who helps with your diet?

[hairdo]

who helps you with your diet for competitions?

[KSongstress]

Who helps with my diet? No one but me and sometimes my kids, they care about me and know Im unhappy unless I look realllyyyy good. The best thing I can tell you is " looking good tastes awesome" so everytime you think about cheating you have to remember why you started in the first place:) I do reward myself with a small portion of something I cant eat that I love, but really in dieting we are the only ones to blame and cheating only pushes the goal further back. Hope that helps :)

[MsFit]

MsFit helps me. :D

I've had help in the past by a couple of pros and top level amateurs.

[Logue]

I'm working on my first show...so Ms Fit and Miss Muscle have both helped me, plus I've learned lots from posts on bb.com....you'll find lots out from here....

[coach Hale]

Beverly International offers top line service. John Berardi and Jay Robb are also excellent sources for information concerning nutrition.

thank you
Coach hale
www.maxcondition.com

[Stasha]

Beverly International offers top line service. John Berardi and Jay Robb are also excellent sources for information concerning nutrition.

thank you
Coach hale
www.maxcondition.com


I agree, and I am pretty sure Beverly has a diet program that they will do free of charge.

[coach Hale]

STasha,

If you don't mind me asking what does your nutritional regimen currently consist of ?

thank you
Coach hale
www.maxcondition.com

[Stasha]

STasha,

If you don't mind me asking what does your nutritional regimen currently consist of ?

thank you
Coach hale
www.maxcondition.com
Jamie,

I don't mind at all. I am currently following the Ultimate Diet 2.0 diet and workout program by Lyle Mcdonald. Are you familiar with it?

[coach Hale]

STasha,

I have read a great deal of Lyles stuff, but i have not read his Ultimate Diet book. I read and excerpt in regards to Leptin. I think he was at a Eric Serrano seminar i attended a couple of years back as well.

What is the general premise of his book?


thank you
Coach Hale
www.maxcondition.com

[Stasha]

STasha,

I have read a great deal of Lyles stuff, but i have not read his Ultimate Diet book. I read and excerpt in regards to Leptin. I think he was at a Eric Serrano seminar i attended a couple of years back as well.

What is the general premise of his book?


thank you
Coach Hale
www.maxcondition.com


I enjoyed the book; I found it really interesting and enlightening. I believe it’s a revision of Underground Bodyopus, which was a revision of the Ultimate diet that was a 10-day cyclic program. The UD 2.0 book explains and maps out a 7-day program for cyclical dieting. Alternating a low-calorie intake and high calorie intake with corresponding workouts. My understanding is that you’re supposed to limit muscle catabolism by slightly overfeeding for a few days and enhance fat loss by going somewhat ketogenic for a few days. So basically you're cycling back and forth to keep a fine balance or maybe I should say "manipulating" your hormones so you gain “optimal” lean muscle mass.

Tues
25% caloric deficit
AM HIIT
Upper body depletion workout

Wed
25% caloric deficit
AM or PM Low intensity
Full body depletion workout

Thur
Maintenance Calories
No training
AM HIIT
PM Low intensity cardio

Fri
Maintenance calories
AM low intensity cardio
PM Tension workout
PM 24-hour carb-up

Sat
My favorite!!! Nothing but eating CHO’s!

Sunday
10% caloric surplus
Whole body Power Workout

Monday
10% caloric surplus
No training/recovery
AM HIIT
PM low intensity

Men typically shouldn’t have to do as much cardio. I take Avant Labs- Leptigen on the depletion days to help with my Leptin levels otherwise I am completely miserable.

[coach Hale]

On Saturdays what type of carbs? How many?

coach hale
www.maxcondition.com

[Stasha]

On Saturdays what type of carbs? How many?

coach hale
www.maxcondition.com

About 7g of carbs per lb of lean body mass, 1g protein/lb and low to moderate fat ,<50g fat. In the book it states to start with high glycemic index liquids such as glucose and glucose polymers than more towards starches as time passes (over a 24 hour period). High fructose is not considered to give the best results because it is used preferably by the liver first opposed to going to the muscle. It also depends on an individually basis how one's body responds. It takes a few times doing the diet to really figure out the perfect amount of carbs and which ones fill you up best without bloating(if you tend to bloat from carbs).

[coach Hale]

There is no way i could sustain that many carbs. I would be bloated and very sick. As you said though this is very dependent on the indvidual.

Stasha,

Do you do well with this ratio of carbs? Is there a specified protocol for protein on this day?

coach hale
www.maxcondition.com

[Stasha]

There is no way i could sustain that many carbs. I would be bloated and very sick. As you said though this is very dependent on the indvidual.

Stasha,

Do you do well with this ratio of carbs? Is there a specified protocol for protein on this day?

coach hale
www.maxcondition.com

After going a few days on only 68g, I can't wait to pig out on carbs. I love carbs anyway and can eat a lot so I don't have a problem eating all my carbs. Sometimes I will get bloated but only because I over-do-it. My muscles are so full on my power day and my strength is awesome. One problem I have is sprinting the day after my power workout because my calves are so full and tight from all the carbs that I usually have to cut my cardio short in the AM because my calves feel like they are going to explode. I waddled home this morning because my legs were so pumped.

Protein during the carb-up period is 1 gram per pound.

[coach Hale]

What type of sprint regimen are you using at this time?

coach hale
www.maxcondition.com

[Stasha]

I do HIIT for sprints for a total of 15 minutes....
jog 00:30
sprint 00:50
jog 01:50
sprint 02:20
jog 03:50
sprint 04:30
jog 06:30
sprint 07:20
jog 09:50
sprint 10:50
jog 13:50
sprint 15:00

[The Unforsaken]

Stasha: Can the Ultimate Diet be fitted towards a 3-day lifting and 1/2-day cardio a week split? I am really curious about this diet, but I don't want to spend my money on the book if it will not accommodate my tight schedule.

[Stasha]

Stasha: Can the Ultimate Diet be fitted towards a 3-day lifting and 1/2-day cardio a week split? I am really curious about this diet, but I don't want to spend my money on the book if it will not accommodate my tight schedule.


I really don't think that will work. The entire book is based on a 7 day cyclic program. You have 2 days you train for carb depletion, 1 day of full body tension workout and 1 day full body power workout. The only days I don't do cardio is my carb up day obviously because that would defeat the purpose of carbing up and the day of my power workout. If you can find the time, it is a great program. I am doing it for a second time and have even better results than the first time.

[jelena]

Ms Fit helps me, and she's the BEST!