How Much Weight Can I Realistically Lose In 12 Weeks Dorian Yates’ Secret: What Lean People Are Doing To Get That Way

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Dorian Yates’ Secret: What Lean People Are Doing To Get That Way

A consensus has emerged in the bodybuilding world over the past two decades on the exact fashion and procedures needed to become humanly lean while maintaining muscle mass. Across the nation and the world, bodybuilders are lifting weights, doing aerobics and eating with discipline in order to melt body fat. While they may quibble about workout content or food choices, they may argue about which cardio mode is superior, they may not argue about the overall regimen.

The flat truth is that a radically lowered body fat percentage can be achieved by anyone with maniacal discipline: they must lift weights like a labor camp inmate and pump up their metabolism-boosting cardio with Big Ben routines. They preplan every bite they eat. If you can control yourself, your environment and your life situation and can apply the necessary discipline and denial, you too can achieve the lowest body fat percentile. You need to eat, exercise and rest in perfect symmetrical proportions.

The methods Bodybuilders use to lose fat are the absolute best and most effective if the stated goal is to reduce body fat and work or actually increase muscle. To win in bodybuilding above all, you need to be lean. If you’re not thin, you’ll be damned to nothing and unless you have a body fat percentile below 10% (for men) don’t even consider going to the local meet – you’re going to get weeded. In the world of bodybuilding, it is assumed that everyone will be thin – otherwise, they will not exist – winners are determined by symmetry and muscle mass.

So how do all these bodybuilders routinely achieve 3-9% body fat percentiles – levels of conditioning that were unattainable for all but the elite 25 years ago? It’s a meeting of events. The fall of the Iron Curtain allowed all the information it contained about training to filter westward: this was the beginning of the information revolution that eventually ended up on the internet. A quantum leap in leanness occurs when bodybuilders begin to systematically include cardio in their training regimen. It has been thought that cardio will ‘tear the muscles’ but in reality cardio not only burns extra calories but increases endurance, allowing athletes to train harder, longer, more often. Aerobics produce huge improvements because intense cardio burns calories and keeps your metabolism up for hours afterward. Cardio timing tricks improve results.

Bodybuilders are starting to use powerlifter training tactics to grow bigger. When bodybuilders start increasing their calories to support their intense training and newly added cardio, a funny thing happens: they don’t get fat. He got bigger. He became more muscular. Incongruously they also become thinner. They found that they could eat more calories as long as those calories came from approved food sources. Calorie consumption is spread over several meals eaten at the same time intervals throughout the day. The top pros eat 7,000 to 10,000 calories a day to support 270 to 320 pounds of “off-season” muscle mass. Dorian Yates told me that he will reduce from 300-pound to a 260-pound ripped contest by imperceptibly reducing calories from 6,000 a day to 3,500. They decrease gradually, taking 12 weeks to peak. If dipped below 3,500 calories, hard-earned muscle will evaporate. At 290 Dorian can run twin Dobermans at high speed and reach 80% age-related heart rate. She’s famous for lifting bar-bending pounds but her food choices are surprisingly ‘normal’

Typical daily meal schedule – pre-competition phase

3,500 calories – 50% – 55% carbs, 30% protein, 15% – 20% fat

at 7 in the morning

Food 1 500 grams of oatmeal, 6 egg whites, 2 yolks, 2 slices of wheat toast, banana

10 o’clock

Eat 2 mornings 40 grams of protein (powder mixed with water), 300 grams of potatoes

at 1 o’clock in the night

Food 3 200 grams of chicken breast, 100 grams of rice, 100 grams of mixed vegetables

at 4 p.m

Food 4 40 grams of protein, banana

at 6 p.m

Eat 5 after training 70 grams of carbohydrate powder, 30 grams of protein powder

at 7 p.m

Meal 6 200 grams of lean beef, 300 grams of baked potatoes, 200 grams of broccoli

at 10 p.m

Meal 7 40 grams of protein powder, 50 grams of oatmeal

This is Dorian’s pre-competition cut diet (strictest eating) but this menu seems inhumane. The key is the type of food, the time of ingestion and the mixing of different foods together. Everything in the diet is selected and prepared and placed for a specific reason.

For example; His first meal of the day was delayed until he finished his morning cardio session. Glycogen, less coming from the sleep/fast cycle, exhausts itself and at that point the body fat is mobilized to fuel the aerobic session. After the cardio session is over, they replenish depleted carbohydrate stores to reduce controlled catabolism. During the day at the same time interval, he eats. Every two to three hours he refuels in one way or another. They create and maintain continuous anabolism. The meal consists of a portion of protein, a portion of fibrous carbohydrates and a portion of starchy carbohydrates. Fiber inhibits the insulin released by starchy carbohydrates – protein is also low.

Dorian keeps fat consumption to a realistic (for a pro bodybuilder) 15 to 20% of total calories. He would train in the evening and as soon as the brutal training session was over, he would supply his body with exactly what it needed in the form of a protein/carbohydrate shake. They want to retain their amazing muscle mass and not consume a single calorie more than they need! By hovering at the caloric balance point and using caloric exercise expenditure to create a negative energy balance, fat is systematically burned to cover the caloric deficit. He would maintain this methodical regimentation for 12 weeks straight, every day, without a break. In order to reduce the body fat level to 2-3% on the day of the competition, he will maintain a sufficient number of calories in the face of increased physical activity: more cardio, more lifting, longer sessions with poundage designed to etch. and the detailed shape of the final muscles – the bulk building phase was completed last month.

It’s all about melting the last remnants of fat from your body without losing mass. Shaved edges. There is no room for mistakes or lapses in discipline – at this level, the guilty will be 17. They fuel themselves with food all day long: they still eat fruit and beef and potatoes. Almost no gulag fare … this approach works: as attested by bodybuilders everywhere who reach sub-10% body fat percentile on a widespread basis using the same template for one used The Diesel.

If you have the conditioning and discipline, a milder version of this rigid approach might work wonders.

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