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Anabolic Burst Cycling Diet

For the first 2 weeks start this system by consuming 1.500 more calories per day than your maintenance energy requirements. The second week add another 500-800 calories. Consume 6 meals every day, each with about 500 to 700 calories. Your daily macronutrient profile during the bulking phase should be made up of 20% protein, 50% carbohydrates and 30% fat.

Plan to do only weightlifting — no aerobics — train four times a week. Lift as much weight as possible for low reps, around 6 reps per set.

Anabolic Burst Cycling Diet

After the bulking phase you should go on a low calorie diet of 1.600-1.800 calories a day for 2 weeks. During the cutting phase reduce your macronutrient profile to 40-45% protein, 40-45% carbohydrates and 10-20% fat. Train with weights only three days a week, doing moderate weight, relatively high reps with low intensity, around 12-15 reps per set. Perform three to four 20-40 minute aerobic sessions a week. Repeat the cycle until you reach your desired bodyweight.

Anabolic/Bulking Phase

around 4000 calories each day
around 300 grams of protein
around 500 grams of carbs
(simple and complex carbs)
around 110 grams of fat

Bulking Phase Diet (2 weeks)

Meal 1

omelet: mix and heat together 3 eggwhites
and 1 whole egg, 1½ slices fat-free cheese
and ½ cup total chopped onion, mushroom
and red pepper
2½ oz. oatmeal (dry weight) with low-fat milk
1 banana
1 multi-vitamin/mineral

Meal 2

3 oz. grilled salmon
2 slices multigrain bread

Meal 3

5 oz. grilled chicken breast (precooked weight)
1 cup cooked rice
1 cup steamed mixed vegetables
1 glass low-fat milk

Meal 4

5 oz. grilled chicken breast (precooked weight)
1 cup cooked rice
green salad with 2 tablespoons of low-fat dressing

Meal 5

fruit salad: cut ½ orange, ½ grapefruit
and 1 banana into chunks
5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed mixed vegetables
1 glass low-fat milk

Meal 6

5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed broccoli or cauliflower
1 orange

Meal 7

1 Meal-replacement shake

Anti-Catabolic/Cutting Phase

around 1800 calories each day
around 200 grams of protein
around 100-200 grams of carbs
(minimal intake of simple carbs,
especially fructose)
around 20-30 grams of fat

Cutting Phase Diet (2 weeks)

Meal 1

3 eggwhites
2½ oz. oatmeal (dry weight) with non-fat milk
1 apple
1 multi-vitamin/mineral
1 whey protein shake with non-fat milk

Meal 2

3 oz. canned tuna
1 slice multigrain bread

Meal 3

4 oz. grilled turkey breast (precooked weight)
1 cup brown cooked rice
1 cup steamed mixed vegetables

Meal 4

4 oz. grilled turkey breast (precooked weight)
1 cup brown cooked rice
salad with 1-2 tablespoons of fat-free dressing

Meal 5

4 oz. grilled turkey breast (precooked weight)
1 cup brown cooked rice
1 cup steamed mixed vegetables

Meal 6

4 oz. grilled turkey breast (precooked weight)
1 cup brown cooked rice
1 cup steamed mixed vegetables

Meal 7

1 whey protein shake with non-fat milk

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