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Part 2: Setting Goals Part 3: Bodybuilding Training Program Part 4: Workout Charts Part 5: Bodybuilding Diet Part 6: Bodybuilding Supplements Part 7: Rest And Recovery Part 8: Putting It All Together Part 9: What To Do After Week 12
Now that we have thoroughly discussed training, nutrition, supplementation and rest, let's see what your diet program should look like. At the end of the day, losing fat is a matter of creating a slight (notice the word SLIGHT) caloric deficit in order to start losing weight in the form of fat. This caloric deficit can be created through either an increase of activity, a decrease in caloric intake or both. My strategy to save muscle as I go down is to do the minimum amount of cardiovascular activity that I can get away with at the time while keeping the calories as high as possible. Every so often, then I either reduce calories slightly again or increase the Cardio a bit in order to keep results coming. Keep in mind that I do not know exactly what your schedule looks like so please feel free to adjust the times to match your schedule. As long as there are at least 2 but no more than 3 hours in between meals, you can move the times accordingly. Also, I assumed that training will happen at 6pm so if you train at any other time, simply move the pre-workout supplements and post workout meals accordingly.
Cardio
1 cup of egg beaters Supplements
2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish Supplements
Supplements
2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish
Post Workout Supplements
1-1/2 scoops of Pro V60
Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon Supplements
NOTE: Choose two days of the week, preferably leg days, to slightly increase your calories in order to prevent the body from adapting to the diet. Do this by slightly increasing your carbohydrates by adding a half a cup of oatmeal in the morning, and half a cup of rice to meals 3 and 5. Also, do 1/3 cup of cream of rice after the workout. On non-workout days, trade the post workout meal for a solid meal consisting of salmon and green beans or any other green vegetable.
Cardio 6:00 - 6:45 am (Depending on the length of the session)
1/2 cup of egg beaters Supplements
1 cup of green beans, broccoli or any other desired vegetable 3-4 ounces of chicken, turkey, or lean fish Supplements
Supplements
1 cup of green beans, broccoli or any other desired vegetable 3-4 ounces of chicken, turkey, or lean fish
Weight Train Post Workout Supplements
1 scoops of Pro V60
Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon Supplements
NOTE: Choose two days of the week, preferably leg days, to slightly increase your calories in order to prevent the body from adapting to the diet. Do this by slightly increasing your carbohydrates by adding 1/4 cup of oatmeal in the morning, and 1/4 a cup of rice to meals 3 and 5. Also, do 1/4 cup of cream of rice after the workout. On non-workout days, trade the post workout meal for a solid meal consisting of wild Atlantic salmon and green beans or any other green vegetable.
The maximum amount of fat one should lose per week is 1-2lbs. Use calipers to see if the numbers are going down. Don't worry about calculating the BF%. Instead concentrate on the readings.
If your caliper readings are going down, then you know that body fat is being lost. If weight goes down but caliper readings remain unchanged, then you may be losing muscle. Conversely, you will only adjust your cardio upwards by a factor of five minutes per session or you will decrease your caloric intake slightly if no fat loss is experienced after two Weeks. Too fast, too soon only leads to muscle loss and loss of strength. So what you want to do is lose no more than 2 lbs per Week. The first Week will be the exception as typically anywhere between 5-10lbs can be lost depending on how much extra glycogen and water your body needs to get rid off. After the first week however, only 2 lbs should be the max amount.
How To Use Calipers.
Remember to work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.
If you approach the cardio with the same enthusiasm and work ethic as your weight training, you will get the most out of it. If you can read something as you perform your cardio then you are certainly not working hard enough. Diet
Again, remember to work hard and try to bring your heart rate to 85% of your maximum. Diet
Otherwise, you will need to up it to add an extra session (which will mean you will do cardio every day) and increase each session to 35 minutes everyday. Again, remember to work hard and try to bring your heart rate to 85% of your maximum Diet
Otherwise, increase to seven 35-minute sessions if you were doing six 30 minute ones. If you were already at seven 35 minute sessions, increase each session to 45 minutes everyday. Again, remember to work hard and try to bring your heart rate to 85% of your maximum Diet
Otherwise, increase to seven 35-minute sessions if you were doing six 30 minute ones. If you were already at seven 35 minute sessions, increase each session to 45 minutes everyday. If you were already at seven 45 minute sessions, increase each session to 60 minutes everyday. In this case, you may want to do 2 different cardio activities on the same session for 30 minutes each. For example, 30 minutes of recumbent bike followed by 30 minutes of elliptical. Again, remember to work hard and try to bring your heart rate to 85% of your maximum Diet
Instructions: Starting on Week1, check the days that you perform weight training, the days that you perform cardio and the days that you follow your diet as per the recommendations offered in this transformation feature. For optimal results, you should have 5 days of weights checked each week, 3-5 days of cardio for week 1, and 7 days of diet checked off. In this manner, at the end of the 12 weeks, you will be able to assess objectively how closely you followed your program. Your sheet should look like the one below:
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