The Body Sculpting Bible for Women (18 page)

In addition, the excess insulin production will also take the carbs away from the blood stream too quickly creating a situation of low blood sugar. In this case you feel tired, groggy, and usually crave sweets. It is a vicious cycle that guarantees fat gain and possibly insulin resistance and diabetes later on. So this means that you need to eliminate all sorts of junk food from your diet. That alone will cause you to eliminate empty calories that are not used by the body and are turned into fat. Also, foods that are high in sugars and fats are the
worst as when both these macronutrients are present it is extremely easy for insulin to carry triglycerides (fats) into the adipose tissue stores (fat cells). Also, regular sodas are out as well as fruit juices. Fruit juices you say? Yes. Most fruit juices are really high in sugars typically in the order of 30-40 grams per eight - ounce servings! In addition, do you know that three eight-ounce glasses of orange juice are enough to fill up your glycogen stores? Remember that once liver glycogen is full, any extra blood sugar gets stored in places that won’t make you look great in a bathing suit.

If you are interested in gaining muscle, have the correct post workout nutrition meal
. The most important meal is the post workout meal. This meal should consist of a high glycemic complex carb and preferably some sort of fast released liquid protein such as Whey Isolate. Surprised? Well, only after a workout it is beneficial to have a large release of insulin as in this manner glycogen levels get replenished quicker, and repair and growth occur. If you cannot do away with fruits, this is the time to have a serving of simple carbs as well. There are many post workout preparations that are effective as long as there is minimum fat and fiber in the meal as both fats and fiber reduce the speed at which the food is released. A good example of a post workout meal is cream of rice with whey protein isolate. cream of rice has a high glycemic index that it makes it perfect to create the high insulin environment needed for glycogen replenishment after a workout. A trick that we learned from Mr. Central Florida Todd Mendelsohn (from
www.musclebuildingdiet.com
) is that you can have a serving and a half of cream of rice (1/4 cup uncooked) mixed with whey protein isolate (a very fast released protein) as the ideal meal after a workout. It will replenish all glycogen stores immediately as well as provide the body with amino acids that it needs. By replenishing glycogen store and providing the body with the amino acids that it needs at this crucial time you accelerate your body sculpting results tenfold!

DESIGINING YOUR BODY SCULPTING DIET

Now that we have discussed what foods to eat and in which amount, we can move on and design our diet. However, we realize that not everyone is at the same level. Some of you may already be following a program that is close enough to what we recommend here while others find this information to be completely new to them. Because of that, we have created three levels from which to start.

If you are completely new to this please choose the Break-In Body Sculpting Diet Plan. By slowly changing your diet in this manner, you will not find the changes so overwhelming. If you already follow a set diet and you just need to fine tune it, then just go straight to the Body Sculpting Diet Plan. If you have been following a great diet for a while, already look great and want to take it to another level, such as the look of a fitness or figure competitor, then follow the Advanced Body Sculpting Diet Plan. Please keep in mind that the Advanced Body Sculpting Diet Plan is more restrictive as it is designed with the goal of achieving an incredible level of fitness and leanness.

BREAK-IN BODY SCULPTING DIET PLAN

Usually people associate diets with starvation plans or days of agony and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. In this book, we are going to teach you a program that you will be able to use for the rest of your life to help keep you in tip-top shape. The reason our diet works is because of our food choices, the timing of meals and the back and forth switching in
caloric intake. We don’t expect you to change overnight. As a matter of fact, this is the reason why we feel that 99 percent of dieters fail. Our goal is to have you succeed just as we did. While it is possible for some people to make drastic changes in a small amount of time, we realize that most people do better by making incremental and progressive changes that will eventually get them to reach their desired goals. That is the way that we are going to teach you to change your “diet.” Small incremental steps with huge rewards!

B
ABY
S
TEPS
, G
IANT
R
ESULTS
: T
HE
N
O
-P
AIN
, A
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-G
AIN
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LAN TO A
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ERFECT
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IET

In keeping with our 14-day philosophy, we will make incremental changes to your diet every two weeks. Remember that this is how long it takes to create a new pattern as well as how long it takes the body to get used to something new. Every 14 days we are going to set a goal. Each goal will build upon the success of the previous one. It is imperative that you use your determination and all of the Chapter three techniques in order to ensure the success of the program. By achieving a new goal every two weeks, you will end up with the diet that will yield the consistent fat loss/muscle toning results that you are looking for. In other words, you will end up with the exact same diet that we discussed in the sections above!

(Weeks 1-2) Cut the fat.

For the first two weeks we just want you to start looking at the labels of food that you consume and try to start cutting out as many fats as possible. Make some instant changes in your current routine, for example:

If you fry things, start steaming or broiling as a healthy alternative.

If you use salad dressing with a high-fat content, substitute them for low-fat or non-fat choices.

Select lower fat choices for meats. For instance, if you consume corned beef, substitute skinless chicken or turkey instead. If you consume chicken with the skin, start removing the skin (this has the most fat). If you like red meats, then buy the lean cuts.

Your taste buds will get used to your new low fat eating habits in the two-week period.

(Weeks 3-4) Eliminate refined sugars.

Now it’s time to eliminate the refined sugars from your diet. Where are the refined sugars? They are everywhere! Therefore, in order to accomplish this goal, do the following:

• Eliminate regular sodas because they contain large amounts of sugars. Instead drink diet sodas (however, they contain Aspartame, and some research indicates that high consumption of Aspartame may cause cancer and many, many other potentially serious side effects in the long term. It may be a good idea to switch to a non-carbonated beverage).

• Eliminate the use of table sugars.

• Eliminate the consumption of sweets (except on the day that you have your cheat meal).

(Weeks 5-6) Incorporate an abundant amount of water.

Start drinking much more water than you have previously consumed. We have already explained the reasons for consuming water. In order to accomplish this goal do the following:

Substitute water for all types of drinks (including diet sodas and fruit juices, even if they claim to be natural). natural). Every time you get thirsty, drink water.

Drink at least an eight ounce glass of water with every meal.

Drink approximately 16 ounces or more of water during your workout.

(Weeks 7-8) Caloric intake control and macronutrient management.

During these next two weeks, we will get closer than ever to the ideal diet. The good news is that after these two weeks, dieting will cease to get more complicated and you will continue to see some truly unbelievable results.

In order to jump on the fast track for results, without hesitating, do the following:

Start following the Low Calorie Diet prescribed in the Body Sculpting Diet Plan section.

Write down everything that you eat, along with the serving size.

Use the tables found in the Choosing What to Eat section (or
Appendix B
) in order to select your foods and know what your serving sizes look like.

For instructions on how to proceed after week eight, read the Caloric Cycling section presented in the Body Sculpting Diet Plan section.

THE 14-DAY BODY SCULPTING DIET PLAN

C
ALORIC
C
YCLING

Congratulations for making it this far, ladies!. By now, between the training and the diet you have seen some extremely favorable changes in the way that you look and feel. Great! Now we will give you the secret for creating even more powerful and consistent results. The secret is caloric cycling. By incorporating the following cycling principles in your diet, you ensure that you’ll never reach the nasty fat loss plateaus that most dieters encounter.

In the training section we discussed how the body will quickly adapt to an exercise program and stop responding to the routine. When this happens, your results cease and your efforts are simply wasted. The same principle applies to your diet.

In order to keep your metabolism efficiently burning body fat and building your body, caloric cycling will play an essential role in the program. As a matter of fact, recent research points to the fact that you can lose faster (up to twice as fast) by cycling your calories than by not cycling them.

Here’s how to cycle calories:

If you have been on the Break-In Plan, follow the High Calorie Diet found on
this page
for the next two weeks.

Go back to the Low Calorie Diet found on
this page
for the following two weeks.

Alternate every two weeks in this manner for fantastic results.

Continue writing down everything that you eat as well as the serving sizes in order to ensure that you don’t go over the allotted macronutrient intake per meal.

Presented below is the 14-Day Body Sculpting Diet Plan. For the first two weeks you will follow the Low Calorie Diet and for the next two weeks you will follow the High Calorie Diet.

S
TRIVE FOR
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ONSISTENCY, NOT
P
ERFECTION

Many times we see dieters start out doing great. However, there comes a day that for some reason or another they lose a workout or they blow their diets. After that day, they become so discouraged that they continue missing workouts or destroying their diets with self-sabotage. Many weeks go by before they get back on track (if ever). In the meantime, muscle size fades, and the fat pounds pile up. Please remember the following: We are all human, and we are entitled to make mistakes. Always strive for perfection, but if for some reason things don’t go as well as they should on a given day pick up and then move on.
Forget about it and jump right back into your program. If you blow a meal one day, don’t make it any worse by eating incorrectly all day long. If you miss a workout, don’t wait until next Monday to start over. Just continue with your program the way it is laid out. Pick up from where you left off! In the end your determination and consistency will enable you to win the battle of the bulge.

T
ROUBLESHOOTING
Y
OUR
C
ALORIC
I
NTAKE

The optimum fat loss per week is two pounds. Any more than two pounds per week and you will lose muscle, which will result in the loss of muscle tone, which in turn yields a saggy look and a significantly lower metabolism. Having said that, we need to point out the fact that while most women burn from 1200 to 1500 calories some have a higher than usual metabolism. Therefore, some women may find themselves losing more than two pounds a week at the prescribed number of calories and others may find themselves gaining weight. If this is the case, don’t panic! If you find you are losing too much, simply add one serving of carbs, one serving of proteins, and one serving of good fats to your diet (both on low and high calorie weeks). In this manner, your diet will fluctuate between 1450 and 1750 calories. After two weeks you should assess how this is working by measuring your lean body mass. If you are still losing too much weight after two weeks, again increase your food intake by an additional serving of carbs, proteins and fats. Repeat the process until you reach the caloric intake that allows for two-pound fat loss while at the same time adds muscle tone/size.

WEEKS 1-2: CALORIES:LOW
(Approximately 1200 calories)

Around 120 grams of carbohydrates (mostly complex with simple carbs being saved for after the workout)

Around 120 grams of protein

Around 26 grams of fats

MEAL #1 (7:30 AM) BREAKFAST (POST-WORKOUT)

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Optionally, you may choose to add 1 serving of Simple Carbs in the form of