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Regain Physique Transformation Momentum

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physique transformationWhen executing a physique transformation there are alot of things that can get in your way. While there are strategies to overcome potential derailment, there are also strategies to overcome short forays off the chosen path. I believe the later to be the most important.

Regaining Physique Transformation Momentum

The list of things that can derail you from your physique transformation is long and involved. Among the top items on the list would be holidays, visits from family or friends you have not seen in some time and spur of the moment food decisions. Each of these can be dealt with by the same method. If you make the choice (and it is a choice) to go off your plan, you need to find a way to regain the momentum you previously had. This is important to do as quickly as possible so that you do not continue to stay off your plan.

Short Fast for Physique Transformation Focus Shift

If you go away for a holiday weekend like I just did for the 4th of July and you stray from your plan a bit, a brief fast (1 day) is a great way to let your body recalibrate and get back on your plan. You can stop eating for 24 hours and then resume with your scheduled plan. This enables your body to purge the excess food you took in while keeping you focused on your body and what it needs.

While I am not a big fan of fasting as a regular part of your nutritional plan, I think that short, well-timed fasts can play a role in reestablishing focus on your ultimate physique transformation goal. Your brief one day fast will get your focus back and enable you to continue the path you had previously established.

Meal Replacement Shakes for Physique Transformation Reenergization

If fasting just gets to you and you can't do it, try using protein shakes for a full day just to reconnect with your body and the plan you had for transforming your physique. You will drastically drop calories and especially carbs with this approach. If you are like me and you have overdone the carbs during your holiday, this will get you back on track and fast! At the same time, you will be providing your body with the nourishment it needs. I also add ground flax seeds to the shakes to give myself some fiber and fat content.

React Quickly for Physique Transformation Success

Regardless of what you do, you need to react quickly or run the risk of permanently being derailed. Our minds are interesting things. When we make choices that go against what we planned to do our mind tends to make us feel very badly about those choices. This can tend to make us give up on our plan entirely. This is why a quick reaction to the issue is essential to future success.By jumping on it right away and correcting the problem, you override your mind's tricks. Thus, remember to get back on the plan as soon as you can.

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Transformation In Progress

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The Holy Grail Transformation ProgramA week ago I started a new training program created by Tom Venuto called The Holy Grail Body Transformation Program. This program operates off the principle that you can both gain muscle and lose fat at the same time by following some simple principles as outlined in the program. These principles combine nutritional elements with training elements to get you into the best shape of your life.

Nutrition

TomVenuto is famous for his best-selling eBook, Burn the Fat Feed the Muscle. In that eBook, Tom sets the stage for the proper way to eat so that you lose the maximum amount of fat. He sets forth a basic plan for losing the fat using a 40/40/20 macronutrient ratio. However, that isn't all Tom does in that eBook. He also discusses some advanced strategies, one of which he trumpets in The Holy Grail Body Transformation Program.

The main thing anyone attempting a transformation needs to understand is that nutrition is 80-90% of the equation. The saying goes “You can't out train a bad diet” and it is very true. I am one who will testify to that fact. I've spent the past 5 years building some muscle, but I have not gotten into the shape I'd like to be in because I have not watched my diet correctly. I have tried things that have caused me trouble. I am going to do a series on this issue and you are definitely going to want to read it. For now, just know that eating right is not a trick. It is easy to do. Bodybuilders have been doing it for decades.

You will do better if you don't get too extreme. There are definitely reasons for the extreme approach, but it shouldn't be where you go first.

Refeed Days

The key to this system is that it keeps your body guessing on the nutritional level. The simple explanation is that you spend 3 days eating at a caloric deficit and 1 day eating at maintenance (or slightly higher than maintenance). This fluctuation in calories every three days keeps your body guessing and growing. The refeed day is the higher calorie day. You accomplish the increase in calories by simply increasing the carbohydrates in your diet.

For me, the lower calorie days have me hitting a macronutrient ratio of 35/35/30 (Protein/Carbs/Fat). On my refeed days I hit a ratio of 30/50/20 (Protein/Carbs/Fat). What I've noticed already (and I've been doing this nutritional part for 4 weeks now) is that I don't crave junk food. I've spoken to numerous nutritionists about this phenomenon and they all agree on the reason.

Insulin Addiction

I am convinced, after talking to several nutritionists, that people are addicted to the rush of insulin they get when they eat junk food. It is like any other addiction–they have to get the rush. When you begin eating right you get your insulin levels under control. After a short time, you no longer crave that insulin rush. That is why you no longer crave junk food all the time. It is an amazing feeling to watch other people eat junk and not have the urge to eat the same thing.

Hardcore Training

Tom Venuto was a natural bodybuilding competitor, so his training techniques are intense. Tom calls the training portion of The Holy Grail Body Transformation Program the TNB Workout. This stands for “The New Bodybuilding Workout” and approaches things in a different manner than most bodybuilding plans.

TNB is a four day split with the body split into an upper and a lower workout. These workouts are repeated 2 times each week. The key to the system is the constant changing up of the variables involved. You can find out more by reading the TNB report. Be warned: this is not for the weak!

I have just completed one week of the TNB workout and I have never felt DOMs (delayed onset muscle soreness) like I have with this program. The program pushes you to your limits. I will continue to update you on my progress during this program, but I already believe it is something that will benefit everyone.

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The Easy Way to Count Calories

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In a recent article, Reevaluate and Be Real With Yourself, I mentioned the importance of meal planning in your physique transformation process. While I am sure most of you nodded your head in agreement upon reading that part of the article, do you really understand why it is so important? Did you know there are two major reasons that planning your meals is important: counting calories and avoiding pitfalls.

Counting Calories

Planning your meal ahead of time means just that–complete planning in advance. You have to consider what you plan to eat for the next several days and write it all down. This allows you to purchase the right food for your meals. In addition, it accomplishes something that most people hate to do in the first place–counting calories.

When you plan in advance you should be making sure that you are taking in the right amount of calories each day. It doesn't do any good to plan ahead if you are going to sabotage your goals with what you are eating. I keep a spreadsheet that has 5 columns–food, calories, protein, carbs, fat. I fill that spreadsheet in for each meal and when I am done, I have successfully counted my calories. You could use a web-based program to accomplish the same thing. There are good ones at Fit Day and Livestrong.

With this approach there is no need to count calories as you eat. It is no longer a surprise. You have planned for your calories to be an exact number. This relieves alot of pressure from you. I suggest you try this just for one week and you will be back here thanking me! (I personally thank Tom Venuto for this suggestion).

Avoiding Pitfalls

There is a huge danger to going to parties and sporting events when you are trying to transform your physique. By planning ahead, you will not succumb to the temptations of eating the wrong things. Yes, people will ask you why you are not eating the party food, so just be honest without slamming the food they are eating. I usually say “I'm trying to lose some fat on my body and if I am not consistent I will never get there.” It works. People accept that as an explanation.

The more often you do this, the easier it becomes. I was self-conscious at first, but found that the rewards I am getting far outweigh the looks I get. I know what I want and I am going for it.

Take a Stand

I say you should take a stand right now. Vow to change how you eat for the better. Plan your meals so that you can count those calories and avoid the pitfalls of junk food. Your new physique will make you happy you did!

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Protein Shake for High Carb Days

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[pro-player width='530′ height='253′ type='video']http://www.youtube.com/watch?v=z2lMzZp7mhc[/pro-player]

As you read in a my article entitled Time To Reload, I am utilizing a carb-cycling approach to nutrition at this point. In order to get the proper amount of carbs, I have come up with this great tasting protein shake that is high in carbs. This particular recipe is extremely tasty. The ingredients:

 

2 scoops of Cytosport 100% Whey (Chocolate)

1 banana

2 tablespoons of peanut butter

1/4 cup of apple juice

1 cup of orange juice

 

This makes a shake that is 590 calories with 38 grams of protein, 74 grams of carbohydrates and 20 grams of fat. You can cut down on the ingredients to change the totals depending upon your desired calorie intake.

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Carb Up After Workout Shake

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Today I show you how to make a great after workout shake for higher carb days. It tastes great and has some awesome ingredients.

Ingredients:

1/2 cup of oats
8 oz. non-fat milk
1 cup frozen blueberries
1 medium banana
1 scoop whey protein (26 g.)

Directions:

First you add 1/2 cup of oats to the blender.  Next, add 8 oz. of non-fat milk to the blender.  Next, add 1 cup of frozen blueberries.  Next, add one medium sized banana. Finally, add one scoop of whey protein.  Blend it all together and drink!

This smoothie is powerful. I use it on my Saturday carb up days after my training session. It helps guide my body in the right direction after a long week on low carb meals. This guy is a whopping 761 calories. It contains 39 g. of protein, 107 g. of carbs and just 9 g. of fat. This means this smoothie is 70% carbs, 20% protein and 10% fat. This is exactly what I am aiming for.

If the calories are too high simply cut back on the amount of ingredients you use.

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