"Cutting bodyfat is simply just caloric expendature greater than caloric intake." Okay, whoever it was who made up that absurd phrase is an incompetant fool. The whole thing is just ridiculous. It's true, you do have to burn more calories than you put in- but if all you do is reduce your caloric intake, you won't burn any fat. Sure you'll be burning more than you put in. And hell, that's all it is isn't it? That's why whoever made up that phrase is such a complete idiot. Because now everyone believes that cutting bodyfat is simply reducing the amount of calories you eat- and that just sacrificies your muscle without burning any bodyfat. Those aren't the only problems, there's a huge laundry list of health risks associated with that tactic, but I'm not going to get into that now. It's sort of irrelevent since you are no longer going to employ that phrase.

Let's say someone eats 300 calories for breakfast, 500 calories for lunch, and 700 calories for dinner. That's 1500 calories per day total. Let's also say that they're diet is horrible and they're probably completely out of shape- because that's probably the case if that's what they're eating. Even if they were burning 2500 calories per day while eating that 1500, they still wouldn't burn any bodyfat. That's pretty much just how it works.

With three meals per day, you can't really burn bodyfat. Thanks to our early ancestors, we have evolved bodies from their times of famine. When a famine would hit, their body evolved to store any food consumed as bodyfat to keep alive durring the famine. Rather than just immediately dying, their body would cling to this fat for reserve to burn only to delay death. It's not the most optimistic vision at things, but it's true, your body does what it can to maintain its state of "life".

We still have that going for us today. Now, you know famine doesn't exist anymore, but your body doesn't. It's there keeping you alive. So if you go more than about 3 hours between meals, it will make it a little difficult to burn bodyfat, more than 4 hours, darn near impossible, and more than 5 hours, you're now gaining bodyfat- you've kicked in to the famine storage mode.

So how do you counter this? Easy. Eat all the time. Probably different than what you were expecting. But your body isn't going to burn bodyfat if it thinks it isn't going to be getting enough food. You have to give your body reason. Now this doesn't mean, eat a candybar every thirty minutes. Yes, you'll get fat. That's just too much sugar and fat- which you can't really eat together because the sugar releases too much insulin in your body- a hormone that prevents your body from burning fat, so the fat ingested is stored in your body. Good times.

So here's what you do. Eat a good amount of calories, but spaced very evenly through the day. You should know how important consistency is by now. If you're not consistent, just settle with being fat, because it won't work. So consistently divide your meals through the day about every hour and a half to two hours. When I'm cutting for a show, I need to be well under four percent bodyfat- I do this by eating about nine meals per day. That's how you get rid of bodyfat. Most people think they'll get fat eating nine meals. Most people are also stupid and overly uneducated.

You will have to limit your overall carbohydrate intake, change where your carbos come from, increase your protein intake, and change where your fats are coming from. That's the difference. Every meal should have it's own balance. If you do cardiovascular work in the morning, eat your first meal right afterwards with the post-workout meal listed below. An hour and a half later have your second meal. Then two hours later have your third meal. Then go do your weights for an hour. Have your fourth meal right afterwards- post workout meal. An hour and a half later have your fifth meal. Two hours later, your sixth meal, Two hours later your seventh meal... Then when you get up to go to the bathroom in the middle of the night. Eat some amino tabs, or a little bit of protein.

Here's examples of diets that are intended to lean you up as much as humanly possible. This is a bodybuilding specific diet, so in that sense, mainly aimed at temporary three to four months to be ripped as hell. Post workout meals, breakfast meals, regular meals, late meals, and night meals are all described further down...


Day where you do cardio and weights...

7AM cardio until 8AM
8AM post workout meal 1
9:30AM meal 2
11:30AM meal 3
1:30PM weights until 2:45
2:45PM post workout meal 4
4:00PM meal 5
6:00PM meal 6
8:00PM late meal 7
10:00PM late meal 8
10:30PM bed
3:00AM (or whenever you wake up) night meal 9



Day where you do just weights...

8:00AM wake up
8:15AM breakfast meal 1
10:00AM meal 2
12:00AM meal 3
1:30PM weights until 2:45
2:45PM post workout meal 4
4:00PM meal 5
6:00PM meal 6
8:00PM late meal 7
10:00PM late meal 8
10:30PM bed
3:00AM (or whenever you wake up) night meal 9



Day where you do only cardio...

7AM cardio until 8AM
8AM post workout meal 1
9:30AM meal 2
11:30AM meal 3
1:30PM meal 4
3:30PM meal 5
5:30PM meal 6
7:30PM late meal 7
9:30PM late meal 8
10:15PM bed
3:00AM (or whenever you wake up) night meal 9



Complete rest day, neither cardio or weights...

8:00AM wake up
8:15AM breakfast meal 1
10:00AM meal 2
12:00PM meal 3
2:00PM meal 4
4:00PM meal 5
6:00PM meal 6
8:00PM late meal 7
10:00PM late meal 8
10:30PM bed
3:00AM (or whenever you wake up) night meal 9



Allright, here's what your meals should look like, excluding water intake, which should be minimum a gallon per day, preferrably two gallons per day, every day...

Breakfast: Your carbos should be around 45grams and can come from pretty much any fruit except for bananas... any vegetable except for corn, sweet pickles, or poi... any beans except for baked beans... or a little bit of non instant unflavored oatmeal. Your protein should be about 40grams of whey and your fat should be about 5-9 grams from flax oil.

Regular meal: Should be mainly protein, 35-45 grams depending on your bodyweight. If you're a middleweight or higher, around 40, give or take. If you're a bantam weight 35 should be fine. The source doesn't really matter, egg whites, fish, meats, carbofree dairy, casein, or whey. Less than ten grams of fat is fine, providing it comes from either flax oil or fish oils, and extra virgin olive oil isn't bad. If you're real hungry for carbos- either do something with a calorie free sweetener, or eat strait fiber.

Post workout meal: Should contain about 40-45 grams of carbohydrates from any fruit except bananas, or any vegetable except corn, sweet pickles, or poi, or any bean besides baked beans. Right after taking in the carbohydrates, you should consume about 45 grams of protein from whey.

Late meal: This meal is pretty much just protein and water. A couple grams of fat wouldn't hurt. But no carbohydrates and max fat grams about 4-5. Protein between 30-40 grams depending on your bodyweight. Your protein shouldn't come from whey, but rather a slower digestion source. Whey is in and out of your body in about an hour and a half, you need something that will last you through the night so your muscle doesn't go into a catabolic state. Casein is probably the best, otherwise just some meat or fish or something would be fine.

Night meal: This isn't really a meal, but catabolic prevention. Bring a shake made with casein to bed with you and drink when you wake up to go to the bathroom, if you don't normally wake up, drink some water right before bed. Another option is to just bring some glutamine and amino tabs to bed and a glass of water- when you wake up down that... It will do fundamentally the same thing. You're just preventing your muscle from eating itself up in the middle of the night.



You can't just jump right into this diet though. Take about three to four weeks slowly getting to this point, then spend about six to seven weeks doing this, then the final three weeks before a show is what sort of finishes it off. The last three weeks you eat nothing but protein and specific fats for all of your meals except for the post workout meals, where you can have 25grams of carbohydrates only from vegetable sources besides carrots, corn, sweet pickles, or poi. Barely any fat should be in these two meals- and the fat in your other meals should come from flax oil or fish oil- don't overdue fat intake on those other meals, but don't remove it. Without carbohydrates, your body will burn all of it. Durring this final three weeks, there is a two gallon minimum of water per day so that you don't die. If you miss a meal durring this time, you're pretty well screwed and you might as well not even compete.

So that's pretty much how it goes... The jist of the meals for dropping off your bodyfat. Diet alone isn't going to get you contest ready. It is about 80% of it all, but if you only give the 80%, I gaurentee you'll lose miserably unless you're the only one in your class. So read the other sections to get the whole package in. And I'm not encouraging you to do this diet in any way. Understand that- ESPECIALLY if you're not an experienced competitve bodybuilder. I'm just providing you with the information as to how it all works. DO NOT start this diet before talking to me about it. I don't want you to try it on your own and die. That couldn't be all that much fun.