The Body Sculpting Bible for Women (19 page)

Fruit, if you can’t live without them.

MEAL #2 (10:30 AM) MORNING BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of Good Fats

MEAL #3 (1:30 PM) LUNCH TIME

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

MEAL #4 (3:30 PM) AFTERNOON BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #5 (6:30 PM) DINNER

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

WEEKS 3-4 CALORIES: HIGH
(Approximately 1500 calories)

150 grams of carbohydrates (mostly complex with simple carbs being saved for after the workout)

150 grams of protein

33 grams of fats

MEAL #1 (7:30 AM) BREAKFAST (POST-WORKOUT)

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Optionally, you may choose to add 1 serving of Simple Carbs in the form of

Fruit, if you can’t live without them.

MEAL #2 (10:30 AM) MORNING BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #3 (1:30 PM) LUNCH TIME

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

MEAL #4 (3:30 PM) AFTERNOON BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #5 (6:30 PM) DINNER

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

MEAL #6 (8:30 PM) LATE SNACK

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

The reverse applies if you are suddenly gaining weight. If you are gaining, cut your calories by 1/2 serving of just carbs and proteins for both the lower calorie diet and the higher calorie diet. You’ll notice that we did not cut the calories by quite as much (since we cut no good fats), as your metabolism might only need a 200 calorie deficit. If you find that you are still gaining, even after the 200 calorie cut, you may than decrease your calories by the additional 200 calories. Don’t jump the gun, though. Give your body the two-week opportunity to adjust before decreasing your calories.

ADVANCED BODY SCULPTING DIET PLAN

Some of you girls want to attain an extreme level of fitness; a level achieved by only a handful of women that choose to take the Body Sculpting Lifestyle to the next level.

If you fall in this category and want to look like a competitive figure or fitness athlete, then this section is for you. Be warned however that in order to achieve such look, an extreme amount of discipline is required. You have to keep In mind that the more extreme you want to look, the more disciplined and restrictive you need to be about your nutrition. You will also have to spend more time in the gym as well, following a routine like the Advanced Body Sculpting Workout where you do weights and cardio for 6 days a week.

If this still appeals to you, then the diet strategy provided in tills section is just right for you and will provide you with the desired results.

C
ARBOHYDRATE
C
YCLING FOR
E
XTREME
B
ODY
S
CULPTING

The key to convincing the body to go extremely low in body fat is to deprive it of carbohydrates temporarily. In this manner, your body has to use more fat than usual in order to meet its energy needs. Now, we are not talking about a zero carbohydrate diet or anything along those lines. We are talking instead of creating a state of moderate carbohydrate depravation followed by a state of moderate carbohydrate loading in order to prevent the metabolism from adjusting downwards (as if you did low carbs all of the time the body would adapt by lowering its metabolism to prevent further fat burning). So if you compared your glycogen stores (stored carbohydrates in the liver and muscles) against the gas tank of a car, you would want to run with the tank in medium at all times. How is this accomplished? By having a low carbohydrate day followed by a medium carbohydrate day and then followed by a high carbohydrate day.

CAUTION

The diet plans in this book are designed for women with sedentary lifestyles. If you are into marathon running or any sort of high endurance sport, then you may need to double or even triple the amount of carbohydrates that are prescribed in this program.

Day 1: Low Day

Day 2: Medium Day

Day 3: High Day

Day 4: Start Over At Day 1

H
OW TO
D
ETERMINE
Y
OUR
L
OW
, M
EDIUM
, H
IGH
C
ARBOHYDRATE
D
AYS

In order to determine how many carbohydrates you will need on any given day, you’ll need to know what your lean body mass is.

Lean Body Mass (LBM) = (Total Weight - Fat Weight)

You can calculate your fat weight by using a pair of skin fold calipers on yourself (such as the Accu-Measure) or by having a trainer at your health club (if you are a member at one) check it for you. As an alternative, go to
Appendix F
: Tracking your Progress, where we present some formulas that you can use.

Once you have your LBM, you can use the formulas below to figure out the carbohydrate-grams you need per day.

Low Carbohydrate Day = LBM × 0.5 Medium Carbohydrate Day = LBM × 0.88 High Carbohydrate Day = LBM × 1.5

The carbohydrate sources you will be choosing from will be mostly low to medium glycemic starchy ones (except for the cream of rice after a workout which is high glycemic) as these sources work best for insulin release control, loading muscle glycogen, and energy purposes. For best results, stick to the carbohydrate choices presented in the Approved List.

H
OW TO
D
ETERMINE
Y
OUR
P
ROTEIN
L
EVELS

Because you will be training hard, you will need 1.5 grams of protein per pound of LBM split over 6 meals per day in order to preserve and enhance muscle tone.

Protein Grams = LBM × 1.5

As far as protein choices, all of the ones discussed in the nutrition section are fair. However, due to the fact that you will need more protein, the serving sizes are bigger.

H
OW TO
D
ETERMINE
Y
OUR
F
AT
G
RAMS

In the absence of carbohydrates, one’s needs for good fats increases. In addition, remember that good fats help to preserve muscle tissue, produce energy and also aid in the burning of body fat.

To determine how many grams of good fats your body needs, here is the formula:

Good Fats = LBM × 0.3

As far as good fats choices, all of the one discussed in the nutrition section are fair.

DESIGNING YOUR DIET

Designing your Advanced Body Sculpting Diet plan is easy.

1. First, divide your protein requirements by 28. That will give you the number of meals that you will need per day. If the resulting number is a decimal, just round to the nearest tenth. So for instance in the case of a woman with 140-lbs of LBM, 210 divided by 28 equals 7.5, so in this case, just have eight servings of protein per day (eight meals). In the case of a 135-lb woman, 203 divided by 28 yields 7.25 so therefore seven servings of protein are required in this case, which yields seven meals.

2. Now that you know the number of meals that you will have, divide the amount of carbohydrates by 25. This will give you the approximate amount of carbohydrate servings that you need per day. Follow the same rounding protocol as described above for proteins. If you only are allowed two servings, then add them to Meal 1 and your Post Workout Meal (PWM). If Meal is your Post Workout Meal then you just need to add the second serving to Meal 3. If you have three servings of carbs, then add them to meals 1, 2, and your post workout meal. Again, if Meal 1 is your PWM, then you would have carbs at meals 1, 2, and 3. Continue this same pattern for the amount of servings that you have.

3. For fats, divide the grams of fats by five and that gives you the number of teaspoons of EFAs that you need in your diet, keeping in mind that if salmon is consumed, two of those teaspoons can be eliminated. As long as you do not add these to your PWM, then you can add them to any of the other meals.

4. For vegetables, there is no need to count, so just add them at will to at least two meals. On low carb days, feel free to add them to all of your carb free meals.

WEEKS 1-2: CALORIES: MEDIUM
(Approximately 2200 calories)

MEAL #1 (8:30 AM)

Carbs 54 grams; Protein 45 grams; Fats 17 grams

MEAL #2 (10:30 AM)

Carbs 20 grams; Protein 20 grams; Fats 4 grams

MEAL #3 (12:30 PM)

Carbs 50 grams; Protein 48 grams; Fats 8 grams

MEAL #4 (2:30 PM)

Carbs 20 grams; Protein 20 grams; Fats 4 grams