Almost every athlete, weekend warrior, or gym regular wants
to build bigger muscles while losing body fat at the same time. This can be a
challenging task because the “traditionalists” will tell you that one must
sacrifice either definition or gains in muscle.
While it’s easier to focus on one or the other there are a
few tricks you can use that will have you on the right track in no time.
First things first… The “Traditional Approach”
To gain muscle a person has to consume more food, protein,
carbs, fats, nutrients, and vitamins than they need to get bigger and less
overall calories if they wish to get leaner.
This, of course, is the main reason bodybuilders tend to
"Bulk Up" in the off-season.
This means the individual will eat loads of calories in the
hopes of gaining more muscle mass. The extra muscle gain is achievable but the
individual also will experience a significant gain of fat in the process, oftentimes
more than the muscle gains.
After the "Bulking Up" period the individual will
usually, want to "rip up" for summer or for a contest. Then they
usually, have to subject themselves to a rigorous training and restrictive diet
for 3-6 months to get their body fat levels where the muscles are clearly
defined.
The continual up and down Yo-Yo in weight gain plays havoc
with the physical body not to mention the psyche of the individual. This
generally accepted practice in bodybuilding has also led to the widespread use
of drugs used by many athletes to bulk up or to get ripped.
Bodybuilding Traditionalists “Dirty Secret”
The Truth of the matter is the editors and writers for the
big magazines won’t tell you is the widespread use of performance-enhancing
drugs by the top amateur and professional athletes who use an array of
pharmaceuticals to build and maintain their muscles while dieting.
It’s Dirty Secrets like this that lead the unsuspecting
population to question why their programs don’t work, or why they are not so
“genetically gifted”. Traditional
methods have created a tradition of drugs going all the way back into the
50’s. The problem has gotten worse, not
better.
Bottom line these drugs are dangerous, have consequences and
can leave you and your body in a lot further away from your goals in the long
run. Stay away from them!
Unfortunately, the pressure to be in shape and to become the
next Ronnie Coleman has trickled down even to the “regular Joe” in the gym who
wants to look good in a pair of Calvin Klein’s, and now you have guys and girls
walking into gyms for the first time asking what the “should be on.”
This abuse of drugs has led to the overall dysfunction of
the bodybuilding community on multiple levels mentally, physically and
psychologically. What’s weird is the
“Drug Program” today is so commonplace it has become “traditional thinking” as
opposed to natural bodybuilding principles which are: good healthy food,
rigorous training of the mind and body, and an overall expression of health and
vitality.
It’s time for a new way because of the old mentality of
traditional bodybuilding is over.
Give Me A Break from Tradition Thinking!
Fortunately, there is a better way to gain muscle and to
lose body fat at the same time. It's called the "Cycle Diet" and it
is fast becoming the most popular way to stay lean year-round while continually
gaining muscle. Let's examine first how the cycle diet works and then how you
can incorporate it into your training routine.
Every bodybuilder who maintains their body fat levels below
7 per cent knows as soon as they start eating the first few days of high
calories their body explodes with new growth before any body fat gains occur.
The reason for this is the body is in a super-compensation
state and initially stores the extra calories as glycogen in organs such as the
liver as well as intramuscularly. Fats are also stored intramuscularly as well
as protein is utilized for the growth and repair of muscles.
This super-compensation state only lasts for maybe 24 hours
before the body starts to shuttle the extra calories into fat cells. But before
that occurs there is a window of explosive growth available waiting to be
tapped into and here is how you can do it.
Bodybuilding Legend Scott Abel Cracks the Code
The entire process was initially developed and coined the
Cycle Diet by legendary trainer Scott Abel.
I believe that anyone interested in the deeper metabolic science behind
the diet order one of Scott’s DVD’s as it’s well worth the money. Scott’s a brilliant innovator that has
contributed more to the science of bodybuilding than any other person in the
last 50 years and he has had a profound influence on my own training.
I have created a variation of Scott's Cycle Diet geared
specifically for natural trainees. While
I feel Scott’s breakthrough and the science behind it is sheer brilliance his protocol
does have some challenges for natural athletes as well as for individuals who
may be enzyme deficient already.
I strongly recommend picking up a copy of enzyme pioneer Dr.
Howell and his book “Enzyme Nutrition” for details on how rampant enzyme deficiency
is in the population at large.
The 2 Main Challenges of The Traditional Cycle Diet
The first problem is Metabolic Damage from Enzyme
deficiency. While the cycle diet works
for months even years there is an ‘unseen cost”. Over the long haul the Enzymatic cost of
eating so much enzyme deficient foods and the potential damage and loss of
metabolic enzymes. This can lead to
training lethargy, poor recovery, early ageing, and injuries.
The second cost is the long-term effects of this type of
eating stress on the digestive tract, which can lead to thick deposits of
mucoid plaque. This plaque is a breeding
ground for unhealthy bacteria to proliferate, which generate toxins that can
lead to major health complications down the road.
This protocol allows you to build muscle while losing body
fat as well as keeping your body free of toxic build-up.
Here is how it works.
First, you need to get your body fat levels below 7 percent
for the maximum benefit of the protocol. The cool thing is once you get down to
this level you can maintain this body fat level year-round. If you are unsure
how to get ripped you will want to follow a cutting up training and dietary
protocols. It usually takes between
12-20 weeks to hit single digits for anyone under 30 percent body fat. I use the percentage a week method to
determine how long it will take you to get in the single-digit zone.
Second, you need to be training a minimum of 5 days per week.
In other words, you need to be an intermediate or advanced trainee capable of
handling significant volume and intensity in your training.
Third, you need to keep your calorie intake about 500-1000
calories below expenditure daily. If you are following one of the five-day
training programs simply multiply your Lean Body Mass (LBM) by 12. Whatever the
total is, use that number as you’re starting caloric intake.
Of course, this should be divided up into 5 meals of the
right combinations of protein, carbs, fats and nutrients. For more information
see the article on “Getting Ripped Without Getting Ripped Off”
I also suggest that you follow a 5-day Body Part per day
program
.
Once you have your workout program and your dietary intake down you are
ready to go for the Ultimate Natural Training Cycle. Virtually anyone who follows the system will
be as ripped as they want to be in less than 6 months but before we get ahead
of ourselves, we must first begin by…
“Priming the Pump”
Now for the first 3 days of your training, you will keep your
caloric intake in the calculated range all on training days. On your first rest
day, which usually will occur on the 4th day you will perform one of the juices
fasts for the whole day.
Consume as much juice as you like on the fast day and be
sure to eat some fibre to help remove accumulated mucoid plaque in the
digestive tract. There are many herbs that can aid in the process as well which
we outline at the freaky insider forums. I call this cleaning out the intestinal tract
“Priming the Pump”.
Keep in mind that only natural juices, preferably organic
are used on the juice fast day free of sugars, additives, preservatives,
sweeteners or anything else. I recommend the Jack Lalanne power juicer to make
your own fresh super juices.
Intermediate and advanced athletes may wish to use one of my more
aggressive cleansing fasts for even better results.
On the 5th and 6th days of the week, you will resume your
training and diet schedule, with the concurrent calorie deficit. This is really important as maintaining strict
control over calorie totals on the training days is essential to make the
program work. That means no cheats,
treats, or deviations from your diet.
On the 7th day, which should be an off day from training as
well, "eat whatever you want".
Is This 7th Heaven?
That's right all the things that you would like to load up on
them. It's a good idea to schedule social occasions or interactions on that
day, so you can eat Grandma's apple pie, or have some pizza and ice cream with
the guys during the big game. It’s best
to schedule the High-Calorie day on a rest day and be sure to consume as many
calories as you can.
Keep in mind that you start in the morning of your rest day
and you stop in the evening. So, you keep the time frame down to about 18
hours, as this will ensure no fat will be gained.
It is a good idea to start with fats in the morning first so
that you don't experience too much digestive discomfort. It's also a good idea
to double or triple your enzyme intake for the high-calorie day as well as on
the juice fast day for maximum absorption of nutrients.
Why the Cycle Diet Works
The Cycle diet works because of the 3 basic reasons:
1)The short time frame of high-calorie consumption
2)The initial caloric deficient state sets up a super
compensation state
3)A rigorous training schedule which creates a stimulus for
fat loss and muscle gain
The bottom line is once you get the protocol down to suit your
own metabolism it's pretty much impossible for your body to add body fat.
The cascade of anabolic hormones during the brief high
calorie intake will be used to fill up energy stores and build more muscle.
This is the ideal condition for the growth of muscle tissues to occur. Many athletes are shocked by the giant leaps
in muscle size, leanness, and muscularity that occur while on the cycle diet
for a few months.
Fine-Tuning the Process
You will need to fine-tune the process over time but it's
pretty simple once you get the routine down. Best of all you don't have to
restrict calories for long periods of time. Once every week you get a break and
the juice fast day helps clear out any plaque built up from the high-calorie
day.
Most athletes find the cycle diet much easier and more a
more fun way to stay in shape all year. What’s even better than Natural
Athletes everywhere can build mass while staying lean year-round and
stay healthy. No harmful chemicals or
drugs needed.
Who said you can't have your cake and eat it too!
Disclaimer: No content on this site, regardless of date,
should ever be used as a substitute for direct medical advice from your doctor
or other qualified clinician.
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