The summer is steadily approaching and now is the time to start getting ready for those three beautiful months when everyone will want to have their tops off. What is the best 8-week diet plan for a summer ready body? What supplements would work best for this 8 week plan for a summer ready body? What are the benefits of this plan? Would it work for everyone?
Most people know that an effective diet is key to getting into lean shape. And most people know that in order to lose weight, you must burn more calories than you consume. But that is about as much as many people know. Even many bodybuilders make many mistakes which hinder their progress. Some people are lucky enough to get decent results with sub-optimal diets. Many others get no results at all when using similar diet protocols. This article will help you to avoid many of the common mistakes made, and get the best possible results for a summer-ready body.
Before getting to the actual diet, there are many things that need to be covered. The mechanisms behind successful fat loss are just as important as the diet itself. By understanding these, you will be able to tell which diet plans will work well, and why other diet plans which seem to be good, are not really that great at all. As there is no single diet that is best for everyone, you will be better able to adjust a diet plan after reading these things.
Common Mistakes:
There are many common mistakes that can hinder fat loss results. Some of them are a result of poor information. Others are simply a result of negligence; it is easy to make some of these mistakes without even realizing it. I myself have made some of them, and did not realize it until they began to cause problems. 1. Not Eating Enough: Not consuming enough food, or enough of the right foods will hinder your fat loss goals in many ways. The fewer calories you consume, the more efficient your metabolism becomes. In most cases, efficiency is a good thing. In this case, it is not. A more efficient metabolism basically means that your body burns fewer total calories, and less total fat as a result. If calories levels are too low, your muscle tissue stands a much bigger chance of being burned for energy. Decreased calories can also significantly reduce performance in the gym. 2. Eating Too Much: Eating too many calories, or too much of the wrong foods is just as bad. On one hand, eating more will cause your body to burn more total calories, and will make your metabolism more inefficient. However, this is a tool which must be used intelligently; it does not mean you can eat as much as you want. 3. Not Eating Frequently Enough: Nearly every bodybuilder understands on some level that eating smaller, more frequent meals is important. There are some that know it is helpful, but are unaware of just how important it really is. Even worse, there are some who stubbornly believe that it does not matter. The first, and most well known reason is to provide the body with a steady supply of protein. Maintaining a supply of protein is crucial for building muscle, and it is very important for fat loss & preventing muscle loss as well. The body cannot store protein for future use, so providing a steady stream of amino acids is extremely important. The next reason involves hourly energy balance. Too many people think in terms of daily energy balance. They think of calorie per day, or grams of protein per day, which is plain silly. Why not count in calories per 2 and half days, or grams of protein per week? It makes just as little sense. Eating frequently is important for providing your body with just enough nutrients it needs at that given moment. 4. Thinking In Terms Of 24-Hour Energy Balance: Too many people think in calories per day, total carbs per day, or grams of protein per day. Your body however, does not share this same though process. When you consume food at any time, your body will use what it can, and store the rest as fat. Amazingly, many people who know this still pay little attention to moment-to-moment energy balance. Imagine that someone needs 300 grams of carbohydrates per day, and is trying to lose weight. They consume a large part of those during the time of day when they are less needed. A large portion of those ends up being stored as fat. Later on, when their body needs, and can use carbohydrates, less are consumed. Glycogen stores do not get replenished to the same degree. Some protein ends up being burned as energy, because sufficient carbs were not available at that moment. At the end of the day, weight was lost, because calories burned exceeded calories eaten. However, extra muscle tissue was lost, and less fat was burned. Possibly little to no fat may have been burned. Moment-to-moment, or hourly energy balance is much more important that daily energy balance. Some people say that this is not necessary. Their reasoning behind this is that 'lots of people' 'get results', by only eating 2-3 meals per day. This is ridiculous, and is like saying that because some people can score decent grades on tests without studying, that studying is not important for doing well. 5. Not Paying Attention To Meal & Nutrient Timing: As mentioned before, the amount of food consumed at any particular time is an important concept. Similar to calorie needs at any given moment, the body has specific needs for certain macronutrients at any given movement. There are times when carbohydrates are more ideal, and there are times when fats are more ideal. Protein is needed just about all the time, but there are times when even more of it is needed. Not paying attention to this, and thinking that you are good to go just because you met your macro. Quotas, is another mistake. 6. Consuming Too Few Carbohydrates: Very low carb, or ketogenic diets are a fairly popular method of weight loss. While people do get results with these types of diets, they are neither necessary, nor ideal for fat loss. Again, something may 'work' for some people. A few people may even get better than average results. But that does not mean it is ideal, or without serious drawbacks. Carbohydrates are crucial for ideal performance in the gym. Having optimum performance is very important for losing fat. Having a certain level of carbohydrates in the body is also important for sparing muscle tissue from catabolism. A slight reduction of carbs can be beneficial. Carb cycling can be an excellent method, if used intelligently. But drastically reducing carbs yields many more drawbacks than possible benefits. 7. Not Consuming Enough Fats: Even people who understand the importance of fats in the diet sometimes unknowingly reduce fats way too much when cutting. Therefore, it is important to pay special attention to fat intake to ensure that you are getting the optimal quantity and types of fat. Fats are essential for the production of nearly every hormone, including testosterone. They are important for metabolic function, skin health, immune health, and many other things. Essential fatty acids, especially omega-3 fatty acids, are largely responsible for many of these benefits. Fish oil, which contains the omega-3 acids DHA and EPA, can provide some outstanding benefits for anyone trying to get the best possible body for summertime. More information on that will be given later. View Fish Oil Products Sorted By Top Sellers Here. 8. Not Drinking Enough Water: It would be hard to find a bodybuilder who did not know the importance of consuming sufficient amounts of water. However, it would be rather easy to find one who did not actually consume enough. When effort is not made to drink enough water, it is easy to fall far short of the optimal amount. The biggest reason this happens comes from relying on thirst. In many people, the thirst mechanism is not a reliable measure of when water is needed. I have had this happen to me in the past, and did not notice until my performance began to drastically drop, and I lost over 8 pounds. As a general rule, your urine should stay clear or a very light yellow. If it starts to significantly darken, it could be a sign of dehydration. Water:
The Macronutrients: Here we will briefly cover the macronutrients, their role in the body, and basic consumption guidelines. Protein: Proteins are made up of amino acids, and are used to build nearly every tissue in the body, including muscle. There are 20 main amino acids, 10 of which are essential amino acids. Essential aminos are ones that cannot be synthesized from other amino acids, and must be supplied in the diet. Therefore, if you are lacking in just 1 essential amino acids, results can be hindered. To ensure that you get all necessary amino acids, consume a variety of protein sources, ideally with one of those being from meat. Approximately 1 gram of protein per pound of bodyweight is plenty for nearly everyone. For a 200 lb person, this is 200 grams of protein. With proper nutrient timing, muscle mass can often be built with less. However, slightly higher protein intake offers further benefits for fat loss, including hormonal benefits, increased thermic effect, and better maintenance of muscle mass while on a diet. Carbohydrates: Carbohydrates are the prime source of fuel for exercise, as well as for the brain and nervous system. Carbohydrates are used to replenish glycogen stores, which is important for providing the body with a store of glucose.
Optimally maintaining glycogen stores are important for sparing muscle proteins from breakdown, as well as optimizing performance in the gym. Aim to consume 30%-50% of your calories from carbohydrates. Good Carbohydrate Sources:
Fats: Fatty acids are an essential nutrient in the body. With regards to fat loss, they are especially important for hormonal production, including testosterone and thyroid hormones. They also play roles in protein synthesis, immune system health, skin health, joint health, and much more. Ideally, one should consume most of their fats from certain polyunsaturated and monounsaturated sources. Some of the fats can come from saturated sources, but ideally limit this to one-third or less of total fat intake. Aim to consume 20-30% of calories from fats, most of which are non-animal sources. Good Fat Sources:
Hormones That Influence Fat Loss: Testosterone: Testosterone levels are important for building & maintaining muscle, as well as influencing fat loss. You can help to maintain ideal levels by consuming sufficient fats, getting enough rest, and by using certain nutritional supplements which will be discussed later. Insulin: Insulin is a double-edged sword. It is essential for protein synthesis and facilitating the uptake up nutrients into muscle cells, among many other things. High levels at certain times are desirable. A low/moderate, constant level is desirable most of the time. On the other hand, high levels at the wrong times can lead to increased fat storage. Nutrient timing is key to having optimal levels of insulin at the right times. Cortisol: Cortisol is a catabolic hormone which helps to break down fat and muscle into glucose. High levels trigger muscle breakdown much more than fat. Certain levels are necessary for health & balance. High levels can be triggered by physical stress (after intense exercise), or by psychological stress. Glucagon: Glucagon is a catabolic hormone which triggers liver glycogen breakdown, and in come cases, protein breakdown. It can also stimulate the breakdown of lipolysis (fat breakdown). The regular consumption of protein can raise glucagon levels. Maintaining glycogen stores is an important part of minimizing protein conversion into glucose.
The body has greater needs for certain nutrients at certain times. In a nutshell, carbs are most beneficial after exercise, while fats are best consumed well before exercise, or several hours after. Protein is important throughout the entire day, but there is an increased need for it after a workout, certain amino acids in particular. Carbohydrates: When carbohydrates are consumed, they can either be stored as glycogen or as fat, or burned as energy. The majority of them will either be stored as glycogen or fat. Obviously, we want them to be stored as glycogen, and not as fat. The timing of carb consumption can make a huge difference. After a workout, muscle sensitivity to carbohydrates is greatly increased. During other times of the day, the muscle cells are less sensitive to carbs, and the fat cells are more sensitive. Therefore, the optimal time to consume carbohydrates is immediately afterwards, all the way up to 6 hours after. Fast absorbing carbohydrates mixed with a little bit of protein taken 15-30 minutes before a workout can also help to boost performance and reduce the amount of muscle protein that is broken down. During the rest of the day, it is best to eat starchy vegetables (sweet potatoes, spinach, etc.) and fruits rather than lots of starchy carbohydrates (bread, pasta, rice, etc.) Do not eliminate them, though. You still need them, just not as much. Protein: It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important. These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis. Fats: Fats are very important, but it is also important to eat them at the right time. As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise. Post Workout Nutrition: Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout. Insulin Sensitivity: After a workout, muscle sensitivity to insulin is greatly heightened. If post workout nutrition is delayed, the muscles can start to become resistant in as little as 30-45 minutes. However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. This goes hand in hand with glucose uptake & glycogen re-synthesis. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate. Protein Synthesis: Protein Synthesis is greatly increased by immediate post workout nutrition. In fact, it can be increased immensely vs. a meal eaten 1-2 hours later. This is not only important for bulking, but also for maintaining muscle mass while cutting. Glucose Uptake & Glycogen Synthesis: This goes hand in hand with insulin sensitivity. Getting immediate post workout nutrition can increase glucose uptake by as much as 6 times compared to a meal eaten 1-2 hours later. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day's workout performance. Post-workout Nutrition Components: As you can see, it is important that the nutrient get to the muscle cells as soon as possible. So obviously, we want fast absorbing & fast digesting nutrients. For this reason, liquid meals are ideal. Fast absorbing carbohydrates are also ideal. Maltodextrin is probably the best source, as it is absorbed by the stomach faster than sucrose or dextrose. Whey is the ideal choice for a protein source. 1-2 grams of extra glutamine and BCAA's are also very beneficial. Aim to consume about 30 grams of protein, and 60-80 grams of carbohydrate, or .25 g/lb of protein, and .5 -.75 g/lb of carbohydrate. Before Bed Nutrition: While this is more important for building muscle, it is also important for a fat loss diet, as it will greatly help to reduce possible muscle loss. Pre-bed meals should be mostly protein, with a very small amount of carbohydrate, and possibly a very small amount of fat. The protein source should be a mix of fast absorbing & slow absorbing protein. Whey powder mixed with casein and skim milk is perfect for a bedtime shake. This shake should be lower in overall calories than a post workout shake. Eat More To Burn More: When most people calculate their cutting diet, they subtract a certain amount from what they think is their maintenance The body's metabolic rate constantly changes. When you eat more, especially when those foods are ideal food choices & eaten at the right times, the body's metabolism greatly increases. The body becomes more inefficient, and wastes more calories as heat with all of its metabolic processes. The thermic effect of food is also boosted. This is a large part of a fairly new concept known as the 'metabolic flux'. This metabolic flux is discussed in many of Dr. John Berardi's books and articles. Eating a lot of low-calorie fruits and vegetables is a great way to boost this. By eating more, you burn more total calories, and more fat is burned as a result. All Calories Are Not Equal: You must eat fewer calories than you burn to lose weight. That is a basic rule. However, that little phrase, 'calories than you burn', is highly modifiable. Most people make the mistake of setting a fixed number as their 'maintenance' point, and counting all calories towards a set number that a bit below it. As discussed before, when you eat more, you burn more total calories, largely to the metabolism becoming more inefficient. There is also an increased thermic effect of food. Not all foods are equal when it comes to this important concept. In fact, the difference between some types of calories is huge. Most proteins have a very high thermogenic effect. Generally speaking, protein has a thermic effect of approximately 30%. This means that if you consume 1000 calories of protein, the body must burn 300 calories just to digest that. In an ideal case, those 1000 calories would then go to feed your muscle tissue, and you have burned an extra 300 calories. Making Use Of Fruits & Vegetables: Low-calorie fruits and vegetables such as citrus, watermelon, berries, carrots, etc. also have a very high thermogenic effect. In fact, some types may even cause the body to burn more calories in the digestion than the food itself contains! This is known as the "negative-calorie" effect. There is a bit of controversy on this, but it really does not matter. Either way, many fruits & vegetables are highly thermogenic. Combine that with the concept of increasing metabolic flux (eat more to burn more), and you have an outstanding food to boost fat loss. Fat Burns In A Carbohydrate Flame: Carbohydrates are the fuel for fat burning performance. Having full glycogen stores also sends triggers that directly & indirectly result in greater fat oxidation. By eating more, and exercising more, you can burn more total fat. So before you say to yourself, "My maintenance levels are 2853 calories per day," ask yourself how you can make your body burn more overall calories. You still need to eat less than you take in, and you still need to make regular adjustments. But you can increase your metabolic flux, or total calories taken in & burned in order to increase fat loss.
A Quick Recap - Eat Frequent Meals: Many of the benefits of this have already been covered. Eat meals every 2-3 hours. All meals should contain protein and some form of carbohydrate. The types of carbs which are best were covered in the previous section. Meals that are not close to the workout period should contain small amounts of good fats. It is also a good idea to snack on low-calorie and/or high fiber fruits & vegetables throughout most of the day.
Cheat Meals: A cheat meal once per week is perfectly acceptable. It is important, though, to cheat with food types, rather than excess calories. This means that you can have some chips, some sweets, or some beer. But you still need to stay within the same calorie ranges. Binging with 4000 extra calories of junk food can cancel out several days-worth of hard work. However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week. Any benefits of a cheat meal are 100% psychological, although those benefits can be substantial.
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