Wednesday, May 13, 2009

get-lean diet


Excuse us if we're being a bit manipulative this month. We modified your poundages and reps starting on page 100, and now your carbs are about to get manhandled: flipped upside down, then flipped right side up, then upside down and inside out.

If you let your body coast on the same amounts of oatmeal and vegetables every day, it adapts to that predictability and ceases to change. When you have bodyfat to lose and a six-pack to uncover, change is exactly what you need. So you must modify your food intake with the following four-week meal plan the same way you do your training. Because when it makes you leaner and more ripped, being manipulative doesn't sound so bad, does it?

ERRATIC EATING

Similar to the "Highs & Lows" training program, this diet varies your carbohydrate intake similar to the way your reps are flip-flopped in the gym. You'll eat low-carb on Day I and double that amount on Day 2. Then the scheme is reversed, just as the rep ranges are in the workout: On Day 3 you eat higher-carb and on Day 4 you cut carbs in half. To be more specific, you'll eat 0.5 gram of carbs per pound of bodyweight on Days 1 and 4, and 1 gram per pound on Days 2 and 3. This four-day cycle repeats seven times over the course of the program.

Lean Cycle
Every four days, you have two higher-carb days (Days 2 and 3)
sandwiched between low-carb days (Days 1 and 4). After Day 4, the cycle
repeats:

DAY CARB INTAKE DIET DAY

Monday low 1
Tuesday high 2
Wednesday high 3
Thursday low 4
Friday low 1
Saturday high 2
Sunday high 3
Monday low 4

Cycle repeats starting with Day 1 on Tuesday, and so on.
LEAN PLAN

These sample daily menus are designed for a 180-pound male but will work well for anyone weighing 160-200 pounds. If you're above or below this range, simply adjust your portion sizes accordingly.

DAYS 1 + 4

Breakfast
4 large whole eggs
2 large egg whites
2 slices low-fat American cheese
1 cup oatmeal

Late-morning snack
2 scoops whey protein
1 Tbsp. peanut butter

Lunch
8 oz. extra-lean ground beef

2 cups mixed greens salad
1 Tbsp. olive oil/vinegar dressing

Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa

Preworkout snack
2 scoops whey protein

Postworkout snack
2 scoops whey protein
12 oz. Gatorade

Dinner
8 oz. chicken breast
1 cup broccoli
2 cups mixed greens salad
1 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 cup low-fat cottage cheese

TOTALS: 2,393 calories, 338 g protein, 93 g carbs, 63 g fat

DAYS 2 + 3

Breakfast
4 large whole eggs
2 slices low-fat American cheese
1/2 cup Raisin Bran
1/2 cup low-fat milk

Late-morning snack
2 scoops whey protein
1 oz. mixed nuts

Lunch
1 can solid white tuna in water
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise

Midday snack
1 cup low-fat cottage cheese
1/2 cup sliced pineapple

Preworkout snack
1 scoop whey protein
1 medium banana

Postworkout snack
2 scoops whey protein
20 oz. Gatorade

Dinner
9 oz. tilapia (or other low-fat fish such as cod or sole)
20 asparagus spears
2 cups mixed greens salad
2 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 Tbsp. peanut butter
1 cup low-fat cottage cheese

TOTALS: 2,695 calories, 314 g protein, 183 g carbs, 76 g fat

NOTE: Mix all protein powders according to directions on the label.
Cycling your carbs in this manner will help spur fat loss by keeping calories in check. But cycling between extremely low-carb days and highercarb days also helps prevent the body from adapting to one level of carbohydrate and calorie intake. This will keep your metabolism running at full speed over the 28-day program. The concept is similar to muscle confusion: The more you keep your muscles guessing, the better they'll respond to your training. In the case of your diet, alternating between different levels of carb intake will keep your fat stores in limbo, making it more likely that your body will respond by shedding flab.

HI, PROTEIN

On low-carb days protein accounts for the majority of your calories. You'll take in 1.5-2 grams per pound of bodyweight per day, or 270-360 grams for a 180-pound individual. This equals about 55% of total calories from protein, 20% from carbs and the remaining 25% from dietary fat. All of this comes to roughly 13 calories per pound of bodyweight per day, or 2,340 calories for the 180-pounder.

Protein remains the same for Days 2 and 3: 1.5-2 grams per pound of bodyweight. With the higher carb intake, protein becomes about 45% of total calories, close to 30% from carbs and fat still hangs around 25%. You'll consume 15 calories per pound of bodyweight, or about 2,700 calories for the 180-pounder.

Each Sunday, your only nontraining day of the week, drop the meal after workouts and drink the preworkout shake as a snack. This equals about 12 calories per pound of body weight if Sunday falls on Day 1 or 4 of the meal plan, and 14 calories per pound if it falls on Day 2 or 3.

After four weeks, you'll likely move on to another training program. Feel free to step away from this carb-cycling diet plan to something a bit higher in carbs, especially if you set your sights on gaining more mass. When it's time to get super-lean again, though, don't hesitate to be manipulative.

THE BURN ZONE

TO ENHANCE YOUR FOUR-WEEK TRAINING AND DIET PROGRAMS, TRY THE FOLLOWING SUPPLEMENTS. COMBINING THESE FIVE INGREDIENTS WILL TURN UP THE HEAT ON YOUR BODYFAT ATTACK

* CAFFEINE Luckily, one of the best get-lean ingredients on the market is also the most readily available. In terms of fat-burning, caffeine works by binding to fat cells and enhancing lipolysis, a process in which more fat leaves the fat cells to travel to tissues like muscle where it can be burned for fuel. Caffeine also helps blunt fat storage in those cells. While drinking coffee is the way most people get their fix, we suggest you stick with caffeine in tablet form; it's easier to control your dose and a bottle of caffeine pills is dirt cheap. Sorry, Starbucks.

Fat-Attack Dose: Take 200-400 mg in the morning and about an hour before workouts. Also consider a third dose midafternoon.

* GREEN TEA These days it's all about going green, and for good reason. Green tea contains compounds known as catechins. One in particular, epigallocatechin gallate (EGCG), is responsible for the majority of green tea's fat-burning effects. EGCG can inhibit the enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat-burning. By stopping the breakdown of norepinephrine, you can keep metabolism and fatburning elevated for longer, especially when caffeine is used to free up fat from fat cells.

Fat-Attack Dose: Take 500-1,000 mg of green tea extract standardized for EGCG in the morning and about an hour before workouts. On rest days, take a second dose in the afternoon. Also consider a third helping later in the day.

* SYNEPHRINE This plantbased supp's structure is similar to that of the neurotransmitter epinephrine, and it has been shown to raise metabolic rate and blunt appetite while also encouraging fat cells to increase the amount of fat they release to be burned. Sometimes those pesky fat cells just need a little nudge or, in synephrine's case, a good, forceful kick to the backside.

Fat-Attack Dose: Take 200-600 mg of citrus aurantium, standardized for 5-20 mg of synephrine, 2-3 times per day before meals.

* CARNITINE This is the ultimate fat-burning chauffeur, especially when carb intake is low. An amino acid/vitaminlike substance, carnitine is critical for transporing fats into the mitochondria of cells, where they're burned for fuel. Carnitine's also a great team player. Taking it along with caffeine and synephrine enhances the amount of fat that gets burned.

Fat-Attack Dose: Take 1-3 grams in the form of L-carnitine, acetyl-L-carnitine, L-carnitine L-tartrate or propionyl-L-carnitine with breakfast, preworkout and post-workout shakes, and your last meal of the day.

* FISH OIL Fighting fire with fire might not be wise, but fighting fat with fat definitely works. Fish oil provides the essential omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid. They enhance fat loss via their conversion to prostaglandins, hormone like substances that promote the process of generating body heat by increasing metabolic rate. Research also confirms that omega-3 fatty acids help prevent dietary fat from being stored as bodyfat.

Fat-Attack Dose: Take 1-3 grams with 2-3 meals per day.M&F

BY JIM STOPPANI, PHD, AND JOE WUEBBEN

PHOTOS BY PORNCHAI MITTONGTARE




Source Citation:Stoppani, Jim, and Joe Wuebben. "Eating full circle: your fat stores will never know what hit 'em when this get-lean diet and supplement plan take over.(NUTRITION)." Joe Weider's Muscle & Fitness 70.5 (May 2009): 120(6). Popular Magazines. Gale. BROWARD COUNTY LIBRARY. 13 May 2009
.
Gale Document Number:A197352427

Disclaimer:This information is not a tool for self-diagnosis or a substitute for professional care.



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Sincerely,
leonard.wilson2008@hotmail.com
Len Wilson








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