Hearing that the dogma of 6 meals a day is no longer necessary and then eating 3 square meals a day is in my opinion a mistake much better to bunch these meals together around training and get the positive effects of a prolonged fast instead lots of mini ones.
#MAC WEIGHT LOSS SEASON 8 SKIN#
There are many ways to skin a cat and there are also many ways to shred a bodybuilder, so pick the one that suits you best but do not try anything fancy. I have used this to great effect in small figure/physique females. Similarly, you have options like intermittent fasting which can be useful for much smaller individuals. What constitutes whole food is a controversial topic with the likes of the Paleo diet gaining interest, which discourages dairy intake. The food must be real, whole food that in most cases, is prepared by yourself. The type of diet you choose can vary slightly around a few specific themes. Similarly, at this point, the body is in an unnatural state and your body will be fighting to keep the body fat therefore you can expect as little as 0.25lbs per week loss in the end stages when you are in the realms of single digit body fat.
The issue here is, that is for average Joe, not Joe Bodybuilder, who has less body fat to lose in the first place! When body fat gets lower, the potential to get fat into the blood stream to be burnt is reduced. The general rule of thumb is that you can lose approximately 1% of BW per week so 2lbs for a 200lb guy. Once you have decided how much you need to lose you can aim to lose between 0.5 and 2lbs per week but perhaps double that in the initial week or two. Standing on stage is not like being lean for the beach or gym, it is another level of condition. someone who has competed) to assess your physique and tell you how much you need to lose… I find you can normally add at least 7lbs to any initial estimation. The average time period is perhaps somewhere between 12 and 20 weeks but it would be pertinent to get someone in the know (i.e. The starting point for a competition diet will vary with how much body fat you have to lose. I am less of a fan of isolation movements during a diet than I am when muscle gain is the goal big compound movements are not the be all and end all when muscle gain is key but during a diet they lead to muscle retention, energy burn and a hormonal milieu conducive to fat loss. I feel ridiculous writing this but you know as well as I do that at least one gym instructor out there is still recommending high reps, low weight for defining, toning and ‘etching’ lines into the muscle. Therefore, it is worth saying that whilst dieting you should still lift heavy. If you decide to start a diet and up your reps to 20, use the pink dumbbells and subsequently haemorrhage muscle, you may blame my advice. While nutrition is arguably far more important than training (it’s good to be controversial occasionally), you can dampen some of the effects of good nutrition with poor training. but there are a few things I need to mention. This article will not talk about training in the sense of what split is best, what exercises to use, frequency of training body parts etc.
#MAC WEIGHT LOSS SEASON 8 TRIAL#
You need to find what works for you and the best place to start is in the science only then can you start your journey of trial and error into where results out-weigh scientific evidence. Forget the, “it didn’t hurt Arnold” or the “well Flex Wheeler did it” mentality. Moving into the 21st century, some of these things can be left behind. Bodybuilding is a long standing sport with a number of traditions and dogmas surrounding it. Despite the fact that many fitness enthusiasts and in particular bodybuilders (who get to single digit body fat regularly) are light years ahead of the game when it comes to nutrition and supplementation, little things can creep into the optimal nutrition mentality that have no place. (NOTE: If you’re not aware of these things I urge you to do some digging). are all based on sketchy, if not incorrect science. If you're reading this you're probably well aware that most mainstream ideas about healthy eating are terrible let alone advice to lose weight and get to single digit body fat levels! Recommendations on salt intake, cholesterol intake, servings of carbohydrate etc.
#MAC WEIGHT LOSS SEASON 8 HOW TO#
How to diet to single digit body fat percentages Guest article by Martin MacDonald How to diet to single digit body fat.
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