![]() ![]() Natural Bodybuilder's Diet - My Bodyduilding Competition Diet, Meal By Meal. Inside The Pages Of A Natural Bodybuilder's Competition Diet Journal. Date: From: Tom Venuto. The Author Practices What He Preaches And Shows How He Uses His Own Fat Burning Diet System For Bodybuilding And Competition Diets.. After reading my letter on the home page, many people are intrigued about the . Of course, I explained on the home page that this nutrition program was created BY a bodybuilder, not just FOR bodybuilders. With that out of the way, usually one of the next questions my readers send me is, ? I teach this customization process in my Burn The Fat, Feed The Muscle program. ![]() ![]() Calories, protein, carbs, fats, macronutrient ratios and food choices, must all be individualized. 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. ![]() 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. My very best to you,Tom Venuto,Author, Burn The Fat, Feed The Muscle. Lifetime Natural Bodybuilder. Pre Contest Diet Changes 1. Weeks Out - Tightening Things up! Tom Venuto. Friday, July 8th, 2. For the past three weeks, I’ve been on what you could call a “clean” diet, but it was far from strict, low calorie or low carb - it was more like a “pre- diet diet”. You can see my 1. July 2nd. After an “official” weigh- in today and an un- official body fat test, it’s definitely time to tighten things up. ![]() ![]() Here’s what’s changed. I will now begin carb cycling with medium carb days of 2. The carbs will probably go even lower (1. Note: 1. 50 grams is a very low carb diet for me. You wouldn’t like me when I eat less carbs than that : ) My early day meals will contain the starchy carbs (mainly oatmeal and yams, sometimes white potatoes or rice, especially after workouts), and my late day meals will contain the fibrous carbs (green veggies & salad veggies), with the essential fats. Protein stays constant in every meal. I’ve bumped up my essential oil supplement to two tablespoons a day in conjunction with the drop in carbs. If I feel like it, I’ll substitute 1 of the tablespoons of oil for natural peanut butter instead (why? Because it keeps the dietary. I need it and tastes damn good when you’re on a diet!) I know some bodybuilders who use cream for their pre- contest fat instead. That can make a nice protein shake if you mix it with protein powder, but I use whole foods over shakes most of the time (go figure. I also get some fat. I eat red meat once every day. The rest of the fat is incidental in my chicken breasts, oatmeal, etc. Whatever works for you. In any case, you want to keep *some* fat in the diet, and the lower your carbs go, the more fat you can eat, within reason. I do NOT like ketogenic diets (close to zero carb, or very low carb/high fat). In fact, I think they suck. I’m not saying they won’t or can’t get you ripped, I’m just saying in my opinion, I think they suck for hard training bodybuilders. The quickest, most natural way to lose weight is finally here. What is the best 8-week diet plan for a summer ready body? This diet plan will be based on high & low carb days. 180 cals: Milk whole. The world is drowning in low carb diet plans. Low carb fever has swept the nation, and perhaps the world. If anything, with #1 documentary films like Tom Naughton The Low-Carb Diabetes Plan That Works Try this safe, easy, and effective diet for both weight loss and diabetes control By Bettina Newman, R.D., and David Joachim. The 180 Banta Recipes have been selected, modified, or created from scratch for the Banta Diet, which has 92 percent success rate since 2002. Change Meal Plan It feels good to eat well (and healthy) Following a low carb meal plan doesn't mean that you have to deprive yourself. Our registered dietitians have. Created by a Registered Dietician, this moderately low-carb meal plan aims to provide 2000 calories and under 100g net carbs per day. Shortcut to Shred includes a precise, three-phase nutrition plan engineered to help you build muscle and burn fat for six solid weeks. Start your shred in the kitchen. It is high in protein, fat and healthy vegetables. Adaptation to low carbs and. You can sometimes remedy the energy problems by taking the fats way up, but I find that a diet over 2. I prefer a cyclical low carb diet with very high protein (for healthy bodybuilders!!! I would not advise copying my precontest diet for general weight loss purposes. When you’re training hard and doing cardio, believe me 2. I’ll undoubtedly be headed soon), is very low. I just can’t understand why anyone would want to drop to 1. Right now my carb cycle is 3 days medium carbs (2. This is still not that strict, it’s only the first adjustment. Here’s the “medium carb days” where I will be 6 out of every 8 days. That’s down another pound since last week. This was wearing only a t- shirt and sweatpants, no shoes. 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 would normally have Richie measure me, as it’s important to have a skilled tester for consistent measurements, but I haven’t been able to connect with him as often as I’d like. So what I did instead this week was to break out my Accu measure caliper. I often recommend the Accu- measure for other people, but for me it doesn’t offer as much precision as I need. Only measuring one skinfold site (iliac crest) doesn’t work well for a bodybuilder who is shooting for low single digit body fat, because some of the. I find that once my iliac crest is down to 2mm or so in thickness, I still have fat in other areas that could be measured with a multi site test, but at this point, the Accu- measure has “bottomed out.” You might see a 1. Anyway, just for kicks, I measured my iliac crest with the Accu measure and it was 6. If I use the age categories on the accu measure skinfold interpretation chart (I’m 3. Which would be quite high (for a bodybuilder at this point). I would put myself closer to 8% if I had to guess! For example, if I were to use the age 2. Body composition testing is obviously not an exact science. Usually the best bet is to pick one method, use the same tester every time and stick with them for consistency. Next week, hopefully, I’ll get measured accurately with a 4- site test and I’ll log in the results consistently every week after 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! Honestly, I don’t really need to test body fat anymore. After 2. 6 competitions, I know exactly when I’m ready by looking in the mirror. I can even tell if I’m getting leaner just by pinching the skin on my abs and waistline with my fingers. The goal is to have what I call “Saran wrap” skin. That is, the skin is so thin that it almost appears translucent and literally “clings” to the muscles underneath. If you pull it away from the abdominal muscles, it literally snaps right back! I’m still keeping my cardio at one session a day, usually 3. I went 3. 5 minutes on the stairmaster 4. PT, level 7 and level 8 at the end, and that was good for burning 5. Was drenched in sweat after that one! That was steady, by the way, not interval. Which burns more fat??? Did I mention, DUH!!!????). Until next time, train hard, eat right and forget about those silly zero carb diets. If you want to know more about my carbohydrate cycling method, go get a copy of my ebook, Burn The Fat, Feed the Muscle Check out chapter 1. After reading that, you will be an expert at carb manipulation for getting as ripped as you want to be! The carb cycling method I explain in my book is really the most sensible and intelligent way to do low carb, in my opinion. Pre Contest Diet Changes 1. Weeks Out. Tom Venuto. Friday, July 2. 9th, 2. Things are on schedule and looking good. I weigh 1. 96 lbs today. I’ve been losing weight slowly, but that’s intentional as I’ve been known to lose too quickly in the past and come in shredded but flat and kind of “stringy- looking.” Gotta keep the size and thickness, but over the next few weeks I definitely need to kick the fat loss up a notch, so I’ve made a few adjustments (slight decrease in calories and carbs on low days.)My new carb cycle is 3 days low carbs (approx 2. This is my second adjustment (downward) in carbs so far. I’m not a really low carb kind of guy, I prefer moderate reduction in carbs and a lot of cardio. That’s what works best for me and my body type. When I go very low in the carbs, I completely “deflate” and look flat. For me, 2. 00 grams IS low carbs, and 1. VERY low carbs (and is about the lowest I’ll go). Even on very very low carbs, I don’t seem to get lean without a lot of cardio. My body simply responds to the cardio more than carbohydrate manipulation. I know some people are the reverse (cut carbs and don’t do much cardio), so it’s important to understand your own body and how it responds. There’s no doubt - I DO get leaner with as reduction in carbs, just not a severe reduction. As of earlier this week, the diet now looks something like this: Meal 1: 6: 4. Meal 2: 9: 3. 0 am. Meal 3: 1. 2: 3. 0 pm. Meal 4: 3: 0. 0 pm. Meal 5: 5: 3. 0 pm. Meal 6: 8: 0. 0 pm. Alaskan salmon. 8 oz asparagus 1 tbsl udos oil or flaxseed oil. My high days are the same as before (LOVE those high days: 3. I’ve decreased my oatmeal from 1 cup to 3/4 cup, and decreased the size of the yam (I weigh the yam before cooking to make sure it’s exact). I don’t weigh my food year- round, but before contests, I want to know my carb intake to the gram. You’ll notice that the basic structure of my low carb days is that the first three meals are protein and starchy carb (high carb) meals, and the last three meals are protein, fibrous carb and fat meals (fat from beef, natural peanut butter or udos oil/flaxseed oil). It’s important to keep some fats in the diet as the carbs go lower. I’ve found that approx 2. Higher fat diets don’t seem to do much else for me. I was hungry a few weeks ago when I first shifted from the off season diet to lower carbs, but since I’ve cut the carbs and calories again, oddly enough, I haven’t really been hungry. So far, I’m actually eating more than in previous years and still getting leaner. I’m not concerned with getting lean enough; I can always come in shredded, no problem. The challenge is to come in shredded and FULL. I’ve been looking a little flat by the 3rd day of low carbs (even “medium” carbs), and the pumps haven’t been as good as they could be, but I suppose that’s to be expected. I’ll be keeping an eye on my condition and it I’m perpetually flat and I feel like I’m losing size after being on 2. I’ll probably take 2 high carb days rather than one, or pull back on the cardio a bit. When I started several weeks ago, I immediately began with 3. I’m now doing 4. 5 minutes of cardio, 7 days a week, at moderate to moderately high intensity. I’ve been using the stairmaster for half of my cardio sessions and the lifecycle for the other half. How To Guide: Carb Cycling Made Easy. Carb Cycling is a low/no- carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption; essentially you are cycling your carbs to achieve a desired result. Most people have the misconception that consuming low carbs on a day to day basis for long periods of time is good for them. The main problem with low- carb diets is that they are meant as temporary diets; they deplete your energy and strength and are not the best method when attempting to lose body fat and retain muscle. You cannot eat that way forever. Your body needs carbs for daily functions. There are also those individuals who preach high carb diets. While high carb diets help to speed your metabolism, they are not ideal for weight- loss or reduction of body fat as there is not a sufficient deficit to help you shed the pounds. This is where carb- cycling comes in. Carb cycling is an in between Zig Zag type method that will give you the benefits of both a low and high carb diet which allows you to hold on to the muscle you already have and shed body fat. This type of diet will also help you maintain your sanity, strength, and endurance through the entirety of your program. How it works. Carb cycling works by giving your body the fuel it needs to increase your metabolism and create a calorie deficit to increase fat loss. Days are rotated between high- carb days and low/moderate- carb days and in some cases no carb days. There are typically three types of days when carb cycling- Notice some will not go “NO carbs” but instead follow a low to moderate and then high rotation. High Carb. Low/moderate Carb. No/low Carb Days. Generally, if you do three days the three days are rotated, or cycled, equally, but there are many ways people set up a carb cycle. You can also do low/high or low moderate high. Example: 4 low days and then a high, 2 low a no carb day and 1 high, 2 low 1 moderate and 1 high, etc. This type of diet should be tweaked, based on the individual's goals. Generally the most common carb cycling approach used is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low- intensity training days. This plan is usually based on eating six times per day. Acceptable alternatives would be five or seven meals a day. Adjust your plan according to your goals and lifting schedule. Be sure to keep the daily ratios consistent with whatever meal plan you choose; more food per meal if you do 5 meals and less food per meal if you do 7. Protein: Protein is the foundation of a carb cycling diet . Assuming you are eating six meals each day, regardless of which type of day, you will eat a minimum of 1/5, 1/6, or 1/7 of your total daily minimum requirement for protein at each meal. Example: If you are taking in 1 gram of protein per pound of bodyweight, a 2. If the same person is set on a 5 meal per day plan they should eat a minimum of 4. Of course depending on your goal you may take your protein higher or lower, adjusting accordingly. On a low carb day you may take this number to 1. You will raise your fats on your low carb days and lower them on high carb days. Some individuals will even keep their fat and carb sources separate in their diet plan. Carbohydrates: This type of diet focuses on daily manipulation of carbohydrate consumption- hence the name “Carb Cycling” so carbs are a very important part of this diet. There are three types of days in the diet, and they vary only by the amount of carbohydrates that are consumed. They are the low/moderate carbohydrate day, the high carbohydrate day, and the no/low day. Low Carb Day. To achieve maximum results, you must calculate the ratio of carbs to fat and proteins. Your protein intake is higher during the low- carb phase. A woman will multiply her current body by 1. This number reflects the grams of protein required per day; multiple this total by 4 for your number of calories consumed by protein sources. To calculate your grams of fat, a woman will multiple her weight by 0. This total number times 9 will reflect your calorie consumption. Find carbohydrates by multiplying a woman's weight by 0. This total multiplied by 4 will reflect total calories consumed through carbohydrates. Add the three totals to determine your daily caloric intake during this cycle. High Carb Day. The high carb day is established using the same method, only this time, increasing your protein and carbohydrate intake while decreasing your fats. To determine the grams of protein and carbohydrates, a woman will multiply her weight by 1. Fat grams are found by multiplying 0. These totals will reflect the number of nutrient dense calories you can consume on this day. You'll want to focus the majority of these calories right around the training period since this is when your body needs them the most. Plus by doing so, you'll find that the rest of the day stays quite similar in terms of meal planning to your low carbohydrate days. No Carb Day. The no carb day is the simplest, yet most physically and mentally challenging day. It is exactly what it says it is, quite literally, no carbohydrates. You will get some carbs from the greens you eat, but not enough to affect your results. Be aware that low and no days aren't exactly going to be easy, but you're going to get great results if you can push through them. Some people tolerate low carbs better than others. Only you will be able to discern if you are going too low for you to function properly throughout your day. Scale: The recommendations below are standard but can be adjusted to fit your goals. You can take the ratios given and increase them to make them fit your goals. Multiply your bodyweight by the numbers provided below OR by your own set number to figure how many grams of protein, carbs, and fats you will take in each day. To figure out the calorie consumption you will take the number and multiply it times 4 for both protein and carbs and times 9 for fat. Carbohydrate Cycling Program Macronutrient Recommendations. Men: Day. Protein. Carbohydrates. Fat. High Carb. 1. 7g. Low Carb. 1. 5g. 0. No Carb 0 ** All recommendations shown in grams per pound of bodyweight. Women: Day. Protein. Carbohydrates. Fat. High Carb. 1. 4g. Low Carb. 1. 2g. 0. No Carb 0. ** All recommendations shown in grams per pound of bodyweight. MY PERSONAL DIETI have tweaked my own numbers and they are a bit higher than the recommended protein to achieve the goals I have set for myself. As you can see you can manipulate this diet for your liking. LOW DAYS (on high days meals I have the extra carbs in 3 meals- my fats also decrease on high days) 4 low days one high- repeat. High days are 5. 0 grams carbs in first 4 meals. I choose oats for these meals because it’s easy to measure and I don’t mind eating the same thing over and over. I’ll periodically switch out oats for brown rice. Meal 1: 8 oz. Tilapia, 3 pieces of Ezekiel bread. Meal 5: 7oz Tilapia, 1 cup broccoli. The Low- Carb Diabetes Plan That Works. The high- carb, low- fat idea basically oversimplified how food works once it enters your body. It ignored the fact that not all carbs are good, and glossed over that not all fats are bad. Therefore, we loaded up on all the breads, pastas, and low- fat goodies, never realizing that it was making us fatter. Here's how it really works. All carbs are converted to glucose and raise your blood sugar, but they aren't all converted at the same rate. How fast they are absorbed- -and how much- -is what affects your weight. There are two general classes of carbs- -refined and unrefined. Refined carbs (white breads, white flour, pastas) are essentially refined sugars, meaning once you eat them they are quickly turned into glucose in your system. Unrefined carbs are the kinds found in whole grains, beans, fruits, and many vegetables. The fiber in these foods helps to slow down your body's absorption of carbs, therefore slowing the process of turning carbs into glucose. The problem comes in when you eat too many carbs- -especially too many refined carbs. If you eat excessive amounts of quickly absorbed carbs, you create a situation where more glucose becomes available than your body needs. That excess glucose gets turned into fat. The Carbs/Diabetes Connection. What's the problem with eating lots of carbs if you have diabetes? If you eat excessive amounts of quickly absorbed carbs, you upset your body's precise balance of blood sugar. Simply put, eating too many carbohydrate grams may cause a situation where more glucose becomes available to the cells than the body needs. But it also affects your weight because, as stated before, the excess glucose gets turned into fat. And when your blood sugar begins to drop, you feel hungry. If, like many Americans, you eat a lot of refined carbs such as soft drinks and candy bars- -or even pretzels and crackers- -you are feeding a vicious cycle in your body that never really satisfies your hunger because you get only short- term relief. Before you know it, you'll be dropping the pounds and loving your new low- carb lifestyle! Here's how to get started. Determine your current calorie intake. If you have no idea, here's an easy way to find it. First, decide how active you are. Sedentary means that you have a job or lifestyle that involves mostly sitting, standing, or light walking. You exercise once a week or less. Active means that your job or lifestyle requires more activity than light walking (such as full- time housecleaning or construction work), or you get 4. Very active means that you get aerobic exercise for at least 4. Choose the description that best fits your current lifestyle, then find your activity factor on the table below. Multiply your activity factor by your current weight in pounds. The resulting number is the approximate number of calories you currently need to maintain your weight. The math looks like this: activity factor x weight in pounds = current calorie needs. Here's an example for an active woman who weighs 1. Pick a new calorie level. Rather than choosing a goal weight, simply reduce your current calorie intake by 5. For instance, if you currently take in 2,3. Determine your current carb intake. Carbohydrates in the average diet supply 5. Based on your calorie level that you just calculated, check the table below to find out the approximate grams of carbs in your diet. You might be surprised by how many grams of carbs you actually eat now. This table is based upon 5. Americans. If your diet is more heavily weighted in carbs, the figure may be on the low side. Cut back to 1. 25 g. Most people who now consume a high- carb, low- fat diet (the standard American weight loss diet) will likely lose weight by cutting carbohydrates down to 1. Simply eat the daily number of servings of food listed under that plan. For example, if you follow the 1. Note: If dropping to 1. Use these to keep track of how much you're eating and see the chart below to figure out how many servings of each food group you can have each day. Protein 1 oz cooked lean beef, pork, lamb, skinless poultry, fish, or shellfish; 1 oz hard cheese (preferably reduced- fat); 1 egg. Fat, Unsaturated 1 teaspoon ghee (clarified butter); 1 teaspoon oil (such as olive, canola, walnut, or flaxseed); 1 teaspoon regular mayonnaise; 1 tablespoon low- fat mayonnaise; 1 tablespoon oil- and- vinegar dressing; 5 large olives; 1/8 medium avocado. Fat, Saturated 1 teaspoon butter; 1 slice bacon; 1 oz salt pork; 1 tablespoon heavy cream; 1 tablespoon cream cheese; 2 tablespoons sour cream; 2 tablespoons shredded unsweetened coconut. Nuts 1 oz nuts without shell; 2 tablespoons peanut butter. Vegetables . This will automatically make you cut back on your carbs yet make sure you get enough of the right foods. To choose your calorie level, see the previous page. To find out what is considered a serving, see the top of this page.
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