Let's Get Rid of The Fat

[littlemack]

Ok. So I am bored and I've noticed that a few people are having trouble with fat loss and I find myself a little bloated as well. So I'm going to give some of the beginners a little insight into what works for me and what I will be doing over the next 4-8 weeks. This same diet is used by quite a few bodybuilders who are getting ready for shows. Its not my creation so I can't take credit for it. I am also a natural so results happen slower. Expect faster results if supplementing with AAS!

Current Stats: Age 33, 6'0", 218lbs, 14% bf. "Natural Bodybuilder"
Base Met. Rate is Around 2500-2550cals.
Goal: Drop 1-2lbs per week of fat while maintaining lean mass
Training:6 days per week, 30-45 min. per day
Cardio:Zero

Diet: Rapid Fat Loss (Beverly Intl.)

Notes:

1. All meats are weights before cooking. If you are using pre-cooked meat then subtract 1 oz for every 4 ounces called for on your diet.

2. Refer to your Food Substitution List for choices you may use on your diet.

3. You may switch the order of any of your meals around as desired. The only exception is the “carb up” meal on Monday and Thursday. This must remain the last meal of that day.

4. You may also divide any of your meals (except the carb-up meal) equally into 2 smaller meals and eat more frequently during the day.


Meal #1
OMELET, BREAKFAST CASSEROLE, or eat separately as desired:
5 ounces very lean meat
1 whole egg + 5 egg whites
½ Grapefruit, or 6 strawberries, or ½ cup omelet vegetables

Meal #2

Protein Drink Option #1: 2 scoops Muscle Provider, 1 TBS Flax Oil, 4 strawberries, 12 ounces water
OR: Protein Drink Option #2: 2 scoops Ultra Size + 1 teaspoon Flax Oil, 12 ounces water
OR: Whole Food Option:
6 ounces tuna (no oil) or 5 ounces white meat: chicken or turkey breast
1 whole egg + 3 egg whites
1 tomato or ½ cup vegetables

Meal #3
8 ounces very lean meat
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
1 TBS unprocessed vegetable oil + vinegar and herbs/seasonings as desired for a dressing (OR use 2 TBS Paul Newman’s Oil and Vinegar Dressing)

Meal #4
(same as for meal #2)

Meal #5
8 ounces very lean meat
2 cups vegetables or large salad
1 TBS Flax, Olive, or other unprocessed vegetable oil (or dressing – same as meal #3)


IMPORTANT – DO NOT SKIP – EAT ALL FOODS AS LISTED
Monday and Thursday: Add a 6th meal:

1.5 cups oatmeal (measured before cooking) or cooked rice
10 oz. sweet potato
4 oz. banana
1cup vegetables
1 TBS butter or oil
NO SUPPLEMENTS WITH THIS MEAL


Supplements I will be using are:
Phil's Buffered Creatine EFX. Phil's BCAA's 20-30grams (during workout). Phil's Liquid Aminos. Beverly SuperPak multivitamin. Beverly Ultra Size and Muscle Provider Protein Powder. Fish Oil.

I'll give you guys a weekly update. Feel free to ask any questions.
I can share results from the past when I applied this diet if you like. This has been a very good diet for me in the past and I've always retained most of my muscle mass(if not all of it). The key is to pull the fat off slowly. Anything over 2lbs lost per week will result in muscle loss.

Keep ya' guys posted!
Cheers!

 

[KTT]

Update

Ok. So I am bored and I've noticed that a few people are having trouble with fat loss and I find myself a little bloated as well. So I'm going to give some of the beginners a little insight into what works for me and what I will be doing over the next 4-8 weeks. This same diet is used by quite a few bodybuilders who are getting ready for shows. Its not my creation so I can't take credit for it. I am also a natural so results happen slower. Expect faster results if supplementing with AAS!

Current Stats: Age 33, 6'0", 218lbs, 14% bf. "Natural Bodybuilder"
Base Met. Rate is Around 2500-2550cals.
Goal: Drop 1-2lbs per week of fat while maintaining lean mass
Training:6 days per week, 30-45 min. per day
Cardio:Zero

Diet: Rapid Fat Loss (Beverly Intl.)

Notes:

1. All meats are weights before cooking. If you are using pre-cooked meat then subtract 1 oz for every 4 ounces called for on your diet.

2. Refer to your Food Substitution List for choices you may use on your diet.

3. You may switch the order of any of your meals around as desired. The only exception is the “carb up” meal on Monday and Thursday. This must remain the last meal of that day.

4. You may also divide any of your meals (except the carb-up meal) equally into 2 smaller meals and eat more frequently during the day.


Meal #1
OMELET, BREAKFAST CASSEROLE, or eat separately as desired:
5 ounces very lean meat
1 whole egg + 5 egg whites
½ Grapefruit, or 6 strawberries, or ½ cup omelet vegetables

Meal #2

Protein Drink Option #1: 2 scoops Muscle Provider, 1 TBS Flax Oil, 4 strawberries, 12 ounces water
OR: Protein Drink Option #2: 2 scoops Ultra Size + 1 teaspoon Flax Oil, 12 ounces water
OR: Whole Food Option:
6 ounces tuna (no oil) or 5 ounces white meat: chicken or turkey breast
1 whole egg + 3 egg whites
1 tomato or ½ cup vegetables

Meal #3
8 ounces very lean meat
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
1 TBS unprocessed vegetable oil + vinegar and herbs/seasonings as desired for a dressing (OR use 2 TBS Paul Newman’s Oil and Vinegar Dressing)

Meal #4
(same as for meal #2)

Meal #5
8 ounces very lean meat
2 cups vegetables or large salad
1 TBS Flax, Olive, or other unprocessed vegetable oil (or dressing – same as meal #3)


IMPORTANT – DO NOT SKIP – EAT ALL FOODS AS LISTED
Monday and Thursday: Add a 6th meal:

1.5 cups oatmeal (measured before cooking) or cooked rice
10 oz. sweet potato
4 oz. banana
1cup vegetables
1 TBS butter or oil
NO SUPPLEMENTS WITH THIS MEAL


Supplements I will be using are:
Phil's Buffered Creatine EFX. Phil's BCAA's 20-30grams (during workout). Phil's Liquid Aminos. Beverly SuperPak multivitamin. Beverly Ultra Size and Muscle Provider Protein Powder. Fish Oil.

I'll give you guys a weekly update. Feel free to ask any questions.
I can share results from the past when I applied this diet if you like. This has been a very good diet for me in the past and I've always retained most of my muscle mass(if not all of it). The key is to pull the fat off slowly. Anything over 2lbs lost per week will result in muscle loss.

Keep ya' guys posted!
Cheers!

Successfully ?

 

[ross79]

Any updates on how the diet is going? I'm very interested as I will be looking at toning up soon. I'm natural myself so this looks like a great meal plan for me to follow.

 

[littlemack]

Looks like this one got left laying around somehow. Due to some things, I was not able to follow this diet over the past few months.

However, I just started it this Monday and I'm down 6lbs. Looks like a lot of water and gut bloat. I can tell a big difference. I'm drying out and drinking about a gallon of water per day.

To help me stay on the diet I've got help from my mom in the kitchen! Staying with my folks for a little bit, while I work on some personal issues.

What I love about this diet is that I DO NOT look flat at all! This always gets me with so many other diets.

So let's see where I'm at. Started the diet on Monday at 240lbs and fat! Don't have my calipers but I'm guessing around 20-22% bf.
I'm now down to 234lbs and looking a HELL of a lot better. I will post a link with photos at the end of two weeks to show before and after. This is done all naturally. No drugs.
Keep you all updated.

 

[oldfella]

Looks like this one got left laying around somehow. Due to some things, I was not able to follow this diet over the past few months.

However, I just started it this Monday and I'm down 6lbs. Looks like a lot of water and gut bloat. I can tell a big difference. I'm drying out and drinking about a gallon of water per day.

To help me stay on the diet I've got help from my mom in the kitchen! Staying with my folks for a little bit, while I work on some personal issues.

What I love about this diet is that I DO NOT look flat at all! This always gets me with so many other diets.

So let's see where I'm at. Started the diet on Monday at 240lbs and fat! Don't have my calipers but I'm guessing around 20-22% bf.
I'm now down to 234lbs and looking a HELL of a lot better. I will post a link with photos at the end of two weeks to show before and after. This is done all naturally. No drugs.
Keep you all updated.

LM, and the rest. Put your water consumption up to 2 gallons from waking to bedtime. Yes you will piss a lot but it keeps your muscles hydrated and your body will adapt to the extra water intake. It will flush impurities and toxins from your system and will aid greatly in the fat loss. The reason you stay looking full is because there are carbs in the diet and they will help with catabolism.

 

[oldfella]

I'll chime in with my take on fat loss. I am not a great believer in Zero carb dieting. You WILL SACRIFICE TOO MUCH MUSCLE. I get my bf% right down and keep carbs in my diet all the way up to three days from a show. I will manipulate them all the way through to produce a constant fat loss. If I am behind in my diet at some stage I will reduce my carbs and increase protein. Now I do diet longer than most. I will take six months of hard training and hard eating to get ready for a show. But that's me. I believe the slower you can lose fat the more muscle you will retain. I have proven this to many natural and enhanced BBers. We all want results yesterday. It is this way of thinking and attitude that will see your hard earned gains get flushed down the toilet.

 

[littlemack]

Thanks Oldfella. The thing is, I've had experience with this diet before and I was able to maintain most of my lean mass while on it. I think the key is that you've got two carb up meals that are HUGE. I can barely eat it all. If taking in those two carb up meals on Mon. and Thurs., then as a natural you should only lose 1-2 lbs per week. I don't normally recommend losing more than that as a natural b/c anything over that and its muscle. The other thing I've done in the past, with great success, is to cycle this diet. Two weeks on this fat loss diet, and then two weeks on a lean mass gain diet (50 protein/30fat/20carbs). This seems to save the most muscle and give the best results but is slower.

Here you go oldfella. Some photos when I was dieting like this before.

Look at the ones from about Feb to May of 2005. I think I was cycling diets at the time.

Photos