Many people are intrigued about the "natural bodybuilder's diet.". The Ultimate Cutting Diet - Devised By Pro Natural Bodybuilder Layne Norton. The Ultimate Lifting Experience. To lose 1.2 lbs (80%) per week from diet. The Ultimate Cutting Diet - Devised By Pro Natural Bodybuilder Layne Norton. Pre- Contest Dieting: Obviously the most pertinent issue regarding pre- contest preparation is the diet aspect of preparation. It is not enough to just clean up what you eat, it must be far more drastic than that. When you see the winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals. If you want to do well in a bodybuilding competition, you should expect to do nothing less. Before I begin talking about a proper pre- contest diet, we need to examine exactly how long a person should diet for a contest. The first thing that should be done is an “assessment” of your body. Look yourself over and be honest about your faults, strengths, and about how long you think it will take for you to get into stage shape. Importance Of Slow Dieting. Keep in mind that if you think you have around 2. ![]() Protein for Bodybuilding: How Much Is too. In the 4000 calorie diet of our 100-kilogram bodybuilder.![]() ![]() ![]() Aim to diet as slowly as possible. The severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose. Short periods of high severity dieting (more than 1. As a general rule of thumb, losing 1 lb of bodyweight per week will allow one to retain most of their muscle mass. One can probably lose up to 1. Dieting Too Fast? If one tries to push their body to lose more than 2 lbs per week for any length of time, then they will begin to experience quite a bit of muscle loss. It is for this reason that I usually try to give myself enough time so that I only need to lose 1- 1. If one is naturally ectomorphic (has an easy time losing weight) however, they may want to diet for a shorter period of time, and I would recommend a time period of 1. If one is naturally endomorphic (has a hard time losing weight), then they may want to lengthen their dieting time to 1. If this is the first time that you have ever done a contest then you would want to also give yourself an extra week as you will probably experience a hitch at some point along the way. Diet Information. The diet that one follows for their contest will be the single most important determining factor of how well they will place in the competition. Create A Bulking Or Cutting Bodybuilding Diet Plan In 10 Easy Steps. His bodybuilding diet calls for 2200 calories per day. A person can have all the mass in the world but if they do not come in razor sharp on contest day, then the mass will mean little. Judges almost always go for conditioning over size. To design a proper diet one should give themselves adequate time to lose the necessary body fat to achieve that aforementioned shredded look. Being said, what kind of diet is optimal for a person to follow? Well The Diet Should Have Three Main Goals: Spare as much muscle mass as possible. Lose as much fat as possible. Not cause the person to lose intensity in the weight room. ![]() Unfortunately, these goals all seem to contradict each other. When the body is in a starved (calorie deficit) state, muscle loss can occur although a calorie deficit is required to lose fat. This calorie deficit will also cause one to feel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives. Before discussing the diet, it is important to discuss the three macronutrients and their roles. Protein. Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. Dietary protein is hydrolyzed (broken down) into it’s constitutive amino acids during digestion. ![]() These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Dietary protein is also very important as amino acid availability is the single most important variable for protein synthesis to occur. This means that protein synthesis increases in a linear fashion (directly proportional to plasma amino acid concentrations) until the plasma amino concentrations are approximately twice that of normal plasma concentrations. To generalize for the less scientifically inclined, ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrate as it can be used for glucogensis (synthesis of glucose). ![]() Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis. Protein is also a very “expensive” molecule for your body to use as energy. The body would much rather store amino acids than oxidize them as protein oxidation yields less net ATP produced per amino acid when compared to fat or carbohydrates. Therefore, it can be stated that dietary protein has a thermogenic effect on the body. Carbohydrates. Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave. Ketogenic dieting refers to reducing carbohydrate intake to practically nothing, while simultaneously raising fat and protein intake. With little glucose for the brain to utilize for energy, the body will begin producing ketones. Ketones are by- products of fat oxidation and the brain can use ketones for energy. This does indeed have a potent fat burning effect, as insulin levels will be severely reduced due to lack of carbohydrate intake. Low insulin levels correlate with high rates of fat oxidation. Indeed, the ketogenic diet may be the single best way to lose the maximum amount of body fat in the shortest amount of time. However, if you will quickly refer to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with fat loss second. If one has not properly scheduled enough time to lose body fat and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order to become contest- ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass. For those who have given themselves ample time to prepare, I do not suggest using a ketogenic diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess the muscle sparing benefits of carbohydrates while still losing body fat. Importance Of Carbs While Cutting. There are several main reasons that I recommend retaining carbohydrates. The first reason being that carbohydrates are much more muscle sparing than fats during times of stress when glucose becomes a primary source of fuel (i. The muscle sparing effects of carbohydrates occur via several different mechanisms. When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since they can be easily broken down (and converted if need be) to glucose molecules. Carbohydrates then spare dietary protein from oxidation and these proteins can be stored rather than oxidized. Carbohydrates are also very muscle sparing during exercise. When one lifts heavy weights, the primary pathway that is used to produce ATP (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this pathway operates in the absence of oxygen). The only substrate for this pathway is glucose, which can be obtained from dietary carbohydrates or by breaking down glycogen (the cell’s stored form of glucose). If one is on a ketogenic or extreme “low carb” diet however, the body will need to utilize another source to synthesize glucose from. Since glycogen levels are low on a ketogenic diet, the body will actually convert amino acids to glucose and this glucose will be used in the anaerobic pathway to produce ATP. These amino acids will come from dietary protein, amino acids from the cellular amino acid pool, and from muscle tissue. The latter situation is where one would experience muscle loss. Dietary protein would be sacrificed for ATP production and the depleted amino acid pool would not bode well for protein synthesis rates, thus causing a net loss in muscle mass. Muscle Sparing Carbohydrates. Carbohydrates are also muscle sparing because they are a cause of insulin release. Now I know your thinking, “but Layne, you just said in your intro that low insulin levels were great for fat burning!?”Yes, you are correct. I did indeed say that low insulin levels are good for fat burning. Insulin inhibits lipolytic (fat burning) activity and must be kept low if one wishes to burn a maximal amount of fat. However, the pesky re- occurring theme of maintaining muscle prevents us from totally excluding insulin from our pre- contest diet arsenal, as insulin happens to be one of the most anabolic/anti- catabolic hormones in the body. Insulin binding to the cell membrane causes all sorts of reactions in your body that are beneficial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain. Insulin also has an antagonist (inhibitory) affect with regards to several catabolic hormones, including cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lifting, injury, etc. Cortisol produces glucose by breaking down proteins, including muscle tissue. Cortisol is the primary catabolic hormone that is released when one lifts or does any kind of activity. Insulin release inhibits the activity of cortisol by preventing its release from the pancreas, thus sparing muscle tissue from cortisol’s catabolic effects. Furthermore, it is interesting to note that long- term exposure of cells to ketones (i. This causes one to become extremely sensitive to carbohydrates when they begin ingesting them again after they finish dieting and could lead to an undesired post diet fat gain. Carbohydrates act to maintain muscle mass while dieting by maintaining cellular osmotic pressure and cell volume. Cell size is an indicator of the “state” that the body is in. When cells are of large volume, it signals that the body is in a fed state. When cell volume is low it signals that the body is in a starved state. A Concise Diet To Lose Fat & Gain Muscle! Article Summary: You must focus on getting enough protein and EFA's in your diet. Both EAAs and EFAs must be obtained from your diet. This diet is setup so you don't have to stress over it. Since the creation of Scivation, we have always preached the importance of following a diet. Even though we are a supplement company, we have never said that taking our supplements is more important than following a well- structured diet and that is why we have written many diet books to assist our consumers. The first diet book released by our business was the Game Over Cut Diet, a diet created to get people into competition condition. Next, we released the Lifestyle Cut Diet, a diet created to help people gain muscle while limiting fat gain. Lastly, we released the CHA Diet, a diet that used the Game Over Cut Diet principles but was easier to follow, had a little more freedom, and could be used to either lose fat or gain muscle. Over the past two years, the CHA Diet has been tweaked and improved based on the experiences of over 2. Team Scivation members. We took everything we learned from these members' feedback and compiled it into one concise diet that can be used to lose fat and gain lean muscle while still enjoying life. Introducing The Diet Solution! The Diet Solution Basics. This diet is based upon three main principles: Calorie control and macronutrient manipulation. Giving your body the nutrients it needs. Maintaining stable insulin levels. The number one thing that dictates whether you gain or lose weight is your calorie intake. If you are eating more calories than you burn, then you will gain weight. If you are eating less calories than you burn, then you will lose weight. RELATED VIDEO: Scivation 3 Day Beginners Training. Episode #1: Chest, Shoulders & Triceps! First up, learn about the best core exercises and proper form for working chest, shoulders, and triceps. This new diet not only controls your caloric intake but also the ratio of protein, fat and carbohydrates to promote fat loss and lean muscle gains. In order to lose fat and gain muscle, you must give your body the nutrients it needs. However, losing weight is not as simple as eating less calories than you burn. If you do not give your body the nutrients it needs you will feel terrible and your results will be less than stellar. The side effects of not giving your body the nutrients it needs are fatigue, weakness, irritability, among other nasty things in addition to not having the energy to workout. Weight training and cardiovascular exercise are both vital to gaining lean muscle and losing fat. If you don't have enough energy to function in your daily life, then you certainly are not going to have energy for either one of those. The Diet Solution focuses on giving your body the essential nutrients it needs (nutrients that must be obtained through the diet), specifically protein and essential fatty acids (EFAs). Every meal you eat will contain a protein source like chicken or fish and a healthy fat source like nuts or avocado. Then, we add in fruits and vegetables, which give you vitamins, minerals, fiber, low GI carbs and tons of other beneficial nutrients. Finally, we add in starchy carbs when your body needs them the most, in the morning (meal #1) or if you are working out that day, to your post- workout meal. Setting up your diet up in this manner is the key to maintaining already healthy & stable insulin levels, which allows you to gain muscle and lose fat. There is a lot of confusion when it comes to carbohydrates. People often adopt an . Instead of taking an extreme approach to carbs, this diet is a controlled- carbohydrate diet. When you eat carbohydrates, your blood glucose increases and the body releases insulin from the pancreas to store the carbohydrates and bring your blood glucose levels back to normal levels. The problem for those trying to lose fat is the fact that insulin blunts the fat burning process. When insulin is secreted, the body puts fat burning on the backburner so it can deal with the influx of carbohydrates. Chronically high insulin levels will lead to fat storage! In order to maximize fat loss, insulin levels must be stable. This does not mean limiting insulin levels as much as possible, by not eating any carbohydrates, but rather controlling the amount and type of carbohydrates eaten. You want to stick to . Good carbohydrates are digested and absorbed slowly which promote already healthy blood glucose levels (normal insulin response) and conversion of food energy for the body as opposed to sugar- filled, processed carbohydrates that promote fat gain. RELATED VIDEO: Video Tip Of The Week! Tip #4. 7: Nick Scott's Carbs Tip! NPC Wheelchair Bodybuilder Nick Scott brings you this week's nutritional Tip of the Week on how carbohydrates are processed by the body! Eating small, frequent meals composed of protein, fats, and good carbohydrates will promote stable insulin levels, fat loss, and lean muscle gains. To optimize fat loss and lean muscle gains, you will be eating five meals a day, spaced out every three hours. All of your meals will contain a protein source and a healthy fat source. In addition to protein and fat, we will be adding fruits, vegetables, and starchy carbs (with your first or post- workout meal only). To help you fit 5 meals into your day, you will need an MRP. MRP's contain high quality protein, healthy fats, fiber, a fruit and vegetable blend, along with digestive enzymes. We know that everyone is busy and doesn't have time to cook and prepare five meals each day. This is why a MRP comes into play and on this plan; 1- 2 of your daily meals will be in the form of a MRP. It may sound like The Diet Solution is a strict diet, and it is, but you are allowed one meal a week where you can eat whatever tasty foods you are craving. We call this your weekly . The weekly free meal serves as both a psychological break from dieting as well as giving your body a metabolic boost. Those are the basics of our new diet; now let's go into further detail on the diet. Topic Of The Week: Incorporating Cheat Meals! For those dieting down, reduced caloric intake means cutting out a lot of happiness.. Cheat meals are often incorporated for several reasons. I am talking specifically about the nutrients that are . Essential nutrients are nutrients that the body cannot make and therefore must be obtained through the diet. Concerning the macronutrients, there are two groups of essential nutrients; essential amino acids (EAAs) and essential fatty acids (EFAs). Getting adequate protein in your diet each and every day is heavily stressed in the fitness community, but what is not stressed is getting in adequate essential fatty acids each day. Why would you focus on only getting one of the two essential nutrients? Both EAAs (in the form of protein) and EFAs must be obtained from your diet. Protein contains amino acids, which are the building blocks of the body. Getting adequate protein in your diet is vital to the repair and recovery of your body. In order to recover from your workouts and gain lean muscle you must obtain sufficient dietary protein - this cannot be overlooked. Most people have a fear of dietary fat. They think that eating fat makes you fat and therefore they limit it as much as possible. Not only is this thinking wrong but it can also be detrimental to your body and results. There are two fatty acids that are essential to the body, the omega- 3 fatty acid alpha- linolenic acid (ALA) and the omega- 6 fatty acid linoleic acid (LA). If your body does not get enough ALA and LA from your diet then many metabolic processes and even hormone production can suffer. When choosing the dietary fat sources that comprise your diet, you want to choose foods that are high in ALA and LA (i. While you do need some saturated fats in your diet, the majority of your fats should be unsaturated (monounsaturated and polyunsaturated fats). To get the best results possible, daily you must focus on getting enough of both protein and essential fats in your diet. All five meals in this featured diet are based around protein and fat. We also add in fruits and vegetables to provide vitamins, minerals, fiber, and low GI carbs as well as starchy carbohydrates to promote energy and recovery when your body needs them the most. Fruits & Vegetables. You are to have two servings of fruit every day. These fruit servings can be placed in any meals you desire. If you want to have one serving of fruit with meal #1 and another with meal #5 that is fine. If you want to have both servings of fruit with meal #3 that is perfectly fine. The important thing is that you eat your two servings of fruit each and every day. While you can eat any type of fruit you desire, there are two fruits that have been shown to increase fat loss when combined with an insulin controlled diet: grapefruit and blueberries. If you like grapefruit and blueberries then we highly recommend you use these two fruits for the majority of your fruit intake. If you do not like grapefruit and blueberries, or you cannot eat them for medical reasons, then you do not have to eat them. Green vegetables are full of vitamins, minerals, fiber, and are very low GI carbs. You are allowed to eat unlimited green vegetables (i. While green vegetables do contain calories, the benefits of eating vegetables far outweigh any calories they contain. It is theorized that it requires more calories to digest green vegetables than they contain making them a negative calorie food. Whether or not this is completely true or not, let's face it, no one has ever gotten fat from eating too much broccoli! In addition to eating unlimited green vegetables you may also eat other non- green vegetables (i. Try to get at least three servings of green vegetables a day. If you want more than three servings of green vegetables then eat up! RELATED VIDEO: Your 1. Week Daily Video Trainer. Tuesday, Week 6: Fruits & Vegetables! Kris Gethin is your own Daily Personal Trainer!
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