Tag Archive: calories


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.

The same 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.
  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.

For the CUTTING DIET you do it as follows:

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%.

 

For the BUILDING DIET you do it as follows:

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.

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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

cd 1cd 2cd 3

THE BUILDING DIET

bd 1bd 2bd 3

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

MAKE IT HAPPEN!

Gert Louw

gert b&A 12May2016

Cutting Diet Challenges

The most impressive physiques are shaped by a successful cutting diet – full stop!

Sure, training helps and all the other things helps but the success of your cutting diet is 85% battle won!

The biggest challenge is determining the exact daily calories and manipulating them to allow your body to respond correctly.

  • Too little and your body go into starvation mode = losing muscle but little fat.
  • Too much and your body will lose not fat and continue to add fat.
  • Just right and your body will keep the muscle but start losing the fat.

It is not such an easy process. You might think you hit the right combination when the scale drops, but how sure are you you are dropping fat and not muscle?

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That can only be determined by tedious effort of taking your weight and bodyfat levels with calipers at various places around the body.

Most of the time a diet coach is needed to help you with this monitoring process.

And do not think what works for one person will work perfectly for the next.

Each of our bodies responds differently to the exact same calorie intake.

There are guidelines determining a rock solid starting point but that will have to be monitored at least every 14 days with weighing in and extensive bodyfat measurements with calipers.

For example, I had my coach put me on a rock solid approach for my cutting diet to reach my target 3% bodyfat. (remember I want to keep my muscle not loose it!)

Here follows the diet I started with:

cutting-diet-one (Click to open file)

This Diet failed miserably with a drastic decreasing in muscle size and very little decreasing in bodyfat levels.

Date BodyWeight BodyFat BodyFatKg ChangeKg LeanMassKg Change Lean Kg Chest
2/7 87.60 8.37 7.33 0.00 80.27 0.00 113.00
1/8 86.40 8.82 7.62 0.29 78.78 -1.49 112.00

Then I switched to the following 2nd diet with a increased calorie intake:

cutting-diet-two (Click to open file)


I had very good success with the 2nd (above) diet and although I weighed heavier on the scale, I actually recovered all my lost muscle weight and more and lost as well more than 1% bodyfat in 14 days
. This simply by increasing the calories to better suite my body.

Too add even a bit more muscle mass my calorie content was increased even more with this 3rd version of the diet for the next three weeks.

It will allow me to continue putting on muscle mass and still lose a little bodyfat at the same time:

cutting-diet-three (Click to open file)

For the last 3 weeks of my cutting I will revert to a special diet helping me to get rid of unwanted water levels. This will get me very close to that magic 3% bodyfat level for 20 Sept.

More on the last trick in a future post.

The lesson learned here is that it is money very wisely spend to have a few sessions with a bodybuilding diet coach to get that diet correctly geared for your body.

We spend sooo much money on all the supplements and put in a huge effort with the hard work in gym but when it comes to the most important aspect (which have by FAR the biggest impact) we make some very unwise decisions.

Sure, you can try one or all of my diets and you might hit the jackpot, but chances are you will not nearly reach your maximum potential unless you take charge and manage your diet and body-fat/muscle mass ratios very carefully with a coach.

Happy training! (in this case…happy dieting!)

Gert

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