Dino's Bodybuilding Guide Week 17: Dieting Strategy!

This week I will show you how to figure out the caloric need for your specific Anabolic needs. I will show you how I did it and discuss the similar methods.
This Is Week #17. Click here for Week #1.

Greetings, welcome to week #17 of my weekly goals and objectives page/journal. I have begun to calculate the exact number of weeks that we have left until the 2003 Team Universe. We are currently 27 weeks out, that is it, and it will be here before we know it! I expect this year to be the biggest turnout ever. This year an IFBB Pro Card will be awarded to the overall winner. This will undoubtedly draw in the top natural bodybuilders; all of which are trying to cross the ranks into IFBB professionalism.

WEEK #17

Topic of the Week: Dieting Strategy - The Numbers and Specifics: How I Figured It Out And How To make It Fit Anyone!

I want to take this week's journal as an opportunity to answer some questions that arose from my most recent article "The Anabolic Nutrient Timing Factor" (ANTF). I must mention how excited I am about the connection that I have made with several individuals from around the world. This week I will show you how to figure out the caloric need for your specific Anabolic needs. I will show you how I did it and discuss the similar methods that are currently being used by three well-known natural bodybuilders. Before we begin I need to say something. I am the first to admit that I have tried some pretty extreme theories when it comes to bodybuilding nutrition. I have also always believed in sound nutrition. I have always been extremely interested to learn about all of the metabolic pathways that the molecular particles of digested nutrients go through. I am still learning about nutrition right now and to be totally honest with you I do not think that anyone has a 100% "I totally understand everything about nutrition grip" on the subject. I do believe that there are individuals out there that have experimented with different theories and these individuals know what works.

Having said all of that trust me, this theory of ANTF works and is backed by trial, experimentation, and most importantly science. It is undoubtedly the most healthy/natural way to go about getting ready for a bodybuilding competition. Research pretty much backs every aspect of this theory. The rest is covered by the proof in the pudding so to speak. Lets take a look at one of the 5 most important contributing factors that allowed Skip La Cour to win the overall title and earn his IFBB Pro card at the 2002 NPC Team Universe (Drug Free Nationals).

"I was extremely efficient with the type of food and the timing of the food I ate every single day. In other words, I adopted and embraced the "Nutrient Timing Factors" outlined by Paul Cribb early in the year and followed those winning nutritional strategies all season long (1)."

"About 70 percent of my calories for the day surrounded my workouts. Higher-glycemic, starchy carbohydrates were only consumed within the three-hour window around my training. Vegetables were eaten throughout the other times of the day (1)."

How is that for proof? Not enough? Want more? Okay here we go... I personally have broken-down Champion Natural bodybuilder Jeff Willett's current nutritional scheme. He is consuming 40 percent of his total daily calories around his training schedule. I am currently consuming 50% of my total daily kilocalories around my training regimen. There you have it 3 Natural bodybuilders using this nutritional regimen all basing the bulk of the theory around the ANTF. Skip La Cour at 70%, myself at 50%, and Jeff Willett at 40%. We all consume the bulk of our kilocalories around our training. So how do you make this fit your personal diet? Here is the math!

Before we go into general specifics it is important for the most detailed of you to know that I recommend you use your current caloric intake if you know it. In other words if you keep a journal use a kilocalorie range that you know works for you and do not be concerned with this next equation. I think that to keep this as simple as possible you should just multiply your lean body mass, which is the amount of muscle, bone, blood, and other tissues that you have (basically everything but your nasty ole fat cells) by 15.

Step #1

NOTE: An auto-calculator is at the bottom of these equations for you to use!

For example let us say that I think that I have 140 pounds of muscle or lean body mass on my body, I would multiply 140 X 15 (to get) = 2100 kilocalories. (Figure out your lean body mass by finding out what your bodyfat percentage is, then subtract that percentage from your total weight to get your lean body mass. You can use calipers to measure your bodyfat.) This is the amount of kilocalories that I will be using to feed everything in my body except the fat because it dose not need energy. Moving on...

Step #2-A Figuring out your Protein

Following along with my tactic, 50% of this would be 1050 kilocalories. The macronutrient ratio used in the ANTF is 50% protein, 40% carbohydrate, and 10% fat. So, 50% of 1050 can be calculated by using this equation:

1050 X 0.5 = 525

To get grams divide 525 by 4 (4 kilocalories in every gram) = 131 grams of Protein. Divide this by the number of anabolic meals you wish to eat, which is four, to get the grams of protein for each meal. 131g / 4 meals = 33 grams of protein a meal for your first four meals.

Step #2-B Figuring out your Carbohydrate needs

Following along with my tactic 50% of your total daily calories would be 1050 kilocalories. The macronutrient ratio used in the ANTF is 50% protein, 40% carbohydrate, and 10% fat. So, 40% of 1050 can be calculated by using this equation:

1050 X 0.4 = 420

To get grams divide 420 by 4 (4 kilocalories in every gram) = 105 grams of carbohydrates. Divide this by the number of anabolic meals you wish to eat, which is four to get the grams of protein for each meal. 105g / 4 meals = 26grams of carbohydrates a meal for your first four meals.

Step #2-C Figuring out your Fat needs

Following along with my tactic 50% of your caloric intake would be 1050 kilocalories. The macronutrient ratio used in the ANTF is 50% protein, 40% carbohydrate, and 10% fat. So, 10% of 1050 can be calculated by using this equation:

1050 X 0.1 = 105

To get grams divide 105 by 9 (9 kilocalories in every gram) = 12 grams of Fat. Divide this by the number of anabolic meals you wish to eat, which is four to get the grams of protein for each meal. 12g / 4 meals = 3 grams of fat per meal for your first four meals.

The above numbers make up half your dietary intake.

Step #3 - Figuring the remaining meal macronutrient ratios.

You still have the other 1050 kilocalories to consume. I like consuming them through the use of a mixture of fibrous and mixed vegetables because I like to eat. It takes about three times as much of these vegetables to equal what one serving of a more starchy carbohydrate like oatmeal or grits. Besides the vegetables that I am using are lower glycemic and keep my blood sugar levels stable allowing me to feel good through the remainder of the day.

Protein - 50% of the remainder is figured the same way that the first amount of protein was, therefore you have 131 grams of protein left to eat. I have been eating a total of 8 meals a day. I eat the first 4 anabolic ones and then an additional 4 lower glycemic stable ones when insulin sensitivity is lower. So once again I would consume 4 meals containing 33 grams of protein.

Carbohydrates - 40% of the remaining 1050 kilocalories is figured the same way that the first amount of carbohydrate was, therefore you have 105 grams of carbohydrates left to eat. I eat the first 4 anabolic ones, which contain higher glycemic carbohydrates and then an additional 4 lower glycemic stable meals when insulin sensitivity is lower. So once again I would consume 4 meals containing 26 grams of carbohydrates.

Fat - 10% of the remaining 1050K is figured the same way that the first amount of fat was, therefore you have 12 grams of fat left to eat. So once again I would consume 4 meals containing 3 grams of fat each.

Calculate YOUR Nutritional Intake!

Enter Your Bodyweight In The Appropriate Box Below:

Your Bodyweight In Pounds: OR In Kilograms:

Your Body Fat Percentage: % (Do not enter the percent sign.)

Recap

So, to recap the current dieting strategy, I am consuming the bulk of my kilocalories around the timing of my training sessions. I consume 50% of my kilocalories within my 4 meals that revolve around training. They consist of 26 grams of high glycemic carbohydrates, which spike my insulin levels and 33 grams of protein. For the remainder of the day I consume 4 more meals consisting of 33 grams of protein and 26 grams of lower glycemic carbohydrates. This allows my blood sugar and insulin levels to remain at a steady rate for the remainder of the day.

Learn more about the glycemic index and find a glycemic foods database here.

What foods am I using to do this? In the meals that revolve around my training I use a high glycemic cereal like Frosted Flakes or Honey Combs, medium potatoes, grits, oatmeal, honey, black strap molasses, skim milk, cane syrup, Gatorade, and Powerade for the carbohydrate selection. For protein I use a good whey and soy protein mixture or a lean source of solid food like chicken, turkey, fish, or lean beef. The other four meals come from lower glycemic carbohydrate choices like fibrous vegetables including green beans, spinach, carrots, mixed vegetables, broccoli, cauliflower, okra, and lettuce. The protein used for these meals comes from the same solid food choices that were mentioned earlier.

This diet will not only keep my muscles healthy, as I stated before it is backed by science! My current diet is providing me with 2200 kilocalories. It is meticulous but hey I am preparing for the NPC Team Universe, the biggest show of my life, do you think that I will be willing to put in the extra time peaking out my diet???

For those of you wondering here are the specifics my current diet.

Total Protein = 275 grams
Total Carbohydrates = 220 grams
Total Fat = < 25 grams
Total kilocalories = 2200

References:
1. La Cour S. How I Won My Second NPC Team Universe Overall Title, Skip La Cour's "Mass Machine". http://www.skiplacour.com/Summary-2002-TU.htm. 1 Feb. 2003.

Training

I am training 5 days a week now. I train each body part one time during the week. The ideal routine is broken down as follows:

Day #1 Quads, Hamstrings, & Glutes
Day #2 Chest & Shoulders
Day #3 Back & Traps
Day #4 Calves
Day #5 Arms

I will do hamstrings and quadriceps together from now on. I really like staying in the squat rack and when I break up the muscle group I stay sore too long to fully recover before it is time to train the remaining portion of the legs. Therefore I am choosing to bomb them out together as I said before I stay in the squat rack for quite a while. I basically go into the gym and punish the hell out of the muscle group being trained. I use moderate to light weight and really concentrate on squeezing the blood into the muscle. My workouts have been productive and interesting. I love this method of training and plan on using it at least until the 2003 season is over. I just go into the gym with a predetermined number of sets in mind and reap havoc on the muscle group. My theory as always has been is that if you are getting sore and you eat to build you will grow. Although I am "dieting" I am still fueling my body with plenty of protein for maintenance and rebuilding. It is a true science this sport of bodybuilding and only few can do it.

Cardio

Utilizing the elliptical machine at the health club. I use the max incline and a resistance level of 1. I keep my revolutions per minute at 180 or above. I go 5 min pedaling forward for glutes & hamstrings, 5 minutes back pedaling for quadriceps, and repeat the first 5 minutes over again. I like the elliptical it is really smooth on the joints. I break up my cardio routine into (3) 5-minute jolting intervals. This allows me to go at an extremely high level of intensity often reaching 190 -200 RPMs on the elliptical. INTENSE to say the least! Sometimes, like on a non-training day I do 15 hard-core straight minutes at 180 RPM or above. This is torture, but I am getting into really

I have also recently been experiencing the "Strider" at the local health club. I decided to jump on one of these when all of the elliptical were being used one morning. I like it! It is really smooth and simulates running (without the pounding on the knees) like no other machine. I keep the RPMs in 135-145 ranges when using this machine an increase of 5 RPMs from the previous weeks.

Weekly Goals & Objectives

I love setting short-term daily, weekly, monthly, and yearly goals. Goal setting is a great habit. Once you set and accomplish your smaller daily goals your larger scale goals have moved that much closer to being accomplished. Great days compiled over a consistent time period equal results in the end. To improve my performance every day of the week, I outline my goals and objectives. These are things that I must accomplish during the week in order for it to be considered a successful one. Each week I will review how well I did in attempting to accomplish them.

My goals for the week were:

  1. Maintain my consistent protein intake throughout the week and follow my nutritional plan 100%.

    I managed to do this 100%!

  2. I must follow my supplementation plans 100% every day of the week.

    I met these requirements 100%!

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

    I remain to do really well in this area and intend on need to keeping it up! I will continue to challenge myself!

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

    I managed to complete this task at about 98%. I managed to keep the RPMs in the upper 170s - 180s. This was a really important goal for me to meet this week. I did much better that I did last week but at times I found the RPMs at 177 or so. I will keep working hard at this until 180 seems like a joke, then I will bump it up a notch - what ever it takes!

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

    I am continuing to work hard in this area, reviewing my vision every morning has helped by reminding me that I have goals, plans, and a mission to be met. I am not just wandering into success it is a well drawn out plan!

My goals for the week are: (SAME AS BEFORE)

  1. Maintain my consistent protein & nutritional plan throughout the week.

  2. I must continue to follow my supplementation plans 100% every day of the week.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

Current Supplementation Plan

I bumped up my L-glutamine and creatine intake. I take 5 grams of each about an hour prior to training, immediately following training, and one hour following training. This is a total of 15 grams a day and revolves around spikes and surges of insulin that I am getting through my tactical nutrition program. Nutritional/Supplemental Science at its best!

Daily Supplement Regimen:

I am taking a 10-12 week break (until late March) from prohormone use to let my receptors open wide up again. I will also be taking 12 weeks free of ephedra products. I have now added HMB and ZMA.

HMB 3000mg
Z-force (ZMA)
3000 mg Vitamin C
Multivitamin
Vitamin E
Vitamin A
15 grams L-Glutamine (Pre/post and post cardio-workout consumption)
15 grams of Creatine Monohydrate (Pre/post & post cardio-workout)
Glucosamine
Flaxseed Oil
Calcium

Nutrition

See this week's topic above for nutrition info.

Coming Up!

6-7-03: The Southern Classic, Jackson Mississippi - 19 weeks away!
6-14-03: The Mr. New Orleans - 20 weeks away!
7-20-03 (tentative date): The Mr. Louisiana - 23 weeks away!
7-8/9-03: National Debut-New York, New York- The NPC Team Universe - 28 weeks away.

Till next week stay strong and continue to chase your dreams.

Dino Paul Pierce, CFT (III)
B.S. Dietetics
Natural Bodybuilder