In all of my years of training as a powerlifter and bodybuilder, the word
diet has to be the most misunderstood word in the dictionary. The general
public thinks dieting means starvation. There are guys that go without eating for
a short period of time, notice a slight weight loss, then begin eating
again. In the end, they splurge and gain more weight than they had
Dieting is no more than controlled eating. You can gain, lose or maintain
your weight simply by controlling your eating habits. We as a society have
been taught to eat three balanced meals a day. What I tell guys who ask is
to first break those three meals down into eight smaller meals throughout
their day. For instance, take your breakfast and eat small portions every
two hours such as 6am, 8am and 10am instead of all at once at 9am.
Next, eat portions of your lunch every two hours such as 12pm, 2pm, and 4pm.
Then for your dinner, keep your proteins high and start cutting your
carbohydrates at 6pm, 8pm and 10pm (your last meal). By following this
schedule for a few weeks, you will notice an increase in all your bodily
functions and will genuinely have more energy.
Think of yourself as a high-powered engine. To keep it running properly, you
must keep it fueled constantly. Depending on where you are in our training,
you need to adjust your diet accordingly. The best way to monitor your diet
is to prepare your own foods. In the real world, we both know it's not
always easy. Most of the time, guys tell me they do not have the time to
prepare their own foods. It's not so hard.
Here's a typical menu I might follow when I'm trying to shed some pounds:
6am: Uni-Syn (meal replacement), Hi Protein Bar, Animal Cuts.
Depending on how serious you are about your weight is how serious you should
be about your diet. I recommend that no seasonings be added to foods. You
should eat your food plain and bland. Avoid frying and try to eat your food
steamed or baked. Drink plenty of water throughout the day.
8am: Boiled egg whites or scrambled eggs, Animal Pak.
10am: Ultra Whey Pro (protein shake), small serving of oatmeal, grits or
12pm: Small serving of chicken, fish or turkey with green salad or other
green veggies of choice.
2pm: Uni-Syn or Hi Protein Bar, Animal Cuts.
4pm: Small baked potato, small serving of steamed rice, pasta or oatmeal.
6pm: Ultra Whey Pro or Hi Protein Bar.
8pm: Small serving of chicken, fish or turkey along with a small green salad
or other green veggies.
Now for people wanting to gain weight, you'd keep the Animal Pak, skip the
Animal Cuts and switch to Animal M-Stak, for example. You would then follow
the above menu except you'd need to add more carbohydrates and overall
calories. You would also rotate in lean cuts of red beef to replace some of
the chicken, fish, and turkey. Again, try not to eat fried foods. If you
must eat fast food and burgers are your only choice, eat them plain with no
ketchup, mayonnaise or mustard.
The main secret with any type of diet plan is to be consistent with the
times you eat to help regulate your bodily functions. Any time you skip a
meal, your body goes into a survival mode; it will want to hold onto
everything you had eaten earlier. This is why most people who only eat once
a day, experience only minor or no weight loss.
Once you reach your goal bodyweight, you can adjust your diet in order
maintain that weight you've achieved. Splurging or eating your favorite
cheat foods can now be a treat once a week. There's no real secret to
dieting. Like I said before, it's about planning out a diet plan and then
sticking to it no matter what.
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