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Dieting for natural bodybuilding competition,breakfast sandwich recipes healthy,diets that work fast lose weight in a week,gut dietersberg - For Outdoors

After reading my letter on the home page, many people are intrigued about the "natural bodybuilder's diet." At first they wonder if it will work for them if they are NOT bodybuilders. What you will read below is a sample of some of my personal bodybuilding diet menu plans that I actually used to prepare for competition. I often recommend the Accu-measure for other people, but for me it doesn’t offer as much precision as I need. I’m still keeping my cardio at one session a day, usually 30 minutes, although today I went 35 minutes on the stairmaster 4400 PT, level 7 and level 8 at the end, and that was good for burning 535 calories. I haven’t changed my cardio much in past weeks: it’s still 1 session 7 days a week for 45 minutes at a moderate to moderately-hard intensity sufficient to burn at least 600-700 calories (according to the stairmaster readout).
Yeah, it sucks… but in my quest for that “walking anatomy chart” look, ya gotta do what ya gotta do.
In nearly all of my previous competitions, I weighed somewhere between 170-176 lbs the day of the show, which made me a middleweight (I was actually a lightweight in my first two shows many moons ago… but don’t tell anyone I was ever that small!) I don’t have to make a weight class for the upcoming natural USA championships October 1st (it’s height classes).
Fortunately, I am still carbing up every fourth day… Thank Gawd for that, because as it is, I’m already having thoughts of Pizza, Baked Ziti, and Domino’s Cheesy Bread pop into my mind with strangely increasing frequency. Tom Venuto is a fat loss expert, natural (steroid-free) bodybuilder, nutrition researcher and author. Of course, I explained on the home page that this nutrition program was created BY a bodybuilder, not just FOR bodybuilders.


My goal is to prove to you that I practice what I preach and to let you see an actual sample of bodybuilding diet menu plans. I would not advise copying my precontest diet for general weight loss purposes… better to stay on a mildly calorie restricted balanced diet for that). But for whatever it’s worth, I know my self-tested iliac crest skinfold is 6 mm, so I do have lots of work to do to get that sucker down to 2 mm or less! I know many people go much lower on carbs, but this is about as strict as it gets on a contest diet for me. Walking on a treadmill doesn’t seem to do much of anything in the way of fat loss for me, and the lifecyle isn’t as effective for me either because by the time I get the pedal resistance high enough that my heart rate is high enough, my quads burn like crazy and its difficult to maintain. For previous shows, most of my dieting was on 2600-2800 calories a day and 150-175 grams of carbs on low days and about 300-350 grams on high days. After reading that, you will be an expert at carb manipulation for getting as ripped as you want to be! I’ve been using the stairmaster for half of my cardio sessions and the lifecycle for the other half. It’s much easier for me to hit 145-150 bpm target heart rate on the stairs – regular stairmaster or stepmill stairmaster. Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Men's Exercise, Men's Fitness, First for Women, The Wall Street Journal and Oprah Magazine.


I unfortunately haven’t had anyone around to take my body fat with the Skyndex (4-site digital body fat skinfold caliper), although there are some trainers at our club that will volunteer for me.
I expect at these new calorie and carb levels, based on past experience, that I will harden up immediately, the skin on my lower abs will tighten up (last place to come in), the vascularity will really start to show and I will start losing two pounds per week and maintain that for the next three weeks. Usually the best bet is to pick one method, use the same tester every time and stick with them for consistency. I’m keeping some fat in the diet in the form of an egg yolk, red meat once a day and a tablespoon of an essential fatty acid oil blend.
I’m also bumping up my cardio to double sessions every day for at least the next two weeks, and possibly the next three weeks. For me, 200 grams IS low carbs, and 150-175 grams is VERY low carbs (and is about the lowest I’ll go).



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