Bodybuilding is a fun game.
You get to go to the gym and lift weights, you get to build muscles, you get to look good and you get to feel good.
You also get the benefits of getting attention from girls and wannabe bodybuilders.
Spending a lot of time in different gyms has taught me many things.
A lot of those things took me 10 years to fully realize and utilize.
(Use this 3-part series to learn from my mistakes)
It has been my experience that physique is a result of 33/33/33 split:
33% diet, 33% training, 33% supplementation.
1) A Lean Physique Is The Result of Diet
Leanness is not the result of hard training or cardio – it is the result of DIET.
Diet is #1 for fat loss.
You can’t “work out hard” and lose fat if you eat sloppy.
Diet is #1 when it comes to losing weight.
Be hungry to stay hungry.
If you aren’t hungry, you aren’t losing fat.
Dieting is the easiest, least scientific thing in the world: eat LESS food.
Remember: You cannot out-train a bad diet.
A bad diet will always leave you with too much fat on your body.
On the other hand, if you do intermittent fasting you can eat anything you want.
Although I still highly recommend to eat as clean as possible when intermittent fasting (no fast food, sugar or junk).
This is because food has a direct impact on your mood, energy levels, mental outlook and happiness.
Eating crappy will make you feel crappy.
2) Eat Light To Lose Weight
To lose weight you have to eat less food.
Again, you have to eat less food.
There are no 2 ways about it.
How you eat less food is up to you:
• You can count calories
• You can eat 5-6 small meals in a day
• You can eat only meat and eggs
• You can eat two meals per day
• You can do intermittent fasting
It doesn’t matter how you do it, the only way you are going to lose weight and get lean is if you eat less food.
Eating less food does not mean starving yourself.
For example, eat more calories for two days, followed by two days of intermittent fasting.
3) Big Meals Work to Lose Weight, But They Must Be Spaced Far Apart
Big meals also work to lose weight.
BUT! the trick is to eat your meals in an 8 hour window and then fast for 16 hours per day.
This is known as intermittent fasting and it’s the only way you can eat big meals and lose weight naturally.
I have been doing intermittent fasting for 5 years and I can guarantee you 100% that it works unlike anything else when it comes to losing body fat, staying lean and feeling great.
4) Use a Strong Fat Burner Supplement – Dieting Is Very Tiring So You Need Extra Energy
When you diet you live on less calories.
Calories are energy.
On a diet you consume less energy so you have less energy to spend.
You need to supplement your energy with supplements that contain stimulants such as caffeine.
You can use pre-workout supplements, you can use fat-burners, you can use caffeine pills, you can use modafinil, whatever you can get your hands on that works for you.
Coffee works great, but fat burners work even better.
One of my favorite products that I have used when prepping for a bodybuilding contest is a fat burner called Hydroxycut Hardcore.
It works extremely well by suppressing your appetite and boosting your mood and energy levels.
There are many fat burner supplements on the market and if you are not careful you can mess up your thyroid and adrenal gland because most of them contain too many stimulants (caffeine).
As a general guide always seek products that contain natural forms of caffeine such as guarana and yerba-mate and NEVER take more than one fat burner at any one time.
For example, use fat burner product A for 3-4 weeks, then use fat burner product B for 3-4 weeks.
If you have a lot of fat to lose then you can get a new fat burner product (C) and use it for 3-4 weeks or go back to using product A.
Fat burners work because when you’re dieting you will need extra energy.
If you don’t have the energy you will simply quit the diet and eat more food.
I have even found that Kratom works very well for keeping me not focused on food.
Kratom is a great appetite reducer.
5) Your Scale Weight Does Not Matter
The only thing that matters is the mirror.
The scale is only a guide to see where you are going or where you have come from.
The number on the scale should never be the desired result.
If you’re chasing bigger numbers on the scale instead of bigger numbers in the gym, eventually you are going to get fat.
Ironically, most people with muscles look much bigger with more definition at a lighter weight.
At 225 lbs I look like sloppy mess, at 195-200 lbs I look carved from granite.
6) Use Carbohydrates Intelligently
What this simply means is don’t eat a lot of carbohydrates every day.
Carbohydrate foods (pasta, rice, potatoes, bread) are the foods that most people consume far too much of.
There is a good reason for this and that is because carbs are just damn tasty.
While high-fat foods such as eggs and steak are tasty, carbs tend to be more filling and make you feel good and calm because they release serotonin in your brain.
Serotonin is basically a hormone that promotes a satiated, calm and tranquil mood.
To lose fat you have to either:
A) Cut out carbohydrates completely and do something called KETO or the Atkins diet.
B) Keep eating carbohydrates and have high and low-carb days
I prefer option B as it allows me to eat plenty of carbs a few times a week while still losing and maintaining weight.
If you choose option B you absolutely MUST limit your carbs at least 3 days every week.
Doing some form of cardio on low-carb days is a good strategy, but it’s not 100% necessary.
On higher carb days cardio is a must in order to prevent fat storage from the extra carbs.
If you are doing KETO or ATKINS then cardio is not necessary, but it’s a good idea to keep it in your routine to maintain cardiovascular and heart health.
Eating too many carbohydrates will make you fat.
Eating fat and protein will never make you fat.
Next week we will go over Part 2 that will outline the 33% that is training for a bad-ass physique