Hard-Case Weight Loss

Part II

by Dr. Joe Klemczewski

I always appreciate reader feedback as a barometer for what competitors are most interested in.  Some like very technical, scientific information, others want an exact protocol to follow and some respond to sheer motivation.  My last article struck a cord with many people who collectively claimed, “That’s me!!  I’m that guy/gal!!” 

Hard Case Weight Loss - Part 1

Let’s face it; for those that genetically get lean easily, contest preparation isn’t that stressful.  For those of us that have a harder time getting lean and a very unpredictable time peaking, we run to information that may give us that missing piece of the puzzle.  In my last article I explained physiological reasons why some people lose weight more slowly – one of those technical articles.  I want to share some strategies this month on how to overcome those challenges.  Thick-skinned, non-ectomorph, I’d-do-anything-to-be-shredded competitors read on!

A quick review of the chemistry that makes us different could range from number of body fat cells created genetically and through the two main “filling” stages of life, metabolic hormones, neuro-gastric loop hormones and other miscellaneous points of physiology.  The silver lining for those who don’t lose body fat fast is that muscle sparing is your high point.  If you lose body fat easily, you lose muscle easily.  Granted, I’d rather be able to ensure being lean and just eat more to slow the process down, but being a hard-case dieter doesn’t mean doom; it means preparation will win the day.

The first absolute law for the striation-challenged is to give yourself plenty of time.

It certainly helps everyone, but trying to lose too much, too fast if you lean toward the endomorphic end of the continuum, will end your chance of winning before you even start.  Realize that you will lose slower than others and that your metabolism may even slow more than others as you reach your own metabolic set point.  You do not want to have to cram, rush or do too much cardio to make up the difference.  Plan extra time instead.  Plan being ready two months early.  Yes, two months.  Likely, you’ll really end up ready a month early and that month will allow you to fine-tune, get tighter and even increase food to start getting fuller while STILL getting harder.  That means you just made it – the extra two months were necessary to avoid doing three hours of cardio a day and dropping carbs/calories so low that you lose muscle and every chance of winning.  A hard-case dieter, if rushed, can end up not only still too soft, but losing size as well. Ever been the competitor at the end of the stage never so much as getting a judge’s glance? Don’t be that guy.  It’s not fun.

While you’re planning your contest prep, keep in mind you’re in a delicate spot metabolically.  You don’t lose fat fast but you also don’t want to grind so hard that you drive your metabolism even lower and ultimately lose muscle and still not achieve maximal leanness.  You must diet at a level that keeps fat loss consistent, but you need safeguards to keep the metabolism high – a seemingly physiological paradox.  The best way to achieve this consistency is to accept a sane pace – maybe a pound per week (that’s why you need to plan enough time and hopefully not have too much to lose when you officially start dieting), but included in that plan needs to be controlled, planned, metabolism-increasing higher calorie days.  For some people, one day per week where carbs increase by 50-100% is perfect.  If carbs are planned at the higher end, protein and fat may need to be brought down moderately to keep calories from migrating too high.  Remember, carbs are the most protein/muscle-sparing thing we eat – when they go up, we don’t need as much protein.  Other people, if the “baseline” level of food and cardio is creating a good fat-loss pace, may need two higher-carb days per week, perhaps one moderate and one a bit higher.  These increases refill glycogen stores, keep the metabolism from falling rapidly and makes life for everyone around you much easier.  BUT, if you use these days to rationalize wild binges or uncontrolled “cheat” days, you’ve missed the boat.  You’ll never see the center of the stage.  A hard-case dieter stores body fat rapidly.  Too much carbohydrate in one meal and you could be going backwards.  Make your increases an exercise in discipline; use clean carbs and spread them throughout the day.

Too much carbohydrate in one meal and you could be going backwards

A word on fat – dietary fat: the Atkins corporation filed for bankruptcy, Dr. Atkins died tragically in a fall, God rest his soul and only my best wishes to his family – but ketogenic dieting is not your friend.  Even as a carb-sensitive dieter, you need carbs to fuel workouts, keep muscle and keep your metabolism cranking.  You don’t need as much as some people, but you need “enough” and you need to be on a pace that affords you the moderate carb-up days.  Don’t trade all carbs for just more protein and fat.  Fat is the least important nutrient while dieting and you’ll do yourself a big favor to cut out the beef, throw away the peanut butter, replace protein bars with shakes and in the process, cut unneeded fat.  I’m in favor of some EFA's and some flaxseed oil, but even so, 20% of your calorie from fat is enough and that will save room for the more important carbs. 

Cardio is necessary; there’s no denying that, but double sessions and marathon bouts mean you didn’t do your homework.  Don’t begin your diet from among the morbidly obese class.  Give yourself six months if you need to – you won’t lose muscle – that’s your silver lining; your body likes to conserve.  I would start with short, intense sessions and only add to it if you have to.

So, there you have it – you may have all the muscle you need but have just never quite gotten lean enough.  Shreddeddom may not be easy for you, but it’s not impossible either.  Contest prep is the one thing you control – and it’s at the top of the criteria list for winning your next show.  No matter how big or how symmetrical a competitor is, trophies, titles, pro cards and paychecks don’t go to softies.  As we say in Indiana, the frogs in your bucket – will you be ready?

Dr. Joe Klemczewski

Hard Case Weight Loss - Part 1