I
have been very blessed because of bodybuilding. I have toured
the world & meet some wonderful people along the way. In all
my seminars & in talking to people in the sport, there seem
to be two main questions that are always being asked of me:what
is the best way to eat to lose fat & build muscle and what
are the best supplements to take along with the most beneficial
way to take them to get the maximum benefits. I have done a lot
of experimenting during my own bodybuilding career as well as
the people I work and have worked with through my personal consulting
company www.FitNetUSA.com.
What follows is the best method of dieting I have found in building
muscle & losing fat. I know how hard it is to get rid of that
excess fat. I have trained every type of individual through my
own personal training company. The main problem that seems to
be associated with dieting is that you also become tired, lethargic
and lose muscle when you diet down. I must have tried every method
possible. I now have a method that I use to get into shape quickly.
Since I like you so MUCH, I am going to let you in on a few of
my little secrets:
- I
will eat at least 7 meals per day, what I do is, every meal
will have at least 60 g of protein in it. So we have 7 meals
all consisting of protein, PROTEIN is very important, this
is what helps to build and repair the muscle, so never miss
out on the protein. As we know now know, we have 7 meals,
what I then do is, on day one, I will have three carbohydrates
meals throughout the day with 3 of the protein meals. I am
a big believer in eating my carbohydrate meals prior to training
and afterwards to benefit from the carbohydrates helping fill
out my depleted muscle. Then on the following day, I will
have 4 carbohydrate meals, then on the third day I will have
a total of 5 carbohydrates meals. When you diet this way you
are able to continue to burn fat as your metabolism is always
working at a much higher level. Also you do not suffer the
problem that most people do when they diet and that is their
metabolism slows down and they start burning valuable muscle
instead of the fat.
- I
also include some Cardio, it all depends on you as to how
much cardio you can do a day. The best time is immediately
after you get out of bed, I have found personally and with
all my clients that doing cardio on an empty stomach seems
to increase the rate at which your body burns fat. I do however
have 3 scoops of Kaizen protein, which contains close to 100%
protein. I will also have 10g of glutamine, as this is a product
that I truly believe in; it really helps the prevention of
muscle loss. The reason for the protein and the glutamine
is that these two products ensure that the muscles are being
fed while you are burning the excess fat. You can of course
have some type of protein like chicken, steak etc, though
eating these things first thing in the morning is not the
easiest thing in the world to do.
- Supplements...
there are a million supplements that claim to burn bodyfat,
and many of them do, but they also cause you to become agitated.
One minute you are all energetic and the next you are on a
real low... don’t worry, this happens to us all at some stage.
I am actually using a new product that has been developed
for me to use as I prepare for the worlds, I have only just
started the new product and so far it is the best thing I
have used as I have a constant energy flow. I will keep you
up to date on how it is going.
We have some great fat burners for sale, now we have several
available some are stronger than others so check them out
and see which one suite your needs. They are all good fat
burners that have been tested and passed with very good results.
Weight
Loss Supplements
- The
best way to take fat burners is... first thing in the morning
on an empty stomach, then late afternoon. I also strongly
suggest that you do the 2 days on & 1 day off system so
your body does not get used to the fat burners. The reason
that the fat burners help with the process of losing weight
is that they basically increase your metabolism and use fat
as an energy source.
To summarize...
Have 4 -7 meals daily. Protein should be
included with each meal. Men should be getting approx. 60 g a
meal and the ladies should be looking to get approx. 30 g a meal.
Then, we simply rotate the carbohydrates days from 3 meals 4 meals
5 meals. If you follow this eating pattern I know without a doubt
you will see improvements. Now the thing about dieting that seems
to be the big down fall, is that people expect to see results
straight away, well this is not going to happen, the reason being
what ever you do now will basically show results in two weeks,
so make a commitment to follow this program for at least 2 weeks
and you will see results.
How many carbohydrates?
I look to get approx. 50 g of carbohydrates
per meal. For me this seems to do the trick. I would suggest starting
a little higher, say about 60 - 70 g a meal, then slowly bring
that amount down as your body adjusts to performing on that amount
of carbohydrates. For women I would suggest 40-50 grams of carbs
per meal.
Below
you can see a typical day's eating for me. I am 11 weeks out from
the World championships, though this is a very typical eating
plan for me.
Meal 1
3 scoops of Kaizen protein with 10-g glutamine
mixed with water juice of low fat milk
I then do 1 hour of cardio, it will be either walking or the stationary
bike for
45 mins to 1 hour
Meal 2
3 scoops of Kaizen protein powder
Meal 3
2 whole chicken breasts with 2 blue berry
banana pancakes with a cup of corn and beans
Training generally lasts 2 hours, including travel
Meal 4 same as meal 3
3 scoops of Kaizen protein
Meal 5
2 large steaks with 2 blue berry banana
pancakes with a cup of corn and beans
Training 2 hrs
Meal 6 same as meal 3
Cardio 1 hour bike or walk
Meal 7
3 scoops of Kaizen protein powder
So what are you waiting for? The only thing
you have to lose is your BODY fat!
Here
are a few more important points that you need to know:
-
As we know cardio on an empty stomach
is the best method.
-
Some people prefer to their cardio at the same tine as there
workouts, this is fine as long as you do your cardio after
your workout as you will burn a lot more fat this way.
-
Drink plenty of water as this keeps your water levels high
within the muscles. And flushes out all the toxins.
-
Use a fat burner where possible, as they really will help
rid you of excess fat. As well as provide you with additional
energy.
Well there you have it, this is the type of system that I
use and is also used by many others, from competitive bodybuilders
to the general health enthusiast. Let me know how you go!
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