If you followed the workout for ripped fusion, then you know its a heck of a workout. I've done that actual workout this week and the pumps are mind-blowing. As you know, you'll be continuing with same workout this week. The ripped fusion workout will have some changes come next week. This will show you how hybrid strength system keeps things going and changing. For all of you out there, this is truly a "real" workout that keeps you growing. But lets get to the reason of this weeks installation. Now that you have the workout, its time to give some dieting tips along with it.
When bodybuilders diet down for a show, among the first things that are cut out are carbohydrates. Carbs helps the body produce energy and plays a role in muscle tissue protection. Also, if you consume too much carbs, you tend to achieve a thicker look rather than a lean one. But the problem with cutting carbs out is that the body will have no other source of energy other than protein itself, which means you're about to lose muscle. Now when you lose muscle, you lose any chance of getting lean. Muscles help with metabolism which speeds it up. SO the more muscle you gain, the more faster your metabolism works. This is why I suggest, low-carbs and low-fat dieting, this way, your body has enough energy, like before a workout for instance, to burn and you can still build muscle. I think this should be the way everyone who competes in bodybuilding should diet. Complex carbs should be taken when your on a low-carb diet, the simple carbs are the junk food kind (candy bars, candies, ice cream, donuts, anything that has "additional" sugars.) Here are a list of some carbs you CAN eat. All are complex carbs.
- Brown and White Rice
- Whole Wheat Bread
- All Bran cereals
- Skim Milk
- Sweet Potatoes
Also when undergoing a low-carb-low-fat diet, you should also increase your protein intake. This will help you keep building muscle even while your dieting. You should eat about 1.5 grams of protein per bodyweight. Make sure about 90% of your meals are protein. Remember, three big meals and two to three small ones. These small meals can be a sandwich (on whole wheat) or a protein shake. Also I've learned that if you take BCAA during your workout, you'll increase your lean body mass, which is muscle. BCAA are used as a form of energy in the body as well as carbs. Also taking BCAA will decrease body fat as well. Take about .44 per bodyweight. This will help with gaining LBM in no time. Now back to protein, you should be taking "complete" proteins because they will be the ones to support body growth and maintenance. These proteins will more likely be "animal" proteins. While your dieting, "plant" proteins or incomplete protein should be out of the way. Here are list of proteins below. These are all low-fat "complete proteins".
- Chicken Breast
- Turkey Breast
- Inside Round Steak
- Tenderloin Pork
- Ground Turkey or Chicken
- Lean Fish (snapper, sole, cod, halibut)
- Canned Chicken or Canned Tuna
Hybrid nutrition revolves around "changing up" which means that you should change up the foods you eat weekly if not daily. This way your body cannot get used to the foods you are eating. Bodybuilding as well as Power lifting should be fun and the reason why some of us have fun at these sports is because we like to eat. It shouldn't get to a point where eating is a task. Change up the foods you eat daily or weekly. Just keep your body "guessing", never let it know what your eating. Also, drinking lots of "cold" water will speed up metabolism. So water should be an obvious choice when choosing a drink. If you can't stay away from soft drinks, diet soft drinks maybe a choice for you (Diet Coke, Diet Pepsi, etc..).
As for the supplements, BCAA is an obvious choice because taking it during your workout will increase LBM and decrease bodyfat. Proteins like Methoxy-Pro and Nitrotech or any meal-replacement (Meso-Tech) will help with your meal. Just remember, to take your protein after your workout when your body is in the "repairing" process. One of your meals should be a protein shake after the workout and before the workout can be a meal. Creatine can be taken to maintain and/or increase your strength. Cell-tech or Swole will work. Creatine will give your physique the strength it needs to put on the muscle. Fat-Burners are a must, but they are double-edged sword. If you know how to use it and know that "more" can be dangerous, you will do fine. Ever see that episode of "Tough Enough" where the guy nearly passes out from ephedrine. Well, that's a prime example. I had a friend who almost did the same thing recently. When your body isn't used to ephedrine, it isn't smart to take more than what the bottle prescribes. All I'm saying is that you have to take fat-burners intelligently...this going out to all beginners. Read what's on the bottle and do nothing more than what it says. Hydroxycut or Xenadrine are good for getting extremely lean and cut up. They are proven to deliver results as long as you follow the guidelines on the bottle.
Well, I hope this helps educate those of you out there reading this. With the tips above, you should be well on your way to a leaner, stronger, and bigger physique. Designing diets should be left up to the lifter who will be doing the dieting, but by giving some tips, designing your diet should be a lot easier. If you have any questions or would like to update me on your progress, please feel free to email me at email@example.com. Later this month, I will be offering my strength system at 50% below regular price for an entire week which will include two new articles from me, so if your interested, please email me. Next time, I will discuss ways you can keep yourself motivated and determined on ripped fusion. Until next time, stay big!