Once insulin is released into the bloodstream in excessive amounts, it takes as much energy as it can find (usually in the form of circulating carbohydrates), which leaves us feeling tired. You are going to lose a lot more muscle than fat by taking things to extreme and will most likely put it right back on once you go off the diet. Chewing food properly adds saliva to that food while mashing it up into an easily digestible form. So let's say you are going to shoot for 2 lbs a week. You will also need a good balance of protein, carbs, and fats. Food sources low in the essential amino acids, therefore, are a poor choice for those who wish to build muscle: this includes those reading this feature The diet given in this guide is highest in proteins with a high biological value (HBV). The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass. For the purposes of this program, complex carbohydrates (both starchy and fibrous) are emphasized because of their sustaining nature (19, 20) (providing longer lasting energy for intense training sessions) and since one of the major goals of this programs is to bring body fat levels down: as mentioned they will not cause the rapid accumulation of fat as would the insulin-spiking simple carbohydrates. My main lifts are: 1) Squat - 60kg 8 rep max (4 sets) 2) Military press - 35kg 8 rep max (3 sets) 3) DB Flat bench press - 28kg 8 rep max (4 sets) 5) Deadlift at 120kg 5 rep max (2 sets) I`ve always dropped calories fast whenever I start cutting straight to 1500 or sometimes even less at 1200 with 4 cardio sessions a week which Carbohydrates can be stored in the muscles and liver and later used for energy. Protein building blocks, amino acids, help build up your muscle mass, among other physiological purposes. I suggest boiling up a pot of skinless chicken breasts to be eaten over a two-day period (this would be about four breasts over two days). Fill up without filling out, due to the feeling of fullness they provide. The simple sugar carbohydrates are often viewed as the single greatest potential problem for those trying to lose weight. They are often classed as the more nutritionally dense of the carbohydrate sources since they contain a variety of vitamins and minerals. A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays . This article will go through how to set your diet- and training plan for a bodybuilding cut. It takes roughly 3500 calories to lose a lb, so two lbs would need 7000 calories, or 1000 calories per day. Protein will stay the same typically no matter what day it is. Remember, while I will share some golden tips for your diet - you MUST have a good training (lifting and cardio or HIIT) regimen to team up with it. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Fat loss isn't rocket science - you just have to create a caloric deficit, which can be surprisingly simple if you're doing a lot of activity. What is the best 12-week diet plan for fat loss? Other than that, give it your best and make sure you get plenty of water. Foods to eat at this time can include vegetables of any kind, two pieces of fruit, low fat cottage cheese with carrots, oatmeal and whey protein, or whole meal sandwiches with chicken or beef. The following guidelines can be used as keys to muscle growth. Nutrition is the backbone of any fat loss, muscle gain, or bulk diet. Your training and diet should reflect your goals. Good fats come in two types: monounsaturated (found in natural foods like nuts, avocados, olive oil, and grape-seed oil, corn oil and canola oil) and polyunsaturated (found in vegetable oils, sunflower, cottonseed and fish oils). Food selection is mixed around for variety, but the same foods will be eaten daily, as they are the most effective for your aims. A reasonable weight to lose in 12 weeks is 12 pounds which averages to a pound a week. Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation.It is not enough to just clean up what you eat, it must be far more drastic than that. THE DIET PLAN. I am not going to recommend you take fat burners during this first 12 weeks because your probably will lose enough weight before you need that in the beginning. During the first six weeks, you could run a split like this: This way, the second six weeks could have this split: Obviously, this isn't set in stone, but you get the idea. Most of us know what these are, but a surprising number of people have no idea. Just stay positive and work around things. This is a list of protein, carb, and fat sources that I find are very beneficial for losing weight and maximizing muscle: Right now, I am currently in a cutting cycle and in this last 4 weeks I started a new nutrition plan. It may not happen as fast as you'd like, but it will happen - just be consistent. Sure lifting and cardio are just as important - but without a solid meal plan, you're selling yourself short and keeping your goal at a further distance. Carbohydrates come in several different forms, all of which, in specific quantities at certain times, assist with bodybuilding progress. TOPIC: What Is The Best 12-Week Diet Plan For Fat Loss? And of course, the most important thing is to stay in good health! Unlike carbohydrates they will not supply energy in an ideal form (by most estimates) and at nine calories per gram will be more than likely stored as fat, if taken in excess. October 23, 2017. Life is full of little things that will make it hard to stick to the plan 100 percent. Train hard, as it is the main energy supplier. While you could adjust the daily totals every couple of weeks, I find it easier to add 5 minutes of cardio to each session as my weight loss starts to stall. Water is key to weight loss, try to shoot for at least a gallon a day. The reason I like a four-day split for cutting is because it gets you into the gym frequently enough to burn a lot of calories, but no so much so that you'll be limited to a lot of isolation exercises on individual body parts to allow for adequate recovery and may be worn out. Of the 20 amino acids found in proteins (amino acids as the structural units of protein determine the quality of a particular protein source), 10 of these are essential and ten are non-essential. It’s not for dudes with more fat than a stick of butter either. Leave your excuses at the door bro; this is all about full-force fat assault. Do not let anybody tell you different. Eat all of the six daily meals outlined in this plan. On non-workout days, I like to run between 15 and 20 minutes first thing in the morning at high intensity pace. Keep up great meal planning. Twelve to fifteen pounds is still considerable, though, so don't sweat it. Do not become a cardio bunny and do cardio every day for like 50 minutes at rapid pace. Carbohydrates are needed for the central nervous system, the kidneys, the brain and the muscles (including the heart) to function properly. The composition of this diet is roughly 37.5 percent protein, 47.5 percent carbohydrate and 15 percent fat. You may have become a lot more muscular in those 12 weeks and looking at the scale or using a BMI calculator could be the wrong way to go. I really don't care about the weight loss. If food is not adequately chewed, the digestion process may not take place as it should and your body may not get the nutrients it needs. This is an easy way to adjust for the slight difference your body will need in calories without all the math, ha-ha. This will help to ensure adequate energy levels for training and a continual fat burning effect (the after burn). They are also bigger muscle groups and need more nutrients. The duration depends on how much fat you have to lose and how long you want to endure the plan. Also, don't adopt some method of training or nutrition just because Joe Bro says it's the right way. Anyone can be shredded if they want to be. So for a high carb day you will want to get around 250 grams as well. When training, water is valuable in that it hydrates the muscles, keeping them strong and full, while ensuring nutrients flow freely throughout the body to promote growth. Without the right nutrition the most perfectly structured program would be a complete waste of time. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Bodybuilders are amongst the leanest athletes in sport when it comes to competition time. The key to success with this diet plan is consistency. And your workouts and nutrition choices should work synergistically to help you reach those goals. The chest, back, and legs are the biggest body parts on your body and working them will create a chain reaction of growth for your body. Eliminating obvious junk foods is not to say you cannot, on occasion, substitute a low fat, low simple sugar meal for one listed in this diet. Follow a solid meal plan and training program and progress will be seen. Lean meats and fish, egg whites, low fat tofu, natural peanut butter, cottage cheese and your protein shakes are great choices. The following plan includes a good balance of proteins, carbohydrates and fats, along with valuable vitamins and minerals to support gains in muscle and performance. Even if you don't see progress after a few weeks, keep at it. Eat what you are supposed to eat. I suggest you don't take in carbs after 7pm for your benefit. Doing this can add an additional 160 calories per day of the worst type of nutrient. This meal plan is designed for a 200 pounder looking to cut and look shredded. These carbohydrates are then usually stored as body fat - one of things we are trying to avoid with this program. While it is effective, I think the "best" program would be one that allows you to live your life and not become obsessed with diet or training. Have a solid supplementation plan in place. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period (17). So if you lose muscle, your body will need fewer calories to run. Foods that contain the highest biological value proteins, such as eggs, chicken, fish, and milk and steak are best for training purposes as they have a full spectrum of the essential amino acids, which are in the ideal proportion required by humans for survival. This meal should be yours to delight in. I ordered all my supps from BB.com I just finished my bulking phase. One often-overlooked factor when it comes to proper digestion and uptake of nutrients is the actual process of eating. You'll also want to keep your protein intake high. The most popular bodybuilding message boards! The simple sugar carbohydrates, which include sugar in its various forms, milk, honey, chocolate and cakes, are devoid of the natural nutrients found in complex and fibrous carbohydrates (19). Yes someone could drop 5-10 lbs in a week or two, but how much of that is going to be fat and how much is going to be muscle? This micro-trauma, essentially the destruction of muscle-tissue, requires sufficient protein to rebuild the muscle to greater levels. Often bodybuilders will find they are eating insufficiently for muscle growth, or they will be eating too much of the wrong kinds of nutrients. Now as your weight goes down, so will your BMR. It is good way to get your body adjusted to lifting weights. Like carbohydrates, fats in their various forms provide energy (20, 21). Protein powders, especially those with a whey base (whey is the most rapidly absorbed, highest biological grade powder available), can also be used to get enough of this essential nutrient. But with 25% of your intake coming from carbohydrates, you won't feel like you're on a hardcore diet and wonder if you're going to make it, so it's not a huge sacrifice. 16% bodyfat. This sample plan will outline the desired ratio of each macronutrient needed for you to gain the most from the training program provided. Certain foods must also be eaten at certain times, as shown in the diet plan provided. Don't try to drastically cut calories in an attempt to drop more weight - this is not healthy and can slow down your metabolism in the long run. Take it seriously and think of how awesome it will be when you are turning heads everywhere you go. Many training experts go as far as to say that the post-workout meal is the second most important feeding of the day, after breakfast. 10% deficit = around 2050 cals 150g protein. Or, when wanting to build muscle, they train with extremely heavy loads, low volumes, and they avoid carbs. So just what are proteins, fats and carbohydrates? You are not going to be able to make every meal of hit every macro exactly, things are going to come up. No one is perfect. It is best to stick with protein (as outlined in this diet plan) in the evenings. I feel the 12-week period should be split into two six-week segments. You can tweak the percentages a bit, but keep protein around 40% and get at least 25% carbs. That said, I wouldn't recommend aiming for more than a pound a week in weight loss. Not only can you lose some muscle, but also you won't be burning as many calories either. Sample 4-week cutting diet. The cutting phase is usually completed within 4 to 12 weeks. Of these two, polyunsaturated fat is probably the better choice as it has a wider range of positive benefits (21), which include an ability to significantly reduce inflammation (great for the recovery purposes following training), prevent cancer growth and improve brain function if taken in its omega-three form (20, 21). 5777 N Meeker Ave, Boise, ID 83713-1520 USA, If you are lightly active: BMR x 30 percent, If you are moderately active (You exercise most days a week. Eating enough calories to maintain your LBM will help you greatly. So unless your 12-week goal is to make weight for a boxing match, weight loss shouldn't be your main concern. 136 lbs. Topic of the Week gives forum members the chance to share their knowledge with the world! 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Without the right nutrition the most perfectly structured program would be a complete waste of time. Even try out one of those bathroom scales that also measure body fat percentage (but do not take it so accurately). 10% deficit = around 2050 cals 150g protein. Now you don't want to create that 1000 calorie deficit in diet alone, so let's create a 500 calorie deficit from diet. 12-Week Diet Plan For A Lean & Hard Muscular Physique The following plan includes a good balance of proteins, carbohydrates and fats, along with valuable vitamins and minerals to support gains in muscle and performance. Do not focus so great on cardio or HIIT that you fall off on your lifting. 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