The cycle anticatabolic definition is a system that combines diet and exercise. Is divided into two phases, the low-calorie phase (first 8 days) and “metabolic conditioning” (from 9 days to 13 days).

Frank Zane in 34 years


The goal of the low-calorie phase is the loss of fat and maintaining muscle.

The goal of the conditioning phase of metabolism is to avoid low-calorie regime adaptation and therefore prevent the body you have for catabolism.

After testing for several months the anabolic cycle thrust, I came to the conclusion that it is possible to adapt the theory of Torbjom Akerfelcit to the fundamental concepts regarding body fat loss.



I started as usual by setting a program that then as the weeks passed I adapted and specific to the objective of the definition. Below we illustrate the final program:

Definition phase (from 1° to 8° day)


Since the objective of this phase is to lose fat at a very rapid pace, trying to keep as lean as possible, I then created an energy deficit (fat burning) to date my body burns approximately 2300-2500 Kcal per day so during the definition phase I assumed about 1900-2000 Kcal/day (depending on the days of weight training or recovery). I gave out the calories in 6 meals a day.

My diet I was providing about 40-45% protein, 40-45% carbohydrates (one complex) and 15% fat. I consumed much milk and yogurt. To allow an adequate cellular hydration I drank plenty of water (about 3 liters per day).


I did 3-4 aerobic workouts per week, making of stationary bike, 30-40 minutes approximately, on an empty stomach in the morning before breakfast. After the workout I waited about an hour before you eat (the body continues to burn fat at an accelerated rate after exercise).

Weight training during this time was the type to “split”. In this way I was able to assess the resilience of the individual muscle group and then set up a table that includes a variation of the days of recovery, depending on the muscle training depending on the State of general physical stress. For example i noticed the arm muscles recovered very quickly and so rather than get them organized once every 6-7 days, I could get them organized once every 3-4 days, however I realized that her legs they needed at least 8 days (sometimes even more) to recover and allow me then to reach maximum intensity.


As for calories and exercise I apply the Cyclization also integrators and especially during this phase take approximately 1 g of vitamin C, linseed (essential fatty acids), supradyn (multi vitamin-mineral), whey protein and casein, 5 g of creatine and 6-8 g of glutamine, calcium and magnesium and potassium.

I take creatine during the day or after a workout.

30 minutes before performing the exercise bike sessions (about 7 o’clock-00) I assume a Thermogenic compound which accelerates the metabolism. Glutamine take it at breakfast, and after training with weights. Flax seeds together with meals (yogurt), while proteins to snacks. Calcium I take it along to snack 1 hour before training and magnesium at bedtime.



After the first 8 days, beginning the phase of “metabolic conditioning”, and since the purpose is to prevent the body adapts to the calorie situation (with all the damage that would result) I assume about 2600-2700 Kcal per day. Divide the daily calorie intake in 6 meals. My diet I am providing the 40-45% protein, 40-45% carbohydrates (simple and complex) and 15% fat. Right after training Saturday beginning the carb-load of 24 hours (account 6 meals after exercise), in which port the nutrients to about 15% protein, 70% carbohydrates (early simple and then gradually more complex) and 15% fat. Consumption much milk and yogurt. To allow an adequate cellular hydration drink lots of water (3 liters per day).


Do 2 workouts with weights (without aerobic sessions) type POF that privileged stretch exercises. The training volume is about 4-6 series per muscle group and 6/10 reps per set, giving preference to large multiarticular exercises (squats, deadlifts, bench, oarsman etc.).

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