Joesph Georgina
|Subscribers
About
Anabolic Diet: To Build Muscle
## The Anabolic‑Diet Blueprint
*A complete, step‑by‑step guide to fuel muscle growth while keeping body fat in check*
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### 1️⃣ Why this guide matters
| Goal | How the Anabolic Diet helps |
|------|-----------------------------|
| **Maximize lean mass** | Precise macro split + timed fueling keeps protein synthesis high. |
| **Limit fat gain** | Adequate, but not excessive calories; smart carb‑protein timing. |
| **Keep energy steady** | Balanced macros keep blood sugar stable and avoid cravings. |
| **Support recovery & performance** | Targeted nutrients before/after workouts enhance strength gains. |
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### 2️⃣ The core principle: *Macro‑Precision + Timing*
1. **Macros are the foundation** – calories, protein, carbs, fat.
2. **Timing is the catalyst** – when you eat matters for muscle anabolism.
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## Part A – Calorie & Macro Calculations
| Step | Formula | Example (70 kg male, 5’10", moderate activity) |
|------|---------|-----------------------------------------------|
| 1️⃣ Basal Metabolic Rate (BMR) – Mifflin‑St Jeor | **Men**: `10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5` | 10×70 + 6.25×178 − 5×30 + 5 = **1660 kcal/day** |
| 2️⃣ Total Daily Energy Expenditure (TDEE) | `BMR × Activity Factor` (1.55 for moderate) | 1660 × 1.55 ≈ **2573 kcal/day** |
| 3️⃣ Caloric Target | Add 250–500 kcal above TDEE for lean gain | 2573 + 350 = **2923 kcal/day** |
| 4️⃣ Macronutrient Split | Protein: 1.6 g/kg → 112 g (448 kcal, 20%)
Fats: 25% of calories → 729 kcal ≈ 81 g
Carbs: Remaining calories → ~192 g (768 kcal) |
| **Result** | Total ~2920 kcal, Protein 112 g, Fat 81 g, Carb 192 g |
---
### 6. Practical Tips
| Topic | Recommendation |
|-------|----------------|
| **Meal Frequency** | 3–4 balanced meals + a snack or protein shake if needed. |
| **Protein Timing** | Aim for ~20‑30 g per meal; a pre/post‑workout shake can help meet targets. |
| **Strength Training** | 3–5 sessions/week, focusing on progressive overload (increase weight/volume). |
| **Recovery** | Sleep ≥7–8 h/night; rest days or light activity to promote muscle repair. |
| **Hydration** | At least 2–3 L/day; more if training >1 h per session. |
| **Supplements** | Whey protein, creatine monohydrate (5 g daily), and a multivitamin are common for muscle growth. |
---
## 4. Practical Example
| Item | Quantity / Details |
|------|--------------------|
| **Daily calories** | ~2 200 kcal |
| **Protein** | 140 g (~560 kcal) – 20% of total |
| **Carbohydrate** | 200 g (~800 kcal) – 36% of total |
| **Fat** | 70 g (~630 kcal) – 28% of total |
| **Protein source** | Chicken breast, lean beef, eggs, Greek yogurt |
| **Meal split** | Breakfast, snack, lunch, snack, dinner (5 meals) |
| **Supplement** | Whey protein shake post-workout (~20–30 g) |
---
### 3. Suggested Meal Plan
| Time | Food | Portion | Calories | Protein (g) |
|------|------|---------|----------|-------------|
| **Breakfast** | Scrambled eggs with spinach, whole‑grain toast | 2 eggs + 1 cup spinach + 1 slice bread | 350 | 20 |
| **Mid‑morning snack** | Greek yogurt (plain) + mixed berries | 150 g yogurt + ½ cup berries | 120 | 10 |
| **Lunch** | Grilled chicken breast, quinoa, steamed broccoli | 6 oz chicken + 1 cup cooked quinoa + 1 cup broccoli | 500 | 45 |
| **Mid‑afternoon snack** | Apple + peanut butter | 1 apple + 2 tbsp PB | 200 | 7 |
| **Dinner** | Baked salmon, sweet potato mash, asparagus | 6 oz salmon + ½ cup mashed sweet potato + 1 cup asparagus | 550 | 35 |
| **Post‑Workout Shake** | Whey protein shake with water/milk | 1 scoop whey + 8 oz milk | 200 | 20 |
### Total Approximate Daily Intake
- **Calories:** ~2,800–3,000 kcal
- **Protein:** ~190–210 g (≈2.0–2.5 g/kg body weight)
- **Carbohydrates:** ~350–400 g (providing energy for training and recovery)
- **Fats:** ~80–90 g
> **Note:** Adjust portion sizes based on actual body weight, activity level, and metabolic response.
---
## 4. Training Program Outline
A balanced periodized program focuses on hypertrophy, strength, and progressive overload while preventing overtraining. The following weekly structure is a template; individual sessions can be modified to fit the athlete’s schedule and recovery status.
| Day | Focus | Main Exercises (sets × reps) | Volume | Notes |
|-----|-------|------------------------------|--------|-------|
| **Mon** | Upper‑Body Hypertrophy | • Bench Press 4×8-10
• Bent‑Over Row 3×10-12
• Incline Dumbbell Press 3×10-12
• Lat Pulldown 3×10-12 | 30–35 RM | Use moderate intensity (65‑75 %1RM). |
| **Tue** | Lower‑Body Hypertrophy | • Back Squat 4×8-10
• Romanian Deadlift 3×10-12
• Leg Press 3×12-15
• Calf Raise 4×15-20 | 30–35 RM | Keep tempo controlled. |
| **Wed** | Rest / Light Activity (e.g., walking, mobility work) | – | – | Allow recovery before next session. |
| **Thu** | Upper‑Body Strength | • Bench Press 5×5 (75‑85 %1RM)
• Overhead Press 4×6
• Bent‑Over Row 4×6 | 5–7 RM | Focus on heavy lifts, lower rep range. |
| **Fri** | Lower‑Body Strength | • Squat 5×5 (75‑85 %1RM)
• Deadlift 3×5 (80‑90 %1RM) | 5–7 RM | Heavy compound work for legs. |
| **Sat** | Optional Conditioning / Light Activity | e.g., jogging, cycling, or rest | - | Recovery focus. |
| **Sun** | Rest / Active Recovery | Stretching, foam rolling | - | Prepare for next week. |
### Key Points
1. **Volume vs Intensity**
* **Week 1–2 (Hypertrophy)**: 3–4 sets × 8–12 reps → moderate intensity (~65‑75% 1RM).
* **Week 3–4 (Strength)**: 3–5 sets × 4–6 reps → higher intensity (~80‑90% 1RM).
2. **Progressive Overload**
* Increase weight by ~2.5–5 kg each week for major lifts if you can complete all reps with good form.
3. **Recovery**
* 48–72 h between sessions targeting the same muscle group.
* Sleep ≥7 h per night, balanced diet rich in protein (1.6‑2.2 g/kg body weight).
4. **Periodization of Volume and Intensity**
* Week 1–2: Higher volume, moderate intensity.
* Week 3–4: Lower volume, higher intensity.
* Alternate every 4 weeks or use a macro‑cycle that fits your competitive schedule.
---
## 5. Example Strength‑Training Cycle (8 Weeks)
| Week | Volume (Sets × Reps) | Intensity (%1RM) | Focus |
|------|---------------------|------------------|-------|
| 1–2 | 4 × 10 per exercise | 65–70% | Hypertrophy & technique |
| 3–4 | 5 × 8 per exercise | 75–80% | Strength & power |
| 5–6 | 3 × 6 per exercise | 85–90% | Maximal force, speed |
| 7 | 2 × 4 per exercise | 95–100% | Peak strength test |
| 8 (deload) | 2 × 5 per exercise | 50–60% | Recovery & mobility |
- **Sets & Reps**: Adjust based on individual fatigue, recovery rate, and weekly training load. Use progressive overload principles.
- **Periodization**: Incorporate linear or undulating periodization to match the athlete’s specific needs (e.g., pre-season vs. competition season).
- **Accessory Work**: Include core stability, hip mobility, and unilateral strength exercises tailored to sport-specific demands.
---
## 4. Strength & Conditioning Recommendations
| Component | Purpose | Practical Implementation |
|-----------|---------|--------------------------|
| **Warm‑up & Mobility** | Reduce injury risk, improve performance | Dynamic stretching (leg swings, lunges), activation drills (glute bridges, clamshells) before resistance training |
| **Progressive Overload** | Increase muscle strength and size | Gradual increase in weight or volume; periodization cycles (macro‑cycle: 12‑16 weeks) |
| **Sport‑Specific Plyometrics** | Enhance power and neuromuscular coordination | Depth jumps, bounding drills tailored to sport demands |
| **Recovery Protocols** | Promote muscle repair, reduce soreness | Post‑training foam rolling, ice baths for high‑intensity sessions, adequate protein intake (1.6–2.2 g/kg) |
---
## 5. Summary Table
| **Aspect** | **Key Points** |
|------------|----------------|
| **Muscle Function** | Contraction → force; cross‑bridge cycling; calcium regulation. |
| **Adaptation to Load** | Hypertrophy (Type II fibers), increased capillarity, neural gains. |
| **Hormonal Drivers** | Testosterone, IGF‑1 ↑ protein synthesis & satellite activity. |
| **Training Variables** | High intensity, moderate volume, progressive overload; periodization. |
| **Nutrition** | 30–35 % protein; leucine ≥2.5 g/meal; caloric surplus for growth. |
| **Recovery** | 48‑72 h between sessions; sleep, active recovery, massage. |
| **Monitoring** | Strength plateaus → adjust load or volume; body composition checks. |
---
### Practical "Do It" Plan (12–Week Cycle)
| Week | Focus | Volume (sets × reps) | Intensity (%1RM) | Comments |
|------|-------|----------------------|------------------|----------|
| 1‑2 | Accumulation | 4 × 8 per lift | 65‑70% | High volume, moderate load. |
| 3‑4 | Intensification | 5 × 5 per lift | 75‑80% | Lower reps, higher load. |
| 5‑6 | Peak | 3 × 3 per lift | 85‑90% | Very heavy, low volume. |
| 7 | Deload | 2 × 8 per lift | 50% | Light work to recover. |
- **Accessory Work**: Include unilateral or stabilization exercises (e.g., split squats, Bulgarian splits) once a week.
- **Core & Mobility**: Add planks and foam‑rolling sessions after each main session.
---
## 6. Sample Weekly Schedule
| Day | Focus | Main Lift | Volume | Accessory / Conditioning |
|-----|-------|-----------|--------|--------------------------|
| Mon | Squat Day | Back Squat | 3×5 @ 70–75 % 1RM | Goblet squats, glute bridge, mobility drills |
| Tue | Cardio + Core | – | 30‑min steady‑state bike | Planks (4×45s), side planks |
| Wed | Deadlift Day | Conventional Deadlift | 3×5 @ 70–75 % 1RM | Good mornings, farmer’s walk |
| Thu | Active Recovery | – | Light swim or yoga | Stretching, foam rolling |
| Fri | Speed / Accessory | Power Clean | 6×2 @ 50 % 1RM | Box jumps, single‑leg Romanian deadlift |
| Sat | Long Run (10–12 km) | – | – | – |
| Sun | Rest | – | – | – |
**Notes**
* The "Speed / Accessory" day focuses on power and dynamic movement rather than heavy load.
* Every week includes at least one long run (10–12 km) to build aerobic base while maintaining strength.
* Recovery runs are kept at a comfortable pace, not exceeding 70 % of your VO₂max heart rate zone.
---
## 4️⃣ The Power‑Balance – Strength Meets Endurance
| Aspect | How It Helps Your Marathon |
|--------|---------------------------|
| **Muscle endurance** | Heavy lifts strengthen the same muscle groups you use for running. They help maintain form even when fatigue sets in. |
| **Joint stability & injury prevention** | Strong glutes, core, and hip abductors reduce stress on knees and hips during long runs. |
| **Improved VO₂max potential** | Resistance training has been shown to increase capillary density and mitochondrial function—directly boosting aerobic capacity. |
| **Recovery boost** | Better circulation from weight training aids in clearing lactate and speeding recovery between workouts. |
---
## Quick Reference: Sample Weekly Split
| Day | Focus | Example Workout |
|-----|-------|-----------------|
| Mon | Upper Body Strength | Bench Press, Pull‑Ups, Seated Row, Lateral Raises |
| Tue | Lower Body + Core | Back Squat, Romanian Deadlift, Hanging Leg Raise, Plank Variations |
| Wed | Rest or Light Activity (Yoga, Walk) | 30‑min walk or mobility routine |
| Thu | Upper Body Hypertrophy | Incline Dumbbell Press, Cable Flyes, Face Pulls, Tricep Dips |
| Fri | Lower Body Power + Cardio | Box Jumps, Power Cleans, Battle Ropes, 15‑min HIIT session |
| Sat | Active Recovery / Mobility | Foam rolling, dynamic stretches, optional swim |
| Sun | Rest | Full rest day |
> **Key Takeaways**
> * Train each muscle group twice a week: once for strength (low reps) and once for hypertrophy (moderate reps).
> * Include power or conditioning on Fridays to keep the body engaged without overloading the main lifts.
> * Ensure at least one full rest day (Sunday) for optimal recovery.
---
### 3. Nutrition Blueprint
| **Component** | **Goal** | **Daily Intake** |
|---------------|----------|------------------|
| Protein | Muscle repair & growth | 1.6–2.2 g/kg body weight (≈120–165 g for a 75‑kg individual) |
| Carbohydrate | Energy for training, glycogen restoration | ~3–5 g/kg body weight (~225–375 g) |
| Fat | Hormonal support & micronutrient absorption | 0.8–1 g/kg body weight (~60–75 g) |
| Calories | Maintenance (≈2,500 kcal for average male) | Adjust ±200 kcal based on progress |
**Meal Timing Example**
- **Pre‑workout:** Complex carbs + moderate protein (e.g., oatmeal with whey) 45 min before training.
- **Post‑workout:** High‑glycemic carbs + fast‑digesting protein within 30 min (e.g., chocolate milk or a protein shake).
- **Evening meal:** Balanced protein, veggies, healthy fats to support overnight recovery.
---
## 4. Putting It All Together: Sample Weekly Plan
| Day | Focus | Workout |
|-----|-------|---------|
| Mon | **Upper‑Body Strength** (Push) | Bench press, overhead press, dips, triceps extensions |
| Tue | **Lower‑Body Power** | Squat variations, box jumps, deadlifts |
| Wed | **Rest / Light Activity** | Yoga or a brisk walk |
| Thu | **Upper‑Body Hypertrophy** (Pull) | Rows, pull‑ups, bicep curls, face pulls |
| Fri | **Lower‑Body Strength** | Front squats, lunges, Romanian deadlifts |
| Sat | **Optional Active Recovery** | Swimming or light cycling |
| Sun | **Rest / Mobility Work** | Stretching, foam rolling |
### Nutrition: Fuel Your Gains
1. **Protein Intake**
Aim for 1.6–2.0 g protein per kilogram of body weight daily (e.g., 120 g if you weigh 75 kg). Distribute evenly across meals.
2. **Carbohydrate Timing**
- **Pre‑Workout:** 30–45 min before training, eat a small carb source (banana, oats) to boost glycogen and glucose availability.
- **Post‑Workout:** Within 30 min, consume a balanced mix of protein (~20–25 g) and carbs (1–1.5 g per kg body weight). A shake or simple meal works well.
3. **Hydration**
Aim for at least 2 L/day; increase to 3 L if training >90 min or in hot conditions. Use electrolyte drinks only when sweat loss is high (>0.5 kg/6 h).
4. **Meal Timing Strategy**
| Time | Meal | Composition |
|------|------|-------------|
| Breakfast (7–8 am) | Oats + banana + whey protein | Carbs 60 %, Protein 20 % |
| Mid‑morning Snack (10 am) | Greek yogurt + berries | Protein 25 %, Carbs 50 % |
| Lunch (1 pm) | Grilled chicken + quinoa + veggies | Protein 30 %, Carbs 40 % |
| Pre‑workout (3 pm) | Peanut butter sandwich on whole‑grain bread | Carbs 60 %, Protein 20 % |
| Post‑workout (5:30 pm) | Whey shake + banana | Protein 30 %, Carbs 50 % |
| Dinner (7 pm) | Salmon + sweet potato + salad | Protein 25 %, Carbs 35 % |
| Evening snack (9 pm) | Cottage cheese with berries | Protein 20 %, Carbs 10 % |
---
### 3. Strength‑Training Plan (8–12 weeks)
*Focus: progressive overload, compound lifts, periodized volume/ intensity.*
| Phase | Weeks | Training Frequency | Volume per Session | Intensity (%1RM) |
|-------|-------|--------------------|-------------------|-----------------|
| **Hypertrophy** | 1–4 | 3 sessions/week (Legs/Upper/Full‑Body) | 3–4 sets × 8–12 reps | 60–70 % |
| **Strength** | 5–8 | 4 sessions/week (Push/Pull/Legs/Accessory) | 4–5 sets × 4–6 reps | 75–85 % |
| **Peaking** | 9–10 | 3–4 sessions/week (Compound focus) | 2–3 sets × 1–3 reps | 90–95 % |
- Include periodized accessory work: core stabilization, unilateral strength, mobility drills.
- Rest intervals: 2–3 min for compound lifts; 60–90 s for accessories.
### 4.2 Recovery Protocol
| Time after training | Intervention |
|---------------------|--------------|
| **0‑30 min** | Light active recovery (walking, gentle cycling) + hydration |
| **30‑120 min** | Carbohydrate intake (~15–20 g/h) + protein (~10–12 g) for glycogen resynthesis and muscle repair |
| **24 h** | Adequate sleep (≥7.5 h), balanced meals, moderate stress management |
| **48‑72 h** | Continue light activity; monitor soreness; consider massage or foam rolling if needed |
---
## 4. Practical Recommendations
1. **Focus on the "core" of training first:**
- Use the **3–6 %** intensity window for most days (e.g., tempo runs, hill repeats).
- Reserve **2–3 %** for lighter sessions (easy recovery runs) and **>4 %** for interval/VO₂max work.
2. **Monitor key variables:**
- Use a GPS watch or smartphone app to track pace, distance, heart rate, and perceived effort.
- Log the time spent in each intensity zone; adjust workouts if you spend too much or too little time in any segment.
3. **Apply the "Rule of 10":**
- If your training volume is 20–30 km per week, aim for ~10 % of that distance (2–3 km) to be spent in the interval zone and ~10 % in the VO₂max zone.
4. **Plan recovery:**
- After high-intensity sessions, schedule active recovery or easy runs. Keep the overall training load within a 5–10 % weekly increase from your previous baseline.
---
## How to Use This Guide
1. **Start with Baseline Testing**
- Perform a time‑trial or treadmill test to determine your functional threshold and VO₂max (or estimate using heart‑rate zones).
2. **Set Weekly Targets**
- Decide how many interval and VO₂max sessions you’ll include. Use the "How Much" guidelines above as a starting point.
3. **Track Workouts**
- Log distance, speed, HR/FTP percentages, and perceived exertion for each session.
4. **Adjust Based on Feedback**
- If you feel unusually fatigued or under‑performing, reduce volume or intensity slightly; if you’re recovering quickly and performing well, consider a modest increase.
5. **Include Recovery and Cross‑Training**
- Add easy runs, strength training, or mobility work to support performance gains and prevent injury.
---
## 7. Summary Table
| Metric | Typical Value (Male) | Typical Value (Female) |
|--------|----------------------|------------------------|
| VO₂max | 45–55 mL·kg⁻¹·min⁻¹ | 35–45 mL·kg⁻¹·min⁻¹ |
| Lactate Threshold | 4–5 mmol/L | 3.5–4.5 mmol/L |
| Max Heart Rate (HRmax) | ~190 bpm | ~175 bpm |
| VO₂ at LT | 55–70% of VO₂max | 50–65% of VO₂max |
| HR at LT | 60–80% of HRmax | 58–78% of HRmax |
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### Practical Take‑away
1. **Use lactate threshold or %HR to set training zones** – both are reliable and easy to implement.
2. **Measure the individual’s lactate/heart‑rate response once**; it can then guide all subsequent training prescriptions.
3. **Adjust for gender, age, and fitness level**—male athletes generally tolerate higher percentages of VO₂max than female counterparts at the same absolute workload.
---
#### Quick Reference Table
| Metric | Typical Male Range | Typical Female Range |
|--------|--------------------|----------------------|
| HRmax | 190–200 bpm | 170–180 bpm |
| LTP (HR) | 70–80% of HRmax | 65–75% of HRmax |
| VO₂max | 50–60 ml/kg/min | 40–45 ml/kg/min |
*Use these ranges as starting points; individual testing is always preferable.*
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Feel free to tweak the numbers based on your specific population or training goals. If you need help with a particular dataset, just drop me a line!
