Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Soul Crusher on May 03, 2013, 06:24:23 PM
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http://www.simplyshredded.com/the-deadline-diet-skip-the-bulk-and-stay-shredded-all-year-a-simple-approach-to-nutrition.html
I’m paid to be the guy with the answers. People part with their hard-earned dollars in exchange for me to tell them how to exercise, eat, and sleep, and it’s an honor to have my knowledge held in such high esteem. Coming from a military background, I’m a firm believer in the creed, “a good leader leads from the front.” In the strength and conditioning context, that means a good trainer’s physique should always reflect the benefits of what he or she teaches. In my mind, to do otherwise is both disrespectful to the client and a huge knock on the trainer’s credibility. I feel pretty alone in that regard.
The strength coaching and fitness industry is overrun with armchair coaches who can’t get their clients, much less themselves, in even fairly decent shape. You can’t judge a book by its cover, but I know an out-of-shape fat dude when I see one.
Enough with the name calling and finger-pointing; this article entails my personal regimen that I used to go from 191 lbs and 8% body fat to 183 lbs and 4.6% body fat in less than six weeks.
Does My Fat Ass Make Me Look Like A Fat Ass?
When I consult with physique competitors, I usually recommend a six-week contest preparation. Without fail, I always get a look of bewilderment and skepticism, peppered with a touch of mild amusement. Six weeks is much less than the standard pre-contest recommendations of 12-16 weeks that you read about on the web or in muscle magazines (catalogs). Trust me, six weeks is plenty of time for an athlete that isn’t fat to get into contest or photo-shoot shape. With apologies to the contest prep gurus out there who charge by the month, it shouldn’t take a quarter of the year to get ready for a show–unless you’re too damn fat to begin with.
That’s an important point that bears repeating: If you compete, then you’re a physique competitor; if you’re a physique competitor, then look the part. Don’t get fat in the off-season and then try to convince yourself that you gained muscle, or tell yourself that “It’s unhealthy to be that lean all the time” bodybuilding bullshiznit.
Bulking-up will not improve your physique; it will make you bulky. If that’s what you want, great — just don’t delude yourself that you need to do that to add size, and please, don’t try to convince me, either. So what do I consider ideal body fat standards for athletes? Male physique athletes should maintain less than 8% body-fat and females less than 11%, at least from spring to fall; winter is the only time you have the right to look a little more “normal” and enjoy holiday food and festivities without turning every turkey dinner into an infomercial for Tupperware and OCD medications.
Which brings me back to six weeks: It’s plenty of time for an athlete with 8% or 11% body fat to get under 5% or 9% body fat. For many, 8% and 11% body fat may be their ultimate goal, but for a true physique competitor or trainer, that’s your job. They should never allow their body-fat to rise above 10% and 13%, respectively.
Gimme Five
According to Dr. Mauro DePasquale, the five targets for fat loss are as follows (DePasquale, 2008):
1.Increase lipolysis (fat breakdown)
2.Decrease lipogenesis (fat accumulation)
3.Burn free fatty acids with correct exercise
4.Maintain muscle tissue
5.Maintain metabolic rate (T3, thyroid) and optimal hormone function
If you hit all the targets, accelerated fat-loss will occur; if you miss a target your progress will hit a wall.
What to Eat
The following nutrition program is nothing new. It’s my variation of a phase-shift diet that combines the protocols, research, and teachings of Dr. Mauro DePasquale, Gary Taubes, Loren Cordain, PhD, and the late Dan Duchaine; nutritional giants who’s broad shoulders we have the luxury to stand upon.
My diet plan is based on the following principles:
1.Eliminate breads, flour, and gluten grains including wheat, barley, and rye.
2.Eliminate grain and vegetable extracted cooking oils; instead cook with butter, animal fats, and coconut oil.
3.Eat more healthy animal fats, butter, cream, and coconut milk to replace calories that formerly came from carbohydrates.
4.Eat more animal protein (beef, chicken, bison, eggs, fish, etc.).
5.Eat when hungry, don’t graze. Livestock and prey eat constantly; the King of the jungle eats sporadically. Continually stuffing yourself with food is counterproductive to hormone function and digestive health. For athletes: eat no more than 4 meals, and 1-2 snacks (post-workout) depending on training schedule.
“Our ancestors consumed food much less frequently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to grazing.” (Mattson, M.P., PhD, Lancet 2005; 365:1978-80)
6.Build muscle with a structured resistance-training program.
7.Ensure adequate Vitamin D intake through midday sun exposure or supplementing with Vitamin D3.
8.Ensure adequate intake of Omega-3 fats and oils from pharmaceutical grade fish oils.
9.Schedule your menu so there’s a 2-hour fast before bedtime. Don’t consume any food, supplements, calorie containing, alcoholic, or caffeinated beverages 2 hours before bed; water is okay. You want to get blood sugar levels down before going to sleep; this will facilitate GH release.
10.Only consume simple sugars, fruits, and carbohydrates at specific times to enhance muscle hypertrophy and thyroid function.
Sample 3 Days Low/1 Day High Carb Rotation Diet
The following menu is based on my training and work schedule. I followed a low carbohydrate diet for 3 days, followed by a high carbohydrate, high-calorie day.
Days 1-3:
Low Carbohydrate, Moderate Protein, High Fat
5:15 AM: wake up
•1 tall glass of water
•Acetyl-L-Carnitine 3 grams
8 AM: Breakfast
•4-5 Whole eggs scrambled with organic cheddar cheese and bacon
•Coffee, black w/cream
•Fish Oil 3 grams EPA+DHA
•Multi-Vitamin/Mineral
•Zinc
•Vitamin D3
•Vitamin C
10 AM: Pre-Workout (30 minutes prior)
•BCAAs 5 grams
•Beta-Alanine 2 grams
•L-Arginine 3 grams
•L-Citrulline 1.5 grams
•Caffeine 300mg
12 Noon: Post-Workout
•Whey Protein 25 grams
•Mixed with 2 Tbsp. organic cream and 6 oz. water
•Essential amino acids (free-form) 6 grams
•L-Carnitine 2 grams
•Vitamin C 1 gram
1 PM: Lunch
•8-10 oz. Organic chicken, dark meat, grilled
•Large romaine lettuce salad
•Extra-virgin olive oil and lemon dressing (homemade)
•Cod Liver Oil 1 tbsp.
•Multi-Vitamin/mineral
4 PM: Snack (optional)
•King Oscar sardines in extra-virgin olive oil
•Or Tongol tuna in organic mayo
•BCAAs 3 grams
•Essential Amino Acids (free form), 6 grams
7 PM: Dinner
•10-12 oz. of beef or bison
•Cod liver oil, 1 tbsp
•Magnesium 300 mg.
•Psyllium husk 1 Tbsp powder in 10 oz water
7:30 PM: Low Intensity Cardio
•Walk dog at a brisk pace for 30 minutes or walk on the treadmill and watch TV at the gym.
9:30 PM: (30 minutes before bedtime)
•Melatonin, 3-6mcg.
•L-Arginine 4 grams
•L-Citrulline 2 grams
•ZMA
Day 4:
High Carbohydrate, Frequent Feedings
6:00 AM: Breakfast #1
•1 scoop plain Whey Protein
•1 tbsp honey
•Creatine 5 grams
•Mix in 8 oz. water
8:15 AM: Breakfast #2
•Protein pancakes (gluten free) cooked in coconut oil
•Knudsen organic apple butter spread over pancakes
•Chicken tenderloin, 3-4 oz.
•Multi-vitamin/mineral
•Digestive enzyme
•Vitamin C
10:30 AM: Pre-Workout (15 minutes)
•Essential amino acids (free-form), 6 grams
•Creatine 5 grams
•BCAAs 5 grams
12 Noon: Post-Workout
•Whey protein mixed in 8 oz water
•Simply fruit juice 16 oz.
•Essential amino acids (free-form) 6 grams
•Creatine 5 grams
•L-Carnitine 2 grams
•Vitamin C 1 gram
12:30 PM: Lunch
•Chicken breast, baked, 6-8 oz
•Sweet potato, baked, w/brown sugar
•Tea w/honey and lemon
•Multi-vitamin/mineral
•Digestive enzyme 1 tablet
3:00 PM: Snack
•Trail Mix: 1.25 cups nuts: walnuts, pecans, pistachios, and almonds
•2/3-cup dried fruit: cherries, raisins, cranberries, and dark chocolate M&Ms
7:00 PM: Dinner
•New York strip, broiled
•Large romaine lettuce salad with olive oil dressing
•Pineapple
•Water
•Digestive enzyme 1 tablet
•Magnesium 300 mg.
9:00 PM: Snack
•Plain, nonfat Icelandic or Greek yogurt mixed with 1 scoop of plain whey protein, 2 tbsp honey, and 1/4 cup blueberries
•Cod liver oil 1 tsp
•Digestive enzyme
The Heavy Stuff: Pre-Contest Weight Training Program
The following routine is similar to what I used during my six-week contest prep. The goal of this particular program was to bring up my hamstrings, glutes, and lower back, although my routine changed throughout the pre-contest training process.
Notes:
•I trained six days per week; four days resistance training, one strongman day, one day sprints.
•If possible, perform any resistance training or high intensity energy system work before 3pm. This allows cortisol and insulin levels to drop before bedtime.
•Always go to bed slightly hungry; wake up leaner than you went to bed.
•Perform low intensity cardio in the evening.
I recommend a 30-45 minute walk 4-5 days/week, 30-45 minutes after dinner. Yes, this is a geriatric training method, but it works. Laugh all you want at your old neighbors walking in their fleece sweat suits; they’re on to something.
Others benefits of light evening cardio include:
•Improves digestion
•Reduces blood sugar
•Modulates blood pressure
•Facilitates growth hormone release during sleep
•Can improve sleep quality more than watching television
•Less likely to stray from diet due to idle time
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(http://qfac.com/wp-content/uploads/2011/03/mauro-bio1.gif)
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(http://qfac.com/wp-content/uploads/2011/03/mauro-bio1.gif)
dr.mauro,,,
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well, depends on how fat one is before he starts.
6weeks without cheat days or meals will go along way as far fatburning goes.
if one is radical about it, they can lose 15lbs of fat in that time.
so yeah if someone starts out at 10% bodyfat he will be able to compete.
if one starts at 20% he wont be even ready to hit the beach.
true,,,stay close 12/10 if ur competing less hassle,less loss of muscle as well or whatever u think u had at 15 pct or above,,,
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That site has some good info - but 6 weeks seems too little
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6 weeks is more than enough if you are in shape to start with and if you claim to be a bodybuilder you should be in shape year round.
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4-6 weeks was the norm 25-30 years ago. Also, with todays cutting drugs, it's more than possible.
This was about 3-4 weeks of dieting..
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06h-1.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/Joe_Marino_28129.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06c.jpg)
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I read this article yesterday. It's very doable in 6 weeks seeing as he recommends maintaining 8% bf from spring to fall and never letting yourself go above 10% during the year.
The diet itself looks good as he implements a higher carb day which should eliminate the urge to binge. This is the problem I've found going low carb low calorie day in day out....after a few days I'm ravenous and will want to overeat carbs.
You've competed before 333...you know what it takes for you to get to that level. No one knows your body better than yourself....I find it odd that guys like you and bigach post diet related questions. Maybe not so much you but achmed sure does...
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4-6 weeks was the norm 25-30 years ago. Also, with todays cutting drugs, it's more than possible.
This was about 3-4 weeks of dieting..
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06h-1.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/Joe_Marino_28129.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06c.jpg)
nice pics, the photographer must be 1 foot tall tho...
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4-6 weeks was the norm 25-30 years ago. Also, with todays cutting drugs, it's more than possible.
This was about 3-4 weeks of dieting..
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06h-1.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/Joe_Marino_28129.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06c.jpg)
All Bill Pearl's protein straight from the tap
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Likewise, I "Guess" its where one starts and their own individual traits 8)
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exactly.i find 6 weeks is plenty if one starts at 8%.
i find it more than enough time,even.
however, ofcourse its not going to be enough for the fatsos who think theyre slightly over 10% when theyre really at an obese 15%.
and indeed staying 8% year round should be no problem.one can stay at 8% year round and get away with horrible,ridiculous cheat meals and diet errors.
being over 12% is nothing to do with bodybuilding anymore, its a total lack of dietary discipline.
a friend is at 13% currently and theres not one cut anywhere visible.not fat, but it doesnt look any good.
Well said!!!!
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Well said!!!!
is it possible to gain lean muscle tissue without gaining fat? and if so, how would one go about doing it diet wise?
i'd say taking one's cals to slightly above maintenance levels (around 300-500 cals above maintenance)
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is it possible to gain lean muscle tissue without gaining fat? and if so, how would one go about doing it diet wise?
i'd say taking one's cals to slightly above maintenance levels (around 300-500 cals above maintenance)
Yes but remember that no one can stay at 4% for long so while one can certainly stay lean 8%? And gain muscle this is where people mistakenly think that one has to gain fat to gain muscle, because after a show you always put back on a little fat. You can do it more than one way. I always have my guys add in some carbs to their contest diet being careful not to go to high in calories. It doesn't take much extra food to get big.
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I read this article yesterday. It's very doable in 6 weeks seeing as he recommends maintaining 8% bf from spring to fall and never letting yourself go above 10% during the year.
The diet itself looks good as he implements a higher carb day which should eliminate the urge to binge. This is the problem I've found going low carb low calorie day in day out....after a few days I'm ravenous and will want to overeat carbs.
You've competed before 333...you know what it takes for you to get to that level. No one knows your body better than yourself....I find it odd that guys like you and bigach post diet related questions. Maybe not so much you but achmed sure does...
Depends if you are a fat fuck are not, and yes you can in 6 weeks if staying decent lean year round. You got to keep some carbs in there until the last few days then cut water.
I am calling tito24 to see if he has further information on this :D. But a good post Barracho.
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Depends if you are fat fuck are not, and yes you can in 6 weeks if staying decent lean year round. You got to keep some carbs in there until the last few days then cut water. I am calling tito24 to see if he has further information on this. But a good post Barracho.
Poor tito must be all tuckered out after a long posting session earlier today. I hear Ron is quite the slave driver :(
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The explanation of how he get there obviously is complete bs
But it is definately possible if one is starting from where that guy started. He is pretty lean allready and holding some water, so why in hell should it not be possible?
??? ??? ???
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galeniko is a stud
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And we all know how he got there
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well g, i made some pretty decent progress lately as i am now ripped
and in fact, i did gain a few pounds of muscle while getting ripped
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pics or it hasnt happened.
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4-6 weeks was the norm 25-30 years ago. Also, with todays cutting drugs, it's more than possible.
This was about 3-4 weeks of dieting..
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06h-1.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/Joe_Marino_28129.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06c.jpg)
Looked great Joe!
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whats bs about it?
are you talking about the first post?
other than the bits of fruit maybe,i dont see a problem with that, thats a good diet, even with the fruits ,its a good diet and i can see what the guy thought about when he created it.
its very little food overal, this will definitely make anyone shredded eventualy.this is one of few time a diet from some mag is posted where i fully agree with it.
take note it doesnt allow an cheat day(which are nothing but an excuse and throw back diet progress).
try the diet and see if you can hold through that, its not easy.and then come back for more talking.
btw by pretty lean do you mean me?this is very lean,not pretty lean.
yes he is
who?
whats your point? ???
It might be a solid diet, but I didnt even look at it
Most important factor were the hormones being used
By the way I dont even know how a cutting diet looks like to get in serious shape for competition, I dont plan to ever compete and my fast metabolism allowed me to have visible abs since being about 5 y.o., I never in my life even thought about doing a cutting diet
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G knows what he's talking about....results don't lie. Nice build brother (no homo)
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yeah but visible abs is not the same as contest condition.
i had visible abs somewhat at an obese 270lbs bodyweight.still looked like shit.
that diet will make everyone ripped, hormones or not.
i hope you dont think steroids are some kind of diet tool,lol.
good posts in this thread bro!!!
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If contest condition is 3 -5 % I don't know ... but to get ripped in 1,5 months time should not be a problem at all. You can even cheat your way into that assuming you are already "bodybuilding" lke someone already mentioned earlier and keep your digits under two, year-round, of course.
That is with no regard as to if it is the optimal time frame to keep maximal amount of muscle mass.
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yeah but visible abs is not the same as contest condition.
i had visible abs somewhat at an obese 270lbs bodyweight.still looked like shit.
that diet will make everyone ripped, hormones or not.
i hope you dont think steroids are some kind of diet tool,lol.
Yes that is exactly what I said
And of course hormones help tremendously to get to 6%, and I know that you know that :D, getting below 6% is mainly diet + hormones to keep lean mass
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Gal what do you thinks best approach to putting on size then, once pretty lean? Since you don't advocate huge doses etc.
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respect to dr.mauro, but canned fish (king oscar sardines & tongol tuna) totally testless/overboil products ,try fresh fish & you'll see
how fish really taste/smell
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It is very easy to take of 10kg (22lb) per month with:
- XENICAL (but don't eat bacon as Dr.Maure say's)
- AOD 9064 (in use by pro rugby players & other pro sports)
From my personal experience with Xenical only, lost 7kg in 4 weeks (90 tablets,1 month = AUD $ 120)
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xeniacl is indeed good stuff, not sure if it causes problems with body lacking vitamins over time.
there is also some medication i forgot the name, which works similiar to xenical, but much more furious and sudden.truly sets your anus on fire ;D
yeah, you need to stay at home & near bathroom otherways OILY accident ( ;D) can (& would) happen' until learn how Xenical works :P
it is almost unbelievable how much fat is extracted from healthy food (yep healthy food), oil floats inside toilet bowl :P
going to work or using public transport (when on Xenical) without a few days of learning can be very,very embarrassing ;D ;D ;D
Xenical could not extract all fat if someone eats bacon & eggs for breakfast , let's say 100g of fat per meal.
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This guy has to be more specific about how much weight you actually have to lose. I would guess I'm about 20-25 pounds over contest weight.....six weeks would not be adequate for me.
It looks to me like this is a low carb diet and that's about it. Nothing special.
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.
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this is bit complicated,but i think it goes like this..
say, after a year on low dosaes, the next step to truly put on size is to up the dose a little bit.
but lets adress the issue consider one is one same low dose all the time, the best thing to put on some size, is a frequent, quite huge cheat meal.
Yes this is what I do. Once a week or so I go to McDonald's or whatever and have probably a 1000+ kcal meal. Outside of that I rarely eat more than maybe 400-500 kcal in a single meal.
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Fatpanda never got in shape the 40% pic, Josh beat him in the showdown.
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yeah, btw, the above mentioned goes under the name "dulcolax" haha.
machinegun-like diarrhea ;D
+ oddly oily smell :o
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This is ridiculous then. No woman I know is even close to 8%. Unless they are stage ready. No wonder this diet works for people who are at about 8%.
Again....this isn't a "special" magical diet when you take into consideration you have to start at 8%.
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BikiniSlut is more obese than Cswol's grandma.
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yeah looks like a woman at 8% would be bbuilding contest ripped.
so it looks like woman have some 4-5% more bodyfat while looking as ripped like guys.
so that mean for you, stay around 12% year round.or say,14, for bikini and figure contest.
This isn't feasible for me. Maybe 17-22%.....but 12% is something my body will not hold at. I'm 35....not 25 anymore.
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4-6 weeks was the norm 25-30 years ago. Also, with todays cutting drugs, it's more than possible.
This was about 3-4 weeks of dieting..
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06h-1.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/Joe_Marino_28129.jpg)
(http://i39.photobucket.com/albums/e196/Intenseone/jv_01-05-06c.jpg)
Odd looking delt/upper arm tie ins. Weird looking individual.
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This isn't feasible for me. Maybe 17-22%.....but 12% is something my body will not hold at. I'm 35....not 25 anymore.
You're body looks like a wet sock you skanky old hag. There's no way you're Asian. Asian women don't behave filthy mouths such as yours. Definitely a cave bitch.
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You're body looks like a wet sock you skanky old hag. There's no way you're Asian. Asian women don't behave filthy mouths such as yours. Definitely a cave bitch.
You're an idiot. You are the only one on this board that missed the clear sarcasm. Of course I'm not asian you fool.
Fucking gullible.
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You're an idiot. You are the only one on this board that missed the clear sarcasm. Of course I'm not asian you fool.
Fucking gullible.
Like I said, a stringy haired, flat assed, pasty, droopy body, cave bitch. I wasn't gullible, I just don't follow your posts grandma, big difference.
Carry on saddlebags.
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Odd looking delt/upper arm tie ins. Weird looking individual.
saved for posterity.
You're presidents a loser (Idol deletes post in 3..2..)
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For all the gurus in the house,
I have been in a zero carb, high protein and fat diet (atkin) for about 12 days now. The purpose is to reduce body fat as much as possible, and get shredded for the summer. The results are great so far, and I feel I get shredded by the minute (unfortunately with some muscle loss and obvious detoriation in power).
I plan to continue for one more week. Now I eventually would like to introduce carbs to my diet and stay all year on it. So what do you think the best way to do it:
1/ introduce clean carbs on a daily basis only before my workout.
2/ follow this post recommendation and cycle carbs 1 day every 3 days. Clean carbs before workout with some of form of a small treat (ice cream or a M&Ms)
3/ binge once a week for a day say every weekend with all what I can eat cheat ( that would be great!)
4/ binge once a week just for one cheat meal
Thanks in advance for any help
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You're an idiot. You are the only one on this board that missed the clear sarcasm. Of course I'm not asian you fool.
Fucking gullible.
why do you question diet methods when people who offer them have been shredded and judging by the pics you have shown, you have never been ready or even close to contest ready so why don't you just shut your fucken hole for once and take the advise offered here cause you clearly do not have a clue of what you are doing and then maybe just maybe you might win a show.
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it can be done in 30 days, I can lose 30 lb in 30 days any time I want and keep all my muscle.
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Galeniko,
I am not looking for a quick fix at all. As a matter of fact and as mentioned in my previous post, I plan to stay all year round. I have never been fat, or have any problem in the department of controlling appetite. However, I have never been shredded and that is my new goal.hence i am taking my first deit pretty serious and I plan to stay on it all year long.
My main question was about what is the best way to introduce carbs after say 3 weeks of Atkin, and how frequent to binge (if any). I already follow most of the good practices mentioned here such as sleeping little hungry, and eat frequent small meals.
Cheers