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13.12.2014
The Deadline Diet: Skip The Bulk And Stay Shredded All Year - A Simple Approach To Nutrition!
The Deadline Diet: Skip The Bulk And Stay Shredded All Year – A Simple Approach To Nutrition! The strength coaching and fitness industry is overrun with armchair coaches who can’t get their clients, much less themselves, in even fairly decent shape.
When I consult with physique competitors, I usually recommend a six-week contest preparation.
If you hit all the targets, accelerated fat-loss will occur; if you miss a target your progress will hit a wall. Eliminate grain and vegetable extracted cooking oils; instead cook with butter, animal fats, and coconut oil. Eat more healthy animal fats, butter, cream, and coconut milk to replace calories that formerly came from carbohydrates. Ensure adequate Vitamin D intake through midday sun exposure or supplementing with Vitamin D3. Only consume simple sugars, fruits, and carbohydrates at specific times to enhance muscle hypertrophy and thyroid function. I trained six days per week; four days resistance training, one strongman day, one day sprints. If possible, perform any resistance training or high intensity energy system work before 3pm. I recommend a short fast in the morning to further the mild ketosis that occurs during sleep (when on low carb).
Dark chocolate M&Ms have a superior blend of phytonutrients that help shuttle carbs into the muscle. Erick Minor is a freelance writer and the owner of Strength Studio a sports performance and personal training studio located in Fort Worth, Texas.
During bulking phases the person increases their calorie intake in an attempt to gain weight. Many serious bodybuilders understand that the body cannot gain muscle and lose body fat at the same time, due to this many bodybuilders go through bulking and cutting phases in their bodybuilding routine. On a bulking diet I eat a high calorie breakfast consisting of eggs, milk, oatmeal, and sometimes a protein shake. 1 gram of protein per pound of bodyweight is required as a minimum amount of protein to eat in a day for any bodybuilder. Weight gainers are another popular source of calories by a lot of thin bodybuilders attempting to gain weight. The sugar you need post workout is Dextrose, which can be bought cheaply online and can easily be added to a quality protein source to be used post workout. Well if this is done the amount of protein consumed at each sitting is also reduced and the usefulness of the weight-gainer continues to drop.


Increase your calories clean, keep the junk food out, look for calorie rich food with calories coming from protein not sugar.
That being said sugar is very important post-workout, just make sure its dextrose sugar, which can be bought at a rather low cost in pure powder form and is easily added to your whey protein shake after a workout. Make sure you eat a good meal first thing in the morning, eggs, milk and oatmeal are all good ideas for breakfast, and it is truly the most important meal you will have during the day. Keep high amounts of cardio in your cutting routine as too much cardio will interfere with your weight-gaining goals by burning away all your precious calories.
People part with their hard-earned dollars in exchange for me to tell them how to exercise, eat, and sleep, and it’s an honor to have my knowledge held in such high esteem. You can’t judge a book by its cover, but I know an out-of-shape fat dude when I see one. Without fail, I always get a look of bewilderment and skepticism, peppered with a touch of mild amusement. For many, 8% and 11% body fat may be their ultimate goal, but for a true physique competitor or trainer, that’s your job.
It’s my variation of a phase-shift diet that combines the protocols, research, and teachings of Dr.
I followed a low carbohydrate diet for 3 days, followed by a high carbohydrate, high-calorie day. The goal of this particular program was to bring up my hamstrings, glutes, and lower back, although my routine changed throughout the pre-contest training process. Although low intensity cardio is not the most efficient way to lose fat, it’s the least catabolic for physique competitors. And this is a major issue because many people argue that the great thing with many weight gainers like Nlarge2 for example is that it offers you a high amount of sugar after a workout to restore the muscles when they need it. Weight-gainers also contain such a high amount of sugar that they should never be used before going to bed as your body will not have time to burn off the extra sugar and will need to store it as fat.
Due to the high amount of sugar, and that fact that it contains a useless sugar for post-workout needs, it would seem that weight-gainers have very little use in the average bodybuilders day and should be avoided. This will ensure your muscles don't starve during the time you are asleep and unable to feed them. Six weeks is much less than the standard pre-contest recommendations of 12-16 weeks that you read about on the web or in muscle magazines (catalogs).
Continually stuffing yourself with food is counterproductive to hormone function and digestive health. You want to get blood sugar levels down before going to sleep; this will facilitate GH release.
Please note that jumping right into this if you’re not used to a low carb approach could be challenging. Organic dark chocolate would be a superior choice, but during a carb-up, it doesn’t really matter.


This ensures maximum energy for working out, and maximum recovery after a workout, which will aid in gaining weight. Whey protein is not ideal here as it is quick absorbing by the body and you would want something that could last you the night. This would be a good argument if Nlarge2 contained a sugar that was actually useful post-workout.
It is also recommended that due to its potency a serving of N'large be split up into several smaller servings and consumed over time throughout the day. Some people worry that the added calories combined with a lack of cardio will cause fat gain, but this isn't the case. Cheeses are a good idea and whey should be avoided as it is quickly absorbed and will not be around long enough to keep you going throughout the night. In my mind, to do otherwise is both disrespectful to the client and a huge knock on the trainer’s credibility.
Trust me, six weeks is plenty of time for an athlete that isn’t fat to get into contest or photo-shoot shape. For athletes: eat no more than 4 meals, and 1-2 snacks (post-workout) depending on training schedule.
My post workout shake currently consists of protein powder mixed in skim milk with dextrose sugar added.
The sugar found however is fructose, which is useless for helping the muscles after a workout.
If you are bulking clean and gradually, there will be little added fat gained during this time. Some argue that your body needs even more as this is the time when your body is recovering and it is the only time your body is actually building muscle. Some people also recommend a meal right before bed to ensure the muscles do not starve overnight. Regular whey will cost $50 for 5lbs but the serving size for regular whey protein is half of that of the weight gainer and offers the same amount of protein.
This is quite different than during a cutting phase when it is not recommended that a person eat for a few hours before bed. Shakes are all right as a protein source but actual food contains vitamins and nutrients that whey protein alone does not have. So the 10lb of weight gainer will last the same time as a 5lb of whey protein for close to twice the price.



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