How do you make your body to burn fat machine

- Maintain the body in a state of imbalance eating habits Keeping your bodyoff-balance
You should state that one of the biggest reasons men and women can not Akhosoa due to the fact their body may conform to a certain level of prices, and that after this coping fat burning capacity (METABOLISM) slowed dramatically and weight reduction becomes possible. In reality, this is also the biggest reason that people who follow the dietary plan by starvation Stkhos with the first week or two and stop praying to the level for the loss of weight because of their body acclimated on the low amount associated with calories. Accordingly, you can't eat breakfast, your meal the same amount every single day, so you'll eat different numbers of calories each day time and erratic day time, and even Ngeriha with every meal means breakfast today must be different for dinner yesterday or the next day quantities of calories in addition to lunch and dinner and Lets hope that this stage be clear utmost importance to eating habits. For example, perhaps today we have a big breakfast, lunch time average, and straightforward dinner, but the next day a simple dinner, lunch and supper average large it is vital to understand this point. Observing the top viewers the amount of calories you should vary from everyday and from dinner to meal with every meal along with a day.

 Water (Water)

Quite simply when speaking about slimming the water is the main food item on this process, and when you apply the dietary plan or diet slimming that is remembered later of which, God willing, you should drink no less than 12 cups of water a day and that is a very important point of the system and you would not follow ideas previous, which says which the water stored in the body. The body will store water in the event of non-drinking because the body will try to safeguard you from dehydration if found the body you drink adequate numbers of water aren't going to be stocked to increase your weight Look here, my brothers and sisters, the power regarding God Almighty. Do not drink the lake makes the body get rid of excess water from your body only, but stimulates the body to soak up food therefore it stimulates the process of weight burning, so you drink 12 cups of water a morning, without exception.

: Arch-enemy of insulin (Insulin your current worst enemy)

If you're overweight or fleshy Basically that your body produces an excessive amount of insulin after each and every meal, insulin is really a hormone produced from the pancreas after each and every meal or try to eat any. Take insulin because any medicine that can make you curvaceous appearance or can cause you to be very fat and harms your wellbeing, believe me insulin is able to do all of the, Vsedkona We don't require the drugs, which act in pharmacies to consider down the weight because insulin can be stronger than any medicine for this specific purpose inside our systems ability God Almighty, but we will not learn to manage only. To lose excess fat, we try to regulate insulin and try excreted minimal amount possible right after each meal, it's also possible to rename the insulin hormone fat storage because the more increased release of insulin right after each meal, the higher the storage of body fat, and vice versa after we reduced the ratio of insulin secretion in the body whenever increased fat loss process in such a way unimaginable, and I'll explain later tips on how to control the release of insulin.

: Spices (Condiments)

Unfortunately some individuals think of us that can survive eating several spice with food without the complications counterproductive as well as damage, and I show you that it's not true because sure some spice just isn't harmful to them but a lot of the increase weight significantly and clear, by way of example, you can eating mustard (Mustard) knowning that it contains sodium, it does certainly not contain any calories from fat, and sodium which is important here because the mustard does not contain the volume of sodium equivalent to a teaspoon of sodium. Another example is that they must not eat ketchup in any way because one big spoon of ketchup corresponding to a teaspoon of sugar and also a priest on that, and you try to eat ketchup moderately extreme. Mayonnaise is a new father of enemies and must stay clear of him every dimension and never to take it up provided that skim or fat and never exactly low-fat, and here Come on, man what I point out mean skim look at and low-fat just isn't. You are also avoiding to eat salt because teaspoon ment contains 2, 000 mg regarding sodium, which beats the risk of a bell to anyone keen on their health, so you search for a replacement little sodium. Pepper course certainly not damage it and you will eat pepper (pepper). Here we also Alontaba a myriad of jam because jam is simply another form regarding sugar and you stay away from them, but if you possibly could get a jam made out of natural fruit only and doesn't contain sugar. Every case in your diet all this kind of eating is a no-no except mustard and also pepper.

- Butter as well as margarine (Margarine as well as Butter)

There is really a belief that eating margarine as an alternative to butter be healthy this also false belief, yes that margarine contains saturated fat less than butter, but this matter is important if you are trying to help keep a low cholesterol and no weight and this kind of important fact, we understand well because unsaturated fats harm add up to the damage unsaturated weight for weight attain, and for this we have to understand this point if you hear the experts say that this food healthy or unhealthy regarding saturated fat or unsaturated almost all to deal with cholesterol, not weight, and we do not understand the sticker on any box regarding food and says free from cholesterol that it will strengthen our weight because the difference between the reduced fat and cholesterol to lessen the difference between all the time. And an alternative that one could eat a little on the foods that contain saturated fat, non-monogamous (Monounsaturated). But we suggest that you eat margarine made out of canola oil (canola oil) as well as natural peanut butter (Natural Peanut Butter) with every meal this also is necessary for your diet that Sazl later on. And eating this type of fat non-saturated slow your body's absorption of carbohydrates in the interesting way, and simply if you eat small amounts with each meal will maintain minimal insulin after each and every meal, but we ought not exaggerate addressed and also dealt with a bit, and little insulin means storage less body fat, and Kaúnk dealt with many fiber (Fiber) and as you know that eating produce problem (mixed Vegetables) very healthy given it contains many fiber and, if asked yourself what quantity which often Ali approached by natural peanut butter as well as Marjaran Canola fat is telling you approximately teaspoon, and most people do not know that natural peanut butter is full of saturated fat but contain unsaturated fat unilateral (Monounsaturated Fat), a proper if we had small amounts with each meal, and this is really a proven fact.

- Fastfood and salad bar (Fast Food andSalad Bars)

Some people think that many of the fast food can be healthy meals such as chicken sandwich, by way of example, or take power from your salad bar at some restaurants as well as eating chicken without skin on the chest or eating chicken or meal containing some produce etc.... makes healthy meals in their eyes, this information drastically wrong and incorrect, and this attitude overwhelm them as a result of propaganda launched by most of these restaurants, and what creates these diets are unhealthy is due to other content pertaining to these meals for instance bread, biscuits, ketchup, mayonnaise, cheese or several special sauces combined with it, and extra you here of which eating bread, whether wheat bread or white is very similar to eating sugar this also bitter reality many of us accept, and those that say otherwise giggling at himself, and naturally here do certainly not we include all kinds of bread triticeum but you have to make sure on the source of your current purchase bread because healthy but Consider me, if there has been a bake healthy certainly aren't going to be in the restaurants towards the high cost for many years, and we will discuss more on this issue later, and I is not going to comment here on eating cheese because Most likely that everyone knows the harmful consequences of cheese which is equal to the butter regarding disadvantages and actually eat one piece of cheese may destroy feed all day every day you in phrases of maintaining agility, and I would like to say right here for restaurant patrons who ate the authorities thought these were healthy that meal power if just weren't only contain lettuce, green beans, cucumbers, and also a little vinegar, you then are dealing using a meal unhealthy and full of fat, you must certainly not fool eat a little of the (Salad Dressing) of all kinds, and that has been low in weight, and not simply this, and in addition, you abstain strongly by eating carrots, and corn mainly because it works to stimulate the body to sort out many insulin which many of us explained previously disadvantages, and also you have to stay away from potatoes if you wish the specialization of one's weight, you stay away from them and Oaokd here for the second time pumpkin, corn and potatoes stay away from them, whatever it will take, and here I would like to also say which the egg is poor if Tnoltm while using yolk is Just what more could cause harm to you, eat what you would like from the light only and stay away from egg yolks, that is also important, and for the cheese eating what exactly is skimmed only which is not a low-fat because fat increases your weight, but less or decelerate and possibly boost the amounts that many of us eat and claims low-fat and it's not healthy and increases your weight faraway from low-fat and skim only use and these will be the common mistakes that most of us followed,

- Exercises to burn fat (FatBurning Exercise)

Exercises to lose weight you don't have to exercise aerobic exercise (Aerobics) tired severe this is a myth unfortunately certified when a number of people, all you require exercises during comply with you program your meal, which will possibly be remembered later can be periods of exercise daily period of just 30 minutes of brisk walking or even use bike, and I favor a brisk walk, but not towards the extent that challenging you self must be moderate and raise the pulse rate a little bit and if you start to withdraw your inhale with difficulty, rising pulse price have much will the body to burn glucose and muscle cells and never the fat cells this also is an crucial point Everyone realized any sense that we walked must possibly be reasonably fast and grow ourselves naturally and never fast so will not exaggerate much intensity sport we thought that this was the finest and burn additional fat, this just isn't true Bhama approach will burn lean muscle and carbohydrates and fat will continue the body, and In truth, this is what happens when those who follow an eating plan starving themselves to understand burning muscle cells and a few other body solar cells, but fat remain mainly because it is, and our target here to burn fat and not muscles or some of the other members on the body, and you comply with the instructions on the exercise of these kind of in detail To offer the maximum benefit, and when We say exercise two periods a day for 30 minutes, I mean it and you also not to relent in it for any motive two terms mean the 2 do not improve or decrease the half-hour is you don't need to exaggerate, and would not believe the volume of fat that Sthrkoha next these instructions, and also give you advice not to purchase or use what exactly is being offered on television devices declare to burn fat and the like, all you should burn fat is to speed up metabolism (Metabolism) As stated previously to induce the body to burn fat is used for energy following the feeding system involved and exercise the said In this item, and we would like here to clarify a vital point for all that one could not in any way selecting a particular location on the body to burn fat and those who claim it should lie upon the body to burn fat from your last place he or she stores fat where by way of example, if the system has stored weight area Vsabda rear burning those fat Had storage rear and waist after burn from your waist and as a result the order as previously knowning that the storage regarding fat Vhama the facility of God Almighty and do not follow from one other claims and exercises that you just focused on the body a certain area, you need to understand this point.

: Fiber (Fiber)

To lose many weight, you eat many vegetables (Mixed Vegetables) since they are rich Ballolaav and lots of fiber means to lessen blood sugar knowning that means losing weight as soon as possible, a lot regarding foods claim to having many fiber in that, but they also contain many sugar and by other content Up-date of weight and you be aware of it, and so likewise oatmeal and fresh fruits contain many fiber, but certainly not Kalkamih in produce, and we would want to note here of which fiber intake may be the second best food close to drink water by hand to burn fat, and because on the difficulty to digest and absorbed from the body is slow-moving and reduces the absorption of calories from the body of what has become taken with fiber It reduces glucose levels and speeds up the process of using up stored fat, so we advise you to a lot of Akhaddar and which were frozen are simple to prepare and healthy.

- Low-fat foodstuff and sugar (Low Extra fat Foods And sugar)

Commonly this period among people eating nicknamed little weight as healthy, and it's not true because many of these foods are full of sugar and sweets goes definition can be harmful as eating supper full of fat knowning that did not mention on the box (sugar) particularly may find sweets another type, and beneath the name of an additional, you caution these individuals and remind these individuals here for all the attention which CornSyrup, Sweetie, Glucose, Molasses, or Maltose that eating such forms of sweets you increase within the proportion of Oavraz insulin therefore will store more fat in the body, our goal this is to reduce the rate of insulin secretion as it can be after every meal, and I would want to mention here the true reason here towards the inability of people to take down his or her weight or fat loss their bodies as a result of trick of the major running driving everyone's a foodstuff called low-fat, we will look it to be low in fat and do not look to the sugar content, and also warn here everyone of sweets, ice cream and also who claim that they're free of sweets, it is not true and do not fool so as an alternative to sugar will employ honey or the (Sucrose) and just about all harmful as sweets completely, but objects regarding other struggling people Mttalbhm which is devoid of sweets, and I would want to acknowledge here which the honey cause secrete insulin in excess of sugar, so you be aware of it, and here we would like to recommend eating fructose only Fructose) (or virtually any food or desserts contain fructose, because we consider it a healthy much like sugar and preferences sweeter even than sugar, but not to ever exaggerate in his or her approach, and to never forget also certainly not eat bananas, raisins, watermelon, beverages, fruit and a myriad of dried fruits usually are harmful as eating sugar completely, and explain simple here we would like to explain for you here's why a number of people can not cease eating sugar or sweets is simply that eating an excessive amount of sugar causes secrete large amounts of insulin pertaining to blood shall lowered blood glucose are asked system more sugar and handling sugar and the like, and this cannot be cured eating additional sugar, but treats eating berries, preferably fruit I'll mention later along with your diet, and eventually simply recommend everyone looking at the contents on the food they buy and also to abstain from foods that incorporate different forms regarding sugar and mentioned previously.

- A directory healthy foods (SafeFood List)

Even that would not Chaúoa follow diet own, which I will mention later still looking at you the probability to the attention of one's health and actually Loss and Znkm followers mentioned and what's going to be remembered right here of food to the lack of help them insulin release and body I would recommend eating the following foods as a result of validity and usefulness on the body to burn fat: wheat bread online, tomatoes, mixed produce, cabbage, beets, mushrooms, bread net, onions, oranges, lettuce, oatmeal, radishes, pears, grapefruits, peaches, plums, kale, broccoli, green peppers, skim milk, fat-free cheese Quraish, cucumber, pasta, never mind absorbed with a little tomato sauce, eggplant, most varieties of cereals and legumes, spinach, pumpkins, artichokes, chicken breast skim the pores and skin, turkey diluted, and any type of sliced ​​meat diluted, whites eggs, fat-free mozzarella dairy product. And I would want to re-writing the above list in English for fear which i have made an error in the translation of any one of them for the main benefit of everyone: Wholegrain wheat or grain bread, Tomatoes, Put together Vegetables, Cabbage, Beets, Mushrooms, Wholegrain rye bread, Onions Apples, Lettuce Oats, Radishes, Pears, Oranges, Pitabread, Peaches, Plums, Turnips, Brocooli, Green Peppers, Nonfat Bachelor's pad Cheese, Cucumber, Pasta (Plain or using a little tomato sauce) Eggplant, Most all kinds ofbeans, Spinach, Zucchini, Artichoke, Asparagus, Chicken ( skinless), LeanTurkey, Any good Lean coldcuts, Egg cell Whites, Nonfat Mozzarella dairy product

And also you should eat any food the next in small levels with every meal for the usefulness to burn fat and are the following: natural peanut butter, almonds, coconut Almkadamiao and also canola oil and also margarine, canola, and I mention them in English: Natural Peanut Butter, Almonds, Macadamia Nuts, Canola fat, Canola Margarine.

- Diet foodstuff (The Actual Diet) We all come now my brothers and sisters valued to diet food, which will descend and Znkm of which, God willing, in such a way no initial marketers before and to find the best results I hope comply with the instructions described in more detail, before starting this diet we must first really know what we need eat and also the quantities necessary to eat the first morning, so there might be a test on the outside the 14 days many of us will pursue to maintain us down, this day checksum must try to eat three meals a day spaced dispersed smoothly.

For breakfast you'll be able to eat the next fruits: plums, pears, apples, apples, oranges. Fruits mentioned previously have been meticulously selected to quicken the dissolving fat and will be dealt with her case with not a natural sense virtually any era or additions. In today checksum eating these fruits the harbor you and also merry and virtually any amount but must take into account not fill the stomach towards the limit, you must sign up and writing the volume of calories if you can not Hsaptha at least you'll be able to write and record quantities than Tnault because cures do In today's test is definitely the starting point for individuals on the first day of the diet, and now and also after calculating amounts breakfast the primary day we need to see what many of us eat for lunch break and dinner, you choose from your two sections both instances down here preventing eating immediately when complacency which many of us ate and before This feeling of satiety is essential, but must be filled with the stomach as well as feel Bashba Tam.

The first section

You can choose just one item from these kind of meals for lunch and also one item for supper:

- Two cups of skim milk

- Chicken without skin

: Four uqiyahs regarding turkey diluted (Four ounces of lean ground turkey)

- Two cups of fat-free cheese Quraish

: Four or six eggs we target only the light ones

The second section

After eating something from the 1st section, whether for your meal you can eat just one item of these products with lunch and also dinner, it is first important to handle any item from your first section after which choose what fits you from the second section while you need and unless you still feel several hunger But you should stop before you really feel full this is important.

- Put together Vegetables, whether icy or fresh, regardless of, taking into account stay away from carrots, corn and also potatoes.

- Macaroni and possible convey a little tomato marinade

- Department regarding fruits as dinner

- Oatmeal professionals and non-supplemented with any flavors

Do not forget with breakfast, lunch and dinner eat slightly canola oil as well as canola Marjaran as well as natural peanut butter, because explained earlier, and by teaspoon this is important. And with the followers of the diet should certainly not add any sweeteners to be able to oatmeal or eat some of the spices, only in case you eat pasta, you can a little tomato sauce and never spaghetti sauce containing sweeteners and cheese and possibly meat Please conform to the instructions and never to eat spaghetti remaining.

Now and right after lunch and dinner of waking time please checksum working out of calories and if you can not so please register no less than quantities of the need to know the quantities for the coming days and also change the calorie how i explained earlier.

After today's test on the first day and we will discuss precisely the identical quantities for each meals we had in today's test.

Now to follow this diet, I'm here for you personally, for example, and Come on, man the only illustration to illustrate the technique to be put into practice in calories constantly this method and should certainly not follow the numbers mentioned on this example is pertaining to illustration only.

: Saturday, 2000 seven hundred calories breakfast lunch break dinner 650 650

: Sunday, 1800 six-hundred calories breakfast lunch break dinner 700 500

: Monday 1600 500 calories from fat breakfast lunch evening meal 500 600

: Tuesday, 1400 450 calories from fat breakfast lunch evening meal 450 500

: Wednesday, 2000 calories the identical quantities on Sunday

Must reduce calories by 200 calories from fat and at least ensure that you change them every single day and for each and every meal for four days after which return as we started the primary day, and therefore i hope that I clarified now. As you can see the volume of calories should not be add up to either days or even meals specifically and this is actually the key to fat loss as this way we will not go back the body to adopt the volume of calories daily equivalent for meals as well as total day in its entirety, and this is really a reason not to make offers on the dietary plan starving himself simply body who should Baltaud and cope with a certain quantity of calories will depend process FAT LOSS.

You should comply with the example above regarding quantities of calorie reduction on a daily basis until the dishes for four times until a comeback towards the first day and the like until the end on the 14 days from then to halt for a rest and take into account what we try to eat for 3 days after which start again for 14 days if I wanted it while you wish and for what you would like, but you should have a rest for a period of 3 times between periods diet until reaching the specified weight, God prepared.

Read More

Must decrease your weight in 60 days

Dieting guidelines
First, food allowable duration with the program
Beverage
H2o - Alqھoh : tea - mint : Alkirkdیھ - fruit - star anise.
But without sweets or use sweets slimming when essential or when you should employ
Sugar with these types of drinks.
Protein
Seafood - grilled beef and boiled : tuna without fat - boiled eggs.
Authority
Power is comprised of: lettuce - Choice - tomatoes : Watercress - spice up.
Vegetables
Zucchini : Cabbage - Broccoli : mallow - environmentally friendly beans - spinach : Celery

Second: limited diet on overweight patients
Sugars forbidden
Treacle - Whitened honey (bee) : Jam - halva : juice
Reeds : Ice Cream : Alchukullacھ Boneھa : Aljatoھat Boneھa.
Alfoakھ forbidden
Balah - figs : mango - fruit - reeds.
Starches forbidden
Rice - pasta : Bread - French bread - Rowan : Potatoes - Taro.
Fat meats prohibited
Human brain - kebabs : Rapture - Alnیfah.
Chickens fatty prohibited
Ducks - geese - the toilet.
Game Prohibited
Pulp : peanuts - chickpeas : nuts.

General Ideas
Use the balance of a single to check pounds

Do not include oil or margarine Pure or vegetarian consuming
Do not take any fried meals or reddish and have to be either boiled or roasted.
Not consuming soda water
Not operate the chicken stock on the food.
Do not really eat beans associated with dry beans or peas or.
Will not eat hot peppers or pickles or Alhawwadq.
Attendance at sports, especially walking for at least thirty minutes a day.
Work exercises for your abdomen and areas of the body, which Bھa Trھlat.
Non-drinking in the heart of eating.
When the feeling of hunger involving meals or at any time of eating Alnھar category
One of these items:
Carrots - radish : Watercress - environmentally friendly pepper - boiled zucchini : parsley -
Golf balls - lettuce.

Note final before you start our program throughout slimming

There will likely be less weight within the initial stages with the program in a remarkable way and eyes until proven any time
Although a certain weight to remain in the software, these consistency throughout weight may Zaھra
Questioned the feasibility with the patient in treatment method, but this is normal and may not یtnیk for
Complete the software.
And now on the program, which Anqasaloessn be your guide, Our god willing, to shed 20 kg
Associated with weight in 58 days
The program will be divided into four sections each area of the program continues 15 days on the
There will be two days rest between each segment and another ھman Inside two days you could have absolute freedom
In eating that which you love and exactly what quantities to strictly adhere to over implementation of this software.

First Section

Length of time: 15 days
Thakیqھ to become objective: Decrease 8 kg associated with weight, God Almighty
Commitment on the program: up to 8 a long way Anqasamn check unwanted weight, you must entirely commit
The software.
Medications help: drink one cup ahead of lunch, half a couple of hours from Pharma Mint
Oھo bags is placed in a pot boiling water and preferably without sweets

Food system utilised in these term


Lunch
Quarter of a new loaf Baladi +3 tablespoons bean with out oil or margarine
Or even
Quarter of a new loaf Baladi + boiled ovum
Or
Quarter of the loaf Baladi +50 gm bungalow cheese
Or
2 fruit Vakھh Except Alvakھh prohibited pot + tea table spoon of sugar then one or Tea
Milk without sugar
Lunch time
Divided into lunch
1) Carbohydrates:
Quarter of the loaf or my own 3 tablespoons grain or pasta 3 tablespoons
2) produce:
Sotیھ vegetable bowl or soup, potato and vegetable without looking at the water have to be at or
Soup without meat and u + environmentally friendly salad tomato fruit of a single

) Proteins:
You must choose on the list of following alternatives every day
150 g reddish colored meat poached
Or even
Farkha quarter boiled or grilled devoid of the skin of this chest
Or
3 medium-sized bluegill species of fish
Or
A can of tuna in the oil refinery and rinsed with vinegar
Or
2 hard-boiled ovum
4) Alvakھh:
Vakھh one fruit of any kind, except for the typical size of Alvakھh forbidden.

Dinner
Cup whole milk already Glیھ and disarmament Alush and without sugar
Or even
Cup yogurt in town without u can put in a tablespoon rose Alیھ of which fry apostasy
Or even
Piece of bungalow cheese + fresh fruit, tomatoes and one particular
Or
2 Vakھh fruit of any kind, except for medium-sized Blocked
To eat the rest of the dishes Thbھ associated with free Badھa time you complete comfort with the accursed
But in reasonable quantities and further from the sweets.

Second Section

Length of time: 15 days
Thakیqھ to become objective: Decrease several kg of pounds, God Almighty
Commitment on the program: in order to obtain 4 kilo of weight to lose, you must entirely commit
Program, noting that the percentage of use of lose 4 kg Alیھa up 85% with the
Who are enthusiastic about applying slimming plans.

Breakfast
Loaf of age live + boiled ovum + ½ pot orange juice

Lunch time
Soup dish mat (one cup of soup) without additions + environmentally friendly salad (
The fruit option two +2 tomato fresh fruit +2 fruit spice up turkey) + one fourth Farkha
Boiled or roasted decaffeinated Aldھn epidermis or 100 gr meat grilled or poached.

Between lunch and dinner

Cucumber or tomato fruit or fruit Vakھh granted Bھa.

Dinner
Cup of yogurt or a sheet of non Wash. bungalow cheese + fresh fruit, cucumber + fresh fruit Vakھh one
Except (mango, dates, figs, fruit, apples Yellow) and preferably green apple company
Oranges and cantaloupe.
To eat the rest of the dishes Thbھ associated with free Badھa time you complete comfort with the accursed
But throughout reasonable quantities and farther desserts

Part III
Duration: 15 nights
Thakیqھ to be objective: Decrease several kg of pounds, God Almighty
Commitment on the program: in order to obtain 4 kilo of weight to lose, you must entirely commit
Program, noting that the percentage of use of lose 4 kg Alیھa up 75% with the
Who are enthusiastic about applying slimming plans.
Medications help: eat the tablet before food daily all through this section (15 days) associated with
Quick-slim

Breakfast
Green salad + poached ovum

Lunch
Quarter of the loaf pieces + bungalow cheese + salad
Or
3 tablespoons grain + any category protein (quarter Farkha boiled or grilled - 100 gr meat
Grilled : 2 boiled eggs - a can certainly of tuna with out oil - 3 bluegill species of fish small size) +
Salad.

Dinner
2 fresh fruit Vakھh of Alvakھh granted Bھa
Or
Tomato vegetables + cucumber + lettuce

Part IV

Duration: 15 nights
Thakیqھ to be objective: Decrease several kg of pounds, God Almighty
Commitment on the program: in order to obtain 4 kilo of weight to lose, you must entirely commit
Program, noting that the percentage of use of lose 4 kg Alیھa up 65% with the
Who are enthusiastic about applying slimming plans.
Medications help: in case you reach us on the fourth section so you persevere on each of our program by
Great, you definitely feel you obtain Bھbot continuously which caused by insufficient vitamins
Minerals and ھna this advice of doctors the following: -
Muscle every 3 nights Depovit 1) going for a syringe
After breakfast hour daily nutritional supplement Oھo Totavit 2) having the capsule
To compensate for the vitamins and minerals result accursed.

Lunch
2 boiled eggs + orange

Lunch time
2 boiled eggs or grilled meat 100 grams or 3 bluegill species of fish or grilled or quarter Farkha
Boiled + salad or cottage mozzarella dairy product dish or boiled produce or orange

Supper
2 boiled eggs + salad or orange.

Read More

Equipment needed for an effective bodybuilding program

I’m a firm believer in training with equipment that allows you to utilize your body more efficiently.
This pretty much eliminates most exercise machines. The only exercise machine we have in my gym is
a chest-supported row. Machines limit the lifter’s range of motion. Your muscles don’t work like a
robot’s limbs in real life and they shouldn’t in the gym. Free weights are best, but there are other tools
of the trade that can help you achieve the body you’re looking for. Here’s my list of essential gear.
Dumbbells—preferably a set of 20-pound to 100-pound weights
The dumbbell is the most versatile training tool, and most gyms carry weights up to 100 pounds. If
you train at home, you may want to consider buying a set of PowerBlocks or looking to local “for
sale” lists online to find an inexpensive set of used dumbbells.
Barbells—45-pound barbell with 300 to 400 pounds
You can get a standard Olympic barbell at most fitness equipment stores that will come with a 300-
pound weight set of plates. I’ve had major success finding extra weights on craigslist, but shop
around and you’ll find what you are looking for. A company like gopherperformance.com offers many
options for weight plates and barbells.

Exercise Bench
An adjustable bench is best. A flat bench will work, but in order to hit both incline and decline
exercises, you’ll need one that is more versatile. Look to performbetter.com for good options.
Squat Rack
A squat rack can act as the foundation for all your barbell movements. Pressing, rowing, chins,
deadlifts, and squats all need a home. The squat rack will provide this. If you are willing to spend the
money on a solid squat rack for your home, look into roguefitness.com, but most gyms will have you
covered.
Blast Strap
A great bodyweight tool for pushing and pulling movements, the blast strap is available at elitefts.net.
TRX
This suspension trainer is a versatile tool for bodyweight movements that you can take anywhere.
TRX straps are a bit more expensive but a valuable tool to take on the road. You can pick one up at
trxtraining.com.

Track, Hill, or Stadium Steps
Use these options during high-intensity cardio days.
High-Density Foam Roller
For warmup and self-massage, foam rollers come in various sizes. A good versatile size is a 36-inch
round model available in fitness supply stores and at power-systems.com.
Bike, Treadmill, Track
These can be used for other cardio options or high–intensity interval training (HIIT).

SAMPLE TRAINING SPLITS
 You can configure your workouts dozens of ways to hit every muscle in your body.
On the following pages are just a few samples of how you can fill 3-, 4-, 5-, or 6-day
training splits with exercises by major muscle groups. (Note: These samples are
different from the 24-week plan I’m recommending in Chapter 9. Choose what works
best for you.)
THE 3-DAYS-PER-WEEK WORKOUT
Day 1: Back, Rear Deltoids, Biceps
Day 2: Chest, Shoulders, Triceps
Day 3: Quadriceps, Hamstrings, Calves
ADVANTAGES
• Overall muscle stimulation
• Greater frequency to major muscles
• Greater strength gains
• More recovery
• Less central nervous system fatigue
• Ideal for ectomorphs
DISADVANTAGES
• Less muscle specialization
• Less isolation
• Elimination of weak point training
• Less volume per body part
• Less frequency to the “show muscles”
• Not for all endomorphs
• Less “pump”

SAMPLE 3-DAY BODYBUILDING TRAINING SPLIT
WORKOUT 1—BACK, REAR DELTOIDS, BICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Horizontal Pull A) Barbell Pronated Row 4 x 8
Back/Lat Superset* B1) Sternum Chinup
B2) Dumbbell Single-Arm Row
3 x 10
3 x 15 each arm
Vertical Pull C) Wide-Grip Pullup 3 x 8
Horizontal Pull D) TRX Face Pull 3 x 15
Biceps Superset E1) Dumbbell Standing Hammer Curl
E2) Barbell Reverse-Grip Curl
3 x 10
3 x 12
* In a superset, you complete all sets of the pair of exercises before moving to the next pair of lifts.

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Vertical Push A) Barbell Military Press 5 x 8 to 10
Chest/Shoulder Superset B1) Dumbbell Bench Press
B2) Single-Arm Dumbbell Rear Lateral Raise
4 x 12
4 x 8 to 12 each arm
Chest/Triceps Superset C1) Parallel Dip
C2) Feet-Elevated Pushup
3 x 15 to 20
3 x 15 to 20
Triceps Superset D1) Lying Pronated Triceps Extension
D2) Bench Dip
3 x 15 to 20
3 x 15 to 20

WORKOUT 3—QUADRICEPS, HAMSTRINGS, CALVES

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Bilateral Push/Knee—Quad Dominant A) Barbell Squat 4 x 20
Bilateral Pull/Hip—Hamstring Dominant B) Barbell Romanian Deadlift 4 x 8 to 10
Quadriceps/Hamstring Superset C1) Dumbbell Bulgarian Split Squat
C2) Glute Ham Raise
3 x 12 each leg forward
3 x 10
Unilateral/Quad Dominant D) Dumbbell Walking Lunge 3 x 20 each leg forward
Bilateral/Specialization E) Barbell Standing Calf Raise 5 x 25

There are numerous ways to work the 3-day split into your week.
(Note: The cardio workouts will be described in Chapter 11.)
ALTERNATING WORK/REST DAYS
Monday: Workout 1, High-Intensity Cardio
Tuesday: Rest
Wednesday: Workout 2, Cardio
Thursday: Rest
Friday: Workout 3, High-Intensity Cardio
Saturday: Rest
Sunday: Rest
3 DAYS ON, 1 DAY OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, High-Intensity Cardio
Thursday: Rest
Friday: Workout 1, Cardio
Saturday: Workout 2, High-Intensity Cardio
Sunday: Workout 3, Cardio
3 DAYS ON, 2 DAYS OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, Cardio
Thursday: Rest

Friday: Rest
Saturday: Workout 1, High-Intensity Cardio
Sunday: Workout 2, Cardio
Monday: Workout 3, Cardio

THE 4-DAYS-PER-WEEK WORKOUT

Day 1: Chest, Back, Traps, and Abs
Day 2: Quads and Calves
Day 3: Shoulders and Triceps
Day 4: Hamstrings, Back, and Biceps
ADVANTAGES
• Greater volume
• Greater overall “pump”
• More muscle specialization
• More isolation exercises
• Greater structure for hypertrophy
• Favorite of endomorph and mesomorph body types
DISADVANTAGES
• Average strength gains
• Less recovery
• More central nervous system fatigue
• Not preferred method for ectomorphs
• Higher volume
• Greater chance of overtraining

SAMPLE 4-DAY BODYBUILDING TRAINING SPLIT
WORKOUT 1—CHEST , BACK, TRAPS, ABS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Chest Superset* A1) Barbell Bench Press
A2) Dumbbell Incline Fly
4 x 6
4 x 15
Back Superset
B1) Barbell Supine Row
B2) Eccentric Pullup†
†Take 3 seconds to lower.
4 x 8
4 x 10
Chest Exercise C) Dumbbell Bench Press 3 x 10
Back/Traps Superset D1) Dumbbell Single-Arm Row
D2) Barbell Shrug
3 x 15 to 20 each arm
3 x 20
Abs Superset E1) Hanging Leg Raise
E2) Supine Floor Reverse Crunch
5 x 15 to 20
5 x 15 to 20

WORKOUT 2—QUADS AND CALVES

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Calf Superset A1) Donkey Calf Raise
A2) Jump Rope
4 x 20
4 x 30 seconds
Bilateral Exercise B) Barbell Squat 4 x 15, 12, 10, 8
Quads Superset C1) Barbell Front Squat
C2) Dumbbell Split Squat
3 x 8, 6, 4
3 x 5 each leg forward (3 seconds eccentric)
Quads Finisher D) Dumbbell Walking Lunge 2 x 20 steps

* In a superset, you complete all sets of the pair of exercises before moving to the next pair of lifts.

WORKOUT 3—SHOULDERS AND TRICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Shoulder Exercise A) Barbell Standing Military Press 4 x 6
Shoulder Exercise B) Dumbbell Arnold Press 3 x 8
Shoulder Giant Set
C1) Dumbbell Seated Press
C2) Dumbbell Front Raise
C3) Dumbbell Rear Delt Raise
C4) Exercise Band Pull Apart
3 x 8
3 x 10
3 x 12
3 x 15 to 20
Triceps Superset D1) Barbell Close-Grip Bench Press
D2) Lying EZ Bar Overhead Extension Skullcrusher
4 x 6
4 x 10 to 12
Triceps Finisher E) Parallel Dip 3 x 30

WORKOUT 4—HAMSTRINGS, BACK, AND BICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Total Body A) Trap Bar Deadlift 4 x 6
Back/Hamstring Superset B1) Barbell Stiff-Legged Deadlift
B2) Chinup
3 x 12
3 x 4
Back/Hamstring Superset C1) Barbell Romanian Deadlift
C2) Glute Ham Raise
3 x 15
3 x 8
Biceps Superset E1) Dumbbell Standing Hammer Curl
E2) Barbell Reverse-Grip Curl
4 x 10
4 x 12

Sample Configurations for 4-Day Bodybuilding Training Split
ALTERNATE WORK/REST DAYS (Allows for a greater volume of training)
Monday: Workout 1, Cardio
Tuesday: Rest
Wednesday: Workout 2, High-Intensity Cardio
Thursday: Rest
Friday: Workout 3
Saturday: Workout 4, High-Intensity Cardio
Sunday: Rest
4 DAYS ON, 2 DAY OFF, REPEAT (Allows for a greater balance of training and recovery)
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3
Thursday: Workout 4, High-Intensity Cardio
Friday: Rest
Saturday: Rest
Sunday: Workout 1
(start rotation again)

2 DAYS ON, 2 DAYS OFF, REPEAT (Allows for greater recovery)
Monday: Workout 1, Cardio
Tuesday: Workout 2, High-Intensity Cardio
Wednesday: Rest
Thursday: Rest
Friday: Workout 3, Cardio
Saturday: Workout 4, High-Intensity Cardio
Sunday: Rest
Monday: Rest
Tuesday: Workout 1
(start rotation over)


 THE 5- AND 6-DAYS-PER-WEEK WORKOUT

The typical bodybuilding training program calls for training 5 to 6 days per week. I
have used all six splits successfully. Recently, I have found that a 3- or 4-day split fits
nicely into my schedule in the off-season. However, when I’m preparing for an
upcoming bodybuilding competition, I will incorporate training cycles where I train 5
days per week. I know plenty of successful bodybuilders who follow a 6-day split
schedule even for off-season training. Again, it really depends on how much time you
can devote to your training.
There isn’t much of a difference between a 5- or 6-day split. But they are quite
different from 3- and 4-day splits.

ADVANTAGES
• Greater training frequency
• Greater muscle isolation
• More muscle specialization
• Ability to shorten training time
• Favorite of most bodybuilders
DISADVANTAGES
• Less recovery
• Average strength gains
• High volume
• SAMPLE “BODY PART” WORKOUTS FOR USE ON 5- OR 6-DAY
PROGRAMSCentral nervous system fatigue

DAY 1: CHEST WORKOUT
EXERCISE SETS X REPETITIONS
A) Barbell Bench Press 5 x 10
B1) Dumbbell Incline Fly
B2) Suspended Blast Strap Pushup
4 x 12
4 x 10
C) Dumbbell Bench Press 4 x 8
D) Exercise Band Pushup 3 x 20
DAY 2: ARM WORKOUT

EXERCISE SETS X REPETITIONS
A1) Dumbbell Standing Hammer Curl
A2) Exercise Band Pushdown
4 x 8
4 x 15
B1) Barbell Wide-Grip Curl
B2) EZ Bar Skullcrusher
4 x 10
4 x 12
C1) EZ Bar Preacher Curl 4 x 10
C2) Parallel Dip 4 x 15 each

DAY 3: LEG WORKOUT

EXERCISE SETS X REPETITIONS
A) Barbell Squat 5 x 5
B1) Barbell Reverse Lunge
B2) Glute Ham Raise
4 x 6 each leg
4 x 8
C1) Dumbbell Goblet Squat
C2) Barbell Romanian Deadlift (RDL)
3 x 15
3 x 15
D) Dumbbell Walking Lunge 3 x 30 yards
E) Standing Calf Raise 1 x 100 (minimal rest as needed)
 Note: For the 6-day split, break the leg workout into 2 days: Quads and Hamstrings/Calves.

DAY 4: SHOULDER WORKOUT

EXERCISE SETS X REPETITIONS
A) Barbell Standing Military Press 4 x 6
B1) Dumbbell Arnold Press
B2) Lying Incline Internal Rear Raise
4 x 8 to 12
4 x 15
C1) Dumbbell Lateral Raise
C2) Dumbbell Incline Press
3 x 15 to 20
3 x 10

DAY 5: BACK WORKOUT

EXERCISE SETS X REPETITIONS
A) Trap Bar Deadlift 5 x 5
B1) Overhand-Grip Barbell Row
B2) Eccentric Chinup
4 x 8
4 x 6 (3-second negative)
C1) Barbell Shrug
C2) Dumbbell Farmer’s Walk
3 x 10
3 x 30 yards

SAMPLE FREQUENCY FOR 5-DAY SPLIT
Sunday: Rest
Monday: Legs (Quads, Hamstrings, Calves)
Tuesday: Shoulders
Wednesday: Back
Thursday: Chest
Friday: Arms (Biceps, Triceps)
Saturday: Rest
SAMPLE FREQUENCY FOR 6-DAY SPLIT
Sunday: Rest
Monday: Quads
Tuesday: Back

Wednesday: Chest
Thursday: Hamstrings, Calves
Friday: Shoulders
Saturday: Arms

Read More

Dieting and nutrition strategies to get results in faster weight loss

AS BODYBUILDERS we have to pay close attention to the food we consume and,
more important, when we consume it. By scheduling our meals around our strength
training, cardio workouts, and recovery, we can maximize the weight-loss process and
stimulate new muscle growth.
Our bodies naturally produce both anabolic and catabolic hormones that can either work with us or
against us in the dieting process. Anabolic hormones stimulate rebuilding and repair reactions in your
muscles. Catabolic hormones stimulate the breakdown of carbohydrate, fat, and protein for energy.
Through the proper nutrient timing we can allow our bodies to utilize more naturally occurring
anabolic hormones and avoid the breakdown of tissue and, more specifically, muscle associated with
catabolic hormones.

Meal Timing
Bodybuilders of the past ate three or four meals a day, never the five or six that are common today.
But we now know much more about nutrition than those early muscle-men did.
As a bodybuilder training for competition, you will become keenly attuned to how your body feels
and when you need to eat. You will learn how to plan your meals around your work and your
workouts and when to fit in the all-important meal preparation. Much of this will come through trial
and error. Your routine will become easier and more finely honed with each competition you train
for. Many bodybuilders find that the biggest lifestyle change to get used to is meal preparation.
Shopping for the right ingredients, planning the ideal macronutrient mix, preparing and cooking the
meals, measuring and weighing out the portions, and packing meals can be very time-consuming and a
lot more involved than what you are used to. But it is one of the big keys to your success.
Once your preparation is complete the next steps are to plan out the times of your food consumption
based upon your body type and meal-spacing needs.

Pre-Workout Nutrition

Post-Workout Nutrition
Your post-workout refueling is critical, too. You should consume carbohydrates in liquid form to
speed the sugar delivery into your bloodstream and to your muscles. Make sure you drink it within 30
minutes of finishing your workout.
A post-workout shake containing a simple carbohydrate like dextrose will resupply muscle
glycogen that has been depleted during training and spare muscle tissue by absorbing into the
bloodstream at a much faster rate than a low-glycemic carb would. A high-glycemic carb will cause a
very large insulin spike. As the insulin ushers the glucose into muscle tissue, you can experience a
hypoglycemic (low-blood sugar) feeling.
To combat this feeling, follow your post-workout shake with a post-workout meal within another
hour. This meal should include some low-glycemic complex carbohydrates that will counteract this
negative effect by helping stabilize your blood sugar levels. The complex carbohydrates will also
encourage protein synthesis, retard the release of catabolic hormones, and spare muscle tissue.

Raise Your Anabolic Hormones

No, I have not gone performance enhancing on you. Instead I’m talking about boosting the naturally
occurring anabolic hormones in your body that stimulate rebuilding and repair reactions in your
muscles. Your body also produces catabolic hormones that stimulate the breakdown of carbohydrate,
fat, and protein for energy. We as bodybuilders often associate the word catabolic with bad news for
muscle building, though these catabolic hormones can also work with us in our pursuit of a perfect
physique for competition day.
Our anabolic hormones include testosterone, growth hormone, IGF-1, and insulin. Through diet and
exercise we can release these anabolic hormones to spur on muscle growth and make the dieting
process easier. Let’s take a look at these helpful hormones.

Spark Protein Synthesis with Insulin

Insulin might very well be the most misunderstood hormone among men due to its association with
carbohydrates and type 2 diabetes. When insulin levels are high and there are also high levels of
carbohydrate intake, studies have shown a resulting increase in fat synthesis and a decrease in fat
breakdown. But even with its association with fat synthesis, insulin is highly effective in promoting
carbohydrate fuel storage and muscle–protein synthesis.
Your muscle cells are especially insulin sensitive right after exercise. This is important because
the more insulin sensitive your muscle cells, the more insulin will act to promote muscle glycogen
storage and protein synthesis, exactly what we want occurring after an intense training session.
Making glucose and amino acids available at this time is important to allowing insulin to work with
your body to synthesize muscle proteins and muscle glycogen at a high rate. At the same time very
little fat will be synthesized or stored away.
You can take advantage of insulin, through timed carbohydrate consumption following strength
training. Studies have shown that insulin not only increases protein synthesis but increases amino acid
uptake into your muscle and reduces protein degradation.
Insulin can be classified as the most anabolic hormone and the most important hormone in relation

to muscle growth. Insulin may not be friendly to sedentary individuals or to those on an unbalanced
high-carbohydrate diet, but to a bodybuilder who trains and diets intelligently, insulin can lead to
muscle and strength gains and very low body-fat percentages.
Insulin’s Benefits to a Bodybuilder:
• Increases protein synthesis
• Increases glucose transport into the muscle
• Increases amino acid transport into the muscle
• Increases blood flow into the muscle
• Increases muscle glycogen storage
• Suppresses the release of cortisol
• Reduces protein degradation

Tap Your Natural Testosterone

Testosterone is a bodybuilder’s natural ally. In bodybuilding we associate the main male hormone
with the term anabolic or building up. Testosterone has a number of effects that can classify it as
anabolic, the major effect for a bodybuilder is its ability to accelerate the growth of muscle.
Testosterone is believed to be anticatabolic because it can block cortisol (the stress hormone
associated with belly fat). It’s because of this characteristic that increased testosterone in the body
leads to an increase in muscle recovery. This alone is a major reason why drug-using bodybuilders
use anabolic steroids to help them train harder, recover faster, and ultimately grow muscle faster.
These effects can be short-lived because as cortisol release is blocked, even higher levels of cortisol
are produced shortly thereafter. So when a drug-using bodybuilder stops taking an anabolic steroid,
the catabolic effects of cortisol increase lead to a rapid loss of muscle strength and size.
Natural testosterone production can be increased through proper protein intake, intense strength
training, adequate rest and recovery, and increased consumption of cruciferous vegetables such as
broccoli and cauliflower.

Build Muscle with Your Body’s Growth Hormone

The role of growth hormone in the sports world is highly controversial. Athletes have been using
synthetic growth hormone to get ahead for years. But to natural bodybuilders, that’s cheating big-time.
They know that they can naturally trigger their bodies to secrete more growth hormone through
strength training.
Growth hormone stimulates muscle growth, increases the breakdown of fat, and inhibits
carbohydrate metabolism. To a male, growth hormone is the body’s natural liposuction. Growth
hormone’s role in exercise is not well understood, but we do know that it rises during exercise and
drops following exercise. Because it rises during exercise, growth hormone can play a role in
maintaining muscle throughout the dieting process.

Squeeze out More IGF-1

IGF-1 stands for insulin-like growth factor, and its primary effect is to stimulate protein synthesis in
bone, cartilage, and muscle. IGF is responsible for the muscle growth that occurs during puberty. It

boosts amino acid and glucose transport into cells. It also makes muscles more sensitive to insulin’s
effects and increases the number of muscle cells in your tissue, which can grow larger and stronger
through weight lifting. IGF-1 is controlled by the intensity of muscle contraction, leading to an
increase during exercise and a decrease afterward.

The Phases of Dieting

Getting lean for a bodybuilding competition can seem overwhelming. But there’s an effective way
to approach the task: Break it up into manageable chunks, as I did when I wrote this book. If I look at
the book as a collection of parts rather than a complete volume, and then I attack the writing one
chapter at a time, it seems much less intimidating. The same goes for contest preparation dieting. If
you build a step-by-step plan, a course of action that is well defined and manageable and achievable,
hell, you can do anything. And dropping body fat while sparing muscle will be a goal for which you
can see a clear path.
I learned this valuable lesson from my mentor in contest preparation coaching, Joe Klemczewski,
PhD, a World Natural Bodybuilding Federation (WNBF) professional bodybuilder and nutritionist.
Dr. Joe specializes in intensive nutritional consulting and works with the highestlevel professional
bodybuilders, models, and members of the general public through his nutritional program and Web
site TheDietDoc.com. Before Dr. Klemczewski organized the contest prep dieting process into welldefined
phases, bodybuilders had no clear structure to contest prep nutrition or understanding of the
changes in body and diet that bodybuilders endure as they train.
Dr. Klemczewski’s “phases of dieting” have made the contest preparation journey of many
bodybuilders, including myself, much easier to follow by providing an understanding of the physical
changes the body endures—including the way the metabolism changes—and the need to be patient as
the process moves along.

TRANSITIONING PHASE (2 TO 4 WEEKS)

This is your starting point in the journey. You are beginning to transition from an off-season diet
surplus of calories and carbohydrates to dieting mode when you have to get serious about caloric and
carbohydrate restriction. Although dieting to lose body fat can be fairly easy, dieting to lose body fat
while retaining your muscle can be a challenge. Begin by creating a good diet plan based on what you
learned in the previous chapters. Map out your macronutrient intake for every day in a solid meal
plan. If you try to eat right on the fly, that is, without a plan, you will without a doubt fall into a
pattern of eating the wrong foods at the wrong times. Planning is one of the key tools in breaking
down this monumental task of contest prep into achievable pieces.
Thanks to your preseason indulgences, your metabolism is jacked up and ready to start your total
body transformation. Your time spent with a surplus of calories and carbohydrates has you primed to
lose body fat fast. During the first 2 weeks of training, glycogen and water will constitute a good
amount of weight lost and you will continue to lose at a better-than-average rate. Do not be alarmed if
you are one of those people who needs to drop your caloric deficit lower than initially projected in
order to lose the weight you are targeting

CORE PHASE (8 TO 12 WEEKS)

The core phase is the longest period of dieting and when the real work begins. The program is taken
to a new level. Weight training is ramped up, and your cardio program increases, too. You may need

to work in different types of carbohydrate cycling to keep your body losing 1 to 2 pounds of body fat
per week. During the core phase a bodybuilder may notice the greatest amount of weight loss, but it feels
like the slowest, most drawn-out process of his life. How long it lasts really depends on the length of
your dieting, how much your metabolic rate slows, and your energy levels before entering the grind of
the set point phase.


 SET POINT PHASE
During the set point phase, your body begins to resist you. At this time your body is approaching a
level of body fat where cells have lost enough volume so that you body feels as if it’s starving.
You’re really not starving at all; instead, your body has become more efficient. It is smaller now,
lacking all that fat, and therefore it doesn’t need as many calories as it once did. It is during this phase
that many competitors become frustrated with their bodies. The once noticeable and consistent scale
change has ground to a halt, and it’s time to once again change things up. During this phase, the diet
must become tighter. You will likely need to further reduce the amount of food you eat, lower
carbohydrate intake even more, and increase your cardio. You will begin to recognize an overall
hardening of your physique.
Often enough, many bodybuilders will stay within the set point phase right up to the show, whether
they find their physique ready or needing more time. When a bodybuilder reaches the level of
conditioning that’s contest ready, with time remaining in the dieting process, they can enter a step
neglected by bodybuilders for years—the metabolic building phase.
You’ll be able to increase the level of food consumption, and your body will react not by gaining
weight but by losing it, while hunger increases. This is when you enter the metabolic building phase.
 METABOLIC BUILDING PHASE

During the metabolic building phase you’ll begin to increase your food quantity by small amounts—
10 grams of protein here, 10 grams of carbohydrates there. This will boost your metabolic rate, which
is exactly what you want to happen during this last phase of the dieting process. As food begins to be
added, you’ll notice changes in your body. You will notice changes in your body temperature as it
will become warmer more often, and you’ll keep losing body fat and seeing the weight loss on the
scale.
As you keep losing weight, you’ll continue to eat more food (usually an increase in carbs) to
balance the increases in your metabolic rate. In turn your body will become less catabolic and farless carb sensitive.
The small increases in food will not only result in higher energy levels, strength increases, muscle
fullness, and slight increases in body weight, but body-fat levels will also continue to decrease. The
metabolic building phase can continue into your off-season as you return your intake back to
maintenance levels of consumption.

FINE-TUNING PHASE
At this point you’ve been dieting longer and have given your body plenty of time to build your food
intake. This allows your skin to become thinner and has your body ready for a show.Since muscle is roughly 70 percent water, being well hydrated during peak week is critical for
show preparation. If you’re dehydrated, your muscles will look smaller and your skin may look
saggy. Drinking lots of water will fill your muscles up like air in a balloon, making them fuller and
harder. What’s more, full, well-hydrated muscle tissue results in better definition by increasing the
separation between muscles.
Don’t make the mistake of many bodybuilders who still adhere to the old strategy of carb depletion
during peak week. What did we learn in the previous chapters? It is crucial that you eat carbohydrates
after your training sessions. So, why would you stop doing this during the week before competition?
It’s crazy. Your body needs the glycogen, otherwise catabolism sets in, exactly what you don’t want
to happen. A better strategy is to take in higher amounts of carbs during the beginning of peak week
training and gradually reduce carb intake as contest day nears.
What about protein and fat? I typically keep my protein intake constant to maintain lean body mass.
It’s the fat I’ll reduce, keeping it low so the carbs can do the heavy lifting. Of course, as I’ve said
numerous times, every bodybuilder is different. You need to know your body and how it metabolizes
these macronutrients so you can tweak your intake appropriately for best results on “game day.”

Read More

Relearning How to Eat

Understanding the balance of macronutrients and
how much of each you need

WHEN BODYBUILDERS step onstage, they bring their very best physiques against
their competition. This very best starts with their discipline in monitoring everything
they consume—from total calories to how many grams of protein, carbohydrates, and
fats. If you want to become a champion bodybuilder, you need to be as detail oriented
about your food as you are about your exercises and reps. To fuel your training,
promote body-fat loss, and grow and maintain muscle, you will need to plan out every
meal based on the proper mix of macronutrients. Invest in a food scale and measuring
spoons and cups. You’ll need them!
The first step in your contest preparation diet is to determine your starting macronutrient amounts.
These amounts will not remain exactly the same throughout the entire diet and will be changed to
promote greater fat loss and muscle sparing as the dieting process grows.
In order to help you get started I’ll outline how to calculate your protein, carbohydrates, and fats
based upon your body type, body weight, and overall caloric needs.
Protein
Muscle is primarily protein and water. In order to maintain your muscle mass, adequate dietary
protein intake is required. Your rates of muscle protein degradation and synthesis increase in
response to the high intensity of resistance training. In order to spare muscle it is vital that a
bodybuilder consume the proper amounts of protein. Natural bodybuilders, especially, are more
reliant on protein to increase metabolism, promote satiety, muscle growth, lose body fat, maintain
nitrogen balance, and promote a natural increase of testosterone in the body.
The “gold standard” for protein intake for a male bodybuilder is around 1 gram per pound of body
weight, but that can vary based on your body type as you’ll see below. Also, most bodybuilders will
need to increase this number slightly while dieting since protein is a key thermogenic macronutrient
for sparing muscle tissue when in a caloric deficit.
When starting out, you want to set your protein levels high enough but not excessively high. Protein
builds muscle, but protein in excess can be used as energy or converted to body fat. If you ingest too
much protein and it is subsequently used as energy, then this means less body fat is being used as
energy. The goal during the dieting process it to give your body enough protein to maintain muscle but
not enough to hamper body-fat loss.

WHEN BODYBUILDERS step onstage, they bring their very best physiques against
their competition. This very best starts with their discipline in monitoring everything
they consume—from total calories to how many grams of protein, carbohydrates, and
fats. If you want to become a champion bodybuilder, you need to be as detail oriented
about your food as you are about your exercises and reps. To fuel your training,
promote body-fat loss, and grow and maintain muscle, you will need to plan out every
meal based on the proper mix of macronutrients. Invest in a food scale and measuring
spoons and cups. You’ll need them!
The first step in your contest preparation diet is to determine your starting macronutrient amounts.
These amounts will not remain exactly the same throughout the entire diet and will be changed to
promote greater fat loss and muscle sparing as the dieting process grows.
In order to help you get started I’ll outline how to calculate your protein, carbohydrates, and fats
based upon your body type, body weight, and overall caloric needs.
Protein
Muscle is primarily protein and water. In order to maintain your muscle mass, adequate dietary
protein intake is required. Your rates of muscle protein degradation and synthesis increase in
response to the high intensity of resistance training. In order to spare muscle it is vital that a
bodybuilder consume the proper amounts of protein. Natural bodybuilders, especially, are more
reliant on protein to increase metabolism, promote satiety, muscle growth, lose body fat, maintain
nitrogen balance, and promote a natural increase of testosterone in the body.
The “gold standard” for protein intake for a male bodybuilder is around 1 gram per pound of body
weight, but that can vary based on your body type as you’ll see below. Also, most bodybuilders will
need to increase this number slightly while dieting since protein is a key thermogenic macronutrient
for sparing muscle tissue when in a caloric deficit.
When starting out, you want to set your protein levels high enough but not excessively high. Protein
builds muscle, but protein in excess can be used as energy or converted to body fat. If you ingest too
much protein and it is subsequently used as energy, then this means less body fat is being used as
energy. The goal during the dieting process it to give your body enough protein to maintain muscle but
not enough to hamper body-fat loss.

Protein Ranges Depending on Body Type
Ectomorph: 1.3g/lb–1.6g/lb
Mesomorph: 1.2g/lb–1.5g/lb
Endomorph: 1.4g/lb–1.7g/lb
Sample Subject
Let’s take a man with a mesomorph body type and a body weight of 180 pounds whose daily
calorie goal is 2,100 calories. To find the optimum grams of protein, multiply body weight by
1.2 grams and 1.5 grams and take the average.

180 x 1.2 = 216
180 x 1.5 = 270
For our sample bodybuilder this gives us a protein range of 216 to 270 grams per day, and so to
start he will consume the average 243, which we will round off to 240 grams per day to make
things easier. If he is someone who considers himself to be carb sensitive, we could set his
protein intake higher, leaving fewer calories dedicated to carbohydrates, once fat intake is
determined.

Average = 243 grams per day
(Round this to 240, for the sake of easier tracking.)
Protein = 240 grams per day
Those 240 grams would take up 960 calories of his 2,100-calorie daily goal because there are 4
calories to every 1 gram of protein. The subject is left with 1,140 calories for his remaining fat
and carbohydrate intake.

Fat
Dietary fat is still the most misunderstood macronutrient. Some lifters still believe that it’s to be
avoided, fearing that it will increase body fat. Others believe they can eat as much fat as they want
and that eliminating carbs is the key to losing body fat. Both are wrong. Carbs are important and fat is
necessary. The trick is to strategically manage intake of both, and to do that it’s critical that a
bodybuilder understands how his body metabolizes fat.
Any fat intake discussion in the bodybuilding world needs to include the discussion of ketogenic
diets, that is, diets in which one consumes super-high amounts of protein and fat while eliminating the
carbohydrates. If we eliminate all carbohydrates, then our stored body fat will be released at a rapid
rate, but this process can cause problems. You need some carbohydrate; it’s the body’s preferred fuel
source! Not too much; not too little. Your body also uses fat for energy. Your adipose cells release fat
in the form of glycerol and fatty acids. The body’s cells then metabolize them to use as fuel.
Ketogenic dieting phases of dieting can be effective when fat intake isn’t too excessive. But it can be
a slippery slope as your adipose cells are waiting to bring in new triglycerides to store after your

meals, and if your carbohydrate levels are too low for too long, you’ll eventually lower your
testosterone levels and lose valuable muscle, regardless of how much protein you consume.
Look at reducing fat intake enough to decrease calories and keep testosterone production humming.
Is there a optimal number or standard? Not specifically. Generally, a bodybuilder wants to keep his
diet low in carbohydrates without increasing fat intake too much. A typical bodybuilder can take in
anywhere between 15 to 30 percent of his total calories from fat depending on overall caloric intake
and body composition.
As a general guide, here’s the percentage of total calories that you should designate to fat intake
when starting your dieting process.
Ectomorph: 15–20 percent
Mesomorph: 16–21 percent
Endomorph: 18–23 percent
SAMPLE SUBJECT:
Again, using our 180-pound mesomorph as an example with a 2,100-calorie daily goal, we would
multiply 2,100 calories by 16 percent and 21 percent to arrive at an average.
2,100 x .16 = 336 calories from fat
2,100 x .21 = 441 calories from fat
336 + 441 ÷ 2 = 388.5
Since there are 9 calories in every gram of fat, we would divide total calories from fat by 9 to get
total grams.
388.5 calories ÷ 9 calories = 43 grams fat per day
(Round this to 45 grams for easier tracking)
Fat: 45 grams (405 calories per day)
Protein: 240 grams (960 calories per day)
Carbohydrates
Figuring out the optimal carbohydrate intake for bodybuilders is about as easy as getting Congress to
agree on how to balance the budget. And like a congress member’s opinion, your carb needs can
change day to day, hour to hour during the dieting process.
As I’ve said many times before, a major goal of any dieting bodybuilder is to maintain muscle mass
while trimming body fat. Retaining muscle is ultra important to your long-term metabolic function and
to maintaining strength levels and energy levels. Carbohydrates after all are a very anabolic
macronutrient and have been shown to be protein sparing. That’s important because dieting and
training with weights breaks down tissue and puts you at greater risk of catabolism. Proper
management of your carb intake will maximize fat loss by keeping your metabolic rate high and spare
your muscle.
Your body burns calories in two ways, through glucose metabolism (using carbs for energy) and
ketogenic metabolism (using dietary or stored fat for energy). The balancing act is to keep your fat

intake low enough to allow you to eat more carbohydrates and benefit from their musclesparing
properties.
To start you off in the right direction I’ve suggested percentages of calories from carbohydrates
according to body type:
Ectomorph: 30–45 percent
Mesomorph: 25–40 percent
Endomorph: 20–35 percent
Again, using the example of the mesomorph weighing 180 pounds and consuming 2,100 calories per
day, you can determine specific calories from carbs by adding the calories from fat and protein
(calculated in those sections above and subtracting from the daily calorie goal):
388 (protein calories) + 960 (fat calories) = 1,348 calories
2,100 – 1,348 = 752 calories from carbohydrates, or, because there are 4 calories per gram of
carbohydrate, 188 grams. (Round this down to 185 for easier tracking.)
Here’s the full macronutrient breakdown by grams and calories:
Protein: 240 grams (960 calories from protein per day)
Carbs: 185 grams (740 calories from carbohydrate per day)
Fat: 45 grams (405 calories from fat per day)
These are broad guidelines. Carbohydrate tolerance can differ from one person to the next. I once
trained two bodybuilders of roughly the same weight, height, and age, and one dieted on 55 grams of
carbs while the other was able to consume 350 grams of carbs and still lose body fat.

New rules to lose body fat

 A brief history of muscle-making culture and sports

The art of building a program and body sculpting at 24 weeks - the first week

 Motivated to build muscle

Read More

New rules to lose body fat

OUR SOCIETY IS QUICK TO explain body size with a word that most of us don’t

understand—metabolism.
You’ve probably heard statements like, “I have a slow metabolism so it’s hard for me to lose
weight,” or “I have a naturally fast metabolism so I burn off anything I eat.” No two people will lose
body fat at the same rate for an extended period of time. Some will have an easier time losing body
fat and preparing for a bodybuilding competition; others will grind it out week after week and see
very minimal changes. But no matter what kind of natural resting metabolism you have, you can
dramatically affect it through your diet, exercise, and other lifestyle choices.
The dieting bodybuilder will soon learn that what he or she eats, when he or she chows it down,
how much is eaten, and the total calories consumed will all have a profound effect on the ability to
burn fat at an advanced rate—the ultimate goal. The successful bodybuilder is in control of the
metabolism because of a control of diet. In the dieting section of this book you will learn to use your
diet to manipulate how fast you transform your physique.
The more aware you are of the effect of food and exercise on the landscape of your body, the
greater ability you will have to make the necessary changes from week to week to elevate your
metabolism to new levels, even when dieting. Undergoing a bodybuilding diet is a slow, grueling
process that when done correctly will shed body fat and bring your metabolism to peak levels.

How Dieting Affects Metabolic Rate

Eating fewer calories than your body needs is the first step to losing weight. Everyone knows that.
However, if it’s not done correctly, calorie restriction can cause the body to do exactly what you
don’t want it to do—store fat. That’s something you certainly cannot have when you are preparing
your physique to be judged on stage.
As a bodybuilder, it is essential to maintain lean muscle mass and avoid muscle loss. This is a
crucial balancing act that you must master in order to bring your best physique to the competition. The
danger in dieting is that your body is capable of burning calories through catabolizing other tissues,
even your muscle tissue. For a dieting bodybuilder, retaining muscle is not only important to enabling
you to build your best-looking physique, but it’s paramount to increasing metabolism, strength, and
energy levels throughout the process of getting lean. And, frankly, that goes for anyone who is trying
to build a lean, healthy body. Finding that balance will be the key to success. These rules will help
guide you.

Rule 1. Find Your Body Type

The first step in creating the proper nutrition plan for you is determining how many calories your
body needs to maintain muscle while burning body fat. And you need to determine the optimum
combination of the macronutrients protein, carbohydrate, and fat.
The number of fat cells we are genetically dealt play a significant role in how much fat we carry on
our bodies, and this varies greatly from person to person. Although anyone can lose or gain weight
with the right plan, genetics can make one bodybuilder’s journey to get lean easier, and another’s
much more difficult. That’s why it’s important for a bodybuilder transitioning into a contest prep diet
to know his or her body type.
Humans typically fall into one of three body types, or somatotypes: ectomorph, mesomorph, and
endomorph. Determining yours will allow you to understand how efficiently your body processes
carbohydrates, a key component to losing body fat. In addition, this will allow you to determine the
optimum way to structure your diet in terms of protein, carbohydrate, and fat; meal frequency; meal
spacing; and cardio training. Find your body type below.

MAN IN THE MIRROR: WHICH SOMATOTYPE ARE YOU
?

Ectomorph
 An ectomorphic somatotype is naturally thin with skinny limbs with stringy muscles. Think of a
person whose body type resembles that of an endurance athlete. These are the people whose body is
thyroid dominant—meaning they have a fast metabolism and a higher carbohydrate tolerance.
Growing up I found myself in this category but knew nothing about it. For me it would have been
easier to eat more carbohydrates, but instead I found myself consuming all things protein.
Characteristics:

 •Small frame and bone structure
•Thin
•Long and stringy muscles
•Flat chest
•Thin shoulders with little width
•Difficult to gain weight
•Fast metabolism
Usually ectomorphs find it very difficult to gain weight because of their fast metabolisms. Ectomorphs
can usually lose body fat easily with small changes to diet though, making it extra difficult to hold on
to valuable lean muscle mass.
Mesomorph

The mesomorphic body is naturally muscular. The people with an athletic frame find it easier to build
muscle because they tend to be testosterone and growth-hormone dominant—meaning they tend to
hold on to lean muscle although they gain fat more easily than ectomorphs.

Characteristics:
•Naturally muscular
•Athletic
•Strong
•Well-defined muscles
•Rectangular-shaped physique
•Easy to gain muscle
•Easier to gain body fat than ectomorphs

The mesomorph body type is a great platform for a bodybuilder or physique competitor. Mesomorphs
naturally have larger muscle that can easily be built upon.

Endomorph
 A endomorphic somatotype is naturally broad and thick. The main characteristics are being insulin
dominant, having a slow metabolic rate, and low carbohydrate tolerance. Their body structure is one
of a wider waist and larger bone structure. They are heavily muscled yet carry extra body fat around
the midsection.

Characteristics:
•Soft round body
•Shorter “stocky” build
•Round physique
•Thick arms and legs
•Difficult to lose body fat •Slow metabolism
Because of the endomorph’s low carbohydrate tolerance and insulin-dominant characteristics, they
often find it very difficult to lose body fat, especially in the central region (abdominal and lower
back).

The Body Type Hybrid
Have you figured out your basic body type? Good. Now, keep this in mind: Your body type may
change as you get further along in the dieting process. There will be periods of time when you may
feel like you could classify your body type as something different. A person’s lifestyle can alter what
may have been their natural body type and create a hybrid body type.
That’s what happened to me. I grew up as a true ectomorph, but through strength training I
increased my muscle mass, so my body resembles more of an ecto-mesomorph today. This hybrid
body type presents some challenges and opportunities when it comes to my diet.
During the early stages of my contest preparation, I consume much lower levels of carbohydrates
than when I’m further along in the dieting process. I do this to speed my way to becoming lean
because I’m closer to the true mesomorph body type at that point. I’ll eat closer to the way I do during
“off-season” from competition prep. I consume fewer but larger meals spaced further apart. Later on,
when I’m in the heat of competition training, my body’s true genetic makeup peaks, and I find myself
transformed into more of an ecto-mesomorph (athletic and muscular, yet still on the thin side). As
such, I’ll alter my diet toward smaller, more frequent meals, and more carbohydrates—nearly double
the carbs I was originally eating.
You may be like me. Or you may find that midway through your contest preparation your body has
shifted into endo-mesomorph mode (someone who is heavily muscled and carries extra body fat
around the midsection).
This commingling of body types is a natural course of your journey. Where I became a hybrid of an
ectomorph and mesomorph through my eating and exercise habits, someone can also be a natural
ectomorph who due to years of inactivity and poor food choices might have developed poor insulin
sensitivity and carbohydrate tolerance resulting in a mixture of an ectomorph and a mesomorph.

Rule 2. Know Yourself
Two endomorphs can have significantly different fat cells. This makes a competition between two
bodybuilders of the same weight all that more interesting because both of these athletes have most
likely taken entirely different diet and cardio exercise paths to prepare for their competition.
Although knowing your body type is important, so is understanding how your body metabolizes
food. You can gain that understanding by looking at your past history of weight loss and weight gain.
Just because your body is shaped more like an endomorph, doesn’t mean you should eat like an
 endomorph. Get to know how your body responds to various stages

Rule 3. Manage Your Carbs

Probably the most effective law of getting lean is controlling your carbohydrate intake. Do it right,
and you will lose body fat faster, spare your hard-earned muscle, and control your energy levels—the
hat trick of bodybuilding prep. In order to do this, it helps to understand how your body processes
carbohydrates. While limiting calories is the first step toward losing body fat, it only will come with
a decrease in carbohydrates.
Through the digestion process, carbohydrates are converted into glucose. How long this takes
depends on the complexity of the carbohydrates consumed. High-glycemic carbs (simple carbs) are
metabolized quickly; low-glycemic carbs (complex carbs) are metabolized slowly. When you eat too
many of either type of carbohydrate or even a small bit of high-glycemic carbs, your blood sugar rises
rapidly. This leads to insulin being released, so that the level of insulin in the body spikes above
normal levels. Excess insulin causes glucose that isn’t used by your body for energy to be stored as
body fat. If you dramatically reduce your carbohydrate intake, your blood sugar levels will drop
considerably, causing fatigue, hunger, cravings, low energy, and a crashing feeling. Since your body
is retrieving or storing energy meal by meal, carbohydrate management is critically important for the
bodybuilder.

In this program, I’ll show you how to plan your meals to properly manage your carbohydrate intake
throughout the dieting process and to increase your body’s metabolic rate.

Rule 4. Give Yourself Enough Time
The perfect diet doesn’t exist. What works for one person may not work for another. As a
bodybuilder you will be constantly tweaking your diet from week to week to get lean and stage ready;
you will be a work in progress. To be successful, the best thing you can do is start earlier, rather than
later. Many bodybuilders rush to get their bodies ready for “game day,” failing to give themselves
enough time, specifically enough weeks, to be prepared and lean enough early on. By planning ahead
to allow adequate time to lose weight, you will be dieting safely and that will lead to having your
best physique ready on competition day.
As a general guide, a safe amount of time for any bodybuilder is 16 to 24 weeks. Your body type
will determine your optimum time frame, but remember, the more time you have the better, because
sufficient time allows room for error and for setbacks. Here are the optimal time frames for each
body type:
Ectomorph: 10–16 weeks
Mesomorph: 16–22 weeks
Endomorph: 22–28 weeks

Most bodybuilders associate dieting with minimal carbohydrates, tons of cardio, and low energy.
These elements may indeed come into play. The key here is to give yourself more than enough time to
transform your body in the early stages. As your body approaches the final weeks of the dieting
process—if you prepared early enough—you will be able to gradually increase carbohydrate intake,
allowing your metabolic rate to increase. As any avid iron pumper will tell you, more food means
more strength and energy during training, which is crucial right before competition.

How Much Fat Should You Expect to Lose?
Most men should count on losing 1 to 1.5 pounds of body weight per week during the dieting
process. A longer dieting program provides you with the opportunity to increase calories later in the
contest preparation, leading to more muscle fullness and increased body-fat loss.
I learned this trick as an amateur bodybuilder by reading old issues of Natural Bodybuilding and
Fitness magazine and comparing my physique to pictures of WNBF pros. I noticed that those pros
would give themselves several more weeks of preparation time than the 12 weeks that most
bodybuilders (including me at the time) allotted for dieting.
If you are currently 15 to 20 pounds away from your anticipated competition weight, you may want
to start to clean up your diet before giving yourself a certain number of allocated weeks of contest
preparation. The goal for many competitive professional natural bodybuilders is to stay within 10 to
15 pounds of their contest weight in the off-season. For those of you sitting outside that range, a
bodybuilding competition is not out of the question, you just need to give yourself more time to be
ready. I’d love to tell you that you can consistently lose 2 to 3 pounds a week during the dieting
process, but you won’t. Make time your friend in the bodybuilding process

.Rule 5. Track Calories to Lower Body-Fat Percentage

A bodybuilder’s end goal is to take body-fat percentage to the lowest possible level, while
maintaining muscle mass. Tracking your overall calorie intake and your consumption of the proper
amounts of macronutrients is a critical step toward reducing your body fat.
Before you can monitor your food intake, you need determine your caloric baseline, that is, the
approximate amount of energy (calories) you require to maintain your current weight, assuming you
do no exercise. To find that number you must know your current body-fat percentage (BFP) and lean
body mass (LBM). Your BFP is a good measure of your fitness, and it’s determined by dividing your
total body weight by the total weight of the fat on your frame. Lean body mass (or weight) is the
weight of your bones, muscles, and organs—everything that isn’t fat. There are various ways to figureout these values.Body-fat percentage is difficult to determine because it requires some technology. Underwater
weighing, in which the volume of water displaced by your body is subtracted from the weight of the
displaced water, is one of the most accurate. A newer method is a DEXA (dual-energy X-ray
absorptiometry) scan, which measures body composition and bone-mineral density. Both are
expensive procedures. More affordable and accessible are the body-fat measurements offered at
many gyms using body-fat scales, or calipers, that measure the folds of fat at several points on your
body. These are not highly accurate but can give you a usable ballpark figure. If you don’t have
calipers and you’re itching to know your body-fat percentage right now, here’s a simple, low-tech
(albeit not very accurate) test:
you need to consume per day to maintain your current weight if you do no exercise. You will use your
caloric baseline to help figure out how many calories to trim from your diet, taking into consideration
your activity level, to lose weight.

DETERMINING CALORIC BASELINE BY YOUR LEAN BODY MASS

Current Body Fat Daily Calorie Intake
6–12 percent 17 calories per pound of LBM
12.1–15 percent 16 calories per pound of LBM
15.1–19 percent 15 calories per pound of LBM
19.1–22 percent 14 calories per pound of LBM
22.1 percent or above 13 calories per pound of LBM

As the chart above shows, a man with a body fat percentage of 15 would determine his caloric
baseline by multiplying 16 calories per pound of lean body mass.
A 180-pound man with 15 percent body fat, as we calculated earlier, has a LBM of 153 pounds. So
he would multiply 16 calories by 153 to get a daily caloric baseline of 2,448 calories.
Don’t be confused: The figure 2,448 is not the man’s daily calorie consumption if he has a desire to
either gain or lose weight. Instead it is the base number of calories required to maintain that 180-
pound weight. If the man wishes to drop 1 pound of body weight per week, this individual would
have to create a daily caloric deficit of 500 calories either through diet, calorie burn through
exercise, or some combination of both. Why 500? Because 500 calories x 7 days = 3,500 calories, or
1 pound of body weight. To lose more than 1 pound per week, he will need to create a bigger daily
calorie deficit.

Determining Daily Caloric Intake for Your Diet

Remember, a caloric baseline of 2,700 calories is not the number of calories that this mesomorph
will eat daily if he wants to lose weight. To lose weight, he will have to create a calorie deficit
below his caloric baseline. The easiest way to create a calorie deficit is through a combination of
calorie restriction and calorie burning via cardio exercise.
For a dieting bodybuilder the ultimate goal is to lose 1.5 pounds per week. As a general rule, you
can expect 80 percent of that weight to come from calorie restriction and 20 percent from exercise—
1.2 pounds from dieting; 0.3 pound from cardiovascular workout. (A typical cardio session will burn
about 350 calories.) Since cardio is very catabolic, you want to lose most of your weight from dieting
to spare the expense of your muscle.
Caloric Intake Equation:
Caloric baseline total – 600 = caloric intake
In order to lose the 1.2 pounds of body fat per week (our 80 percent goal), we would create a caloric
deficit of 600 calories. Using our calorie baseline, we would get 2,700 – 600 = 2,100 calories as a
starting point for our daily calorie goal. This number would be monitored and adjusted as necessary
during the dieting phases. The overall goal during the diet is to increase the quantity of food as the
bodybuilder becomes further entrenched in the contest preparation process, but this is where that 180-
pound mesomorph needs to start in order to reduce his body-fat percentage.
This may sound like a lot to calculate and to monitor, but it’s really not. Once you begin, it will
become second nature. Also, remember that you will be tweaking your calorie intake according to
how your body feels, looks in the mirror, how your weight moves, and how your energy levels are
affected. Your body will change, some weeks in small amounts, and significantly over time; it’s your
job as bodybuilder to evaluate this every step of the way. Your progress will hinge on your ability to
be consistent and honest through the entire process. The next chapter will help you relearn how to eat.
It will show you how to build your daily calorie goal using the macronutrients protein, fat, and
carbohydrates according to your body type.

Read More