15 | TAKE IN PLENTY OF LEAN PROTEIN
One of the best ways to cut calories is to reduce the amount you get from protein foods (without reducing the total number of grams of protein you’re consuming). To do this, switch to leaner forms of protein. Good choices include egg whites; zero- or low-carb whey protein powders; lean meats, such as chicken and turkey breast; and whitefish. At this time, you can take in more protein than during other phases of a bodybuilding diet. Eat at least 1 g of protein per pound of bodyweight per day and as much as 1.5 g of protein per pound (200-300 g of protein for a 200-pound bodybuilder).
16 | DRINK PLENTY OF WATER
As it promotes health, drinking a lot of water is excellent for everyone, but it’s particularly crucial for dieting bodybuilders. High-protein diets are dehydrating (as are training and life in general). Bodybuilders have a greater need for fluids. The best option is water, which not only provides fluids with no calories, but also contains important minerals. Dieting bodybuilders should drink at least a gallon of water a day, in addition to other liquids they may consume.
17 | EAT FIBER
As with water, fiber is crucial for health and for dieting bodybuilders. Fiber provides several benefits. It helps provide satiety, a sense of fullness when you eat. It helps you more effectively digest protein and improves the functioning of your digestive system overall. It also helps block the absorption of some calories. Healthy bodybuilders should consume at least 30 g of fiber a day. On a diet, you might take it up to 40 g per day. Increase fiber consumption slowly to prevent digestive upset. For example, go from about 30 g to 32 or 33 g daily for a week before bumping up the amount again.
18 | INCREASE VEGETABLE AND FRUIT CONSUMPTION
Fruits and vegetables are high in fiber and in water. In addition, each fruit and vegetable provides a unique nutrient profile. Vegetables are particularly good for dieters because of their very low calorie counts. Fruits are relatively low in calories, but generally contain more carbs. While dieting, limit fruit consumption to a piece or two a day. Steamed vegetables, such as broccoli, cauliflower and spinach, are essentially “free foods” for dieters, and they can be eaten in large quantities throughout the day. You don’t need to count them against your total carb count.
EXERCISE YOUR OPTIONS
- Burning fat is not just a matter of diet and supplementation. Calories always count, but there are two components to that equation: calories in and calories out. The number of calories you burn can be as important to reducing bodyfat levels as the number of calories you consume. Consider implementing the following exercise tips to rev up calorie burning to support your diet and supplementation strategies for burning bodyfat.
- Perform cardio in the morning on an empty stomach, or with about 6-10 g of amino acids or 10-20 g of whey protein isolate mixed in water. Your body needs to rely on its stores of bodyfat for energy to help you reduce efficiently.
- Split exercise into two sessions a day, revving up your metabolic rate twice a day. In addition, you are likely to burn more calories in two shorter sessions than in one longer session.
- Perform high reps and more sets. The more exercise you do, the more calories you burn, plain and simple.
- Consider performing whole-body workouts — train your entire body three or four times per week, doing one or two exercises per bodypart. You’ll boost your growth-hormone levels, helping to burn bodyfat. It will also increase your metabolism (and it will stay higher for up to two days after such a workout).