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Working for me so far! It's not the only way to shred but its the most effective thinng i've tried so far! Remember You've got to have more dicipline than not onlyÂ the average person but the averageÂ gym rat to make this work!!!!
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The Cyclical Ketogenic Diet: True Fat Loss
In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.
However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those whoâ€™s main concern is true fat loss and muscle preservationâ€”muscle for sports and high intensity activities.
My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.
I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. Iâ€™ll explain later.
How the diet works.
The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.
The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes thereâ€™s no more carbs to burn for energy, so it must find another energy source: fat.
This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.
When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.
As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, thereâ€™s a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.
On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesnâ€™t it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat.
Diet Requirements Mon. to Fri.
The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients Iâ€™ve trained to the leanest, hardest theyâ€™ve ever been.
First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.
The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. Thereâ€™s no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).
So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you donâ€™t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.
2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.
The Weekend Carb Load
Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this wonâ€™t happen on the CKD.
Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.
Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.
What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.
100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.
A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.
So what about dietary fat? I know youâ€™re reminding yourself, "Didnâ€™t this guy mention pizza?" Yes, I did. And hereâ€™s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?
Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you canâ€™t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.
By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!
As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieterâ€™s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)
In Case You Missed It
So hereâ€™s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just proteinâ€”no fat or carbs.
Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.
Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!
Now, the question is, how do we workout to optimize muscle preservation and keep our metabolism up while dieting? Before we get into that, one must realize that during any dieting scheme there is one thing that must be done, and one thing that must not be done.
First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss.
Second, you must not fall into the myth of lighter weights with higher reps. You got your muscle by benching 240, and you have to bench 240 to keep that same muscle! Or at least around that area! Okay, now that we have that established, hereâ€™s what we do:
On Monday and Tuesday we will work our weaker body parts, rest or cardio on Wednesday and Thursday mornings, Thursday do our strongest body parts, and Friday a combination of the Monday/Tuesday workouts in a loop format. The workout I have found to work optimally for myself and my clients is this:
(Note: You may feel free to tweak, shake, and turn this example upside down.
Everybody is different, so find what works for you.)
MONDAY: Chest, Back, Abs
High intensity workouts with 60 sec rest between sets, 90 sec rest between
(this excludes all warm up sets)
Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
TUESDAY: Shoulders, Arms
Same intensity mentioned before
Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps
Wednesday: Rest or Cardio
Thursday morning: Rest or Cardio
Later on Thursday: Legs
Same intensity mentioned before
Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps
Friday night: Final Workout
Same intensity mentioned before
Bench 2 sets, 6-10 reps
T-bar Row 2 sets, 6-10 reps
Incline bench 2 sets, 6-10 reps
Latpulldown to front 2 sets, 6-10 reps
Behind the neck shoulder press 1 set, 8-10 reps
Military press 1 set, 8-10 reps
Either curl exercise 2 sets, 8-10 reps
Either tricep exercise 2 sets, 8-10 reps
Stiffleg deadift 1 set, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 reps
Start the carb up for 24-30 hours!
Before we go on, I want to address the cardio/aerobics issue. Some people find that for the first month on a CKD, cardio/aerobics is not needed. However when fat loss does start to slow down a bit, that is when most start adding 30 min. sessions on their off days. Be careful though, you do not want to hinder your Thursday leg workout. So experiment and try to only add aerobic sessions if you feel you have to.
So we have the basic diet outline stated, the workout, now what about supplements? Things that can extremely optimize this diet regime. Well, I have to admit no allegiance to any supplement company on this one: Water. Water is important on any diet, especially low carb since there is a diuretic effect, and more importantly during the carbing period. Glycogen is stored with water! You need as much water as possible to hydrate the depleted muscle. Trust me, you will feel a huge "pump" on Sunday morning from all the stored carbs and water INSIDE your muscle.
Speaking of muscle, the god of all sports supplement right now: Creatine. It can still be used on a low carb diet. Usually 10 grams a day during the low carb days, and around 20-30 grams during the carbing period should work for most everybody. I highly recommend it for everybody who doesnâ€™t get an upset stomach using it.
Finally, one that everyone thatâ€™s dieted before knows about<strong />: The ECA stack. Most have not used pure ECA, but mainly herbal extracts in thermogenic products sold by sports supplement companies. For a pre-work out boost and increased fat burning through thermogenics (heat), this is my favorite supplement. It does its job, you feel it happening, and it can help you psychologically when you donâ€™t feel like working out that day.
With all this said, I will throw my personal opinion, thanks and motivation on or for the cyclical ketogenic diet. First of all, to me, it is the greatest diet every developed. It makes sense, works and isnâ€™t as hard to follow as one might think. Just stay motivated and concentrate on your goal.
When you have a craving during the week for that cupcake or pasta, just go eat a delicious serving of some pepperoni and melted mozzarella cheese. Or how about a hamburger patty covered in cheddar cheese and some strips of bacon? Foods that are delicious and that can satiate hunger.
I followed this exact plan this past summer for eight weeks and loss 18 pounds of fat without any loss in muscle. It was the leanest and most vascular I had ever seen myself.
And I must give thanks where thanks are due since I did not come up with this diet. Dan Duchaine, who recently passed away, brought my attention to a CKD with his book BodyOpus and Lyle McDonald has done deep research and wrote his book The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.
This diet can be for you. Oh youâ€™re only a mass builder? Well, lower bodyfat percentages even make you look bigger! Give it some thought and decide. Then achieve your goal. Itâ€™s worth it: A diet with true fat loss.
SAD WEEKEND AT THE 2010Â PHOENIX PROÂ FOR IFBB PRO TONEY FREEMAN!!!!!
The show wasÂ Toney's for the taking, but he just didn't deliver. I felt his placing was fair along with Hide taking 2ndÂ and Melvin 1st. In my opinion Toney's conditioning was lackluster.Â Lets face facts his conditioningÂ wasn't a travesty, but It was nothing like his last show or what we are use to seeing! Eventhough Toney's back was wide and thick it just wasn't defined. He obviously was holding too much water. Although Toney makes Hide look like a shrimp on stage Hide brought a very conditioned body (more lower than upper I agree with Jay Cutler on that) giving Hide second place. Now on to Melvin Anthony. Im goingÂ to beÂ honestÂ i've been an avid MelvinÂ hater (for good reason), but after this competition all I can say isÂ Melvin shut me up with this show.Â The Fullness,Â proportion,Â and conditioning was the best i've seen from him in my opinion. So on that note I think Toney should go ahead with the Arnold Classic which I hope he wins but highly doubt. Maybe a victory could have been possible if he had skiped or won the Phoenix Pro, but I think after the Arnold win or lose he needs to break from competition (just a couple shows)Â and re-evaluate hisÂ pre contestÂ prep. Of course I want to see him along with Phil Heath win a Sandow (me being a fan and all). Does anyone out there agree or dissagree? Let me what you think.
So I've been training a friend of mine for a week now (ill give him 5 week before he quits). He's not a newbee when it comes to working out. It's just been a while for him. So I always start my clients off w/ a light full body workout for the first couple of week so there bodies can adjust and adapt. Anyway this morning he shows up to the gym early. Only too see me and my workout partner hitting the weight's. So after we finish our workout my friend comes to me and says "hey why don't you train me like that." I tell him. "in do time your not ready yet. He say's "why!" So I explain to him the theory of High Intensity Training (H.I.T.), and how we lift really heavy weight in a controled manner. We use a 4-2-4 and 5-2-5 lift ratio. Here's a quick example: on a bench press a 4-2-4 means 4 seconds on your negative, 2 seconds on your static/isometric hold, and 4 second on your positive. We follow this method on every exercise we perform. Using that method makes the workout more intense and keeps constant strain on the muscle facia. Anyway so my friend says to me "starting to day that's what I'm gonna do." I keep warning him he won't listen. so I say "ok man it's leg day! You want it! You got it!" He tells me that he wants to do everthing that I do for legs. So After warming his legs up with leg extensions. we move on to the leg press. After finishing his last rep he had a look on his face that was priceless. So we move on to squats (I squat like Dorian Yates all the way to the ground)! He struggles to finish his set. Next thing I know I'm in the restroom handing him napkins as he slumps over the toilet giving up his breakfast (LOL). Afterwards he walks up to me and say's "man your crazy and so are your workouts!" In a moment of sympathy I looked a him and quote "Real men work legs! Now put your pride in your pocket and finish!"
Man today the Justice system is f**king up my diet. In the American work world Everything is based on breakfast lunch and dinner with work in between! Breaks not. Even long enough for decent nutrition intake.This is why americans are so fat. My body is use to eating every 2.5 hours and its killin me right now cuz I can't leave the building. Oh but there's a chip machine with the greasiest chips on the market and a soda machine (now that's healthy). I can feel my body eating its self. So now after starving myself for hours ill have to over eat on my lunch break because I won't be able to eat again till 5:30!
A lot of people I come across in the gym ask how I got for instance; big bicep's. So I tell them what I do to obtain these results, and the first thing they say is "I tried that and it doesn't work for me! You just have good genetics" (using a know it all tone of voice)! If you pay attention to other people who have decent sized guns (arms) when they flex some have a big long bicep while others have a shorter pointed bicep (which is common on 99% of pro bodybuilders)! Now if you go on any fitness forum you can find a post from a guy who has large bicep's and is not happy with the shape because they don't come to a point like his favorite pro bodybuilder, and some guy's reply with good workouts suggestions while most say "Dude its genetics. Don't sweat it. That look just isn't for you"! Dont fall for this long/short head bicep myth! I call this a myth because there was a freaky time in my stent of lifting where I actually had a noticably pointed left bicep and a flat long head on my right arm! Here's how I fixed that problem, and now have even pointed bicep's like my favorite bodybuilders (not as big tho lol).
The bicep muscle consists of 3 muscles. The biceps brachii (main bicep muscle), brachialis (the outside bicep muscle) and brachioradialis (the muscle between the main bicep and the forearm). Now changing your grip doesn't completly isolate any of these muscles, but grip does make that targeted area a focal point of your workout. First thing id did was to eliminate doing dumbell curls with my left arm for several weeks. I would start my workout with right arm only hammer curls (heavy weight of course) 5-10 reps for about 4 set resting 90 sec between sets. While performing these I would twist my wrist outward (thumb away from the body) as I came to the top of my curl (the positive motion)! By doin so (twisting the wrist) im engaging the brachialis (the outside muscle) more. for my next workout I performed 2 workouts! Barbell bicep curl / Dumbell preacher curl superset. I performed both of these excercises with standard,narrow, and reverse grip. 5-10 reps with 2 set of standard/reverse, and 4 set's of narrow (because the brachialis is my focal point). For my final excecise I perform seated dumbell curls on incline bench with reps till failure. I followed this routine for six week's hitting my biceps every 5 to 7 days (depends of how much rest they need).
Since then my bicep's are now even and well shaped and have grown a little over an inch! Im happy with my results and I feel that by isolating my problem arm and focusing on workouts that target the brachialis muscle allowed my right arm to get with the program and take shape! I can now focus on reaching my goal of BEAST MODE!!!!!! If you have any stories insight or think im and idiot holla at cha boy!!!!!
P.s. Wolves run in a pack, while sheep stand in a heard! Go Heavy Or Go Home!