Anavar Diet and Nutrition
(How To Optimize Your Diet For Maximum Gains )
Understanding Nutrition
Whether you are bulking or cutting, training for competition or just looking to shed a few pounds…plainly and simply, it’s all in what you eat. With intense training and a proper diet, the body will typically store more protein than it removes, but this underlying battle is always constant.
The first step in achieving your goal, is to determine the daily caloric intake you need to maintain your weight (basal metabolic rate). Then over time you can make minor adjustments with consideration to your bulking or cutting goal.
There are a number of online calculators which will give you a rough idea of what your basal metabolic rate (BMR) is. Relying on them alone isn’t a great idea because they don’t account for your body fat %, how much exercise you perform daily, or how efficient your body is at burning calories during exercise.
The best way to use online calculators and formulas is to get a general idea of what the number of your maintenance calories should be, then monitor how many calories you consume each day and the effect it has on your weight. This will make it easy to make minor adjustments based on your measurements.
How to Calculate Your BMR
The basic formula for calculating your basal metabolic rate (resting) is:
W = weight in kilograms (weight (lbs)/2.2) = weight in kg
H = height in centimeters (inches x 2.54) = height in cm
A = age in years
Men: BMR = 66.47 + (13.75 x W) + (5.0 x H) – (6.75 x A)
Women: BMR = 665.09 + (9.56 x W) + (1.84 x H) – (4.67 x A)
Once you know your BMR, you can tailor your daily caloric intake to your cutting or bulking goal.
Anavar Bulking Diet
If you’re wanting to gain weight and build muscle, you should increase your caloric intake by 250-500 calories per day. How most online bulking diets completely miss the point, is by not recognizing that a slight calorie surplus is equally effective for muscle-building as a large one.
Meaning that eating around 10% more calories than your BMR, is equally anabolic as eating 20-30% more. The biggest difference between these two percentages is how much fat you’ll gain. It’s common to see people on forums giving bad advice that you have to ‘force feed yourself’ or ‘eat until you throw up’. This isn’t necessarily true and here’s why:
If you consume 10% calories above surplus, you’ll slowly gain small amounts of fat over the course of your cycle. If you consume 30% calories above surplus, you’ll very rapidly gain large amounts of fat with the same amount of muscle as if you created a 10% calorie surplus. This then creates a number of issues for your body and makes your next cutting cycle much harder than it needs to be.
Anavar Cutting Diet
When cutting is your goal, it’s recommended that you decrease your caloric intake by approximately 500 calories per day under your BMR. This will give you a weight loss of approximately 1lb per week. Remember, if you’re not seeing results, you can adjust your daily caloric intake to suit your needs.
The main fear of athletes who are cutting mostly concerns loss of muscle, although there are two ways to protect yourself against this. Anavar at doses of approximately 15mg, combined with a high protein diet, is an anti-catabolic meaning that it prevents muscle wastage. The other factor in preserving muscle is making sure you get plenty of protein and carbs in your diet.
This recommendation may come as a surprise, because many people still follow the old science of ‘carbs are bad for you’. The fact is that a low carb diet doesn’t result in any more fat loss than a high carb diet. As long as you are consuming sufficient protein daily, low carb diets offer no weight loss benefits at all.
The Essential Supplements
Supplements have become a necessary addition to all athletes and bodybuilders diet. They deliver the nutrients in a concentrated and convenient form, allowing you to hit your daily macros and concentrate on your training and calorie intake instead.
These are the most popular supplements today and we highly recommend you include them in your diet and nutrition plan:
Protein
Your muscle structure is made up of approximately 80% protein. It is the building blocks of your muscles and protein supplements are used to optimize mass, strength and performance. It’s recommended to set a daily protein target of around 20-30% of your total calories.
Because protein is absorbed and digested rapidly, it’s ideally consumed immediately before or after your workout, when your muscles need it the most. It should also be consumed before bed, helping you to gain mass while you sleep.
Creatine
Another supplement at the top of peoples list is creatine. Creatine is a fuel source for ATP (adenosine tri-phosphate) which gives the user a short burst of energy, and in turn increases strength. It also aids the digestion of protein and the storage of water in your cells. This leads to the cells drawing in more nutrients, which leads to increased muscle growth. It’s necessary to increase your water intake to get the most out of creatine.
BCAA
BCAA (branch chained amino acids) are valuable whether you are looking to increase muscle mass or lower your body fat. BCAAs stimulate protein synthesis by increasing the rate of synthesis and your cells capacity for synthesis. They also reduce the rate of protein breakdown, forcing your body to burn fat as energy instead.
BCAAs in supplement form are rapidly absorbed into the bloodstream as they don’t require digestion, therefore they can be used as an immediate source of energy during your workouts.
Multivitamins
When you’re eating with a specific goal in mind, it’s easy to focus on calories and macro nutrients, forgetting about the levels of micronutrients (vitamins and minerals) required. Vitamins and minerals are building blocks of every process within your body. They are used for transporting nutrients, cellular actions, performing enzymatic functions to digest food and so on.
If you’re not getting 100% of the FDA recommended vitamin intake, your health and energy will suffer, and your gains will be hampered. Take a multi vitamin daily to set yourself up for success.
Should You Cut Or Bulk?
A common question asked is “should I cut or bulk” and it’s a good question with a simple answer. In order to preserve insulin sensitivity and hormonal balance, you should look to your body fat % for answers. If you’re male and your bf % is over 15%, this should be reduced to around 10% before bulking. If you’re female and your bf % is 25% or above, reduce this to around 20% before bulking. Once you reach 15-17% bf for males or 25-27% for females, you can stop bulking and start cutting to reduce your body fat.
