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- 9 okt 2002
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MY DIET
I like to share with you my diet; only it is not so that this will work for everybody. This is what works for me and most of the people I help with their diet and training. I realize myself that not everybody is the same but basically this is what to my opinion works.
During the 20 years I am in Bodybuilding I tried all kinds of diets and made all the mistakes most people make, but the last four years I found the balance in my training combined with the this diet. There are many different opinions and diets but actually it is very simple and there are no, so called, secrets. I tried carbohydrate diets with pasta’s rice and potatoes I also tried fruit and vegetable diets, diets with combinations from protein and complex carbohydrates, low calorie, high calorie diets and so on, none of them were accurate. I went back to the old basic diet from the Bodybuilders, protein. I eat red meat, chicken, egg whites and fish with salads or sometimes boiled vegetables and almost no complex carbohydrates like pasta, rice, potatoes and bread. The only complex carbohydrates I eat are oatmeal and muesli for breakfast and the only diary I eat is low fat quark and yogurt and sometimes very low fat cheese. I use no sugar or extra salt because there is enough sugar and salt in the food you buy at the stores and I only use a grill and microwave to prepare my food. Since the four years I eat like this I am extremely healthy, perfect skin, nails and hair. Also I have no problems with differences in my weight. My weight is the same for all these years and my body fat stays low all the time. When you think of it it is simple because muscles need protein. I also use junk days because it is not easy when you have a busy social live with lots of traveling and diners besides the fact that sometimes you need a break. With junk days I mean that you have one or two days a week, for me usually the weekends and when I travel, eating whatever you like and drink alcohol when you like to drink.
Pre- Contest Diet
To my opinion there is no such thing as a pre contest diet. I believe that you always have to eat the way I do (see my diet) and play with the junk days and your training. The only thing you change is adding more cardio exercises to your training and cutting out junk days. When you start preparing for a contest you do not drink alcohol and coffee for 1 month, of course only when you drink alcohol and coffee, and take out the junk days. When you are closer to the contest and you find out that you go to fast and start losing weight instead of fat than you add one junk day in and see what happens. Three days before the contest you start to drink every night before you go to bed a small glass of vodka, gin, jenever or whisky to lose water. Alcohol is a natural diuretic, but only when you are not used to drinking every day! And in the mornings a cup of strong coffee, this is like the alcohol a natural diuretic.
My Tips
The best things to eat are: red meat, chicken, fish, egg whites and low fat quark for protein and oatmeal and muesli for complex carbohydrates. When you cannot without pasta, rice or potatoes than you can use this but not too much. Fruit is o.k. but I would not take to much fruit because fruit contains sugar, natural, but sugar. Vegetables: I am not a big vegetable eater and only eat salads with vinegar or low fat dressing. When you are a vegetable eater I recommend broccoli, asperses and green string beans only bowled in water with nothing added. When you use some oil I would suggest using first class soja oil, olive oil or arachide oil. I myself have a special barbecue grill in my kitchen so I do not need to use any oil and I cook my fish in a rice-steamer. Butter is not admitted also sugar and milk products even when they are low fat. The only dairy products you can use are cottage cheese (low fat), low fat quark or yogurt. Make it a habit to use water instead of milk when you make protein shakes etc. Also never train without food in your system only when you do cardio it is no problem, but when you do weight training you need strength and you cannot be strong without food.
Breakfast is very important, always have breakfast make this you biggest meal of the day! Also try to eat as plain as possible the only thing you can use to make it taste better are herbs, lemon, vinegar or low fat dressings and do not ad salt, there is enough salt in your food already from nature. I also do not eat bread but that is not needed in this diet and bread contains a lot of sugar and salt.
Following an example of what I eat a day:
Breakfast:
Bowl of oatmeal mixed from water, or quark with muesli or fruit
Lunch:
Steak, chicken, Fish or an omelet from 6 eggwhites
Diner:
Steak, chicken or Fish with salad or broccoli
When I am hungry in between meals or in the evening I Low fat quark with or without fruit this depends on how I feel. But you will find out that because you eat mainly protein you are not that hungry in between meals.
Try to drink water al day and when you drink coffee and/or tea use no sugar or milk. When you like to drink something fresh a light soda drink is not a problem as long as you try to keep that in hand.
It is also important to look in the mirror and measure your fat instead of looking at the weight scale. Sometimes you look better with less fat when you are heavier because when you have more muscle you will be heavier. When you loose a lot of weight that does not always mean that you lose fat. I know a lot of very lean people who have a very high fat percentage compared to heavier people with a lot of muscle.
Haar voorbeeld dieet
? Iemand commentaar??
I like to share with you my diet; only it is not so that this will work for everybody. This is what works for me and most of the people I help with their diet and training. I realize myself that not everybody is the same but basically this is what to my opinion works.
During the 20 years I am in Bodybuilding I tried all kinds of diets and made all the mistakes most people make, but the last four years I found the balance in my training combined with the this diet. There are many different opinions and diets but actually it is very simple and there are no, so called, secrets. I tried carbohydrate diets with pasta’s rice and potatoes I also tried fruit and vegetable diets, diets with combinations from protein and complex carbohydrates, low calorie, high calorie diets and so on, none of them were accurate. I went back to the old basic diet from the Bodybuilders, protein. I eat red meat, chicken, egg whites and fish with salads or sometimes boiled vegetables and almost no complex carbohydrates like pasta, rice, potatoes and bread. The only complex carbohydrates I eat are oatmeal and muesli for breakfast and the only diary I eat is low fat quark and yogurt and sometimes very low fat cheese. I use no sugar or extra salt because there is enough sugar and salt in the food you buy at the stores and I only use a grill and microwave to prepare my food. Since the four years I eat like this I am extremely healthy, perfect skin, nails and hair. Also I have no problems with differences in my weight. My weight is the same for all these years and my body fat stays low all the time. When you think of it it is simple because muscles need protein. I also use junk days because it is not easy when you have a busy social live with lots of traveling and diners besides the fact that sometimes you need a break. With junk days I mean that you have one or two days a week, for me usually the weekends and when I travel, eating whatever you like and drink alcohol when you like to drink.
Pre- Contest Diet
To my opinion there is no such thing as a pre contest diet. I believe that you always have to eat the way I do (see my diet) and play with the junk days and your training. The only thing you change is adding more cardio exercises to your training and cutting out junk days. When you start preparing for a contest you do not drink alcohol and coffee for 1 month, of course only when you drink alcohol and coffee, and take out the junk days. When you are closer to the contest and you find out that you go to fast and start losing weight instead of fat than you add one junk day in and see what happens. Three days before the contest you start to drink every night before you go to bed a small glass of vodka, gin, jenever or whisky to lose water. Alcohol is a natural diuretic, but only when you are not used to drinking every day! And in the mornings a cup of strong coffee, this is like the alcohol a natural diuretic.
My Tips
The best things to eat are: red meat, chicken, fish, egg whites and low fat quark for protein and oatmeal and muesli for complex carbohydrates. When you cannot without pasta, rice or potatoes than you can use this but not too much. Fruit is o.k. but I would not take to much fruit because fruit contains sugar, natural, but sugar. Vegetables: I am not a big vegetable eater and only eat salads with vinegar or low fat dressing. When you are a vegetable eater I recommend broccoli, asperses and green string beans only bowled in water with nothing added. When you use some oil I would suggest using first class soja oil, olive oil or arachide oil. I myself have a special barbecue grill in my kitchen so I do not need to use any oil and I cook my fish in a rice-steamer. Butter is not admitted also sugar and milk products even when they are low fat. The only dairy products you can use are cottage cheese (low fat), low fat quark or yogurt. Make it a habit to use water instead of milk when you make protein shakes etc. Also never train without food in your system only when you do cardio it is no problem, but when you do weight training you need strength and you cannot be strong without food.
Breakfast is very important, always have breakfast make this you biggest meal of the day! Also try to eat as plain as possible the only thing you can use to make it taste better are herbs, lemon, vinegar or low fat dressings and do not ad salt, there is enough salt in your food already from nature. I also do not eat bread but that is not needed in this diet and bread contains a lot of sugar and salt.
Following an example of what I eat a day:
Breakfast:
Bowl of oatmeal mixed from water, or quark with muesli or fruit
Lunch:
Steak, chicken, Fish or an omelet from 6 eggwhites
Diner:
Steak, chicken or Fish with salad or broccoli
When I am hungry in between meals or in the evening I Low fat quark with or without fruit this depends on how I feel. But you will find out that because you eat mainly protein you are not that hungry in between meals.
Try to drink water al day and when you drink coffee and/or tea use no sugar or milk. When you like to drink something fresh a light soda drink is not a problem as long as you try to keep that in hand.
It is also important to look in the mirror and measure your fat instead of looking at the weight scale. Sometimes you look better with less fat when you are heavier because when you have more muscle you will be heavier. When you loose a lot of weight that does not always mean that you lose fat. I know a lot of very lean people who have a very high fat percentage compared to heavier people with a lot of muscle.
Haar voorbeeld dieet
? Iemand commentaar??
