by Bill Willis, BSc
Beginner bodybuilders and advanced lifters need a nutritional plan to get - and stay in shape year-round. We’ve all slacked on diet, but the haphazard diets of most college guys who lift weights just won’t get them lean. To be lean, you need 5-6 well planned meals/day, custom designed to hone and refine your physique to a razor-sharp edge. A 12 pack of beer and then Taco Bell 2 nights per week may get you a fat drunk girl at the end of the night, but forget about obtaining a lean body.
Speaking of girls, don't forget that students who Create a Campus Men profile get a ton of attention from the ladies. Some guys use becoming a Campus Man as motivation to follow a strict, crazy lean diet like this one. We all need a little motivation sometimes!
Fail to plan…….Plan to Fail
When I talk diet with prospective personal training clients who are interested in getting lean, I hear the same response over and over again "I have to eat how many meals?... I can’t do that…"
As soon as I hear this response, I know getting them to be lean will be hopeless. To get huge and be lean, you need to be fuel your muscle-building.
Getting into Shape & Being Lean Becomes Your Life.
If you want a lean body, this is the price we must pay:
- no binge drinking followed by fast food on the weekends and
- a disciplined, consistent diet 7 days per week.
Although this amount of dedication may sound impossible, it is a small price to pay. The benefits to being a "sex-symbol" at your local bar are limitless. Give up Taco Bell, give up your beer gut, and the fat chic at the bar!
Diet Fads Do Not Work. Smart Weighlifters Plan For the Long-haul
Forget the generic diet plans that are outlined in South Beach, Atkins, Weight Watchers, etc.- these are all basically the same concept presented in different ways. They are designed to sell books to lazy guys who are looking for an easy way out.
You are (or aspire to be) huge and lean. You could care less about gimmicks and B.S. You realize there is no "secret," other than hard work and a well executed lean diet plan.
Burn More Calories Than Take In
The fundamental rule of dieting: To loose weight, you must burn more calories than you take in.
To get it right your diet from the start, you need an estimate of your maintenance calorie intake. Maintenance calorie intake is the amount of calories that your body requires to maintain your current body weight.
There are a number of ways to estimate this.
Step One: Estimate Your BMR.
For example, if your maintenance calorie level is 2750 calories, you need to reduce your daily calorie requirement by 250 calories to 2500 to begin fat loss. Generally, if you have been following a typical low fat diet, you are most likely eating 50-60 percent carbohydrates with variable levels of protein and a low percentage of fat.
You need to reduce this number, while increasing fat intake and keeping protein intake an ideal level.
We will use protein intake as the starting point to determine how many calories you need from fat and carbs. Once the protein requirement as a percent of calories is established, we will then move on to fat and carbs.
Calculate Your Lean Diet Requirements
Step Two: calculate how much protein you need on a daily basis.
Step Three: calculate how much carbs you need on a daily basis.
Step Four: calculate how much fat per day you need.
Following these recommendations will get you shredded in no time.
After You Obtain Your Lean Body
After you reach your ideal condition, simply use similar calculations to increase the calories a bit - so you are no longer losing weight, but maintaining weight to stay in tip-top condition.
While I have provided you with a good place to start, all of this must be coordinated with diet and training. Because this can only be addressed on a case-by-case basis, it is recommended that you consult with a competent personal trainer on this matter. Often for a reasonable fee an entire diet plan, supplement schedule, and weight training program can be mapped out in a 30 minute to 1 hour phone or email consultation. This will save you tons of money you would have wasted by experimenting with different plans to find one by trial and error.
Once you get lean enough to turn girls on, you can show off your new lean body by Creating a Campus Men profile. Creating a Campus Men profile provides you an opportunity to build a fanbase on the Internet and get paid for adding tips to our site using our incredibly easy Self-Publishing Tool. Six minutes filling out a form describing super-easy concepts and you get a check in the mail!
If you are not a student, but know of a college student who would benefit from our program, you can Nominate him to Become a Campus ManSince a photo is required for your profile, just wear a tank top or sleeveless shirt in your photo. You can also position the camera at a slight angle so your guns (arms) are fully visible in your photo. Remember, going through a crazy diet to lean - up is worthless if nobody gets to sees what you have built!