STEROID
03-23-2012, 12:06 AM
Extreme Dieting Program
Chris Aceto
Extreme dieting is where a bodybuilder tries to get in shape as fast as possible, in the shortest time frame possible. There is no instance where I recommend extreme dieting. For maximum muscle retention, it's always best to take a patient and longer approach to dieting. It is for this reason that I advocate the 12-14 week contest prep. The longer you take to drop weight, the more body fat you will lose and the more muscle mass you will retain. However, for many reasons, bodybuilders occasionally have to get in shape in a very short period of time. For example, they realize they are "behind" in their prep or they only give themselves 8-9 weeks to diet. If you are extremely fat, absolutely nothing will help get you into great shape in just 6 or 8 weeks. If you are soft and lacking definition, you can get into incredible shape in just 8-9 weeks - if you know what steps to take. In this Rx Muscle installment, I plan to outline the type of diet I have used with clients to help get them into great shape in just 8-9 weeks.
Step 1
The first step is to ramp up fat burning. This can be accomplished by cutting your carbohydrates by 50% along with starting a heavy aerobic plan. When you cut carbs, you help control insulin. For those of you that don't know what insulin can do, it is a hormone that can interfere with fat loss. Cutting down your overall caloric intake is paramount when it comes to fat loss. This is what happens when you reduce your carb intake. In respect to cardio, I would start a client with an hour of low intensity cardio in the morning before eating. Fasted state, low intensity cardio is not so much a major calorie burner as much as it is a tool to "trick" the body to burn fat. When you do cardio for a long duration and keep the intensity down, it coaxes the release enzymes that assist in the breakdown body fat. To summarize, a reduced carb intake in conjunction with fasted state morning cardio will ramp up your fat burning so dramatically that you should be able to see results within 3 days.
Step 2
Remain with step one as long as you continue to see results. For some that could be 6 days and for others it could be 12 days. Everyone is different. If you are seeing results, keep everything the same. If you are no longer seeing results, start adding a very strong thermogenic; caffeine, ephedra and aspirin or something like Nordrenalean. Take it twice a day and double up on your cardio. That means you will now be doing 2 hours a day of cardio. Keep the intensity easy and do an hour before the first meal of the day and another an hour after training. Maintain this protocol for 7-10 days.
Chris Aceto
Extreme dieting is where a bodybuilder tries to get in shape as fast as possible, in the shortest time frame possible. There is no instance where I recommend extreme dieting. For maximum muscle retention, it's always best to take a patient and longer approach to dieting. It is for this reason that I advocate the 12-14 week contest prep. The longer you take to drop weight, the more body fat you will lose and the more muscle mass you will retain. However, for many reasons, bodybuilders occasionally have to get in shape in a very short period of time. For example, they realize they are "behind" in their prep or they only give themselves 8-9 weeks to diet. If you are extremely fat, absolutely nothing will help get you into great shape in just 6 or 8 weeks. If you are soft and lacking definition, you can get into incredible shape in just 8-9 weeks - if you know what steps to take. In this Rx Muscle installment, I plan to outline the type of diet I have used with clients to help get them into great shape in just 8-9 weeks.
Step 1
The first step is to ramp up fat burning. This can be accomplished by cutting your carbohydrates by 50% along with starting a heavy aerobic plan. When you cut carbs, you help control insulin. For those of you that don't know what insulin can do, it is a hormone that can interfere with fat loss. Cutting down your overall caloric intake is paramount when it comes to fat loss. This is what happens when you reduce your carb intake. In respect to cardio, I would start a client with an hour of low intensity cardio in the morning before eating. Fasted state, low intensity cardio is not so much a major calorie burner as much as it is a tool to "trick" the body to burn fat. When you do cardio for a long duration and keep the intensity down, it coaxes the release enzymes that assist in the breakdown body fat. To summarize, a reduced carb intake in conjunction with fasted state morning cardio will ramp up your fat burning so dramatically that you should be able to see results within 3 days.
Step 2
Remain with step one as long as you continue to see results. For some that could be 6 days and for others it could be 12 days. Everyone is different. If you are seeing results, keep everything the same. If you are no longer seeing results, start adding a very strong thermogenic; caffeine, ephedra and aspirin or something like Nordrenalean. Take it twice a day and double up on your cardio. That means you will now be doing 2 hours a day of cardio. Keep the intensity easy and do an hour before the first meal of the day and another an hour after training. Maintain this protocol for 7-10 days.