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The Ultim ltimate ate Cutting Diet – Devised De vised By Pro Natural Natural Bodybuilder Bodybuilder Layne Layne Norton Norto n Pre-Contest Dieting : Obviousl Pre-Contest Obviously y the m ost pertinent issue regarding pre-contest preparation is the diet aspect of preparation. It is not enough to just clean up what you eat, it must be far more drastic than that.
When you see the winner winner of of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals.
If you want t o do wel welll in a bodybuil bodybuilding ding competition, competition, you s hould expect expect t o do not hing less less . Befo re I begi begin n talking about a pro per pre-co pre-co ntes t diet, we need to exam examine ine exactly how how long a person s hould diet diet f or a contest . The f irst t hin hing g that should be done is is an “asses sme sment” nt” o f your body. body. Loo Loo k yourself yourself over and be be honest about your f aul aults ts , st ren rengths, gths, and about about how long you you t hi hink nk itit will take f or you t o get in into to st age shape.
Importance Im portance O f Slow Diet Dieting ing Keep in mind that if you think you have Keep have around 25 lbs of f at t o los e, you are not going to be able able to lose it all in 10 weeks weeks and keep keep all
of your lean body mass . Aim to diet as slo wly as po ss ible. T he severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose.
Short periods of high severity dieting (more than 1000 kcals per day below maintenance level) are not too muscle wasting, but prolonging them for more than a few days will certainly cause one to lose a good deal of muscle.
As a general r ule o f thumb, losing 1 lb o f bodyweight per week will allow o ne to retain mos t o f their muscle mass . One can probably los e up to 1.5 lbs per week and retain mos t, if not all of their muscle mass (provided their training and nutrition are opt imized).
Dieting Too Fast? If one tries to push their body to lose more than 2 lbs per week f or any length of time, then they will begin to experience quite a bit o f muscle loss . It is f or t his reason t hat I usually try t o give myself enough time so t hat I only need to lose 1- 1.5 lbs per week at most . If one is naturally ectomorphic (has an easy t ime losing weight) ho wever, they may want to diet f or a s hort er period of time, and I would recommend a t ime period o f 11-15 weeks. If one is naturally endomorphic (has a hard time los ing weight), t hen they may want t o lengthen their dieting time to 16-22 weeks. If this is the f irst time that you have ever done a contes t t hen you would want to also give yourself an extra week as you will probably experience a hitch at some point along the way.
Diet Inf ormation The diet that one f ollows f or t heir contest will be the single mos t important determining facto r of how well they will place in the competition. A person can have all the mass in the world but if they do not come in razo r sharp on co ntes t day, then the mass will mean litt le. Judges almost always go f or co nditioning over size. To design a proper diet one sho uld give themselves adequate time to los e the necessary body f at t o achieve that af orementio ned shredded loo k.
Being said, what kind of diet is optimal for a person to follow?
Well The Diet Should Have Three Main Goals: 1. Spare as much muscle mass as po ss ible. 2. Los e as much f at as poss ible. 3. Not cause the person to lo se intensity in the weight roo m.
Unfortunately, these goals all seem to contradict each other.
When the body is in a st arved (calorie def icit) s tat e, muscle loss can occur altho ugh a calorie def icit is required to lose f at. This calorie def icit will also cause o ne to f eel less energetic. To get around the negatives, t here are small adjust ments and litt le tricks to aid in the accomplishment o f the po sit ives.
Before discussing the diet, it is important to discuss the three macronutrients and their roles.
Protein Protein is probably the single mos t important macronutrient f or t he purpos es o f maintaining muscle on a diet. Dietary protein is hydrolyzed (bro ken down) into it ’s co nst itutive amino acids during digestion. Thes e amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Dietary pro tein is also very import ant as amino acid availability is t he single mos t import ant variable f or prot ein synthesis t o o ccur. T his means that prot ein synthesis increases in a linear f ashion (directly propo rtional t o plasma amino acid concentrations ) until the plasma amino concentrat ions are approximately twice that o f normal plasma concentrations . To generalize f or t he less s cientif ically inclined, ingesting enough dietary prot ein is very import ant f or s omeone who is loo king to gain muscle, or maintain it while dieting. Dietary pro tein s pares muscle by helping increase pro tein s ynthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrat e as it can be used f or glucogensis (s ynthesis o f glucos e). Dietary prot ein however, is not as muscle sparing as are carbohydrates when used as a subst rate f or glucos e synthes is. Prot ein is also a very “expensive” molecule fo r your body t o us e as energy.
The body would much rather store amino acids than oxidize them as protein oxidation yields less net ATP produced per amino acid when compared to fat or carbohydrates. T herefore, it can be stated that dietary protein has a thermogenic effect on the body.
Carbohydrates Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave. Ketogenic dieting ref ers to reducing carbohydrate intake to practically nothing, while s imultaneously raising fat and protein intake. With litt le glucose f or t he brain to utilize f or energy, the bo dy will begin producing keto nes. Ketones are by-products of f at o xidatio n and the brain can use keto nes f or energy. This
does indeed have a pot ent f at burning eff ect, as insulin levels will be severely reduced due to lack of carbohydrate intake. Low insulin levels co rrelate with high rates of f at oxidation. Indeed, t he keto genic diet may be the single best way to lose t he maximum amount of body f at in the short est amount o f time. However, if you will quickly ref er to our go als during a pre cont est diet you will notice that maintaining muscle is number one on our list, with f at los s s econd. If one has not properly scheduled enough time to los e body f at and t hey are in need of drastic measures, t hen using a keto genic diet may be their only choice in order to become cont est -ready in time. Unf ort unately, they will not maintain an optimum amount of muscle mass .
For those who have given themselves ample time to prepare, I do not suggest using a ketogenic diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess the muscle sparing benefits of carbohydrates while still losing body fat.
Importance Of Carbs While Cutting There are several main reasons that I recommend retaining carbohydrates.
T he f irst reaso n being that carbohydrates are much more muscle sparing than f ats during times o f st ress when glucos e becomes a primary so urce of f uel (i.e. anaerobic exercise, injury, inf ectio n, etc). T he muscle sparing eff ects o f carbohydrates occur via several dif f erent mechanisms. When the body is in a low energy st ate, it may try to produce energy by converting amino acids to glucos e. Carbohydrates prevent t his since they can be easily broken down (and converted if need be) to glucos e molecules. Carbohydrates then s pare dietary prot ein fro m oxidation and these pro teins can be sto red rather than oxidized.Carbohydrates are also very muscle sparing during exercise. When one lif ts heavy weights, t he primary pathway that is used t o produce ATP (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this pathway operates in the absence of oxygen). T he only subst rate f or t his pathway is glucose, which can be
obt ained f rom dietary carbohydrates or by breaking down glycogen (the cell’s st ored f orm of glucos e).
If one is on a ketogenic or extreme “low carb” diet however, the body will need to utilize another source to synthesize glucose from.
Since glycogen levels are low on a ketogenic diet, the body will actually convert amino acids to glucose and this glucos e will be used in the anaerobic pat hway to produce AT P. T hese amino acids will come f rom dietary prot ein, amino acids f rom the cellular amino acid pool, and f rom muscle tiss ue. T he latter s ituatio n is where one wo uld experience muscle los s. Dietary pro tein would be s acrif iced f or AT P production and t he depleted amino acid poo l would not bode well f or pro tein synthes is rates , thus causing a net loss in muscle mass .
Muscle Sparing Carbohydrates Carbohydrates are also muscle sparing because they are a cause of insulin release. Now I know your thinking, “but Layne, you just said in your intro that low insulin levels were great for fat burning!?”
Yes, yo u are correct. I did indeed s ay that low insulin levels are goo d f or f at burning. Insulin inhibits lipolytic (f at burning) activity and must be kept low if one wishes t o burn a maximal amount of f at. However, the pesky re-o ccurring theme of maintaining muscle prevents us f rom to tally excluding insulin f rom our precont est diet arsenal, as insulin happens t o be o ne of the most anabolic/anti-catabolic hormones in the body. Insulin binding to the cell membrane causes all so rts of reactions in your bo dy that are benef icial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain. Insulin also has an antago nist (inhibitory) af f ect with regards t o several catabolic hormones , including cortiso l. Cort isol is a hormone that is released during times o f st ress such as dieting, lif ting, injury, et c. Cort iso l produces glucos e by breaking do wn prot eins, including muscle tis sue. Cort iso l is t he primary catabolic hormone that is released when one lift s o r does any kind of activity.
Insulin release inhibits the activity of cortisol by preventing its release from the pancreas, thus sparing muscle tissue from cortisol’s catabolic effects.
Furthermore, it is interesting to note that long-term exposure of cells to ketones (i.e., ketogenic diet) retard insulin-induced activation of the insulin surface receptor.
T his causes one t o become extremely sensitive to carbohydrates when they begin ingest ing them again af ter t hey finish dieting and could lead to an undesired pos t diet f at gain. Carbohydrates act to maintain muscle mass while dieting by maintaining cellular osmotic pressure and cell volume. Cell size is an indicator of the “st ate” that t he body is in. When cells are of large volume, it s ignals that the body is in a f ed stat e. When cell volume is low it signals that the body is in a st arved st ate. Without delving too f ar into t he science behind this, t rust me when I say t hat you wo uld like your bo dy to think it is in a f ed st ate as this will increase the levels of f at burning hormones and anabolic hormones. Cell size also indicates t he anabolic st ate of the cell. When cell volume is high, prot ein synthesis rates increase. If cell volume drops, t hen prot ein synthesis levels drop. It is easy t o inf er we would like to maintain cell volume, especially when dieting.
The problem with extreme low carbohydrate diets is they cause severe reduction in cell size.
The Glycogen Factor T he body st ores carbohydrates inside cells as glycogen. For every gram of glycogen st ored, the body st ores around 2.7 g o f water. Theref ore, cells that have greater glycogen levels will also have more vo lume. One can see then how lo w carbohydrate diets severely decrease cell size due to severe glycogen depletion. Concluding, carbohydrates help maintain muscle by increasing cell volume. One more issue to consider is
perf ormance. If you ref er to t he goals of a pre-co ntest diet, you will see that number three maintains that you must keep a high level of intensity in the gym. This is import ant f or s everal reasons . If perf ormance begins t o s uf f er, then a perso n will undoubtedly los e st rength. T his could lead to a subsequent los s o f muscle mass due to decreased st imulation f rom a decreased training overload. Theref ore, it is import ant that perf ormance be kept at an opt imal level. Low glycogen levels have been ass ociat ed with increased f atigue and decreased perf ormance in athletes (endurance, strength, po wer output , etc).
The Research Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance.
It is worth noting that one such study concluded that “the rate of recovery is coupled with the rate of muscle glycogen replenishment and suggests that r ecovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement.”
It can t heref ore be concluded that an adequate s upply of carbohydrates is crucial f or maintaining perf ormance and f or proper muscle recovery. Fats are very import ant molecules and are cons idered ess ential to ones survival. Indeed, f ats are involved in many of the bo dy’s process es which are required f or survival. Several key f unctions o f f ats in the human body are fo r energy st orage and hormone synt hesis. They are the body’s pref erred so urce of st ored energy and the most ef f icient molecule f or t he body to burn. (in terms o f energy yield per gram, 9kcals/gram). T he main hormone t hat f ats impact which we are concerned with is testosterone. When calories are restricted, testosterone levels will drop, as the body will suppress its release of anabolic hormones in order to s pare nutrients f or o xidatio n (energy production).
This makes perfect sense: the body senses it is “starving” and thus it represses it’s anabolic hormones to prevent nutrients from being used to increase tissue mass and spares them for energy production.
Fat Intake & Testosterone T hat’s the f irst hit against tes to st erone production. Drastically lowering your f at intake is anot her hit against test os terone production since f atty acids are the substrates f or cholesterol synthesis and theref ore are also t he substrates f or test os terone synthesis (cholest erol is converted to test os terone, among other things). Unf ort unately, f ats are also easily st ored as adipos e tiss ue (body f at) So there must be so me type of compromise between ingesting enough f at f or ho rmone maintenance (and subsequent muscle maintenance) and reducing f at intake enough to decrease bo dy f at. There has been so me research done on the ef f ects o f dietary fat on t esto st erone. The answer to , “how much dietary fat is optimal” is dif f icult to decipher, as there are major dif f erences in the designs of the perf ormed studies.
This makes it difficult to compare them to each other and come up with a “standard” answer.
Several st udies co ncluded that diets low in fat (under 15% of to tal calories) signif icantly decreased tes to st erone levels while diets higher in fat (abo ve 30% of to tal calories) increased serum tes to st erone levels. Rather than cont inuing with t his discuss ion I will provide a link to an article which covers t he subject quite nicely. To simplify everything that I have said, it seems t hat o ne should not lower f at below 15% o f daily calories unless they would like to f ace extreme test os tero ne def iciencies. Likewise, one sho uld not increase f at t o say 40% in order to increase test os terone. Although f at increases test os terone to a degree, it is import ant t o remember that t est os tero ne is only a small piece of the larger puzz le. T here are many other hormones and f acto rs involved in building muscle other t han just tes to st erone. By increasing f at t o extremely high levels, there will be less “space” f or carbohydrates and prot ein, bot h of which are very important f or af orementioned reaso ns.
As with most things in life, moderation is key.
In order to keep hormone pro ductio n regular and f at burning in high gear, while allowing enough “s pace” to supply adequate carbohydrates and prot ein f or muscle sparing purpos es I do no t recommend increasing f at above 30% of daily calories. In order to come up with macronut rient t ot als f or a diet, it is necess ary to ass ess how many lbs per week one will need to los e to be in cont est shape. T his is not an exact s cience, however we can still get a reasonable experience-based estimate. Here are some example calculations so that you may have an understanding of how t o go about doing this. For example, we have a subject who is a meso morph weighing 200 lbs and has 13% bodyf at. Since 3-4% is considered “st age condition”, t hat means the s ubject will need to drop roughly 10% body f at which equates t o about 20 lbs. To recapitulate, I do no t recommend dropping weight any f ast er than 1- 1.5 lbs per week. Since 20 weeks is a long t ime to diet, let ’s have the subject los e about 1.5 lbs per week.
I recommend that one lose approximately 80% of their weight due to calorie restriction and 20% of their weight due to cardio (someone who is ectomorphic should do less cardio, while someone with an endomorphic build should do more cardio).
To los e 1.2 lbs (80%) per week f rom diet, t here must be a 600 kcal per day deficit f rom diet. To lose t he ot her .3 lbs (20%) per week f rom cardio, o ne sho uld perf orm 3 cardio ses sions per week, which burn 350 kcals per ses sion. The best way to det ermine one’s caloric intake required to lose f at at a certain rate is t o chart calorie intake f or a period of a f ew weeks and try to determine at what level the s ubject does not gain weight (t his is the caloric baseline).
For those who do not exercise this method, a rough estimate can be m ade using the following strategy.
Utilize The Subsequent Equations To Find Your Caloric Baseline: Meso morphs – bodyweight x 15. Ectomorphs – bodyweight x 16-17. Endomorphs – bodyweight x 13-14.
So for our subject; 200 X 15 = 3000 kcals per day. This is the subject’s caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000 – 600 = 2400 kcals per day.
Meal Frequency Is As Follows: Meso morphs – eat every 2.5 – 3.5 hours . Ectomorphs – eat every 2 – 3 hours. Endomorphs – eat every 3.5 – 5 ho urs.
Protein Intake The “golden standard” protein intake for a bodybuilder is around 1 g/lb of bodyweight. This will need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle tissue when in a caloric deficit (see aforementioned section on protein).
I recommend the f ollowing prot ein intakes f or dif f erent body types: Mesomorphs – 1.2g/lb – 1.3g/lb. Ectomorphs – 1.4g/lb – 1.6g/lb. Endomorphs – 1.4g/lb – 1.5g/lb.* For our subject, this equates to a protein intake of around 240-260 g prot ein per day. Let’s go ‘middle of the road’ and set the s ubjects prot ein intake at 250 g prot ein per day. This means 1000 kcals have been devoted to prot ein intake, leaving us with 1400 kcals f or f at and carbohydrate intake.
Fat Intake Fat intakes are as f ollows: Mesomorphs – 17% – 23% of to tal calories. Ecto mophs – 24%-28% of to tal calories. Endomorphs – 23%-28% of to tal calories (f at intake is increased in order to reduce carbohydrate intake, as endomorphs may have a dif f icult time los ing f at with higher carbohydrate intakes). For o ur subject, this equates t o abo ut 400 – 550 kcal f rom f at per day (45g – 60g f at per day) Once again, I pref er the ‘middle of the road’ approach and would set his f at intake at around 55g f at per day (495 kcals/day f rom f at) .
Carbohydrate Intake Whatever calories that have not been allott ed to prot ein and f at intake will make up tot al daily carbohydrate intake. For our s ubject in quest ion, t his leaves 2400 (1000 + 495) = 905 kcals per day f or carbohydrate intake. T his equates t o 225g of carbohydrates per day.
I recommend a higher protein intake for endomorph’s while dieting because of the thermogenic effect of a higher protein intake and increased protein turnover, not because they need more protein to maintain muscle mass.
Re-Feeding One should also incorpo rate re-f eeds into t heir diet plan. Re-f eeds help boo st a hormone called leptin, which is the mot her of all f at burning hormones. As one diets , leptin levels dro p in an att empt by t he body to spare body f at. Periodic, proper re-f eeding can raise leptin levels and help one cont inue to burn f at an optimum rate. A pers on who is lean will need to re- f eed more f requent ly than s omeone who has a higher body f at percentage. For tho se who are below 10%, it is probably a wise idea to incorporate re- f eeds two times per week.
For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done mor e than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.
Re-Feed Days Should Be Planned As Follows: Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic. Keep f at as low as po ss ible during re-f eed days as high insulin levels will increase dietary f at transpo rt into adipos e tiss ue. In additio n dietary f at has litt le to no impact on leptin levels. Reduce prot ein intake t o 1 g/lb bodyweight. Consume as litt le f ructos e as poss ible as f ructos e does not have an impact on leptin levels. Increase calories to maintenance level (or above if you are an ect omorph) and increase carbs by at least 50- 100% (endo’s st ay on t he low end, while ecto’s sho uld stay o n the high end) over normal diet levels.
Nutrient Timing
s prev o us y s cus se e o re, car o y ra es caus e ns u n re eas e, which is very muscle s paring, but also very anti-lipolytic. It is t herefo re important that we construct a diet so that we intersperse long periods of low insulin levels in o rder to maximize lipolysis, coupled with s hort periods o f high insulin levels to prot ect muscle when it is at t he greatest risk of catabolism. T here are ess entially two crucial times during the day when muscle tiss ue is at t he greates t risk o f catabolism. T he mos t crucial time is during your workout . As many of you already know, working out is act ually catabolic.
When one is in a calorie deficit, the catabolic effect of working out is enhanced, as the body will attempt to raise low glucose levels by de-aminating amino acids and converting them to glucose.
Nutrient Timing
Cortisol One of the main hormones that co ntro l this actio n is cort iso l. Unf ort unately this is quite catabolic as so me of thes e amino acids may come f rom muscle tiss ue (See carbohydrates sectio n). It is crucial that o ne consumes carbohydrates bef ore exercise fo r several reasons . Dietary carbohydrates will provide f uel f or t he anaerobic pathway, and spare muscle tiss ue f rom being converted to glucose f or f uel. Dietary carbohydrates will cause t he release of insulin, which blocks t he release of cort iso l f rom the pancreas. Dietary carbo hydrates will increase muscle glycogen levels which will improve perf ormance and decrease f atigue. I suggest one cons ume 35% of their to tal daily carbohydrates in a meal 1.5 to 2 hours bef ore t heir workout as t his will allow t he carbohydrates adequate t ime to be digest ed and enter t he bloods tream. I also s uggest consuming a shake compos ed of 30-40g of whey prot ein along with dextro se o r maltodextrin during their workout.
The carbohydrates in the shake should account for about 20% of one’s total daily carbohydrate intake.
This Shake Will Have Seve ral Benef its: Spare muscle glycogen and increase perf ormance. Spare muscle tissue. Maintain a cons tant release o f insulin, theref ore inhibiting cort iso l release. T he cont inuous ingest ion of carbohydrates will ensure that adequate subst rate is available f or t he glycolytic pathway.
It is also a wise idea to consume a post workout meal composed of whole food, low GI carbohydrate sources (although one may consume another protein shake if they feel so inclined) about 30 m inutes after finishing the in workout shake.
T his low GI carbohydrate s hould contain about 25% of your t ot al daily carbohydrates and will help st abilize blood sugar levels. You see, dextrose causes a very large insulin spike, and actually can cause insulin to be over s ecreted, when insulin is o ver secreted, blood s ugar levels will drop rapidly as insulin dispo ses of the glucos e into the t issues and one may even begin to experience hypoglycemia (low bloo d sugar). Low blo od sugar may lead one to experience an increase in hunger. A lower GI carbohydrat e and pro tein meal pos t workout will help counteract t his negative ef f ect by st abilizing bloo d sugar levels. T he ot her time of day when one s hould cons ume a meal cont aining carbohydrates is upo n rising. Waking up is act ually a s tres sf ul time on t he body and in an eff ort to “ready itself ” the body releases s everal catabo lic hormones in order to produce energy f or t he f ast ed perso n. The main two ho rmones released are cort isol and glucogen both o f which can be catabolic to muscle t issue.
Consuming a carbohydrate meal will retard the release of these catabolic hormones and spare muscle tissue. It will also make you feel better by providing fuel for your brain to run on.
T here is so me anecdot al evidence that s uggests consuming a meal containing carbohydrates may also help suppress hunger later in the day. I suggest consuming 15% o f your daily carbohydrate intake at t his meal in the f orm of low GI carbohydrates . T he remaining 5% of your to tal daily carbohydrates sho uld come fro m veggies t hroughout t he day such as s alad, broccoli, peas, etc. If you happen to workout af ter breakf ast , merely combine breakfas t and your pre workout meal. Thus 35% + 15% = 50% of daily carbohydrate int ake sho uld be in pre workout /breakf ast meal. During these high carbohydrate meals one s hould aim to keep f at as low as pos sible. High insulin levels increases f att y acid transpo rt into adipos e tiss ue, so it is a goo d idea to keep your f at low during times of high insulin.
You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals. Protein intake should be spread fairly evenly over all of your meals.
Layne Norton Gallery: The Following Is A List Of Acceptable Protein, Carbohydrate, & Fat Sources While Dieting:
Protein: Tuna or most any f ish. Cottage cheese. Eggs (especially the whites). Chicken breast (boneless s kinless). Turkey breast (boneless skinless). Lean beef . Low f at or no f at cheese. Low f at pork. Milk protein iso late. Whey protein. Soy protein. Essentially mos t any other source of protein so long as it is low in saturated f at and carbohydrates.
Carbohydrates: Sweet potato es. Oat meal, oat bran, oat bran cereal (i.e. cheerios). Bran cereal. Brown rice. Wheat bread (try t o limit t o 2 slices per day). Beans. Low f at po pcorn (low f at butt er spray makes this a delicacy). Fruits (limit t o 2-3 s ervings per day).
Malto dextrin (during workout ). Dextrose (during workout) Vegetables. Stay away f rom ref ined grains and anything that s ays “enriched” or “high f ructos e corn syrup” on the label!
Fat: Omega 3 capsules (i.e. f ish o il capsules). Flax seed oil. Primrose oil. Borage oil. Olive oil. Nuts (limit t o 1 s erving per day), peanut but ter (as lo ng as it does not cont ain hydrogenated oils). Egg yolks. Fish (salmon especially). All ot her f at should co me as a by- pro duct of your carbohydrat e and pro tein int ake.
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Special Thanks To… Ted Fletcher – f or his help in editing this art icle. Par Deus and Spoo k of htt p://www.mindandmuscle.net/ – f or allowing me to link their leptin art icles Bryan Haycock of htt p://www.thinkmuscle.com and htt p://www.hypertro phy-s pecif ic.com/ – f or allowing me to provide a link to t he dietary f at art icle on his web sit e. Vince McConnell of http://www.etf itnes s.com and http://www.dolf zine.com – f or allowing me to provide a link t o his VICI cardio article on do lf zine. Dr. Joe Klemczews ki of htt p://www.joes revolut ion.com – f or all of his help and guidance in preparing me f or my cont est s and sho wing me how to get t he f inal week right!
Disclaimer: Please not e that this article is an archived article f rom Dr. Nort on and may no longer ref lect all his views on t he subject. Please s ee his websit e www.biolayne.com and his column in Muscular Development magazine to keep up with his current views.”
Author: Pro Natural Bodybuilder Layne Norton
