Feb 04 2009
Rip It Up!!! My Personal Approach to Getting Lean.
Connecticut’s Fitness Expert, James Cipriani
Tis the season to be concerned about your appearance. I have been working in the fitness industry for over 14 years and every year it’s the same thing. January 1st comes and all of the gyms and health clubs around our great country get bombarded with the New Year’s resolution people. Most of them fall off by March. But there are always those that stick it out and see some serious body transformation changes. Many of my personal clients over the years are prime examples of this.
Well, my friends, I am here to tell you that this year I am no different. The New Year has arrived and I have my own resolution (per se’). Normally I don’t start my “cutting” diet until March. This year, I am going much earlier. January is here and the game is on! Why? Well, simply because I have someone very special in my life that is now in pre-contest mode. About a month back, there was a lot of talk about prep time coming and she asked me if I would diet along with her. Actually, she basically said “I think you should diet with me.” Should I have taken that as a hint that I enjoyed the holidays too much? NAH!!! So here I am. It’s January and I am ready to Rip It Up!
Being that many of you have very similar New Year’s resolutions of stripping that bodyfat, I thought I would use this blog to show you guys exactly what I am doing to get lean. Section 1: Nutrition and Supplementation.
My Personal Approach to Getting Lean - Cycle Carb Dieting
My diet is based on the amount of protein and carbohydrates consumed in a given day by way of six meals eaten approximately 3 hours apart. Smaller, more frequent meals help the metabolism to remain in constant motion.
DAILY PROTEIN INTAKE
I have estimated my goal to be 20 pounds less than my current weight. Thus, I am looking to get down to near 200 lbs. This is important for you to know as it helps to calculate how much protein we are going to ingest throughout the plan. Unlike protein, our carbohydrates consumed on any given day will be the same…no matter what your target bodyweight is. For now, let’s stay concerned and calculate how much protein we want to ingest. Here is the formula:
1.5 Grams of Protein Per Pound of Your “Target Body Weight” Per Day.
Divide Your Daily Protein Intake (in grams) Into 6 Meals Per Day Eaten in 2-3 Hour Intervals.
So, with that said, you can see that I am aiming for about 300 grams of protein per day and roughly 50 grams of protein per meal.
CARBOHYDRATE INTAKE
The carbohydrate intake portion of my diet involves a precise schedule and method for staggering your daily carbohydrate amounts as you go through the plan. This constant depleting and replenishing of the carbohydrate stores ensures effective depletion of body fat with minimal loss of muscle. Staggering your carb intake also prohibits the body from becoming accustomed to the diet and thus keeps the body “guessing” and changing throughout the program. Here is the suggested carbohydrate intake schedule for my program regardless of your Target Body Weight:
Day 1 - about 150 gm Carbs
Day 2 - about 100 gm Carbs
Day 3 - about 50 gm Carbs
Day 4 - about 50 gm Carbs
Day 5 - Repeat Cycle
For my diet, carbohydrates are divided into two categories:
- COMPLEX (oatmeal, potatoes, and rice), and
- FIBROUS (mostly green leafy vegetables)
If you’re like me and would like to add a post-workout shake that has some simple sugars in it, then that would fall under your complex carb intake. In fact, I recommend you eat the bulk of your complex carbs at breakfast and your post-workout meal/shake when you are mostly glycogen depleted. On the lower carb days, the fibrous carbs will be our primary source of carbs, since they are high in fiber and vitamins and low in calories. Here’s a look at my personal diet:
Meal One - 6AM
6-8 Egg Whites with Frank’s Hot Sauce
1 serving oatmeal made with water (1 packet of Splenda added for taste)
Meal Two - 9AM
On days 1 and 2, I have an Meal Replacement Powder (MRP) mixed in water. These shakes have roughly 40 grams of protein, 25 grams of carbs, and minimal fat.
On days 3 and 4, I have pure Protein Powder (PP) mixed in water. This gives me all of the protein of the MRP without the carbs.
Meal Three - Noon
6-8 ounces chicken breast with
Days 1 - one cup of brown rice
Days 2, 3, and 4 - one cup of broccoli
Meal Four - 3 PM (about 1 hour pre-workout)
On days 1 and 2 -Meal Replacement Powder (MRP) mixed in water.
On days 3 and 4 - 2 scoops Protein Powder (PP) mixed in water.
Meal Five - immediately post-workout (about 6PM)
2 Scoops Protein Powder (whey)
1 Scoop of Creatine/Glucose Post-workout Complex
Meal 6 - Between 8 & 9PM
8-10 ounces eye round steak with
Days 1 - one sweet potato/yam
Days 2, 3, and 4 - one cup of broccoli
Option: On my very low carb days consisting of near 50gm of carbohydrates, I take in some extra healthy fats in the form of an 1/8 cup of almonds in meals two and four.
A modest amount of healthy fats added to your diet can noticeably improve your overall appearance as well as the way you perform and feel. In addition to the almonds on my low-carb days, I take a dose of essential fatty acids (EFA’s) with meals one and six everyday. More on that when I cover supplements.
GET READY TO ROCK!
In coming installments, I will be covering the importance of sodium, fluid intake, training, and (in the next installment) my dietary supplement guidelines. Plus so much more!!!
Here you have the start to my secret behind achieving your absolute leanest physique. What takes most people years to learn through trial and error now is right in front of you. Though the exact “formula” and circumstances that bring an individual’s physique into its ultimate condition vary from one to another, the strategies laid out here will prove to be incredibly effective. I have no doubt that many of you who make the smart choice and follow my plan will find themselves in the greatest shape of their lives.
So you’ve wanted to get lean, but you can’t seem to put it all together?
I will get you there!
