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Part 2:
Steven Thompson is a Personal Trainer, Professional
Motocross Racer, Competitive Bodybuilder, and owner of a
Health & Nutrition store in Colorado Springs.
In
this first part of a 2 part series, Steve discusses a
diet plan to reduce fat while increasing lean muscle
mass in preparation for a bodybuilding competition in
what he calls, "The Art of Nutrition". |
For this topic I will give some information that can be used
for many different purposes.
I have had clients use it to get the last 5-10 stubborn pounds off,
Clients that are preparing to go on a vacation to the beach, and
also clients that needed to lose a good amount of weight (50+
pounds)
The beauty of it is that you can choose to follow this plan for 2
weeks of 4 months, it just depends on your goals. While it wouldn’t
be fair to the clients that have paid me to write them the exact
plan, I will give you all the basic ideas and principles and you can
fill in the details. The beauty of this program is not only the
weight that most lose, but also the health benefits that I have seen
come from it as well. Everything from lower cholesterol levels to
people not needing to take insulin as much, to reducing night sweats
and hot flashes.
Like always - Please consult your physician before starting any
eating or training plan.
I call this plan Results -plain and simple. If you follow it,
you will see results! It is a 28 day rotation that breaks down like
this
Days 1-14
Days 15-21
Days 22-28
Days 1-14 - You will completely eliminate all starches from your
diet, no bread, pasta, oats, corn, potatoes etc.. the only
carbohydrates that you are allowed to have come in the form of green
vegetables. The first 4-7 days are the hardest of the program, due
to sugar cravings and what not that most people experience - however
once you get through that first stage you will feel much better
overall.
The first 14 days your eating will consist of:
Quality Proteins: Chicken breast, Turkey breast, Lean
red meats, Fish and eggs. Protein powder is not recommended during
this time!
Green Vegetables: Broccoli, Asparagus, Green beans and
Spinach
Healthy fats: Extra virgin Olive oil, Fish oils and
Flax seed Oil
Branched Chain Amino Acids: These will be used between
meals to trick the body and help keep cravings to a minimum.
You will also want to include a good multi-vitamin as well, and some
choose to also take a thermogenic - for energy purposes!
This is not the Atkins diet, and you are not allowed to have a
"salad" loaded with blue cheese dressing OR have Chicken wings and
light beer.
The Idea is to eat 3 Square meals - in addition to having 2-3 amino
shakes per day, in between the meals. The amino shakes will actually
trick your body into believing that food has been ingested and it
will start to burn calories, the only thing is that no calories have
been consumed. In addition the aminos ensure that no muscle is lost
during this process.
So your day would look similar to this
Meal 1 - Quality protein source + Green vegetables + healthy
fat & Multi-vite
Amino Shake #1
Meal 2 - Quality protein source + Green vegetables + healthy
fat
Amino Shake #2
Meal 3 - Quality protein source + Green vegetables + healthy
fat & Multi-vite
--Optional Amino Shake #3 -- before bedtime
* Green vegetables consumption is unlimited, the protein, fat and
amino intake will vary based on the size of the individual. General
guidelines for women is 4oz of meat and a serving (tbsp) of oil, for
men usually 6-8oz of meat and 1-1/2 servings of fats (oils) - for
the aminos it depends on what product is used, there are many
powders out there that work well. If you are not into mixing powders
up you can get pills - the downside of that option is the amount of
pills that you will be required to swallow
Additionally - be sure to consume at least 96oz of water per day
You will want to continue to workout on your normal schedule, just
be sure to consume one of the meals or the amino shake within an
hour after you train. Additionally - to speed up the process, cardio
should be included at 20-30 minutes 4-5 days per week.
For Days 15-21 - You will follow the same basic plan, but 2 out of
the 7 days you are allowed to add in 50-150 grams of carbs (amount
depends on your size and activity level) you will take these in pre
and post workout and they must come from low glycemic sources
(oatmeal, sweet potatoes, strawberries)
For Days 22-28 - Again follow the same plan, but 3 out of the 7 days
you are allowed to once again add in some carbs pre and post
workout.
 Once
you have completed the first 28 day cycle, it is then up to the
person to determine what approach they want to take. For those who
are looking to lose more weight it is advised to repeat the entire
28 day cycle again. For others who made good progress and want to
just refine what they have or tune up a little more, following the
5&2 or 4&3 approach is probably the best. You will still see
excellent results if it is followed to a "T"
Steve Thompson
Art of Nutrition Part 1
Natural
Bodybuilding at its Finest - Lift for Life.com |
