Feed Your Muscles, Starve Your Fat
Wet Wolf’s on a rampage, and this time, it’s diet myths he’s after. Make no mistake about it — your jaw will drop as he exposes the secret factor in constructing a diet that works.
Four years ago, I knew an IFBB Figure competitor. It seemed like every time we talked she was browsing web pages full of decadent desserts.
It didn’t stop there, though.
She’d always talk about what she was going to eat after her next show, and most of the time that fantasy became a reality by weeks end.
In between shows, she’d devour bags of miniature candy bars. Frequent dining excursions to tasty eateries were a weekly occurrence. Not even the steroids and excessive long-duration cardio could offset the caloric tidal wave that engulfed her like an angry tsunami.
At her final show of the year, she looked more like someone sixteen weeks out. She placed dead last.
Soon thereafter, she really went to town. Copious amounts of ice cream, multiple times a day; fudge and cookies filled the gaps in between. Two days after her last show, she couldn’t even fit into her shoes.
She gained forty pounds over the next month and couldn’t figure out why. After all, it was okay to eat ice cream and fudge as long as they were in small amounts and she was still doing cardio, as she put it.
Unfortunately, the Figure competitor described above suffered from a serious food addiction.
Whether its cupcakes, pizza, or peanut butter, when you try to convince a hungry female with a serious food addiction that she’s going to have to get very strict with her diet in order to be a Figure Athlete, she can get as angry as a wet hen, or more appropriate it can be like trying to crawl inside a hornet’s nest!
Starting with the Right Base
So, how do you prevent yourself from falling pray to the cravings of hydrogenated corn syrup and saturated fat?
For starters, stop counting calories, kilocalories, or anything that doesn’t have to do with actual nutrient quality. Stick with macronutrients. Proteins, carbohydrates, and fats are the foundation of what we’ll gauge.
Most importantly, don’t base your intake off your bodyweight; rather, base it off your lean body mass (LBM). LBM refers to anything that isn’t body fat. Organs, water, bone, and skeletal muscle are all examples.
Body fat is non-functional mass.
Let me break it down a step further.
The large five pounds of fat below is over twice the size of the five pounds of muscle, yet isn’t metabolically active.
This means it doesn’t require fuel to function. Better yet, if you don’t feed it, then it shrinks.
Now, the question is why would you want to account for fat mass when designing the intake of an eating pattern?
Take home point: Only feed the lean body mass and starve the fat.
The Same, But Different
Figure Athlete #1
Weight: 147 pounds
LBM: 104 pounds
Body fat: 29%
And yes, don’t be fooled, many Figure Athletes really do get in the mid to low 20% body fat range several months into the off-season.
Figure Athlete #2
Weight: 147 pounds
LBM: 132 pounds
Body fat: 10%
Both of these girls weigh the same so they should both take in the same amount of calories, right?
Not a chance.
Figure Athlete #2 has a much greater amount of LBM, and therefore will require a much greater intake to support her metabolic function.
And even if she did base her intake off her bodyweight, she could still be successful since her body fat is very low.
Figure Athlete #1 would be fighting an uphill battle if she were to base her intake off her bodyweight. Instead, she’ll base her intake off her LBM, and the gap between body fat and LBM will close.
Side note: If I did base her numbers off her bodyweight, I could use the numbers used in the previous article and demonstrated with the girl below.
When I put up the eating pattern numbers in the last article, it didn’t take me long to realize that many girls really do suffer from serious food addictions.
I can picture it now: Upon reading the proposed eating pattern and curious to see how much room for late night empty calorie binges would be allowed, the hydrogenated oil-craving vixen nearly tore apart her bedroom looking for the nearest calculator.
Clenching the calculator with her sweaty little paws, she feverishly pecked away at the keys with open anticipation of the magical diet that awaited her.
Like a deer in the headlights, she sat there stunned, speechless that the evil Wet Wolf was going to deny her ritualistic half jar of peanut butter during Desperate Housewives re-runs.
Say good bye to the caramel and cream laced mocha frappuccino-thingy, and I don’t care if your cute little niece made those frosted cupcakes with sprinkles or not. You’re going to have to demonstrate some discipline!
So, there she was quivering in anger. She stormed back onto the computer, shaking in frustration, she typed away:
“You’ll give me an eating disorder!”
“I eat more than that on my final week of a contest diet!”
Settle down, sugar lips. Get control of that sweet tooth of yours, and I’ll show you how it’s done.
Following the Wolf’s Path
Below is a great example of a girl who was successful on the previous eating pattern numbers.
112 pounds, 26.7% body fat, and 83 pounds of LBM
112 pounds, 20% body fat, and 90 pounds of LBM
She weighs the same in both photos. Guess which photo she was eating the most protein, carbohydrates, and fats in?
If you guessed the second photo, then you’re correct. After all, she has an extra seven pounds of lean body mass. Her energy demands are higher, and her resting metabolic rate is a lot faster.
Once again, the diet she followed for the first month when she started training was pretty much the same diet I posted in my last article that had almost every girl who read it screaming, “Eating disorder!”
Let me be very clear on this: The only reason these numbers will work for her is because her body fat was over 25%. The reason she can thrive on these starting numbers is because her LBM and bodyweight are so far off, therefore I’m basing them off her bodyweight.
For a Figure Athlete with lower body fat, I’d obviously raise the numbers.
Make sense now? Good.
Well, let’s take a look at what the starting diet looked like for an actual weight lifting day.
Protein: 0.8 x bodyweight = 90 grams (that’s over one gram per pound of LBM)
Carbs: 0.75 x bodyweight = 84 grams (that’s about one gram per pound of LBM)
Fat: 0.15 x bodyweight = 16 grams
Small cup of fat-free cottage cheese
Small cup of light, fat-free yogurt
Coffee and green tea
22 grams of protein, 14 grams of carbs, 3 grams of fat
Turkey breast sandwich on whole grain bread with a slice of cheese
24 grams of protein, 40 grams of carbs, 6 grams of fat
Meal #3 (Post-Workout)
20 grams of protein, 2 grams of carbs, 0 grams of fat
Grilled sea bass
Sautéed zucchini and squash in olive oil
Cup of long grain wild rice
24 grams of protein, 30 grams of carbs, 9 grams of fat
She performed two full body workouts per week and went for a one or two mile jog once a week.
Obviously, it’s just a matter of time until this poor girl is down to 95 pounds, committed, and eating through a tube.
I’m not going to break down the macronutrient profile for every single day and every single meal, but you can get the picture from the above eating pattern how it’d work.
After the first month and you start to add muscle, then you can just bump up the macros by five or ten grams per day.
Don’t fall victim to cravings of comfort food. Know your body and use your instincts to strategically build lean body mass.
Editor’s Note: Do you agree with Wet Wolf’s assertions, or not so much? Do you want to give him a high five, or strangle him? Let him know!
About the Author
Wet Wolf specializes in physique transformation, contest prep, eating patterns & sports performance training for clients in real life and online.