Click here to watch video “FREE Cutting & Building diets”

As discussed in previous videos the Cutting and Building phases/diets are done in a 3 month cycle. Three months Cutting diet followed by 3 months Building diet. This is called a cycle. Then after each cycle repeat the cycle again, and again and so on.

The purpose of the Cutting diet is to drop body fat while keeping muscles safe. Typical targets in a 3 month Cutting diet period is to drop the body fat with roughly 6% – 8%.

The purpose of the Building diet is to increase both the body fat and muscle size. Reason for the body fat increase is simply to stimulate better muscle growth. Muscle growth happens most effectively in a caloric surplus environment. The aim with the Building diet is to add roughly 4% – 5% body fat to help muscle growth.

Both diets stick to a small frequent meal system. For the simple reason that a frequent meal system keeps the digestive track activated continuously and thus results in a significant higher metabolic rate for the body which equals better fat loss. It is MUCH better for fat loss to take 5-7 small meals instead of 1-2 huge meals. It results in better fat loss plus you never feel bloated or uncomfortable from big servings plus you crave food much less.

Before starting diet – bloodwork!

But before you start with any diet…if you are over 40, your first step is to get your blood testosterone levels tested. With low testosterone levels fat loss will be challenging and muscle building nearly impossible. After you get results of your blood testosterone levels, here is the attack plan to systematically increase it to required optimal levels: CLICK HERE

Do not stress about getting your bloodwork done and trying to convince doctor! Here is a new product by very legit medical company where you can do the required bloodwork in the comfort of your home bypassing doctors completely. (use code ‘GERT20’ for 20% discount): CLICK HERE for home testing TESTOSTERONE kit.

My preferred Supplements

Here is the link to all my preferred supplements and also links as to where you can order them online: CLICK HERE

The following rules apply to both diets:

1. NEVER exceed your daily calories.
2. You MUST perform EVERY 14 DAYS a body monitoring with fat calipers, weighing scale and tape measurements to determine how your body responded to the previous 14 days daily calories. Here is my preferred choices on AMAZON:
   1. • fat callipers & measuring tape,
      • weighing scale
3. Never increase or decrease your diets calories with more than 10% in a 14 day period.

The body monitoring process is the CRITICAL part of the diet. If you do not do this thoroughly your diet will NEVER be correctly aligned for your body. You must remember that no 2 people’s metabolic rates are exactly the same. There are a magnitude of factors determine each of us metabolic rates. So if you do not align the diet for YOUR metabolic rate…the diet WILL FAIL!

Now the next step is to interpret the results from the 14 day body monitoring intelligently.

CUTTING DIET manipulation:

• RESULT: lost muscle, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%
• RESULT: lost muscle & fat, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%
• RESULT: lost fat but muscle stayed the same, ANALYSIS: good, ACTION REQUIRED: this is where you want to be during your cutting diet. No change, but redo monitoring every 14 days to ensure you stay in this sweet spot.
• RESULT: gain fat & muscle, ANALYSIS: very bad, ACTION REQUIRED: decrease daily calories across the board with 10%.

BUILDING DIET manipulation:

• RESULT: lost muscle, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%
• RESULT: lost muscle & fat, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%
• RESULT: lost fat but muscle stayed the same, ANALYSIS: bad, ACTION REQUIRED: increase daily calories across the board with 10%
• RESULT: gain fat & muscle, ANALYSIS: good, ACTION REQUIRED: this is where you want to be in the building diet. But be careful that you do not add too much fat so do the body monitoring  every 14 days to ensure you do not pick up too much fat.

Right now on to the actual diets. Both have a complete breakdown with detailed caloric values and protein/carb/fat content. This enable you to exchange food easily to spice up the diet. But be warned! Do NOT exceed the calories when exchanging food and ensure you stick to the protein/carb/fat ratios.

You will see there are 3 days provided for each diet. The Monday and Tuesday you must shuffle between all the weekdays except for Saturday. The Saturday menu plan must ONLY be followed for Saturday. It is meant to be a more relaxed menu plan that will enable you to socialize a bit. You can also squeeze two meals in one or even 3 into one ONLY on Saturday. Again…do NOT exceed calories.

THE CUTTING DIET

Here is my preferred choice on AMAZON of the WHEY PROTEIN POWDER as discussed in the diet. (Be very careful with your choices. Many whey supplements have carbs and other unnecessary ingredients)

THE BUILDING DIET

Here is my preferred choice on AMAZON of the WHEY PROTEIN POWDER as discussed in the diet. (Be very careful with your choices. Many whey supplements have carbs and other unnecessary ingredients)

MY OTHER IMPORTANT LINKS

1. Here is where you can signup to my ADVANCED SYSTEM II – coaching system blueprint for the older guy: https://gertlouw.com/my-transformation-secrets/
2. I added a new page to my site where I provide links to all my preferred supplements on where you can get hold of it through international providers. Here is the link to my SUPPLEMENTS ORDER page: https://gertlouw.com/supplements-order/
3. Keep an eye open for discounts on that page. Especially the home testing TESTOSTERONE KIT has large discount. This home testing KIT an awesome new development putting the power of managing your testosterone levels in YOUR hands and not the doctors). CLICK HERE TO ORDER: https://trylgc.com/gert (use 20% discount code “GERT20”)
4. Last, just a quick reminder that ask for a small donation to help me keeping my info free on all my sites and speaking positivity into peoples lives. Those of you that can afford it, here is the donation link: https://paypal.me/GERTFITNESS

Now you got all the diet tools to go and get shredded and add muscle.

MAKE IT HAPPEN!

Gert Louw