BURNING DESIRE BY CHRIS ACETO WANT TO LOSE 5 POUNDS OF FAT FAST WITHOUT STARVING YOURSELF? JUMP-START YOUR METABOLISM WITH THIS FIVE-WEEK EATING PLAN. Ripped. Cutting up. Shredding. All different labels to describe the bodybuilder’s ultimate goal — to send unwanted bodyfat packing while keeping your hard-earned muscle mass right where it is. Though the often-prescribed method of eating fewer calories each day while burning additional calories via exercise is certainly the foundation upon which a six-pack is based, many of us soon discover that approach eventually fails. Plateaus, those stubborn roadblocks in which bodyfat seems to cling to your frame no matter how hard you exercise or how meticulously you count calories, prevent many of us from achieving low levels of bodyfat. Worse, plateaus are often so frustrating that they lead to unhealthy last-ditch efforts, including very low-carb diets or massive amounts of cardio combined with increasingly low calorific intake. A better solution is to follow a rotational diet that, unlike chronic dieting, helps create a calorific deficit while keeping your metabolism humming. STARVING YOURSELF IS A BIG MISTAKE Most diet strategies are based on a calorie-deficit approach: you eat less fuel than the body requires each day, which creates an energy deficit, and the body responds by calling upon bodyfat as fuel. Yet adopting a severely low-calorie diet in hopes of a quick fix only sets you up for failure. “The biggest mistake you can make is starving yourself,” explains IFBB fitness pro and personal trainer Beth Horn. “It drains your energy and you can’t work out, so you can’t change the way you look.” She’s right. Drastic calorie reduction leads to a slowdown in the metabolic rate — the total amount of calories burned in a day — and a slow metabolism is the death wish for anyone seeking a hard body. Research has indicated that the thyroid gland, the source of thyroid hormones that ultimately help determine your metabolic rate, reacts quickly to starvation diets. That is, when you eat too few calories, your body decreases its thyroid hormone output, which decreases your metabolic rate. Other detrimental effects of starving include an increase in fat-storing enzymes in the body. One enzyme called lipoprotein lipase (LPL) acts as sort of a gatekeeper, allowing fatty acids to flow in and out of fat cells. While mild reductions in calories cause a decrease in LPL activity, giving fatty acids the freedom to flow out of fat cells, overly aggressive calorie cuts actually increase LPL activity. In concert with decreased levels of thyroid hormone, this causes the body to cling to stored bodyfat. While severe calorific reductions seem to throw a dietary monkey wrench into the fat-loss equation, calorie surpluses or overeating exerts another puzzling effect. Not only does bodyfat increase, but overeating may cause a mild increase in thyroid levels and an increase in anabolic hormones that help support muscle mass such as growth hormone, testosterone and IGF-1. A BETTER WAY TO ENJOY YOUR DIET The rotational approach to getting ripped employs both dieting and eating phases. The first requires a reduction in calories by decreasing your daily carbohydrate intake by 50% for 2–4 days. Since extended periods of dieting can slow the metabolism, a single “eating” day in which you boost your carb intake 50% higher than normal can sidestep any potential slowdown. For example, an individual currently eating 400 grams of carbs daily would reduce his daily intake to 200 grams for 2–4 days. Next, he’d rotate into the eating phase and increase his carbs to 600 grams for a single day. This provides a mental break from dieting, decreases the magnitude of metabolic slowdown, and may boost testosterone, growth hormone and IGF levels enough to help maintain metabolic-boosting muscle. After the single high-carbohydrate day, he’d return to the dieting phase. Night of Champions winner Jay Cutler, who finished a second at the 2003 Mr. Olympia, says the plan makes sense. “People know they have to vary their workouts to continually see results; you can’t stick to the same thing all the time. That’s true with dieting as well. Eating fewer carbs helps me get ripped, but if I stay on low carbs for too long,I start to shrink and can’t train hard because my glycogen stores get too low.” Taking in more carbohydrate in the eating phase can quickly reverse the catabolic environment and muscle loss associated with many diets by increasing insulin levels and resaturating the muscles with their primary source of training fuel — stored muscle glycogen. With chronic dieting and a lower carbohydrate intake, in contrast, glycogen stores drop and insulin levels remain consistently low. While a lower calorific intake, modified insulin output and lower glycogen stores are factors that influence fat loss, the three can also cause you to slip into a catabolic state in which the body burns up protein from muscle tissue for fuel. You walk a very fine line between progress and plateau. Craig Horswill of the Gatorade Exercise Physiology Laboratory points out: “Carbohydrates prevent your body from using other sources of energy, including the branched-chain amino acid called leucine, which is very important in the whole protein balance of muscle tissue. If you were to chronically underconsume carbohydrates, your body would end up using more leucine as fuel, leading to muscle loss.” The eating phase of this rotational strategy, however, requires a large influx of carbs, causing an insulin surge that quickly reverses short-term protein (muscle) breakdown. This, in turn, allows you to hold the maximum amount of muscle before re-entering the diet phase. Some individuals hope to keep their metabolic-friendly muscle while dieting by overexaggerating the need for dietary protein. “I know a lot of people who increase their protein while eating fewer carbs in hopes of preventing muscle loss,” Jay states. “But you can’t reduce your carbs in half and increase your protein dramatically; that would negate the calorie reduction created by eating fewer carbs. Cutting your carbs in half for a few days while keeping your protein steady would help you get leaner, and a day of high carbs would give you the added fuel to get through the low-carb days.” HOW THE FAT-BLAST DIET WORKS >> EAT LESS In the dieting phase, reduce your carbohydrate and calorie intake for 2–4 days, following an eating plan like those presented. Adjust your nutrient levels proportionately to your weight. See “Carbohydrate Levels” chart and the diet meal plans for a 210-pound person. To adjust high and low days, see “Monitoring Your Fat Loss”. Keep protein at about 1 gram per pound of bodyweight daily. >> EAT MORE In the eating phase, increase your calories and carbohydrates for a day to boost your metabolism and avoid muscle wasting. Adjust amounts proportionately. See the “Carbohydrate Levels” chart and meal plans for a 210-pound person. LIGHTEN UP BY ADJUSTING YOUR CARB INTAKE. MONITORING YOUR FAT LOSS Start with three consecutive days in the dieting phase followed by one day in the eating phase, then rotate back to the dieting phase to repeat the process. Weigh yourself after you complete two cycles. Aim for one-half to 2 pounds of fat loss. If you lose more than 2 pounds, decrease the time you spend in the dieting phase to two days rather than three. If you lose just one-half to three-quarters of a pound and wish to accelerate your progress, extend the dieting phase to four consecutive days. DIETING PHASE Sample meal plans for a 210-pounder who was eating 400 grams of carbohydrate daily before starting the Fat-Blast Diet. Adjust amounts proportionately to bodyweight. On this plan, he’s eating 50% fewer carbs. MEAL PLAN 1 Meal 1 1 whole egg plus 7 egg whites 1 slice reduced-fat cheese 1 cup grated potatoes 1 cup cantaloupe chunks 411 calories, 40g protein, 44g carbohydrate, 6g fat Meal 2 5.5 oz. chicken breast (before cooking) 3⁄4 cup rice 3⁄4 cup broccoli florets 377 calories, 42g protein, 40g carbohydrate, 2.5g fat Meal 3 5.5 oz. shrimps 6 oz. baked potato (before cooking) 2 Tbsp. Parmesan cheese 3⁄4 cup green beans 371 calories, 41g protein, 43g carbohydrate, 5.5g fat Meal 4 5.5 oz. turkey breast (before cooking) 5.5 oz. sweet potato (before cooking) 1 cup sliced courgette 367 calories, 40g protein, 40g carbohydrate, 2.5g fat Meal 5 5 oz. rump steak (after cooking), thinly cut 3⁄4 cup couscous with 5 Tbsp. salsa 420 calories, 43g protein, 39g carbohydrate, 8.5g fat DAILY TOTALS: 1,946 calories, 206g protein, 206g carbohydrate, 25g fat MEAL PLAN 2 Meal 1 4 Tbsp. semolina 1 cup reduced-fat ricotta cheese 3 tsp Splenda 382 calories, 41g protein, 51g carbohydrate, 2.5g fat Meal 2 12 oz. skimmed milk 5 Tbsp. whey protein powder 2⁄3 cup pineapple chunks (no sugar added) 312 calories, 30g protein, 36g carbohydrate, 1.5g fat Meal 3 6.5 oz. scallops 21⁄4 cups butternut squash 1 cup low-fat tomato sauce 2 Tbsp. Parmesan cheese 372 calories, 40g protein, 44g carbohydrate, 5g fat Meal 4 7-inch pitta pocket filled with 5 slices deli roast beef, 2 slices reduced-fat cheese, 1 Tbsp. fat-free mayo and 1 slice tomato 449 calories, 40g protein, 43g carbohydrate, 8.5g fat Meal 5 4 oz. roasted chicken breast (after cooking) 3⁄4 cup mashed potatoes 1 cup cauliflower chunks 354 calories, 41g protein, 39g carbohydrate, 7.5g fat DAILY TOTALS: 1,869 calories, 192g protein, 213g carbohydrate, 25g fat MEAL PLAN 3 Meal 1 3 oz. lean steak (after cooking) 4 egg whites 1 crumpet 1⁄2 cup fruit cocktail (no sugar added) 422 calories, 40g protein, 41g carbohydrate, 8.5g fat Meal 2 1 meal-replacement packet Water and ice 320 calories, 42g protein, 37g carbohydrate, 1g fat Meal 3 6.5 oz. swordfish 2⁄3 cup rice 3⁄4 cup mixed vegetables 429 calories, 40g protein, 42g carbohydrate, 9.5g fat Meal 4 5 oz. canned white-meat chicken, 2 Tbsp. fat-free mayo, 2 slices tomato and lettuce rolled in 2 6-inch tortillas 395 calories, 41g protein, 42g carbohydrate, 6.5g fat Meal 5 11⁄3 cups low-fat cottage cheese 1⁄3 cup blueberries 2 tsp Splenda 4 rice cakes 484 calories, 39g protein, 42g carbohydrate, 12g fat DAILY TOTALS: 2,050 calories, 202g protein, 204g carbohydrate, 37.5g fat MEAL PLAN 4 Meal 1 2 4-inch pancakes 1 whole egg plus 7 egg whites 1⁄4 cup apple sauce (unsweetened) 427 calories, 38g protein, 44g carbohydrate, 8g fat Meal 2 13⁄4 cups fat-free vanilla yogurt (no sugar added) 5 Tbsp. whey protein powder 2 tsp Splenda 334 calories, 41g protein, 40g carbohydrate, 1g fat Meal 3 6 2-inch-square cheese ravioli 6 oz. halibut 1⁄3 cup low-fat tomato sauce 436 calories, 37g protein, 49g carbohydrate, 10g fat Meal 4 7 oz. lean beefburger 1 cup rice 2 Tbsp. soy sauce 1⁄2 small tomato, chopped 1⁄4 cup chopped onion 551 calories, 41g protein, 54g carbohydrate, 18g fat Meal 5 8 Tbsp. whey protein powder 16 oz. cold water 2 tsp Splenda 1 banana 326 calories, 41g protein, 36g carbohydrate, 2g fat DAILY TOTALS: 2,074 calories, 198g protein, 223g carbohydrate, 39g fat EATING PHASE Sample meal plans for a 210-pounder who was eating 400 grams of carbohydrate daily before starting the Fat-Blast Diet. MEAL PLAN 1 Meal 1 1 whole egg plus 5 egg whites 1 large bagel 12 oz. orange juice 607 calories, 35g protein, 92g carbohydrate, 8g fat Meal 2 4 oz. turkey breast 12⁄3 cups rice 2 Tbsp. teriyaki glaze 1⁄2 cup green beans 582 calories, 35g protein, 92g carbohydrate, 4.5g fat Meal 3 4 oz. water-packed tuna 3 Tbsp. low-fat mayonnaise 2 slices wholemeal bread 2 slices tomato 1 medium wholemeal muffin 556 calories, 30g protein, 87g carbohydrate, 4.5g fat Meal 4 4 oz. salmon 3.5 oz. pasta with 11⁄4 cups low-fat tomato sauce 748 calories, 48g protein, 93g carbohydrate, 18g fat Meal 5 1 kiwi fruit 1 banana 1 cup orange sorbet 8 oz. skimmed milk 3 Tbsp. whey protein 550 calories, 26g protein, 103g carbohydrate, 3g fat Meal 6 3.75 oz. chicken breast 11⁄3 cups couscous 1 cup sweetcorn 1 apple 597 calories, 35g protein, 109g carbohydrate, 2g fat DAILY TOTALS: 3,640 calories, 209g protein, 576g carbohydrate, 40g fat MEAL PLAN 2 Meal 1 6 Tbsp. semolina 5 Tbsp. raisins 1 whole egg 5 egg whites 619 calories, 34g protein, 98g carbohydrate, 5.5g fat Meal 2 3⁄4 cup reduced-fat ricotta cheese 11⁄2 cups rice 2 Tbsp. honey 586 calories, 33g protein, 105g carbohydrate, 3g fat Meal 3 16 oz. skimmed milk 2 Tbsp. whey protein 1 cup low-fat ice cream 1 medium low-fat muffin 601 calories, 34g protein, 113g carbohydrate, 1.5g fat Meal 4 4 oz. halibut 12 oz. baked potato 3 Tbsp. low-fat sour cream 1 reduced-fat apple lattice tartlet 538 calories, 36g protein, 83g carbohydrate, 6g fat Meal 5 3 oz. lean steak 1⁄2 cup black beans 11⁄4 cups rice 5 Tbsp. salsa 1⁄2 cup mixed vegetables 605 calories, 35g protein, 91g carbohydrate, 10.5g fat Meal 6 1 cup oatmeal (before cooking) 16 oz. skimmed milk 2 Tbsp. whey protein 11⁄4 cups pineapple chunks 648 calories, 38g protein, 102g carbohydrate, 5.5g fat Daily totals: 3,597 calories, 210g protein, 592g carbohydrate, 32g fat DAILY TOTALS: 3,597 calories, 210g protein, 592g carbohydrate, 32g fat Standard Cup Measurement: 1 cup = 250ml Nutritional Values will vary according to brands selected. M&F Chris Aceto graduated with a degree in applied exercise science from Springfield College in Massachusetts, USA. His instructional books Championship Bodybuilding and Everything You Need to Know About Fat Loss are available at www.nutramedia.com REFERENCES >> Chomard, P., et al. Serum concentrations of total and free thyroid hormones in moderately obese women during a 6-week slimming cure. European Journal of Clinical Nutrition 42:285. >> Eckel, R.H., et al. Weight reduction increases adipose tissue lipoprotein lipase responsiveness in obese women. Journal of Clinical Investigation 80:992. >> Danforth, R. Jr., et al. Dietary-induced alterations in thyroid hormone metabolism during overnutrition. Journal of Clinical Investigation 64(5):1,336–1,347. >> Forbes, G.B., et al. Hormonal response to overfeeding. American Journal of Clinical Nutrition April 49:608–611. >> Acheson, K.J., et al. Nutritional influence on lipogenesis and thermogenesis after a carbohydrate meal. American Journal of Physiology 246:E62–E70. >> Nazar, K., et al. Phosphate supplementation prevents a decrease in triiodothyronine and increases resting metabolic rate during extreme low-energy diets. Journal of Physiology & Pharmacology 47:373–383. >> Tripathi, Y.B., et al. Thyroid stimulatory action of (z)-guggelsterone; mechanism of action. Planta Medica 54(4):271–277.

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