Body Re-Engineering Transformation Guide: Putting It All Together - (Part 8)

At the end of the day, losing fat is a matter of creating a slight caloric deficit. This caloric deficit can be created through either an increase of activity, a decrease in caloric intake or both.

Navigation:


Part 1: Introduction
Part 2: Setting Goals
Part 3: Bodybuilding Training Program
Part 4: Workout Charts
Part 5: Bodybuilding Diet
Part 6: Bodybuilding Supplements
Part 7: Rest And Recovery
Part 8: Putting It All Together
Part 9: What To Do After Week 12

Putting It All Together

Now that we have thoroughly discussed training, nutrition, supplementation and rest, let's see what your diet program should look like.

At the end of the day, losing fat is a matter of creating a slight (notice the word SLIGHT) caloric deficit in order to start losing weight in the form of fat. This caloric deficit can be created through either an increase of activity, a decrease in caloric intake or both.

My strategy to save muscle as I go down is to do the minimum amount of cardiovascular activity that I can get away with at the time while keeping the calories as high as possible. Every so often, then I either reduce calories slightly again or increase the Cardio a bit in order to keep results coming.

Keep in mind that I do not know exactly what your schedule looks like so please feel free to adjust the times to match your schedule. As long as there are at least 2 but no more than 3 hours in between meals, you can move the times accordingly. Also, I assumed that training will happen at 6pm so if you train at any other time, simply move the pre-workout supplements and post workout meals accordingly.

Sample Day Breakdown For Men

Morning

  • Supplements

  • Cardio
    • 6:00 - 6:45 am


7:00AM


10:00AM


12:00 Noon


3:00PM


5:30PM

  • Meal 5

    • 1 cup of brown rice, or medium sized baked potato, or sweet potato
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6-8 ounces of chicken, turkey, or lean fish


6:30PM


7:00-8:00PM


8:30PM


10:30PM


NOTE: Choose two days of the week, preferably leg days, to slightly increase your calories in order to prevent the body from adapting to the diet. Do this by slightly increasing your carbohydrates by adding a half a cup of oatmeal in the morning, and half a cup of rice to meals 3 and 5. Also, do 1/3 cup of cream of rice after the workout. On non-workout days, trade the post workout meal for a solid meal consisting of salmon and green beans or any other green vegetable.

Sample Day Breakdown For Women

Morning

  • Supplements

  • Cardio

    • 6:00 - 6:45 am (Depending on the length of the session)


7:00AM


10:00AM


12:00 Noon


3:00PM


5:30PM

  • Meal 5

    • 1 cup of brown rice, or medium sized baked potato, or sweet potato
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6-8 ounces of chicken, turkey, or lean fish


6:30PM


8:30PM


10:30PM


NOTE: Choose two days of the week, preferably leg days, to slightly increase your calories in order to prevent the body from adapting to the diet. Do this by slightly increasing your carbohydrates by adding 1/4 cup of oatmeal in the morning, and 1/4 a cup of rice to meals 3 and 5. Also, do 1/4 cup of cream of rice after the workout. On non-workout days, trade the post workout meal for a solid meal consisting of wild Atlantic salmon and green beans or any other green vegetable.

Measuring Progress

The maximum amount of fat one should lose per week is 1-2lbs. Use calipers to see if the numbers are going down. Don't worry about calculating the BF%. Instead concentrate on the readings.

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If your caliper readings are going down, then you know that body fat is being lost. If weight goes down but caliper readings remain unchanged, then you may be losing muscle.

Conversely, you will only adjust your cardio upwards by a factor of five minutes per session or you will decrease your caloric intake slightly if no fat loss is experienced after two Weeks.

Too fast, too soon only leads to muscle loss and loss of strength. So what you want to do is lose no more than 2 lbs per Week. The first Week will be the exception as typically anywhere between 5-10lbs can be lost depending on how much extra glycogen and water your body needs to get rid off. After the first week however, only 2 lbs should be the max amount.


How To Use Calipers.

Week To Week Diet And Cardiovascular Training Adjustments

Active Recovery Week & Week 1

  • Start out with the prescribed diet above and 3 sessions of 30 minutes of cardio:

    • Wednesday
    • Saturday
    • Sunday


Weeks 2-3

  • Cardio

    • Increase your cardio to four 30 minute sessions so now you will do one on Tuesday, Wednesday, Saturday, and Sunday.

      Remember to work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

      HEART RATE CALCULATOR
      Enter Your Age - Then press Calculate.
      Results:
      Max Heart Rate

      When you hit a plateau then you can increase the intensity of the machine.

      If you approach the cardio with the same enthusiasm and work ethic as your weight training, you will get the most out of it. If you can read something as you perform your cardio then you are certainly not working hard enough.

  • Diet

    • If you lost 1-2 lbs last week, then keep the diet the same for this week and do not change a thing. If you are not losing at least one pound bodyweight per week it's time for a calorie adjustment in the neighborhood of a 200 - 300 reduction. These calories will come from the starchy carbohydrate department so we are looking to reduce between 50-75 grams of carbs per day taken out evenly from the 6 meals with carbohydrates. This reduction will happen even over your high calorie days.


Weeks 4-5

  • Cardio

    • Perform a couple of extra cardio sessions per week. Add them to any of the three remaining days, thus bringing your sessions to six 30-minute sessions.

      Again, remember to work hard and try to bring your heart rate to 85% of your maximum.

  • Diet

    • If you lost 1-2 lbs last week, then keep the diet the same for this week and do not change a thing. If you are not losing at least one pound bodyweight per week it's time for another calorie adjustment in the neighborhood of a 100 - 200 reduction. These calories will come from the starchy carbohydrate department so we are looking to reduce between 25-50 grams of carbs per day taken out evenly from the 6 meals with carbohydrates. This reduction will happen even over your high calorie days.


Weeks 6-7

  • Cardio

    • If you lost 1-2 lbs last week, then keep the cardio the same; six 30-minute sessions.

      Otherwise, you will need to up it to add an extra session (which will mean you will do cardio every day) and increase each session to 35 minutes everyday.

      Again, remember to work hard and try to bring your heart rate to 85% of your maximum.

  • Diet

    • If you lost 1-2 lbs last week, then keep the diet the same for this week and do not change a thing. If you are not losing at least one pound bodyweight per week it's time for another calorie adjustment in the neighborhood of a 100 - 200 reduction. These calories will come from the starchy carbohydrate department so we are looking to reduce between 25-50 grams of carbs per day taken out evenly from the 6 meals with carbohydrates. This reduction will happen even over your high calorie days.


Weeks 8-10

  • Cardio

    • If you lost 1-2 lbs last week, then keep the cardio the same.

      Otherwise, increase to seven 35-minute sessions if you were doing six 30 minute ones. If you were already at seven 35 minute sessions, increase each session to 45 minutes everyday.

      Again, remember to work hard and try to bring your heart rate to 85% of your maximum.

  • Diet

    • If you lost 1-2 lbs last week, then keep the diet the same for this week and do not change a thing. If you are not losing at least one pound bodyweight per week, then eliminate one of the high calorie days and substitute it for a low calorie one.


Weeks 11-12

  • Cardio

    • If you lost 1-2 lbs last week, then keep the cardio the same.

      Otherwise, increase to seven 35-minute sessions if you were doing six 30 minute ones. If you were already at seven 35 minute sessions, increase each session to 45 minutes everyday.

      If you were already at seven 45 minute sessions, increase each session to 60 minutes everyday. In this case, you may want to do 2 different cardio activities on the same session for 30 minutes each. For example, 30 minutes of recumbent bike followed by 30 minutes of elliptical.

      Again, remember to work hard and try to bring your heart rate to 85% of your maximum.

  • Diet

    • If you lost 1-2 lbs last week, then keep the diet the same for this week and do not change a thing. If you are not losing at least one pound bodyweight per week, then eliminate Meal #7.


Monthly Progress Sheets

Instructions: Starting on Week 1, check the days that you perform weight training, the days that you perform cardio and the days that you follow your diet as per the recommendations offered in this transformation feature. For optimal results, you should have 5 days of weights checked each week, 3-5 days of cardio for week 1, and 7 days of diet checked off. In this manner, at the end of the 12 weeks, you will be able to assess objectively how closely you followed your program. Your sheet should look like the one below:

Chart

Click Here For A Printable Progress Sheet.