How many weeks should I diet before the contest? A:Competition is a good thing. Even bowlers and golfers "compete. A local bodybuilding show is an excellent opportunity to learn quite a bit about both your mind and body. The first day would be the contest; the next day, there could be an informal seminar with the winners.
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How many weeks should I diet before the contest? A:Competition is a good thing. Even bowlers and golfers "compete. A local bodybuilding show is an excellent opportunity to learn quite a bit about both your mind and body. The first day would be the contest; the next day, there could be an informal seminar with the winners. I encounter many recreational bodybuilders who start training for a contest, usually a novice one, only to "bail out" and quit the contest preparation because of discouraging results.
The novice bodybuilder usually expects some very unrealistic goals from the contest preparation. It would be great if we could all only diet for four weeks or less to get into contest-ready shape.
Let me show you how to rectify some of the mistakes I made during my pathetic and short-lived competition years. I recommend a ten-week contest preparation, broken down into dieting for four weeks, eating normally for two weeks, and resuming dieting for four more weeks. Your diet is stuck! And less calories will accelerate muscle loss. Of course, there are tricks to extend the dieting phase without the body temperature drop, but these involve adding prescription thyroid medication.
And whenever you decide to stop using the medication, there will be an eight-week lag time when the body tries to adjust natural thyroid output back to normal. And even nominal amounts of calories during this time will be deposited as bodyfat. But most of us will not be able to duplicate such dazzling results. Whatever contest you decide to enter, plan it so at the ten-week out point, your bodyfat is right at ten percent. I felt pretty good after the first five days, but after a week of using six grams a day, my strength and size gains diminished.
What am I doing wrong? Try doubling the dosage to 12 grams a day. As much as it seems logical to follow the recommendations from published research, many of the human research subjects may not have the same high-activity levels or body weights as bodybuilders. In the case of creatine, the six-grams-a-day maintenance dosage was determined through muscle biopsies.
It might be that bodybuilders need more creatine for exercise, or some individuals may not be using proper amounts of high-glycemic carbs to transport the creatine with insulin. Personally, I would have the patience to load creatine at the initial recommended grams-a-day dosage for a week or so and would have no problem in maintaining a once-a-day 6 gram dosage.
But if I had to continue using high amounts of creatine in divided daily dosages, I doubt I would be able to keep the routine up. As to following the creatine dosages suggested by research, I would always trust workout poundages and a tape measure over any of the research formulas. GURU: I want to gain weight.
How do I know when I should stop? Whether we like it or not, any weight-gain program that includes eating more than your maintenance calories will cause some deposition of bodyfat. So the real question is: how fat can you get? It would help if you could actually see the various bodies in the locker rooms and assign bodyfat percentages.
For gaining weight, I use a very narrow fat window. I think the term is "solidifying" the mass--somewhat like curing concrete--rather than "dieting down. But everybody would like some hard numbers. This seems workable to me. As you can imagine, I recommend skin-fold caliper readings every week.
This exuberance puts the "fat blinders" on. I do think my Isocaloric diet isan ideal diet for gaining weight. Why should I change to one of those higher-fat diets?
You might be one of the people with great glucose metabolism and insulin control. This is very true for me! GURU: I want to carb up for about the usual three days for an upcoming contest. Shuld I eat at night? A: When you carb deplete, your insulin sensitivity is greater. Cortisol, a catabolic hormone, is highest at night.
When cortisol is elevated, your muscle cell insulin sensitivity is lowered. And I have no idea if using all these various insulin agonists will guard against the bad effects of the cortisol. Probably not. The other avenue would be to reduce the cortisol at night, so you could eat the carbs without worrying about the blood glucose going into fat cells instead of muscle cells.
I wondered about this same area in the Recomposition carbing-up phase of the BODYOPUS diet, when after the 5 no-carb days, you only have 48 hours to carb up before resuming another 5 days of no carbs.
In Recomposition, I! For most people, the best they can do is use chromium, magnesium, and vanadyl with each meal. You should include some vegetable oil about 1 tablespoon and guar gum about 10 grams with the carb meal.
Glucophage metformin , is ideal for slowing carb absorption, as the chief mechanism of metformin is to slow glucose uptake from the small intestine. Soy protein is way cheaper than whey protein. There are more BCAAs in whey than soy, but if you consume enough soy protein or another protein , you can achieve the same nitrogen level in the body.
But it might be more economical to buy grams of soy protein than buying grams of whey protein. However, these excessive aminos, because of the various limiting nondispensable aminos, will be eliminated from the body. Extra aminos will be dealt with in three ways: the liver will cleave part of the structure into urea, which is fine, as urea is excreted in the urine.
And some of the aminos can be converted into other amino acids, notably glutamine. The rest of the partial aminos are converted into triglycerides fat , specifically saturated fats. And we now know that saturated fat lowers insulin sensitivity. The real interesting question is this: does excessive protein consumption lower insulin sensitivity from the increased saturated fats in the body?
This is an avenue I intend to explore in the future, charting the various pathways of each of the 21 dietary amino acids. Once I find this out, I could g! Well-made soy protein can adequately supply your amino acid needs. Should bodybuilders follow suit?
Bodybuilders are much pickier with their protein choices. The higher the quality of protein, the less needed. I check for ketones in my urine with ketosticks. It shows a slight purple color when I get up in the morning. But I check later on, and I show no ketones. What gives? Should I use a glucometer instead? Let me do a fill-in before I delve into your questions. The Anabolic Diet is a so-called new way of eating with a recommendation of eating mostly fats and protein with little dietary carbohydrate.
Claimed benefits are fat loss and muscle growth at the same time. Both are seven-day cycles, with five days of eating virtually no carbs and then two days of carbing up. Both systems are based on a much earlier system called the Rebound Training System, created by Michael Zumpano owner of Champion Nutrition in Michael and I modified this basic system into the Ultimate Dieting Handbook in The five or more no-carb eating days force the usual dietary and stored fats into something else called ketones.
Ketones are fractured fats that can be used in the place of glucose. Ketones are a faster energy source than regular fats. To drop your blood sugar so low regular blood glu!
Getting into a short-term ketogenic state does a number of positive things. You train your metabolism to enhance its fat-burning ability, which gets lazy with a high-carb diet. Also, as previously mentioned, ketone burning is inefficient, so more grams are burned as compared to non-ketogenic fat burning. The really interesting thing about short-term ketogenic diets is the set up for an anabolic rebound growth spurt after the two-day carb-up.
However, starving the body of carbs instills a temporary rise in muscle insulin acceptance. The extra glycogen, fluids, and electrolytes will make the muscle cell bigger, and the increased mechanical leverage will make you stronger. When you ramjet the muscle cells with more volume, you get an anabolic stimulus from the stretching of the cell. About your particular problems: once fats are converted into ketones, they have to be used as fuel or eliminated.
The route for elimination is through the kidneys and into the urine. Remember, ketones in the urine are whole, unburned ketones. Ketosticks are small plastic and paper testing strips, about the length of a Q-tip. You allow your urine stream to wash over the paper end of the strip, and if there are ketones in the urine, the paper will turn from the normal tan color into a purplish color.
The deeper the purple color, the more ketones in the urine. But since you have little energy requirements during sleep, these ketones are not needed for fuel. They have to be eliminated.
How To Use The Body Opus Diet!
In fact, it is recommended that you not start this diet until you are under 15 percent body fat Learn more. He was driven to find out the answers to the questions that nobody else could answer. Duchaine applied what he learned to himself and later to other bodybuilders around the country. These are average by most books, but compared to what is out there these days, I would almost put these body fat numbers in the above average category. Will these percentages mean that you are lean already? No, but a low level of body fat is attainable from these starting points.
DAN DUCHAINE – BODYOPUS PDF
The BodyOpus Diet For those seeking radical fat loss while maintaining muscle mass, Duchaine presented them with the BodyOpus diet, a strict cyclical keto approach that was as effective as it was gruelling. For the first 5 days usually Monday to Friday for sake of convenience , Dieters would follow a strict Ketogenic Diet, followed by a two day carb frenzy at the weekend. The first 5 days of carbohydrate depletion rapidly establish ketosis. The final 2 carb-up days encourage glycogen supercompensation… The Broad Outline of the diet was as follows Sunday: Begin at 6pm. Eliminate all carbohydrate foods.
Maura Open Preview See a Problem? The body is a very smart machine. At the end of the week, on Friday evening or Saturday morning, depending on your schedule, you are going to increase carbs and calories. During the deprivation period, glucagon is raised, and it is glucagon that allows the human body to convert fatty acids into ketones. On the Keto days, Duchaine recommended a hearty intake of eggs, meat, free, oils, seeds, cheese and the occasional bag of pork rinds. Peter Zatloukal rated it really liked it Dec 06, In mid, Duchaine was caught and indicted on conspiracy and mislabeling charges.
Dan Duchaine’s Bodyopus diet