Lean Bodybuilding

January 4, 2023
Month Bodybuilding

Rule #7:
The Maximum Amount Of Fat One Should Lose Per Week Is 1-2 pounds. Use Calipers To See If The Numbers Are Going Down (Don't Worry About Calculating The BF%. Instead Concentrate On The Readings).

  • If your caliper readings are going down, then you know that body fat is being lost. If weight goes down but caliper readings remain unchanged, then you may be losing muscle.

    Conversely, you will only adjust your cardio upwards by a factor of five minutes per session or you will decrease your caloric intake slightly if no fat loss is experienced after two weeks.

    Too fast, too soon only leads to muscle loss and loss of strength. So what you want to do is lose no more than 2 pounds per week. The first Week will be the exception as typically anywhere between 5-10 pounds can be lost due to extra glycogen and water that the body is getting rid off. After the first week however, only 2 pounds should be the max amount.

    If no fat loss is experienced for a couple of weeks, then my recommendation would be to increase cardio to a session of 30 minutes every day and decrease 200-300 calories from carbohydrate sources.

    Later in the article, I will elaborate further on this.

  • Putting It All Together

    Now that we have some basic rules to follow, let's go over our 8-week plan on a weekly basis.

    Week 1 - Baseline Week


  • The strategy for training will be to implement a periodized plan with a focus on fat loss while keeping or increasing muscle. Following the principles laid out on The Body Sculpting Bible for Men, we will reduce the rest times and increase the volume every couple of weeks.

    Day 1 - Shoulders & Arms (Monday/Thursday)

    Day 2 - Legs (Tuesday/Friday)

    Day 3 - Chest & Back (Wednesday/Saturday)

  • Cardio
  • Perform 30 minutes of cardio for four days per week either first thing in the morning on an empty stomach or right after the workout.

    My favorite cardio activities in order of favoritism (first one being my favorite) are: Elliptical machine (using the handles on the side for more of a caloric burning effect), Recumbent Bike, Power Walking on the Treadmill, Gauntlet, Stair Stepper.

    Work hard and try to bring your heart rate to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max.

    Try to get better at the activity and burn more calories every time you do it. When you hit a plateau then you can increase the intensity of the machine. If you approach the cardio with the same enthusiasm and work ethic as your weight training, you will get the most out of it.

    If you can read something as you perform your cardio then you are certainly not working hard enough.

    See Rule 1 for a calculator.

  • Diet

  • Calculate your nutrient requirements by using the following formulas:

    Step 1: Calculate Calories.

  • Bodyweight x 15 = calories per day
  • Step 2: Calculate Macronutrient Requirements Per Day.

  • (calories per day x 0.4) / 4 = grams of carbs/day
    (calories per day x 0.4) / 4 = grams of protein/day
    (calories per day x 0.2) / 9 = grams of good fats/day
  • Step 3: Calculate Total Amounts Of Protein Per Meal.

  • Total grams of protein per day divided by 6. If the amount of protein is larger than 50 grams per meal, then divide by 7 to make the protein amount per meal more bearable. In this case, you will need to consume 7 meals per day.
  • Step 4: Calculate The Amount Of Carbohydrates That You Will Have Per Meal.

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