Follow this nutritional framework! Get out your pen and paper and know exactly how much of what you need to eat to reach your goal physique in the shortest time possible.
Well The Diet Should Have Three Main Goals:
- Spare as much muscle mass as possible.
- Lose as much fat as possible.
- Not cause the person to lose intensity in the weight room.
Unfortunately, these goals all seem to contradict each other.
When the body is in a starved (calorie deficit) state, muscle loss can occur although a calorie deficit is required to lose fat. This calorie deficit will also cause one to feel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives.
Utilize The Subsequent Equations To Find Your Caloric Baseline:
- Mesomorphs – bodyweight x 15.
- Ectomorphs – bodyweight x 16-17.
- Endomorphs – bodyweight x 13-14.
Typical traits of an ectomorph:
- Classic “hardgainer”, flat chest, small shoulders, thin, lean muscle mass
, fast metabolism
Typical traits on a Mesomorph:
- Athletic, well defined muscles, strong, gains muscle easily, gains fat more easily than ectomorphs
Typical traits of an Endomorph:
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:
- Mesomorphs – eat every 2.5 – 3.5 hours.
- Ectomorphs – eat every 2 – 3 hours.
- Endomorphs – eat every 3.5 – 5 hours.
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 following protein intakes for different body types:
For our subject, this equates to a protein intake of around 240-260 g protein per day. Let’s go ‘middle of the road’ and set the subjects protein intake at 250 g protein per day. This means 1000 kcals have been devoted to protein intake, leaving us with 1400 kcals for fat and carbohydrate intake.
Fat intakes are as follows:
- Mesomorphs – 17% – 23% of total calories.
- Ectomophs – 24%-28% of total calories.
- Endomorphs – 23%-28% of total calories (fat intake is increased in order to reduce carbohydrate intake, as endomorphs may have a difficult time losing fat with higher carbohydrate intakes). For our subject, this equates to about 400 – 550 kcal from fat per day (45g – 60g fat per day) Once again, I prefer the ‘middle of the road’ approach and would set his fat intake at around 55g fat per day (495 kcals/day from fat) .
Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. For our subject in question, this leaves 2400 (1000 + 495) = 905 kcals per day for carbohydrate intake. This equates to 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.
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds 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 more 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 fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
- Reduce protein intake to 1 g/lb bodyweight.
- Consume as little fructose as possible as fructose does not have an impact on leptin levels.
- Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo’s stay on the low end, while ecto’s should stay on the high end) over normal diet levels.
As previously discussed before, carbohydrates cause insulin release, which is very muscle sparing, but also very anti-lipolytic. It is therefore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism. There are essentially two crucial times during the day when muscle tissue is at the greatest risk of catabolism. The most crucial time is during your workout. As many of you already know, working out is actually 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.
I suggest one consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours before their workout as this will allow the carbohydrates adequate time to be digested and enter the bloodstream. I also suggest consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during their workout.
The carbohydrates in the shake should account for about 20% of one’s total daily carbohydrate intake.
Postworkout should consist of 25% of total carbohydrates in a low gi form.
Breakfast should consist of 15% of total carbohydrates in low gi form.
Remaining 5% of total carbohydrates should come from vegetables.
Author: Layne Norton
My take on the diet
I began cutting two weeks ago as I am get ready for my photoshoot. I have been following Layne Norton’s guidelines religiously and have already seen good results in such a short period of time.
My macronutrient allowance is as follows:
- Daily carbohydrate intake: 155g
- Daily protein Intake: 270g
- Daily fat intake:55g
From previous cutting experience, I began to lose a lot of muscle mass because my meal timing was not right. Make sure most of your carbohydrates are consumed around your training (pre,intra and post). This will ensure that you build and hold onto your hard earned muscle and burn fat throughout the day. Remember don’t try burn fat during weight training, if your diet and cardio is in place then you will burn fat throughout the rest of the day!