Anthracis
03-09-2004, 02:48 PM
As we all practice our Kung Fu, we must keep in mind that our bodies should also be treated like our Kung Fu...with respect, well thought out, and with care.
We can respect, care for, and think about our bodies better by feeding it well balanced meals that will keep it running at optimum levels. However, if you are not in the greatest shape, following the diet outlined below will get you in great shape in 12-14 weeks.
You can also modify the diet below to better fit your needs. Just keep the same basics and you will succeed.
This diet is also plateau-proof, meaning you can not reach a plateau. If you do it is because you are not keeping to the principles of the diet.
Also, feel free to share your own diets here as well.
Here is the diet: It is a very simple diet where you carb deplete for 3 days and carb load for 3 days. It is that simple! on the first three days, keep your carbs to 65 grams or less and on the next three days keep carbs at around 245 grams. Calculate your daily total caloric requirements by following the hyperlink below.
Monitor your ketosis by using Ketostix (available at any pharmacy over the counter), you won't lose muscle mass if you are not in ketosis. By the third day of the depletion phase, you should be in the medium range of ketosis. But by the end of day four or the morning of day 5 you should be back in the trace range. If not, you can modify the amount of carbs to take in.
The carbs that you consume can also be important. Fibrous carbs are better than starchy carbs. Eat mostly fibrous carbs and only eat your starchy carbs about an hour before your workout to give you energy to fuel the workout.
Some examples of fibrous carbs are:
Carrot, celery, lettuce, etc...
Some starchy carbs are:
Corn, rice, potato, etc...
For protein requirements, use the following rule of thumb: for every pound of bodyweight, take in about 1 gram of protein.
The only variable to determine your level of definition is the goal you set for yourself. The better you want to look, the more time it will take you on this diet. But, there are no plateaus.
In addition, you should lose about 5-7 pounds in the first three days, but then you should gain 3-4 pounds in the loading phase. so your net loss of fat should be about 2-3 pounds. Remember the goal is not weight loss but fat loss.
If you want to lose more fat faster, you can incorporate 1 hour of cardio before breakfast and 1 hour of cardio before bed. The Stationary bike is a good exercise for this phase. It is pretty low impact.
You should also plan all meals about 2-3 hours apart and never eat after 7pm unless you plan on working out later that day.
A good book to read regarding this type of diet is: Ripped, by Negrita Jayde. The diet here is my version of this diet. I have used it to successfully compete in several bodybuilding competitions in California.
Enjoy! and good luck!
calculate your BMR/RMR here using the formulas (http://kinesiology.boisestate.edu/kines140/daily_energy_balance.htm)
We can respect, care for, and think about our bodies better by feeding it well balanced meals that will keep it running at optimum levels. However, if you are not in the greatest shape, following the diet outlined below will get you in great shape in 12-14 weeks.
You can also modify the diet below to better fit your needs. Just keep the same basics and you will succeed.
This diet is also plateau-proof, meaning you can not reach a plateau. If you do it is because you are not keeping to the principles of the diet.
Also, feel free to share your own diets here as well.
Here is the diet: It is a very simple diet where you carb deplete for 3 days and carb load for 3 days. It is that simple! on the first three days, keep your carbs to 65 grams or less and on the next three days keep carbs at around 245 grams. Calculate your daily total caloric requirements by following the hyperlink below.
Monitor your ketosis by using Ketostix (available at any pharmacy over the counter), you won't lose muscle mass if you are not in ketosis. By the third day of the depletion phase, you should be in the medium range of ketosis. But by the end of day four or the morning of day 5 you should be back in the trace range. If not, you can modify the amount of carbs to take in.
The carbs that you consume can also be important. Fibrous carbs are better than starchy carbs. Eat mostly fibrous carbs and only eat your starchy carbs about an hour before your workout to give you energy to fuel the workout.
Some examples of fibrous carbs are:
Carrot, celery, lettuce, etc...
Some starchy carbs are:
Corn, rice, potato, etc...
For protein requirements, use the following rule of thumb: for every pound of bodyweight, take in about 1 gram of protein.
The only variable to determine your level of definition is the goal you set for yourself. The better you want to look, the more time it will take you on this diet. But, there are no plateaus.
In addition, you should lose about 5-7 pounds in the first three days, but then you should gain 3-4 pounds in the loading phase. so your net loss of fat should be about 2-3 pounds. Remember the goal is not weight loss but fat loss.
If you want to lose more fat faster, you can incorporate 1 hour of cardio before breakfast and 1 hour of cardio before bed. The Stationary bike is a good exercise for this phase. It is pretty low impact.
You should also plan all meals about 2-3 hours apart and never eat after 7pm unless you plan on working out later that day.
A good book to read regarding this type of diet is: Ripped, by Negrita Jayde. The diet here is my version of this diet. I have used it to successfully compete in several bodybuilding competitions in California.
Enjoy! and good luck!
calculate your BMR/RMR here using the formulas (http://kinesiology.boisestate.edu/kines140/daily_energy_balance.htm)