How to ease into the Bodybuilding Diet lifestyle.

Maraxus

This post primarly serves those starting out with Bodybuilding.

While it is possible for some people to be able to make drastic changes in a small amount of time, I realize that most people do better by doing small incremental changes that eventually take them to their desired goals. That is the way that I am going to teach you to change your "diet"; small incremental steps that will lead us to a perfect one.


Having said that, we will make incremental changes to your diet every two weeks. Typically, this is how long it takes to create a new habit, as well as this is how long it takes the body to get used to something. Every 14 days we are going to set a new goal. Each goal will build upon the success of the previous one. It is imperative that you use your determination in order to ensure the success of the program By achieving each goal every two weeks you will end up with the diet that will yield the consistent fat loss/muscle gaining results that you are looking for.


(Weeks 1-2) Cut the Saturated fats.

For the first two weeks I just want you to start looking at the labels of the things that you eat and try to start cutting out as many fats as possible. This is the way that you go about doing this.

a) If you fry things, start steaming and broiling.
b) If you use salad dressing with a high fat content, start substituting them for low fat or non-fat choices.
c) Substitute high fat meats for lower fat choices. For instance if you consume corned beef, substitute it for skinless chicken or turkey. If you consume chicken with the skin, start taking its skin off. Also, buy lean red meats as opposed to the high fat kind. As far as taste, your taste buds will get used to your new low fat eating habits in the two-week period.
d) up the amount of EFA's in your diet.

(Weeks 3-4) Eliminate refined sugars.
These weeks eliminate the refined sugars from your diet. Where are the refined sugars?, you may ask. They are everywhere. Therefore, in order to accomplish this goal I need you to do the following:

a) Eliminate regular sodas as they contain a large amount of sugar in them. Instead, drink diet sodas. However, be warned that these contain Aspartame and some research indicates that high consumption of Aspartame may cause cancer in the long run.
b) Eliminate the use of table sugars.
c) Eliminate the consumption of any type of sweets.

(Weeks 5-6) Make water the main beverage in your diet.

a) Substitute all types of drinks (including diet sodas and fruit juices, even if they claim to be natural) for water. Therefore, every time you get thirsty, drink water. b) Drink at least an 8-ounce glass with every meal. c) Drink at least 16 ounces of water during the workout.


(Weeks 7-8) Caloric intake control and multiple feedings.
The following weeks will be the most challenging, but if the determination is there and you have gotten this far, then you will be able to do it. It is now when you will start to see the most unbelievable results. In order to accomplish these goals, you'll need to do the following:

a) Determine your lean body mass by either using a caliper or using the formulas in the following link: http://www.davedraper.com/bodyfat-calculation.html.
b) Lean Body Mass x 12=Base Caloric Intake Per Day
c) Divide the amount of calories that you need by five or six (if you are a male) or by four or five (if you are a female). This will give you how many calories you can consume per meal.
d) Start writing down everything that you eat and the caloric content of each food item in order to ensure that you don’t go over the allotted caloric intake that you need to consume per meal.

(Weeks 9-10) Macronutrient Management.
These weeks you will get closer than you've ever had before to the ideal bodybuilding diet. The good news is that after these two weeks, dieting will not get more complicated and you will also continue to see unbelievable results.

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thephreak

Why would you cut out fat? You need EFA's to lose weight.

You could say: Try to seperate Carbs and Fat when making meals, do not consume both at the same time.

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Prime

actually he said to cut sat fat and increace EFA's.

Maraxus

No that was an error in my part, I adjusted that after he pointed it out.

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Prime

oh well remind me not to stick up for you in future then!

Maraxus

its ok lover. I appreciate it.

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utu1361

I just got Iron Labs T3 liquid. Any help re: dose? Thanks

Narkissos

1. This is the diet forum...and

2. This is not your thread.

Such is called thread-hijacking

Please refer your thread to the appropiate forum...which would be the GH/insulin/IGF or steroid forums respectively

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Mesomorphyl

My trick to eat throughout the day so I wanted to eat, was to eat a few bites of food every hour until my body thought I was hungery all the time. Now I cannot stop eating. I have been bulking since... A body builders diet even though health conscience is considered an eating disorder by the so called professionals.

Someone please help me cut... lol

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Mallet

Very good post Zang. I think that was a good idea to walk people through it slowly in stages like you've outlined. You get some rep points for that!

Rob

is his real name Zang lmao?


good post anyhow my frind.

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Nothing but quality comes from the mouth of this fine IFL vet.