you’re like most participants in the iron game, you recognize the year as having 2 seasons – fall/winter (aka the bulking season) and spring/summer (aka the cutting season). After all, once the snow fell you needed to be darn sure you filled out that knitted sweater grandma made you, or else suffer mockery to no end. If you’re jacked, you may still look like a pansy but at least no one will be daring enough to call you on it – well, to your face that is. But as the peak of the bulking season passes, it’s now time to put that sweater away and prep for the cutting season and the beach. Now, if you’ve been bulking, there’s undoubtedly some body fat that’s accompanied the muscle mass you fought hard to pack on. So without further adieu, it’s time to write a Dear John letter to this unwelcome adipose tissue. Your letter should look something like this:
If
(bef or
Jon
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) ter (af
Jon
Protein – I’m going to consume at least 1g of protein per pound of body weight to help preserve my lean mass. I’m doing this because my muscles burn fuel. The more muscle I have, the more fuel I burn. In other words, the more muscle I have, the faster I get rid of you. Similarly, I’m consuming 20-40g of protein per meal to optimize recovery from my resistance training and other physical activities. This again will help stoke the metabolic machinery and burn you off.
Dear F Cells, at
From the outset I knew this simply wasn’t going to work.
Finally, I’m consuming lean, complete protein because over and above its contribution to looking after my muscle, it’s integral to the performance of a number of key metabolic functions. Veggies and Fruits – You’ve heard my mom and grandma harping on this for years, and it’s about time you listen up. In addition to the micronutrients (vitamins and mineral) packed into veggies and fruit, they’re also full of important plant chemicals or phytonutrients. These micro and phyto nutrients are essential for optimal physiological metabolic functioning. In turn, the heat is ramped up and you’re melted away. Moreover, fruits and veggies will fill me up so there won’t be any room for your good buddies – pizza, chips and candy.
“FORGIVE ME FOR BEING DISCOURTEOUS BUT FRANKLY, WE’VE GROWN TO THE POINT THAT, WELL, YOU DISGUST ME. ”
I have an image to maintain and you’re weighing me down. So let me be clear: you’re leaving and you’re not coming back! Knowing full well that you’re a stage 5 cling-on, let me be clear that this isn’t up for debate, simply put you’re leaving because I’m going to maximize my metabolism. I’m going to accomplish this in four steps:
Sorry, my dear fat cells, you’re destined to burn away.
Healthy and Essential Fats – It’s time to fight fire with fire. I’ve contacted your fat relatives – dietary fat - and they’re pissed. You’ve brought shame to your family. The heads of each family – coconut oil, olive oil and flax oil are taking direct interest in this matter and they’ve amassed as 1/3rd saturated, 1/3rd monounsaturated and 1/3rd polyunsaturated. And that’s not all. They’ve bolstered their arsenal with the hired guns EPA and DHA – the active constituents of fish oil. With the fish oil heavy hitters and the heads of the families in those ratios, they’ll make a balanced fat attack - optimizing my hormones and my metabolic machinery.
1.
Optimizing Nutrient Selection
I’m going to build my diet on whole food sources of lean protein, a plentiful variety of veggies, a fistful of fruits, heaps of healthy fats and conscious starchy carbohydrate selection. Why?
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4. Optimizing Supplement Intake
2.
Optimizing Nutrient Timing
In addition to optimizing nutrient selection, I’m going to optimize my nutrient timing to starve your greedy little adipose appetite while feeding my muscles. Here’s how: Non Fruit / Veggie Carbohydrate Sources – Call me petty, but I know how much you love sugary and starchy carbs and knowing this, I’m going crush your spirits. Simply put, I’m going to dangle these carbohydrates in front of you but you’re not going to get any. In fact, I’m going to feed them to my muscles right in front of your eyes as you wither away without nourishment. I’m going to do this by only eating these types of carbohydrates immediately after my intense resistance training bouts. My muscles will get first dibs and rest assured there won’t be anything left for you. Moreover, because of the intense resistance training, my metabolism is going to be ramped for several hours so not only are you going to starve but you’re also going to be thrown into the furnace. Post-Workout Protein - Along with these sugary and starchy carbs that I’m only going to consume post-workout, I’m going to bolster my recovery and muscle maintenance by feeding on high quality, fast digesting protein sources during and after each resistance training bout.
If optimizing my nutrient selection, timing and overall intake wasn’t enough; I’m going to supplement your going away party with the following essentials. Milk Protein blend – As mentioned already, protein plays an integral role in sparing your arch nemesis – my muscles – while helping to burn y ou away. Protein powders that contain whey protein, milk protein isolate and miscellar casein make sure that a steady flow of amino acids make it to my muscles and keep my metabolism firing on all gears. Greens Powder – And here you were dreading the whole food veggies. Just wait until my body is optimized by this concentrated powder. Moreover, I’m onto you and your dirty tricks. I know that you’ve been storing heavy metals and fat soluble toxins. To that end, I’m sending in the Greens powder cavalry to clean up the mess you make as you burn off and release these toxins. Fish Oil – As I mentioned, the heads of the dietary fat families have enlisted in the help of EPA and DHA – the main constituents of fish oil. These hired guns will ramp up my metabolism and instruct my body to burn you off at rest while sparing my muscles. In addition, they’ll keep my catabolic hormones at bay so that my recovery is optimal. BCAAs – These superstars of the amino acid world are going to ensure that my muscles are fuelled during my workouts. Biotest Surge – This special formula of Whey protein hydrolysates, BCAAs and dextrose/maltodextrin will look great to you as I consume it post-workout but I’m afraid it’s just a tease. My muscles are going to take all of it in for themselves. They stay full while you starve.
“I’ve caught onto your sly ways - no more crash diets for me.”
Creatine – Along with the Surge, I’m going feed my muscles with creatine. It’ll serve to augment my recovery which will further fuel my ability to burn you off.
3.
In addition to these essentials, I may even bring in the following hired guns. These guys will serve to optimize my thyroid output (guggulsterones and coleus forskohlii), manage my insulin (R-ALA), and ramp up my adrenals (green tea extract and chocamine). All the while they won’t cause my body to crash post-diet. Put all together, let’s just say that you’re going to be obliterated.
Optimizing Calorie Intake
You’d love it if I followed my instincts and simply stopped eating, wouldn’t you? Oh you’d happily put up with the short term loss to make a counterattack as my metabolism began to slow. But the jig is up. I’ve caught onto your sly ways – no more crash diets for me. Yup that’s right. Although I’m going to make sure there won’t be any leftovers from a hypercaloric intake, I’m also going to make sure that my metabolism is being stoked. In turn you’ll be burnt off as fuel. I’m going to accomplish this by cycling my calorie intake with my resistance training days. My metabolism needs more fuel on the days that I lift so I’m going to see to its needs by consuming more calories. This will be accomplished by the surge of sugary and starchy carbohydrates following my workouts. On the days that its demand isn’t as high, I’m going to squeeze you out by ensuring that there isn’t a surplus;
“Put all together, let’s just say that you’re going to be obliterated”
Guggulsterones – 40mg of pure E and Z (the active compounds) 3x daily Coleus Forskohlii – 100mg of extract 3x daily R-ALA –100mg with each meal Green Tea Extract –500mg of green tea powder (50% EGCg) 3x daily Chocamine / Cocoa Extract – 500mg of powder 3x daily And if all this isn’t enough to make you anticipate your demise, this should…my new meal plan:
a surplus that I know you’d love to suck up.
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Resistance Training Days
Meal # 1 1 Scoop Milk Protein Blend 1/2 cup Fibre One Cereal 1/2 Serving Greens+ formula 1 cup Mixed Berries 1/4 cup Fat Free Plain Yogurt 1 tbsp Flax Meal 2 Fish Oil Capsules Meal # 2 6oz (raw wt.) Chicken Breast 1oz (30g) Walnut/Almond/Pumpkin Seed Blend 4 cups Chopped Fresh Veggies 1 Orange 2 Fish Oil Capsules Meal # 3 (During Workout) 10g BCAA Powder Meal # 4 (Immediately Post-Workout) 1 Serving Surge 5g Creatine Powder Meal # 5 – 1 Hour Post-Workout 6oz (raw wt.) Turkey Breast ¼ cup (dry) Wild, Long Grain Rice 4 cups Chopped Fresh Veggies 1 Large Pear 2 Fish Oil Capsules Meal # 6 1 Scoop Milk Protein Blend 1/2 cup Fibre One Cereal 1/2 Serving Greens+ formula 1 cup Mixed Berries 1/4 cup Fat Free Plain Yogurt 1 tbsp Flax Meal 2 Fish Oil Capsules Meal # 7 6oz (raw wt.) Lean Beef 1oz (30g) Walnut/Almond/Pumpkin Seed Blend 4 cups Chopped Fresh Veggies 2 Fish Oil Capsules Meal # 8 ½ cup Egg White 2 Whole Omega-3 Eggs 1oz (30g) 1oz (30g) Walnut/Almond/Pumpkin Seed Blend 1 cup Spinach 3 cups Chopped Fresh Veggies 2 Fish Oil Capsules
(bef ore
Chel
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Non Resistance Training Days
)
Meal # 1 1 Scoop Milk Protein Blend 1/2 cup Fibre One Cereal 1/2 Serving Greens+ formula 1 cup Mixed Berries 1/4 cup Fat Free Plain Yogurt 1 tbsp Flax Meal 2 Fish Oil Capsules Meal # 2 6oz (raw wt.) Chicken Breast 1oz (30g) Walnut/Almond/Pumpkin Seed Blend 4 cups Chopped Fresh Veggies 2 Fish Oil Capsules Meal # 3 6oz (raw wt.) Turkey Breast ¼ cup (dry) Wild, Long Grain Rice 4 cups Chopped Fresh Veggies 2 Fish Oil Capsules
Meal # 4 1 Scoop Milk Protein Blend 1/2 cup Fibre One Cereal 1/2 Serving Greens+ formula 1 cup Mixed Berries 1/4 cup Fat Free Plain Yogurt 1 tbsp Flax Meal 2 Fish Oil Capsules Meal # 5 6oz (raw wt.) Lean Beef 1oz (30g) Walnut/Almond/Pumpkin Seed Blend 4 cups Chopped Fresh Veggies 2 Fish Oil Capsules Meal # 6 ½ cup Egg White 2 Whole Omega-3 Eggs 1oz (30g) 1oz (30g) Walnut/Almond/Pumpkin Seed Blend 1 cup Spinach 3 cups Chopped Fresh Veggies 2 Fish Oil Capsules
That’s right, at 195lbs and 12% body fat; you’re going to wither away on this meal plan. 3000kcals on training days and 2400kcal on non-training days is just enough to support my muscles while making you go bye-bye.
) after (
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s Chells
Sorry to say it, fat cells, but you haven’ got a chance! t
Regrettably yours, Dr. John M. Berardi
About The Author Dr John Berardi is a world-renowned author, speaker, and consultant to a number of elite athletic programs. For more information on dropping body fat once and for all, visit him online at www.precisionnutrition.com.