from bb.com;
"My diet approach, my approach for losing body fat, is very simple. You have to do three things at the same time: cardio and weight training along with reducing your daily calorie intake from the late afternoon/early evening on (as long as you don't have a night job).
The reason for reducing your calorie intake from the late after noon/early evening is because the body's metabolism slows down naturally during this period and you will gain fat easiest. You body's ability to burn fat is then reduced.
CARDIO: Depending how serious, dedicated and how strict you are, I do recommend doing cardio on an empty stomach three to four times a week in the early mornings.
Each cardio session should be between 30 to 40 minutes. Never less than 30 minutes. The first 15 minutes into the cardio you're basically warming up, the next 15 minutes you are losing water and from 30 minutes on you are definitely burning fat calories. Use two to three different machines each time while doing cardio. Use the treadmill, the stationary bike and the stair master (and there is also the rowing machine).
Editors note: when Nasser discusses not going below 30 minutes he is referring to moderate to high intensity cardio sessions, not HIIT (High Intensity Interval Training) which often requires only 20 to 30 minutes.
With cardio use a moderate level of resistance so that you are theoretically able to talk to the person next to you who is sitting on another machine as well. Drink plenty of water while you are doing cardio. Water does also help your liver to burn fat more efficiently.
WEIGHT TRAINING: train with weights during the daytime, a couple of hours after you completed your cardio session. If there is not a longer break for your body between morning cardio on empty stomach and the weight training session, which should last between 60 to 75 minutes, you will not have sufficient energy to do the lifting. Lift moderate weights and do not keep the breaks between sets too long. Train several body parts in one session and try to make it to the gym three to four times a week. Drink also enough water at the gym while you are building your body.
Have a meal before you start lifting weights: a smaller meal like, for example, oatmeal with a banana and a little protein shake. The oatmeal (complex carbs) gives you energy for about two hours and the banana (simple sugar) gives you energy right away, for the first 30 minutes and the protein will, of course, build your muscles. Without protein you will look flat and have very small muscles.
Also protein has to be taken in from the outside because cardio and working out with weights is taking protein away from your body, which you urgently do need.
-And if you like to bump your fat burning process up even more you can do additional cardio after your late afternoon/early evening workout for another 30 minutes on one to two different cardio machines, but by doing so you will experience more tiredness. Again, this second cardio session is just an option.
On one or two days per week take a complete break from the gym. You need a mental break and a break for your body. No cardio and no weight training. But continue eating healthy and clean.
Reducing your daily calorie intake: you basically have to avoid fats in sauces, dressings and in anything that is eatable really. Eat meat, turkey, chicken breast, tuna, red snapper, halibut, and stick to carb sources like oatmeal, cream of wheat, grits, little red potatoes, rice, pasta (which also makes you hold water because of the gluten so be careful close to a contest), and have vegetables like zucchini, cauliflower, broccoli, squash and asparagus and also avoid sweets, sugars (but not "Splenda" if you need it), flour products and alcohol.
Eat if possible approximately every three hours and have protein during each meal as well. Protein can also be, besides the mentioned protein drinks and food, amino acids in the form of pills. Eating every couple of hours does not make you completely full but it feeds your body and speeds your metabolism up. And this is good because you will burn off even more calories During your diet you are not eating to satisfy your appetite but you are eating for shape. Avoid negative and jealous people. Be confident.
Stick to this program for a couple of months and be strict on yourself and you will see the positive transformation of your body which will make you more than happy. Believe in yourself, you can do it!"
Nasser El Sonbaty
IFBB Professional Bodybuilder
Arnold Classic champion (1999)
Uncrowned Mr. Olympia (1997)
http://www.hugenasserelsonbaty.com/
