Game Over Diet

This diet sucks that diet sucks chuck sucks scivation sucks pimping blah blah blah.

Here is what I know. I did my photoshoot today for my after pictures. I'm posting it here first, nobody has seen my after pics yet. I don't want to post a full aftershot until I look through the assload of pictures I have. I'm leaving for the O tomorrow and won't be on for almost a week. I was 163 at 22% when I started and was 160 this am before going to the shoot at 7%. It took me 16 weeks, I followed chucks plan to a T. The only supplements used here BCAA, isolate, creatine, glutamine, multi and sesamin. My blood pressure is back to normal. I get a full blood panel from my new doc when I get back from vegas. I used very few stimulants, 2 different unreleased fat burners I was testing (although only ran each for 2 weeks). I could use them at the end because my blood pressure was back to normal.

Anyway, now for the fun pictures. The first is from June 1st the other was today. These are untouched photos. Call this diet what you want, the shit worked for me.

I should add that chucks diet is based on body change, NOT performance. That is why you don't see the shakes PWO with dextrose and all that. I to was VERY skeptical of this when I used chuck for the first time almost 3 years ago. He got my ex ready for multiple shows, she's an IFBB pro now. The first contest he helped her with, she competed 7lbs heavier than she had before. This was on a 5'1 girl in the 110's. 7lbs is a LOT of weight on a woman. I was pretty shocked. At that point, I gave up trying to figure anything out and just listened to him

Mike, Like I said before, youre fucking jacked. 66% recuction in bf% and down just 3lbs? Recomping owns!

Jason

It is explained in the book why I am not a fan of PWO shake with sugar when trying to get someone on stage. Please note that this is a information book to help people get on stage. We do not say you HAVE TO TAKE supplements. Some people cannot afford supplements other than a multi and WP. This is fine too. It is all explained in the book. Please note that this diet is designed around a PHYSIQUE goal not a performance goal and I feed my clients....I am not a fan of LOW LOW Cals just to reduce body fat. Please read my veiws on Dieting, it may help better understand my approach/philosopies on nutrition:

My Nutrition Views for LBM Gains, Cutting and Performance
By: Chuck Rudolph MEd, RD

Here is my general, simplistic take on some nutrition issues regarding gaining lean mass, cutting body fat, and performance athletes. I think many people have the idea that I do not like carbs. Carbs have their place, I just like them in different places. I only reduce carbs when trying to CUT up (lose body fat) and really cut them for some one trying to get on stage for a bodybuilding competition.

It’s been posted many times, but I do not care for carbs around the workout during a "Cutting" or even a Lean Mass Gain phase when the training is focused on weight lifting and LI cardio. When in a calorie surplus, I believe that the meals and days of good nutrition prior to your training are what matters. THIS IS THE REASON I DO NOT STRESS ON CARBS PRE or POST WORKOUT when the training is for physique purposes and not PERFORMANCE. Yes it should take a few days of good nutrition to feel results, especially when changing dieting patterns. Therefore, if carbs are in your meal 60-90 minutes before you workout, then hot damn, good for you. If you are on one of my lifestyle diet plans where I cut the starches as the day goes on and you lift at night, you may only have some protein, fats and veggies 60-90 minute before training, which is fine because my biggest concern is having “Workout Nutrition”—Aminos during training (BCAAs + Glutamine).

I feel that the "Cut Diet" got thrown a little out of context when the topic of carbs around the workout started. My way to get a person on stage is just different than others and I DO NOT LIKE CARBS at all other than in a cyclic pattern. The training goes hand in hand with the diet. I am not going to recommend a person that is in- season of a performance sport to start the cut diet. A Performance sport I feel is basketball, soccer, football, tennis, hockey, track, etc. Again, the CUT DIET and its philosophies are to get someone on stage without starvation and LBM loss. It’s priming the body for fat loss and providing quality calories every day with cyclic shocks (carb refeeds).

I believe there can be a more lifestyle "cutting phase" type of diet. In this type of plan, I have calories for workout days and calories for NON-workout days. I believe in high protein, high fat and moderate carbs (from veggies, fruits, milk and starches). Obviously on a non-workout day there will be limited starchy carbs during the day and possibly NONE. The diet is based on the individual’s current body fat as well as training and body type. On workout day, I like to place carbs in the first 1-3 meals. If your workout happens to come around those meals containing carbs, then GREAT. If not, who cares. Have your Aminos during, lift the weights, do your cardio, and go home and eat your next meal. I feel this type of diet as well as my idea of a LEAN GAIN diet heavily rely on the foods eaten few days prior to training as well as how the training is done.

Now when it comes to PERFORMANCE, it’s a whole other game IMO. Performance means PERFORMANCE, not “do I have a 6 pack” or “are my lower abs in”. If you are genetically fit to have abs, GOD BLESS YOU. If not, do not think you can train for 2-3 hrs and compete at a high level, then expect to come back the next day and compete and train at the same level of intensity and expect to have abs yet perform at your highest potential. SHWEEWWWW, I think I lost all my glycogen in that sentence, better go get some dextrose...LOL, just teasing.

If you wanted abs, you should have focused more on your training and nutrition in the OFF season, not during season when PERFORMANCE is critical. The nutrition for a performance athlete and how they recovered from training the day or two days prior to a competition is very critical their performance on competition day. My performance athletes eat a high complex carb meal with decent protein and good fats 4 hrs before TRAINING then 75-90 minutes prior to TRAINING they will have more complex carbs, a little lower protein and minimal fats. During training ALL of my performance athletes have 24-32 oz Gatorade along with Recommended BCAAs + Glutamine dosing and 1 gallon water. An extra benefit to my athletes is they all get to use Xtend. YEAH BUDDY!!!

During this intense training of 1.5-2 hrs I know my athlete is burning 2000-3500 cals and they need immediate energy from simple sugars to maintain blood glucose levels. Post training, they finish the remaining 4-6 oz Gatorade/Aminos mix as well as 30-40g WPI. 45-60 minutes after WO, they are eating the next meal in line on their plan.

This is quick and simple, but it summarizes my views on nutrition and training and what types of macros I prefer to use. I am not anti carb, just when it comes to burning optimal body fat.
__________________
Chuck Rudolph MEd, RD
Director of Research & Development
Scivation/PrimaForce
www.scivation.com
www.primaforce.com
www.dietsbychuck.com

Sports Dietitan
The Cutting Edge Athletics
www.cuttingedgeathletics.com

Nutrition Consultant
Unlimited Nutrition

Posted by: @Stay Puft

I found this study which, among other things of lesser interest, showed that de novo lipogenesis will indeed restrict glycogen synthesis during an extended (4-day) CHO overfeed. How relevant is this? I'm skeptical if it is all since the overfeeding period was 4 days @ 200g/d and the post-exercise window wasn't discussed.

Here is my take on what this means without any scientific jargon. Your body just won't handle sudden excessive influxes of nutrients without activating less than optimal defense mechanisms (like lipogenesis).

Thanks for joining the discussion Chuck. If time permits, it would be appreciated if you could touch on the points I listed in my intial post, keeping mind the emphasis on a balance between an attractive phenotype and athletic performance. For argument sake, we'll say they are prioritized evenly.

Posted by: @Stay Puft

Thanks for joining the discussion Chuck. If time permits, it would be appreciated if you could touch on the points I listed in my intial post, keeping mind the emphasis on a balance between an attractive phenotype and athletic performance. For argument sake, we'll say they are prioritized evenly.

My pleasure, I was informed there were questions regarding the CUT DIET so I thought I would make a GENERALIZED post on my ideas and methods.

Posted by: @Stay Puft

Firstly: Never consumer Pro and CHO together. Their premise is based on insulin management and the claim is simple. Pro and CHO will have an additive effect on insulin secretion, thus elevating it to undesirable levels. By avoiding pro + CHO meals the authors claim CHO's will be predominately utilized to restore muscle glycogen and maintain proper thyroid function. The thyroid portion I've got no qualms with however, the muscle glycogen thing doesn't sit well. Is it the case that the insulin spike (created by CHO + Pro meals) will cause fat storage in lieu of the muscles demand for glycogen? To what degree will the fat cells blunt glycogen synthesis?

What I feel here, nutrition wise, is that if a person is lifting weights and LI cardio ( i have over 1400+ clients that I have gathered caloric burn from during this type of training and they burn anywhere from 450-750 cals)I do not feel a need to have carbs to fuel the workout or have them post to replenish "glycogen". I feel the body can utilize its own fat stores for energy and when provided BCAAs DURING training we keep the body in an anabolic/anti-catabolic state. My goal is not to maximize glycogen stores PWO weights. Its not a performance issue IMO. Please note, this is just a way that I have used for years to get people on stage. We know that insulin inhibits HSL. I also know that BCAAs are insulinotropic so it is my belief that the insulin response from the BCAAs (without added cals from carbs) can assist in AA uptake for MUSCLE gain, yet utilize BODY FAT during the workout.

Posted by: @Stay Puft

Thoughts on the abolishment of the post-workout MEAL (or shake)?

I firmly believe in Workout Nutrition shake not a PWO or PRWO. I like to provide AA, especially high BCAAs DURING training. I feel that if the diet is dialed in and the athlete is doing the training mentioned for PHYSIQUE ONLY purposes....I would rather see food consumed. Now the performance athlete, you damn better believe they ae going to get CHO:Pro PWO for OPTIMAL glycogen resynthesis to be able to come back the next and train/compete at OPTIMAL level.

Posted by: @Stay Puft

Overall, I thought that the book was pretty solid with some sound general advice to aid dieters in their quest, but these were sticking points I thought deserved added attention.

Thank you sir for the remarks and questions. Do these answers help at all?

Posted by: @ChuckRD

Thank you sir for the remarks and questions.

Thanks for the commentary. I like your attitude regarding caloric consumption and energy utilization in and around the workout. I share your optimism that we, as a complex biological system, can supply adequate energy via lipolysis during a workout and adapt accordingly to replenish a different pool of energy (muscle glycogen) afterwards.

How have you adjusted your philosophies when trying to add lean mass onto your clients? As I said, I like your general approach and think a few tweaks might yield good results.

Posted by: @Stay Puft

Thanks for the commentary. I like your attitude regarding caloric consumption and energy utilization in and around the workout. I share your optimism that we, as a complex biological system, can supply adequate energy via lipolysis during a workout and adapt accordingly to replenish a different pool of energy (muscle glycogen) afterwards.

How have you adjusted your philosophies when trying to add lean mass onto your clients? As I said, I like your general approach and think a few tweaks might yield good results.

What i do for LBM gains is I have WODAY cals and NON workout day Cals. Protein % is always figured first and then I do 30-35% fat and the rest carbs. I still feel that the nutrition days before as well as the nutrition after working out is key for energy and LBM gains. I always promote Workout Nutrition of BCAAs. Typically, I will have good complex carbs for meals 1-4 on WO days and then NONE for 5 and 6 just green veggies and fats and protein. On NON WO days, I will allow for starches in meals 1-2 maybe 3 bodytype pending. I am a big fan of Fish oil, multi, creatine and BCAAs as far as supplements.