I am late getting this out. For those expecting to see it days ago SORRY!
In the world of body building and fitness training there are two basic phases of training – Grow and Shred. When building muscle you have to FEED it! Often, that results in adding a few extra pounds of fat or softening up. About 12 weeks out from a show you begin to diet down or shred. This is when you restrict caloric intake and really focus on showing all those muscles and cuts.
For myself and many others, keeping muscle growth and very low body fat balanced can be easily achieved. This leaves us not needing to go through such extreme “diet down” phases. But after the past year I have had, I have decided to spend the next week on a pretty serious “diet down” phase. I encourage you to try breaking your weight loss down into manageable bites like this. Try it for just one week, 4 days, what ever feels comfortable. Each sport offers training techniques that can… will benefit anyone. This is not meant to be a regular pattern, but a tool used short term.
For all you body builders out there ready to start adding details and criticise, save it. This is meant to be directed toward regular people who are looking for help losing those extra pounds.
Here is a sample of my daily meal plan:
Breakfast: 3 egg whites or 2 eggs, ¼ cup of oatmeal, and 1 tablespoon of all natural peanut butter/almond butter
AM Snack: ¼ cup of oatmeal with a scoop of protein mixed with water (a banana if I have been working heavy or am still really hungry)
5gm of L-Glutamine
Lunch: 1 cup of veggies, 4 oz of lean protein, and ¾ cup of brown rice or quinoa
1 500mg of vitamin C and 1 serving of EFA’s (Omega Fatty Acids)
PM Snack: 4 oz of lean protein and a 5 oz baked sweet potato with the skin
5 gm of L-Glutamine
Dinner: 4 oz of lean protein, ½ cup of kidney beans, medium salad, 2-4 tablespoons of vinegar and olive or flax oil
1 vitamin C and 1 serving of EFA’s
Evening Snack: 1 scoop of protein and 1 cup of strawberries or other berries.
Some of my thoughts-
- You can adjust this to suit you. Substitute those things that you really can’t stand, just be sure you are substituting each for something that offers the same. If you hate oatmeal be sure to trade it for something that will add grain.
- Mix it up a bit so you don’t get bored. Add the protein to the quinoa one day and diced veggies the next.
- Flavor with herbs and vinegar.
- Sometimes with a diet as strict as this you need the added vitamins, ect. Hence the vitamin C and EFA’s. By say, using fish as your protein you can eliminate this. And if you are not training quite as heavy as I will be you probably won’t need the L- Glutamine for protein synthesis and recovery.
- Do not have your evening snack within an hour of your bedtime.
- Schedule your meal times around your day. If you eat lunch at 12 everyday, eat at 6-9-12-3-6-9. Or eliminate the final snack altogether.
- Drop portion sizes if you feel full.
- Prepare!! You have to be ready for something like this. As you can see I have nearly the whole week ready on Sunday.
- Don’t forget to exercise! Even with a very physical job you need consistent movement. If your job was active enough would you really be in need of losing those extra pounds? Unless perhaps you gorge yourself daily on junk food and drink gallons of soda (Man I hate the stuff!), you probably are NOT getting enough physical activity and diet alone will not offer everything needed to get the job done.
This really is just to give you an idea of what a serious diet down phase might look like and what portion sizes consist of. I absolutely HATE the word “diet”. Typically it refers to the kind of restrictions that end up causing someone to fail and purge. I firmly believe in building a solid foundation. A way of life. Healthy habits that last a lifetime. But, if you are wanting to create that last-minute shred this just might work for you. Bathing suit season IS just about 5 weeks away! Take from it what works for you or call me for a private consultation.
Read Full Post »