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The role of nutrition in fat loss is to create an overall caloric deficit. What this means
is that you should be burning more calories than you are taking in so that your body
has no choice, but to burn fat. However, this program will provide enough protein for
muscle protein synthesis and effective recovery to occur despite the caloric deficit.
The end result will be maximal muscle with minimal body fat so that you are ready to
showcase your own physique for competition, photo shoot, a special event, or simply
to build confidence.
In this e-book, I will provide you with the dieting protocols and principals that I use
myself, in obtaining my own classic physique.
POST-COMPETITION/DIET:
PROTEIN after depleting water and electrolytes will help your metabolism to get the
fire burning again. Initiating muscle protein synthesis will kick-start your muscles to
begin growing as soon as possible.
The goal here is to maximize lean mass gain, minimize fat gain, and take advantage
of the hormonal rebound associated with a lengthy diet or bodybuilding competition.
That means that you have to be eating enough to grow lean mass while maintaining
and encouraging a high metabolic rate.
Contest prep or dieting is not easy. It’s very taxing on the body, often leaving you in
a constant catabolic state, where you lose some degree of muscle or struggle to
maintain it. However, after dieting, your body is primed for major growth and we
need to take use this to our own personal progression. When you diet, especially to
extreme levels, testosterone levels will decrease. However, when you start increasing
your food intake, your testosterone will rebound rather quickly, resulting in
substantial muscle mass.
For nutrition, I understand all of you are very
different bodyweights and require different calories
and cardio amounts to achieve your current
physiques. For example, one of you may require
an extremely low carb diet to cut up, but another
one of you may need a moderately low carb diet.
Therefore, I’m not going to lay out specific macro
recommendations, but what I will do is give macro
and calorie recommendations based on your final
dieting calories, this way, this program can be
tailored to each of you to get the most benefit out
of your post-show period.
Put simply, throughout the 12 weeks, you will lift heavy weights on compound
movements and perform minimal cardio while carbohydrates and fats will gradually
increase.
Day 1 is critical to starting off the post-show rebound period on the right foot. You
might think I’m crazy, but it literally begins immediately after you’ve stepped off the
stage after finals.
IMMEDIATE STEPS:
1. Rehydrate with 2 liters of a high electrolyte concentration drink like Gatorade or
Pedialyte followed by another 2-4 liters of water over the next 24 hours.
2. Our fist solid foods should be simple carbohydrates that you know works well
with your body such as white rice, cream of rice, fruit, or even my favorite
simple carbohydrate, cereal. Personally, my body digests cereal very well and
simply put, I like it.
3. 1-2 hours following steps 1 and 2, you should consume a higher protein meal
that you enjoy, such as a sushi, burger and fries, steak and potatoes, or your
favorite sandwich. Me personally, I’m all about IHOP. I don’t know what it is
about IHOP, but nothing fills me out more than a Colorado or Chicken Fajita
Omelette and one of their specialty stacks of pancakes – red velvet all the way!
Again, I’m not saying you can’t enjoy a post-show celebratory cheat meal or even do
another one the next morning, but you don’t want to take it too far. Keep it controlled
like I have it laid out above and start your progression season immediately. Trust me,
it’ll all pay off in the end, both physically and most important mentally. Plus, it’ll be
that much easier to diet your next time around with a metabolism that is roaring to go
and without all that unwanted fat.
By adhering to these steps, your muscles will be flushed with electrolytes, fluid and
energy. This will immediately initiate the growth phase and your body will be primed
to increase lean mass.
After an intense diet and depletion, your body is in recovery mode. You’re feeling
tired and weak – I get it. Your strength definitely isn’t going to be at an all time best
– I know mine isn’t. However, I can’t stress enough how important your training is
immediately following an intense diet coupled with the additional food you are fueling
your body with.
Taking a break from the gym to be “normal” for a little might sound appealing and it
is, but I firmly believe in picking up right where you left off. Once the wheels are
going and the fire is lit, why back off. I don’t know about you, but I’m more
motivated than ever after a show because I want to beat my previous package.
When you diet down, you can truly see what’s underneath it all. Personally, I like to
analyze my physique and determine what body parts are lagging and what I need to
bring up. For example, my arms and back are my weak points, so I put greater
emphasis on these muscles from day one. Everyone is different, so you’ll have to
access yourself here or get the opinions of others.
Our main goal for our progression season is hypertrophy, so we’ll want to incorporate
high intensity, compound movements to build that dense muscle we all desire –
incline bench press (chest), smith machine shoulder press (shoulders), barbell rows
and deadlifts/rack pulls (back), and squats (legs). I know these exercises look all too
familiar, but why fix something if it isn’t broken. These are the true mass builders.
I’ve built my foundation and have continued to build the physique I have today with
these as my staples so I know you can too.
The training split will be as follows for the 12-week program: 3 days on, 1 day off,
2 days on, 1 day off, repeat.
As you progress throughout the weeks, you’ll increase the weight on your compound
exercises and decrease the rep count. This doesn’t mean you sacrifice your form, but
instead focus more on the contraction at the heavier weight.
Tip: If you’re looking for longevity in bodybuilding, you’ll want to train smarter. As
you will see below, I typically start off each workout with a priming exercise to get
the blood flowing and my mind-muscle connection going before moving onto my
compound exercises. These get my tendons warmed and my joints loose to prepare
myself for the heavier poundage.
NUTRITION:
• 2.6g protein/kg of bodyweight
• +50g carbs from final prep diet
• +10g fat from final prep diet
• 30g fiber
• 1 +L/20kg bodyweight water intake
CARDIO:
• 4x per week, 30 min fasted at 120-140 bpm heart rate
• 2x per week, 20 min fasted high intensity interval cardio (HIIT)
o 1 min, work, 1 min rest
TRAINING:
CARDIO:
• 4x per week, 30 min fasted at 120-140 bpm heart rate
• 2x per week, 20 min fasted high intensity interval cardio (HIIT)
o 1 min, work, 1 min rest
TRAINING:
CARDIO:
• 3x per week, 30 min fasted at 120-140 bpm heart rate
• 2x per week, 20 min fasted high intensity interval cardio (HIIT)
o 1 min, work, 1 min rest
TRAINING:
CARDIO:
• 2x per week, 30 min fasted at 120-140 bpm heart rate
• 2x per week, 20 min fasted high intensity interval cardio (HIIT)
o 1 min, work, 1 min rest
TRAINING:
CARDIO:
• 2x per week, 20 min fasted at 120-140 bpm heart rate
• 2x per week, 20 min fasted high intensity interval cardio (HIIT)
o 1 min, work, 1 min rest
TRAINING:
CARDIO:
• 2x per week, 20 min fasted at 120-140 bpm heart rate
• 2x per week, 20 min fasted high intensity interval cardio (HIIT)
o 1 min, work, 1 min rest
TRAINING:
THE PLAN:
• 260g protein, 300g carbs, 60g fat and 30g fiber
• 30 min fasted cardio
• 20 min HIIT cardio
• 5L water minimum
THE TIMELINE:
• 7:00AM Wake up, write down fasted weight, drink 1L room temperature water
• 7:15 - 7:45AM Level 6 stepmill fasted cardio
• 8:00AM Meal 1: 6 whole eggs, 200g oats, 1 medium banana, 100g grapes with
1L water
• 11:00AM Meal 2: 200g chicken, 200g jasmine rice, 100g broccoli, 50g avocado
with 1L Water
• 2:00PM Meal 3: 200g chicken, 200g jasmine rice, 100g broccoli, 50g avocado
with 1L Water
• 5:00PM Workout:
Chest/Triceps
Cable Fly 2 x 20
Incline Bench Press 3 x 8
Dumbbell Bench Press 3 x 8
Incline Dumbbell Fly 4 x 12
Incline Skull Crusher 4 x 12
Dips 3 x Failure
• 6:30PM Meal 4: 200g chicken, 200g jasmine rice, 100g broccoli, 50g avocado
with 1L Water
• 9:00PM Meal 5: 400g non-fat greek yogurt, 400g strawberries with 1L water
• 11:00PM Sleep