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Old 06-13-2009, 01:29 PM   #1
Carlos Gato
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Anabolic Diet... Post your daily meal plan.

Hey guys just wanted to know if you guys can post your meal plans. I've been following the one below following the crossfit 3/1 split. But i'm getting kind of tired/bored of the meals so i'm looking to switch it up. Any help is much appreciated



Anabolic Diet (low carb)

Meal 1

3 fried eggs with tbsp. butter
4 slices bacon

Meal 2
2 oz. pepperoni
2 oz. mozarella cheese

Meal 3

8 oz. steak
2 oz. American cheese

Meal 4

2 turkey hot-dogs
1 tbsp. mustard

Meal 5

8 oz. beef
1 oz. American cheese
1 cup lettuce
1 tbsp. mustard

Meal 6

1/2 cup pecans

--------------------------------------------------------------------------

Anabolic Diet (Carb up)

Meal 1

3 pancakes with light syrup

Meal 2

1 peanut butter and jelly sandwich
1 banana

Meal 3

1 cup brown rice
10 oz. sweet potato

Meal 4

1 roast beef sandwich
1 cup baked beans

Meal 5

3 cups wheat spaghetti and marinara sauce
1 cup green beans
1 cup salad with lowfat dressing

Meal 6

1 serving angel food cake
1 tbsp. cool whip
4 strawberries
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Old 06-13-2009, 07:40 PM   #2
Brian Counts
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Re: Anabolic Diet... Post your daily meal plan.

First I HIGHLY reccomend the breakfast "quiche recipe" posted a few days back. On Sunday night I mix 12 eggs w/ 2 cups of heavy cream, pour that over one pound of cooked bacon or sausage, two cups of shredded cheese, and throw in a bunch of peppers and onions cooked in butter. bake at 400 and you got your breakfast for the week.

Lunch a big salad, with a steak, or salmon (Grilled)

Dinner, cooked chicken with skin. broccolli cooked in olive oil,

post workout, shake w/ whey protein, a few strawberrys,

snacks, macadamia nuts, beef jerky, sugar free jello cups.

carb up

breakfast
huge breakfast includes eggs, bacon, hash browns, and a big stack of pancakes/syrup
lunch high protein but lots of carbs, pasta, mashed potatoes
Dinner, huge cheat meal, usually Pizza, and a big bowl of ice cream

not rocket science, but I have lost three inches off my waist on this plan, eating like a maniac weight holding around 197 but fat melting off through the weeks.
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Old 06-13-2009, 10:06 PM   #3
Ryan Lynch
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Re: Anabolic Diet... Post your daily meal plan.

Wish had some for you, but I eat pretty much the same thing every day. Eggs, Steak, snack on cheese, peanut butter. Sometimes toss in a whole chicken or Tequila Lime chicken wings. I load up on Sashimi when I can. Toss in a salad every once and while and of course, low carb protein shakes to make sure I get enough. Carb ups I go crazy of course.

-Ryan
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Old 06-14-2009, 03:09 AM   #4
Nicholas Boysel
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Re: Anabolic Diet... Post your daily meal plan.

are you following the true anabolic diet? with how its set up your meals are going to be boring.. it comes with the territory.

Seeing as Dr. Pasquale doesnt seem to be publishing the AD anymore and has pimped his Metabolic Diet more (which seems to follow the same ideas)... you may just wanna use google to find food listings

http://stronglifts.com/anabolic-diet...ic-diet-guide/YOU MUST ENSURE YOU ANNOTATE ALL LINKS WHETHER WORK AND FAMILY SAFE.

with how the AD was designed I think your meals are going to be boring until you go another route.

Last edited by Lynne Pitts; 06-16-2009 at 08:15 AM..
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Old 06-15-2009, 09:32 PM   #5
Carlos Gato
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Re: Anabolic Diet... Post your daily meal plan.

Quote:
Originally Posted by Brian Counts View Post
First I HIGHLY reccomend the breakfast "quiche recipe" posted a few days back. On Sunday night I mix 12 eggs w/ 2 cups of heavy cream, pour that over one pound of cooked bacon or sausage, two cups of shredded cheese, and throw in a bunch of peppers and onions cooked in butter. bake at 400 and you got your breakfast for the week.

Can you give a nutritional breakdown for that pleasE?
Can you give a nutritional breakdown for that pleasE?

Quote:
Originally Posted by Nicholas Boysel View Post
are you following the true anabolic diet? with how its set up your meals are going to be boring.. it comes with the territory.

Seeing as Dr. Pasquale doesnt seem to be publishing the AD anymore and has pimped his Metabolic Diet more (which seems to follow the same ideas)... you may just wanna use google to find food listings

http://stronglifts.com/anabolic-diet...ic-diet-guide/

with how the AD was designed I think your meals are going to be boring until you go another route.
thank YOu for the link.. Also i'm not too worried about the meals. I do however like to change up with a little variety. I am trying to stick very closely with the TRUE AD diet.

Quote:
Originally Posted by Ryan Lynch View Post
Wish had some for you, but I eat pretty much the same thing every day. Eggs, Steak, snack on cheese, peanut butter. Sometimes toss in a whole chicken or Tequila Lime chicken wings. I load up on Sashimi when I can. Toss in a salad every once and while and of course, low carb protein shakes to make sure I get enough. Carb ups I go crazy of course.

-Ryan
thanks.. can you post something a little more structured?
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Last edited by Lynne Pitts; 06-16-2009 at 08:16 AM..
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Old 06-15-2009, 11:13 PM   #6
Travis Earp
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Re: Anabolic Diet... Post your daily meal plan.

http://www.board.crossfit.com/showth...=35868&page=70 (WFS)

Ryan has an entire AD thread. Some good stuff to sift through in there, Carlos
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Old 06-16-2009, 05:54 PM   #7
Ryan Lynch
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Re: Anabolic Diet... Post your daily meal plan.

Quote:
Originally Posted by Carlos Gato View Post
thanks.. can you post something a little more structured?
Sure...break down is between travel days and home days

Home Day
================
Wake up
Fish oil, multi-vits

Breakfast (some times IF)
Protein Shake (used to do 4 eggs)

Lunch
Steak (usually rib-eye or new york cut) 8-12oz depending on cut

Afternoon/snack
Smoked Cheddar, 2 oz or 2tbsp peanut butter

Late afternoon/snack 2
depending on what I'm doing, protein shake (sometimes do WOD before lunch and have protein shake right after, then lunch about an hour later)

Dinner
Steak (usually rib-eye or new york cut) 8-12oz depending on cut

Sub Steak with chicken (eat the whole chicken over the two meals) or I go crazy and eat two dozen Tequila Lime chicken wings.

Lots of water.



Travel Day
================
Wake up
Fish oil, multi-vits

Breakfast (some times IF)
Omelet with ham & cheese, side of bacon

Lunch
Steak (usually sirloin, 6-8oz depending on what I can get
Broccoli (if I can get it, squash, asparagus, whatever)
Salad with 2 tbsp thousand island (cheese some times)

Afternoon/snack
try to bring protein powder with me...not always


Dinner
Steak (usually sirloin, 6-8oz depending on what I can get
Broccoli (if I can get it, squash, asparagus, whatever)
Salad with 2 tbsp thousand island (cheese some times)

or if Sushi, about a ton of Tuna, Salmon, Yellow Tail (sashimi)

Lots of water.

Carb Load
====================
Carb days are insane...was taking in 10k a day, now cut back to 5k in about 8-10 hour window. Still may clean this up some more.


That help?


-Ryan
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