steve_d
17-02-2012, 09:29 AM
My latest article for Cygen: http://networkedblogs.com/u5UZ2
In preparation for the Nova Scotia Provincial Bodybuilding Championships, Cygen Athlete Steve Doucette is getting ripped. With so many years experience in contest prep, Steve has tried a lot of different diets. Check out this latest article to find out what "secret" he's discovered.
So is there a secret to dieting? Not really…How many different diets are there around these days? It would be absolutely impossible for me to list all of their names. But you have broad categories such as: low carb – high fat, low fat - high carb, moderate everything, Ketogenic, low calorie, high protein and so on. Then with any of those approaches, you have a gimmick. For example, meal frequency, meal timing, cheat meals, only consuming certain macronutrients at a time, and so on. Add to that other point system diets where you aren’t really restricted with what you can eat – but things are broken down into points which essentially is a way of counting calories, without needing to know what a calorie is. So which of these diets are the best? Which of these diets do I follow?
To be honest, I don’t follow any of those diets. Although, if you looked at what I ate in a day, you might think I am following principles from all of them. As I am writing this, I am currently in a contest preparation and definitely watching calories, carbs, proteins, fats…I am bordering on a Ketogenic diet at most times, I eat frequently and therefore ‘time’ my meals…although the timing changes every day, so it’s quite dynamic and not as structured as one might think. I even have cheat meals, which is something relatively new for me – I never used to have cheat meals, although incorporating them hasn’t hurt my conditioning, nor has it really improved it all that much… And honestly, I even throw in a little of the ‘point system’ theory, since once in a while I may eat something that one might assume is ‘forbidden’ for a bodybuilder… Ex. a half a chocolate bar before the gym, whatever it is that might satisfy a little craving and maybe as a side bonus give me a little more energy in my workout.
So what is the point I am trying to get at here? In my 15 years experience with contest preparation, I have learned 1 really important thing…EVERY DIET WORKS! Crazy as it may sound; there isn’t a rational diet out there that won’t help you lose body fat. Some may help you lose faster – particularly initially with water loss, some may be harder to tolerate, some may be really easy to handle but weight loss is very gradual. For the purpose of this article, I am only briefly going to mention that if you are reading this with the intentions of long term weight loss – ie, weight loss that is permanent once you’ve reached your target (whatever that target is), slow and steady wins the race…If you need to lose 50 pounds, do it over a couple years. If you need to lose 10, again, do it over a couple of years. If you do it fast, it will not be sustainable. There is a reason why the whole “95% of diets fail” idea is tossed around. Most people who diet think of the end result rather than focus on long term health.
But for those of you out there thinking about competing in a bodybuilding, physique contest, or photo shoot, and you are prepared to face the fact that the way you look on stage is just that: “the way you’ll look for ONE DAY”. It is nothing but a short term diet goal. In any case, the diet that works best is the diet that you can handle best. How many times do I hear people say “every individual is different” or “we are all unique so what works for you may not work for me”... Honestly, I don’t buy it! If one person could follow my diet to a tee, then they would likely lose as much or more bodyweight keeping all other variables the same (cardio, activity levels, body weight, supplements, etc). Sure, there is human variability in metabolism, ability to process certain macronutrients, allergies to specific foods, etc…but this variability is a lot smaller than people assume it to be. I believe the notion of “what works for you doesn’t work for me” comes from an entirely different form of variability. Our physiology is very similar…but our psychology is the most variable thing that can exist between humans. What works for ME may not be tolerable for someone else. I know so many people who diet for competitions, and it amazes me what each person uses as their own ‘tricks’ to keep their sanity. Whether that is consuming the largest air-filled, ice-filled protein shakes ever imaginable, or enough salad to keep your belly the size of a 9 month old pregnant lady with triplets (I have often been guilty of those two!). Or perhaps you need that little sweetness, a little extra twin sugar in your coffee. Perhaps its finding the lowest calorie equivalent to a pancake (and who are we kidding, none of them really taste like a pancake!). Maybe it’s creating pudding out of your protein powder, or attempting to make “muffins” out of protein powder and egg whites. Low calorie or ‘calorie free’ alternatives to syrup, spices, sweeteners… The list goes on and on. But this is what makes dieting tolerable. This is where the psychology is variable. Why does a keto diet work for some whereas not for others? It’s not because of our physiology. It would work for everyone. However some people can’t mentally handle it.
So the moral of the story is, stick to a diet you can handle mentally and physically. If Jared (you know…”Mr. Subway”) would have eaten a diet filled with lettuce, veggies, protein powder, plain chicken and tuna, he’d probably still be the obese guy he used to be…And if I ate 2 Subway sandwiches every day, I’d probably give up in a week. So stick to what works for you. The key thing is to keep it as healthy as possible – because not only are you trying to lose weight, you’re trying to live a long and healthy life.
In preparation for the Nova Scotia Provincial Bodybuilding Championships, Cygen Athlete Steve Doucette is getting ripped. With so many years experience in contest prep, Steve has tried a lot of different diets. Check out this latest article to find out what "secret" he's discovered.
So is there a secret to dieting? Not really…How many different diets are there around these days? It would be absolutely impossible for me to list all of their names. But you have broad categories such as: low carb – high fat, low fat - high carb, moderate everything, Ketogenic, low calorie, high protein and so on. Then with any of those approaches, you have a gimmick. For example, meal frequency, meal timing, cheat meals, only consuming certain macronutrients at a time, and so on. Add to that other point system diets where you aren’t really restricted with what you can eat – but things are broken down into points which essentially is a way of counting calories, without needing to know what a calorie is. So which of these diets are the best? Which of these diets do I follow?
To be honest, I don’t follow any of those diets. Although, if you looked at what I ate in a day, you might think I am following principles from all of them. As I am writing this, I am currently in a contest preparation and definitely watching calories, carbs, proteins, fats…I am bordering on a Ketogenic diet at most times, I eat frequently and therefore ‘time’ my meals…although the timing changes every day, so it’s quite dynamic and not as structured as one might think. I even have cheat meals, which is something relatively new for me – I never used to have cheat meals, although incorporating them hasn’t hurt my conditioning, nor has it really improved it all that much… And honestly, I even throw in a little of the ‘point system’ theory, since once in a while I may eat something that one might assume is ‘forbidden’ for a bodybuilder… Ex. a half a chocolate bar before the gym, whatever it is that might satisfy a little craving and maybe as a side bonus give me a little more energy in my workout.
So what is the point I am trying to get at here? In my 15 years experience with contest preparation, I have learned 1 really important thing…EVERY DIET WORKS! Crazy as it may sound; there isn’t a rational diet out there that won’t help you lose body fat. Some may help you lose faster – particularly initially with water loss, some may be harder to tolerate, some may be really easy to handle but weight loss is very gradual. For the purpose of this article, I am only briefly going to mention that if you are reading this with the intentions of long term weight loss – ie, weight loss that is permanent once you’ve reached your target (whatever that target is), slow and steady wins the race…If you need to lose 50 pounds, do it over a couple years. If you need to lose 10, again, do it over a couple of years. If you do it fast, it will not be sustainable. There is a reason why the whole “95% of diets fail” idea is tossed around. Most people who diet think of the end result rather than focus on long term health.
But for those of you out there thinking about competing in a bodybuilding, physique contest, or photo shoot, and you are prepared to face the fact that the way you look on stage is just that: “the way you’ll look for ONE DAY”. It is nothing but a short term diet goal. In any case, the diet that works best is the diet that you can handle best. How many times do I hear people say “every individual is different” or “we are all unique so what works for you may not work for me”... Honestly, I don’t buy it! If one person could follow my diet to a tee, then they would likely lose as much or more bodyweight keeping all other variables the same (cardio, activity levels, body weight, supplements, etc). Sure, there is human variability in metabolism, ability to process certain macronutrients, allergies to specific foods, etc…but this variability is a lot smaller than people assume it to be. I believe the notion of “what works for you doesn’t work for me” comes from an entirely different form of variability. Our physiology is very similar…but our psychology is the most variable thing that can exist between humans. What works for ME may not be tolerable for someone else. I know so many people who diet for competitions, and it amazes me what each person uses as their own ‘tricks’ to keep their sanity. Whether that is consuming the largest air-filled, ice-filled protein shakes ever imaginable, or enough salad to keep your belly the size of a 9 month old pregnant lady with triplets (I have often been guilty of those two!). Or perhaps you need that little sweetness, a little extra twin sugar in your coffee. Perhaps its finding the lowest calorie equivalent to a pancake (and who are we kidding, none of them really taste like a pancake!). Maybe it’s creating pudding out of your protein powder, or attempting to make “muffins” out of protein powder and egg whites. Low calorie or ‘calorie free’ alternatives to syrup, spices, sweeteners… The list goes on and on. But this is what makes dieting tolerable. This is where the psychology is variable. Why does a keto diet work for some whereas not for others? It’s not because of our physiology. It would work for everyone. However some people can’t mentally handle it.
So the moral of the story is, stick to a diet you can handle mentally and physically. If Jared (you know…”Mr. Subway”) would have eaten a diet filled with lettuce, veggies, protein powder, plain chicken and tuna, he’d probably still be the obese guy he used to be…And if I ate 2 Subway sandwiches every day, I’d probably give up in a week. So stick to what works for you. The key thing is to keep it as healthy as possible – because not only are you trying to lose weight, you’re trying to live a long and healthy life.