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 By: Joel Tietge
All of my plans are based on the numbers here. This way I can predict as accurately as possible what I must do to achieve my goals.
Body weight: ~152 lbs. Body fat percentage: ~14% (3 point caliper testing) LBM: ~130 lbs. With those base numbers in mind, to reach approximately 9% bodyfat I would have to lose about 10 pounds of fat. I would like to reach this goal in about 3 weeks (which is ridiculously fast). This equates to about 3.3 pounds per week. The best way to map this out is on a weekly basis. So, assuming one pound of fat is 3500 calories, that means I must be in a weekly caloric deficit of 10,500 calories. At my basal metabolic rate (BMR), I burn 13,300 calories per week and according to my diet (which is below).
I will be in a weekly caloric deficit of 3878 calories with no additional exercise. If you subtract 3878 calories from 10,500 calories you will get 6622 calories which is how much I must burn through exercise every week in order to meet my goals. To get these numbers yourself, make use of the fitness calculators provided by Bodybuilding.com. I made extensive use of the calorie burning calculators when planning my weekly workout routines. The only thing that may not be able to be calculated very accurately is BMR, but you can definitely get a good estimate. If you don't want to take the time, I find that a good general rule for cutting is to consume ten calories per pound of body weight. Usually this guideline will allow anyone who isn't extremely overweight to lose 1-2 pounds per week.
Detoxification
I feel that periodic detoxification can help the body tremendously and enhance not only overall health but fat burning as well. Plus, the juice-fast day comes out to about 180 calories for the entire day so it contributes greatly to helping me meet my necessary weekly caloric deficit.
When I buy supplements I always weigh effectiveness against cost and almost never go for the fad products. I also keep myself aware of the fact that usually what a product is claiming to do, the body will already naturally do when diet and exercise are in good check. However, I have come to like some supplements over my time as a trainer and here you will find information on some of them. More information on other supplements will be included in future updates.
Aside from having highly absorbable form of various vitamins and minerals as well as digestive enzymes, it also has other useful substances like green tea and panax ginseng which may be very helpful in promoting optimum health.
Uni-liver is also thought to have other cell volumizing and muscle building constituents. In any case, it is a very economical supplement and, in my experience, well worth the few dollars it costs. Just make sure you take into account the extra calories.
Another very good option for those who want a natural whey protein is NOW Foods Whey Protein Isolate. This is actually my most favorite product but because of its cost, I am omitting its use.
That is because free form L-glutamine is used for energy during digestion and doesn't get a chance to enter muscles. Glutamine peptides solve this problem. EnerG is another underappreciated product from another less well known company. In my experience, EnerG is very good to use while cutting as it helps to preserve muscle mass quite well at 2-3 tablespoons per day. It is also useful in bulking up and has volumizing effects similar to creatine but with a little extra muscular energy (hence the name). I highly recommend Genetec EnerG as it is a very effective and well priced supplement. Once again though, keep in mind that it does contain calories.
I like to take about 15 grams of BCAA with 3 grams of ALCAR on an empty stomach before doing cardio to preserve muscle. It is also very useful before and during weight lifting to enhance anabolism and preserve muscle.
Citrulline malate can do a lot for enhancing athletic performance when taken at about 3 grams per day/before training.
Unlike prohormones and other similar substances, Diesel Test gives your body the proper nutrients to enhance endogenous testosterone production as well as increase free (usable) testosterone by inhibiting sex hormone binding globulin. It also functions as an advanced adaptogen. I recommend using this product at 4 tablets per day for 2 month at a time.
It may also make fat preferentially burned for fuel and have adaptogen-like qualities. I personally think it really helps me get through my cardio sessions. Two products by Primaforce, Durablast and Alcalean, contain ALCAR. Durablast is a mixture of both ALCAR and PLCAR with added ingredients for extra energy and muscle preservation whereas Alcalean is just pure ALCAR. Also, for an extra boost in energy and focus, try GO! by Black Star Labs. All are very good products and priced well.
Let's talk real-time like "24". I am actually in day 4 of this plan and I can feel my mind awakening as I deprive my body. Disciplining oneself for optimum health through diet and exercise can become much more fulfilling and meaningful when that discipline extends into matters of the mind and spirit. Becoming ripped and muscular or toned and fit does not have to become an exercise in superficiality. Pushing past the barriers, blasting through the doubt, I finally become myself again. In the next installment of this adventure I will be addressing the various aspects of my physical training, my aerobic and anaerobic routines, and how I'm going to burn off that extra 6622 calories.
Until next time,
Joel Tietge
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