LEVEL 3, BODYBUILDER STATUS
You may lose friends because meal prep is major and supplementation is supreme
(your friends may judge you because they don't understand)
If you have made it this far you have either A) mastered the Foundation and IIFYM levels and are looking for a way to take your body to the next level, or B) are generally an impatient person who likes to skip ahead through things, like reading the last page of a book first (guilty). Either way, we will proceed.
Now you should be at the point where you are hitting your macro targets everyday, doing the appropriate amount of weight training and cardio, and you may have plateaued or want to take your fitness to the next level. I have laid out a few advanced techniques to help.
1. Have you ever noticed anyone preparing to compete in a bodybuilding competition? They always have one thing in common, they are ALWAYS eating. More so, they are eating out of these cute little Tupperware containers with their food nicely portioned from their Sunday Meal Prep. No, I don't intend on having you eat like a bodybuilder, but I will be using some of their techniques to help you take your fat loss to the next level.
2. We also learned in IIFYM that carbohydrates are directly related to energy usage. I don't know anyone who expends the same amount of energy every single day, and neither should you because rest and recovery are vital to muscle growth. With this said, as your activity level "cycles," you are going to learn how to carb cycle and target to match your energy variations each day.
3. Do you work a busy job? Feel like you never have time to eat? Perhaps intermittent fasting is for you?! Completely opposite of constantly eating, mentioned above, this type of eating has you eating larger meals more infrequently. The logic behind this is that your digestive system needs a break (does it?) from constantly running, and that this type of eating keeps you from snacking since you cannot eat outside of a set "feeding" window.
4. Have you ever stepped into a GNC or a vitamin shop and felt overwhelmed? And then you run into the half knowledgeable, biased employee who swears they have the answers to all your questions. I have by no means tried every supplement, but I will share with you the ones I have tried that worked, as well as others that my colleagues have had positive experience with.
Now you should be at the point where you are hitting your macro targets everyday, doing the appropriate amount of weight training and cardio, and you may have plateaued or want to take your fitness to the next level. I have laid out a few advanced techniques to help.
1. Have you ever noticed anyone preparing to compete in a bodybuilding competition? They always have one thing in common, they are ALWAYS eating. More so, they are eating out of these cute little Tupperware containers with their food nicely portioned from their Sunday Meal Prep. No, I don't intend on having you eat like a bodybuilder, but I will be using some of their techniques to help you take your fat loss to the next level.
2. We also learned in IIFYM that carbohydrates are directly related to energy usage. I don't know anyone who expends the same amount of energy every single day, and neither should you because rest and recovery are vital to muscle growth. With this said, as your activity level "cycles," you are going to learn how to carb cycle and target to match your energy variations each day.
3. Do you work a busy job? Feel like you never have time to eat? Perhaps intermittent fasting is for you?! Completely opposite of constantly eating, mentioned above, this type of eating has you eating larger meals more infrequently. The logic behind this is that your digestive system needs a break (does it?) from constantly running, and that this type of eating keeps you from snacking since you cannot eat outside of a set "feeding" window.
4. Have you ever stepped into a GNC or a vitamin shop and felt overwhelmed? And then you run into the half knowledgeable, biased employee who swears they have the answers to all your questions. I have by no means tried every supplement, but I will share with you the ones I have tried that worked, as well as others that my colleagues have had positive experience with.
1. Meal Prep
I live by the philosophy "Make Healthy Convenient." Unless you are part of the small amount of people that are "exceptions," we can all agree that cooking edible food every day is not only HARD to do, but somewhat inconvenient/not at the top of our priority list. And since we can't all afford personal chefs or a meal prep service that prepare our meals every day, we turn to the cheap, fast food "meal prep services." I could only in my dreams imagine a world where fast food was based on the quality of ingredients and nutrient value, but I digress. So how do we make healthy convenient?
I am as lazy and unmotivated as the next person when it comes to meal prep, but by now, if you have read the previous nutrient sections you should know that cooking in bulk and purchasing Tupperware are the keys to successful meal prep. I'll also throw in purchasing an Air Fryer into the mix because I literally use that thing every week. I recently purchased a Costco membership which has helped me buy food in bulk for a lot cheaper. It costs me about $300/monthly for groceries. I am cooking roughly 2 to 3 times a week, consisting of a lot of of rice or a few pounds of beef all at once, using easy recipes in my cookbooks (or just combining spices), and portioning the leftovers in Tupperware. You can measure out your portions using a food scale, but eventually you will internalize portion sizes of certain foods through repetition, a glorious day! Lastly, I eat what I cook. This sounds stupid, but so many people cook their food and just decide they would rather go get fast food because it tastes better instead of eating what they are cooking. If this is you, find better recipes or quit putting food on a pedestal. You are eating to support your fitness goals. Your seldom cheat meal is the one for pleasure.
So why are bodybuilders eating so much food and so often? The more muscle you have, the more food your body needs, and we can all agree, muscle is what makes a bodybuilder successful. For their macronutrient counts, they may have to eat 180g of protein a day (probably more), 150g of carbs, and 70g of fat. Have you ever tried to consume this much food only eating breakfast, lunch, and dinner? That's 60g of protein in each meal! Bottom line, you need to eat as frequently or infrequently as it takes you to hit your macronutrient numbers. A good starting point is about 5 meals a day. And for my intermittent fasters, you have to do it in 10 hours or less/day!
I am as lazy and unmotivated as the next person when it comes to meal prep, but by now, if you have read the previous nutrient sections you should know that cooking in bulk and purchasing Tupperware are the keys to successful meal prep. I'll also throw in purchasing an Air Fryer into the mix because I literally use that thing every week. I recently purchased a Costco membership which has helped me buy food in bulk for a lot cheaper. It costs me about $300/monthly for groceries. I am cooking roughly 2 to 3 times a week, consisting of a lot of of rice or a few pounds of beef all at once, using easy recipes in my cookbooks (or just combining spices), and portioning the leftovers in Tupperware. You can measure out your portions using a food scale, but eventually you will internalize portion sizes of certain foods through repetition, a glorious day! Lastly, I eat what I cook. This sounds stupid, but so many people cook their food and just decide they would rather go get fast food because it tastes better instead of eating what they are cooking. If this is you, find better recipes or quit putting food on a pedestal. You are eating to support your fitness goals. Your seldom cheat meal is the one for pleasure.
So why are bodybuilders eating so much food and so often? The more muscle you have, the more food your body needs, and we can all agree, muscle is what makes a bodybuilder successful. For their macronutrient counts, they may have to eat 180g of protein a day (probably more), 150g of carbs, and 70g of fat. Have you ever tried to consume this much food only eating breakfast, lunch, and dinner? That's 60g of protein in each meal! Bottom line, you need to eat as frequently or infrequently as it takes you to hit your macronutrient numbers. A good starting point is about 5 meals a day. And for my intermittent fasters, you have to do it in 10 hours or less/day!
2. Carb Cycling and Targeting
What
Carb targeting is changing the amount of carbohydrates you eat from meal to meal, while carb cycling is changing the amount of carbs you eat from day to day to maximize fat loos and muscle tissue retention. Why no protein or fat cycling? Because carbohydrates are, in fact, optional - you can live without them. The body doesn't have "essential sugar" requirements, but does have essential amino and fatty acid requirements. Your fat and protein should be pretty consistent everyday. Still, we are not permanently eliminating carbohydrates, just sometimes.
When
So what meals should you target carbs? Well, as you already know, carbs are the body's main source of energy, and if energy is not used, it is stored either as glycogen or body fat. The most logical time to eat the majority of your carbs would be when your body is burning energy. This means your meal before a workout (~1 hour), allowing your body to perform at its peak and use the energy provided during your workout, as well as your meal after a workout (<1 hour after), giving your body the tools to repair and rebuild torn muscle from a workout instead of storing the carbs as fat. If you have a job or lifestyle where you are constantly burning energy, your carb levels will remain relatively even each meal. That simple.
How
Adjusting the amount of carbohydrates you take in every day and overall calorie intake to reflect your activity level is basic carb cycling. The number of days you will take in a) higher calories with moderate to high carbs or b) lower calories with low to moderate carbs depends on both how active you are as well as your body type. Let's use myself as an example to determine a plan for a successful carb cycle. I weigh 170 lbs and hold 10% body fat. My BMR (metabolism) says that I burn 1872 calories at rest. I am very active so I multiply that number by 1.725 to get my TDEE (metabolism and activity level), 3,230 calories (side note: if you don't understand how I calculated these numbers, go back to the IIFYM section). I want lose weight because I feel like a whale, but I also want to minimize my muscle loss so I keep my shape and avoid being skinny fat. Below, I will demonstrate how I would carb cycle.
My workout schedule will dictate what days I chose for my higher and lower carb days
Since I am trying to lose weight in this scenario, I will be in a calorie defect every day (3,230 calories - 500 calories = 2,730 calories) and an extra 500 calorie deficit, taken from my daily carbs, only on my my inactive (rest) days (2,730 calories - 500 calories = 2,230 calories).
To account for the lower activity level and calorie count, I am going to take the majority of the extra 500 calories that I cut out from my carbohydrates (500/4 = 125g), replacing starches (bread, pasta, rice, potatoes) with fruits and vegetables. If you are still not losing weight, continue cutting carbs but replace the lost calories with protein or fat.
Again, if I was an endomorph, this severe calorie deficit will be on my rest days AND 2 or 3 other days. Remember that males will NEVER go below 1800 calories a day, and females will NEVER go below 1200 calories unless prescribed by a doctor.
Now, if I was trying to gain weight but minimize my fat gain to muscle gain, all I would do is change my daily calorie counts but still follow the same rules. So, my high calorie days would be a 500 calorie surplus (3,730 calories), and my lower calorie days would be my TDEE, 3,230 calories, again, taking the majority of the calories I dropped from carbohydrates.
My workout schedule will dictate what days I chose for my higher and lower carb days
- Sunday: Rest
- Monday: Back
- Tuesday: Chest
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
- Saturday: Rest
Since I am trying to lose weight in this scenario, I will be in a calorie defect every day (3,230 calories - 500 calories = 2,730 calories) and an extra 500 calorie deficit, taken from my daily carbs, only on my my inactive (rest) days (2,730 calories - 500 calories = 2,230 calories).
To account for the lower activity level and calorie count, I am going to take the majority of the extra 500 calories that I cut out from my carbohydrates (500/4 = 125g), replacing starches (bread, pasta, rice, potatoes) with fruits and vegetables. If you are still not losing weight, continue cutting carbs but replace the lost calories with protein or fat.
Again, if I was an endomorph, this severe calorie deficit will be on my rest days AND 2 or 3 other days. Remember that males will NEVER go below 1800 calories a day, and females will NEVER go below 1200 calories unless prescribed by a doctor.
Now, if I was trying to gain weight but minimize my fat gain to muscle gain, all I would do is change my daily calorie counts but still follow the same rules. So, my high calorie days would be a 500 calorie surplus (3,730 calories), and my lower calorie days would be my TDEE, 3,230 calories, again, taking the majority of the calories I dropped from carbohydrates.
Accounting for Body Type and Activity Level
If you are an ectomorph, you do not need as many low carb days because your body burns carbs/loses weight easily.
I am an ectomorph so I probably only need 2 or 3 low carb days.
If you are an endomorph, you need more low carb days because your body does not burn carbs/lose weight easily.
An endomorph would want 4 or 5 low carb days.
If you live a very active lifestyle, you do not need as many low carb days because you are actively burning off the carbs you eat
I am a very active ectomorph so I probably only need 1 or 2 low carb days (as opposed to 2 or 3 above)
An active endomorph would be able to increase their carbs, now having 3 or 4 low carb days (as opposed to 4-5 above)
If you live a sedentary, you need more low carb days because you are not burning off the carbs you eat.
An inactive ectomorph would want to keep 2-3 low carb days
An inactive endomorph would want to become more active.
And that, my friends, is the simplest and most effective explanation of carb cycling you will ever get.
I am an ectomorph so I probably only need 2 or 3 low carb days.
If you are an endomorph, you need more low carb days because your body does not burn carbs/lose weight easily.
An endomorph would want 4 or 5 low carb days.
If you live a very active lifestyle, you do not need as many low carb days because you are actively burning off the carbs you eat
I am a very active ectomorph so I probably only need 1 or 2 low carb days (as opposed to 2 or 3 above)
An active endomorph would be able to increase their carbs, now having 3 or 4 low carb days (as opposed to 4-5 above)
If you live a sedentary, you need more low carb days because you are not burning off the carbs you eat.
An inactive ectomorph would want to keep 2-3 low carb days
An inactive endomorph would want to become more active.
And that, my friends, is the simplest and most effective explanation of carb cycling you will ever get.
3. Intermittent Fasting and Time Restricted Eating
What
Intermittent fasting and time-restricted eating are techniques that, when implemented, only allow you to eat in a certain time window. Though both terms can be used interchangeably, time-restricted eating usually refers to eating within a 9-12 hour window, whereas intermittent fasting can be as extreme as eating only 1 time a day (Warrior Diet). An example of eating in a 9-12 hour window would mean that your first meal of the day, which is anything other than water...let me repeat that, anything other than water, and your last meal of the day are 12 hours apart. Think you already do that? I doubt it, time yourself and see. Now, consuming your meals which still include your calorie and Macronutrient counts in a shorter amount of time than you are used to takes practice, especially eating only one time a day (includes a lot of training, do a google search)! More so, these calories should be consumed during the day, as we are diurnal animals and our bodily processes (metabolism) are at their peak during the day. If you are reading this and are a rat, you are nocturnal and will do the opposite.
Why
So why bother eating your meals in a shorter amount of time? Well, many people argue that we are not made to eat constantly just as our ancestors didn't, and often went through long periods of fasting, others have even testified that when they have changed nothing about their diet other than the window they eat in, they felt more energetic, lost more body fat, retained more muscle, and lowered their blood glucose levels. In a controlled study done with mice, mice that ate in a 9 hour window lost more weight and retained more muscle than the 12 hour window mice and control group mice (yes, we are not mice but still!). If you work a 9-5 job and think this is impossible, think again. Some people hold off on breakfast and bring it to work, consuming it at 10 o clock (finishing their last meal at 7 ideally), while others skip breakfast (including coffee!) only consuming lunch and dinner before nightfall. I like to intermittent fast especially when I know I am going out to eat or ordering take out (yes I don't always eat clean) because I am going to be getting most of my calories for the day from that one meal so it keeps me from over eating later in the day.
4. Supplements
Background
The fitness supplement industry is one of the biggest crocks of shit I have ever encountered. For me, I became jaded after watching the documentary Bigger, Stronger, Faster. I won't go into detail here, you can watch it yourself, but it pretty much uncovers the truth behind workout supplements, that is, most of them are absolute garbage. It's a multi-billion dollar industry that preys on peoples' susceptibility to try anything that "guarantees" fast results. Let me clear this up. The best supplement you can take is...FOOD. There are however certain cases where a supplement may be necessary to get the results you want (natural bodybuilder vs non-natural), but as the word supplement implies, these products should enhance, not replace. The following supplements I would recommend in your fitness routine, Protein Powder, Caffeine/Pre-workout supplement, Fish Oil, Weight Gainer (for bulking), that's it. Anything additional, I will cover via my blog.
Too Much Protein!
So let's be serious, it is going to be hard to meet your daily protein requirements, after all, one of the benefits of eating protein is to keep us more full so we don't overeat. This is why I suggest purchasing a protein powder to implement in your eating habits once or twice a day. From what I have researched, whey protein powder is the tried and true staple protein powder because of it's taste, absorption rate, and nutrition. The body absorbs whey fast, so it's best to take right after a workout to start the muscle repair process immediately. Casein and egg protein are also great protein sources and can be used anytime during the day, or before bed. Their slow absorption especially helps with muscle recovery overnight. Finally, if you are looking for something non-dairy and vegan friendly, combining rice and pea protein powders seems to rival the nutrition of whey protein. When picking out the best brand for each of these proteins you are going to want to look at the total serving size in grams, and then look at the total amount protein (in grams) that make up the serving size. If the percentage of protein in the serving size is less than 80%, pick another brand.
Caffeineeeee
I have ingested a fair amount of caffeine in my day, and if properly cycled, it yields wonderful results. Taking about 300mg of caffeine a few times weekly isn't going to kill you, in fact, it can suppress your appetite, which is great for portion control, as well as give you a lot of energy for your workout: Disclaimer, you can also get plenty of energy from carb cycling, and eating vegetables!
Pre-workout Pollution
I have also ingested a fair amount of pre-workout supplements. These supplements are usually combinations of ingredients that promise the most intense workouts and pumps of your life however... most don't do shit. If you're lucky, you may still get the benefits of the placebo effect tricking you into thinking the supplement works. I've also had pre-workout supplements that I thought everyone swore were great but didn't do anything for me, so the key is that you have to try them out and see what works for you. A few things to look for that you want pre-workout supplement are caffeine (see above), Beta-Alanine, L-Argenine, BCAAs, and some form of creatine (added bonus).
- Beta-Alanine (2 to 5g/daily)- Has been shown to increase carnosine which delays hydrogen ion buildup in muscles (burning sensation you feel in muscles when completing repetitions) which delays fatigue, bur as a catch you feel a tingling sensation in your face briefly (suck it up)
- L-Argenine (10g/day)- Turns Argenine in body (amino acid) into Nitric Oxide which as a result increase the amount of blood flowing to the muscles, which results in more nutrients flowing to the blood, which increases muscle performance.
- BCAAs (15 to 20g/day)- Branched Chain Amino Acids (leucine, isoleucine, and valine) are called such because of their branching structure. Consuming these before a workout provides the body with the tools to help repair muscle after a workout as well as potentially lowing the pain (Delayed Onset Muscle Soreness) you feel a day or two after a workout.
- Creatine (5g/day)- Helps regenerate ATP (energy production) as well as increases the amount of water in your muscles which will promote better strength gains. Creatine Monohydrate guarantees you are getting creatine without the fillers and you won't retain water.
Fish Oil
Fish Oil (<1000mg Omega 3s/serving) has been shown to increase the uptake of fatty acids and glucose in the muscles which means your body is using glucose and fat rather than storing it. There are also numerous benefits not related directly to fitness which you can research yourself. If you are wondering about Mercury content in fish oil, don't. The bottom line is that the Western Diet does not include a lot of fish, and Omega 3s found in fish are beneficial.
I've tried Everything to Gain Weight!
Though I am a firm believer in meeting all of your calorie and macronutrient requirements using food and protein powder, there are the 99th percentile of people that DO require upwards of 4000-5000 calories just to gain a pound of muscle. Now, you COULD make your own weight gainer shake yourself, I have a recipe that is upwards of 1200 calories and contains cottage cheese/yogurt, peanut butter, milk, oats, protein powder, and fruit, but my guess is that you are probably willing to shell out some money on a processed weight gainer for your convenience. If so, you want the answer to be "yes" to these bullet points when picking your weight gainer:
- Is the Carbohydrate to Protein Ratio 2:1 - 3:1?
- Is the amount of calories per serving realistic to consume (between 700-1200)?
- Is the protein a Whey, Milk, or Egg protein derivative (Rice protein if you're vegan)?
- Healthy Fats (MCT, Flax, Coconut, Hemp, Chia)?
- Carbs: Are you taking the shake post workout?
- Yes? Does it have dextrose, maltodextrin or waxy maize?
- No? Does it have Oats, Brown Rice Flour, Fruit
- Can you afford it?
That's all folks!
But wait!, some of the most OBSCURE nutrition and fitness advice I have ever heard came from the podcast below.