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BODY FAT: HARD FACTS ABOUT SOFT TISSUE

 

by M. Doug McGuff, MD

 


Fat is an amazing tissue. It has ensured survival of our species through two ice ages and never ending drought and famine. A mere pound of fat stores an astounding 3,500 Calories for delayed use at any time in the future. As dormant tissue, there is almost no metabolic cost for keeping it on the body. As a member of the human species we all owe our existence to fat. Even more amazing than fat's capabilities are the number of misconceptions surrounding this specialized body tissue.

Probably the biggest misconception regarding fat is the idea that it is unhealthy. Actually, fat is probably the main reason we are even here in the first place. Throughout human history, the ready availability of food was the exception rather than the rule. Our ability to eat when food was available and to store excess caloric energy for future use allowed us to survive when food was not available. Fat storage is the sign of good health, it signals that metabolic resources are abundant and the organism is healthy. An extreme overabundance of bodyfat places stresses on the body and can be unhealthy. However, the degree of leanness (or lack of bodyfat) that is currently in vogue is probably just as unhealthy for up to 80% of the population. Unhealthy levels of bodyfat have been increasing every decade. It seems that an adaptation that has allowed us to survive through history is now killing us in modern times.

Ask almost anyone why modern man is becoming more obese and you will get a similar answer from just about everyone. Most people believe that the labor-saving technologies of modern life have made us more sedentary, and we are much less physically active than our predecessors. Since physical activity burns calories, and we are less physically active than we once were, we are unable to burn off the calories like we used to. This argument seems logical, but the argument is incorrect for 2 basic reasons. First, physical activity burns much less calories than we have been lead to believe (we will discuss this in detail later in this chapter). Suffice to say that to survive we must be able to use our energy efficiently lest we starve to death in the process of hunting and gathering food. Secondly, our ancestors were not as physically active as we think they were. The work of anthropologists who observe primitive peoples in various regions of the globe show that a primitive hunter/gatherer lifestyle is much less physically active than that of modern man. In Australia, aborigines alternate between the modern world and traditional aboriginal life. While in their more primitive mode, these aborigines are noted to be much less active. So, despite popular opinions to the contrary, it does not appear that increased activity is the solution to modern obesity.

The real problem with modern obesity is food abundance. If I were to give you a jumbo industrial role of toilet paper and allowed you to hold it while I unraveled it, we wound end up with a very long strand of toilet paper. If I tore of the last square of toilet paper and gave you the entire rest of the strand, we could use your long strand of toilet paper to represent the length of human history where starvation was a real day to day threat. The single square in my hand would represent the length of human history where starvation was not much of a threat. Not since the end of the Great Depression and World War II has starvation not been a real possibility. We have about 150,000 generations where efficient fat storage was essential for survival, and 3-4 generations where efficient fat storage can lead to obesity. The problem is not that we are inactive, the problem is that calories are so readily available to be consumed. An hour of jogging will burn only about 150 calories above your basal metabolic rate, but it only takes about 30 seconds to eat 150 calories of cookies. We judge the value of our meals on the size of the portions we are given. When we go out to eat, we want to leave full. Studies show that there are about 1,000 Calories between being satisfied and feeling full. Even more frightening is that there are between 2,000 and 3,000 calories between feeling full and feeling stuffed. If you go out to an all-you-can-eat food bar and leave feeling stuffed, you may have consumed as many as 4,000 unneeded calories. When this happens we typically go out for a jog the next day to "burn off those calories". But to burn off that many calories would require you to jog continously for 27 hours. The problem is not that we don't burn enough calories, it's that we put too many calories down our neck.


Leptin: the genetics of fat storage

As anyone with a bodyfat problem knows, there seems to be a strong setpoint for how much body fat a particular individual has. This setpoint is controlled by a gene called the ob gene that produces a protein called Leptin. Leptin is a strong suppressor of appetitie and food intake. As your bodyfat rises, more leptin is produced and your appetite declines so that your bodyfat stabilizes. If your body fat falls, your leptin production declines and your appetite is disinhibited. It seems that we inherit a bodyfat setpoint that is most effecient for our environment and the environment of our ancestors.

Why exercise doesn't burn many calories
Go to the health club and climb on a stair stepper or treadmill. Program the machine by plugging in your weight, select your speed or program and begin your workout. As you plod along on the apparatus you are driven along by the ever-increasing number on the screen that indicates the number of calories that you have burned. Eventually you go long enough to burn 300 calories and you are left with a feeling of accomplishment. Now, as you wipe the sweat from your brow and catch your breath, let me ask you a question. Why did the machine ask you to program in your weight? If you answered to calculate how many calories you burn you are right. What you most likely failed to consider is the main reason it needs your weight is to calculate your basal metabolic rate. The average male will maintain his weight on about 3200 calories a day. That is about 140 calories an hour at rest. So the 300 calories burned are not calories burned above your basal metabolic rate, they are calories burned including your basal metabolic rate. So for your time on the treadmill, you burned about 160 calories above your baseline. If you eat just 3 cookies, you have completely undone about an hour's worth of work. Think about it...if we were so metabolically inefficient as to burn 300 calories at the rate the exercise equipment says you do, would we ever have survived as a species. The calories burned hunting and gathering would have caused us to die of starvation before we could ever have found anything to eat. At that rate of calorie burn, we would barely have enough metabolic economy to survive a trip to the grocery store. Most people have accepted blindly the information displayed on exercise equipment and as such have turned exercise into a form of guilt absolution. Have dessert (600 calories of pie) and feel guilty? Just go to the health club and work on the stepper until 600 calories tick by on the screen. Other than the fact that this simply seems pathetic, it also just doesn't work.

Let us assume that you have the determination and time to do such a workout 7 days a week. If we take the 300 calories burned and subtract out your basal metabolic rate of 140 calories, we are left with 160 calories burned. There are 3,500 calories in a pound of fat. If your appetite is not spurned by the exercise (as it commonly is) and you keep a stable calorie intake, it would take you 21.875 days to burn off a pound of fat with the extra activity. This is assuming that no other variables are present. Unfortunately there is a big variable that almost no-one accounts for...muscle loss. In order to exercise long enough to reach the 300 calorie mark on the stepper or treadmill, you have to perform low intensity steady state activity. Steady state activity does not place much demand on the muscles, that is why it can be carried out for so long. Rather than demanding use of a large percentage of your muscle fibers, you are actually using a small percentage of your weakest, slow-twitch fibers over and over. When you perform this type of exercise your body can adapt by actually losing muscle. Since you use such a small percentage of your muscle mass to do the work, additional muscle is perceived as dead weight, useless and burdensome. If a person persisted in 7 day a week steady state training they could easily lose about 5 pounds of muscle tissue. Muscle tissue is the most metabolically expensive tissue we have; it takes between 50 and 100 calories a day just to keep a pound of muscle alive.

 

Let's assume the lower number of 50 calories a day. If you lose 5 pounds of muscle over time as you perform your calorie burning exercise that will result in a loss of 250 calories per day that would be used to keep that muscle alive. The 160 calories you burned would probably now be more like 100 burned because with practice, your running or climbing economy improves and requires less effort (most of the perceived conditioning in steady state activity is actually the exercise getting easier not because of improved cardiovascular condition, but because of improved economy of motion. This is why if you take a runner and have him perform another steady state activity such as cycling he will be gasping for air. Indeed, runners who train on treadmills in the Winter notice a large decrease in perceived condition when they hit the road in the Spring). So now if we do the math we will find that you burned about 100 calories above your baseline per day, but we must subtract out 250 calories due to muscle loss. For all your effort you are now 150 calories in the wrong direction. Furthermore, the stress hormones that result from such overtraining also stimulate fat storage. Anyone who has attempted such a program of weight loss can confirm...you will end up feeling washed out, moody, and (worst of all) fatter. The truth is this: you cannot use physical activity to negate excess caloric intake.

Muscle: the real key to burning calories
Remember when you were a teenager and could eat everything in sight and not get fat? Somewhere in your 30's things changed. Now it seems like just looking at food can make you fat. What happened? 

The main difference for most people is that they have less muscle in adulthood than they had in their late teens and early twenties. As we age there is a natural tendency to lose muscle and we also are less vigorous in our physical activity, which results in further muscle loss. This loss of muscle tissue results in a decreasing metabolic rate. Lose 5 pounds of muscle and your calories burned per 24 hours decreases by about 250 calories. While this may not sound like much, it adds up. If you continue to eat like you did when you were younger, you will gain a pound of fat in about 14 days. Over a 20 week period you will gain 10 pounds.

The key to getting rid of accumulated body fat is to get back your youthful metabolism by getting back your muscle. You have probably heard people say that "muscle has memory". Well, this is one popular saying that is actually true. With a proper exercise stimulus that dormant muscle can be reclaimed. When you get back the muscle that requires 250 calories a day to keep alive, what used to be an insidious weight-gain problem will become an insidious weight-loss technique. As you become stronger you will have a natural tendency to partake of more vigorous activities. This situation will allow you to lose weight with less attention paid to calorie counting and food selection. The more reasonable your diet can be, the greater your chance to stick with it. As you ride this spiral of success, you may be able to eat more like you did as a teenager. Putting just 5 pounds of calorie burning muscle on your body can really turn things around for you.

Proper exercise and discriminant weight loss
SuperSlow inventor Ken Hutchins was the first person to ever explain the idea of discriminant weight loss to me. He told me to picture the human body as a corporation that is run by a board of directors. He told me to assume that a body operating on a calorie deficit is like a corporation running at a budget deficit. Each of the body tissues could represent a different department within that corporation. He then presented two scenarios. In the first scenario there is a budget deficit and no department has any unusual demands. In this scenario layoffs can occur in all departments. So your body lays off some fat, some muscle, some bone and connective tissue, as well as nervous tissue . Your corporation (or body) becomes a smaller version of its former self. In the second scenario, there is a large demand placed on the muscle department. In this scenario, no layoffs can occur in the muscle department. Indeed, more muscle has to be hired on. This results in a larger layoff in the fat department. We cannot produce cutbacks in the bone or connective tissue department because we need their support because muscle is not helpful unless it is attached to strong bone by strong connective tissue. This means more fat has to be let go. We cannot lay off any nervous tissue, because our new muscle is useless unless it is innervated by new nervous tissue. This means more fat has to be let go. Under this scenario, all weight loss is shunted toward fat loss. In this scenario, your corporation (body) takes on a dramatic shape change. You have added a modest amount of shape-improving muscle and jettisoned a large amount of shape-ruining fat.

Don't put that in your mouth
It should now be evident to you that the easiest way to create the calorie deficit you need to lose bodyfat is to simply avoid putting the extra calories in your mouth in the first place. Even a very modest calorie reduction of 150 calories will result in significant fat loss over time. In the long run, the self-discipline required is much easier to produce than the effort of running on a treadmill for an hour every day (which is a losing proposition anyway). A calorie intake deficit of 500 calories a day is still fairly easy to achieve, and if you have added some muscle to your body the shape change you can produce in 6-12 weeks can be amazing. Initially, you may have to be very compulsive about counting calories, but within a few weeks you will probably learn to manage simply by controlling the portion size of the foods you eat.

Superhydration
Ellington Darden, PhD (Author and former Research Director for Nautilus Sports/Medical Industries) came up with this concept. The food calories that you count are actually Kilocalories or Calories. A Calorie is the amount of heat energy required to raise the temperature of a liter of water by one degree celsius. The calories that you count are actually just units of heat-energy.

Dr. Darden developed a program of drinking large volumes of ice-cold water throughout the day. The ice water that goes into your system has to be warmed to body temperature. Thus a liter of water at 1 degree celsius that ultimate leaves your body at 37 degrees celsius and thus requires 36 calories of heat energy. If you manage to consume 5 liters of water per day this results in roughly 180 extra calories burned.

According to Dr. Darden, superhydration helps fat loss in another way. If you are well hydrated most of your body's waste products can be eliminated through the kidneys. When you are underhydrated much of this burden is assumed by the liver. One of the liver's main functions is the processing of stored bodyfat for use as energy. If your liver is occupied processing waste products it is less efficient at mobilizing bodyfat. Superhydration not only burns calories, it allows your liver to be more efficient at mobilizing fat off of your body.

Plenty of Sleep
Dr. Darden also discovered that plenty of sleep was essential to fat loss. In his research he noted that subjects who were sleep deprived did not lose fat as easily as those who were well rested. It seems that calorie restriction is fairly stressful to the body and any further stressors can result in a protective slowing of the metabolism. My own theory is that a calorie restriction sends a biological signal of starvation and decreased sleep sends a signal that the organism is having to stay up to search for food, or it has to be vigilant because its environment is unsafe. These are probably powerful biological signals that cause a protective slowing of the metabolism.

Simple Dietary Guidelines and Recommended Diets
There are literally thousands of diet books out there. Many of these books make extraordinary claims or involve complex regimines that cannot be carried out long term. By far the best diet books written are those by Ellington Darden, PhD. His books are no-nonsense and have precise regimines that are easy to follow. Most importantly, his diets easily adapt into lifelong eating habits that will keep you lean. Some of Dr. Darden's best books include Soft Steps to a Hard Body, Living Longer Stronger, and A Flat Stomach A.S.A.P. Protein Power by Dr's. Michael and Mary Dan Eades is well written and makes a compelling argument for control of carbohydrate intake. Many of my clients have found that producing a calorie deficit on this program is easier for them than many other diets. The bottom line is that you will need to devise a system of reducing calorie intake that seems to work for you.

My own dietary guidelines for people are actually quite simple. It involves looking at your hand. You have five fingers that represent five meals to eat in a day (3 meals and 2 snacks). The serving size of any food you choose should be either the size of your palm or able to fit in the palm of your hand. Meals can have 4 servings from any categorie of food. Snacks have 2 servings. Your five fingers also represent the 5 liters of water you should drink over the course of the day. If you follow these guidelines you will limit your portion sizes so that you should be able to produce weight loss without excessive attention to detail. If you want a more detailed way of portioning your intake, I also suggest the "Food Mover" sold by Richard Simmons on his informercial (although I do not recommend his aerobics-based exercise program that comes with it).

The Bottom Line
The bottom line for fat loss is as follows: 1) Build some calorie burning muscle through proper exercise. 2) Create a modest calorie deficit through dietary restraint. 3) Superhydration. 4) Get some extra sleep. 5) Avoid overactivity or steady-state activities that are popularly thought to "burn calories". If you have the discipline, these simple steps will prove successful beyond your expectations.


 

 Fat burning,diet,weight loss and sugar


 Shawn Ray Bodybuilding meals

 Meal Plan!

Breakfast:

Protein Source (Such as Egg whites or Whey Protein)

Oatmeal (Or Other Carb Source)

Mid Morning:

Meal Replacement Shake

Lunch:

Chicken Breast (Or Other Protein Source)

Salad/vegetables

Mid Afternoon:

If there is going to be more than 3 hours from lunch until your workout, it would

be good to fit in a small meal of protein source and vegetables or a meal

replacement shake so you don’t go into your workout without any nutrition for

several hours.

Post Workout (Immediately after training):

Whey Protein Drink w/Carbohydrates. Creatine and L-Glutamine are also

excellent to add to your post workout drink to speed muscle recovery and

enhance muscle growth.

Post Workout Meal (within 1 to 3 hours after your workout):

Chicken (Or other Protein Source: Lean Beef, Fish, Turkey)

Potato (Or other Carb Source)

Evening:

Meal Replacement Shake

Or

Protein source w/Vegetables

Darin Steen

Lyzabeth Lopez Beauy Shake

Six Simple Changes for a Healthy Diet

By , About.com Guide

Updated August 18, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

When it comes to eating healthy, losing weight, or maintaining your current weight, you shouldn't try to overhaul your diet all at once. For a healthy diet, it's better to make small changes over time because you're more likely to stick with them. Try these simple, healthy changes.

1. Eat breakfast.

A nutritious breakfast gets you fueled for the day and helps prevent you from binging later in the day. Easy-to-prepare breakfasts that are also good for runners include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, or whole-grain waffles.
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2. Try lower-calorie, lower-fat versions of your favorite foods.

Don't assume that you have to give up favorite comfort foods like macaroni and cheese when you're trying to eat healthier and lose weight. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with skim milk, less butter and light cream cheese. You can even add some fresh spinach and tomatoes to make it even healthier.

Look for recipes that are low-calorie versions of your favorite dishes. Just remember to not increase your portion sizes of the lower-cal, low-fat foods.

3. Watch your portion sizes.

Standard portion sizes may actually be smaller than you think. For example, three ounces of meat is about the size of a deck of cards. One serving size of pasta or rice is about the size of a tennis ball. Try putting smaller amounts of food on your plate or using smaller plates. If you put more food in front of you, you'll eat it because it's there.

4. Eat plenty of whole grains, fruits, and vegetables.

Try brown rice instead of white rice and whole wheat pasta instead of regular pasta. Aim for five servings of fruits and vegetables a day. You don't need huge amounts of fruits and vegetables. A cup of salad counts as one vegetable, so try eating a salad with either lunch or dinner (and choose from the low-calorie, low-fat or fat free dressing options).

5. Keep healthy snacks on hand.

Since runners often get hungry throughout the day, it's important to make healthy snacks available, especially when you're at work. Keeping healthy snacks, such as fruits, veggies, granola, or low-fat popcorn, on hand will prevent you from heading to the vending machine for an unhealthy snack.

6. Start with lean cuts of meat and poultry.

For poultry, the leanest choice is white meat from skinless breast of chicken or turkey. When shopping for beef, look for round, chuck, sirloin or tenderloin. Lean pork choices include tenderloin and loin chops

 

 Great info on fat loss and nutrition

 Fat loss Diet

A Super Fat Burning Diet That Works...

But There Is More To This Super Fat Burning Diet Than Just Eating Clean

A super fat burning diet still needs supplementation to work. A fat burning diet can be tough for some but it's necessary if you want to get extremely lean in a short period of time.

 

 

 

 

There is a super fat burning diet that will be explained in a minute that can accomplish this goal, but first there are specific details that must be reviewed before you start.

There have been many people who have successfully used this information to burn a lot of body fat in a very short period of time. If this information is followed correctly you can notice a dramatic improvement in your body in just a matter of weeks.

Any super fat burning diet by itself will not get you the results you want. Especially if it's to be considered one of the best fat burning diets and a fast fat burning diet.

You can't skip out on exercise – it's an absolute must.

The type of exercise program to be used with the best fat burning diets for the most part consists of basic compound and isolation movements in relatively brief sessions (30 – 45 minutes) challenging major muscle groups and following the resistance training with aerobic sessions.

That's not all that much different than the routines most people should follow while on the best fat burning diets.


 

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There isn't any magic in the actual exercise program, the magic is in the synergy, and the fat burning diet part of the puzzle was the major key to revving fat loss into high gear.

As long as you challenge your muscles against resistance in short high-intensity sessions, and you perform some aerobic movement at a moderate intensity five to six days per week, if you apply the fat burning diet trick you'll learn about in a minute, you may be shocked by how rapidly that thick layer of body fat begins to disappear.

In order to help you refine your own fast fat burning diet program for ultimate leanness, we'll take a look at a sample of the fat burning diet others have used, not as a prescription, but rather as an example of how this fat burning diet trick can be applied.

This fat burning diet trick, not to be mistaken as carbohydrate deprivation, is carbohydrate manipulation. Let's take a look at how it works.

You want to put your body in a state where it's going to accelerate its release of fat so that the fat can be burned as fuel. Part of the challenge we have that keeps stored fat locked in place and slows down the effectiveness of even the best fat burning diets is glycogen.

Glycogen may be your blessing and your curse. It is actually glucose that you ingest in the form of carbohydrates. Some of the glucose gets burned as fuel, but the glucose that isn't burned immediately will get stored as future food fuel reserves.

You have two primary storage tank tanks for glycogen, your muscles and your liver.

Your liver will tend to act as a slow release supply of blood sugar, and the muscles hold glycogen to be released when muscle contraction fuels caloric expenditure.

Because, when you eat a balanced diet, you hold glycogen, the body doesn't need to release fat. It clings to body fat as a fuel reserve in case of emergency.

 

 

If you want to amplify fat release in the short-term, empty the glycogen fuel tank for a day or two with a fat burning diet.

Your body is typically in balance. As glycogen is released, you ingest carbohydrates as components of your meals, and glycogen stores are replenished. If you back way off on carbohydrates for one day, your muscles and liver release glycogen, but the fuel tank begins to empty.

If you go two days without ingesting sufficient carbs to store glycogen, you enter a state of glycogen depletion. Your body begins to increase its production of glucagon, the fat releasing hormone, and fatty acids are released into the blood to be burned as fuel.

The challenge is, in a state of glycogen depletion, the brain is beginning to want for glucose. By the end of the second day of carb manipulation, most people feel a bit spaced out, sometimes experiencing headaches and insomnia.

We didn't say this fat burning diet was going to be a party, it's just an effective way to shed fat.

Remain in that glycogen depleted state for one more day and fat is being released and burned at and significant level on this super fat burning diet.

However, the temptation to stay in that state must be avoided, as if you remain in glycogen depletion, such as the Atkins diet suggests, you run the risk of altering thyroid function and sacrificing muscle tissue which in the long run leads to metabolic slowdown.

After minimizing carb intake on this super fat burning diet for three days, you simply return to supportive eating for the next three days, refueling the muscles and liver and allowing the body to maintain a healthy metabolism.

When you go back to supportive eating after glycogen depletion, the muscles get pumped, and you feel incredible.

If we numbered a week days one through seven, on days one to three you to limit carb intake, on days four to six you eat a supportive balance of protein, carbohydrates, and essential fats, and on day seven you'd eat anything you want to.

The following week you simply repeat the process. This super fat burning diet works best if it's limited to eight weeks and you fall the ninth week with a return to supportive eating, lean protein, starchy carbohydrates, and fiber us carbohydrates every three to 3 1/2 hours.

Now that you understand the basic premise, let's take a look at a sample fast fat burning diet utilizing this super fat burning diet strategy.

 

"Free Fast Fat Burning Diet Plans"

 

 

 

  • Trust your appetite to determine proper amounts for your super fat burning diet.
  • On Sunday no rules apply to your super fat burning diet.
  • If you really want great results on any super fat burning diet, forget alcohol and sugar Monday through Saturday
  • If possible, only consume coffee Monday to Wednesday. That way the caffeine will act to increase fat release. If you drink it every day, you develop a tolerance. Also, if you ease up on the coffee intake throughout the week, you can use an effective fat burner and appetite suppressant to help speed up the results of a super fat burning diet.

 

Free Fat Burning Diet Plans Monday, Tuesday, Wednesday

Super Fat Burning Diet Meal #1:

 

 

Super Fat Burning Meal #2:

 

  • A good quality protein shake about 300 calories (myoplex or myoplex light is good).

 

Super Fat Burning Diet Meal #3:

 

  • Tuna, white meat chicken, or turkey breast mixed in a salad with any types of peppers, mushrooms, onions, carrots, celery, cucumber, etc. Do not use tomatoes.

 

Super Fat Burning Diet Meal #4:

 

  • A good quality protein shake about 300 calories.

 

Super Fat Burning Diet Meal #5:

 

  • Any type of grilled fish, preferrably Salmon, or chicken breast or turkey breast and 1 cup of mixed vegetables.

 

Super Fat Burning Diet Meal #6:

 

  • Half a protein shake about 150 calories.

 

Consume about 110 ounces of water, most of it between meals rather than with meals.

Free Fat Burning Diet Plans Thursday, Friday, Saturday

Meal #1:

 

  • Egg white omelette with spinach and mushrooms,
  • 1 cup of cream of rice cereal.
  • Take a high-quality multi vitamin / mineral supplement.
  • One tablespoon flax seed oil.

 

 

 

Lose 40 Pounds Of Fat!

 

 

Meal #2:

 

  • Turkey breast meat on whole-grain pita bread with spinach and sprouts.

 

Meal #3:

 

  • Tuna, white meat chicken, or turkey breast.
  • Baked potato, sweet potato, or brown rice.
  • Salad.

 

Meal #4:

 

  • A good quality protein shake about 300 calories.
  • Mix in a half ripe banana.
  • Take three low-sodium rice cakes.

 

Meal #5:

 

  • Tuna, white meat chicken, or turkey breast.
  • Baked potato, sweet potato, or brown rice.
  • Salad.

 

Meal #6:

 

  • Half a protein shake about 150 calories.

 

Consume about 90 ounces of water, most of it between meals.

Is it easy to stick to this type of super fat burning diet? For most people, no. Asked, however, anyone who has completed eight weeks of this super fat burning diet if it was worth it and you'll end up getting a very consistent answer.

A glowing yes!


 Fat Loss bodybuilding diet

A good bodybuilding diet and nutrition are key components that will determine how successful you are in your bodybuilding program. Training without proper nutrition is like rowing against the current. At best, you would remain on the same place or even move forward a little bit, but in the end, you get nowhere.

A Definition of Diet
Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet.

You Don't Have to Starve When You Diet
A good bodybuilding diet needs to follow 3 rules:

  1. It should favor smaller and frequent feedings throughout the day instead of smaller ones.
  2. Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.
  3. The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

While my article on Bodybuilding Nutrition Basics further elaborates on the reasons why the rules above need to be followed, in addition to a discussion on carbohydrates, proteins and fats, I'll move now to present you with two examples of good bodybuilding diets.

Sample Bodybuilding Diet For Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Recommended Basic Bodybuilding Supplements For Men
(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information on this subject please refer to my article on Bodybuilding Supplementation Basics.

Note: For recipes on protein shakes and protein bars, please visit the Healthy Bodybuilding Recipes page.

Performance Enhancing Supplementation
(Recommended for hard training bodybuilders who want to get the most out of their program}

In addition to those basic supplements, I would also recommend Creatine (please refer to my Creatine Basics article) and Glutamine (please refer to my Glutamine Basics article) as these two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones.

Testosterone Boosting Supplementation
(Optional)

Also, if you are training hard and are a male over 25 years old, assuming that your budget allows for it, I would recommend some natural testosterone boosters like the ones I talk about in my Testosterone Boosting Supplements article.

Bonus: Bodybuilding Supplements To Aid Fat Burning