High protein foods help build muscle and prevent muscles from wasting away. Diet alone cannot always get you in peak physique - just as training alone cannot. To promote lean muscle gains and a shredded appearance, you don’t need to dedicate excessive time to every conceivable training method. These days, you have a higher amount of your calories from good carbohydrates and less of them from fats. Without an adequate training stimulus, consuming the required amount of protein may have a negligible effect on muscle growth. With this goal in mind, you know you're gonna have to cut calories. Pound them green vegetables! So make these your high carb days. You use a mixture of high, medium, and low carb days that a based on your workouts. Water, a key component for detoxifying the body and assisting with the metabolising of the foods eaten, should never be neglected, especially during humid conditions. In saying this a very small amount of saturated fat is not necessarily a bad thing as it has been shown to help with testosterone production, which translates to gains in muscle mass and losses in body fat - it is all about striking the right balance as will be shown in this diet (a relatively small amount of saturated fat will come from the various animal products). 10% deficit = around 2050 cals 150g protein. I eat about 45 minutes to an hour pre workout, then within a half hour of the end of the workout. Here's a complete guide to calculating macros, grocery shopping, and working out. You will rest for 2 minutes between each set. Nutrition is not the icing on the cake. Figure Olympia. The following guidelines can be used as keys to muscle growth. When we talk nutrients as they relate to health, fitness and bodybuilding, generally we refer to the big three: protein, carbohydrates and fats, the macronutrients. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. 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. You typically will keep protein to 1 to 1.5 grams per lb you weight. While I still feel that amount is pushing hard - trying to lose faster than that can really burn you out, and isn't so healthy IMO. Don't avoid fats. This micro-trauma, essentially the destruction of muscle-tissue, requires sufficient protein to rebuild the muscle to greater levels. The key for determining the exact nutrients contained in each meal and a total for each meal is as follows: P=protein, C=carbohydrates, F=fats. One key thing to remember with so called bad fats is they can be found in most of the animal meats consumed in this diet, as well as various packaged products. On the flip side, though, don't overdo the cardio - this can lead to muscle loss if done excessively and proper nutrition is not followed. You can find these fats in olive oil, canola, your natural peanut butter, almonds, avocados, to name a few. Cakes, sweets, pizzas, cookies and soft drinks such as Coke fall under this category and should be avoided at all costs - you will get used to a life without these products (you may already not use them, which is good) as your body becomes accustomed to eating the kinds of foods it was originally created to eat. This will ensure that you have sufficient amino acids for the maintenance and building of muscle, even as you are in a caloric deficit. 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. The 12-Week “Cutting” Process At 12 weeks out from a competition, the client begins counting calories and tracking macronutrient grams as well as eliminating processed foods, “junk foods” that are devoid of nutrition but high in calories, and simple sugars from her diet (a … Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. The key to this 12-week diet is having motivation and keeping it throughout the whole 12 weeks. And of course, the most important thing is to stay in good health! Finally the off days you would see another drop in carbs to about 50 grams a day and would keep them in your first meal of the day. WARNING: THIS IS ONLY FOR SERIOUS AND DEDICATED PROFESSIONAL ATHLETES LOOKING TO MAKE LEAN MASS GAINS. 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 As I stated earlier, don't expect to drop 40 lbs in a month. This will give you a baseline for your daily calories to maintain your current weight. Work Hard, The Results Will Be Greater. The diet as it stands should be suitable for the majority of people beginning the 12-week training program provided. This diet plan is structured in such a way to ensure that you benefit from this pre-workout meal. Try to vary your exercises, whether it be jogging, elliptical or exercise bike, just to keep things fresh. Seems obvious, but many people fail to do it.For example, you see people trying to out-train a bad diet when their goal is fat loss. This diet is structured in such a way that valuable nutrients will be supplied at regular intervals to maximize muscle growth and fat loss. Carbohydrates come in several different forms, all of which, in specific quantities at certain times, assist with bodybuilding progress. How it works: This nutrition program is designed to help you drop fat without losing muscle.In each phase, you’ll have three daily meals and three snacks. © 2020 Bodybuilding.com. But what to eat? Without the right nutrition the most perfectly structured program would be a complete waste of time. Don't kill yourself with cardio. Absorb certain vitamins (like vitamins A, D, E, K, and carotenoids), Provide taste, consistency, and stability to foods. You can definitely maintain your gains if you continue to challenge your muscles and keep your protein intake at adequate levels. You may have to say no to a few beer-nights or refuse one of your mom's meals (the odd cheat meal won't kill you though) - but the results are worth the effort. 2, 3. 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program This is a complete 12 week program to help you get ripped. You will be focusing in on every rep and squeezing at the top of each movement. One way to make this important process easier is to shop once a week with a list of all the foods you will need for that week. Get back to your plan as soon as possible, and alter it if need be. In addition, the more you drink, the more efficient your body becomes at getting rid of water, so you will look more vascular down the road. It must be stressed that the following plan is an example of what a typical day's eating could consist of. Like pre-workout nutrition, post workout feedings are similarly important. Without the right nutrition the most perfectly structured program would be a complete waste of time. Meal 5 Chicken (or turkey, or white fish, red meat or salmon the night before first leg day each week) 4 oz. Cutting can be tough, but stick with it. With summer comes less clothing - and that shouldn't scare you! Hopefully, you have met with your doctor before you start, so that there will be not one serious problem you will have to face. Two great recipe ideas can be found in this guide to incorporate some variety into your program. You should be thrilled! Breakfast being the most important meal of the day has become somewhat of a cliché, for good reason: it is a critical time to supply the body with the nutrients it hungers for after what is essentially an eight to10 hour fast (hence the name breakfast; break-fast). It is good way to get your body adjusted to lifting weights. Restaurants are not an option! In this diet carbohydrates are restricted in the evening. Well you need to figure out how much fat you want to lose. The same goes for carbohydrates; 1 gram of carbs is equal to 4 calories. Keep up great meal planning. So you want to lose some excess body fat in 12 weeks. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The amount of protein included in this diet is optimal for one who is around 205 pounds or under. This includes 8-week diet plans, comprehensive details on carbs, protein, supplements and much more! If you don't want to run on a treadmill or elliptical go shoot hoops or jump rope. They are also bigger muscle groups and need more nutrients. While not exactly nutritious options, they are nearly calorie-free and can keep you on track. Junk foods such as those mentioned will interfere with the body's natural metabolic processes, and fat burning and muscle building will suffer as a result. This article will go through how to set your diet and training plan for a bodybuilding cut. 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. Complex carbohydrates come in two subgroups (starchy and fibrous), which are widely known as "the healthy carbohydrates". You'll be surprised how quickly an extra scoop of oats, an extra slice of cheese or an extra splash of milk can add up. That means four days of intense lifting. 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. Even if you don't see progress after a few weeks, keep at it. Train hard, as it is the main energy supplier. The only real difference is the amount of added cardio. The true scale is what is your body fat percentage. Do not eat out during this time. Eating in the hours before training is one of the keys to a great workout. What is the best 12-week diet plan for fat loss? If you factor in the potential inaccuracy of metabolic calculations, you could reasonably expect to lose 15lbs. And though I hope my dietary suggestions for a 12-week goal will help you, the results will depend on the effort you put forward and how committed you are to your goal. From a health standpoint fats are noted as being a contributing factor to heart disease and obesity. Also, a four-day split gives you a lot of options to prevent boredom from setting in. Eat a nutritious meal one to two hours before training to ensure adequate energy levels. Carb cycling is a great way to lose weight while maintaining muscle. Many athletes prefer to do it during the heavy winter months. A little pain pays off in the long run and makes you a stronger person. Here are some free fat-loss plans and tips to destroy the flab and keep hard earned muscle! Plan your day in advance and have your meals prepared for the following day if need be. 16% bodyfat. I really don't care about the weight loss. So you need to come up with a 500 calorie deficit from weight training and cardio. 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 every two or three hours should keep you from feeling as though you're starving when it comes time to eat, so smallish meals won't be so hard to take. Use them consistently and great results will be yours. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period (17). Our forum members have put together a comprehensive formula for fat loss before summer. If you find that being disciplined causes you to crave "dirty" foods, allow yourself a cheat meal once every week or every two weeks. Simply carbohydrates are featured to a lesser extent, as they can be beneficial to training progress in smaller quantities. Don't make yourself sick with too much activity or too little food. Facebook. If you want to keep as much muscle as possible while shedding fat, you have to be realistic. Maintaining a positive nitrogen balance (amino acids) will prevent catabolism - so keep that protein intake going! First valuable tip - do not buy into fad diets or "diet systems" that guarantee a weight loss in a ridiculously short amount of time. The number one reason people do not progress, as they should be when seeking bodybuilding results, is usually nutrition-related. Your meal schedule can change based on your daily schedule, but try to eat within half an hour of waking up, and aim for a meal every three hours thereon, until you sleep. Remember to work out hard and believe in yourself. 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 . 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. All natural foods are required and should make up the bulk of your diet. If you aren't seeing progress, you may slowly drop you daily caloric intake a couple hundred calories in a week. Life is full of little things that will make it hard to stick to the plan 100 percent. I changed my preparation from a mere 4-6 weeks of dieting and cardio to 8-12 weeks and that made a major difference in my physique. The first 4 wks of the “pre-diet diet” the game-plan is simple. In fact, you’ll find that the most successful shredders are those who consistently apply the basics while staying on task for the long haul. It takes a lot to get in shape. As for what exactly you should be eating...try to eat things you like, it will be easier to stick with the diet. This is great for gaining strength and muscle mass. You can tweak the percentages a bit, but keep protein around 40% and get at least 25% carbs. Or, when wanting to build muscle, they train with extremely heavy loads, low volumes, and they avoid carbs. All top athletes will concur that nutrition is over half the battle and will place as much or even more emphasis on their nutritional needs as they would on their training program. Five 250-gram containers of no (or low) fat cottage cheese. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. After intense training the muscles are typically depleted of carbohydrates, leaving a 30 to 45 minute gap for replenishment. After 6pm or 7pm, my body does not like carbs and has a tendency to store it in my stomach area which I am working on sculpting right now. In fact, insufficient protein will actually result in muscle wasting, as exemplified by marathon runners, athletes who typically eat very little protein and train for many hours at a time. Certain foods must also be eaten at certain times, as shown in the diet plan provided. The more muscle your have the more calories your body will burn. But make sure this is a cheat meal and not a cheat day - it's easy to go overboard, so just give yourself a treat and move on when you are satisfied. This will help to ensure adequate energy levels for training and a continual fat burning effect (the after burn). Don't dwell on any bumps in the road. ): BMR x 40 percent, If you are very active (You exercise intensely on a daily basis or for prolonged periods. It is not a necessary fat, so it is completely left out of the diet program featured in this guide. Doing this can add an additional 160 calories per day of the worst type of nutrient. It's the cake. When you see the winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals. It contains the perfect ratio of proteins, fats and carbohydrates to give you unprecedented gains. This too can be added LBM. 1 gram of fat is equal to 9 calories, so that would leave you with about 45 grams of fats for the day. 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. Trans fat is added to commercial products to enhance longevity and will negatively impact training progress and health if included your diet. Each week, swap one exercise per body part for a new one from the Exercise Exchange List on page 3. Ok Ive atempted a cut so far twice, and ended up failing after a few weeks! Simple carb sources (higher on GI scale) are more likely to cause a higher spike in insulin levels, leading to a "sugar crash," and causes greater fat storage. 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). During the second six weeks, aim for a 40/25/35 or 40/20/40 split. Now I'm at 200 lbs 18% Fat <---Uggg. It gets my day going and gets it out of the way. To avoid the additional calories they provide, trim all visible fat from streak and chicken and buy water packed tuna rather than the oil based variety. However, it's important to try to eat filling, low-GI foods that will keep you satisfied. When things get hard, think in terms of days and not in terms of week or months. Men often sit well below 10% body fat and women can drop down close to 12%, if not a little lower in some cases. Although it does contain a good balance of nutrients, it is biased toward building a muscular, high performing physique. And with the right amount of protein, combined with a sufficient training stimulus, as outlined in this feature, the muscles should compensate by becoming larger and stronger in preparation for future workouts. In addition, you'll be dropping lean mass, not fat. Having all the right foods available will also ensure that you are less likely to cheat on your diet with the wrong foods, something that often occurs with those who have not properly planned their food for the week. Your training and diet should reflect your goals. What is a reasonable amount of weight to lose in 12 weeks? Now you don't want to create that 1000 calorie deficit in diet alone, so let's create a 500 calorie deficit from diet. 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. 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. Food selection is mixed around for variety, but the same foods will be eaten daily, as they are the most effective for your aims. 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). Store energy (fat is the most concentrated source of energy). Twelve to fifteen pounds is still considerable, though, so don't sweat it. Nobody likes to do it, but it is essential to a healthy plan. #1 – Stop eating out. Occasionally meals will be missed (this is inevitable for most people who live busy lives). The starchy grouping includes: potatoes, rice, grains, spaghetti, pasta, and wholemeal bread. Your body needs it nutrients to be healthy and keep your body burning like a well oiled machine. Good fats include unsaturated forms - includes the EFAs. Additionally, meals with all three macronutrients are best for keeping blood glucose levels in check. In order to cut weight, you'll probably want to eat at about 500 calories below maintenance. The most important thing for your 12-week goal is to lose excess body fat, reducing your BF%. Lose body fat, as it stimulates the metabolism like no other nutrient. In this stage, I recommend doing 3 sets of 15. A must. The diet provided here includes these mostly in the form of broccoli to speed up the metabolic rate to burn greater levels of body fat while supplying the micronutrients for enhanced metabolic function at all levels. 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. Get your diet clean and in order. It is a healthy, maintainable way to lose weight and keep it off for good! If this is your first time cutting in general, you're … Saturated fats are found in animal products and solid at room temperature (meat, seafood, whole-milk dairy products - cheese, milk, and ice cream - poultry skin, and egg yolks) and are main contributors to heart disease (as they raise blood cholesterol levels) and obesity (due to the excess calories they provide, which are more readily stored as fat). So that gives you another 1000 calories, and a total of 2000 calories from carbs and protein alone, leaving you 400 for healthy fats. This is achieved through specific changes in diet and exercise over a period of 12–26 weeks . This will help you get in any vitamins and minerals your body will be missing from your food sources. Fiber is also very important. TOPIC: What Is The Best 12-Week Diet Plan For Fat Loss? On off days I will do another round of cardio later in the day. Provide energy when carbohydrate is not available. Other supplements you may want to use are multivitamins, fat burners and pre-workout products. After your morning cardio it is especially vital that breakfast is eaten; the size of this meal is large in comparison to subsequent meals for that day because it not only replaces carbohydrate that has been used during training and depleted during sleep, but will restore protein balance to assist muscle growth. Watch out for the caloric content though! Build muscle, as it is the body's repair nutrient. However, cutting carbohydrates during the last six weeks may prompt you to lose additional weight. The key to a successful diet is also nutrition timing. Ok your have your BMR, now what? You would want to split these number up into your 6 meals relatively equally giving you: Now on your other workout days, you will drop the carbohydrate intake to about half and up the fat content. Don't think that the less you eat, the more fat you'll lose. While cutting you need to eat meat, fish, eggs, and vegetables. Eating enough calories to maintain your LBM will help you greatly. Over the years a debate has raged regarding exactly how much protein a hard training strength/bodybuilding athlete should consume. 16% bodyfat. The process of getting yourself to embark on a 12-week plan is one of excitement and anticipation. If your adjusted daily calorie total is 2400 calories, for a 200 lb man that is 25 and is 6 foot tall and moderately active, you are going to see a lot better results splitting those 2400 calories into 5 - 6 meals a day instead of 1 giant meal. With that question in mind we will now turn out attention to the nutritional basics. 3. Set Carbohydrate Intake. Bearing that in mind, we have created a template which you can use to create a 5-times a day cutting diet for the next four weeks. So if you lose muscle, your body will need fewer calories to run. As I do cardio on days I don't lift, I tend to keep my caloric intake the same for "training" and "non-training" days. Multivitamins will help you make sure your diet does not have glaring deficiencies, which is possible when you are on a reduced-calorie plan. My diet plan is based on the following principles: Eliminate breads, flour, and gluten grains including wheat, barley, and rye. 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. And you're gonna have to cut them hard. This meal should be yours to delight in. So based on the workout schedule above your days would follow this plan: So now we have figured out where the first part of the calorie deficit is coming from, now we figure out the second half. Switching diet and training in the middle of your cut will prevent your body from adapting and you from getting bored or frustrated. Cycling off may make it more effective in the future. This meal plan is designed for a 200 pounder looking to cut and look shredded. Looking great is super, but if you're not feeling great, then it's irrelevant. Protein building blocks, amino acids, help build up your muscle mass, among other physiological purposes. Don't compare yourself to others and don't judge your progress on anyone else's. 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