Tag Archive: building phase



Diet tricks for fat loss

I get many guys asking me about “intermittent fasting” and “carb cycling” and similar “tricks” in the search to drop body fat.

Let’s look at this objectively.

I am not going to shoot any of these methods down, I think there are enough counter-proof that at least for some it is working.

However the people contacting me is never advanced athletes but Joe average who plays around with bodybuilding and want to get a quick road to loosing fat.

This is where the problem comes in.

The advanced athletes employing these diet tricks are already at very low body fat and are preparing for a show or event. In their toolbox which they use constantly, are their fat-callipers, tape measure and weighing scale and caloric counter. They approach this very scientifically and got the whole process down to a tee. They hardly ever make a mistake. But even then some do make a mistake and the consequences are close to disastrous. The truth is that with these tricks they are walking a thin line and it is very easy to make a mistake. You really need to know what you are doing and monitor the body extremely closely. You need to be very scientific about it to the extreme!

But Joe average is not a guy who will put in the time and effort these guys do with these tricks. He will not daily pull out the fat calipers, the tape measurement and scale and double-check calories etc. He just wants a simple to follow solution that will allow him to shed fat. And this is NEVER a simple solution. This is a hardcore solution. And nearly 99% of Joe average who have tried these hardcore solutions have badly burned their fingers. By burned fingers I mean training derailed, getting sick (due to immune system dropping as a result of too much required from the body) or losing all the hard-earned muscle in the process.

If you want my complete training/diet/supps system customised specifically for your body and goals, have a look here: https://gertlouw.com/my-transformation-secrets/

The risks simply outweight the benefits for Joe average …by far.

It is not worth it.

For Joe average and most advanced athletes it makes sense to follow a proven sensible approach.

Such a sensible approach is to monitor the body every 14 days with fat calipers and a weighing scale. Then to interpret the results with wisdom and make the necessary caloric adjustments to reach your goal.

In the cutting phase you want to lose fat and keep muscles safe (not necessarily build muscle but definitely not losing muscle!).

In the building phase the goal is adding a little body fat (2%-4%) and built muscle. Whenever you have to adjust calories, never do it with more than 10% in 14 day period up or down. The body need time to adjust and by adjusting calories with more than 10% will throw the body’s normal responses off for up to 1 month which makes the 14 day monitoring very difficult to interpret correctly.

The type of diet to follow is simple.

For cutting: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

For building: https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

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Now I hope this let’s you think twice about venturing these risky paths. If you want to use me as an example…I have never done these diet tricks, simply because they are too risky! I am not about to sacrifice my hard-worked by slipping up once.

Wish you all happy training!

Gert Louw

GUYS & GIRLS DREAM BODYc

Starting of cutting phase


Hi everyone,

The past 10 months was an incredible period of adding size and muscle to my body and have exceeded my previous best size with a good margin.

I am at the end of my building phase and my stats are: 1.75m, 91kg and about 9-10% body fat.

This is how I look at the end of my building phase:

 

Click here to view video “Start of strongman cutting phase”

 

I am starting my cutting phase on 20 July 2015 and it will continue for 3 months. The target is a level of 5% body fat.

A photo shoot and video shoot will be done at the end.

As you all know, my cutting phase is where I never train to failure but use lighter weights (anything from 20% to 40% lighter) and do higher reps per set (12 – 20 reps).

Very little rest in between sets and many superset exercises. The idea is a combination of resistance training with a degree of cardio involved (due to lighter weights and higher reps).

The fact that training is never to muscle failure also means the tendons and joints now have a chance to recover and strengthen from the punishing period of the building phase where EACH set was to absolute muscle failure.

The focus during the cutting phase is to keep the muscle size at the same level and then manipulating the body fat to a very low percentage factor. This can be very difficult because most guys (and girls) put their bodies in starvation mode (due to too little calories) and as a result lose more muscle than fat. I am following a very specific process whereby I monitor the effect my diet had on my muscle and fat reserves every 14 days and then adjust the calories accordingly, to force the diet to burn fat and not muscle for energy. I thus make sure that I stay just outside of a starvation mode which eats into the muscle size.

Wish you all many blessings and much success with your training!

Gert Louw (51 y/o)

GertLouw18small


For maximum muscle growth the bodybuilder alternate his training and diets structures between a cutting phase and building phase.

These phases typically lasts about between 3-6 month although 3 months seems to be the best approach as that allows for optimal tendon growth and recovery when the phases are alternated.

Those interested in the program I’ve been following: available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

The building phase focuses on extreme heavy lifting with low reps (6-8 per set) while to cutting phase allows for tendon healing and strengthening with much lower weights and higher reps (15-20).

This video will focus on the diet structure most suited for a building phase.

Since the purpose of the building phase is to add as much lean muscle growth as possible it will have an obvious calorie increase over the cutting diet. The higher your body fat the easier your body can add muscle growth.

However it is not as simple as it sounds.

There are three different approaches.

A – try to add lean muscle growth while staying ripped with a body fat levels about 6%.

B – Add lean muscle growth while increasing the body fat to a 8-9% body fat range.

C – Add lean muscle growth while increasing body fat to the 12-15% range.

Now, no matter who tells you what, groups A and C can ONLY be successfully achieved with anabolic steroids and banned substances. Effective muscle growth cannot be obtained with a 6% body fat approach without external help. Yes you might be able to add a little lean mass but not effective mass (2-5kg).

The same goes for group C – it is easy to  increase body fat levels to 12-15% but once you’ve finished with the building phase to try to bring down those levels to a ripped 4-5% is VERY difficult and close to impossible in  a 3 months period. And for those that get it done within that period, well, they lose nearly all the muscle gained due to the strict diet that needs to be applied to get the body fat levels down. Thus why nearly all in this group resort to anabolics to protect the muscle while shredding the fat to get down to that 4-5% body fat levels.

If you want to venture a non-anabolic route and stay as natural as possible, there is only but one way to do the building and that is to target your building phase diet to reach body fat levels of 8, max 9%.

This will allow you to shed your body fat successfully in the 3 month cutting period down to 4-5% for a ripped look and to hold on to at least 80% of your hard-earned muscle.

This is where my diet is focused.

You will see from my cutting diet in an earlier video/post that my calorie intake has now increased with 500 calories.

But the critical aspect of any cutting and building diet remains, you HAVE to check your progress every 14 days with a weigh-in, fat calipers measurements and tape measurements. This is to make sure that your diet calories are correct and not adding uncontrollable fat. The moment you reached the 8-9% body fat you must lower the calories slightly again and stay within that range for the next total period of 3 months.

Here is my current building phase diet structure:

 

Monday
    Calories Protein Carbos Fat Sodium
Meal 1
Filter Coffee, 1 cup 0 0 g 0 g 0 g 0 mg
Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Blueberries, 100 g 22 1 g 5 g 0 g 3 mg
Meal Totals: 540   48 g 53 g 15 g 113 mg
Meal 2
Oats, 80 g 384 19 g 54 g 10 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Meal Totals: 547   50 g 58 g 12 g 73 mg
Meal 3
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 553   51 g 53 g 14 g 138 mg
Meal 4
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Meal Totals: 553   51 g 53 g 14 g 138 mg
Meal 5
Corn thinz, 2 cake 80 2 g 16 g 2 g 20 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
Meal Totals: 393   38 g 32 g 17 g 198 mg
Meal 6
Beef Fillet, 200 g 386 63 g 0 g 14 g 131 mg
Rice, brown, long grain, 1 cups 110 2 g 23 g 0 g 0 mg
Mixed salad, 100 g 20 0 g 5 g 0 g 20 mg
Meal Totals: 516   65 g 28 g 14 g 151 mg
Meal 7
Beef biltong, 100 g 268 52 g 0 g 5 g 46 mg
Sugar free Peanut butter, 2 tbsp. 200 7 g 16 g 17 g 140 mg
Meal Totals: 468   59 g 16 g 22 g 186 mg
Daily Totals: 3568   362 g 293 g 110 g 998 mg
Tuesday
    Calories Protein Carbos Fat Sodium
Meal 1
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Blackberries, 0.5 cups 20 1 g 5 g 0 g 0 mg
Meal Totals: 507   46 g 49 g 14 g 73 mg
Meal 2
Oats, 80 g 384 19 g 54 g 10 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Meal Totals: 547   50 g 58 g 12 g 73 mg
Meal 3
Tuna, canned in water, 150 g 196 44 g 0 g 1 g 614 mg
Pasta, plain, cooked, 0.5 cups 100 4 g 20 g 1 g 1 mg
Mayonnaise, light, 3 tbsp. 150 0 g 3 g 15 g 330 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 526   48 g 44 g 17 g 985 mg
Meal 4
Pasta, plain, cooked, 0.5 cups 100 4 g 20 g 1 g 1 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 553   52 g 43 g 18 g 380 mg
Meal 5
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
Meal Totals: 451   45 g 45 g 10 g 73 mg
Meal 6
Hake, 250 g 425 52 g 9 g 7 g 452 mg
Avocado, 0.25 med 77 1 g 3 g 8 g 5 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Meal Totals: 541   53 g 22 g 14 g 498 mg
Meal 7
Beef biltong, 80 g 214 42 g 0 g 4 g 37 mg
Sugar free Peanut butter, 2 tbsp. 200 7 g 16 g 17 g 140 mg
Meal Totals: 414   49 g 16 g 21 g 177 mg
Daily Totals: 3539   342 g 278 g 106 g 2260 mg
Saturday
    Calories Protein Carbos Fat Sodium
Meal 1
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Egg, Large, whole, 2 whole 160 12 g 2 g 10 g 126 mg
Egg, Large, white only, 8 whole 136 32 g 0 g 0 g 440 mg
Bread, Rye, 2 slices 140 4 g 26 g 2 g 300 mg
Mushrooms, 1 cups 20 2 g 3 g 0 g 7 mg
Meal Totals: 492   50 g 31 g 16 g 873 mg
Meal 2
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Meal Totals: 513   51 g 42 g 14 g 137 mg
Meal 3
Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
Corn thinz, 3 cake 120 3 g 24 g 3 g 30 mg
Beef biltong, 80 g 214 42 g 0 g 4 g 37 mg
Diet soda, 1 tin 20 0 g 5 g 0 g 300 mg
Meal Totals: 504   50 g 41 g 20 g 472 mg
Meal 4
Kauai chicken parmesan wrap, 1 wrap 341 31 g 44 g 16 g 601 mg
Diet soda, 1 tin 20 0 g 5 g 0 g 300 mg
Meal Totals: 361   31 g 49 g 16 g 901 mg
Meal 5
Cheese, cottage, fat free, 250 g 165 31 g 8 g 1 g 915 mg
Chips, 1 pkt 247 3 g 25 g 15 g 300 mg
Meal Totals: 412   34 g 33 g 16 g 1215 mg
Meal 6
Beef Fillet, 200 g 386 63 g 0 g 14 g 131 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Wine, table, 500 ml 417 0 g 0 g 233 g 0 mg
Meal Totals: 842   63 g 10 g 248 g 171 mg
Meal 7
Jellie, weighless, 1 pkt 48 0 g 12 g 0 g 0 mg
Cheese, cottage, fat free, 250 g 165 31 g 8 g 1 g 915 mg
Mixed nuts, 30 g 160 7 g 6 g 13 g 3 mg
Meal Totals: 373   38 g 26 g 14 g 918 mg
Daily Totals: 3498   316 g 232 g 343 g 4687 mg
Weekly Totals: 10605   1020 g 803 g 559 g 7944 mg

 

Wish you Happy training and much growth!

 

photo3b photo5b

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