How the high-fat diet works

    During the week (Monday - Friday), you eat (by calories) about 55..60% fat, 30..35% protein, and no more than 30g of carbohydrates. The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats. Insulin levels remains low (which increases GH release). Increased dietary fat is also linked to increased testosterone levels.

    Despite popular belief, the human body can run pretty well without carbs (otherwise Eskimos wouldn't be doing too well). During the weekend (Saturday - Sunday, about 24 to 48 hours), you eat a high carb, medium fat (30..40%), low protein (10..15%) diet. This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect. The important thing is to switch back to the high fat / low carb mode before you put on too much fat.

Problems with low-fat diets

    Low fat sends the body into starvation mode, it tries to hold on to fat, burns muscle instead. When carbohydrate stores are exhausted, it will burn protein first before switching to fat.
Carbohydrates can increase serotonin levels and cause sleepiness. Insulin swings can provoke mood swings. High insulin levels increase fat storage which can cause bloating, and water retention. Often, protein supplements are needed for the body-builder.

   Low-fat foods are often much more expensive than the conventional version, and contain more "chemistry" i.e. are highly processed.

A summary of the High-Fat (or Anabolic) Diet

    The following is a summary of "The Anabolic Diet" by Dr. Mauro Di Pasquale, together with some additional info on low carb foods, as the list in the book is small.Before you start on this diet. Get a complete physical, including blood work.

    Among other things, this will give you a baseline Cholesterol level. This diet is not recommended for children or pregnant women. This diet is controversial, use at your own risk.

WHAT TO USE FOR INJECTIONS

    It is important to choose the proper syringe for the administration of injectable anabolic steroids. The principle components of a syringe include a cylindrical barrel to one end of which a hollow needle is attached, and a close fitting plunger.

    The most acceptable syringe for injecting anabolic steroids is a 22 gauge 1 1/2” or 23 gauge 1” apparatus with a 3 cc case. This length allows for penetration to reach deep inside the muscle tissue. Shorter needles, 5/8” or 1/2” are usually not sufficient for intramuscular injections and occasionally leave a portion of the Injection in a subcutaneous area which will cause a swell between the skin and muscle as well as impaired absorption.

   The gauge size of a syringe represents the needle\rquote s diameter. The lower the gauge number, the wider it is. A 27 gauge needle is very thin. An 18 gauge is quite wide; it is often referred to as a cannon.

   The 22 and 23 gauge needles are not so large that they are difficult to insert, yet are large enough for solutions to easily be propelled through them. The use of insulin needles is not acceptable; they are simply too small. Usually, insulin pins are 25 to 27 gauge and only a 1/2” long with a 1 cc case.

WHERE TO INJECT

      All oil based and water based anabolic steroids should be taken intramuscularly. This means the shot must penetrate the skin and subcutaneous tissue to enter the muscle itself. Intramuscular injections are used when prompt absorption is desired, when larger doses are needed than can be given cutaneously or when a drug is too irritating to be given subcutaneously.

     The common sites for intramuscular injections include the buttock, lateral side of the thigh, and the deltoid region of the arm. Muscles in these areas, especially the gluteal muscles in the buttock, are fairly thick. Because of the large number of muscle fibres and extensive fascia, (fascia is a type of connective tissue that surrounds and separates muscles) the drug has a large surface area for absorption. Absorption is further promoted by the extensive blood supply to muscles. Ideally, intramuscular injections should be given deep within the muscle and away from major nerves and blood vessels. The best site for steroid injections is in the gluteus mediums muscle which is located in the upper outer quadrant of the buttock. The iliac crest serves as a landmark for this quadrant. The spot for an injection in an adult is usually to 7 1/2 centimetres (2 to 3 inches) below the iliac crest. The iliac crest is the top of the pelvic girdle on the posterior (back) side. You can find the iliac crest by feeling the uppermost bony area above each gluteal muscle. The upper outer quadrant is chosen because the muscle in this area is quite thick and has few nerves. The probability of injecting the drug into a blood vessel is remote in this area. Injecting here reduces the chance of injury to the sciatic nerve which runs through the lower and middle area of the buttock. It controls the posterior of each thigh and the entire leg from the knee down. If an injection is too close to this nerve or actually hits it, extreme pain and temporary paralysis can be felt in these areas. This is especially undesirable and warrants staying as far away from this area as possible.

     If the gluteal region cannot be injected for some reason, the second choice would be the lateral portion of the thigh. Usually, intramuscular injections in the thigh are only indicated for infants and children. The vast us laterals  muscle is the only area of the thigh that should be injected intramuscularly. This site is determined by using the knee and the greater trochanter of the femur as landmarks. The greater trochanter is the bony area that you can feel where the femur joins the pelvic girdle. The mid portion of the muscle is located by measuring the hand breadth above the knee and the hand breadth below the greater trochanter.

    Injecting into the front of the thigh or inside of the thigh is extremely unwise. These areas contain nerves as well as a number of blood vessels.

Phil Heath 2011 Mr Olympia Bodybuilding Contest Finals | 2011 Mr Olympia Bodybuilding Contest Finals

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