Caloric Intake for Fat Loss
You remember that the real goal with fat loss is to maintain your muscle mass while getting rid of the fat. Although it's impossible to make huge gains in mass and lose significant amounts of body fat at the same time, with the MRI supplements I recommend you can maintain, and even make modest gains in mass, while you're losing the fat. But because it's a delicate balancing act, any changes we make to either exercise or nutrition will be by small steps not by large leaps. Now let me give you the specifics of eating for cuts.
NOTE: These steps should only be taken after reaching 20-minutes/day of the recommended high-intensity cardio exercises. And through the 4-day maximum. You'll remember that I suggested that you start with 12 minutes a day and "work up to" 20 minutes a day. And that you start with 1 day a week and work up to 4 days per week. (See Training for Cuts).
Caloric Scale Back
If the high-intensity cardio training is not enough (and believe me it probably will be), then take the following action. But realize if you lose more than 1 or 2 pounds of body fat a week, you're likely to put your existing muscle mass in jeopardy. Most bodybuilders can only handle 1 pound a week. So monitor your fat loss closely.
>>> Start by lowering your caloric intake by 100 calories per day for 5 consecutive days. If you start feeling a little tired, take 100 calories off every other day for 10 days. Your goal is to get a total of 500 calories off your MBCI. For example: If your Mass Building Caloric Intake (see nutrition for MASS) is 3000 calories per day, go to:
| Day 1 | 2900 Calories |
| Day 2 | 2800 Calories |
| Day 3 | 2700 Calories |
| Day 4 | 2600 Calories |
| Day 5 | 2500 Calories |
| Your NEW fat-loss caloric intake would be 2500 calories per day | |
NOTE: If 500 calories represents more than 33% of your original MBCI, then your fat loss caloric intake should be limited to 67% of your original MBCI.
Nutrient Ratios for Fat Loss
When you reach the goal of “minus 500” calories, switch your nutrient ratio from 50- 30-20 (carbs-protein-fat) to 55-35-10 and replace any starchy carbs with high fiber low glycemic index carbs (see Carb Chart in Nutrition for MASS). You can also try 2 days with no starchy carbs followed by 1 day on.
Weight Training During Fat Loss
Now this is very important. Train with weights as normal. That means use the same amount of weight through the same routines. You may get tired because even though we raised the ratio of carbs to 55%, you’re still getting fewer total daily carbs than you did before. But do NOT decrease the “load” (amount of weight you use) when you train. Cut back on the amount of sets if you have to. Remember, your body perceives load when considering whether to maintain muscle mass.
NOTE: If you’re interested in the strict pre-competition mode of training, where you pick a “target day” to be in the best shape of your life, see Strict Pre-Competition regimen.
Your Food Choices
Carbs - Your Energy Source and More
Proper nutrition is all about growth and energy. And carbohydrates are your muscle's best energy source. They provide the muscle glycogen that powers your workouts. Did you know you can completely deplete the muscle glycogen from both liver and exercised muscle in less than 2 hours! (A situation you want to avoid at all costs.) That's why it's so important to get the right amount of carbohydrates in every meal. They're especially important to your recovery. In addition, carbs help spare your muscle protein. Although the main role of protein is to build muscle tissue, your body will breakdown existing protein to use as energy if muscle glycogen stores are depleted. But there's one very important part of the carb equation that you have to get right - the glycemic index.
Getting the Glycemic Index Right - Maximum-Energy Input
Not all carbohydrates are digested and absorbed at the same rate. The Glycemic Index is the relative measure of the increase in blood sugar after eating 50 grams of carbohydrates. The "standard" for the measure is pure glucose which is given a value of 100.
Now, here's the rule: Whenever possible, eat low and medium glycemic-index carbs. The reason is simple. NO2 "drives" more glucose into your muscle cell throughout the entire day. The "flow" of low-glycemic index carbs works ideally with NO2.
NOTE: You get one "cheat day" a week, that's when you can reach for the high glycemic carbs! (See chart below.)
| GLYCEMIC INDEX CHART | ||
|---|---|---|
| SUGARS | ||
| High | Medium | Low |
| Glucose | Fructose | |
| Sucrose | ||
| Honey | ||
| Cane Syrup | ||
| Maple Syrup | ||
| Corn Syrup | ||
| VEGETABLES/LEGUMES | ||
| High | Medium | Low |
| White Potato | Sweet Potato | Cauliflower |
| Carrots | Green Peas | Peas |
| Parsnips | Asparagus | |
| Lentils | ||
| String Beans | ||
| Kidney Beans | ||
| Kale | ||
| Broccoli | ||
| Lettuce | ||
| FRUIT | ||
| High | Medium | Low |
| Raisin | Oranges | Apple |
| Banana | Grapes | Peach |
| Plum | Watermelon | Pear |
| Fig | Cherries | |
| DAIRY | ||
| High | Medium | Low |
| Yogurt | ||
| Milk | ||
| GRAINS | ||
| High | Medium | Low |
| White Rice | Whole Grain Bread | Barley |
| Cornflakes | Spaghetti | |
| Wheaties | Oatmeal | |
| White Bread | Brown Rice | |
Protein - Building New Muscle
Carbs give you and your muscles energy. But it's protein that gives your body the building blocks it needs to grow new muscle. In case you haven't heard it a million times before, I'll say it one more time: only "complete" protein builds muscle. Complete proteins contain all the aminos, including the 8 "essential" aminos that your body can not make by itself. Okay, I've said it.
After choosing only complete proteins, I think variety, and taste, are what count most. As bodybuilders, we're on such a "structured" diet, that if we don't enjoy the food we eat, we are likely to "cheat" more than the one day a week we're entitled to.
Fats - the Good, the Bad and the Ugly
Not all fats are bad for you. Some, in fact, are healthy. Let me give the final word on fat. There are three types of fats, with three completely different molecular structures. You've got Saturated, Polyunsaturated, and Monounsaturated.
Saturated Fats – NO GO
These are the harmful fats. They elevate cholesterol in the blood. They also lack the essential fatty acids you need! Here are examples of saturated fats:- Butter
- Cheese
- Chocolate
- Egg yolks
- Meat fat
- Dairy fat
- Shortening
- Palm oil
- Palm kernel oil
- Coconut oil
Except for the “tropical” ones (palm, palm kernel, and coconut) you can easily recognize a saturated fat because it is solid at room temperature. In other words, if it keeps its shape, it’ll help you lose yours!
Poly and Mono Unsaturated Fat – GO!
Vegetable fats are mostly mono and poly unsaturated. And instead of raising blood cholesterol, they actually lower it. The contain the essential fatty acids (EFA’s) such as omega 3’s and omega 6’s. Where do you find these friendly fats?
Polyunsaturated:
- Fish
- Walnuts
- Pecans
- Almonds
- Flax
- Some salad dressings
- Soybean oil
- Sunflower oil
- Safflower oil
Monounsaturated:
- Avocados
- Cashews
- Peanuts
- Pecans
- Natural peanut butter
- Olive oil
I'm telling you about the good fats, because all too often bodybuilders cut them out completely in an attempt to lean out. But listen to this. EFA's are essential to improving insulin sensitivity, energy production, oxygen transfer, suppressing cortisol, promoting growth and. burning fat!!!
| PROTEIN CHART | |||||
|---|---|---|---|---|---|
| FOOD | Portion | Calories | Protein | Carbs | Fat |
| BEEF | |||||
| Bottom round trimmed | 1 oz | 45 | 6.2 | 0.0 | 2.1 |
| Bottom round untrimmed | 1 oz | 64 | 5.7 | 0.0 | 4.4 |
| Flank untrimmed | 1 oz | 51 | 5.6 | 0.0 | 3.0 |
| Tenderloin untrimmed | 1 oz | 82 | 5.0 | 0.0 | 6.7 |
| Top Sirloin untrimmed | 1 oz | 44 | 6.0 | 0.0 | 2.0 |
| CHICKEN - WHITE MEAT | |||||
| Breast+Skin | 1 oz | 49 | 5.9 | 0.0 | 2.6 |
| Breast only | 1 oz | 31 | 6.5 | 0.0 | 0.4 |
| TURKEY | |||||
| Dark Meat | 1 oz | 35 | 5.7 | 0.0 | 1.2 |
| Light Meat | 1 oz | 33 | 6.7 | 0.0 | 0.4 |
| FISH | |||||
| Cod | 1 oz | 23 | 5.0 | 0.0 | 0.2 |
| Tuna (canned in water) | 1 oz | 35 | 7.5 | 0.0 | 0.5 |
| Tuna (fresh) | 1 oz | 41 | 6.0 | 0.0 | 1.4 |
| Bass (fresh water) | 1 oz | 32 | 5.3 | 0.0 | 1.0 |
| Bass | 1 oz | 27 | 5.2 | 0.0 | 0.6 |
| Salmon | 1 oz | 48 | 6.0 | 0.0 | 2.6 |
| EGGS | |||||
| The "Whole" Egg | 1 large | 75 | 6.3 | 0.6 | 5.0 |
Hint: Put every last gram of your daily fat allowance - what's not already in the food you eat - into great-tasting sauces! That way you'll avoid the weekend "pleasure mode" binges, and won't be tempted to try to "un-do" what you've done by going on one of those ketogenic-type diets.