Dorian Yates Secret: What Lean People Are Doing To Get That Way
A consensus has arisen within the bodybuilding world over the past twenty years regarding the exact modes and procedures needed to become lean as humanly possible while retaining muscle mass. Across the nation and the world, bodybuilders are lifting weights, hitting aerobics and eating with discipline in order to melt body fat. While they might quibble over the content of the workout or the food selections, perhaps they'd argue over what was the superior cardio mode, what they wouldn't argue about was the overall procedures.
The flat-out fact is that a radically lowered body fat percentage can be obtained by anyone who has maniacal discipline: they need to lift weights like a labor camp detainee and blast away at metabolism-elevating cardio with Big Ben regularity. They preplan every bite they eat. If you are that in control of self, environment and life-circumstance and can exert the requisite discipline and denial, you too can achieve a super-low body fat percentile. It requires that eating, exercise and rest are in perfect symmetrical proportion.
The procedures bodybuilders use to lose fat are the absolute best and most effective if the stated goal is to reduce body fat and retain or actually add muscle. To win at bodybuilding above all else, you must be lean. If you are not lean you are damned to nothingness and unless you posses less than a 10% body fat percentile (for a man) don't even consider entering a local meet ? you'd get blown into the weeds. In the bodybuilding world, it's assumed everyone will be lean ? otherwise they wouldn't be there ? the winners are determined by symmetry and muscle mass.
So how do all these bodybuilders routinely acquire 3-9% body fat percentiles ? a degree of condition unreachable for all but the elite 25-years ago? It was a confluence of events. The fall of the Iron Curtain allowed all that bottled up information about training to filter westward: this was the start of the information revolution that culminated with the advent to the internet. A leanness quantum leap occurred when bodybuilders began systematically including cardio in the training regimen. It had been assumed cardio would 'tear muscle down' but in fact cardio not only burned extra calories but improved endurance thereby allowing the athletes to train harder, longer, more often. Aerobics resulted in a huge across-the-board improvement as intense cardio burns calories and the metabolism remains elevated hours afterward. Cardio timing tricks improved results.
Bodybuilders began using powerlifter training tactics to grow larger. When the bodybuilders began increasing calories to support the intense training and newly added cardio, a funny thing occurred: they didn't get fat. They got larger. They got more muscular. Incongruously they also became leaner. They discovered that they could eat lots of calories as long as the calories were derived from approved food sources. The caloric consumption was spread over multiple meals eaten at even time intervals throughout the day. The top pros were eating 7,000 to 10,000 calories a day to support 270 to 320 pounds of "off-season" muscle mass. Dorian Yates told me he would whittle from 300-pounds to a contest ripped 260-pounds by imperceptibly reducing his calories from 6,000 a day to 3,500. He reduced gradually, taking 12-weeks to peak. If he dipped below 3,500 calories, hard-earned muscle would evaporate. At 290 Dorian could walk his twin Dobermans at top speed and achieve an 80% age-related heart rate. He was famous for lifting bar-bending poundage yet his food selections were surprisingly 'normal'
Typical daily meal schedule ? pre-competition phase
3,500 calories ? 50% - 55% carbs, 30% protein, 15% - 20% fat
7am Meal 1 500 grams oatmeal, 6 egg whites, 2 yolks, 2 slices whole wheat toast, banana
10am Meal 2 mid-morning 40-grams of protein (powder mixed with water), 300-grams potato
1pm Meal 3 200 grams chicken breast, 100 grams rice, 100 grams mixed vegetables
4pm Meal 4 40 grams of protein, banana
6pm Meal 5 post-workout 70 grams of carbohydrate powder, 30 grams of protein powder
7pm Meal 6 200 grams of extra lean beef, 300 grams baked potato, 200 grams broccoli
10pm Meal 7 40 grams of protein powder, 50 grams oatmeal
This is Dorian's pre-competition cut diet (eating at his strictest) yet this menu seems hardly inhumane. The key is the type of foods, the timing of ingestion and the mixing of the various foods together. Everything within the diet is selected and prepared and placed for a specific reason.
For example; the first meal of the day is delayed until he completes his early morning cardio session. Glycogen, low coming off the sleep/fast cycle, exhausts itself and at that point body fat is mobilized to fuel the aerobic session. Once the cardio session is complete he replenishes depleted carb stores to curtail controlled catabolism. Throughout the day at equal time intervals he eats. Every two to three hours he refuels in some manner or fashion. He establishes and maintains continual anabolism. The meals are comprised of a protein portion, a fiber carb portion and a portion of starchy carbs. Fiber retards insulin released by starch carbs ? protein does also to a lesser degree.
Dorian kept his fat consumption to a realistic (for a pro bodybuilder) 15 to 20% of total calories. He would train in the afternoon and as soon as his brutal training session was over he would re-supply his body with exactly what it needed in the form of a protein/carb shake. He wanted to retain as much of his awesome muscle mass as possible and not consume a single calorie more than necessary to do that! By hovering at the caloric balance point and using the caloric cost of exercise to create a negative energy balance, fat was systematically burned to cover caloric shortfall. He would keep this methodical regimentation up for 12 straight weeks, every single day, without a single break. In order to have his body fat level down to 2-3% on the day of competition, he would maintain a decent number of calories in the face of dramatically increased physical activity: more cardio, more lifting, longer session with poundage designed to etch and shape final muscular detail ? the bulk building phase ended months ago.
This is all about melting the last vestiges of fat off the body without destroying mass. The razors edge. No room for error or momentary lapses in discipline ? at this levels those who lapse end up 17th. He fuels himself with food throughout the day: he still eats fruit and beef and potatoes. Hardly gulag fare?this approach works: as attested by bodybuilders everywhere who are obtaining sub-10% body fat percentiles on a widespread basis using a similar template to the one used be The Diesel.
If you have the circumstance and the discipline, a mild version of this rigid approach might work wonders.
Marty Gallagher is a former fitness columnist for washingtonpost.com. He is also a former national and world champion powerlifter. Marty's articles have been featured in Muscle Media, Muscle & Fitness, and Powerlifting USA magazines. His website, http://www.martygallagher.com, assimilates years of accumulated knowledge from the athletic elite and makes them accessible to the common person. The "Purposeful Primitive" way has been proven effective time after time after time for weight loss, increasing muscle tone, and complete physical transformation.
 Google News Updated : Sat, 11 Oct 2008 11:50:43 GMT Paulson Indicates Need to Purchase Bank Equity `Soon as We Can' - Bloomberg
Bloomberg - By John Brinsley and Rebecca Christie Oct. 11 (Bloomberg) -- US Treasury Secretary Henry Paulson indicated that pumping government funds into banks is a priority and said financial markets will remain volatile. US to buy shares in struggling banks Obama welcomes Paulson plan to buy equity in firms Publ.Date : Sat, 11 Oct 2008 04:21:05 GMT McCain calms supporters, urges respect for Obama - Los Angeles Times
Los Angeles Times - 'NO MA'AM': Sen. John McCain takes a question from a supporter who called Democratic rival Barack Obama an Arab at a town hall meeting in Lakeville, Minn. McCain-Palin's hot rhetoric risks GOP backlash McCain Lauds and Attacks Obama in Same Day Publ.Date : Sat, 11 Oct 2008 09:04:20 GMT Morgan Stanley, Goldman May Gain Investment From US Treasury - Bloomberg
Bloomberg - By Christine Harper Oct. 11 (Bloomberg) -- Morgan Stanley and Goldman Sachs Group Inc., the biggest independent US investment banks, may reap cash infusions as part of Treasury Secretary Henry Paulson's plan to buy stakes in financial institutions, ... As Stock Falls, Morgan Looks to Japanese Bank Morgan Stanley hangs on Mitsubishi's $9bn pledge Publ.Date : Sat, 11 Oct 2008 04:30:39 GMT Stevens's Reputation 'Sterling,' Powell Says - Washington Post
Washington Post - By Del Quentin Wilber Former secretary of state Colin L. Powell told jurors in the corruption trial of Sen. Ted Stevens yesterday that the powerful Alaska Republican had a "sterling" reputation among the nation's military and political leaders. Reporter's Notebook: Powell Takes the Stand for Stevens Powell says Sen. Stevens' integrity "sterling" Publ.Date : Sat, 11 Oct 2008 03:13:53 GMT Palin violated ethics law, inquiry concludes - International Herald Tribune
International Herald Tribune - By Serge F. Kovaleski NEW YORK: Sarah Palin, the Republican vice-presidential candidate, abused her powers as governor of Alaska by pressuring subordinates to try to get her former brother-in-law, a state trooper, fired, according to an investigation ... Palin ethics lapse cited Alaska probe finds Palin 'abused her power' Publ.Date : Sat, 11 Oct 2008 09:58:28 GMT Mugabe Hands Ministries to His Party - New York Times
New York Times - By CELIA DUGGER JOHANNESBURG - In a step likely to lead to the collapse of a painstakingly negotiated power-sharing deal, Zimbabwe's Robert Mugabe, in office for 28 years, has unilaterally declared that his party will retain the most powerful ... Mugabe 'gives Zanu-PF key posts' Zimbabwe's Mugabe hands key ministries to his party Publ.Date : Sat, 11 Oct 2008 10:57:49 GMT Thai protest leaders released on bail, vow new rallies - AFP
AFP - BANGKOK (AFP) - Leaders of Thai anti-government protests were granted bail Friday after surrendering to police and immediately vowed new rallies, raising fears of mounting turmoil days after deadly street clashes. Video: Raw Video: Tear Gas Fired at Thai Protestors PAD leaders surrender to Thailand police Publ.Date : Fri, 10 Oct 2008 15:31:03 GMT Increase Search Engine Traffic |
PARLOT::Ebooks, Scripts,
Websites, and more... You know you're on autopilot during your workouts when, halfway... Read More The stiff-legged deadlift is one of the best exercises you... Read More The Bent-Over Lateral Raise is one of the most common... Read More Other articles in this series looked at a number of... Read More Embarking on a dumbbell exercise program? Then examine two well... Read More Now that we have a trainer, our next concern is... Read More Other articles in this series looked at a number of... Read More Other articles in this series looked at a number of... Read More Is the 'I Feel Fat Day' (IFFD) syndrome affecting your... Read More Are you ready to live a more powerful life by... Read More You can only build muscle tissue if you can generate... Read More Until I started following a routine to eat, my gains... Read More Lets discuss what I term as Muscle and Fitness --... Read More The foolish idea that 'more is better' when it comes... Read More You may be wondering, "How can I possibly do resistance... Read More Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More The Front Squat:As you may have already discovered, the squat... Read More You've decided to join a gym, but you're not sure... Read More The aim for beginners to weight training must be to... Read More The chest area is one of the easist muscle groups... Read More Other articles in this series looked at a number of... Read More Creating a larger more powerful chest is difficult but if... Read More I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More If you clearly understand and apply the principles involved in... Read More Are you a Baby Boomer? If you were born between... Read More
Adsense
websites
Sneak a Little Intensity into Your Workout
Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L
Target: Rear Delts: One Simple Movement and They?ll be on Fire!
Exercise The Right Way - The Barbell Bent-Over Row
Why You Must Choose The Right Dumbells For Maximum Results Results
Clothes and Shoes and Stretching
Exercise The Right Way - The Wrist Curl
Exercise The Right Way - The Leg Press
Body Building Mind Games: Dont Let Your Weight Determine Your Mood!
5 Diet Fitness Tips You Can Use Today
Increase Your Training Intensity - Forced Repetitions
A Very Simple Program Anybody Can Follow To Gain MASS
Muscle and Fitness -- The First Key To Achieving Your Goals
How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!
Resistance Training With Your Dog
Pipes, Guns, Bazookas - Killer Biceps
The Ultimate Hard Body Exercise
The Dangerous Secret of Extreme Muscle Growth
Machine Exercises That Suit Beginners
Chest Exercises For Beginning Bodybuilders
Exercise The Right Way - The Upright Row
How to Build a Bigger and Better Chest
Muscle-Building Exercises and Growth-Boosters
An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!
The Baby Boomer Athlete
Affordable and Reliable Web Hosting Starting at $4.49/Month
Increase Your Training Intensity - Training To Failure
You can only build muscle tissue if you can generate... Read More
Exercise The Right Way - The Seated Calf Raise
Other articles in this series looked at a number of... Read More
But I Dont Want Muscles! Part 1: What Muscle is, and how to Build (or Avoid) It
One of the common comments I hear from my female... Read More
The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain
There are many causes of back pain. Injury, illness, herniated... Read More
The How To Guide for Six Pack Abs
First off I want to mention that, for most people,... Read More
Questioning Proper Abdominal Training
Q: I've heard you mention that you don't need tons... Read More
Know All about Power Push Ups
Push ups are the most convenient way to build up... Read More
BMI Calculator Results
BMI, Body Mass Index, is the most popular and simple... Read More
How Stretching Can Explode Your Muscle Growth
When you think about gaining muscle, stretching is probably not... Read More
Build More Muscle Mass And Strength Without Supplements
Who should use this method to build muscle quickly?If you're... Read More
Scientific Principles For Effective Muscle Gain
It's an unfortunate reality that throughout the years there has... Read More
?Bodybuilding Sins? That Cause Back Pain and Missed Workouts
It's one thing for someone who sits at a computer... Read More
Reasons Why Leg Training Should Not Be Ignored
As a modern weight lifter or body builder, I want... Read More
5 Diet Fitness Tips You Can Use Today
Are you ready to live a more powerful life by... Read More
The Anabolic Evolution of Modern Bodybuilding
Since the early days of physical culture, modern man has... Read More
Exercise The Right Way - The Standing Calf Raise
Other articles in this series looked at a number of... Read More
Debunking the Top Ab Myths
Ab training has been done to death but it's time... Read More
Exercise The Right Way - The Leg Curl
Other articles in this series looked at a number of... Read More
Balance Is Key To The Optimum Physique
As Purposeful Primitives we understand the need practice two distinct... Read More
Exercise The Right Way - The Leg Press
Other articles in this series looked at a number of... Read More
Lifting for the Love of It!
Over the last couple of years I have taken a... Read More
Can Growth Hormone Boosters Enhance Muscle Growth?
Many experts feel that supplementation with growth hormones offers exciting... Read More
Know Your Muscles - The Lower Body
Becoming familiar with the muscles that make up your body... Read More
Exercise The Right Way - The Hammer Curl
Other articles in this series looked at a number of... Read More
4 Secrets to A Flat Stomach
Do you want a flat stomach? I don't know a... Read More
Muscle Building & Bodybuilding |