By: Marc Lobliner And Louis Dorman
Most of you have probably read about the transformation my wife and I accomplished in this previous article. Here, I will outline how I stay lean year-round, detailing my training, diet, and supplementation.
My job requires a lot of traveling--at least a week out of the month, maybe more. This makes it difficult to stay on any diet, yet with the diet techniques I have learned from SciVation Director of R&D Chuck Rudolph, I can make due with what I have. Here are some rules for staying lean year-round and maintaining a physique that is always 6 weeks out from being dialed-in.
Eat OftenEvery time you stuff food down your gullet, your metabolism increases. You will never catch me off guard without Substance WPI and a shaker bottle, a packet of tuna, or both. This allows me to control my hunger and cravings. Alongside that benefit, I am VERY insulin-sensitive, so if I don't eat something every 1-3 hours, I crash bad.
This leads to violent mood swings akin to the worst PMS you have ever witnessed! Here are some benefits to eating frequently and always keeping food nearby:
You won't be waiting for your next meal for too long, making it easier to lay off the Pringles.
Helps to keep blood sugar from going up and down and fluctuating, preventing unnecessary dog-kicking.
Opportunity to eat a variety of foods.
It is my belief that some people would be a lot nicer if they would adjust their eating patterns to include more frequent feedings. For example, if my wife doesn't eat at least every 3 hours, she turns into the meanest person you'll ever meet!
It also gives you a chance to vary your food choices. Having a Chocolate Malt Substance WPI between solid food meals can help stave off that sweet tooth that has ruined many diets in the past.
Protein Is KingIt's been preached ad nauseum, so I'll just spit it out quick: get at least one gram of protein per pound of bodyweight per day. It doesn't matter as much what kind, just make sure you get enough.
Eat Your VegetablesI used to be known for my ability to consume copious amounts of broccoli topped with mustard and Splenda. I am not recommending this, but I do recommend eating vegetables.
For example, with meal #1 have a grapefruit, and with meal #2 have vegetables. Not only will this help to fill you up with less calories, but it will also give you the vitamins and nutrients your body needs for overall health and to support muscle growth.
I'm Phat Like DatAny true gangsta with abs knows that fat is where it's at. We at SciVation/Primaforce advocate the use of good fats. The following are a must:
Fish Oil - 6 grams per day
Here are some other fats we recommend:
Flax Seed Oil
Enova (DAG) Oil
Nuts (walnuts, almonds, cashews, etc.) or nut butter such as Almond Butter
Peanuts or 100% Natural Peanut Butter
CLA
Personally, I don't ever really see a need to drink oil unless you are a hardgainer. You can get adequate fat by eating the right amount of the right kinds of food. My favorite is Almond Butter spread over a chicken breast! (Don't knock it until you try it!)
Who's Afraid Of The Big Bad Carb?The buzzword for the last few years, Dr. Atkins had fat women across the country avoiding carbs like Michael Jackson should be avoiding little
When dieting, my carbohydrate intake is low. This is where glutamine and EFA's come in handy. When in this "low carb" phase, my healthy fats (see above) are high and I am also taking 60 grams of glutamine per day.
The Glutamine and EFA's keep me from getting foggy in this time of stress and dieting.
The Anabolic Window
Post workout, time for some growth! Here you should pack in some carbs and protein and make sure you supply your body with what it needs to recover and perform.
Team SciVation recommends the following Total Workout StackTM for a dieting bodybuilder prior to weight training (dosages vary based on weight, training frequency and other factors):
PrimaForce Glutaform
PrimaForce Creaform
PrimaForce Durablast
PrimaForce Nitrocharge
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during, and finish the last 1/3 post.
SciVation Neurostim + C Capsules
Immediately Post workout:
3 capsules SciVation NOxidant
Team SciVation also recommends the following supplements prior to a cardio session (30-45 minutes, low intensity [40%-50% VO2max]):
PrimaForce Glutaform
PrimaForce Durablast
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during cardio and finish the last 1/3 after cardio.
PrimaForce Yohimbine HCl
Due to my high insulin-sensitivity, I like to spike my insulin post workout. I utilize a 2:1 or even a 3:1 ratio of carbs to protein. Here are some options:
40-75 grams of dextrose (varies by bodyweight) with 1 scoop Substance WPI.
2:1 carb to protein ratio shake (such as Relentless by Xtreme Formulations): 1 Serving per instructions.
Mix up the Xtend and Substance and drink pre, during, and post workout. Be sure to have your post-workout shake immediately after training.
If you are traveling (which I do a lot) and do not have access to fast acting carbs like dextrose, a nice carb/protein meal will suffice. In fact, if you are craving a big bowl of Cap'n Crunch, post workout is the time when it will do the least amount of damage.
Carb Loads!
When used as a lifestyle and not a regimented diet, refeeds will not be scheduled. By sticking to a sound diet, you should keep your metabolism revving and the fat off.
However, what do you do if you go out to an all-you-can-eat pasta joint with your mommy? Well, I'm a glutton, and I'm going to eat until I start speaking Italian. If you eat 7 meals a day, 7 days a week, that is equal to 49 total meals.
You can easily afford to make 3 meals out of those 49 meals "cheat meals" without effecting progress. In fact, it may even help you. Cheat meals are allowed, but very sparingly.
When dieting for a show or photo shoot, which I do occasionally, I use a scheduled carb-load designed by SciVation Director of Research and Development, Chuck Rudolph. Here is what Chuck says about the subject:
"I like to refeed with starchy carbs (nutrient dense) and good fats with NO protein every 2-3 days depending on caloric intake.
This all depends on the body type of the individual, but I would say 85-90% of my clients see great results with this tactic.
My reason for this is to get the body in a fat burning state but not allow it to think it's 'starving'."
One problem I have with the LOW CARB phase is that a person's metabolic rate (especially thyroid) functions off of calories and carbohydrates. If you cut out carbs all they way, the body begins to sense a state of "starvation". This will slow down the metabolic rate as well as thyroid production and you then hit the wall (a sticking point).
What I like to do is incorporate good carbs with good fats because it slows down digestion and supports healthy insulin output so there is optimal metabolism along with healthy calories and protein to preserve muscle tissue. Let's face it, muscle preservation is the key to fat burning.
If I have a person that begins at 185 lbs and is 19-20% body fat and after 12-16 weeks is 165 and 15% body fat, then I am not too happy with the results. On the other hand, if that same person is 180 at the end of 12-16 weeks and is 10-11% body fat, then they have succeeded.
To be continued.........
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