Serving Size Of Red Meat For 15 Month Old Baby 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 within the bodybuilding world over the past twenty years regarding the exact regimens and procedures needed to get as lean as humanly possible while retaining muscle mass. Across the nation and the world, bodybuilders are lifting weights, hitting aerobics and eating with discipline to melt away body fat. While they might argue about the content of the workout or the food choices, maybe they would argue about what the ultimate cardio regimen is, what they wouldn’t argue about was the general procedures.

The plain fact is that a radically lowered body fat percentage can be achieved by anyone with maniacal discipline: they have to lift weights like a labor camp inmate and blast out at metabolism-raising cardio with Big Ben regularity. They plan ahead for every bite they eat. If you are in control of yourself, environment and life circumstances and can exercise the necessary discipline and denial, you too can achieve a super low body fat percentile. It requires that eating, exercise and rest be in perfect symmetrical proportion.

The procedures used by bodybuilders to lose fat are the best and most effective if the stated goal is to reduce body fat and retain or actually add muscle. To win at bodybuilding first of all you need to be lean. If you’re not lean, you’re doomed and unless you’re under 10% body fat (for a man) don’t even consider entering a local meet – you’d be blown in the weeds. In the bodybuilding world, it is assumed that everyone will be lean – otherwise they wouldn’t be there – the winners are determined by symmetry and muscle mass.

So how do all these bodybuilders routinely achieve 3-9% body fat percentages – a degree of conditioning unattainable to all but the elite 25 years ago? It was a confluence of events. The fall of the Iron Curtain allowed all that bottled information about training to filter west: this was the beginning of the information revolution, which culminated with the advent of the internet. A quantum jump in leanness occurred when bodybuilders began to systematically include cardio in the training regimen. It was assumed that cardio would “tear muscles”, but in fact cardio not only burns extra calories, but also improves endurance, allowing the athletes to train harder, longer, more often. Aerobics resulted in a huge improvement, as intense cardio burns calories and the metabolism remains elevated hours later. Cardio timing tricks improved results.

Bodybuilders started using powerlifter training tactics to grow bigger. When the bodybuilders started increasing calories to support the intense training and newly added cardio, a funny thing happened: they didn’t get fat. They got bigger. They became more muscular. Incongruously they also became leaner. They discovered that they can eat a lot of calories as long as the calories are derived from approved food sources. The caloric intake was spread over multiple meals eaten at equal time intervals throughout the day. The top pros ate 7,000 to 10,000 calories a day to maintain 270 to 320 pounds of “off-season” muscle mass. Dorian Yates told me he would cut from 300 pounds to a competition ripped 260 pounds by imperceptibly reducing his calories from 6,000 a day to 3,500. He reduced gradually, taking 12 weeks to peak. If he dipped below 3,500 calories, hard-earned muscle would evaporate. At 290 Dorian was able to walk his twin Dobermans at top speed and reach an 80% age-related heart rate. He was famous for lifting flexion punching yet his food choices were surprisingly “normal”

Typical daily meal schedule – pre-competition phase

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

7 am

Meal 1,500 grams of oats, 6 egg whites, 2 egg yolks, 2 slices of whole wheat toast, a banana

10am

Meal 2 in the morning 40 grams of protein (powder mixed with water), 300 grams of potato

1 p.m

Meal 3 200 grams chicken breast, 100 grams rice, 100 grams mixed vegetables

4 p.m

Meal 4 40 grams of protein, banana

6 p.m

Meal 5 post-workout 70 grams of carbohydrate powder, 30 grams of protein powder

7 p.m

Meal 6 200 grams extra lean beef, 300 grams baked potato, 200 grams broccoli

10 p.m

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

This is Dorian’s pre-competition cut diet (eating at his strictest) yet this menu hardly seems inhumane. The key is the type of food, the time of ingestion and the mixing of the various foods together. Everything within the diet is chosen and prepared and put in place for a specific reason.

For example; the first meal of the day is delayed until he completes his early morning cardio session. Glycogen, low coming out of the sleep/fast cycle, depletes itself and at that point body fat is mobilized to fuel the aerobic session. After the cardio session ends, he replenishes depleted carbon stores to limit controlled catabolism. He eats at regular intervals throughout the day. Every two to three hours he refuels in one way or another. He establishes and maintains continuous anabolism. The meals consist of a protein part, a fiber-carbohydrate and a part of starch-carbohydrates. Fiber delays insulin released from starchy carbs – protein does too to a lesser extent.

Dorian kept his fat intake to a realistic (for a professional bodybuilder) 15 to 20% of total calories. He would train in the afternoon and as soon as his brutal training session was over, he would refuel his body with exactly what it needed in the form of a protein/carb shake. He wanted to retain as much of his amazing muscle mass as possible and not consume a single calorie more than necessary to do so! By hovering at the caloric balance point and using the caloric cost of exercise to create a negative energy balance, fat was systematically burned to cover a caloric deficit. He would continue this methodical regimentation for 12 straight weeks, every day, without a single break. In order to get his body fat level down to 2-3% on the day of competition, he would maintain a decent number of calories before drastically increased physical activity: more cardio, more lifting, a longer session with poundage designed to weigh. and shape final muscle detail – the bulk building phase ended months ago.

This is about melting the last traces of fat from the body without destroying mass. The razors edge. No room for error or momentary lapses in discipline – at these levels those who pass away finish 17th. He feeds on food throughout the day: he still eats fruit and beef and potatoes. Hardly gulag fare…this approach works: as witnessed by bodybuilders everywhere who are getting sub-10% body fat percentages on a widespread basis using a similar pattern to that used to be The Diesel.

If you have the circumstance and the discipline, a gentle version of this rigid approach could work wonders.

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