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Diet And Nutrition

Calculating Your Calories


Hands down, the most important component of bulking or cutting cycle is going to be your nutritional intake.

If you’re not taking in enough calories to grow, then you may as well not use anadrol whatsoever; growth is really about taking in a surplus amount of calories (compared to your maintenance level intake) and ensuring that those calories are evenly distributed across the various essential nutrient groups.

In order to do this, simply head to www.freedieting.com – once on the homepage, click on the “muscle gain” calculator.

Answer all of the questions honestly, and you’ll be presented with a daily calorie total that is relevant to gaining muscle. From there, you simply need to head onto the “daily nutrient intake” calculator, presented on the side of the homepage.

Select the “moderate” or “moderate II” setting, as this will yield a decent balance of carbohydrates, protein and fat, thus ensuring muscular sustenance and progression.

Select the number of meals that you feel will work best for you, then set about creating your meals by using lean proteins, low GI carbohydrates and healthy (omega 3 and 6) fats in conjunction with green cruciferous vegetables.

Monitor your progress weekly, and should you find that your lean mass volume doesn’t increase, you’ll then need to integrate another 100 calories (weekly) until a positive change occurs. This extra 100 calories should be evenly distributed amongst carbohydrates, protein and fat.

Anapolon and Bulking

As Anapolon is a classic ‘mass building’ anabolic, your diet should similarly reflect this. It is entirely possible to gain mostly lean muscle when using it, but for maximum benefit most athletes choose to perform a bulking cycle until they have reached their desired mass, then follow up with a cutting cycle to shed fat and water weight.

Ultimately this means carrying out a traditional bulking diet, taking in a massive amount of calories daily. Of course, the choice is yours as to which route you choose, but for maximizing your Anapolon results, this remains the optimal method.

An Example of a 6,000/day Calorie Bulking Diet

Following is an example of a meal plan for 6,000 calories daily. Be aware that this is only an example, and you will have to tailor your diet to your exact own requirements.

Breakfast
½ Cup Orange Juice
1 Cup Oatmeal
1 Cup Low Fat Milk
1 Slice Buttered Toast

Snack
1 Peanut Butter Sandwich
1 Banana
1 Cup Grapefruit Juice

Lunch
4 Pieces of Chicken
1 Serve French Fries or Baked Potato with Butter
1 Serve Green Salad with Cheese Dressing
1 Scoop of Ice Cream
2 Granola Cookies
1 Cup Low Fat Milk

Snack
1 Cup Fruit
1 ½ Cup Milk

Dinner
1 Serve Soup
1 Beef Steak
1 Bread Roll with Butter
1 Cup Mixed Vegetables
1 Slice Pie with Cream

Snack
1 Cup Mixed Nuts
1 Cup Tea/Cocoa

Maintaining A Balanced Diet

A trend that has crept into bodybuilding is that when you are bulking, you have a license to eat whatever you want. All you will achieve by doing this is getting fat, which makes a cut infinitely harder. As with everything in life, this too is a question of balance, and the body operates at its best when a certain combination of food is ingested.

The recommended balance of nutrients is:

  • 12% Protein
  • 58% Carbohydrates
  • 30% Fats

Athletes and bodybuilders however are actively working to gain muscle and improve strength and therefore have different nutritional needs. A more realistic combination for those who have active lifestyles is:

  • 40% Protein
  • 40% Carbohydrates
  • 20% Fats

While some sources will recommend a much higher protein intake than this, remember that there is a limit to how much protein your body can use at any one time, and when you take in an superfluous amount, your body will store the excess as fat.