There comes a time when we all would like to show off to our peers what results we have been able to achieve with all the sweat and effort we’ve been putting in at the gym and around the circuit.
Maybe there a special occasion calling for a full-on demonstration of your good looks. It could be a sunny two-week annual vacation, or possibly you are meeting up with old friends one afternoon at the beach or by the pool. Whatever, to really look your best it’s a good idea to build on your exercise routine with two weeks out bodybuilding diet.
As long as your body is already relatively lean and mean two weeks out bodybuilding diet plan will take you to a higher level of definition. You can guarantee that people will see that you work out and better you’ll be fending off questions about how much time you spend at the gym each day.
- 1 The Key to 2 Weeks out Bodybuilding Diet
- 2 Carbohydrate Cycling
- 3 Carbohydrate Loading Day. with no cardio, just weight training
- 4 Cardio Training
- 5 Supplements That Help
- 6 Training Regimes
- 7 Your 2 Weeks out Bodybuilding Diet Setup Should Look Like This
- 8 To Conclude
The Key to 2 Weeks out Bodybuilding Diet
Hardly surprisingly, the key to any hard physique is the nutrition you feed it. Training is fundamental but all that effort will be let down if the diet you follow isn’t appropriate. So your main focus for this two-week body booster will be the menu you eat on a daily basis and how you manipulate it so that your body hardens up while you retain the maximum amount of muscle you can. Other elements in this two weeks out bodybuilding diet include supplements, Cardio as well as the core training. However, it cannot be overemphasized how the key to great results is what you swallow and digest every day.
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Carb cycling enables you to take advantage of a low carb diet’s fat-burning effects while at the same time allowing a periodic carb-up to increase your metabolism, refill your glycogen stores, increase your body’s leptin, and stave off any potential catabolism.
Kick off with allocating four days for low carb intake. This will serve to use up your glycogen stores while keeping insulin levels low so your fat burning is optimized. It’s advisable to do some weight training on at least two of these days as this will also help use up muscle glycogen while burning fat and supporting your muscle maintenance.
Try to do some cardio training every day for around 30 minutes at moderate to high intensity. Another thing that can work well here are some sprint intervals, or simply alternating two minutes moderate training with one minute of hard training. The aim is to burn off both fat and glycogen.
If your weight is 200lb, you should aim for 50g of carbs each day for four days. If your weight is more or less you’ll need to calculate accordingly.
Set your protein intake at 1.5g per lb of bodyweight (e.g.300g for 200lbs) and your fat intake at 0.25 g per lb of bodyweight (50g). This will generate a daily total of 1850 calories, which is just under 10 calories per lb of bodyweight.
A sample daily menu on this basis could look like this:
Low Carbohydrate Day
- After waking: two caps of Hot-Rox Extreme or equivalent and one cup of black coffee
- AM cardio for 30 minutes (before food)
- Meal A:Half-cup raw oatmeal, 2.5 scoops of Metabolic Drive Protein or equivalent, one teaspoon oil of macadamia nuts, and, for fibre, one teaspoon psyllium husk
- Meal B:six ounces of chicken breast with a large green salad and one tablespoon of extra virgin olive oil with balsamic vinegar
- Meal C:5 scoops Metabolic Drive Protein or equivalent, one ounce of almonds or walnuts, one teaspoon of psyllium husk
- Meal D:six ounces of cooked turkey breast, with two cups of asparagus or cauliflower and 1.5 tablespoons of natural peanut butter
- Meal E: Two-thirds cup cooked brown rice, seven ounces of lean fish like tuna or cod.
- Meal F: 5.5 ounces of cooked steak, with two cups broccoli, and four caps Flameout or equivalent
Take It Easier
After a series of low days, it’s time to add a higher carb loading day. This day is to replenish glycogen levels so your heavy training is supported and you can stave off any muscle catabolism while keeping your metabolism efficient.
Set your carbohydrate levels at 1.5g per lb of bodyweight, with protein intake at 1.25g per lb, and limit your fat intake to just the essential fatty acids that you get in Flameout or equivalent. For a 200lb individual, this works out at around 2,250 calories for the day, or alternatively 11 calories per lb of bodyweight. It is a level that is low enough to encourage fat loss, but with the macronutrient manipulation calibrated to lead to optimizing muscle retention.
For a 200lb individual this carbohydrate loading day might look like this:
Carbohydrate Loading Day. with no cardio, just weight training
- Meal A:5 cups of egg whites and three pieces of Ezekiel bread toast
- Meal B:five ounces of cooked chicken breast with one cup of brown rice and one cup of broccoli
- Meal C:one cup raw oatmeal and two scoops of Metabolic Drive Protein or equivalent
- Meal D:four ounces cooked turkey breast with eight ounces of cooked sweet potato and one cup of green beans
Weight training workout
- Meal E:two scoops Surge® Workout Fuel or equivalent, two scoops of Metabolic Drive® Protein or equivalent
- Meal F:5 ounces cooked steak with one cup of brown rice, a large green salad, and four caps Flameout or equivalent
Following a carb loading day, return to your low carb menu and a daily dose of cardio. You may feel hungrier in the days after a carb-load day because your metabolism will speed up. Stick with the program, that fact is that you will be burning more fat than before. So tell yourself hunger is no more than a by-product of your body shedding fat.
To continue, after three more days of the low carb setup, have another carb loading day. By now the event for which you have been preparing should be around four days away. Following this second carb loading day return again to the low carb program but this time halve the number of carbs to further encourage fat burning. It will set you up for another effective carb loading day right prior to the event.
Finally, the day immediately before your big event, begin with your low carb regime, then in the evening switch to the three meals, you planned for the carb loading day. By doing this you will begin filling out for the next day. Then on the day of the vent itself, revert to the carb loading day menu so that your muscles continue to fill out until they are tight and full.
Cardio should be done on your low carb days, and preferably before the first meal. If it doesn’t obstruct your schedule, get your cardio done whenever it’s possible.
Alternatively, another good time for cardio is after any weight-training workout, but before a post-workout meal.
The suggestion is 30 minutes, but you may like to increase this to 45 or even 60 minutes a day. Cardio is not prescribed on the carb loading days, but if you want to lose more fat, adding cardio training to these days is not such a bad idea.
This is a two-week program and the aim is to progress as much as possible in this small window that we have set ourselves.
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Supplements That Help
Solid fat burners like Hot-Rox® Extreme are a good addition to any bodybuilder’s diet. They should be taken both before cardio training and prior to a good workout. What these fat burners do is, suppress your appetite, while amplifying your metabolism, and giving you increased energy to work with when your carb intake is low.
Flameout® is in the diet plan to take care of the need for essential fatty acids. Another recommended supplement is creatine monohydrate. Five grams of this taken daily helps retain both muscle mass and strength.
The aim is to get to the gym on at least five days of each week during this two-week turnaround program. How you organize your gym visits to tackle your different body parts is up to you. It could be that you do just one or two body parts on each day, or you split your gym time to tackle upper and lower parts in rotation, or any other variation that suits you.
What is key is that you are working your muscles not only to retain their size but also to burn calories along with glycogen. It’s important that you don’t lose control and go over the top: between 60 and 90 minutes at each session is all that you need. When you plan to take full body pictures on the day of your event, halt your training legs around seven days before. This cut off point is because your legs will need time to recover so they look their best when it comes to separation and definition. When it comes to your upper body it’s fine to carry on training right up to the big day.
Your 2 Weeks out Bodybuilding Diet Setup Should Look Like This
- Mon: Low
- Tues: Low
- Wed: Low
- Thurs: Low
- Fri: Carb Loading
- Sat: Low
- Sun: Low
- Mon: Low
- Tues: Carb Loading
- Wed: Very low by cutting carbs in half
- Thurs: Very low by cutting carbs in half
- Fri: Very low by cutting carbs in half then carb load in evening, with the final three meals being 50g per meal.
- Sat: Carb Loading for the big day!
One day prior to your event:
- Don’t use any added sodium, to help remove any subcutaneous water. By doing this you will create the dry, hard look you want. It’s simple to do: just don’t add any salt to food, or use any condiments that contain sodium like soy sauce or mustard.
- Stop drinking any fluids at about 8 pm to give additional help in drying you out and making your body hard.
On the day of the event:
- Drink as little water, just sip if necessary
- Salt all meals to reintroduce sodium to your diet. The sodium pulls subcutaneous water into your muscles, creating a much drier and fuller look.
- If you’re lean, consider eating some junk food like a burger or pizza in the morning. By combining protein, fats and a moderate amount of carbs, aided by a good dose of sodium, gives a very full and hard look. Don’t drink with this meal.
Creating a masterpiece takes time and a lot of effort. Two weeks or 14 days is not a long time, but by being disciplined and following the principles outlined here there is a very strong possibility of you maximizing the progress you make in even a tight timeframe.
Your life is busy, and opportunities to show off the results of all your hard work in the gym are few and far between, but with planning and discipline, you will look pretty impressive when you next walk around without a shirt on your back.