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Although you may NOT ever compete, most will
find this helpful and take some information from it and incorporate it into
your own diet when you decide to cut down for whatever reason. This diet isn’t specifically designed for
anyone in particular; this isn’t even the diet that I follow, but a variation
of it. Its simply a skeletal structure of a bodybuilding diet. NOTE: This is for the natural competitor
Depending on your body fat percentage and
your body type you generally want to give yourself about 10-15 weeks out to
start your diet. I have been very blessed and only have to diet roughly 10
weeks out. Its not rare to see some competitors start dieting as far as 22
weeks out from a show, to help reserve muscle. Also a note on the sodium load,
its a risky endeavor but I have found it to be a very beneficial tool if used
properly, however I would NOT recommend a sodium load on your first couple
shows. For the sake of argument we’ll do a 12 week
diet. Weeks 12-10 You want to start your diet by
eliminating all kinds of crappy foods and only take in clean foods, such as
beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes,
pasta, fruit, vegetables, etc. Your water intake should also be increased to a
gallon to gallon/half. Cardio work should be started gradually,
roughly about 20 minutes 3 times a week. Targeted heart rate should be between
150-170BPM for 20 minutes. Not jump on the bike for 20 minutes and realize
your HR was only in the targeted zone for 11 minutes. Make sure its 20
minutes. Supplementation: A good assistance in
fat
loss, as everyone knows is ECA stack or a good weight loss supplement on the
market. I benefited nicely from the ephedra or Hydroxycut. I don’t believe in
appetite suppressants as you should be eating and anything that is going to
curb your appetite is no good. Especially for a critical diet like this. So, a
200mg of caffeine and 25mg of Ephedrine and 300mg of aspirin 3-4 times a day
on empty stomach is recommended. Week 9 Diet is starting to get a little tighter and
you’re now starting to play around with your ratio’s c/p/f. A typical day will
look something like this: -Oatmeal (25-35 grams of carbs) -5 egg whites or can of tuna (I hate tuna so
I have eggs) -2 chicken breasts -Protein shake (40 grams) low carb -Pork, steak, chicken, beef, etc -Casein whey protein Cardio: It’s kicked up to 30 minutes 4 times
a week and its done before breakfast. Target HR is the same as it was before. Supplementation: same Week 8-6: Tightening the diet Diet: Start eliminating most of the starches.
Start taking in more veggies. You are now taking in more lean meats, fish,
etc. Cardio: Is kicked up to 6 times a week for 30
minutes before breakfast or after workout. Supplementation is same You should definitely start seeing more
definition and can start evaluating your diet based on how you look. If you’re
holding too much water, start upping the water and you may even want to start
sodium loading at this point. Its still far enough out from a show to play
around with sodium in your diet. If the carbs are too high or your body isn’t
burning up the carbs as you thought, start cutting the carbs a little more. Week 5-4 What are some of the better types of
carbs for me to eat? What Low GI and High GI? Well, the low GI
carbs have
nearly zero effect on your blood sugars. Foods like broccoli, cauliflower,
peppers, etc will have low GI levels. For the high GI, It is more of an impact
on your blood sugars obviously. I am not certain but there is a myth that the
low and high GI foods had to do with digestion. I think that is false. Anyways
any other foods high in GI are all that I had listed. Diet: As strict as its going to get from here
on out. Carbs are extremely low. I usually target about 20 per meal with about
6 meals in a day. Protein is still kept high about 1.5 for 1lb of BW. Fats are
now at an all time low of 20-30 a day. How does one get only 20-30 grams of
fats in a day. Well, if you’re monitoring your meats, fish, etc and making
sure they are nearly fat free you can control your fat intake by eating nuts
(polyunsaturated); almonds are a fan favorite…about 5 or 6 almonds a meal
should do the trick.
Different types of fats FYI:
Saturated fats: found primarily in foods
coming from animals and some veggies as well, those are saturated veggie fats
that are in bakery goods and nondairy milk or cream products. When you’re
doing your shopping you can see the saturated fats that are solid in room
temp. This is the most harmful fat to any diet Polyunsaturated Fats - these are the fats you
want to take in for a contest. They are found in almonds, fish, and various
oils. Monounsaturated - pretty much the same as the
poly as they both reduce cholesterol levels but they aren’t as effective as
the poly’s. This fat is found in olives, cashews, avocado and other various
oils that stem from plants. Trans Fats - This is the veggie want be
butter shit they use to extend the life of a shelved food, these increase
cholesterol levels. Fats are important in a
diet, during a
critical diet such as this they help to lube the joints during resistance
training. You’re going to find a lot of achy bones and ligaments and soreness
you’re not used to because of this diet. I know I did. So the fats help with
the joints Cardio: is now everyday for 30 minutes before
breakfast or after workout. Posing is also 3-4 times a week but you guys
don’t need to do that. Supplementation: You want to start taking in
potassium to prevent the cramping. Also along with your multi you should have
more C and B6 as well. Glutamine is upped from 10 grams a day to 15-20. Week 3-2 Diet: Increased sodium, put it on
everything…Even drop a little in your protein shake. Load load load. Water
should be 1.5-2 gallons. Carbs are now under 100 a day, mostly taken in the
morning and protein is still 1.5 to a pound. Fats are kept at 20-30. Cardio is now 40 minutes 7 days a week. Workout: should be light and reps should be
high (10-15) Posing: 5 times a week for at least 30
minutes Supplementation: same Day 14-7 Diet: Carbs are now between 50-80. Protein is
the same and water is 2 gallons a day. Sodium is still loading. Fats 20-30
grams Cardio: same Supplementation: potassium, calcium, multi,
C, B6, ECA, milk thistle. Day 7-4 Carbs are extremely low, preparing for the carb load the last 72 hours. Sodium is now cut out completely and water is
increased to 2.5 gallons. Cardio is the same: Workout: very light, minimal. Your energy
should be so low that you’re doing 2 sets per isolated movement. No compound
movements concentrate on pulling out muscles. Start to control the muscle…your
primary workout should be posing anyways and controlling each muscle. Supplementation: POTASSIUM! POTASSIUM!
POTASSIUM! It’s high because the cramping is a SOB! Day 3-1 Diet: 400-500 grams of Carbs, Clean clean
clean. Rice, potato, rice cakes, etc. I eat baby food because of the vit. and
potassium in them and I can eat them all day long. Water is cut completely.
Fats are same, protein is same..maybe drop it depending on how you’re feeling. Stay away from the gym pose pose pose pose. Supplementation: Diuretics, anything and
everything. Get that water out of you!!! Day of Show: Moderate carbs, go on feeling. If you need
energy for the pre-judge then eat some chocolate or rice cakes…sip some pedialyte to prevent complete dehydration and cramping. For a first time competitor; the entire
battle is against yourself. We all want to win the show or place decently,
first overcome the battle of getting to know what your body is all about and
how it can respond positively to a diet such as this first. Again, most of you don’t have the intentions
of competing, however maybe some have thought about it but never knew how to
properly prepare. I hope that this will not only encourage you but at least
help you diet for anything else. Keep in mind that this is a strict
bodybuilding diet (although some are A LOT stricter) and you can take little
info from here to construct a diet suitable for your own goals.
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