Step #1: Reduce carbs and get off the insulin train The most important step in your diet. You are probably currently addicted to sugar in one form or another. I can’t blame you for being addicted because it seems that sugar, in all its many different forms, have been punt into our food supply. It’s as if sugar is unavoidable. Well, to start your journey into a basic bodybuilding diet, you need to slowly get off the insulin train. Insulin is your mortal enemy when it comes to losing fat and gaining muscle mass. Why? Insulin locks the fat in your system. Whenever your body detects that you have a high enough level of carbs, your pancreas secretes insulin. Insulin then shoves a lot of these blood sugar into your fat cells to turn them into stored fat. To make matters worse, insulin locks your fat-storing cells so your body cannot convert the fat you’ve stored away into the energy it needs. You are left dependent on blood sugar. As the day goes on, you go through several cycles of insulin peaking and crashing, and this leads to you constantly being hungry. Don’t be surprised if you have really severe insulin cycles to find yourself eating pretty much throughout the day. To finally get off the insulin train, eat more green and leafy vegetables. Switch to low carb vegetables until you can effectively get rid of all sugars and sugar-containing food in your daily diet.
Step #2: Increase fat and moderate protein Now, you’re probably thinking, now that you have cut down on carbs, what are you going to replace it with? Good question. You have to be very specific here. You can’t just eat slabs of steak or load up on the pork chops and bacon. You need to increase fat while eating a moderate amount of protein. You have to get this mix right. Why? When you increase fat, you are fuller for a longer period of time. This leads to you eating fewer calories throughout the day. Also, when you increase fat, your body is trained to burn your stored fat as a source of energy. You can load up on avocado, you can eat more high-fat nuts like macadamia, or you can indulge your taste in high-fat dairy like Greek yoghurt. You can also enjoy meaty and fatty cuts of meat. If you like fried chicken skin, knock yourself out. If you like pork rinds, you are in luck. The key here is to increase fat while moderating protein. You can’t eat too much protein because, believe it or not, your body turns protein into sugar. There has to be more fat so your body is primed primarily to burn fat as its main source of calories.
Step #3: Reduce calorie intake through fatty foods Now, once you have switched to large fatty meals, you probably will notice that you are going to be eating less. Seriously. It’s not because you wanted to eat less, but you feel fuller for a longer period of time. Your appetite is suppressed. This is one of the things that a lot of people switching to a high fat, low carb diet notice initially. Usually, these people have a tough time turning down a meal. They just have to eat. Back on a high carb diet, they see themselves eating pretty much throughout the day. Well, it’s quite surprising, in fact, it can come as a bit of a shock, to find yourself eating only twice a day or even once a day. That’s how powerful fat is because your brain, whether you like it or not, is fine-tuned to pay attention to your fat levels. And if it feels that the fat level is high enough, your brain’s hunger signals shut off for the day. As a result, while you are eating a lot more calories per fatty meal, averaged out throughout the day, you’re actually going to be eating fewer calories. This reduced calories, of course, is going to have a very positive impact on your weight. Keep this up for a long enough period of time and you’d be surprised as to how thin you get because you’re simply eating less food. You feel less hungry. However, you feel like you’re not missing out on anything because you eat fatty foods. Make no mistake about it, large fatty meals go a long way. Reducing calorie intake through fatty foods is a very powerful bodybuilding diet strategy that not only helps you lose weight but actually peels back the layer of fat that prevents people from seeing just how muscular you are underneath. What’s the point of bulking up and punishing yourself at the gym when there is a thick layer of fat that basically hides the true state and beauty of your physique?
Step #4: As a bodybuilder, you should Maintain and build muscle mass through protein Low fat, moderate protein diets are specially formulated. You have to get enough protein. Without protein, your body is not going to get the amino acids it needs to synthesize protein, which your body then turns into muscle tissue. You can’t get around this fact. You cannot turn fat into muscle. You cannot turn carbs into muscle. You need amino acids. You need protein. This is why you need to get just the right “Goldilocks” level of protein. Remember Goldilocks? She did not want the porridge that was too hot nor too cold. She just wants porridge that is just right. The same applies to you. Your protein intake must be “just right.” Unfortunately, there is no magic bullet solution to this because different people have different metabolic rates. Different people have different protein requirements. You have to play this by ear. Still, if you get enough protein, then your body is going to have all the resources it needs to grow muscle. Step #5: Step up daily activities to put pressure on your muscle for toning If you just managed to work up to
Step #5: you can get big. You can develop enough muscles. However, if you want to tone or properly define or give your muscles a “cut” look, you need to put pressure on your muscles. In other words, you need to engage in some sort of weight training. By simply going to the gym and hitting the weight machines, or doing dumbbells or free weight exercises, you can cut up your physique. Again, you don’t have to do this to bulk up, but if you want to get cut and look like a typical bodybuilder, you need to put pressure on your muscle mass. This actually helps build up your muscle as well as define it. By putting a tremendous amount of pressure on your muscle tissues as a bodybuilder, you create millions of tiny tears. These burn up a lot of calories. They also patch up the tears with new muscle tissue, which make you look bigger and buffer.