Tag Archive: diet



Men aiming at maximum muscle size usually steer clear from any form of cardio. The bottom line is that all cardio, even moderate cardio, WILL decrease muscle size and make it more difficult to add muscle. It is the normal reaction the body has to cardio. It can be most clearly seen in marathon runners who have these thin sinewy physiques with almost no muscle size.

Body fat should be managed by a very focussed diet and NEVER via cardio. Cardio primarily “eats” into muscle and actually help surprisingly little to bring the fat levels down. It is much easier for the body to use the muscles for energy during cardio than to tap into fat storage and thus why cardio nearly always has the opposite effect.

Now, for one who refuse to give up his resistance training and has no other choice but to drop muscle weight due to health reasons (such as kidney problems), cardio presents a great and healthy opportunity to simply add it to the training regimen. The response the body will have when cardio is added, even by sticking to the same diet and resistance training, is to decrease muscle size.

 

WANT A HOLISTIC TRANSFORMATION SYSTEM FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), available now fully customised on all levels. before-and-after-dec2016Every 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 general thought process out there is, that if you want to lose fat you must do cardio. It is unfortunately far from the truth. If you want to lose MUSCLE (!) you do cardio.

This video goes a long way as to give some proof about the matter although, admittedly, this is not an actual scientific experiment.

  • All factors like diet, resistance training frequency and intensity remained the same throughout the study with the only real added change being cardio that was added 5 days per week.
  • Supplements and all other forms of health support stayed exactly the same during the process.
  • The project spanned over a 6 month period.
  • Before the 6 months only resistance training (4 days a week) with no cardio.
  • During the 6 months significant cardio was added 5 days a week (speed swimming – 20 to 30 laps).

Click here to watch video “Visual study to determine body changes when cardio added to resistance training.”

 

The following very noticeable results after the 6 months:

  1. Bodyweight down by 7kg’s (mostly muscle with a smaller fat component as well).
  2. Body shape has become more pronounced and defined.
  3. Visible body fat decrease on upper body and lower body for a more shredded look.

Continuing with the cardio indefinitely will further decrease muscle size but at the same time enhances shape and shredded look thus providing a healthy fit looking body.

But alas, those in search of size should never follow this route!

Another interesting article on this subject: http://massgainsource.com/get-best-cardio-workout/

Wish you all happy training.

Gert Louw

http://www.gertlouw.com

Gert sea4bb


Click here to view video “After training – LOW or HIGH GI carbs?”

 

How to spike your insulin naturally to ignite growth and shed fat…this will tell you how.

The whole idea of immediate after training nutrition is three-fold:

  1. To flood your system with muscle-building amino acids.
  2. To create environment for repair, healing and recovery.
  3. To get your insulin levels spiked to ignite growth and speed up fat-loss.

 

Let’s look at each point individually.

 

FLOODING THE SYSTEM WITH MUSCLE BUILDING AMINO ACIDS.

After training your body needs protein (amino acids) to feed the muscles and help with the growth/healing process. The key here is NO FAT. If you take in even the least amount of fat it will slow down the process of replenishing the body to such a degree that the feeding after training becomes near worthless. After training your body requires amino acids that are quickly absorbed. The best way to achieve this is to take a couple scoops of whey protein in water (not milk = fat!). The whey protein got all the required amino acids and will give the body with all the protein it requires to grow/heal. Make sure the brand you are using have no carbs added and that it is only pure whey protein.

 

CREATING AN ENVIRONMENT FOR REPAIR, HEALING and RECOVERY.

It has been proven in various scientific studies that supplementing with L-Glutamine during and immediately after training adds significantly in providing the environment for recovery. Simply put, you will recover faster when you supplement with L-Glutamine.

 

TO GET THE INSULIN LEVELS SPIKED.

Insulin is the MOST powerful anabolic hormone in the body. Nothing comes close to it, not even testosterone or HGH. When insulin levels are spiked in the right way, the result is increased muscle growth and increased fat loss. Now how do one get insulin levels spiked after training? Well, Whey protein will already add to this effect but a compounded effect will happen when you consume the RIGHT type of carbs. Low-GI carbs cannot spike the insulin for any type of significant effect. That is the job of High-GI carbs. But don’t think chocolate here! ZERO fat must be in the carb. Plus it is highly advisable to use a natural, healthy high-GI carb with added fibre like a banana or apple to do the job. Vitargo is also a good choice.

This type of spiking is only effective immediately after training. Do not try it outside this window of training.

 

Summary

So after immediately training you need to consume the following:

  • L-Glutamine – 5g
  • Whey protein powder – about 40g
  • High-GI carb – Banana/apple or Vitargo

 

It is believed that this is an absolute key aspect of obtaining a “wow” physique and can be seriously beneficial in helping gaining muscle and shredding fat.

 

Wish you happy training!

Cheers…

Gert Louw

Gert sitting


Now, we all wish there was this magic pill that would melt the fat away while we sit on the coach drinking our beer…

Reality is, there are a few “dirty” tricks one can apply to melt the fat away. Some of it will work by sitting on the coach and some of them would need a caloric restricted diet and training to work effectively. So either way there is hope for the coach potatoes wishing for a fat melting pill although it is a bit of a “dirty” road!

  • Dirty trick 2, 3, 4 and 6 will work for the coach potatoes.
  • Dirty trick 1 and 5 must have a caloric restricted frequent meal plan in place and a training system.

But ALL dirty tricks will work much more effective when they have a caloric restricted frequent meal plan in and a moderate to intense training system in place.

 

Please note – the fact that I discuss these “dirty” methods, does not mean I approve of any of it. Neither does it mean I am using it or have ever used it in the past!

This article is meant as an informational study into what last alternatives there are legal and otherwise to control weight for those not prepared to put in the effort with a healthy living and lifestyle. Knowledge is power and to suppress it simply because you disagree with what is being said is not a healthy road to enhance your knowledge base and understanding.

 

Now as you all know, I am not sponsored by any supplement company or brand out there and regularly shoot down overrated/worthless supplements so what I am saying here is unbiased and cutting to the bone.

On the subject of supplement companies, just about ALL the supplements claiming magical fat-loss and other fantastical claims are close to worthless. You will spend a lot of money for something that will make a very, very small difference. You should either just focus on your diet/training/core supplements to reach your goals and if you WANT to spend money on fat loss products then choose something that actually works and steer clear from marketing hype.

Those that think the golden path to fat loss is via cardio, well, in a caloric restricted environment the body very easily go into a catabolic state when doing cardio and such will burn more muscles away than fat! Even under the best scenarios cardio will ALWAYS limit muscle growth/size. So for those wanting some size, cardio is not a weapon but an enemy. With that said, if size is not at all on your agenda then cardio can be beneficial. But one thing you must understand is that losing muscle will mean less shape to your body, especially without clothes. If you want to look great you must have muscles – that IS what gives your body shape and nothing else.

The reason why I call these tricks “dirty”, is because with every one of these there are certain potential health drawbacks. So anyone considering them needs to educate themselves and apply the necessary wisdom to monitor their health and do it under a medical doctor’s supervision.

So back to the “dirty” tricks, here is the list:

 

1. Captopril – prescription required

Health risk level: low, Fat Loss ability: meduim

Dan Duchaine first wrote about the fat loss side effects of Capropril ( a cheap blood pressure medication) and brought the notion to the bodybuilding fraternity. The fat loss effects of Captorpril is well documented by medical studies.

The medical studies also show that Captopril had a slight anabolic effect on muscles with no virilization in women

The wonder about Captopril is that it seems to help one to lose fat in areas where one traditionally struggles to lose fat. However Captopril is not a short-term approach. It take months before it starts showing it’s true colors and usage should be longterm for optimal results.

 

How to take it?

If you suffer from hypotension (low blood pressure) you cannot take it.

25mg before bedtime (Mild diuretic and also makes one slightly sleepy.)

After you established that you are fine with the 25mg, dosages can be increased to 50mg before bedtime.

It is prescription medication so you must get it from your doctor.

A good stack with Capropril is Yohimbe at 10mg per day. It will increase the fat loss effects of Captopril.

 

Donation to keep site free

PLEASE make a small donation to help keeping this site on internet and free.

$10.00

2. ECA stack – The ECA stack combines ephedrine, caffeine and aspirin in a predetermined ratio.

Health risk level: medium, Fat Loss ability: medium

It causes your body to target specific fat cells to be burned for energy, all the while raising your overall metabolic rate and suppressing appetite. Each ingredient in an ECA stack works with the next. Ephedrine works as a beta agonist and stimulates production of norepinephrine, as well as circulating it through adipose tissue. The caffeine and aspirin function to inhibit the body’s natural response to halt this cAMP production, thus prolonging the effects. If you want to take an ECA stack, review your medical situation with your health care provider before you begin. (It can raise your heart rate and blood pressure)

How to use ECA?

Consume ephedrine, caffeine and aspirin doses up to three times a day, and no more than four, in equal intervals. Slowly taper the dose upward as your tolerance increases. Begin at one dose each day, and add in the next dose every two to four days until you reach the full amount. Take the first dose immediately upon waking. Take each subsequent dose on an empty stomach, at least four hours after the previous one. Avoid taking too close to bedtime as it may interfere with sleep.

Repeat this process for up to eight weeks. Do not exceed this time without taking a break, as your body will gradually build up a tolerance to the ECA stack, and it will stop to work. To maximize the effects of ECA for both fat loss and energy, it is advised to take one to two days off each week to allow your receptors to recover and avoid adrenal fatigue.

Things You’ll Need

  • 25 mg ephedrine
  • 200 mg caffeine
  • 80 mg aspirin

  

3. Glucophage – also know as Metformin ER – prescription required (available on black market)

Health risk level: low, Fat Loss ability: low – medium

This is a very interesting medication. It is prescribed for type II diabetics.

Metformin works by promoting AMPK, which acts like an energy sensor in the body. When activated, AMPK does promote greater fat oxidation, but it also blunts muscle protein synthesis. In addition, some studies show that metformin in high doses many interfere with testosterone synthesis. On the flip side, animals provided with metformin live longer, thought to be due to better glucose control. Also, emerging studies show that metformin provides a significant protective effect against cancer onset, particularly lung and pancreatic cancers.The way it does this is by interfering with the activity of mTOR, which also happens to be a key player in muscle protein synthesis. – Jerry Brainum

Metformin seems to be only truly effective at dosages of about 2000mg per day. Less than that and the fat loss effects dissipate. The problem however is that not many people can stomach dosages above 1000mg a day. Upset stomach, runny tummy and feeling nausea’s.

It also seems to be less effective for fat loss purposes the more healthier the person is. The closer the person is to being diabetic (insulin resistant) the better fat loss effect metformin has.

However all considered it might be beneficial taking metformin simply for it’s amazing anti-cancer properties. This has been proven in a massive study including more than 180 000 people with significant reduced risk for cancer.

 

How to use Metformin

Start with 250mg tablet morning and evening after meals.

If no side effects increase to 500mg tablets morning and evening after meals.

This can be increased eventually to a max of 2 x 500mg tablets morning and evening after meals.

 

4. Clenbuterol – prescription required (available on black market)

Health risk level: medium-high, Fat Loss ability: medium

Clenburerol has been around for a long time and many Hollywood actors have used this as a trick to get body fat levels down.

Clenbuterol Hydrochloride is a powerful bronchodilator that is used to treat breathing disorders like asthma. Beyond treating breathing disorders, Clenbuterol is commonly used as a thermogenic. In fact, you will more than likely find more Clenbuterol use in fat loss plans than anywhere else. It is a very common fat burning tool used by many. It is a long-standing favorite among competitive bodybuilders and other physique athletes during contest preparation.

Clenbuterol should not be taken for long durations – it can harden the heart and also increase heart rate rather dramatically which makes it dangerous for anyone taking part in extreme fitness activities. But for short durations it can be a very effective fat burning tool. It is available as prescription in most countries, except the USA.

How to use Clenbuterol?

The preferred method of Clenbuterol is as follows: will last for 4-6 weeks and can be an excellent way to use it for the person who is only using it the last few weeks leading up to competition. The individual will start with 40mcg per day and increase periodically until he reaches the maximum desired or needed dose and will hold at the maximum dose the final 7-14 days of the plan. The increases in dosing will not be as dramatic as the two-week rotation schedule but stronger than the continuous plan. At this stage, if more Clen is still needed, the person will need to wait 4-6 weeks before beginning a new phase. This makes this type of use best for those who only need a short period of metabolic enhancement.

The maximum Clenbuterol dose will normally be 120mcg per day. Some may find 140mcg per day to be acceptable, especially some men, but no one should for any reason surpass the 140mcg per day mark if they are going to avoid cardiac damage. Regardless of the total dosing or plan of use you use, Clenbuterol use should be kept at no more than 16 weeks of total use. 16 weeks of total use per year should be your guide. For the person competing in more than one show per year at different stages of the year, we can make exceptions. However, this person should try to keep the total use as close to a 16 week total every 12 months as possible for safety reasons.

 

5. Primobolan (Methenolone Acetate) – prescription (available on black market)

Health risk level: low, Fat Loss ability: high (with very low caloric diet)

Although Primobolan (injections) will not in its own result in fat loss, the magic of it lies in the fact that it has an uncanny ability to protect muscle mass under very (!) low daily caloric intakes. So for those wishing to go on an extreme diet, Primobolan can protect the precious muscle mass while you melt the fat away. It is a prescribed drug for hiv+ patients experience severe muscle wasting which usually also occur during long bouts of very low caloric intake due to frequent diarrhea. It protects and even to some degree restore muscle mass under very low daily caloric intakes.

It is considered a banned substance, so be careful athletes!

However it is extremely mild compound with very little side effects.

Do you want my body transformation system for the over 40 guy customised for your body and goals? JUST CLICK HERE

How to use Primobolan?

The acetate version It must be injected once a day in the glutes – not for the faint hearted! (upper outside corner of the bum). But you want to fat to melt away, then you have to suffer the pain!

Recommended dosages:

MALES – standard male Primobolan doses will fall in the 100-150mg per day range, max 12 weeks.

FEMALES – the standard female Primobolan dosing range will be at 25mg per day, max 6 weeks. [However this is one of such compounds better left to men. Virilization risks are low for women but still a risk.]

Not to be used for longer than 3 months in men. It could have a suppressing effect on your natural testosterone levels and men could experience erection problems.

 

6. Somatropin/IGF/IGF1 LR3 – prescription (available on black market)

Health risk level: low, Fat Loss ability: high

Ok now we are straight into the territory of banned substances. But of all, nothing really comes close to the fat burning effect of HGH and related variants – IGF and IGF1 LR3.

Somatropin (pure HGH) is so effective in fat burning that it is the only considered medical approach to attempt to treat Lipodystrophy (fat accumulation at certain areas and around the organs) in HIV+ people.

Even as a banned substance HGH is remarkably safe to use. The biggest drawback is that it can increase growth rate of tumors. It does not increase your risk of tumors but if you have cancer growth it can increase the rate of growth dramatically. Apart from that it is actually very safe at recommended dosages.

By supplementing with Somatropin the benefits in-which may be obtained are truly great. Largely the benefits provided by Somatropin include but are not limited to (in order of max to min benefit):

Main benefits

  1. Increased Fat Burning
  2. A Leaner and Tighter Physique
  3. Increase Recovery Time
  4. Muscle, Joint and Bone Repair
  5. Increased Energy

Other “claimed” benefits (no study have clearly proven any of this)

  1. Healthier Skin (only after long periods of use)
  2. Age Reduction (staving off the effects of age – only after long periods of use)
  3. Decreases Stress slightly
  4. Improved Focus & Clarity of Thought

Based on the benefits that are in almost all cases guaranteed to occur the most obvious question is why wouldn’t you supplement with this amazing hormone? When we begin to look at the aspects revolving around side-effects then the question becomes obvious yet again, as side-effects are in almost all cases non-existent when Somatropin is used responsibly.

Somatropin is not only side-effect friendly it is in almost all cases very well-tolerated in both men and women; a claim not too many hormonal compounds can make and a claim no hormonal compound can make to the extent of Somatropin. Nevertheless, there can be negative adverse side-effects; although rare they will be highly dose dependent, meaning, those who take too much will be more susceptible to such affects. Such side-effects may include:

  • Water Retention
  • Bone Growth
  • Carpal Tunnel Syndrome
  • Tingling of the Hands & Feet
  • Unwanted Intestinal growth

While slight water retention is the most common and tingling is very common in performance enhancing level doses, bone growth and carpal tunnel are only concerns when such doses far exceed personal responsibility.

Somatropin and all its variants are VERY expensive. Black market options are drastically cheaper but can be counterfeited, so be carefull and know your brands. In any case this seems to be the playground of the Hollywood stars!

 

How to use Somatropin

For women a dosing of 1 to 2iu per day is all they need for optimal results. For the average man, 4iu per day will prove to be the perfect dose, providing all the metabolic benefits and muscularity and healing attributes associated with it. Somatropin should be used 1 month on followed by one month off and repeat if necessary. Do not use on a continuous basis since this can increase the risk of unwanted intestinal growth.

 

Other options

DNP – If you ever hear of DNP – skip that page…you play Russian roulette with your life by using it!

Nolvadex – (and other anti-estrogen drugs) are temporary measures to get water levels down but do not have real fat loss abilities.

Insulin doping – this is downright dangerous and should be avoided at all costs. Yes, some bodybuilders reach massive success by performing this successfully but the risks by FAR outweight the potential fatloss and muscle growth benefits…in any case in a sane person’s mind! This is the quickest way in becoming a Diabetic I (insulin dependant for the rest of your life, plus one wrong move calculating the injection protocols and the bodybuilder can be dead within 24 hours)

Thyroid hormones (T3 and other related hormone treatments) – have proven to be mildly effective at best.

 

Conclusion

Well as you see this article hold true to the ‘dirty” side of fat loss. The next step beyond these “dirty” tricks is an operation removing some of your intestines to limit food absorption. So if you want to stay out of hospital, this approach is probably your last call in getting the fat down in a dirty way!

These may seem extreme but can produce real results unlike all the hundreds of fat loss supplements with all their fantastical claims which are close to worthless and will cost you and arm and leg.

Of course there is a simple solution to all – a balanced caloric controlled diet (based on a frequent meal system) combined with a moderate to serious training regime. We are not created sedentary beings. God made us active beings and the moment we become coach potatoes the fat will (!) come rolling in!

 

Wish you all happy training!

Cheers

Gert Louw

gert15


Click here to view video “Program for washboard abs in 90 days

 

How many times have you heard similar slogans and the only requirement was this or that supplement that will do the trick, or a simple exercise that is supposed to produce magic results.

In this article I will tell you how to get that coveted 6-pack in 90 days BUT one thing you need to understand, there is NO magic pill that will ever produce a 6-pack (not even anabolics can do it alone!) and there is no single exercise that on its’ own can give you a 6-pack.

You will see that I said, “90 days”. There is a very good reason why. 90 Days is a period in which the body can actually make a visible difference in muscle-building and fat loss with the necessary skill applied.

To get that coveted 6-pack you need to do two major things:

  1. Build the ab-muscles to increase in size (enlarge the peaks and valleys).
  2. Decrease the fat layer covering the abs while feeding the muscles for growth.

cutting

So let’s get down to business…

How do you build the muscle of the 6-pack in a 90 day period?

  • The abs (and calves) are of a different muscle fibre type that get stimulated for growth with more frequent training than the other muscles groups and also at a higher rep range per set.
  • For just about all the other muscles you will perform (for muscle growth) about 8 reps per set. For abs we are talking closer to 25 reps per set.
  • Other muscles will generally be trained once a week intensely. Abs can and for the purpose of this discussion must be trained up to 3 times a week intensely, typically Monday, Wednesday and Friday.
  • Forget about fancy moves, stick to proven fundamental exercises that build muscles. One word here – CRUNCHES! There is NO other ab exercise that stimulates the 6-pack growth like the crunch. Various forms of crunches exist, ie: exercise ball crunches, legs in air crunches, crunch bench, etc…

 

About CRUNCHES 

The purpose of a crunch is to contract the muscles of the abs really intensely. When performing any type of crunch, you need to lift the shoulders and upper body just slightly and crunch with the abs. You need to focus the abs so hard at the crunch that you feel pain. If the abs do not start paining after a couple of reps you are NOT doing the crunch correctly. Very few exercises deliver the intense pain the crunch delivers and 99% of people do it wrong because they don’t like the pain. A saying from one of my favorite movies is: “Life is pain princess. Anyone tells you differently, well they are lying.” So suck it up and do it. If you really want that 6-pack you will learn to LOVE that pain!

Here follows your plan of attack for growing the ab muscles:

 

upper-body-crunchesimagesimages (1)exercise ball ab crunches

 

The above is all different versions of the crunch. The crunch focuses on the ab area but not the obliques.

To get the obliques to stand out it is usually just a matter of putting in a slight twist with the crunch, alternating between the two sides.

A dedicated oblique exercise is the following – RUSSIAN TWIST:

ath_todd_duffee_medicine_oblique

This can be done with a medicine ball or holding a weight. However when this move is performed your technique must be perfect or you can hurt your back. Keep the abs contracted and stop the move with your abs and core and not the back or other muscles.

The last ab exercise of note that works the ab to the core and WILL make the abs ache for at least two days is LEG THROWS, yep, good old-fashioned leg throws. Your training partner must throw the legs straight down with force and to either side without you knowing where he is going to throw it.You are not allowed to touch the ground. (If you don’t have training partner, try and find someone to help you with this, I consider it an important aspect of developing impressive abs.)

leg throws

These are the three types of ab exercises to stimulate growth.

Your training must be as follows – Monday, Wednesday and Friday you must do an ab session consisting of:

  • 4 sets of 25 reps of CRUNCHES (any form of crunch)
  • 4 sets of 50 reps LEG THROWS.
  • 3 sets of 25 reps RUSSIAN TWIST with weight.
  • 3 sets of 25 reps of CRUNCHES (different variation)

 

You doing this consistently for a 90-day period and you WILL stimulate the abs for growth. But now come the even bigger part of the trick!

No matter how good you train and stimulate the abs for growth, if you do not feed the body now correctly NO GROWTH WILL OCCUR!

The Diet is critical for 2 reasons

  • To feed the muscles to grow (after they were stimulated for growth by the exercises).
  • To cut down the fat layer on the tummy. If the fat layer on the tummy is more than 12%, no matter how good those abs are, they will be covered by an invisible cloak!

 

Now, how do you cover the above two points? Well, I can refer you to a serious diet structure specialized for this kind of deliverable, but instead I am going to make it easy for you.

Stick to these basic simple diet rules and you WILL see results:

  1. You must eat 7 small meals per day – evenly spread out from point of waking to point of going to bed.
  2. Each meal must contain clean protein, low GI (Glycemic Index) carb and some veggies – generally fist size portions.
  3. You must drink a BCAA and L-Glutamine shake during training to prevent muscles going catabolic.
  4. You must drink a WHEY shake and L-glutamine with banana after training – immediately (replace one meal)
  5. You must get at least 3 tablespoons of salt free, sugar-free peanut butter in per day – this is critical to keep your hormone levels healthy!
  6. You must drink 4L (1.05 gallon) of water per day.
  7. Alcohol only once a week and not more than 500ml of wine (2/3 of a bottle). No carbs at meal when drinking alcohol.

 

As easy as that! 90 days later and that 6-pack will be rather impressive!

Regarding genetics – I’ve never met a person that was unable to increase muscle size by following growth principles (including right diet, etc…). The abs are like any muscle, when sufficiently stimulated they will grow if fed correctly!

Last point…

Although the above plan will deliver 6-pack results, that body is going to look all the more impressive with not just a 6-pack but broad strong shoulders, deep chest, muscled biceps, strong legs and a v-back. Make this an opportunity not just to get that 6-pack in 90 days but an impressive body from head to toe!

 

Interested in my online coaching? Here are the systems available: ONLINE COACHING

 

Wish you all happy training! Cheers

Gert Louw

www.gertlouw.com

gert3


Water controlling APPETITE & SPEED UP FAT-LOSS

Various studies have found that water intake have a significant impact on suppressing appetite and speeding up fat-loss.

Although drinking water just before, during or immediately after eating might have a negative effect on food and nutrients absorption, there is some evidence that drinking water before or during a meal may help aid weight loss when used in conjunction with a calorie-controlled diet.[1]

GertLouw15Large

Drinking water prior to each meal may actually help in appetite suppression. Although this was believed to be the case for many years by dieticians, it was only recently that the approach was subjected to a scientific randomised controlled trial to see how much effect it had:

  • A 2008 study concluded that drinking water is associated with weight loss in overweight dieting women independent of diet and activity.[2]
  • A 2009 study concluded that consuming 500ml water prior to each main meal (combined with a hypocaloric diet), leads to greater weight loss than a hypocaloric diet alone in middle-aged and older adults. [16]
  • A 2010 study concluded that people who consumed two cups (500 mL) of water right before eating a meal ate between 75 and 90 fewer calories during that meal.[3]
  • A 2011 study conducted on middle-aged and older adults (aged ≥40 years) given 500 mL 30 minutes before meal 3 times daily for 12 weeks found that the individuals lost 2 kg body weight compared to the control group.[6]
  • A 2013 study conducted on adults 18-23 concluded that when they were given 500 mL given 3 times daily for 8 weeks they lost body weight.[7]

 

Water controlling BASE METABOLIC RATE

Various studies have found that water intake have a significant influence on the bodies base metabolic rate, the rate at which the body burns energy.

  • A 2011 study conducted on obese children concluded that water drinking on resting energy expenditure was significant.[4] Pediatricians agree that hydration in children may be optimal only in breastfed infants.[5]
  • Another study found that drinking 500 ml of water increased metabolic rate by 30% after 30-40 min with a total thermogenic response of 100 kJ (24 kcal). About 40% of the thermogenic effect originated from warming the water from 22 to 37 °C.[9]
  • However, a later study in 2006 states that approximately 500 mL 3 °C cold water caused only increase in energy expenditure by 4.5% for 60 minutes.[10]
  • Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.

After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen.

The researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They note that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water.

 

Water controlling DIET BEHAVIOUR

Research by Barry Popkin et al. has shown that people who drink lots of water eat more vegetables and fruits,[11] drink fewer sugary carbonated beverages, and consume fewer total calories.[12] The reason for drinking less sugary beverages would likely be that the increased water substitutes for them in the diet, quenching the thirst so that the person does not feel as much need to drink sugary beverages.

Increased water consumption, or replacement of energy-containing beverages with energy-free beverages,[13] or consumption of water-rich foods such as fruits and vegetables with a lower energy density,[14] may help in weight management.

 

Other water benefits

Apart from above significant fat-loss aspects of higher water intake, water adds to the following in the body:

  • Smoother bowel movements and less constipation.
  • Better muscle tone – the less dehydrated the muscles the better they can function and the fuller they look.
  • Water helps clean the body from waste. Healthy amounts of water will decrease colon cancer, breast cancer and bladder cancer by 70%!.
  • Water plays a significant role in kidney health. Higher water intake lessen the pressure on the kidneys especially for the bodybuilder taking in excess food and supplements.
  • Healthier skin, teeth, bones and joints.

 

How much to drink?

Everyone is preaching 8-10 glasses per day. However, there is no real science behind it. From experience by dietitians and the bodybuilding community, it is suggested not less than 4L water per day for men and 3L water per day for women. However bodybuilders should, due to the higher protein and supplement intake, drink closer to 6L water a day to make sure proper hydration for training and kidney health. Less than these suggested amounts and the body tends to hold back water.

 

The following extract from an article by Ron Kosloff:

 

Stay away from soda pop, an almost lethal poison. Listed below are several reasons why:

  • To clean a toilet, pour a can of cola into the toilet bowl and let it sit for one hour, and then flush clean.
  • The carbonic and phosphoric acid in cola removes stains from vitreous china. To remove rust spots from chrome car bumpers, rub the bumper with a rumpled-up piece of aluminum foil dipped in cola.
  • To clean corrosion from car battery terminals, pour a can of cola over the terminals to bubble away the corrosion. (One at a time, though – don’t electrocute yourself!)
  • To loosen a rusted bolt, apply a cloth soaked in cola to the rusted bolt for several minutes.
  • To remove grease from clothes, empty a can of cola into a load of greasy clothes, add detergent and run through the regular cycle. The cola will help loosen the grease stains. It will also clean road haze from your windshield.
  • The active ingredient in cola is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis and arthritis.
  • To carry cola syrup (the concentrate), commercial trucks must use hazardous material placards reserved for highly corrosive materials.
  • The distributors of cola products have been using it to clean the engines of their trucks for about 20 years!
  • In many states in the U.S., the highway patrol carries two gallons of cola in their vehicle to remove blood from the highway after a car accident.
  • You can put a T-bone steak in a bowl of cola and it will be gone in two days.

 

WHAT’S IN OUR DRINKING WATER?

Dr. Kurt Donsbach, shared with me, many years ago, that half of the heart attacks and cancers in America are caused by our drinking water.

Drinking water contains toxic levels of chlorine and fluoride. Chlorine attacks organic matter. What are you made of? Organic matter. Our drinking water is so polluted, it’s scary. Dioxins, E.coli, PCBs, DDT, human waste, trihelamethanes, just to name a few, are in our drinking water. Then add to that the conglomeration of our industrial pollutants.

It’s a fact that all of our oceans are polluted today. When PCBs and dioxins are found in the fat cells of walruses in Antarctica and the South Pole, we must realize that the whole world is now polluted.

Our lakes are polluted and are loaded with Methyl Mercury, which is a very toxic poison, so it’s not very funny that they put it in your teeth fillings. The American Dental Association continues to tell us that this is not true, but metal poisoning, we now know, causes diseases.

The main reason that chlorine is added to our drinking water is to kill bacteria and it ends up killing us! In Europe, they never use chlorine, they use oxygen purification and deionization or they use ozone purification.

Some years back, a myth was created that adding fluoride to the water would prevent tooth decay. Fluoride is a toxic chemical that is painted on children’s teeth, and, among other things, is responsible for causing cancer. The man who heavily promoted fluoride when it became law, Dr. Faulkes, passed away a few years ago. On his deathbed, he expressed great regret and said that he was sorry he ever told people to use fluoride.

Both he and Dr. Hardy Limeback from Canada had been significant promoters of fluoride and have both issued apologies concerning their support of fluoride. They stated that they did not accurately check the opposing scientific date before speaking out of behalf of fluoride. They were just not properly informed. So why do we use it?

“SOME YEARS BACK, A MYTH WAS CREATED THAT ADDING FLUORIDE TO THE WATER WOULD PREVENT TOOTH DECAY.”

When aluminum is produced, the by-product is tremendous amounts of synthetic fluoride. Since chemical and aluminum companies were spending thousands of dollars to dispose of it, why not market it to municipalities to put in the water? So, they ended up selling a poison, and at a profit. I was born with a low thyroid function and I spent a lot of time swimming at the local high school with a pool that was loaded with chlorine.

This lowered my thyroid function even more. If it weren’t for nutritional doctors, supplementation, glandular therapy and purging heavy metals from my body, I probably would have had to have my thyroid removed. Never take synthetic hormones for your thyroid!

When you do this, it displaces the natural nutrients that nourish the thyroid, for example:tyrosine, Vitamin E, essential fatty acids, protein, and manganese. Synthetic hormones actually destroy the thyroid. Chlorine and fluoride are called halogens and act as synthetic hormones. Iodine is the number one nutrient for your thyroid. What halogens do is displace iodine in your thyroid and push it out and then mimic it in your thyroid.

Therefore, you end up with chlorine and fluoride deposits in your thyroid and you can become very unhealthy. I am affiliated with a clinic here in Michigan and the Naturopathic doctor there says that people routinely come to him with poor thyroid function. My friend, Dr. David Jantz, using CRA, will diagnose their health issue as poor thyroid and they’ll say, “No, I went to a medical doctor and he did a blood test and my hormone levels are normal.”

That’s due to the fact that chlorine and fluoride have displaced the hormones and they’re floating around in your blood stream so the medical doctor and the chemist will read that your levels are appropriate when, in fact, the hormones are not in the thyroid to do the job that they were meant to do. Look around at the obesity and the hair loss and the problems we’re having today with low thyroid function.

IS ANYTHING SAFE TO DRINK?

DEHYDRATORS TO AVOID

  • commercial tea
  • coffee
  • beer
  • wine
  • distilled spirits
  • soda pop
  • white sugar
  • white rice
  • white flour
  • hydrogenated oils
  • antibiotics
  • most prescription drugs
  • chlorinated water, etc.

The question becomes, what should we drink? Never drink distilled water. Distilled water is cooked water, it’s depolarized and all the minerals are removed. So when you drink distilled water, it acts as a vacuum and, while it will pull out toxins, it will pull out everything good too.

Drink good reverse osmosis water or deionized water or good spring water that’s tested as pollutant free. You should add either colloidal minerals or Celtic sea salt to your regimen everyday. As I mentioned before, our soil is depleted of half the minerals.

There are 92 minerals in the world, micro, macro, trace, and rare earth, and they are gone due to factory farming, so you have to put minerals back into your own body. Mineral depletion in the United States is paramount. Everyone suffers from a lack of minerals. The people that don’t are the people that supplement.

Remember that in 1936 the government told us that we were missing over 22 minerals in our soil; today it’s over 45. You must take a complete mineral like colloidals or Celtic Sea Salt. People ask me how much water to drink daily. Ah, that is the question of the day, which you and only you might answer.

A decent rule of thumb is that you should drink when you are thirsty, how’s that? The same goes for food, eat when you are hungry. Your body is extremely smart isn’t it? When you do drink, just sip small amounts throughout the day, between meals, of course. Don’t drink large amounts at one time or you will just urinate it out, like big beer drinkers do.

Overhydrating is extremely taxing on your body. If you participate in sports, your perspiration and mineral loss will dictate the amount, but sip it slowly. A decent, accurate test for dehydration is when you take the thumb and index finger of one hand and you pinch a portion of the skin on the top of your other hand, pull up and then let go. If the skin snaps back to a flat position, you are well hydrated. If your skin is very slow to return to a flat position, you are dehydrated.

Always remember how important your thyroid is and have a doctor check it! If you wake in the middle of the night, drink a small amount (8 oz) of good, healthy water. Remember to consume water throughout the day.

When you are in the hospital for dehydration, you are given minerals and water for hydration, but you aren’t told that.

Some medical doctors will tell you that, if you are dehydrated, you should drink 8 to 10 glasses of water a day, but they don’t tell you to take macro and micro minerals. We now know that if you don’t have the 92 minerals found in the world, you won’t have hydration of the tissue.

 

Wish you all happy training!

Gert Louw

GertLouw13Original

 

References

  1. ab“Pre-meal water consumption for weight loss”Australian Family Physician42 (7): 478. July 2013. PMID 23826600.
  2. Stookey JD, Constant F, Popkin BM, Gardner CD (November 2008). “Drinking water is associated with weight loss in overweight dieting women independent of diet and activity”. Obesity16 (11): 2481–8. doi:1038/oby.2008.409PMID 18787524.
  3. http://www.sciencedaily.com/releases/2010/08/100823142929.htm
  4. Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N (October 2011). “Influence of water drinking on resting energy expenditure in overweight children”. International Journal of Obesity 35 (10): 1295–300. doi:1038/ijo.2011.130.PMID 21750519.
  5. Manz F (October 2007). “Hydration in children”. Journal of the American College of Nutrition 26 (5 Suppl): 562S–569S. doi:1080/07315724.2007.10719659PMID 17921466.
  6. Dennis EA, Dengo AL, Comber DL et al. (February 2010). “Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults”Obesity 18 (2): 300–7. doi:1038/oby.2009.235PMC 2859815.PMID 19661958.
  7. Vij VA, Joshi AS (September 2013). “Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects”Journal of Clinical and Diagnostic Research 7 (9): 1894–6.doi:7860/JCDR/2013/5862.3344PMC 3809630PMID 24179891.
  8. Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J (August 2013). “Association between water consumption and body weight outcomes: a systematic review”. The American Journal of Clinical Nutrition 98 (2): 282–99.doi:3945/ajcn.112.055061PMID 23803882.
  9. Boschmann M, Steiniger J, Hille U et al. (December 2003). “Water-induced thermogenesis”. The Journal of Clinical Endocrinology and Metabolism 88 (12): 6015–9. doi:1210/jc.2003-030780PMID 14671205.
  10. Brown CM, Dulloo AG, Montani JP (September 2006). “Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking”. The Journal of Clinical Endocrinology and Metabolism 91 (9): 3598–602. doi:1210/jc.2006-0407PMID 16822824.
  11. Popkin BM, Barclay DV, Nielsen SJ (December 2005). “Water and food consumption patterns of U.S. adults from 1999 to 2001”. Obesity Research 13 (12): 2146–52. doi:1038/oby.2005.266PMID 16421349.
  12. Stookey JD, Constant F, Gardner CD, Popkin BM (December 2007). “Replacing sweetened caloric beverages with drinking water is associated with lower energy intake”. Obesity 15 (12): 3013–22. doi:1038/oby.2007.359PMID 18198310.
  13. Dennis EA, Flack KD, Davy BM (December 2009). “Beverage consumption and adult weight management: A review”Eating Behaviors 10 (4): 237–46. doi:1016/j.eatbeh.2009.07.006PMC 2864136PMID 19778754.
  14. Rolls BJ (July 2009). “The relationship between dietary energy density and energy intake”Physiology & Behavior 97 (5): 609–15. doi:1016/j.physbeh.2009.03.011PMC 4182946PMID 19303887.
  15. Sichert-Hellert W, Kersting M (December 2004). “Home-made carbonated water and the consumption of water and other beverages in children and adolescents: results of the DONALD study”. Acta Paediatrica 93 (12): 1583–7. doi:1111/j.1651-2227.2004.tb00847.xPMID 15841765.
  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/

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


 

Click here to WATCH video: “Carb Cycling explained

 

What is Carb Cycling? It is a method employed of alternating carbohydrate intake to break through plateaus and ease fat-loss.

With Carb Cycling you will alternate between high, medium and low carb days to manipulate hormones and increase the bodies fat burning ability while trying to hold on to your hard-earned muscle mass.

With carb cycling the body never goes into “famine” mode (an occurrence so often happening when too little carbs is consumed over extended periods. Such a famine mode usually results in severe muscle loss).

An interesting fact is that carb cycling is controlling the ghrelin hormone levels, the hormone responsible for feeling hunger. Because of this many people find carb cycling relatively easy because they do not feel hunger.

 

HIGH CARB DAYS – spike the insulin levels and fill the glycogen stores, firing up the metabolism and prevent a catabolic environment.

A dieter’s insulin levels needs to be spiked to reap the anabolic benefits of the insulin hormone. (insulin allows one to burn fat while protecting the muscle).

The low carb days can be very taxing on the body when training hard. But even with traditional carb restricted diets it has nearly the same effect. The big plus for the Carb Cycling is that the dieter can hold out one day of “starvation” with the knowledge of tomorrow he will feed carbs again.

 

Carb cycling is NOT considered a long-term solution but a short-term strategy to just help you break through plateaus or to get your body stage ready.

Many different methods of carb cycling exists.

The more common approach is a high, medium and low carb day – 3 days in a cycle. During all three days fat and protein consumption stays roughly the same with a slight increase in protein and fat on the medium and low carb days.

An example is 300g – 400g carbs on the high days and on a low day about 50g of carbs.

Also which must be noted here is that especially in first 2 weeks there should be twice as many high and medium carb days than low carb days. Typically something like this: high, medium, high, medium, low, high, medium, high, medium, low, etc…

After about 2 weeks you can go the normal high, medium and low days as a regular 3 –day cycle.

Some people shift their training intensity to be max on the high carb days but many others ignore this and train hard no matter if it is a high, medium or low carb day. Both approaches produce good results.

 

How to structure your approach?

HIGH CARB DAYS (divided into 6-8 meals)

  • 6 – 6.5g carbs for every kg bodyweight
  • 2 – 2.2g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Insulin must be spiked on the high carb days and thus high GI sugars best (sweets, fruit, etc…)
  • As the diet progresses in time you can experiment by dropping the GI content of the carbs to the lower end of the scale.
  • Perform the heaviest workouts on these days (back/chest/legs)

MEDUIM CARB DAYS (divided into 6-8 meals)

  • 2g carbs for every kg bodyweight
  • 5 – 2.75g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Typical muscle groups suited for these days: shoulders, abs, biceps, etc…

LOW CARB DAYS (divided into 6-8 meals)

  • 1g carbs for every kg bodyweight
  • 3 – 3.5g protein per kg bodyweight
  • 0.5 – 0.7g fat per kg bodyweight
  • Perform the lightest workouts on these days (preferably cardio)

Just some key notes

  1. Try and keep on all the days the majority of carbs before/during/after training.
  2. Water intake must be directly proportional to your amount of carbs. If you eat twice as many carbs you must drink twice as much water.
  3. Keep a journal and monitor the effects closely on your body in terms of high GI carbs and low GI carbs, how your body react to the amount of carbs, etc… This is by now way a fixed one for all solution and you need to carefully monitor and adapt the carb cycling to best suit your body.
  4. Carb Cycling is best done under close supervision of a skilled coach. It is not impossible to reach success on your own, but the slightest miss step might do significant harm. So educate yourself VERY WELL before venturing this route.

Wish you all happy training!
Cheers

Gert Louw

 

gert.png


Click here to view video “The 5 BIGGEST bodybuilding mistakes

My road to bodybuilding started after the age of 40. It took me nearly 6 years being older and wiser to learn from my mistakes. Now at over 50 I am in the best shape of my life. But very often I wish I had the knowledge I had now when I was in my 20’s.

For those who are prepared to listen to the people who have walked the path and put a lid on their ego’s, this info can be extremely valuable and can mean a serious reduction in time to reach a great body.

So here follows my list of the 5 biggest mistakes people (and me) made when you start out with bodybuilding:

Insufficient training intensity

The pro’s in any sport reach such a high limit because they do not just push their body to failure but they use their mind to force their body literally past it’s abilities.

If you think you are training to failure it is time to review. Use your focus and mind to force you further into the unknown to the very brink of your bodies and minds abilities. This is where serious growth occurs.

 Working through pain

If you think it is the “manly” thing to work through pain – WRONG! Especially in bodybuilding when pain is experienced it spells danger and you MUST listen to it and attend to solving or alleviating the problem. Tendon and joints issues do NOT disappear – it gets worse and can derail your efforts for months! The quicker you give attention to it the quicker it is solved and the quicker you grow.

 Bad technique or form

Many guys starting out think form is not that important and that you must just be able to lift or push the weight and all is good. This asks for injury but even worse than that you will find that you will struggle to isolate muscles and as such never achieve an aesthetic look. When you do an exercise focus to ONLY use the muscle exercised – keep your elbows / shoulders, etc, stable and prevent them from swinging to help lift weights. You MUST get a mind muscle connection and visualize just that muscle working with every rep.

 Not weighing food / counting calories

Your diet not in place you WILL fail. If you ever want to reach incredible shredded muscle heights you MUST weigh your food and count calories.

 Average standards

Do you for one moment think that any of the professional bodybuilders had mediocre standards driving them. You MUST reach for the stars and apply the highest standards possible. Arnold, Lou Ferrigno and Ryan Terry amongst others do not have magic genes. They did not accept average standards and simply MAKE IT HAPPEN.

I am over 50 now and my shape is better than most 20 y/o top bodybuilders. Simply because I refuse to employ average standards.

THE SKY IS THE LIMIT!

 

Wish you Happy Training

Gert Louw

gertx3


Click here to view video “Forcing fat-loss and keeping muscles

Forcing Fat Loss and keeping muscles safe – This is probably the most difficult part of any cutting/fat-loss diet.
With your aim to lose as much fat as possible, the error most people make is to pitch the calories too low for their body and as such create a “famine” environment which have certain very unwanted reactions in the body.
This “famine” environment result in a drastic amount of muscle-mass being lost amongst other things. In most scenarios this is much more than the actual fat you are losing. Many people say they do not care about this fact, but what they do not realize is that the muscle mass they carry plays a significant role in their bodies energy burning/metabolic rate. Muscle mass is one of the biggest factors in determining your base metabolic rate. Plus a body with little muscles will NEVER look as good as a body with good muscle mass – muscle give shape to a body. If you lose your muscle you might be slim but will always look floppy and shapeless.

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 best approach is ALWAYS (!) to pitch the daily calories consumed such, that you lose maximum fat and minimum muscle.

Now how does one do that?
The problem everyone is facing is the fact that not any two of our bodies are the same.

Our bodies reaction to the same amount of calories differ from person to person.

The following factors are just some of the reasons why:

  • Your past few years diet routines.
  • Your past few years exercise routines or lack thereof.
  • How frequently you eat meals and the sizes thereoff.
  • Your amount of muscle mass on your body.

Your age.
And many more…

So if you think you can grab a diet from a book or of the internet and plug-in to reach success – WRONG!
Here is a process that you can apply to adjust any diet to function optimally for your body.
In other words a process to align the calories consumed to allow your body to primarily burn fat and not muscle.

The process:
Start with a sample cutting diet (here is a rock solid place to start: https://gertlouw.com/2014/08/16/cutting-diet-challenges/)
Every 14 days you need to re-align the calorie amounts depending on how your body reacted in this earlier 14 day period.

The realignment process:
Weight yourself in on a scale
Fat calliper pinch measurements on abs, chest, shoulders, upper and lower arms, upper and lower legs, upper and lower back and back of neck.
skinfold-calipers1

All these measurements together paint a picture:
Should the scale be down but fat calliper readings stayed the same, it shows muscle loss and diet must be adjusted across the board with and 10% increase in calories. This must be done every two weeks until such time that the scale drops but fat callipers measurements dropped as well…this is called your sweet spot where your body is NOT in a famine environment but you feed it just enough to protect the muscles and start losing the fat reserves.
Should the fat calliper measurements show an increase and the scale increased as well, then you are consuming too much calories and must cut calories across the board with a 10% factor and redo above monitoring after 14 days. This must be done until such time that you hit the sweetspot.

AND NEVER EVER ALTER YOUR DIET WITH MORE THAN A 10% FACTOR IN CALORIES – this is asking for trouble. The body needs time to adjust.

skinfold-calipers1

Wish you all happy training!

Gert Louw

GERTFITNESS5b


The Banting diet propagated by Professor Time Noakes is all the rage right now in South Africa to the degree that many restaurants even serve special Banting dishes.

But the banting benefits maybe short-lived. At the core this high fat/medium protein diet is setting you up for massive failure.

This can easily be verified by the magnitude of people who stopped with the Banting diet and who is now massively overweight due to this very serious problem.

Let’s look into what this problem is…

Click here to view the video “The Banting Diet dangers”

 

The insulin problem

By cutting out or minimizing carbs from your diet, you make your body’s insulin response more and more ineffective and “desensitize” it to such a degree that when you start eating carbs in the future again your body will be completely unable to deal with the carbs. This will result in you adding fat weight in a very fast fashion with the smallest amount of carbs eaten. The result is that a few months after you stopping with the banting diet, you will be massive in size, MUCH bigger than you were before you started with this diet.

The human body needs carbs to work effectively – full stop. The moment you cut it out from your diet is the moment you set yourself up for complete failure in the future.

You cannot indefinitely cut out carbs from your diet, it is NOT a practical approach, not from any angle…

Long term cutting out of carbs can actually lead to insulin resistance and metabolic damage!

Due to the ineffective insulin response on the banting diet a bodybuilder would find it near impossible to get a cut or ripped look. To get the body fat down to single digits carbs is essential. The carbs keep the insulin response healthy and this means you have a very high degree of control over fatloss. The banting diet is a serious no-no for any one interested in the fitness lifestyle.

 

What benefits does the Banting Diet have?

Extract from sabreakingnews.co.za:

South African celebrity professor, Tim Noakes’ controversial low-carbohydrate, high-fat diet is not healthier or better for losing weight than following a balanced weight-loss diet, according to a University of Stellenbosch study published in the Plos One journal on Wednesday.

About 3 200 participants took part in 19 international scientific trials reviewed by the university. These participants were placed on either Noakes’ banting diet or a balanced weight-loss diet for a period of between three months and two years.

“This study shows that when the amount of energy consumed by people following the low carbohydrate and balanced diets was similar, there was no difference in weight loss,” said the study’s lead researcher, Celeste Naude.

This means Noakes’ diet, which drastically reduces the intake of carbohydrates in favour of fats, resulted in weight loss by limiting the amount of calories (kilojoules) the body took in. In effect, a person lost weight because they reduced their caloric intake rather than restricting the amount of carbohydrates.

“Decades of research have shown the balanced diet to be safe and healthy in the long term, and along with a healthy lifestyle, is associated with a lower risk of heart disease, stroke, diabetes and certain cancers,” the Heart and Stroke Foundation South Africa CEO, Vash Munghal-Singh, told Health-e News.

“We do not have similar proof that a low-carbohydrate diet is safe and healthy in the long term, and some studies already point towards an increased risk of heart disease and death with low carbohydrate diets.”

“Based on the current evidence we cannot recommend a low-carbohydrate diet to the public,” she added.

Noakes has defended his diet, and argued a high fat and protein diet has been known for reducing hunger, in turn leading to consuming less food and thus less calorie intake. He told Health-e News his diet was the easiest to follow.

“Unless the diet takes away hunger it will not produce the change in lifestyle necessary to sustain weight-loss. Low carb [diets] take away hunger in a way that no other diet does, that’s why it is the easiest diet to follow and the most effective.

The above University Stellenbosch study (June 2014) clearly indicated that for weight-loss, there is NO advantage in following the Banting Diet versus a traditional calorie controlled diet. The fact that Tim Noakes suggest that the higher fat content stops hunger pain is not completely unfounded. But even in this regard a healthy lifestyle diet should ALWAYS include frequent meals and not traditional 3 meals or less a day. Our bodies was never designed to act optimally with 3 meals or less. Five to 7 small balanced meals per day is what provides the nutrients in the correct fashion and this control the hunger pains of a calorie restricted diet near perfectly.

Tim Noakes is an expert in his field but the controversy surrounding his Banting Diet has pretty much alienated him from the rest of the medical community.

The Banting diet could be a short-term solution for certain people who is insulin resistant. But it can never be a permanent solution and the potential harm by far outweighs the benefit factor.

 

A Permanent Solution

Carbs, Good Fats and Protein are crucial for a healthy insulin response, hormonal system and effective muscle growth – ALL of them. There is no getting away from this fact. A classic, balanced diet style must be applied which can be executed for an indefinite period. It must become a balanced lifestyle that you adopt. This is THE ONLY approach that will bear permanent fruit.

For the bodybuilder to reach very low body fat levels, a very specific monitoring approach must be applied whereby every two weeks the body fat % is checked via fat calipers and weight is measured on a scale. Should this show a decrease in weight but no drop in body fat levels (this indicates the body is in starvation mode which means muscle mass will be utilised first and last the fat storage), the calories must be increased across the board by a 10% factor. Continue with this approach until you hit a “sweet spot” (this is the point where the body realize it is NOT in a starvation diet mode anymore) were you will suddenly stop loosing muscle mass but your body will start utilising your fat reserves for weight loss. This is the perfect approach for most aesthetic benefits.

The following video explains this process (male version):

 

Here is such a balanced carb/good fat/protein diet which can be adopted indefinitely:

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

 

Also check out the following video covering some very sound diet lifestyle principles:

 

IMG_2354_Web_1920


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


If you ask me “WHAT IS 5 SECRETS” for having this body at age 50, well, here will be my answers.

This is seriously hard-earned information. I am employing each of these 5 key principles to reach success and it WORKS!

Click here to watch the video on “Five Secrets for s SHREDDED muscle physique”

 

Secret 1

Slot your diet in just above the starvation cutoff level for your body.

Too little calories and your body will think you are in a starvation phase which will shift weight loss from fat to muscles = smaller muscles and fat levels stays the same.

When the calories of the diet is just above this starvation cutoff level then weight loss will be shift away from your muscles to your fat storage = bigger muscles with less fat around them showing your ripped look.

How do I do that: With bi-weekly weigh-in sessions and taking body measurements with fat calipers on various places of your body to monitor the skin fat levels. When you drop on the scale and your caliper measurements stays the same then you are in a starvation phase. Up the calories by 10% and redo measurements in 2 weeks. As soon as no muscle loss occurred, then you will hit the sweet spot where fat will be started to used for energy.

 

Secret 2

NO CARDIO! Cardio is the single biggest threat to muscle size. The body’s natural reaction is to decrease muscle size drastically when faced with moderate to severe cardio.

No marathon athlete has any noticeable muscle size for this simple reason.

Forget about “burning off your fat” with cardio it is complete counterproductive for a person in quest for a muscled look.

When you are in your cutting period do only 80% of your normal weight training routine. Your body is fed less than normal and you cannot put too much strain on it with extreme lifting otherwise it will result in a catabolic environment.

 

Secret 3

PROTECT YOUR MUSCLES when training.

You need to take BCAA’s and L-Glutamine before and during training to protect your muscles from going catabolic (shrinking) while training. These two supplements divert energy to be used from fat storage and not muscles during workouts.

 

Secret 4

DO NOT TRAIN MORE THAN 4 times a week.

The body is under severe strain due to the training and cutting diet and thus needs more time than usual to recover and built. More than 4 times a week training and your muscle growth will flatten out and even decrease. If you’ve trained a muscled group on day 1, it is literally smaller for at least 48 hours while in recovery. On the 3rd day it should be back to size before the training session and only on day 4 to 7 does real growth occur.

Secret 5

Water, water and water – go for 4 to 6L per day.

When fat breakdown occur ir metabolizes and the process needs lots of water to be effective or it will slow down. This process also release many toxins in your body that was stored in the fat and that needs LOTS of water to get out of your system effectively. High water intake will have a dramatic effect on fatloss in a focused cutting diet.

 

Wish u MUCH success.

Gert Louw

gert

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?

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/

 

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


Hi folks!

In preparation for my target body fat of 3% by 20 September, I have taken the wise step of seeing a bodybuilding diet coach. Such coaches are experts in the field of body manipulation through dieting and although I know a fair bit, to get to a contest ready shape and fat levels it takes matters to a whole new level.

The lady who is my diet coach is herself a serious athlete and bodybuilder. The easiest way to get into contact with people like this is to just ask your favorite local shredded bodybuilder to point you in the direction of his coach. In a future article, I will give more insight as to exactly why it is so important to have that diet coach, but for now, here is a piece written by my coach that can help you a lot to get to your goals.

Happy training! Cheers

Gert Louw

WHY DO SOME PEOPLE JUST NOT REACH THEIR WELL INTENDED GOALS!!

1) you don’t commit your goal to black and white, which means you give it a thought, but you never actual write them down. To reach any goal, you have to make the time to actually write the goals down, and be specific with what you want to achieve.

a) I wanted to see my six pack
b) I wanted to achieve my Springbok colours in Body building
c) I was tired of being the fat one on stage in a line-up of hardcore bodybuilding women with a body fat of 6%. . . and so on. 

2) you have to give yourself a dead line as to when you actually want to achieve this goal.
Each year when I am getting myself ready to compete, I work my way backwards. So I estimate the time that I have to be ready and work the weeks backwards to make sure I arrive there on time and in the right shape

3) Before you start with any eating plan or diet. . . you have to estimate how much calories you are getting in now
Even I have made this mistake once before (because I should know how much I must eat to get lean), but I tried to follow my eating plan that I used the first time, and it just didn’t work. So I had to put myself down, and add up all the calories I get in on a day (everything) and take it from there. When I do an eating plan for my clients, this is exactly what I have to do with all of them before I even think of giving them their eating plan, or recommended daily calories. It differs from person to person, because of a lot of different reasons, which I will go into next month, but for now, I just want to get you back on track to do it right.

I know to work your calories out is a bit of work you have to do now, but if you are not prepared to do that, then you are probably not ready for the work it takes to actually reach that “mean, lean” fighting- machine physique you have always dreamt of. Otherwise, get someone to work it out for you then, or just pucker-up, take some, “ME”, time, and get your starting point sorted. You can’t go anywhere if you don’t know where you are at this point. To move forward you need a staring point!

4) If you have established your calories (or got someone like myself to do it for you) then you have to use the following formula for the different goals you might have

A) To loose body fat : drop your calories down by only 10% (unless your calories come to about 1000, that s quite low, then you just keep it there, don’t drop it down). The normal way of dropping calories down by 500, like we have been trained, just doesn’t work. Over the 20 years of working with people and their diets, I have realized that that drop is too much, people just can’t stick to it, the loose the plot and give up. Where with the 10% drop, it works like a bomb. No cravings, great energy and great weight loss (1kg of body fat a week, to be more definite).

B) If you want to add muscle: up the calories by 300 calories per day (this will keep your body fat where it is and you should add on about 2 – 3kg of lean mass in the next month), when you get stuck, up it again by 300 calories. This is just a basic estimate; it also differs from body type to body type, which I will go over next month.

5) Once have your daily calories worked out, and you done the sums required, then divide it into the amount of meals you are able to get in. The more, the better, so no less than 5 and you can go up to 7 or 8, depending on if you want o loose body fat or gain muscle. Most people loose well on 5 or 6 meal plan, where the guys that want to gain, need to push to 7 or 8 meals or snacks or even shakes. So say you are getting in 1500 calories, divide this by 5 meals. Now you have to divide your protein, carbs and fat in equal portions, so divide the total you have by 3 (1500 / 3 = 500 ) and then again by 4 to get the amount of protein and carbs you should get in (= 125g per day), or by 9 to get the total amount of fat (55 g of fat per day) (each gram of protein / carbs gives you 4 calories, and each gram of fat gives you 9 calories). Hope I haven’t lost you yet . . . ???? Once you have those amounts, divide it into the amount of meals you will be getting in per day. So you will have almost equal amounts of protein, carbs and fat in each meal. The only meal or shake that should not have fat in, is the one you get in right after training. The fat slows down the absorption of, especially carbohydrates, which is great for during the day, because this keeps your sugar levels stable and your body releases less insulin, which is one of our most potent fat storing hormone. But after training the insulin is good, because it will shuttle the amino acids and carbs into your muscle and aid in recovery and muscle growth.

6) How to monitor your progress: in order to stay motivated, you have to monitor yourself, AND THAT DOES NOT MEAN GETTING ON THE SCALE EVERY DAY! You can weigh yourself once a week, if you have to, but the better way of monitoring your progress, is to take body fat readings, and with a fat calliper is the most accurate. If there is no one close by that can do that for you, then the tape measure works just fine. I never take my own body fat reading; I only go by tape measure and mirror. So make sure you measure in the same place each time, otherwise the reading can differ. For women, take hip and waste measurement, unless you as a male are also caring body fat on your hips, then do the same. Otherwise men really only need to take waste measurement. For each cm you drop per week, you can be sure you have dropped 1kg of fat.

By monitoring yourself you will keep yourself motivated to carry on, because that is what it boils down to, to reach your goal, CONSISTANCY! If it is working for one week, don’t change anything. Don’t try and fix something that is not broken; it will work again the next week and the week thereafter, so just stick to it. Before long one month will be gone and you would have lost 4kg of body fat or gained 2-3 kg of muscle. The mirror will now start to be a good motivation as you will see change from here on, so nothing wrong with having a look in the mirror while you are training. I know people think body builders are vain. In fact they are very shy and the mirror is there to keep us motivated.

Wow! I bit of biology here and some work to do, but you have to understand your body better to be able to start making changes in your eating habits, and eventually in your life. So in the next 12 months I want to take you on that journey to get to know your hormones better, understand your body better and be able to walk the road of freedom! Freedom to make the right choices, and see the results you so desperately want to see.

If I could do it, so can you!

Bernadette Beyer

Bernadette flyer


Hey all you fitness folks!

 

 

On 20Sept I will do a fitness photo shoot and had to re-align my normal cutting diet to achieve a contest ready body at 3% bodyfat for that day.

So here I will give you a quick breakdown as to the key factors that changed for this “Contest Prep Diet” vs. my normal cutting diet regime.

For those that think a waterpill or diuretic  will do the trick a day or two before the contest to bring body fat into acceptable parameters, please think twice.

A waterpill will most definitely get the water content down in the skin and that will help with a ripped look, but it will also get a lot of water out of the muscles that will make you seem flat, the last thing you want. Then off course it will place rather severe stress on the kidneys. Much safer ways is to make sure your diet is really in check to produce the results.

 

The key factors of a “contest preparation diet”:

Calorie controlled pre contest diet with 6 to 8 meals per day each containing a protein and carb content to protect muscles in harsh diet environment – preferably designed and monitored by bodybuilding diet coach. The fact that each meal MUST contain a protein helps in overall muscle hardness.

Crucial 4 liters water intake (no bottled or sparkling water – it slow down fat loss. Filtered water only) and for the last 4 weeks, severely limit salt intake – in all forms. (NO salt added to foods and be very beware of hidden added salts in processed food).

It is highly suggested that you re-align and recheck your diet and results at least every 3 weeks. Three weekly weight-in sessions and adjusting of calories for target goal depending on progress.

NO CARDIO! Cardio decrease muscle size. Especially in low-calorie contest prep diets, cardio immediately diverts energy to be derived from muscles because of semi-starvation diet (unless one is on anabolics) – on “off” days only 40 min walking allowed. The more pre contest cardio you do, the smaller your muscle size will be…full stop! Many people are of the viewpoint that cardio is the best fat burner. NOT IN A CONTEST PREP CUTTING DIET! You WILL loose a rather severe amount of muscle doing cardio. Your aim is now to preserve the muscle mass you have and divert all energy usage to your fat storage areas. This cannot be achieved via cardio.

Weight training must not be more than 75% of max and not longer than 45 minutes otherwise you will into a catabolic state and energy will be derived from muscles (since your body has limited energy resources). Your aim is to just protect muscle size and drop the body fat levels. Training at regular max levels is requiring waaay too much energy from the body and when that happens the body always tap into the muscles to provide energy.

It is crucial to drink a BCAA and L-Glutamine drink during training to keep the muscles flooded with protection against going catabolic.

Meal times for this cutting diet is extremely important, the more so the before and after training meals. You cannot skip or delay meals, that will result in a catabolic environment that will literally decrease your muscle size! EVERY 3-4 hours eat your meal containing a protein and carb source. Fruit is healthy but it has very little place in a cutting diet – it contains waaay to much fruit sugars.

Many serious athletes are scared to lose their hard-earned muscle during such a strict cutting diet (which unfortunately is a real concern even with the best structured cutting diet available) and later turn to anabolic cutting steroids to protect their muscle size while diverting all energy usage to the fat layers. Typically Anavar (cutting anabolic – oral) is used for 6-8 weeks duration period at 80 mg per day. (Some use Winstrol but the adverse effects on your liver is well documented plus it makes the tendons brittle and has been a culprit in many sports related injuries.) Although Anavar is fairly safe and will definitely give the user the edge, it is something you need to consider carefully.

Well, bombs away and I will checking-in just after 20 Sept 2014 to give you some proof on the pre-contest cutting diet results!

Gert Louw

 

gert

%d bloggers like this: