The Anavar diet plan is the ultimate key to success for your bodybuilding goal. Whether you aim to cut or to bulk, your diet plan plays a primary role in how fast and effectively you reach your dream goal.
And although you are using Anavar, the safest ‘roid in town, it is of utmost importance that you know how to work with your diet and this potent AAS to gain the results you wish for.
Let me first answer the basic questions so that you can easily set up your Anavar diet plan. (Don’t forget to read the last part where all the intricacies of the Anavar diet plan are mentioned!)
Why use Anavar?
Well, that’s the first question that arises in your mind.
And it’s pretty reasonable too.
Why on Earth, of all the anabolic steroids, would you choose Anavar to pursue your bodybuilding goal?
The answer to it is pretty simple, as you can imagine…
Anavar is, undoubtedly, the safest anabolic steroid you can take. This potent steroid helps you lose fat and build muscle at the same time. Anavar is also very effective in building up strength and stamina, the most desirable characteristics for bodybuilders and athletes.
Moreover, the side effects of Anavar are pretty mild when you compare it with other anabolic steroids. Although it does cause natural testosterone to shut down, gynecomastia, and liver stress to some extent, all of these are completely reversible if you use the correct diet and supplements right from the start.
Lastly, the best part of choosing Anavar is that it is an oral steroid! You don’t have to deal with needles anymore to achieve your body goals.
Read along to find out how you can make Anavar work for your body by choosing an appropriate Anavar diet plan for
yourself!
How do calories work?
This is very important for you to know about before deciding on your Anavar diet plan.
Nutrition and calorie intake play a deciding role in the way you want to progress with your body. Be it cutting or bulking, intaking empty calories or insufficient nutrition will lead you nowhere near your body goal.
You can train all you want but if you are not eating right, you might as well give up on ever improving your body.
All you need to do is focus on the macros and micros in your diet so that you provide your body with a highly nutritious fuel to prosper and grow. You can do this by including major nutrients such as proteins, fats, and carbohydrates in your diet while also not neglecting the vitamins and minerals essential for your body.
Calories proportion for an effective diet plan
Calories proportion is very important to take into consideration if you want to stick to your goal and prosper steadily.
Remember, when your goal is to build muscles, you should focus on intaking extra proteins in your Anavar diet.
And the best part about using Anavar with a diet plan is that it leads to nitrogen retention. When more nitrogen is available, your body will incorporate more amino acids to build its muscles and let go of the protein lesser than usual.
Adding a good source of carbohydrates to your diet is also a good decision as you would want to provide your body with something that it can burn and get energy from instantly. However, do not eliminate fats completely (it would be foolish to do so).
The number of calories you should consume depends on your gender, age, and body weight. To put it in simple words, it is important to know the fat composition of your body to design an appropriate diet plan for you.
An ideal calorie proportion for a cutting diet would consist of 40 percent proteins, 40 percent carbohydrates, and 20 percent fats. A calorie proportion for a bulking diet is also more or less the same (as you need to build muscle here too) however you need to intake a greater amount of food in this case as you want to gain as much mass as you can.
To calculate the calories, you need to consume for either diet, you can also use the BMR method. BMR stands for basal metabolic rate. There are many online calculators that help you calculate your BMR. Although BMR does not determine what the fat percentage of your body is, it can be used to get a rough idea about the calories you need to consume as per your gender, age, weight, and body goal.
Plan for bulking
If bulking is your goal, then designing a diet plan accordingly is the most crucial step.
Gaining weight and building muscle at the same time is no joke, people. For intense muscle gains, you must intake a high amount of protein (along with carbs and fats) in your diet.
On average, it is recommended that you should increase your calorie intake by almost 250 to 500 kcal more every day. This increase in calories (although minimal, as you can see) will help you gain muscles and increase weight in the wrong run.
However, don’t get me wrong!
This slight increase in calorie intake is equally effective for a bulking diet than a huge calorie intake just for the sake of gaining weight.
(Stay a mile away from all those creepy ass websites recommending you to eat like a horse! You would do more harm than good if you go down that path anyway…)
For a decent weight gain, you should approximately eat 10% more calories than your BMR. This would ensure that you are gaining muscle as well as a decent amount of fat during the bulking cycle.
Nevertheless, if you decide to eat 25% more calories than your BMR, your hoarding up on food will make you gain more fat than necessary. You will then have to work extra hard during the cutting phase to lose all the fat percentage you have gained during the bulking phase.
Plan for cutting
Well, if you are planning for cutting, reducing your overall calorie intake slightly will be a good choice.
Go for a calorie cut of 250 kcal per day of what you originally eat. However, I would suggest you not go lower than that as it can severely hamper your ability to lose fat weight and build muscles simultaneously.
As far as BMR is concerned, go for a 10% lower value than your calculated BMR.
Remember that Anavar is a very potent cutting steroid. For it to work, you must eat according to the diet plan so that you can achieve your cutting goals with ease. Take care of not cutting out important nutrients such as fats from your diet as it will slow down the weight loss process.
Lastly, do not even think of skipping on carbohydrates ever on an Anavar cutting diet plan!
Keep in mind that a low-carb diet does not aid the weight loss process, however, it can slow down your lean muscle build-up. A high-carb diet does not negatively affect your weight loss process.
Ingredients to consider when designing an Anavar diet plan
The ingredients you must never skip on in an Anavar diet plan are
Protein:
(Duh!)
I mean there is no point in taking Anavar if you do not include protein in your diet. Enough protein intake will make sure that you have a surplus amino acid supply to combat the high demand for muscle formation. Eating protein-rich food ensures that you build lean muscles gradually yet regularly. Besides, Anavar helps you absorb more of this protein than usual due to its characteristic nitrogen retention. This means that you can rest assured that Anavar is not letting anything you eat go to waste!
The bare minimum amount of protein you must be eating every day is 3.1 grams or more every kilogram of your weight. This usually averages to ~30 to 40% of your body weight.
The best protein sources that you can include in your diet are:
- Eggs (egg whites especially)
- Chicken (you can use the ground form or simple boneless pieces too)
- Lean meat
- Turkey (using a lean ground form is also an option here)
- Greek yogurt
- Cottage cheese
- Shrimps
- Cod and tilapia fillets
- Tuna
Carbs:
Carbs, carbs, carbs.
No matter how intimidating they may sound in a diet plan (especially the cutting one), you must never skip on these instant energy power packs while building muscle.
Whenever you train or do an intense workout, you need excess energy to burn and keep going.
That’s when carbohydrates come in handy!
If you eat a carbohydrate-deficit diet, your body will be forced to utilize proteins to meet the high energy demand. This means that you can lose your precious muscle gains if you do not eat an easily accessible form of energy (carbs in this case!)
Hence, it is best to load up on carbs(the healthy ones) before a workout or immediately after one.
You should aim to intake at least 40 to 50% of your diet as carbohydrates on average.
The best sources of this ingredient in your diet plan are:
- Sweet potatoes
- Russet potatoes
- Brown rice
- Quinoa
- Rolled oats
Fats:
I know it’s not easy to comprehend…
“Eating fats to lose weight?!
Pfft, you must be joking!”
But trust me, man, I am not!
Eliminating a micro nutrient from your diet plan is never a smart idea.
You must try to achieve a balance and work through the possibilities to make the best out of every situation.
So, what if you have already covered 80% of your diet with protein and carbs?
You still have the remaining 20% of your diet portion, in which you can include all the healthy fats that you want. This will speed up your metabolism and keep you up and going for longer periods.
The best sources of healthy fats are:
- Olive oil
- Coconut oil
- Canola oil
- Sunflower oil
- Nuts (Almond, cashews, pistachios, and more)
- Seeds (sunflower seeds, etc.)
Also, do not forget to include fruits and vegetables in your diet to compensate for the vitamins and minerals you need for the day. These include
- White onion
- Garlic
- Baby tomatoes
- Broccoli
- Squash
- Cantaloupe
- Apples
- Oranges
- Zucchini
- Watermelon
- Kale
- Baby spinach
Pro tip: Always include sufficient leafy greens in your Anavar diet plan as they are rich in antioxidants. Antioxidants are necessary when you are taking Anavar as they assist liver function and flush out the toxins successfully.
How to time your cycle for different goals?
It’s crucial to time your cycle when your goals are different.
For Anavar bulking, I would suggest you go for 3 big meals as well as pre and post-workout snacks to beef up as much as you can. All these extra calories will ensure that you are bulking up with the right amount of fat to muscle ratio.
Whereas, while designing an Anavar cutting diet plan, I would suggest you go for 5 small meals every day. Eating small portions at regular intervals will keep you full of zest and energy while making you shredded at the same time.
The one thing you should focus on while timing your cycle for different goals is to never skip the schedule. Always eat at the same time each day, regardless of your goal, to keep your insulin at the right level.
The longer you stick to the schedule, the more your body will funnel the protein to burn the residing fat.
(If you don’t follow timings well, there is a risk that your body will start turning the protein in your muscles into energy!)
Best food supplements for the Anavar diet plan
The best food supplements of all time for the Anavar diet plan are:
Protein powder
Protein powder is a highly concentrated protein form made from dairy and plant sources. Protein powder is an easy way to load up on proteins, increase your muscle size and tone your body.
Protein is the ultimate nutrient found in muscles. In fact, almost 80% of the muscles are made from protein. And since it is so easily digested and immediately broken down, having a backup source of protein as protein powder is a good option.
You will also experience reduced muscle damage and enhanced performance during strength training sessions while on high-quality protein powders.
Therefore, the best time to consume it is immediately before or after a workout. You should also take a scoop before sleeping so that you can build muscles while you rest.
BCAA
Branched Chain Amino Acids or BCAA is one of the best nutritional supplements out there for those who want to focus on bulking up their muscles while also losing their fat mass.
BCAA plays a key role in protein synthesis, as it contains all the necessary amino acids needed to make your muscle proteins. Not only does BCAA enhance your muscle formation, but it also prevents the breakdown of protein. This motivates your body to use fat as a source of energy. (It’s always a win-win situation with BCAA)
Since BCAA are so simple in structure, they do not require digestion and immediately enter the bloodstream. This is why you can use it even during working out! (Dope! Ain’t it?)
Creatine
Creatine is also a top choice of bodybuilders among all supplements. This one-of-a-kind supplement is the fuel of the ATP, which is responsible for short bursts of energy to get you up and going in no time!
Creatine also aids protein absorption from food and helps you gain immense strength. It also aids nutrient inflow into muscle cells for rapid growth by bringing in more water than usual. This is why it is highly recommended to drink a lot of water when using creatine.
Milk thistle supplement
This liver-supporting supplement is the ultimate lifesaver when you are using Anavar.
Anavar, like other AAS (androgenic and anabolic steroids), is harmful to your liver if used continuously. Despite it being the safest steroid, you need to take a liver-supporting supplement to save your liver from any possible damage in the long run.
Multivitamin
Despite following a preplanned Anavar diet plan, it’s common for bodybuilders to skip on vital minerals and vitamins that you get from eating a balanced meal.
And since vitamins are not synthesized in your body, it can become kind of a big deal if you keep on skipping on this life elixir for long…
Therefore, to be on the safe side (and save yourself from a headache) take a suitable multivitamin each day so you do not have to worry about undernourishment, something which can adversely affect your muscle gains and body goal.
The best multivitamin out there is the one that meets the minimum requirements of all the vitamins. Take into consideration the foods you eat each day so that you do not overconsume any vitamins or minerals. Overdosage can have pretty severe side effects on your body!
Things to consider in an Anavar diet plan
The Anavar diet plan is not something to be taken lightly.
You must realize the stress you are putting your body into when using a steroid.
However, if you do plan to follow an Anavar diet, it is best to know the conditions in which Anavar will work ideally.
Despite being considered as a cutting steroid, Anavar is a pretty versatile compound when used with other AAS. Hence, it’s safe to say that while you can use Anavar alone during a cutting plan, you must add other suitable bulking steroids (deca and testosterone, for instance) to truly accomplish results on your Anavar bulking diet plan.
Now, the second most asked question is whether you should cut or bulk first.
Well for this, I would suggest to you what most beginner bodybuilders do…
In order to reap maximum benefits from the Anavar diet plan, famous bodybuilders usually recommend going for an Anavar bulking plan first. This will help you achieve intense muscle gains along with some fat on the way. You can then lose this unwanted fat in a subsequent Anavar cutting plan to achieve the muscle gains of your dreams!
However, do not get carried away yet….
Rather than jumping on the bandwagon, you must first access the fat content in your body before deciding on an Anavar diet plan.
If you are a male, assess your body fat to see if it is above or below the 15% value. If you have more than 15% body fat, you must first reduce it to 10% and then start your Anavar bulking plan.
And if you are a female, see if your body fat lies above or below the 25% value. If you have more than 25% body fat, reduce this figure to 20% before starting your Anavar bulking plan.
(But why am I asking you to lose weight before a bulking plan? Well, that’s because it will save you from a mess and make losing weight less complicated. The higher your initial body fat is, the more far-fetched your bulking goal will be)
Once you reach the maximum body fat value i.e., 15 to 17% for males and 25 to 27% for females, you can stop bulking and start your Anavar cutting plan.