Body Building Diets
Body-builders know how to get shredded. Still, there are many conflicting diets, and many a forum debate that rumbles on around the world, people arguing that one way works better than the other. One thing is for sure, for decades bodybuilders in the most part have been cutting carbs to get lean. (no I’m not carb bashing, its just a fact)
For Body-builders, diets are a little more extreme, They diet for a set period of time, 12 weeks 16 weeks or there abouts. Bodybuilders are looking to get down to….2% 3% or so with their body fat so this is not your average person looking for less love handles or even trying to see those elusive abs, even so, we can all learn from the bodybuilder / physique athlete. After all why not learn from the best?
Things need to be kept simple. And some no nonsense approaches like diets laid out by the following professionals are diets I like. They get results where results are needed. Remember though, every one is different and any of the following diets can be used to good effect but you should always look to personalise the diet when you know your body well.
The Metabolic Diet
Dr Mauro Di Pasquale has been writing books, personally helping people and handing out fantastic, science based information for years!
Mauro is a man that has walked the walk and had a successful power lifting career. Just google the metabolic diet and see all the great reviews from people that have had success with it. The fact that it is still a popular book today shows you just how well this dieting principle works.
Dave Palumbo was over 300lbs on stage at 1 or 2 % body fat when he competed as a Body-builder. Known for his column in a bodybuilding magazine writing as ‘The Anabolic Freak’ Dave is another man that has been there and do it all. Dave has worked with literally thousands of people getting ready for physique competitions and is a bit of a Nutritional Guru. If you can stick with his diet, you will achieve your dream physique.
Strong lifts 5×5 is a website dedicated to the basics. Lift heavy, lift consistently, eat whole foods and eat enough, And to be honest this works. Some times you can over think things. Many people, myself included spend too much time thinking of making the perfect routine and diet, and trying to incorporate the best of the rest to create our own unique program that’s going to produce the most amazing results ever! In reality, if we stick to the basics and stuck to them consistently we would improve dramatically. Strong lifts is a basic. solid program that most people can use and do well with.
Nutrition is a huge topic and the more you learn the more you don’t know. Does that make sense? I don’t know. What I do know is that there will always be a debate as to the best diet. This is because of a few reasons that include factors such individual differences, environmental differences, lifestyle differences etc and that is not to mention the millions of pounds of pure profit that is made by keeping consumers guessing. In this section I will provide my own ideas on nutrition along with articles from people in the industry that have proven results.
I have included fat loss as part of this section because I believe nutrition to be the most important factor if fat loss. Although we should all be looking for the best nutrition to keep us healthy and disease free, most of us just want to loose some fat and look good
Nutrition & FatLoss Information
|Fat Loss Tips Overview|
|A Quick Look At Diets|
There are a million diets out there and just as many so called scientific studies to back each one up as to why IT is the very best to use and why we should all be on it!
Personally I don’t like being ‘on a diet’. When you are on a diet you are normally trying to loose weight, or more accurately loose fat. Diets usually mean restrictions, hunger and misery for most who attempt them.
On this page we will look at some of the more popular diets and I will give my humble opinion. I must state now that I am not a Doctor, I am not a nutrition, and my opinions are purely that, my opinions, for informational purposes only and now I should state a disclaimer in red writing so here goes – Please note that you should always see your GP before attempting any new diet of exercise regime. All information on this web site is for informational purposes only.
With that out of the way, lets get started.
Rather than list loads of diets and write reviews of them, I have found two good web sites that compare diets, and give a summery for us. You can google compare diets and you will get many sites to look through , but here are two i think are helpful. review centre.com and Comparediets.org
Now, in my opinion you should stay well away from gimmick diets like the famous, deadly (for any one in a mile radius of you) Cabbage soup diet! Any diet that calls for you to concentrate purely on one food, is not healthy and never going to work in the long term. Always do a little research and find a diet that suites you and your lifestyle.
Also, any one selling you a diet where you have to purchase special foods or pay a monthly fee should be avoided! There are some exceptions, like the Atkins diet. you can eat eat normal foods, but they supply a range of products to help you along , like snack bars to help you on your way. Saying that, you should never feel the need to HAVE to buy anything. You can loose fat with proper, REAL food, and don’t let any one convince you other wise.!
Loosing fat is simple right?
Fad diets have always been around and unfortunately they will not go away. We can fly to the moon, we can create the Internet, and even thousands of years ago the egyptians knew enough to build the pyramids, so why can’t scientists agree on what the best way to eat and loose fat is? Incorrect information, contradictory information, and out right dangerous information is all around us, especially on the Internet! So who do we believe?
Years ago we were told to cut fats. Each gram of fat contains 9 calories, where as a gram of protein or carbohydrates contains only 4 calories. This makes it easier to cut out fat to create a calorie deficit. This doesn’t make it right, or the best way to do it though.
Something to consider is this one simple fact, there are scientifically identified ESSENTIAL proteins, and ESSENTIAL fats……with out these we cannot exist, we die, there are NO ESSENTIAL carbohydrates. When you digest this simple piece of information it makes sense that we don’t want to cut fat or protein TOO much, and that the most disposable macro nutrient is……CARBOHYDRATES! I must state here that i am not a complete carb basher! Carbohydrates can help form part of a healthy balanced diets and we actually need them for maximum performance in many areas.
We knew about the dangers and fat gaining powers of refined sugars many years ago. The late great Vince Gironda got himself and other bodybuilders, and even movie stars of the time, such as Clint Eastwood in to very very good shape by using high protein moderate to high fat and low to zero carb diets. Vince never done very well in body building and the accepted reason today is that he was TOO SHREDDED. that is to say he turned up on stage with less fat than any one had every seen!! he was therefore marked DOWN foe this!!
Personally I find the most effective way to loose fat is to hit fat loss from several angles at once to create a synergistic effect. The three main things for me are – lower calorie intake, Increase exercise and, (this could be more important than any thing) control insulin.
In basic terms, when insulin is released by the body, we store fat. The most common cause in our society today of increased insulin are carbohydrates. Refined carbohydrates/sugars increase insulin allot, which in turn can cause a chain reaction of events in our bodies and can cause fat loss to stop, and fat gain to occur.
For this reason I like the diets below. They all address insulin and are varied enough that many people can stick with them for a good period of time, or they provide principles that can be adopted easily and used in every day life.
|South Beach diet|