There’s a secret every trainer in Hollywood knows and it’s one you should know too.
“The fastest way to look like you’ve packed on 10kg of muscle is to lose 5kg of fat,” says Alan Aragon, author of Girth Control: The Science of Fat Loss & Muscle Gain. That’s because the closer you come to removing the lard that covers your six-pack abs, the more defined every muscle becomes, making you look buff all over.
Which is why I’ve spent a lot of time trying to lose my last 5kg of flab. Unfortunately, like many men, I’ve found that goal to be frustratingly elusive. That is, until I enlisted the help of Aragon, whose nutrition and training methods have shaped the bodies of NBA athletes, Olympians and competitive bodybuilders.
Using Aragon’s advice, I slashed my body fat in half – down to a lifetime low of 6.8 per cent – and sculpted not only the muscles of my midsection but the ones everywhere else too. Now it’s your turn. Combine Aragon’s simple five-step diet plan below with this workout routine. You’ll finally finish off your gut for good – and make every muscle pop.
STEP 1 CALCULATE YOUR CALORIES
When it comes to calories, Aragon has a simple rule: Eat for your target body weight. Let’s say you weigh 85kg but would like to tip the scales at 75kg. You’ll adopt the calorie intake of a 75kg man.
The formula First, obtain your imperial target body weight (in pounds) by multiplying your metric body weight (in kilograms) by 2.2. If you perform 1 hour or less of exercise a week, multiply your target body weight by 10. That’s how many calories you should consume daily. However, if you work out more than that, add 1 to the multiplier for every additional hour you train. So if your target body weight is 155 pounds (70kg) and you exercise for 3 hours a week, you’d multiply 155 by 12 – giving you a target of 1,860 calories a day.
You can divide those calories into however many meals you want – 3, 4, 5 or 6 – as long as you don’t eat beyond your daily limit.
STEP 2 EAT BY THE NUMBERS
Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you’ll speed your results without feeling like you’re on a diet.
You probably don’t need to be sold on the virtues of protein, since it’s the raw material for muscle growth. But it also helps extinguish your appetite and aids in fat loss.
The formula Eat 1g for every pound of your target body weight. If you want to weigh 155 pounds, you’ll eat 155g of protein. A gram of protein is about 4 calories. So to calculate the calories you’ll be eating from protein, multiply the number of grams by 4. In this case, it’s 620 calories.
For years, this nutrient was considered a dietary demon. However, recent studies clearly show that it’s not fat that inflates your belly, but too many calories, period. And, it turns out, fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer.
The formulaEat half a gram for every pound of your target body weight. If your goal is to weigh 155 pounds, that’d be 77.5g. And since 1g of fat has about 9 calories, that’s 697.5 calories from fat. This will be about 40 per cent of your total calories.
Carb-containing foods not only taste good but can also be rich in vitamins and minerals. So you don’t need to eliminate them altogether; you just need to make sure you don’t eat them in excess. And consuming the right amounts of protein and fat will make that goal far easier, since both keep hunger at bay. That’s one key reason Aragon places a greater priority on protein and fat and leaves the remainder of your calories for carbs.
The formulaAdd your calories from protein and fat, and subtract that total from your allotted daily calories. Using the 155-pound example, that leaves you with 542.5 calories. This is the amount of calories you can eat from carbs. Just like protein, carbs provide about 4 calories per gram – so divide your carb calories by 4 to determine how many grams of carbs you can eat. In this case, it’s about 135g.
STEP 3 CREATE YOUR MENU
Build your diet around whole foods – those you’d find in nature. You should choose mainly meat, eggs, dairy, fruits, vegetables, nuts and legumes, plus grain products that are made with 100 per cent wholewheat flour. Note that typical junk foods – candy, baked goods and sugary drinks – don’t make the list.
Use the food options below as a guide for designing your diet. Mix and match the foods in any way you like while following the calorie, protein, fat and carb guidelines for your target body weight. The nutrition numbers listed don’t provide exact amounts of calories and other nutrients, but these ballpark averages allow you to eyeball your intake. You can also analyse your daily diet for free at www.sparkpeople.com.
STEP 4 DIAL IN YOUR DIET
Follow these rules to make your eating plan even more effective.
1 Consume at least 2 servings of vegetables a day. Vegetables are low in calories and high in belly-filling fibre.
2 Eat at least 2 servings of fruit a day. Fruit provides your muscles with plenty of carbs for energy but has less impact on your blood sugar than grains and other high-starch foods do. This is important because it can help you avoid the cravings and binges that occur when your blood sugar rises quickly and then crashes. Ideally, the majority of your carbs will come from fruits and vegetables. So limit yourself to just 2 daily servings of grains, beans, and high-starch vegetables, and consume the rest of your carbs from produce.
3 On the days you work out, eat 1 hour before you exercise and again within 60 minutes after your last rep. For both meals, aim for 0.25g per pound of your target body weight in protein and carbs. So if your goal is to be 155 pounds, you’d eat 39g of each nutrient. This provides your muscles with a healthy dose of nutrients for fuelling your workout and for upgrading your muscles after you’re done. Keep in mind that your total protein and carb intake for the day doesn’t change; you’re just eating strategically for better results. Options are…
- A pre-formulated shake that has a mix of protein and carbs. Try Dymatize Nutrition Mega Shake ($105 for 2.3kg from www.nutrifirst.net). Add fruit if it requires more carbs.
- A shake that’s almost entirely protein such as Optimum Nutrition Whey ($85 for 2.3kg from www.nutrifirst.net) along with ½ cup of oatmeal and a piece of fruit.
- A tuna-salad or turkey sandwich.
STEP 5 FORGET ABOUT THE DETAILS
One meal a week, go ahead and splurge. “There’s always room for junk food, as long as it’s a minority of your intake,” says Aragon.
The Simple 5-Step Diet Plan