1. With my current schedule, can I, realistically, adhere 100% to this program?

2. Does this program get me primed and excited to get up, each day, to hit the gym?
Although you’re dedicated to your program, whatever it may be, if it doesn’t fit your schedule, it’s not
realistic to expect 100% adherence.
And commitment, alone, is enough to get you out of bed and to the gym—but it doesn’t guarantee that
you’re super pumped and performing your best.
Let’s imagine you had two choices to choose from—one is an “optimal” 4 day split, the other is a less-
effective, 3 day full-body routine—which would you choose for best results?
The answer may seem obvious, but it’s far from it.
Due to your schedule, you’ve only got 3 days in which you’ll have time to hit the gym—adhering to the
4-day workout is unlikely. Let’s not forget, the 4-day split is an upper-lower routine and it’s not exactly
something you enjoy.

Do you still think the “more-effective” split is, in fact, more effective for you than the 3 day full-body
routine? The fact that you can adhere to a 3-day training schedule, alone, is more than enough to yield
better results than a better program with less adherence. Match that with a training style that you enjoy,
and you’ve got a powerful program—one you would have, initially, disregarded because you chased the
word “optimal”.
Don’t ask what should I do, but what can I do? (Credit Eric Helms for that gem of advice)
Training Programs that Work
1. Mass In a Flash: This program is designed for beginners and requires 3 days of training per
week.
2. The Anabolic Workout: This is the routine I prescribe in this book. It’ strategically designed
for the intermediate lifter and requires 4 days of training per week.
3. M.A.U.L. Training: This is an intense 5-day training split that I created for more advanced
lifters.
Now that you’ve made the commitment and chosen a program to follow, it’s time to get into the meat
and potatoes of this program (pun intended).

Chapter 2
Eating to Grow
Stimulating the muscle enough to grow is one thing, ensuring that the necessary nutrients are available
for recovery is another.
Think of it this way: Trying to build muscle without proper nutrition is like renovating your house with
nothing more than a sledge hammer; you’ve got the tools necessary for demolition, but good luck putting
up new walls, painting, and installing new appliances.
This is why it’s critical that, if your goal is to build muscle as fast as humanly possible, you eat in a caloric
surplus. If you’re eating more calories than you’re expending, you’ll ensure that you’ve got sufficient
resources available to repair and rebuild new muscle tissue. Failing to do so, on the other hand, will
result in nothing more than wasted time and energy.
I’ll put it frankly: I don’t care how hard you’re training or how flawless your adherence—if you’re not
eating enough, you’re not going to grow.
How Much Should I Eat to Build Muscle?
If you are a male with a healthy metabolism who exercises regularly, then the number 16 is a great place
to start.3
Calculating Your Caloric Intake
Bodyweight (in lbs) x 16 = Starting Caloric Intake

Example: 150 lbs. x 16 = 2,400kcal
In most cases, this caloric intake will put one at maintenance. For others, this will suffice for building
muscle, maximally. The least likely outcome is that you’ll be undereating. Either way, though, it’s simply
a starting point.
In case you’re wondering: no, there is nothing magical about the number 16. However, it isn’t arbitrary in
the least. To the contrary, this calculation is based on a few scientifically grounded factors:
Resting Metabolic Rate: an estimate of how many calories you’d burn if you were to do nothing but
rest for 24 hours. For men, we typically use about 11 calories (10 for women) per pound of bodyweight.
Thermic Effect of Activity: the number of calories burned through physical activity. This accounts for
about—assuming you’re not sitting all day—30-50% of the energy your body uses.
Thermic Effect of Food: the amount of energy required to eat, digest, absorb, and store food. This
makes up for another 10% of the energy our body uses.

Creating a Calorie Surplus
Once you have a starting point, it’s time to create a calorie surplus. This can be done in 1 of 2 ways.
1. The Calculated Method: Eat 16x your bodyweight in calories for the next two weeks and track
your progress before making adjustments.
2. Fast Track Method: Add 250kcal to your estimated maintenance and start there.
Now that you’ve got a starting point, it’s time to track and adjust to ensure you’re eating enough, but not
too much.
1. Weigh yourself every morning for an entire week while adhering to starting calories.
2. Get an average of your weigh-ins for that week.
3. Weigh yourself every morning for another week while adhering to the same calorie intake.
4. Get an average of your weigh-ins for week 2.
5. Subtract the week 1 average from the week 2 average.
Look, I know I probably don’t have to explain this, but I have learned in the past that one should never
assume.
If you’re not sure how to calculate your average weight, fear not. Simply add up all of your weigh-ins for
the week and divide the number you get by the number of weigh-ins.
For Example:
144.2 + 145.6 + 146.6 + 144.8 + 144.8 + 144.4 = 870.4/ 6 = 145

146.6 + 145.2 + 145.6 + 146.2 + 146.6 + 144.8 = 875/ 6 = 145.8
If your average weight has gone up, you’re in a caloric surplus and eating enough to build muscle. If your
average weight has remained the same, you’re at maintenance and should increase your calorie intake
by 250-500kcal per day. If your average weight has gone down, however, you’re undereating and should
increase your intake by 500kcal.
Rate of Weight Gain for Lean Mass
In a perfect world, weight gain would always equal muscle gain. Unfortunately, there is a finite limit to
how much muscle our body can build in a given timeframe. The longer you’ve been lifting, the lower that
limit becomes.
If your goal is to gain lean mass—I’ll assume it is since you’re reading this book—then you’ve got to be
strategic about how large of a surplus you’re in.

Over your lifting career, you can expect to gain 40-50 pounds of total muscle mass. And according to the
author of The Protein Book, Lyle McDonald, we can expect to achieve half of that (20-25 lbs) growth in the
first 12 months.4
Alan Aragon, another expert in the field, suggested more or less the same thing—18-27 lbs in your first
year. This is due to our bodies being hyper-responsive to the newly introduced stimulus during the
beginning stages of our training.5
Unfortunately, the closer we get to our genetic ceiling, the slower the progress becomes.
You see, although someone who is new to weight training can expect to gain 2 pounds of muscle per
month, a trainee who’s been lifting for 2-3 years can expect to gain only half of that (or less), while a more
experienced lifter—someone who has been training for 4 or 5 years—may experience just a fraction of
that.
To keep things simple, we’ll use Lyle McDonald’s Lean Muscle Mass Gain Chart as a guide.4
If you’re looking to maximize muscle growth while minimizing fat gain, I’d recommend aiming for about
1 pound over your potential. The reason is simple: when you’re in a calorie surplus, you’re going to
gain some fat. If you’re in your second year of training and gaining just 1 pound per month, then you’re
probably only gaining about 0.5 pounds of muscle (give or take).
Rate of Weight Gain Chart

Years Training Goal Weight Gain
1 Year (or less) 0.75-1 pound per week
2 Years 0.5 pounds per week
3 Years 0.25 pounds per week
4 Years 0.5 pounds per month
1 pound of adipose tissue contains 3500 calories.6 Therefore, we can estimate how much of a surplus
we are in based on bodyweight changes. And although the “3500 calorie rule” isn’t 100% accurate—since
not all weight gained (or lost) is fat, and energy expenditure changes over time7—it serves as a good
guideline for estimating caloric needs.

In theory, if you’ve gained 1 pound in a week, you would be in a 500kcal surplus (7 x 500 = 3500). If your
goal is to gain 0.5 pounds per week, then your goal surplus would be about 250kcal. If you’re a bit more
advanced and are aiming for just 0.25 pounds per week, then a surplus of 125kcal would suffice.
Now, if your goal is 1 pound per week and weight has increased only slightly—say 0.4 lbs.—then simply
multiply 3500 x 0.4, which equates to a 1400 calorie surplus for the week. If the goal is 3500, then subtract
that 1400 from 3500 and divide the answer you get by 7.
3500 – 1400 = 2100

2100/ 7 = 300
In this case, you’d simply increase your calorie intake by 300kcal (preferably in the form of carbohydrates).
Using the same example, if your goal is to gain 0.5 lbs. per week, then the weekly surplus you’re aiming
for is 1,750. In this case, subtract the 1400 from 1750.
1750 – 1400 = 350

350/ 7 = 50
In this case, you would have to bump your calories up by about 50 in order to reach the goal of 0.5lbs.
per week.
For the more advanced trainee, 0.4 pounds may be too large of a surplus. However, if you’re only slightly
over, it’s often times easier to keep things where they are as your metabolism will adapt and that 0.4
may end up being—perhaps a week or two later—the 0.25 you’re looking for. That said, however, I think
it’s still worth giving an example of how one would reduce calories in the event they needed/wanted to.
If the goal is 0.25 pounds per week, that equates to about an 875kcal surplus for the week. If you’ve
gained 0.4 pounds, however, that equates to about a 1400kcal surplus (slightly over your goal). Simply
subtract your goal (875) from where you’re at (1400) and divide that number by 7.
1400 – 875 = 525

525/ 7 = 75
In this situation, you’d simply decrease your calorie intake (preferably in the form of carbs) by 75kcal.
Are you overwhelmed yet? If so, don’t be. I am only giving you these numbers so that you have a clearer
understanding as to what is happening and why. Most of the adjusting you’ll have to make to your calorie
intake can be—and should be—done intuitively. The point is not to become obsessed over the numbers,
but rather, to give you a better idea of what changes should be made; they don’t have to be perfect, just
sensible.
At this point you should have a clear understanding of how many calories you should be consuming per
day in order to build lean mass. In the following chapter, we’re going to take it a step further and dive into
where these calories should come from. Surely eating 2500kcal worth of donuts isn’t going to maximize
muscle growth and minimize fat gain, right?

Chapter 3
Macronutrient Distribution
Eating enough to build muscle, alone, is a great start. The next step, however, is to adjust the macronutrient
distribution of those calories to ensure we are gaining more muscle and less fat.
Alas, failing to do so will result in faster fat gain, poor nutrient partitioning, and ultimately, less time in a
lean mass phase.
Macronutrients: Nutrients that the body uses in relatively large amounts—proteins, carbohydrates, and
fats. This is as opposed to micronutrients, which the body requires in smaller amounts, such as vitamins and
minerals. Macronutrients provide calories to the body as well as performing other functions.
Note: Don’t bother doing any of the calculations mentioned in this chapter. The AnabolicDiet Calculator
you’ve been granted access to on the resources website for this book will take care of that for you.
The Proper Macronutrient Ratio
Protein: When you consume protein, your body breaks the protein molecules in the food down into
amino acids, and then uses them (the amino acids) to build its own proteins. If you don’t consume
enough protein, your body may not get enough amino acids to build and repair muscle tissue.
How Much Protein: One study suggests that 0.6-0.8g per pound of bodyweight is enough to maximize
protein synthesis8; however, they note that “more protein should be consumed during periods of high
frequency/intensity training.”Another study found a similar conclusion, but suggested that a higher
intake may be beneficial depending on a number of factors.9
With that in mind, I would recommend somewhere between 0.8-1g of protein per pound of bodyweight.
Fats: Adequate fat intake is necessary for hormone production, nutrient partitioning, and overall health.
How Much Fat: The Department of Nutrition and Exercise Sciences at Oregon State University concluded
that somewhere around 20-35% of our energy intake should come from fats.10 This could be broken
down to, roughly, 0.3-0.4g per pound of bodyweight. Plenty of other research noted similar findings.11
I recommend starting at about 0.3-0.4g of fat per pound of bodyweight; however, if a higher fat intake
is warranted for better adherence, go for it. Just note that fats are more efficiently stored as bodyfat
when overeating than both carbohydrates and protein.12 Getting too many of your daily calories from fat
may result in slightly more fat gain during your overfeeding phase.
Carbohydrates: Sugars, starches and fibers found in fruits, grains, vegetables and milk products. They’re
also the body’s primary source of energy. Other major roles of carbohydrates are conserving protein in
our tissue (making them muscle sparing) and priming fat metabolism.

How Many Carbs: According to some research, 45-65% of our daily intake should come from
carbohydrates.10 Unfortunately, dictating your carbohydrate intake by percentages is just not ideal.
Fortunately, however, because we know exactly how much protein and fats we need, it wouldn’t take a
mathematician to allot the remaining calories to carbohydrate intake.
As I implied, once you’ve calculated your overall caloric intake, figure out exactly how many calories
you’ll be getting from both fats and protein. Whatever calories are left over will make up your carb intake
(Note: use the Anabolic Diet Calculator to take care of this calculation for you).
Converting Calories to Grams

Carbohydrates 1 Gram = 4kcal
Protein 1 Gram = 4kcal
Fats 1 Gram = 9kcal
Calculating Carb Intake
Step 1: Convert your daily protein into calories.
Protein Intake (in grams) x 4 = Calories from protein
Example: 204g x 4 = 816 calories
Step 2: Convert your daily fats into calories.
Fat Intake (in grams) x 9 = Calories from fat
Example: 85g x 9 = 765 calories
Step 3: Figure out how many daily calories are left over.
Calories from protein + Calories from fat = X

Total Daily Calories - X = Y
Example: 816 + 765 = 1,581kcal

2,970 (daily calories) – 1,581 = 1,389kcal left over
Step 4: Convert your carb calories into grams.

Y/ 4 = Carbohydrate Intake (in grams)
Example: 1,389 / 4 = 347.25 grams of carbohydrates.
Whether you did the calculations manually or used the Anabolic Diet Calculator, you should know not
only how many calories you need to consume, but what macronutrient those calories should come from.
That information along with the knowhow of tracking and adjusting is enough to make some serious
gains. That said, however, I understand that you may still be confused as to what foods you should
be consuming; for you, the following chapter will clear that up. I also understand that not everyone is
interested in tracking each gram of each meal or having to constantly make food choices throughout
that day; for you, I’ve created the Anabolic Meal Plans. Either way, I’ve got you covered.
Chapter 4
Food Quality Matters

You’ve got the foundation for your training set and the base of your diet established. You’ve decided
on a program that fits your needs, you know how many calories you should consume in order to grow,
and you know the exact macronutrient breakdown of those calories. But you’ve probably got one last
question: what foods should I eat?
Fair enough. Not just because it’s important to understand the difference between a protein source
and a carb source—you probably already know that—but because food quality matters. Truth is, not all
proteins are created equal—the same is true of fats and, to some degree, carbs as well.
Now before we get into the nitty gritty, let me clear something up.
Good Food VS Bad Food
You’ve probably heard it before, “eat clean, train dirty” or “eat clean, train mean” or “you can’t expect
to look like a million bucks if you eat off the dollar menu.” But what the hell does that mean anyway?
Are some foods really more sanitary than others? Should we throw our pop tarts in the washer before
consumption?
Seriously, though…if you ask 10 people what it means to “eat clean”, you’ll get 10 different answers. All
of those answers, though, will have one thing in common: it’s extremely restrictive. It leads us to believe
that some foods are good and others are bad. But no one has ever dropped dead from 1 candy bar – just
like no one has gotten up in the morning lean and healthy from consuming a few servings of vegetables.
This is not to say that we should opt for the mint chocolate chip ice-cream over apples and carrots, but
being too restrictive in your diet is (1) making it damn near impossible to eat enough and (2) removing
one of life’s greatest pleasures—delicious food.
If you’ve ever attempted to get 3000kcal from chicken breasts and broccoli, you know what I’m talking
about. And although I do advocate a, mostly, minimally processed, whole food diet—I do also promote a
flexible way of eating. If 80-90% of your foods are coming from minimally processed, whole foods, then
don’t be afraid of getting the other 10-20% from that strawberry ice-cream—assuming it fits into your
overall macronutrients.13
Not only will this make dieting more enjoyable, but consuming enough calories to grow becomes a
breeze when you actually enjoy what you’re eating.
That said, food quality matters and it’s important that if we want to maximize our results, we pay very
close attention to the sources from which we’re getting these calories as they’re not all created equal.

Protein Quality Matters
Protein: any of a class of nitrogenous organic compounds that
consist of large molecules composed of one or more long chains of
amino acids and are an essential part of all living organisms, esp. as
structural components of body tissues such as muscle, hair, collagen,
etc., and as enzymes and antibodies.
75% of your muscle is water and about 24% is protein. The other
1% is glycogen, fat, and salt. Protein makes up about 20% of
your body’s mass. For the average person (people who are not
active), they can “survive” with very little protein due to a survival
mechanism we inherited from our ancestors. This mechanism allows us to recycle broken down protein.
So although you will die if you don’t consume protein, you can easily survive with very little amounts.
But this doesn’t matter to you...
The reason is because you’re kicking ass in the gym pretty frequently. Therefor you’re breaking down
a shitload of protein (in comparison to the person whom is sedentary). And if the goal is to create new
muscle tissue at an even higher rate than you are breaking it down, then that requires more protein.
The Best Protein Sources
Different foods have different combinations of 20 different amino acids. Fact is, some combinations are
more potent than others. 9 of the 20 are considered essential because our body does not create them
(thus we must consume them). Out of those 9, 3 are considered branched chain amino acids (BCAA). Out
of those 3, 1 is the most powerful and most important nutrient for building muscle: Leucine.14
This is why I highly recommend that a good deal of your protein consumption come from foods with a
high leucine content. This is not to say that you should opt only for the protein sources I am about to
mention—in fact, if you’re getting enough protein in the day you’re not likely to be deficient in any of
the 9 essential amino acids—but it’s certainly something to consider if your goal is to maximize muscle
growth.
Food Sources
Whey Isolate Chicken Whitefish Eggs

Leucine
High in
Pork Beef Milk Wheat
Although these foods do contain leucine in higher amounts, this essential amino acid is present in most
of the other protein sources that we consume regularly.
High Protein
Turkey Whey Fish Bison

Veal
Foods
Beef Cheese Milk Lamb

Greek Yogurt
Eggs Cottage Cheese Beans Pork

If you want to ensure that you’re maximizing muscle growth, I’d advise two things: First, and most
importantly, get enough protein. Lastly, aim to get about 20-30 grams of protein per sitting—this will
ensure that you’re getting enough leucine to maximize the anabolic response.
Fat Quality Matters

Dietary Fats: Fats consist of a wide group of compounds that are
generally soluble in organic solvents and generally insoluble in
water. Chemically, fats are triglycerides: triesters of glycerol and any
of several fatty acids.
If a fat is solid at room temperature, it’s a saturated fat. Saturated

fatty acids (SFA) are found in foods like meat, dairy, and bacon
fat. These were once considered to be “bad fats”.
Over the years, saturated fat and its potential health risks have been highly debated. However, we now
know that saturated fat isn’t the danger we once thought it was. That is, a recent meta-analysis showed
that there was no significant evidence for concluding that saturated fat intake was associated with heart
or cardiovascular disease.15
If a fat is liquid, it’s an unsaturated fat. Unsaturated fats are found in foods like olive oil, avocado, fish,
and so on. These are considered to be “healthy fats”.
There are two types of unsaturated fats:
Monounsaturated Fats (MUFA): these are a great source of energy and have been shown to have an
array of health benefits.16
Polyunsaturated Fats (PUFA): these are essential fatty acids (EFA)—meaning your body can’t produce
them from other fats.
There are two types of EFAs: linoleic acid, an omega-6; and alpha-linolenic acid, an omega-3. Linoleic
acid is by far the most common PUFA in our diets because it’s found in foods that we consume regularly.
Alpha-linolenic acid, on the other hand, is a bit scarcer. And if you didn’t skip ahead, then you’re familiar
with the two omega-3s found in fish oil—EPA and DHA—and all their benefits.

Guidelines for a Healthy Fat Intake
You can be quite flexible in how you reach your fat intake for the day, but I recommend you get the
majority of your dietary fats from healthy choices like: meats, eggs, nuts, seeds, oils, and fatty fish.
Although I wouldn’t over think your saturated fatty acid consumption, I do suggest that you strive to
get plenty of your daily fat intake from unsaturated fats. Ultimately, if you’re reaching your minimum
required fat intake for the day—while making an effort to get a good deal of it from healthy fat sources—
you’ll surely achieve all of the health and performance benefits that come from a healthy fat intake.
Choices: Fats
Meat Pistachios Brazil Nuts Almond Canola Oil Trout

Healthy
Eggs Almonds Cashews Butter Fish Oil Herring

Avocado Peanuts Pecans Cashew Salmon Flaxseeds
Olives Walnuts Peanut Butter Butter Mackerel Sunflower Seeds
Carb Quality Matters

Carbohydrates: any of a large group of organic compounds
occurring in foods and living tissues and including sugars, starch,
and cellulose. They contain hydrogen and oxygen in the same
ratio as water (2:1) and typically can be broken down to release
energy in the animal body.
The only thing carbohydrates are responsible for is energy.

This energy comes from a sugar called glucose. So whether
you are consuming carbs from candy or carbs from brown
rice, it converts to glucose during digestion and then becomes
the preferred energy source for both the mind and muscles.
Now, our body could also convert amino acids into glucose through a process known as gluconeogenesis
and thus we could easily survive without carbohydrates; however, we are not simply trying to survive.
We are trying to become strong, jacked, alpha males who can lift heavy weight on demand.
That said, we need to consume enough carbs to ensure we are performing at our peak. Now this doesn’t
mean that we should simply load up on candy and bread to ensure we are consuming enough carbs. It
just means that getting a small portion of your carbs from these sources isn’t going to harm you.
The reason we want the majority of our carbs from starchy (complex) sources is simple. They contain
more nutrients, more fiber, and help stabilize blood sugar levels better.
Dense Carb
Nutrient
Bread Pasta Yams Vegetables Beans

Sources
Rice Potatoes Oats Fruit

As far as muscle building nutrition is concerned, you know everything you need to know. If you can eat
in a slight surplus and ensure you’re getting the right distribution of protein, fats, and carbs, you’re going
to build muscle—conducive with you being on a sensible training program.
That said, though, most people who are interested in building muscle mass are also very in tune with their
health. Unfortunately, eating enough calories from the right macronutrients and exercising regularly isn’t
always enough. You see, if we want to ensure overall health, we must also take into account vitamins,
minerals, and fiber intake. Although the next chapter won’t help you add another pound of muscle, it will
help safeguard your body from illness and disease, and aid in living a longer, more vibrant life.
Not interested in playing basketball with your grandkids or living longer? Feel free to skip the next chapter.

Chapter 5
Health Insurance
In this chapter we’re going to briefly address health insurance.
And no, I am not referring to medical coverage. I am referring
to the vitamins and minerals you must include in your diet if
you want to maximize your overall health.
The purpose of vitamins, minerals, fiber, and water is quite

simple: to keep you alive and healthy. Negating this aspect of
your nutrition is a guaranteed way to compromise your health
and even hinder the capacity in which you’re able to recover
and, ultimately, perform.
Although a good deal of our bases are covered from simply aiming for the proper amount of fats, carbs,
and protein, eating enough of the right foods does not always ensure you’re meeting your micronutrient
needs.
Fear not, though, because this seemingly complicated topic can be made extremely simple. I am going to
give you a very basic formula that you can use to ensure you’re getting those essential nutrients.
Vitamins & Minerals

Micronutrients: Vitamins and minerals that are essential in minute amounts for the proper growth and
metabolism of a living organism.
Macro Minerals Micro Minerals Fat Soluble Water Soluble

Calcium, Phosphorus, Iron, Cobalt, Copper, Zinc, A, D, E, & K B1, B2, B3, B5, B6, B7, B9,
Potassium, Sulfur, Sodium, Molybdenum, Iodine, and B12, & C
Chlorine, and Magnesium Selenium
Macro Minerals: Present at larger levels in the body or required in larger amounts in the diet.
Micro Minerals: Referred to as trace minerals, meaning they are present at low levels in the body or
required in smaller amounts in our diet.
Fat Soluble: Those which disperse and are stored in fat. We are less likely to be deficient in these vitamins.
Water Soluble: Not stored in the body and must be replaced each day. We are more likely to be deficient
in these vitamins.

How to Make Sure You are Getting Your Micronutrients
Fruit & Veggies
Your Caloric Intake Servings per Day
1200 – 2000 Calories Per Day 2 serv. Veggies + 2 serv. Fruit
2000 - 3000 Calories Per Day 3 serv. Veggies + 3 serv. Fruit
3000 – 4000 Calories Per Day 4 serv. Veggies + 4 serv. Fruit
Minerals
Beef Beans Carrots Milk Grains

Poultry Legumes Bananas Yogurt Fish
Lamb Leafy Peaches Cheese
Pork Greens Grapes Nuts
Vitamins
Broccoli Almonds Pumpkin Banana Beef
Peanut Sweet Beans Potatoes Fruits
Butter Potatoes Lentils Clams Vegetables
Seeds Carrots Chicken Salmon
Food for Thought
Although the overall diet approach of this program is a flexible one where I encourage you to consume
your favorite foods, regularly, I think it is worth mentioning that you should make a habit of sticking
to nutrient dense foods over non-nutrient dense foods for the majority of your meals. Although
“eating healthy” or “eating clean” are bullshit terms, we should not ignore the importance of fiber and
micronutrient content in our foods.
Fiber
Fiber: The indigestible portion of food derived from plants
and waste of animals that eat dietary fiber.
Two main components of Fiber:
Soluble fiber dissolves in water. It is readily fermented in the

colon into gases and physiologically active byproducts, and
can be prebiotic and/or viscous. Soluble fibers tend to slow the
movement of food through the system.

Insoluble fiber does not dissolve in water. It can be metabolically inert and provide bulking or prebiotic,
metabolically fermenting in the large intestine. Bulking fibers absorb water as they move through the digestive
system, easing defecation. Fermentable insoluble fibers mildly promote stool regularity, although not to the
extent that bulking fibers do, but they can be readily fermented in the colon into gases and physiologically
active byproducts. Insoluble fibers tend to accelerate the movement of food through the system.
What does this mean to you? Well, probably nothing at all. The only thing you should be concerned with
is the amount of fiber you take in on a daily basis.
Calculating Daily Fiber Intake: Like the macronutrients we discussed before, there is a very simple formula
you can use in order to calculate the amount of daily fiber that is required for you. As a general rule of
thumb, we should be consuming about 10-15 grams of fiber for every 1000 calories.
Daily Calories / 1000 = a (x) 15 = Daily Fiber Intake
For Example: 2,970 / 1000 = 2.97 x 15 = 45 grams of fiber per day
Whole Wheat Bread Leafy Greens Fruits Whole Grain
FIBER
Whole Wheat Pasta Nuts Beans Cereal
Brown Rice Seeds Peas
Note: This is just a small list of examples of foods that are high in fiber, vitamins, and minerals. As you
have probably noticed, your diet already consists of a number of nutrient dense foods. However, it is
worth mentioning that although you may consume foods that are high in some vitamins and minerals,
you still must make sure you are not deficient in others as they are all extremely important for overall
health, recovery, and performance.
Inclusive > Restrictive
Let’s get something perfectly clear here: most foods that are labeled “unhealthy” or “bad for you” are
not actually harmful to you. These foods are simply devoid of important vitamins and minerals and by
consuming too many of these foods in your diet and allowing them to dominate your intake, you could
run into issues in the form of micronutrient deficiencies. So, instead of focusing on removing these
foods, we should instead focus on making sure we are including enough of the “healthy,” more nutrient
dense foods.
Water
Water is essential for recovery from strenuous exercise. In fact, almost
every mechanical process that occurs in your body takes place in water.
With that said, it’s easy to understand how detrimental dehydration can
be towards your performance and recovery.
Although there is no set-in-stone formula for water intake, having a

guideline to follow will help ensure you’re keeping a mindful eye of your
water intake.

Here is what I recommend for calculating water intake:
(2/3) x Bodyweight in lbs = Daily Fluid Ounces (34 Fluid Ounces = 1 Liter)
Example: (2/3) x 170 lbs = 113 Fluid Ounces (113/34 = 3.3 Liters per day)
Quality and Quantity Matter
Food quality matters, but more important is quantity. Now, before you sabotage the idea of flexible
dieting by assuming that you can consume pizza and donuts 80% of the time and still get great results,
let me explain something: Anyone who follows the guidelines outlined in this book will quickly realize
that meeting your protein needs without going over your fat intake, reaching your fiber requirements
for the day, and making sure you are getting enough fruits and veggies, will find it impossible to replace
whole foods with processed junk.

Chapter 6
The 6 Meal Myth

Despite the myths we have heard about pre and post workout nutrition and eating 6 meals per day to
build and preserve muscle mass, I’d like to say that nothing is more important than meeting your daily
caloric intake in the proper macronutrient ratio, period.
So why even discuss this? Simple, because I think it is important to mention that, for the sake of
consistency, some approaches may be more beneficial for certain individuals.
Meal Frequency
You may be under the impression that eating every 2-3 hours or having 6 smaller meals a day is
necessary in order to optimize your muscle gains. However, much research has been done to prove that
the frequency in which one consumes their meals has little to no effect whatsoever when it comes to
building muscle.17,18 So whether you are eating 6 meals per day or 2 meals per day, the most important
growth factor is total nutrient intake.
Things to consider: Studies have been done to show that spacing out high protein meals every few
hours can elevate protein synthesis to a degree.19 The same research shows that this is only possible
4-5 times per day. With that said, if eating 4-5 high protein meals per day fits into your schedule without
much disruption, it’s what I’d recommend. However, as I implied, the amount of meals you consume per
day should be solely based on your life and what is realistic for you.
Nutrient Timing
Over the years, peri-workout nutrition has been deemed a nonnegotiable in any bodybuilding diet.
“Experts” have labeled pre and post workout meals—or shakes—the holy grail of muscle-building
nutrition.I disagree, and luckily for my argument, so does science.
Let’s take a more objective look at the topic.
Pre-Workout Nutrition
Most (including myself) have once said that consuming adequate carbs prior to an intense workout
is best for optimal performance and muscle preservation. This is mainly due to the evidence we have
associating carbohydrate depletion with fatigue and decreased exercise performance.20 However, while
in a growth phase, most individuals are equipped with sufficient energy and protein to both perform
and preserve muscle mass without having to consume any carbs or protein prior to a workout. On the
other hand, most trainees cannot function 100% in the gym without having a pre-workout meal. Either
way, this is totally optional.

I will say this, though: if you’re like me and train first thing in the morning, going to the gym on an empty
stomach, for most people, will hinder your ability to perform. Now, personally, I find that I do not lose
strength or stamina when training on empty—perhaps I’ve done it so long I’ve grown accustomed it—but
the truth is, the overwhelming majority of people will not be able to perform at their best in a fasted
state.
That said, I’d recommend that you have a meal, snack, or shake about 1 hour prior to your workout,
especially if you’d otherwise be training in a fasted state.
Post-Workout Nutrition
Most (including myself) have also talked about the post workout anabolic window. This theory suggests
that one must consume adequate amounts of protein and fast acting carbohydrates in order to avoid
a catabolic state immediately following a workout. The truth is, staying fasted more than 15-30 minutes
following your workout has no negative effects, as long as you are consistently meeting your nutrient
requirements. The reason is simple: food takes several hours to work its way through your system,
which means that if you’re eating a good amount of calories (which you should be), those nutrients will
still be available after your workout.
Another point I would like to make is concerning the immediate carbohydrate intake. In the past we
were told that an intense workout session would completely deplete us of glycogen and therefore feed
from your protein or muscle tissue in order to produce more energy. However, recent research has
shown that, following an intense anaerobic training session, we are nowhere near complete glycogen
depletion.21 In fact, the amount of glycogen used from an hour or two of heavy lifting is quite minimal.
Now, this is not to say that it is a bad idea to consume a meal following your workout (which I still
recommend you do), it simply suggests that there is no need to speed through traffic on your way home
from the gym to beat the “window”.
How many meals per day should I consume?
As you probably know by now, there is no right or wrong amount. But I would encourage you to choose
a route that makes sense for yourself and your schedule. A route that will make it easy to stay consistent
and that will ensure you are meeting your total nutrients for the day without increasing daily stress.
If you are extremely busy and cannot manage to eat every 2-3 hours, then don’t.
If you need structure and must follow a schedule, then create one that fits perfectly into your day.
If you like structure and must follow a schedule but are limited on time, then pre-cook your meals.
If you have the luxury of cooking and consuming as you see fit from day to day, then do so.
If you require a meal plan, then follow the Anabolic Meal Plans I’ve provided in this book.

If consuming enough calories in order to remain in a caloric surplus is breaking the bank, here are a few
tips and tricks to make big gains on a small budget:
1. 10 Inexpensive Protein Sources for Bulking on a Budget

2. 7 Nutrition Tips for Building Big Muscle on a Small Budget
As you have probably realized, nutrition is not a complicated puzzle. It may not be easy, but it’s simple.
What I mean is this: making sure you are consuming the right amount of nutrients, consistently, should
be the only challenge. Everything else is either completely irrelevant or not as important. This critical
aspect of bodybuilding (nutrition) is not, and should not, be over-complicated. Start focusing more on
the majors (nutrient intake) and less on the minors (nutrient timing).

Chapter 7
The Supplement Cheat Sheet

Let me start off by saying that this category was placed at the very end of Part 1 for a reason. It has little
importance in comparison to energy balance, macronutrient and micronutrient intake, and even meal
timing and frequency. This is not to say, however, that the supplements I am going to mention are not
useful, they’re just not a necessity. I also would like to mention that none of these supplements will matter
much if you are not following the most important nutrition factors: energy balance and macronutrient
distribution.
Health and Recovery
Multi-Vitamin: In the previous chapter we discussed micronutrients (vitamins and minerals) and their
importance. A multi-vitamin that will help ensure you are getting enough of these micronutrients on a
daily basis. The typical Men’s 1-a-day vitamins should be sufficient.
Who it’s for: I’d recommend a multi-vitamin to anyone who struggles to reach their micronutrient goals
through fruits and vegetables.
Recommended Amount: 1 serving per day
EFA (EDA/PHA): Although our diet can provide enough EDA and PHA, in a lot of cases, it is hard to be
100% sure. These essential fatty acids serve as an anti-inflammatory and do a great deal in terms of
effective recovery. Not to mention a number of other miscellaneous benefits such as overall skin health,
disease prevention, etc.
Who it’s for: I’d recommend supplementing with fish oils to anyone who does not consume fish regularly.
Recommended Amount: 2-3grams per day
Performance
Creatine Monohydrate: When it comes to performance, there is no other supplement that has been
more researched or proven to work. Creatine monohydrate ensures 100% saturation of the muscle
tissue and has been shown to increase strength, muscle fullness, and power output.
Who’s it for: I’d recommend creatine monohydrate to anyone trying to maximize their performance in
the gym. Because it’s such an inexpensive product, it’s certainly worth the small investment.
Recommended Amount:5 grams per day

Beta Alanine: This is, ina sense, the muscle endurance version of creatine monohydrate. Any bodybuilder
who trains for strength and/or hypertrophy (anaerobic exercise) can always benefit from increased
muscle endurance.
Who’s it for: This is a supplement I’d recommend buying if, and only if, you’ve go the extra cash to spare.
Also, if you’re someone who uses a pre-workout supplement, I’d stick to a product that contains beta-
alanine in the proper dosages.
Recommended Amount: 3 grams per day
Conditional Supplements
Calcium: This is something to consider if you are lactose intolerant and/or are avoiding the foods that
typically make up one’s calcium intake (dairy).
Recommended Amount: 1 gram per day
Caffeine: This is a safe, tried and true, healthy choice for a pre-workout stimulant. However, like any
other stimulant, the more consistently you take it, the less effective it becomes. This is probably a good
idea to take only on days where you need that extra push to get you into the gym.
Recommended Amount: 200-400mg
BCAA: Not needed if your protein intake is where it needs to be, but can be beneficial for trainees who
are glycogen depleted and have a high intensity session lined up.
If you’re someone who is training with weights and playing an intense field sport, I’d recommend
supplementing with BCAAs.
Recommended Amount: 10grams pre-workout
Final Thoughts
If you’re eating enough calories and getting them in the proper macronutrient ratios, you’re going
to reach 90-95% of your muscle-building potential. The other 5-10% will come from staying healthy,
maximizing protein synthesis through meal timing, and plugging any holes you may have with proper
supplementation. The main goal is simple: eat in a slight calorie surplus and consume enough protein.
Those two things are what make the biggest impact on your ability to build muscle, everything else is just
going to get you a small step closer to maximizing your efforts.

Part 2
The Anabolic Meal
Plans

Chapter 8
Meal Plans VS Tracking Macros

Now that you have the foundation set for your diet—the why—it’s time to dive into the how. You see,
like most goals we set for ourselves, there’s usually more than one way to, as they say, “skin the cat.” The
fact is, as long as you’re adhering to the principles outlined in Part One, you’ll achieve the goal of building
lean mass. So whether you’re like me and enjoy the flexibility that comes from being extra meticulous, or
whether you’re like most people and would rather have it all laid out for you, I’ve got you covered.
First, let’s discuss the two main options—the pros and cons of each. Then, once you’re equipped with
the information necessary to make an educated decision, I’ll show you exactly how to implement your
anabolic diet.
The Meal Planner VS The Flexible Dieter
1. The Flexible Dieter: This is the guy who enjoys the flexibility that comes with being meticulous. He
weighs and tracks every single calorie he consumes and takes a very calculated approach. In fact, his
approach is so strategic, that he is able to fit in a variety of different foods, regularly, without ever
compromising his results.
2. The Meal Planner: This is the person who, as mentioned before, would rather follow a set plan. This
person has one—or various—daily meal plans and schedules that he sticks to. Unlike the flexible diet,
this approach typically does not allow for much variety, and often times it’s hard to stick to (for reasons
we’ll discuss shortly). However, it does eliminate any guess work and serves those who aren’t interested
in making too many decisions in regard to their diet.
Now, before we conclude that one is better than the other, let’s first address why these two approaches
fail.
Why Flexible Dieters Fail
Lately it has seemed as if flexible dieting and “tracking macros” is the end-all be-all of bodybuilding
nutrition, and with good reason. Unfortunately, though, this approach—like many others—still leads to
failure for some. The reason is simple: you’re doing it wrong. A lot of these kids see posts from physique
athletes and authority figures showing off ice cream, cake, pizza, and a variety of creative (non-nutrient
dense) concoctions and assume it’s part how flexible dieting works. What they fail to realize, however, is
that these guys (and girls), for the rest of the day, are extremely calculated in their nutrition. Every single
food item is weighed and tracked and is comprised of,mostly,minimally processed, nutrient dense foods
– the ones that should make up80-90% of your daily intake. But instead of educating themselves a bit,
these young impressionable guys end up eating these highly processed foods all day long, never weigh
or calculate a single meal, have no idea how much protein, fats, and carbs they’re actually consuming,
and end up spinning their wheels.
This, my friends, is not flexible dieting, it’s simply a poor excuse to eat shit all day.

Why Meal Planners Fail
The main reason meal plans fail is very simple: 99% of them are not taking into account macronutrient
distribution. They are typically comprised of 4-6 meals, consist of nothing but “clean foods,” and depending
on your goals, are adjusted by reducing or increasing serving sizes.
The problem with this is that you still have no idea how many fats, carbs, or protein you are consuming
on a daily basis. Not to mention, most meal plans are extremely restrictive.
It’s pretty clear to see that it’s actually not the approach that fails—meal plans and flexible dieting both
work wonders—but rather, it’s the improper application of the method.
Now that we’ve cleared that up, let’s talk a little about the pros and cons to each when executed properly.
Flexible Dieting: The Pros
• Extremely calculated and easily adjusted (if you need to gain weight, lose weight, or maintain, it’s
as simple as adjusting your macros)
• Allows for variety in your diet (never give up your favorite foods)
• Ensures overall health (it prescribes specific micronutrient goals)
• Does not interfere with your social life (never worry about bringing Tupperware to a party)
Flexible Dieting: The Cons
• Requires you to weigh and calculate every single food item

• Constant decisions (what should I eat next?)
• No structure (ending up with 300 grams of carbs left to eat right before bed is not fun)
Is flexible dieting for you?
This is the approach I follow and enjoy. That said, its’ certainly not for everyone. Not everyone wants to
weigh each and every food item as well as enter it into some application to ensure they’re “hitting their
numbers”. Some people don’t want to spend the day making decisions about what to eat, I get it! But if
none of that turns you off and you have no problem with weighing, calculating, and deciding what to eat
next, then perhaps a flexible approach is for you.
Meal Plans: The Pros
• No guess work (know exactly what you’re eating and when you’re eating it)
• No counting calories
• Easily scheduled and structured to fit your day

Meal Plans: The Cons
• Limited variety of food choices

• Can interfere with your social life
Are meal plans for you?
I personally am not a fan of following a set meal plan. Mainly because I enjoy the freedom that comes
with calculating everything. However, I have come to realize that most people don’t want to “figure it out”.
They want to know exactly what they should eat, how much of it, and when, period.
Some people don’t mind bringing Tupperware to the party and even enjoy testing their will power. More
importantly, though, most people just don’t have the time to calculate every single calorie they consume.
That’s completely understandable.
If that sounds like you, then you may be better off following a set meal plan.
The Hybrid Nutrition Solution
What if I told you that you could easily have the best of both worlds? The freedom of fitting in your
favorite foods, regularly, while still eliminating the guess work associated with flexible dieting?
Here’s how:
1. Use the meal plans provided in this book. This way you know your exact macronutrient goals
for the day but can eliminate guessing what you’ll eat each meal.
2. If there is a specific food item or meal that you’re tired of (or don’t have the ingredients to
make), then because you know the macronutrient breakdown, you can easily replace it with a
food or meal of your choice.
3. Not going to be home or have your meals ready? Instead of having a “cheat meal” or an
uncalculated “cheat day”, simply track your macros. This will ensure that your nutrition intake
remains consistent.
4. Have the option, daily, to go with a set meal plan or be flexible that day depending on your
schedule or how you feel.
Who is the hybrid approach for?

The hybrid approach is for anyone who prefers to have structure, but, perhaps due to their family life or
busy schedule, sometimes needs to pivot into a more flexible method.
Regardless of what approach is more manageable for your lifestyle, the main factor of a successful
muscle building diet is that it is calculated. If the macronutrient ratio is determined for the individual,
whether the meals are set and scheduled or free and flexible (or both), you will build muscle on demand.

Chapter 9
Flexible Dieting
If you’ve decided that you want some flexibility in your diet, then pay very close attention here. In fact,
even if you’ve opted for following the meal plans, I’d highly encourage learning the simple art of tracking
macronutrient intake. Not because you may eventually get tired of eating the same 4-5 meals—although
that may eventually be the case—but because it may prove helpful at some point down the line when
you’re substituting foods on your meal plan.
On paper, tracking everything you eat may seem a bit tedious—and in the beginning it may be—but after
a while, like most things, it becomes second nature. Not to mention, despite how complex it may seem
in theory, the practice of tracking nutrition is far from rocket science. I plan to prove that to you here in
this chapter.
In Part One we discussed the importance of micronutrients (vitamins & minerals) and fiber intake. That
said, you’re probably wondering why we’re tracking just macronutrients and not macros, micros, and
fiber. Truth be told, anyone adhering to the macronutrient distribution laid out in this program, while
ensuring that 80-90% of their calories come from whole, minimally processed foods—and are adhering
to the fruit and vegetable intake recommendations—will, without fail, get plenty of these essential
nutrients.
Getting Started
Step 1: Use the Anabolic Diet Calculator to determine your macronutrient intake for the day.
Step 2: Download a free food tracking app like My Fitness Pal to record your intake for the day.
Step 3: Consume foods of your choice while tracking to ensure you stay within your macronutrient limits.
I’d recommend, in the beginning, plugging in meals prior to consumption to ensure you’re staying within
your allotted calories. After a week or so of weighing and tracking, you’ll begin to find your own way of
doing it. For now, however, just start developing the habit of tracking whatever you eat.

How to Track Macros
Step 1: Look Over the Nutrition Label
There are two things that are accomplished by looking at the nutrition label. First, finding out whether
or not you can (or want to) fit this food into your daily intake. Secondly, finding the serving size for an
accurate measurement.

Step 2: Decide the Amount of Servings
Whether you need a ton of a specific macro or are low on another, choosing the serving size is critical.
So whether you want just ¼ of a serving or 3 whole servings is up to you and your individual needs/
preference.
Step 3: Weigh Your Food
Now that we know exactly how many servings we need/want, it’s time to weigh it out. For example, if
you wanted half a serving (using the nutrition label above), then you would weigh out 86 grams. If you
wanted 1 serving, it would be 172 gram. And 2 servings would be 344 grams.
Other foods may show serving sizes in ounces so make sure you grab a food scale that has that option.
In the event that you don’t have a food scale available to you, don’t call it quits. Simply eye-ball the
servings to the best of your ability and track it that way. The longer you weigh and track, the more
accurate you become at eye-balling your food portions.
Step 4: Plug Your Food In
Once the food is measured, simply open up your food tracking app and plug in the name of the item.
Choose the item and ensure you have selected the correct serving size.
Once you plug in the food item, it will automatically add that to your daily numbers.
Step 5: Repeat Until You’ve Hit Your Macros!
In a perfect world, you’ll hit the mark on each macro. Realistically speaking, however, you’re always going
to be slightly over—or slightly under—any given macronutrient. This is perfectly fine. Give yourself an
allowance on each of the 3 macros—aim to stay within 10 grams on carbs and protein, and 5 grams on
fats.

Chapter 10
Choosing Your Meal Plans

Toward the end of this book, you’re going to come across a number of different meal plans. Each one
has been strategically designed using the formulas laid out in Part One to determine calorie intake and
macrontrient distribution. The only work you’ll have to do—aside from preparing the food and consuming
it—is deciding which set of meal plans to start with. Lucky for you, this too isn’t brain surgery.
Alright, so let’s jump right into it.
Choosing Your Meal Plans
1. Open up the Anabolic DietCalculator.

2. Plug your weight (in lbs.) into the designated field.
3. See “Total Daily Calories.”
4. Round that number to the nearest meal plan.
5. Start prepping!
Example A: if you weigh 135 lbs. the Anabolic Diet Calculator will suggest a total daily calorie intake of
2410. In this case, you’d round up to the 2500kcal meal plans.
Example B: if you weigh 130 lbs. the Anabolic Diet Calculator will suggest a total daily calorie intake of
2330. In this case, you’d round down to the 2250kcal meal plans.
To simplify, see the chart below.
Weight (in lbs.) Meal Plans

>115 2000kcal
120-130 2250kcal
135-150 2500kcal
155-165 2750kcal
170-180 3000kcal
185-195 3250kcal
<200 3500kcal
To keep things simple, we’re basing your meal plan off of your current bodyweight in pounds. The fact
that you’re reading a book titled The Anabolic Diet leads me to believe that your goal is to build muscle.
That said, I have to assume you’re not massively overweight; however, in the event that you are, I have
a solution for you.

Guesstimated Lean Body Mass
If you’re at 20% body-fat or higher (or 25% for women)—according to the chart above—then I’d recommend
guesstimating your lean body mass as opposed to using your current bodyweight. The reason is quite
simple: a 200 pound individual whose body-fat percentage is over 30 does not need 3500kcal to build
lean muscle.
Calculating Lean Mass: Bodyweight (in lbs.) x Estimated Body-Fat Percentage = Fat Mass
Bodyweight (in lbs.) – Fat Mass = Lean Body Mass
For Example: A 190 lbs. male with 30% body-fat.
190 x 0.30 = 57
190 – 57 = 133 lbs.
Simple enough, right?
The Hardgainer Solution

If you’re a naturally skinny guy who has found it nearly impossible to put on any weight, then I’d recommend
a bit of a different strategy. For you, I’d suggest starting at your goal weight (within 10 pounds).
For example: if you’re a naturally thin, 125 pound male, and your goal is to weigh 150 pounds, then I’d
recommend starting with the 135 pound meal plans (2500kcal). The reason we want to limit it to 10
pounds is simple: going too high on calories, too quickly, is a sure-fire way to put on unnecessary fat.

Progressing with Meal Plans
At some point or another, regardless of what tracking approach you follow, you’ll have to make adjustments
to your intake. Whether you’re no longer gaining weight at the desired rate or you completely stall, if you
want to get back on track, you’ll have to increase your calories.
Because I like to keep things simple—and I assume you do too—the solution is straight forward. When
your average weight is no longer increasing, this means that you’re no longer providing your body a
positive energy balance. Assuming this isn’t caused by an increase in physical activity, it’s at this point
that you’ll jump up to the next meal plan. In time, as you get bigger and build more muscle, you’ll stall
again – some sooner than others. Either way, the solution is always the same: eat more food.
Time to take Action

Now that you’ve found your starting point and know what meal plans you’ll be following, it’s time to put
theory into practice. From here you’re simply going to follow the meal plans as they’re laid out and track
your weight using the strategy described in Chapter 2.

Chapter 11
Scheduling Your Meals

You’re the only one who knows when you’ll be tied up at work, when you’ll be at the gym, or when you’ll
be too busy playing Call of Duty. With that said, you’re the only one that can schedule your meals.
Now, let me just say this: You do not have to schedule your meals. However, having a set eating
schedule will simplify your day and help hold you accountable. You don’t want to “eat when you feel like
it” and end up having to scarf down 3 meals an hour before bed. Trust me, it’s not fun.
So here’s what I want you to do:
1. Figure out your work and/or school schedule for the day as well as the time you will be
attending the gym (or training).
2. Find out how many meals are required (according to your meal plan).
3. Find out what times you will be able to have a meal, and schedule your meals accordingly.
Monday Meal Schedule Example

8am – Breakfast (Meal 1)
10am – Start Work
1pm-2pm – Lunch Break (Meal 2)
6pm – End Work
6:30pm – Pre Workout (Meal 3)
7:30pm-8:30pm – Gym
9pm – Post Workout (Meal 4)
11:30pm – Dinner (Meal 5)
Fail to Plan, Plan to Fail

“Failing to plan is planning to fail.” -Benjamin Franklin
Whether you’re splitting your meal plans into 2 huge sittings or 6 small ones, you’ve got to get those
calories in. And if you’re like most people and are busy with life (i.e. kids, school, work, friends, etc.), then
you know how quickly the day can pass you by. How many times have you come to and said to yourself
“shit, I forgot to eat.” I’ll guess it has happened more than a few times.
This is why I recommend setting a meal schedule and doing your best to stick to it. Of course, things will
come up and you’ll have to adjust, but having a plan in place is always going to reduce the margin for
error.
On top of that, having a set plan improves adherence. The same way writing your goals down increases
the likelihood that you’ll attain them, having a meal schedule in place will make it more likely that you’ll
stick to the plan.

Chapter 12
Simple Food Substituting

Realistically, there will come a time where you are out of certain foods or not in the mood to eat them.
Completely understandable. In this section I want to go over the simplistic approach to substituting
certain foods on any given meal.
Ready?
Here it is:
If you are not in the mood for the carb source in the meal, then simply replace it with a different carb
source.
Tada!
If you look at the example on the left (meal 3), you will see that I have substituted my baked potato (carb
source) with a cup of white rice (carb source). On the right (meal 4), I have substituted my flaxseed oil
(fats source) with 28 grams of almonds (fats source).
Obsessing over whether or not the substituted item is a 100% match on calories is useless.
If you’re a stickler for accuracy, then the solution will require a bit more work—but will still be relatively
simple. In your case, you’re going to find the macronutrient breakdown for the food item you’re eliminating
and the one you’re swapping it out with, then adjust the serving size for the substitute food to get as
close as you can to those macros.
Consistency>Accuracy
When you’re following the meal plan approach, the goal is not accuracy, but consistency. As long as
you’re eating within range, and the meals and serving sizes are constant, you’ll have no problem tracking,
adjusting, and growing.

Chapter 13
Spicing Things Up
As you skim through the meal plans, you’re probably thinking to yourself “damn, this all looks bland”.
Probably because it is. But it doesn’t have to be. With these Anabolic Meal Plans, I want to allow you to
make them flavorful and enjoyable.
This can be done in one of/or two ways.
1. Flexible Meal Plans

If you’re ok with your meal plan, but, for whatever reason, you’re just really craving some pizza, then
have some! Maybe it’s not pizza that you’re craving, perhaps you have a sweet tooth that you want to
satisfy—if that’s the case, do it.
In Chapter 9 we went over how to track macros and I explained the benefit of understanding this simple
art, even for those on a meal plan. If you want to fit a donut or a few slices of pizza into your diet, you can.
Here’s how: decide what “treat” you want to add to your day and find the macronutrient breakdown.
Once you’ve got the number of fats, carbs, and protein that it consists of, simply adjust a few items on
your meal plan (preferably by reducing serving sizes or eliminating certain foods) and enjoy yourself.
2. Add Flavor
Allow yourself the freedom of seasoning your food. Feel free to add the sauces, condiments, and dressings
of your liking to any given meal. Remember, it’s not about accuracy, but consistency. That said, if you’re
going to use sauces regularly, then don’t track them. Just make sure you’re keeping it as consistent as
possible.
That said, I would like to make a few suggestions when choosing the items you’ll use for added flavor.
Seasoning: Have at it! Feel free to season your foods however you’d like. The added sodium will have no
negative effects on your diet as long as you’re meeting your water intake for the day.
Sauces: Let’s keep it simple. If it’s for pasta, then stick with a red sauce. If you want to throw a barbeque
or steak sauce on your meats, then opt for the same brand—with the same calorie content—each time.
Condiments: I will always recommend mustard, simply because it’s calorie free. However, if you’d like to
include ketchup, do it! If there are other higher-calorie condiments (such as mayonnaise) that you would
like to include, at the very least, go with the fat free version.
Dressings: Opt for the zero fat (or low fat) version of your preferred dressing. Dressings tend to be
higher in calories than most condiments and sauces, so unless you’re planning on making them a staple
in your diet, it’s best to opt for the one that’ll make the smallest impact on overall calorie intake.

Walden Farms: If you’re looking for some solid, natural, calorie free sauces and condiments, there is a
brand called Walden Farms that offers a variety of different options. This is great for the sticklers who
want to be accurate—you’ll be in heaven when you can add ketchup to your burger without having to
bust out a calculator and a scale.

Chapter 14
The Anabolic Meal Plans

2000kcal – Meal Plan
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
½ Cup 7oz 1.5 Cup 4 Slices 1.5 Cup
Raw Oats Sweet Potato White Rice Wheat Bread White
2 Whole 2oz 2.5oz 1 Cup
4oz Tuna
Eggs (Large) Chicken Breast Bottom Round Steak Mixed Veggies
6tbsp. 14g 1 Cup 1 Cup 2.5oz Bottom Round
Egg Whites Mixed Nuts Broccoli Spinach Steak
1 Cup 1 Red
1 Banana
Red Kidney Beans Apple

1 Cup 7oz 1.5 Cup 4 Slices 1.5 Cup
Raw Oats Sweet Potato White Rice Wheat Bread White
2 Whole 2.5oz 2.5oz 1 Cup
4oz Tuna
Eggs (Large) Chicken Breast Bottom Round Steak Mixed Veggies
6tbsp. 14g 1 Cup 1 Cup 3oz Bottom
Egg Whites Mixed Nuts Broccoli Spinach Round Steak
2oz Sliced 1 Cup 1 Red
Turkey Breast Red Kidney Beans Apple
1 Banana

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Snack
1 Cup 7oz 1.5 Cup 4 Slices 1.5 Cup 1 Cup fat Free
Raw Oats Sweet Potato White Rice Wheat Bread White Yogurt
2.5oz
2 Whole 4oz 1 Cup
Bottom Round 4oz Tuna
Eggs (Large) Chicken Breast Mixed Veggies
Steak
100g 28g 1 Cup 1 Cup 3oz Bottom
Egg Whites Mixed Nuts Broccoli Spinach Round Steak
1 Cup
2oz Sliced 1 Red 4oz
Red Kidney
Turkey Breast Apple Sweet Potato
Beans
1 Banana

4 Slices
2 Scoops 3.5oz Multigrain 3.5oz Multigrain
1 Baked Potato Wheat Bread
Whey Protein Penne Pasta Penne Pasta
(or White)
1Cup 2.5oz 2.5oz 4oz Sliced Turkey 2.5oz
Raw Oats Lean Ground Turkey Steak Breast Lean Ground Turkey
2 Slices
1Banana ½ Avocado 1 Small Fruit Cup 2 Slices Wheat Toast
Wheat Toast
1 Cup Fat Free Greek 1Cup Broccoli 1 Cup
1tbsp. Flaxseed Oil 1 Cup Broccoli
Yogurt (or Spinach) Red Kidney Beans
1 Cup Spinach

4 Slices
2 Scoops 3.5oz Multigrain 3.5oz Multigrain
7oz Potato Wheat Bread
Whey Protein Penne Pasta Penne Pasta
(or White)
2 Cups 4oz 2.5oz 4oz Sliced Turkey 4oz
Raw Oats Lean Ground Turkey Steak Breast Lean Ground Turkey
2 Slices
1Banana ½ Avocado 1 Small Fruit Cup 2 Slices Wheat Toast
Wheat Toast
1 Cup Fat Free Greek 1Cup Broccoli
1tbsp. Flaxseed Oil 1 Cup Broccoli
Yogurt (or Spinach)
1 Cup Spinach

1 Cup 4 Slices
4oz Lean Ground 7oz
2 Whole Eggs White Rice Rye Bread
Beef Penne Pasta
(or Brown) (orWheat)
7oz Multigrain 4oz
6tbsp. Egg Whites 4.5oz Tilapia 4oz Tuna
Penne Pasta Chicken Breast
1Multigrain 1 1 Cup
1 Cup Spinach 1 Cup Mixed Veggies
Tortilla (Medium) Red Apple Broccoli
1Cup Blueberries 1Banana 28g Almonds

1.5 Cup 4 Slices
4oz Lean Ground 7oz
2 Whole Eggs White Rice Rye Bread
Beef Penne Pasta
(or Brown) (or Wheat)
7oz Multigrain 6oz
6tbsp. Egg Whites 4.5oz Tilapia 4oz Tuna
Penne Pasta Chicken Breast
1Multigrain 1 1 Cup
1 Cup Spinach 1 Cup Mixed Veggies
Tortilla (Medium) Red Apple Broccoli
1Cup Blueberries 1Banana 28g Almonds
½ Cup
Raw Oats

Part 3
The Anabolic Workout

Chapter 15
The Anabolic Workout Guidelines

No matter how dialed in your nutrition is, unless you’re stimulating muscle growth through resistance
training, you’re not going to build lean tissue. Sure, you’ll gain weight, but instead of sleeve ripping arms
and button popping pecs, you’ll end up with nothing more than a few extra rolls.
This is why it’s critical that, if you’re going to be eating big, you’re also lifting big. You see, it’s easy to eat
your way big—all you’ve got to do is eat in a calorie surplus for a prolonged period of time. But if you
want to get jacked and shredded, you’ve got to put those nutrients to work for you.
Before we dive into the Anabolic Workout, let’s first go over the rules you’ll follow when performing the
workouts. Showing up to the gym with a list of exercises may be somewhat helpful, but can prove
useless unless you’re applying the proper training principles.
The Rules
Rule #1 - Warm Up Properly
The role of the warm up is simple: to prepare the body to be primed and ready for the working sets.
If you warm up just enough, you’re going to feel primed and excited, and you’re going to dominate your
working sets. If, however, you overdo it, it’s going to have a negative impact on your lifts. Any physical
activity we perform requires energy, energy that could be better used for a strenuous workout—so why
waste it by performing excessive warm ups? If you want to ensure you’re maximizing your performance,
you’ve got to make sure you’re using your energy wisely.
Warming up before an intense training session is critical, but not complicated. In the case of this program,
the warm up should fit the workout. Because we are weight training, then we must utilize a warm up
method that will prepare the body for this specific activity. For example, if you’re going to bench press,
then the warm up should consist of a few lighter sets on the bench press.
How to Warm Up
Go straight to the exercise you are starting off with. Perform 1 set with an empty bar using a full range of
motion—a basic rep range of 8-10 would be ideal. Slowly add weight to the bar in even increments until
you are ready to handle the work set. Make sure your warm up—not including the set with the empty
bar—does not exceed 3-5 sets. Once you start to add weight, warm-up reps can be tapered down to save
gas for the working sets.
Remember, these are warm up sets and should be treated as so. The amount of time you rest in between
warm up sets should be limited to the amount of time it takes you to load up the bar for the next one—
no longer than that.
Rule #2 - Aim for Strength
As someone who is relatively new to training (or at least proper training), you can expect to progress
quite rapidly without any strategic periodization. As you gain more experience, however, training has to
become a bit more calculated. This is why we’re undulating the rep ranges/intensity levels. The strength
gains that you acquire on Day 1 and Day 2 will allow you to lift more weight on Day 3 and Day 4. The
muscular adaptations you experience from Day 3 and Day 4 will then, in turn, aid with increasing strength
on Day 1 and Day 2. As you can see, it can become a vicious cycle of muscle growth.
Get Stronger: Heavy Compound Lifts
If Day 1 prescribes a squat for 3 sets of 5 reps, and you’re able to push 135 pounds for the recommended
sets and reps, then next time you perform the same workout, you’ll aim to squat 140 pounds, and so on.
Occasionally, due to certain external factors, you may fail on a set and instead of reaching the prescribed
5 reps, only be able to push it for 3 or 4. If this happens, the first step is to give it another go. Next time
you perform the workout, use the same exact weight you failed with previously. If, for whatever reason,
you fail again, simply reset. The next time you perform said workout, decrease the weight by 10-15% and
make gradual increases from there.
Get Stronger: Isolation Lifts
Adding 100 pounds to your bench press, over the course of a year, as a beginner, isn’t easy but it’s
certainly possible. Adding 100 pounds to your biceps curls, however, is not likely. This is true for a couple
of reasons. Number 1, your chest, triceps, and shoulders, working together are far stronger than your
biceps alone. Secondly, the rate of progression would simply be too fast for anyone to achieve, naturally.
Here’s what I mean: If you bench pressed 100 lbs at the beginning of your training career, and managed
to increase it to 200 lbs over the course of 1 year, that would make for a 50% increase in your bench.
If you, on the other hand, began with 10 pound dumbbells (20 lbs total) and ended the year using 60
pound dumbbells (120 lbs total), that would make for a 500% increase.
Make sense?
How to Progress with Isolation Lifts
1. Choose a weight you can perform for the prescribed sets, for 8 reps.
2. Once you are able to complete every set for the prescribed (8) reps, aim to hit 10 reps, using
the same weight.
3. Once you are able to complete every set for the prescribed (10) reps, aim to hit 12 reps, using
the same weight.
4. Once you are able to complete every set for the prescribed (12) reps, increase the weight by 5
lbs.
5. Perform x sets for 8 reps using the new weight and repeat steps 2-5.
Simple enough, right?

Rule #3 - Stick with Straight Sets
The easiest way to progress, especially as someone transitioning into a new program, is to keep things
constant. It’s why we’ll be performing straight sets for every workout. Unlike the traditional pyramid
loading, straight sets rely more on cumulative fatigue. This means that the second set will be more
challenging than the first, the third more challenging than the second, and so on.
Here’s what it looks like:
If you’re going to squat for 3 sets of 8 reps, you’ll perform the first set with a given weight, rest, perform
another set with the same weight, rest, and finish the last set with the same weight.
Pretty straight forward, right? Straight sets basically means that you’ll use the same amount of weight for
each set on a given exercise.
Rule #4 – Expect to Fail
Failure is inevitable. Although you’ll be able to progress in a linear fashion for a prolonged period of
time, at some point or another you’ll miss a rep or two. This could be caused by various factors such as
stress, lack of sleep, inadequate nutrition, dehydration, and the list goes on. If this happens, don’t be
discouraged as it’s part of the game. You see, there is a limit to the amount of times you can add weight
to the bar before you reach your maximum voluntary strength—for someone who is just starting out,
that number is much larger than for someone more experienced.
When this occurs—because it will—you’ll simply reset. The role of the reset is to prime the muscle to start
responding to the training stimulus once again so that you can continue to get bigger and stronger.
Here’s how it works:
Say for example you deadlifted 185 pounds for 4 sets of 6 reps last week. This week, you attempt to pull
190 pounds for the same number of sets and reps; however, do to some external factor or another,
you’re only able to hit 4 reps on your last set. Understand this: you’ve still gotten stronger as intensity
has increased—this is still progress. But, of course, the main goal is to match the previous volume with
a heavier weight. First, dust yourself off and try again. It’s very likely that you were just having an “off”
day. If, however, you fail again next week, something has to change. In this case, you’d decrease the total
weight by 10-15% for your next deadlift session. So instead of attempting 190 pounds again, you’d scale
back to 160-170 pounds and start gradually increasing the weight from there.
Rule #5 - Follow Your Schedule, Not Mine
There is no physiological difference between working out on Monday and working out on Tuesday. What
matters is not the day of the week it is, but the total work done in a given period of time. On top of that,
everyone’s schedule is different, and since adherence is key, it’s less about what you should do and more
about what you can do.

The workout won’t be broken down into specific days (e.g. Monday, Wednesday, Friday), instead, it’ll
be broken down into a given number of workouts (e.g. Workout 1, Workout 2, Workout 3). So whether
you’re taking a rest day after every session or performing them all back to back—what’s really important
is that (1) you perform them in order—so Workout 2 will never be done before Workout 1 in the week—
and (2) that all of the workouts are completed within the training week.
Although it may be ideal to throw in a rest day following every second training session—and if that’s
an option, it’s what I’d recommend—doing 3 or even all 4 workouts back to back—even if you’re feeling
a little banged up, will always be better than missing a session that week. Remember, it’s not about a
specific schedule, but rather, a specific amount of work that must be performed in a given timeframe.
At first, this may all seem a bit complicated, but after referring back to this chapter enough, it’ll all begin
to make more sense. If you’re feeling overwhelmed, don’t—like all else, with a little practice it becomes
second nature.

Chapter 16
The Anabolic Workout

Day 1: Upper-Body Strength
Exercise Sets Reps Rest
Bench Press 3 5 3-5 Minutes
Incline DB Press 3 6 45-90 Seconds
Bent Over Row 3 6 45-90 Seconds
Lat Pulldown 2 8 90 Seconds
Overhead Press 3 6 90 Seconds
Upright Rows 2 6 90 Seconds
Barbell Shrugs 2 6 90 Seconds
Day 2: Lower-Body Strength

Squat 3 3 3-5 Minutes
Deadlift 2 3 90 Seconds
Leg Press 4 8 60-90 Seconds
Still Leg Deadlift 4 8-12 45 Seconds
Day 3: Upper-Body Hypertrophy

Incline Bench Press 3 8 2 Minutes
DB Flyes 3 8-12 2 Minutes
Seated Cable Row 3 10 45-90 Seconds
Dumbbell Row 3 12 45 Seconds
Lateral Raises 3 12-15 45-90 Seconds
Dumbbell Curl 3 8-12 45-90 Seconds
Incline DB Curl 2 10-12 45-90 Seconds
Triceps Pushdown 2 10-12 45-90 Seconds
Barbell Shrugs 3 12-15 45-90 Seconds

Day 4: Lower-Body Hypertrophy
Front Squat 4 8 3 Minutes
Dumbbell Lunge 3 10 60-90 Seconds
Leg Extension 3 12-15 60-90 Seconds
Hip Thrust 4 10-12 60-90 Seconds
Calf Raise 4 8-12 45 Seconds
Ab Training
The sixpack—or rectus abdominis—is the superficial muscle of the core. The keyword here is muscle.
Like any other muscle, the rectus abdominis can be hypertrophied, meaning you can build bigger, more
developed abdominals in the same way you can build bigger pecs. However, just like you can’t build a
massive chest with nothing more than some pushups, you won’t develop neck-snapping abs from sitting
in your room doing crunches every night.
If you want deep abs that “pop”, you’re going to have to train the abs through their primary function—
stabilization and flexion of the spine—while gradually increasing resistance.
That said, direct abdominal training is optional, and recommend mainly if you want to maximize the
development of your abs. Because the majority of your training is made up of heavy compound lifts that
involve a great deal of core stabilization, you won’t need to train the abs, directly, too often. 1-2 times
per week will suffice.
Abs Workout (a)

Cable Crunches 2 8-12 1 Minutes
Hanging Leg Raises 2 8-12 60-90 Seconds
Abs Workout (b)

Decline Crunches 2 8-12 1 Minutes
Machine Crunches 2 8-12 60-90 Seconds
Final Words
If you’ve read and understood everything up until this point, you’re better equipped than 99% of gym
goers. You not only know what it takes to build muscle from a nutrition standpoint, but you’ve got the
tools necessary to put it all into practice. Top that off with a well thought-out training program and you’ve
got a fail-proof recipe for lean mass gains.

About The Author
Alain Gonzalez is a former skinny guy turned jacked fitness professional. He’s a personal trainer,
consultant, and has written for some of the most prestigious online fitness magazines.
His transformation has been featured in articles on websites all over the internet and has given hope to
countless “hardgainers” all over the world.
He is the founder of www.MuscleMonsters.com, a free fitness website dedicated to helping guys (and
gals) to build muscle, get lean, and achieve a physique they never thought possible.
Over the years, Alain has helped thousands of naturally skinny guys to finally move the scale and pack
on pounds of rock hard muscle mass, regardless of their genetics, and he hopes to do the same for you.
Stay In Touch!

References
1. IHRSA. (2015, May). The IHRSA Global Report 2015
2. Tierney, J. (2011, October 21). Do You Suffer From Decision Fatigue?
3. McDonald, L. (2009) How to Estimate Maintenance Caloric Intake
4. McDonald, L. (2009) What’s My Genetic Muscular Potential?
5. Wallace MB, Mills BD, Browning CL.Effects of cross-training on markers of insulin resistance/
hyperinsulinemia.Med Sci Sports Exerc. 1997 Sep;29(9):1170-5.
6. Kevin D. Hall. What is the Required Energy Deficit per unit Weight Loss?Int J Obes (Lond). 2008
Mar; 32(3): 573–576.
7. KD Hall, CC Chow. Why is the 3500 kcal per pound weight loss rule wrong?Int J Obes (Lond).
2013 Dec; 37(12): 10.1038/ijo.2013.112.
8. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum
adaptation. J Sports Sci. 2011;29Suppl 1:S29-38.
9. Lemon PW. Beyond the zone: protein needs of active individuals.J Am CollNutr. 2000 Oct;19(5
Suppl):513S-521S.
10. Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr
Sports Med Rep. 2005;4(4):193-8.
11. Helms ER, Aragon AA, Fitschen PJ.Evidence-based recommendations for natural bodybuilding
contest preparation: nutrition and supplementation.J IntSoc Sports Nutr. 2014 May 12;11:20.
12. Horton TJ1, Drougas H, Brachey A, Reed GW, Peters JC, Hill JO.Fat and carbohydrate
overfeeding in humans: different effects on energy storage.Am J ClinNutr. 1995 Jul;62(1):19-
29.
13. Aragon, A. (2011) Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan
Aragon
14. Fujita S, Dreyer HC, Drummond MJ, Glynn EL, Cadenas JG, Yoshizawa F, Volpi E, Rasmussen
BB.Nutrient signalling in the regulation of human muscle protein synthesis.J Physiol. 2007 Jul
15;582(Pt 2):813-23.
15. Siri-Tarino PW1, Sun Q, Hu FB, Krauss RM.Meta-analysis of prospective cohort studies
evaluating the association of saturated fat with cardiovascular disease.Am J ClinNutr. 2010
Mar;91(3):535-46.

16. Schwingshackl L1, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a
systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014 Oct 1;13:154.
17. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of
Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Apr 21.
18. Kim S Stote, David J Baer, Karen Spears, David R Paul, G Keith Harris, William V Rumpler, Pilar
Strycula, Samer S Najjar, Luigi Ferrucci, Donald K Ingram, Dan L Longo, and Mark P Mattson.
A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-
weight, middle-aged adults. Am J ClinNutr April 2007
19. Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR,
Stellingwerff T, Phillips SM, Hawley JA, Coffey VG.Timing and distribution of protein ingestion
during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.J
Physiol. 2013 May 1;591(9):2319-31.
20. Lambert CP1, Flynn MG.Fatigue during high-intensity intermittent exercise: application to
bodybuilding.Sports Med. 2002;32(8):511-22.
21. Robergs RA, Pearson DR, Costill DL, Fink WJ, Pascoe DD, Benedict MA, Lambert CP, Zachweija
JJ.Muscle glycogenolysis during differing intensities of weight-resistance exercise.J ApplPhysiol
(1985). 1991 Apr;70(4):1700-6.

MEAL PREP MADE EASY • Dave Ruel with Alain Gonzalez | 55
Grocery List
Almonds Fat Free Greek Yogurt Rye Bread
Almond Butter Lean Ground Beef Spinach
Almond Milk Lean Ground Turkey Steak
Apples Mixed Nuts Sunflower Seeds
Avocados Multigrain Penne Pasta Sweet Potatoes
Bananas Multigrain Spaghetti Noodles Sweet Potato Pancake Mix
Blueberries Multigrain Tortillas (medium) Tuna
Broccoli Potatoes Turkey Bacon
Chicken Breast Raw Oats Turkey Sausage
Eggs Red Kidney Beans Whey Protein
Egg Whites Red Petite Potatoes White Rice (or Brown)

Anabolic Diet

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Anabolic Diet

Uploaded by

Copyright:

Available Formats

Copyright Notice

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 3

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 4

Building muscle is 100% nutrition and 100% training.

1. Make the Commitment

1. the state or quality of being dedicated to a cause, activity, etc.

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 5

Are you committed to the journey?

2. Choose the Best Program for YOU

1. With my current schedule, can I, realistically, adhere 100% to this program?

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 6

Training Programs that Work

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 7

How Much Should I Eat to Build Muscle?

Calculating Your Caloric Intake

Bodyweight (in lbs) x 16 = Starting Caloric Intake

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 8

144.2 + 145.6 + 146.6 + 144.8 + 144.8 + 144.4 = 870.4/ 6 = 145

Rate of Weight Gain for Lean Mass

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 9

Rate of Weight Gain Chart

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 10

3500 – 1400 = 2100

1750 – 1400 = 350

1400 – 875 = 525

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 11

The Proper Macronutrient Ratio

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 12

Converting Calories to Grams

Calculating Carb Intake

Step 1: Convert your daily protein into calories.

Protein Intake (in grams) x 4 = Calories from protein

Example: 204g x 4 = 816 calories

Step 2: Convert your daily fats into calories.

Fat Intake (in grams) x 9 = Calories from fat

Example: 85g x 9 = 765 calories

Calories from protein + Calories from fat = X

Example: 816 + 765 = 1,581kcal

Step 4: Convert your carb calories into grams.

Example: 1,389 / 4 = 347.25 grams of carbohydrates.

Food Quality Matters

Good Food VS Bad Food

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 14

But this doesn’t matter to you...

The Best Protein Sources

Whey Isolate Chicken Whitefish Eggs

Pork Beef Milk Wheat

Turkey Whey Fish Bison

Beef Cheese Milk Lamb

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 15

Fat Quality Matters

If a fat is solid at room temperature, it’s a saturated fat. Saturated

There are two types of unsaturated fats:

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 16

Meat Pistachios Brazil Nuts Almond Canola Oil Trout

Eggs Almonds Cashews Butter Fish Oil Herring

Carb Quality Matters

The only thing carbohydrates are responsible for is energy.

Bread Pasta Yams Vegetables Beans

Rice Potatoes Oats Fruit

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 17

ANABOLIC DIET• Dave Ruel with Alain Gonzalez | 18

The purpose of vitamins, minerals, fiber, and water is quite