What is the best 8-week diet plan for a summer ready body? The 6-week cutting diet in this guide isn’t a shortcut. Complex carbohydrates come in two subgroups (starchy and fibrous), which are widely known as "the healthy carbohydrates". Keep up great meal planning. Simple carb sources (higher on GI scale) are more likely to cause a higher spike in insulin levels, leading to a "sugar crash," and causes greater fat storage. Keep your protein sources lean, especially for fat loss goals! But what to eat? However, cutting carbohydrates during the last six weeks may prompt you to lose additional weight. Having all the right foods available will also ensure that you are less likely to cheat on your diet with the wrong foods, something that often occurs with those who have not properly planned their food for the week. One key thing to remember with so called bad fats is they can be found in most of the animal meats consumed in this diet, as well as various packaged products. Diet alone cannot always get you in peak physique - just as training alone cannot. This will give you a baseline for your daily calories to maintain your current weight. Fat burners are not necessary, but they will probably flush water out of your system and boost your metabolism slightly. This is great for gaining strength and muscle mass. My diet plan is based on the following principles: Eliminate breads, flour, and gluten grains including wheat, barley, and rye. And with the right amount of protein, combined with a sufficient training stimulus, as outlined in this feature, the muscles should compensate by becoming larger and stronger in preparation for future workouts. Your food sources can change on the daily but … Who wouldn't want to lose 24 lbs and maintain as much muscle as they could? So having at least 2L a day can help you reduce food consumption. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period (17). Pound them green vegetables! Eating six evenly spaced meals per day will ensure that your muscles receive the energy and growth factors needed to facilitate ongoing gains, while stimulating the metabolism (the rate at which the body burns calories) to burn more fat. When training, water is valuable in that it hydrates the muscles, keeping them strong and full, while ensuring nutrients flow freely throughout the body to promote growth. Foods to eat at this time can include vegetables of any kind, two pieces of fruit, low fat cottage cheese with carrots, oatmeal and whey protein, or whole meal sandwiches with chicken or beef. A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays . Lets see an example: Say your workout schedule is broken down into a 5-day split such as the following: Your body is going to most likely exert more energy on your leg and back workout days, than your arm or shoulder days. After 6pm or 7pm, my body does not like carbs and has a tendency to store it in my stomach area which I am working on sculpting right now. 10% deficit = around 2050 cals 150g protein. If food is not adequately chewed, the digestion process may not take place as it should and your body may not get the nutrients it needs. The following plan includes a good balance of proteins, carbohydrates and fats, along with valuable vitamins and minerals to support gains in muscle and performance. In fact, you’ll find that the most successful shredders are those who consistently apply the basics while staying on task for the long haul. For the purposes of this diet plan, cheat foods can be defined as those foods that are significantly high in saturated and trans fat and sugar. So maintaining a positive intake of protein can help you keep your muscle mass while trying to lose excess body fat! The most popular bodybuilding message boards! There are many fad diets out there and commercials, "Lose 30 lbs in one month", "I dropped 2 dress sizes in a week". Get back to your plan as soon as possible, and alter it if need be. This is a list of protein, carb, and fat sources that I find are very beneficial for losing weight and maximizing muscle: Right now, I am currently in a cutting cycle and in this last 4 weeks I started a new nutrition plan. The workout will be hard and you will be sore, but that is where the nutrition will fill in the gaps. In addition, you'll be dropping lean mass, not fat. Why? Considered the key bodybuilding nutrient, protein, which is comprised of 20 amino acids and supplies four calories per gram, is responsible for building the muscles, along with every cell in our bodies (it forms the basis of our body's 100 or so trillion cells). Of these three, nutrition would rank highest as it provides the support growing muscles need and allows for sufficient training intensity in the gym. 3rd Place - mrkdrt View This Author's BodySpace Here. To make this diet work it is important that all meals are consumed. Take it seriously and think of how awesome it will be when you are turning heads everywhere you go. The key to a successful diet is also nutrition timing. Even if you don't see progress after a few weeks, keep at it. ): BMR x 40 percent, If you are very active (You exercise intensely on a daily basis or for prolonged periods. Fat loss takes time and effort. Don't compare yourself to others and don't judge your progress on anyone else's. If you get very hungry between meals (which is unlikely if you're eating every 2-3 hours, but still), chew on some sugar-free gum or grab a diet soda. But with 25% of your intake coming from carbohydrates, you won't feel like you're on a hardcore diet and wonder if you're going to make it, so it's not a huge sacrifice. But you also won't have to worry about staying in ketosis, which can be a hassle. It is a good idea to lose 1.5 - 2 lbs of week. Or they might have two cheat days a week (where anything goes). The cell membrane is the part of the cell that allows the entry of amino acids and carbohydrates and other important metabolites such as lips (or fats), and for the optimal function of each and every cell and elimination of waste products for each cell. Eating in the hours before training is one of the keys to a great workout. While you may not think that is a lot, over a 12 week period it adds up to almost 25 lbs. In this stage, I recommend doing 3 sets of 15. A larger person training for maximal muscle size can adjust his or her diet for greater protein and complex carbohydrate consumption; a smaller person training for moderate size would need a little less. Get your diet clean and in order. Getting a skin caliper test or another test to see how much body fat I have taken off is so rewarding and I love it. When things get hard, think in terms of days and not in terms of week or months. One such meal per week would be the ideal. While I still feel that amount is pushing hard - trying to lose faster than that can really burn you out, and isn't so healthy IMO. Just stay positive and work around things. Ensure that breakfast is not one of these. The key to this 12-week diet is having motivation and keeping it throughout the whole 12 weeks. Good for healthy BMs and prolonging the feeling of hunger. You can definitely maintain your gains if you continue to challenge your muscles and keep your protein intake at adequate levels. In the first phase, your diet comprises a 30/60/10 ratio of protein, carbs and fats. That said, I wouldn't recommend aiming for more than a pound a week in weight loss. You may have gained muscle - even better! You don't just need a one type of cardio like HIIT, but a combination plan. Many athletes prefer to do it during the heavy winter months. Those who are heavier will require additional protein so an extra protein shake (supplying around 30 grams of protein) can be taken per day. The amount of protein included in this diet is optimal for one who is around 205 pounds or under. You may have become a lot more muscular in those 12 weeks and looking at the scale or using a BMI calculator could be the wrong way to go. This meal should be yours to delight in. Allow for 4 cheat meals in 8 weeks to have something to look forward to and break the monotony. You will only get out what you put into this process. Sufficient water helps on meal plans that have higher protein too. These amino acids are of vital importance when one is training intensely with weights as this practice actually results in micro-trauma to the muscle tissue being trained (small tears in the muscle that must be repaired). Monounsaturated fat should not be overlooked as it too has some great benefits. The 12-Week “Cutting” Process At 12 weeks out from a competition, the client begins counting calories and tracking macronutrient grams as well as eliminating processed foods, “junk foods” that are devoid of nutrition but high in calories, and simple sugars from her diet (a … Of these two, polyunsaturated fat is probably the better choice as it has a wider range of positive benefits (21), which include an ability to significantly reduce inflammation (great for the recovery purposes following training), prevent cancer growth and improve brain function if taken in its omega-three form (20, 21). Like pre-workout nutrition, post workout feedings are similarly important. For the same reason, to keep that metabolism burning with fuel, NEVER skip a meal. Given these nutrients help with carbohydrate metabolism, the simple carbohydrates, which lack them, will be more readily converted into, and stored as fat. Cutting can be tough, but stick with it. Follow this basic 8 week cutting plan to help with your cutting goals. Some good lower GI carbs include; oats, rice, whole grain breads and pastas, and sweet potatoes. For me, anything under 130bpm is low intensity and anything higher is high intensity. This article will go through how to set your diet and training plan for a bodybuilding cut. Remember, when it comes to nutrition the body thrives on consistency. One other key requirement for making this diet work involves sticking with the foods listed in the plan. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, If you are lightly active: BMR x 30 percent, If you are moderately active (You exercise most days a week. The Training Plan > Phase 1, Weeks 1–4: Complete all workouts as outlined in the base program on page 2. Eliminating obvious junk foods is not to say you cannot, on occasion, substitute a low fat, low simple sugar meal for one listed in this diet. Often someone who feels hungry can be simply satisfied drinking enough water. So if you lose muscle, your body will need fewer calories to run. For the unique goals of those reading this guide, a figure of one to 1.5 grams of high biological value protein per pound of bodyweight is the ideal and obtaining it is a must. If everything is perfect, you should add these in. Because creating a caloric deficit is essential to losing fat, you'll want to find out what your maintenance level of intake is. Without an adequate training stimulus, consuming the required amount of protein may have a negligible effect on muscle growth. Summary Often bodybuilders will find they are eating insufficiently for muscle growth, or they will be eating too much of the wrong kinds of nutrients. Omega-3s are needed, so take them (Optimum is a good brand). You will go hard, but the mind-muscle connection has to be there for maximum benefit. If you already have an idea, that's excellent. As I stated earlier, don't expect to drop 40 lbs in a month. Carbohydrates can be stored in the muscles and liver and later used for energy. So based on the workout schedule above your days would follow this plan: So now we have figured out where the first part of the calorie deficit is coming from, now we figure out the second half. Three 'macros' of my diet are protein, fats and carbohydrates. Without the right nutrition the most perfectly structured program would be a complete waste of time. Twitter. The macronutrients will form the basis of your diet, as they provide the raw materials needed to power through your workouts and grow (15, 16). While some still subscribe to this percentage today, most recognize that a hard training bodybuilder, or recreational lifter even, needs at least double this amount, if not more. Even try out one of those bathroom scales that also measure body fat percentage (but do not take it so accurately). The key to success with this diet plan is consistency. Maintain feelings of fullness, thus eliminating cravings for the wrong foods. This means not cheating on your diet with foods that will impede progress. While it is effective, I think the "best" program would be one that allows you to live your life and not become obsessed with diet or training. How to Get Shredded in 12 weeks: The First 4 weeks. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Nutrition is not the icing on the cake. You will be focusing in on every rep and squeezing at the top of each movement. So let's go back to the example with a daily calorie requirement of 2400 calories. Olive oil is known to thin the blood and improve overall health as well as enhancing bodybuilding training-results. If your plan is to lose fat, you'll be able to make a significant dent in any weight problem. Don't rush it because you will get your just rewards at the end. Start out by finding your BMR. First and foremost, you need to have your nutrition in order. For training progress to occur we need three things: the training stimulus, proper rest, and adequate nutrition. I feel the 12-week period should be split into two six-week segments. In fact, insufficient protein will actually result in muscle wasting, as exemplified by marathon runners, athletes who typically eat very little protein and train for many hours at a time. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split. You can tweak the percentages a bit, but keep protein around 40% and get at least 25% carbs. 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