Janice Purves
|Subscribers
About
Anabolic Diet: To Build Muscle
# Your Guide to Health, Fitness, and Weight Loss
> A simple, evidence‑based roadmap for improving overall wellness, building strength, and reaching sustainable weight‑loss goals.
> **Tip:** Always consult a qualified health professional before starting any new diet or exercise program.
---
## 1. Introduction
- **Why it matters** – Better fitness = lower risk of chronic disease, improved mood, more energy, and higher quality of life.
- **What you’ll get** – Clear goals, practical workouts, balanced nutrition ideas, and a realistic plan to keep you moving forward.
---
## 2. Set SMART Goals
| Goal | Specific | Measurable | Achievable | Relevant | Time‑bound |
|------|----------|------------|------------|----------|-------------|
| Lose weight | Drop 10 lb | Weigh weekly |
1–2 lb per week | Healthy BMI | Within 6 months |
| Strengthen core | Do plank for 60 s | Timer | Start at 30 s, add 5 s each session | Core stability | 8 weeks |
*Write them down. Check progress monthly.*
---
## 3. Create Your Exercise Plan
### A. Cardiovascular Training
- **Option 1: Running** – 3× per week (interval or steady‑state).
- **Option 2: Walking/Jogging** – 30–45 min at moderate pace, 4× per week.
- **Tip:** Use a GPS watch or smartphone app to log distance/time.
### B. Strength & Core Work
| Day | Exercise | Sets | Reps |
|-----|----------|------|------|
| Mon | Squats | 3 | 10–12 |
| | Push‑ups | 3 | 8–10 |
| | Plank | 3 | 30 s |
| Tue | Rest or light cardio |
| Wed | Lunges | 3 | 10 each leg |
| | Bent‑over rows | 3 | 10–12 |
| | Side plank | 2 | 20 s each side |
| Thu | Rest or mobility |
| Fri | Deadlifts (light) | 3 | 8–10 |
| | Shoulder press | 3 | 10–12 |
| | Bicycle crunches | 3 | 15 each side |
- **Progression**: Once you can comfortably perform the reps, increase either weight or add a set. Aim to lift slightly heavier each week while keeping form solid.
---
### 5. Sample 4‑Week Plan
| Week | Focus | Volume (sets) | Intensity |
|------|-------|---------------|-----------|
| 1 | Learn movement patterns; light weights | 2–3 per exercise | ~60 % 1RM |
| 2 | Add a set to each major lift | 3–4 per exercise | ~65 % 1RM |
| 3 | Increase weight by 5–10 lb on major lifts | 4 sets per exercise | ~70 % 1RM |
| 4 | Peak week – max out for 1–2 reps (optional) | 3–4 sets, last set to failure | ~75‑80 % 1RM |
**Rest periods:**
30‑60 s between light sets, 60‑90 s between heavier sets.
**Progression rule:** Add the next weight only if you completed all prescribed reps and sets with proper form.
---
## 5️⃣ Nutrition & Recovery
| Goal | How to Achieve |
|------|----------------|
| **Maintain/lose body fat** | Keep a slight calorie deficit (~200‑300 kcal/day). Use a balanced macronutrient split:
• Protein 1.8–2.0 g/kg BW (≈120‑140 g) to preserve muscle.
• Carbs 3‑5 g/kg for training energy.
• Fats 0.6‑0.8 g/kg. |
| **Support recovery** | Aim for at least 7–9 h sleep per night, moderate stress (e.g., meditation). |
| **Hydration** | ~2.5–3 L/day; more on training days. |
---
## 4️⃣ Sample Weekly Schedule
> **Note:** Adjust the exact time slots to your personal rhythm and class schedule.
| Day | Morning (Pre‑Class) | Midday | Evening |
|-----|--------------------|--------|---------|
| **Mon** | 5:30 AM – *Wake & hydrate*
6:00 – 7:00 AM – *HIIT/Strength* (bodyweight + kettlebell swings)
7:15 AM – *Breakfast* (oatmeal, Greek yogurt, berries) | 12:30 PM – *Lunch* (quinoa bowl with veggies & grilled chicken) | 6:00 PM – *Light jog or walk*
8:00 PM – *Dinner* (salmon, sweet potato, steamed broccoli) |
| **Tue** | 5:30 AM – *Wake & stretch*
6:00 – 7:00 AM – *Yoga + mobility* (45 min) | 12:30 PM – *Lunch* (lentil soup, whole‑grain roll) | 5:30 PM – *Strength training* (upper body)
8:00 PM – *Dinner* (chicken stir‑fry with veggies & brown rice) |
| **Wed** | 5:30 AM – *Wake & foam roll*
6:00 – 7:00 AM – *HIIT cardio* (30 min) | 12:30 PM – *Lunch* (quinoa salad with chickpeas, feta, olives) | 5:30 PM – *Yoga / mobility flow*
8:00 PM – *Dinner* (baked salmon + roasted asparagus & sweet potato mash) |
| **Thu** | 5:30 AM – *Wake & stretching*
6:00 – 7:00 AM – *Strength training* (upper body focus) | 12:30 PM – *Lunch* (lentil soup + whole‑grain roll) | 5:30 PM – *Light cardio (elliptical, brisk walk)*
8:00 PM – *Dinner* (tofu stir‑fry with mixed veggies & brown rice) |
| **Fri** | 5:30 AM – *Wake & light yoga*
6:00 – 7:00 AM – *Strength training* (lower body focus) | 12:30 PM – *Lunch* (quinoa salad with chickpeas, cucumber, tomato, feta) | 5:30 PM – *Rest day / optional gentle walk*
8:00 PM – *Dinner* (baked salmon, roasted sweet potatoes, steamed broccoli) |
| **Sat** | 6:00 AM – *Optional longer run or group class* (45–60 min) | 12:30 PM – *Lunch* (whole‑grain wrap with grilled veggies and hummus) | 7:30 PM – *Dinner* (stir‑fry tofu with mixed veg, brown rice) |
| **Sun** | 10:00 AM – *Family activity / gentle walk* | 12:30 PM – *Lunch* (chickpea curry, quinoa) | 7:30 PM – *Dinner* (grilled fish or tempeh with sweet potato mash) |
### Key Points
- **Balance:** Every day contains a mix of aerobic exercise, strength work, and family time.
- **Progressive overload:** Increase duration or intensity gradually (e.g., add 5‑minute walks per week).
- **Flexibility:** Swap workout days if school or extracurriculars clash; the structure can be rotated.
- **Safety:** Warm‑up before workouts, cool down afterward, and use proper form.
- **Enjoyment:** Choose music, family challenges, or new routes to keep motivation high.
---
## 2. Nutrition & Hydration
| Goal | Why it matters for a 15‑year‑old athlete |
|------|----------------------------------------|
| **Adequate calories** | Growing teens need ~2,400–3,000 kcal/day (depends on activity). Skipping calories leads to fatigue and slower recovery. |
| **Balanced macronutrients** | 45–55% carbs for glycogen; 15–20% protein for muscle repair; 25–35% fats for hormone production. |
| **Micronutrient support** | Iron, calcium, vitamin D, magnesium are critical for bone health and oxygen transport. |
| **Hydration** | Every gram of sweat lost is ~1 g of water & electrolytes; dehydration reduces performance by up to 2%. |
---
## Practical Meal Planning
| Time | Sample Meal | Key Points |
|------|-------------|------------|
| **Breakfast (7:00 am)** | Oatmeal with banana, chia seeds, whey protein shake, orange juice. | Complex carbs + quick sugars for glycogen replenishment; protein to stimulate muscle repair. |
| **Mid‑morning Snack (10:30 am)** | Greek yogurt + mixed berries + a handful of almonds. | Calcium + vitamin D + healthy fats for sustained energy. |
| **Lunch (1:00 pm)** | Grilled chicken breast, quinoa salad (cucumber, tomatoes, parsley), olive oil vinaigrette, whole‑grain roll. | Lean protein + complex carbs + omega‑3/6 fats; fiber supports gut health. |
| **Afternoon Snack (4:30 pm)** | Hummus with carrot sticks & whole‑grain pita chips. | Plant‑based protein + magnesium for muscle recovery. |
| **Pre‑Game Meal (6:00–7:00 pm, 1–2 hrs before kickoff)** | Pasta with marinara sauce, side of mixed greens, glass of water or diluted sports drink. | Simple carbs for glycogen replenishment; light on fiber to avoid GI upset. |
| **Post‑Game Recovery Snack (immediately after finish)** | Chocolate milk or protein shake + banana. | Rapid insulin spike for glycogen repletion and muscle protein synthesis. |
### 3. Key Nutrient Targets & Rationale
| Nutrient | Daily Target | Why It Matters for the Athlete |
|----------|--------------|--------------------------------|
| **Total Energy** | ~3500–4500 kcal (adjusted per training load) | Supports high metabolic rate and prevents fatigue |
| **Protein** | 1.8–2.5 g kg⁻¹ day⁻¹ (~140–200 g for 70 kg athlete) | Maintains lean mass, repairs muscle fibers after hard sessions |
| **Carbohydrate** | 7–10 g kg⁻¹ day⁻¹ (~490–700 g for 70 kg) | Replenishes glycogen stores; fuels high-intensity work |
| **Fat** | ~1.0 g kg⁻¹ day⁻¹ (~70 g for 70 kg) + essential fatty acids (EPA/DHA 250–500 mg day⁻¹) | Provides energy, supports hormone production, anti‑inflammatory |
> **Key Insight**: Athletes on a caloric deficit can still maintain performance by prioritizing protein intake (>1.6 g kg⁻¹), ensuring sufficient carbohydrate to fuel training, and not cutting fats too drastically (≤20% of total calories).
---
## 2. How Much Energy Should I Consume?
### 2.1 Baseline: Resting Metabolic Rate (RMR)
| Parameter | Typical Value |
|-----------|---------------|
| RMR (kcal/day) | 1400–1800 kcal for a 68 kg, 5'8" male (moderate activity) |
| RMR (kcal/kg) | ~25–28 kcal per kg body weight |
### 2.2 Total Energy Expenditure (TEE)
1. **Calculate RMR**
Use Mifflin-St Jeor equation:
[
\textRMR = 10 \times \textweight(kg) + 6.25 \times \textheight(cm) - 5 \times \textage(years) + 5
]
2. **Add Activity Factor**
Multiply RMR by activity multiplier:
| Activity Level | Multiplier |
|----------------|------------|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (light exercise/sports 1-3 days/week) | 1.375 |
| Moderately active (moderate exercise/sports 3-5 days/week) | 1.55 |
| Very active (hard exercise/sports 6-7 days a week) | 1.725 |
| Super active (very hard exercise, physical job or training twice per day) | 1.9 |
For example:
RMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) + 5 (Mifflin‑St Jeor).
Total Daily Energy Expenditure ≈ RMR × activity factor.
---
### 3. How to use this information
| Step | What you do |
|------|-------------|
| **1. Estimate your caloric need** | Use the equations above or an online calculator that takes weight, height, age, sex and activity level into account. For example: a 30‑year‑old woman who is 160 cm tall, weighs 70 kg, and exercises moderately might require ~2,200 kcal/day. |
| **2. Set a realistic goal** | 1–2 lb (0.5–1 kg) per week is safe; this corresponds to a calorie deficit of about 500–1000 kcal/day. |
| **3. Adjust your intake** | Reduce daily calories by that amount (e.g., from 2,200 to 1,700). Use a food diary or an app to track what you eat and stay within the target. |
| **4. Monitor progress** | Weigh yourself weekly; adjust if weight loss stalls. If you lose more than ~3 lb in a week, reduce calories slightly to avoid losing >0.5–1 lb per day. |
---
## 2. Why it is safer to lose weight gradually
| Aspect | Rapid Weight Loss (10 lb/week) | Gradual Loss (≤3 lb/week) |
|--------|---------------------------------|---------------------------|
| **Metabolic Impact** | Sharp drop in resting metabolic rate → body "conserves" energy, making further loss harder. | Metabolism slows more slowly; calorie needs can be adjusted gradually. |
| **Nutrient Deficiencies** | High risk of lacking iron, B12, calcium, zinc, and vitamin D due to reduced intake or absorption. | Allows time to monitor diet and supplement if needed. |
| **Muscle Loss** | Greater loss of lean mass → decreased strength & functional capacity. | Muscle preservation supported by adequate protein and resistance training. |
| **Bone Health** | Rapid weight loss can increase bone resorption; risk of fractures increases, especially in women on low calcium intake. | Adequate calcium, vitamin D, and mechanical loading (exercise) help maintain bone density. |
| **Gastrointestinal Symptoms** | Diarrhea or constipation may worsen due to altered gut motility and nutrient malabsorption. | Slower changes reduce GI distress; probiotics can be added if needed. |
| **Psychological Effects** | Anxiety, depression may flare up with rapid physical change. | Gradual change allows adaptation; counseling supports mental well‑being. |
---
## 3. Practical Recommendations for a Woman Who has Already Lost 40 kg
| Goal | Why it matters | Suggested actions (step‑by‑step) |
|------|-----------------|----------------------------------|
| **Maintain the weight loss** | Rapid regain is common; keeping habits solidifies new metabolism and body composition. | • Continue daily caloric intake that sustains current weight (≈ TDEE).
• Use a food diary or app to stay accountable.
• Aim for 1–2 servings of vegetables per meal, 1 serving of fruit, lean protein at each eating occasion, healthy fat in moderation. |
| **Build and preserve muscle** | Muscle mass supports resting metabolic rate; post‑exercise protein helps repair fibers. | • Train resistance twice weekly (full body).
• Focus on compound lifts (squats, deadlifts, presses).
• Consume 1.2–1.5 g protein per kg body weight daily; spread across meals. |
| **Optimize recovery** | Adequate sleep and hydration are crucial for tissue repair and hormonal balance. | • Aim for 7–9 h sleep each night.
• Keep water intake at least 3 L/day, more if sweating heavily. |
| **Use targeted protein post‑exercise** | A 20–30 g whey shake within 30 min of finishing training ensures maximal amino acid delivery to muscle cells. | • This aligns with the "anabolic window" concept—though recent evidence suggests flexibility, a prompt dose still supports recovery. |
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### Practical Take‑Away
- **If you are training hard** (e.g., weightlifters, bodybuilders, endurance athletes), consume a protein‑rich snack or shake **within 30–60 minutes after finishing exercise**. This helps replenish glycogen and deliver amino acids for muscle repair.
- **For casual exercisers or those who don’t need rapid recovery**, you can wait until your next regular meal (usually within 2–3 hours) without compromising long‑term results.
Ultimately, the timing of protein intake post‑exercise is a *tweak* rather than a *must*. Prioritizing overall daily protein and staying consistent with your training will have the biggest impact on performance and body composition.
