Body fat

Christoff started at 25% body fat in 2007. He was inspired by his younger brother to start eating right.

Hips

123.5 cm

Middle

113.5 cm

Weight

118 kg

Tea

No snack.

Lunch

Mc Donald burger and chips with coke.

Tea

Pie and sprite zero or vetkoek with cheese.

Supper 

Big plate fish and chips or stew with rice and potatoes.

Comments

With the amount of sugar and saturated fats he ate, his insulin levels where sky rocketing all the time and therefore the condition of obesity. But if your mind is right, you can change, and so he did.

TOTAL CALORIES: ± 4000 per day
                                Protein:200g
                                Carbohydrates: 400g
                                Fat: 250g

Breakfast

2 Slices toast (no butter), cheese and sugar free jam and 1 sugar in his coffee.

It's always better to make the changes slowly, Christoff also does not like sweetener. 

Tea

1 Fruit + 50g nuts , coffee with one sugar and milk.

Lunch

Chicken mayonaise sandwich, or burger (no cheese and no chips) with diet cool drink.

Snack

3 Corn thinz with 60g cheese and sugar free jam with coffee as before.

Post Training

He only started training with his younger brother 4 months after starting the new eating plan, so now he is having nitro whey + evolutional energy, as his muscle went down at one stage and his metabolism sped up so much that I needed to add that in as we went along.

Supper

200g Meat / fish / chicken with salad or veg , ½ tbs olive oil, 1/2 cup cooked rice , or 1 medium potato.

Snack

50g Biltong + 2 canderel chocolates.

We started at 2700 calories and he dropped 9kg of fat in that period of 4 months, then in 2008 he dropped a total of another 12kg of fat.  As his metabolism sped up, I had to slowly increase his calories to 3000, then 3200 in order to preserve his muscles.

He is now at the stage when he wants to add more muscle, so we have increased the calories to 3600 and I will be increasing it by 300 every month in order for him to pack on enough size. Looking forward to seeing the end result by August.

Body fat

10%

Hips

98cm

Middle

81cm

Weight

80.9kg

Comments

The total he dropped in his waist is 32.5cm and on his hips, were 25.5 cm. Well done Christoff!

Body fat

Bernadine was at 19.6% when she started with me. She is preparing for the 35+ section for the show this year and as you can see, she is well on her way to go all the way down to 12%

Hips

89cm

Middle

70.5 cm

Weight

52.9 kg

Tea

Brown bread with marg and peanut butter

Lunch

½ tin of tuna (which is too little) with mayo 

Tea

50g Mixed nuts and 50g biltong and shake again

After training

Protein shake + apple

Supper 

Macaroni and cheese or fish and chips 

Comments

She is a typical wife with kids, we tend to do the quick stuff, fish fingers and chips at night because it incorporates meals the kids also eat, but you have to look out for yourself, so make better choice as I will show you here below.

She also wants to add more muscle, so I keep the calories the same as what she has been eating up till now but just balancing it better in each meal.

TOTAL CALORIES: ± 1700 per day
                                Protein: 100g
                                Carbohydrates: 200g
                                Fat: 88g

Breakfast

1 scoop whey, ½ cup skim milk, 1/3 cup oats and 4 omega 3 & 6 capsules  

Tea

200ml skim milk, 1.5 servings Nitro whey and 1 tbs peanut butter  

2 hours later

1 slice brown bread (because she is not pear shape) 1.5 scoop whey and 1 tbs peanut butter

Lunch

2 corn thinz, 1 tbs mayo and 1 whole tin tuna

Snack

50g biltong, 1 slice brown bread + 1 tbs peanut butter

Supper

120g meat / chicken / pork done in olive oil

Post Training

50g evox protein powder + 500ml skim milk

Supper

150g meat / fish / chicken with salad or veg , ½ tbs olive oil, 1/2 cup cooked rice/ pasta , or 1 medium potato

After training

1.5 Scoop whey + 1 apple  

Body fat

18% the last time a measured in November, but by the looks of the photo, I’m sure she is down to 16%. She will be checking soon.

Hips

89cm (the same as she doesn’t need to loose much there)

Middle

68.5cm

Weight

50.7kg last time we weighed, but I'm sure it must be around 47kg by now.

Comments

I will be cleaning the diet out as we go along for the competition, but for now she must keep it like that. The starch we normally cut the month before the show, but it depends on each person.

Supplements she is using now: Ethyl Ester, still the best form of creatine to use to add on muscle, no water retention as per normal creatine, and then just the mega 2000, our multivit to keep up with the pace. I will add in other supplements as we get closer to the event

Lisa trained at 7pm and took no protein shake after training.

Now for most of you this seems like a very healthy diet, but in Lisa's case, as she has a typical pear shape body, it is too high in wheat products (allbran, provita and pasta). She is wheat intolerant and the wheat in her diet increases her estorgen which makes her store fat on the bum area. The ratio of carbs, to protein to fat is also why out. She will do better on a lower carb, higher fat and protein diet.

50g cheese or 100g mozzarella with 2 rye vitas and coffee or 1 protein bar (super shape, maxi lean or only whey protein) or 1 tub fat free cottage cheese + 1pkt chips.

(Lisa doesn't like read meat, otherwise you can substitute cottage cheese with 50g biltong)

Because Lisa's calories were nice and high, I could drop it down by 10% to 1 800 per day.

The prunes she was having at night she should rather have during the day instead of the apple and she had to learn that rice, potato and rye products are her better friends than wheat, so she substituted that all. She had to bring in flax oil closer to the show to get that last bit of the bum off, so she substituted a snack with whey protein and 1tbs flax oil.

Charlette has a very fast metabolism and is a typical "ectomorph" body type. The sugar in her diet will actually make it difficult in her case to add on muscle, as it is speeding tings up too much, but I couldn't just take all the sugar out, so we had to cut it down slowly and over 3 months, we went off it totally. If you take the sugar away then you have to give the body back some other forms of carbohydrates in the from of fruit, potatoes, rice ect. So this is How I changed hers.

In order to add more muscle, but still drop body fat, I kept the calories the same but changed the ratio of protein to carbs and fat.

After I burnt myself out last year, all my body wanted was my comfort food (scones!!!) so every morning my poor husband had to go with me to the coffee shop and watch me have my scone. Even though this was the only…wrong…thing I was eating, my body doesn't do well on carbs and even worst on wheat. Before I started training 17 years ago, I was your typical pear shape. The weights enabled me to build my upper body up in order to have better symmetry and obviously competing had thought me the discipline in eating right.

So this is pretty much what my diet consisted of last year (my bad time).

1 slice rye toast with 50g mozzarella and coffee with milk + sweetener.

When I wake up I'm hungry and I would normally cycle for 45 - 60 min at 4:30 in the morning, but my body just didn't want to do it, because of being so tired, so by 6am when I got up, I need to eat.

In order for me to get my body fat down to competition body fat at 10% I have to do the zero carb diet. I first had to get off my scones and my alcohol so that took me since Jan to get my head sorted, and 1st of April was D-day. In the interim I had started dropping down just by going for a scone only once a week and having alcohol only once a week, but the last 3 weeks I have been eating like this.

* My diet is zero carbs for 5 days and then Iadd carbs back into my diet on the weekends. I also alternate weekend meals; one meal with carbs and protein and another meal with fat and protein.

Result after about 3 months:

I can't do every meal on the weekend carbs, so I alternate one meal carbs, one meal protein. It also gives me the chance to get in 30g of almonds or 1tbs peanut butter which is a treat to me.

My aim is to come in at about 69 - 67kg with a waist of 70cm , hips of 94cm and body fat under 10% by the 26th of May where I will be competing in the Muscle Evolution Grand Prix, Parow High school, show starts at 19h00.

Supplement wise: I make sure I get my vit-B complex in and also have to take extra Acne cure (one of products that have extra B-5 in that helps not only with acne but also helps with my energy levels). One does get tired on a diet like this one, so I also need to take a fat burner. I now use our Amped. It is a stimulant free fat burner with yohimbe in, and our thermo 2 spray that increases fat burning. This is a stronger supplement, but it works well. The Ultra H.O.T is also the estrogen suppressant that all the women have used so far, myself included, with great results, and is highly recommended and safe to use.

Training: I do legs on a Saturday + shoulders and the rest of my upper body on a Sunday. I dance at MAD twice a week and the other days I am now trying out the power plate, where I do 10min of different contractions exercises on it and that has really done wonders on my hamstring area, where I could see my age has started to creep up on me. :-) All that rimply skin is gone !!! So I'm happy. I am looking into having some power plates here by my office, but will keep you all posted.

My bodyfat is now ate 8% for the Muscle Evolution Show for next weekend (25 May 2007)(. I had to cut my ½ a sliace of rye in the morning, so only had the mozzarella with the slice of ham. Also had to cut my cheese during the day, so had my chicken with some pork chopped into it just to give it more taste.

What do I change the day before the show: Now this is what makes or breaks your physique on the day of the show !!!! I cut all my salt, so no tuna, fish or even my ham, as it has too much salt in. I only do my protein shake with 1tbs flax oil (but only 1 as you need to ½ your water intake the day before too) , and then during the day I have chicken breast, with flax oil + cucumber for 3 meals and supper then just 200g steak with broccoli (no spice) and I do the same on the dsay of the show (but I do have 1 slice of rye toast in the morning as my carb, and that is it). To pump up I have either chocolate or now this time I’m doing jelly tots and grape juice 30min before we need to go on stage. I use rubber bands and light weights to just do high reps to get the carbs into my muscle, and I’m ready to go on stage.

Legs you need to stop training a week before the show. I still do low intensity cycling in the morning, till Thursday and power plate my last session then that evening. Friday is rest day to get my legs to recover and get rid of all water.

Unfortunately I do not have how she was eating before, below are the options we started with.

By the time Carmen came to me in 2002 she had already lost about 5 - 8kg from her before photo, which I presume her body fat was around 30%. On this eating plan she went down to 20%, a 1 % drop per week so it took about 10 weeks.

To get her into competition shape at 10 - 12 % we had to add cardio at 1 hour per day for 3 - 5 days a week and weight training 4 days a week.

Diet wise, we make meal 2 and 3 the same and go onto protein + salad / or broccoli and cauliflower + 1 tbs flax oil and then tea time a protein shake with 1 tbs flax oil. The rest stays the same and the supplementation will change as we get closer to the show, pretty much the same as what I use.

Unfortunately I do not have how she was eating before, below are the options we started with.

How I changed his diet:
After training:
1 fruit (he was doing aerobic classes then, so he needed to get in carbs after any high impact classes as it replaces the carbs you used in a workout such as that, otherwise you end up getting carb cravings later on, especially at night).

This was a basic “eat right plan” just get him aware of his portion size and combinations and we wanted to get the fat down as quick as possible so I dropped his calories down from 2300 to 2000.

I had to cut all his wheat in order for his hip measurements to go , so he went onto rye bread, rice and potato.

For the competition I had to get hios muscle up and drop more body fat, so then I change his diet further.

100g lean protein + 2 – 3 cups low veg or salad with either olives and feta in the salad or 1 tbs olive oil.

I added 1 portion of starch to the rest of supper here too

With these changes we dropped body fat down to 9% and lean mass had gone up by 5kg. Riaan’s metabolism has got faster over the last year so now for him to add on more muscle for the show in August, I had to increase his calories up to 3200 per day, we have substituted the fruit and fruit juices now with maltose dextrose so that we can keep dropping body fat now but still gain muscle. The fruit sugar gets stored in the liver and can prevent you from loosing body fat, so we switch to maltose dextrose in the shakes. Protein portions have gone up to 200g per meal, but the carbs we keep the same in order for him to stay lean on his legs.

Supplement wise he is using ethyl ester now to help with the lean mass gain and the rest is just vitamins and protein shake and flax oil and “good, healthy eating” and a lots of discipline. :) He is keeping his body fat around 9% and he has added 3kg of lean mass!

Waldi started with me January 2006. He had already lost about 15kg by the time he got to me, so he was already dieting.

200 g lean steak with 2 cups low veggies

In the first month he dropped 2 kg of body fat and gained 4kg of muscle. He did loose quite a bit of muscle with the low calorie diet, so that automatically comes up quite quick. He went well until just before the show last year, so went all the way down to 17% body fat, waist 91cm, hip 107cm, and then lost the plot last year July.

So we started again the beginning of the year and once you get to know yourself better and realize it is all in the mind, it becomes easier. The diet doesn't change, its your attitude that chances.

Below is how he had to eat the last month before the show to get that last bit of bodyfat off:

1. 1/2 cup oats, 20 almonds + 2 Scoop whey
2. 250g fish with broccoli + 1 tbs flax
3. Same
4. Protein shake + 1tbs peanut butter (just to keep the sanity)
5. 250g chicken / steak
   Weight training (protein shake after that)
6. 200g lean steak with mushrooms and broccoli

Unfortunately for his body type (messo / endo) , he had to cut his carbs
down quite a bit. But it all paid off .

When he came to me he wanted to pick up some more muscle, so increased his calories by 10% which would allow him to pick up muscle and not pick up body fat at the same time.

TOTAL CALORIES: ± 3600 per day
                                Protein: 300g
                                Carbohydrates: 400g
                                Fat: 108g

150g meat / fish / chicken with salad or veg , ½ tbs olive oil, 1/2 cup cooked rice , with 1 medium potato

He increased 3 more kg of muscle and dropped another 6 kg of body fat. Because he eventually had such a fast metabolism he did not need to do any cardio, only heavy weight training 5 days a week.

I did not see him for a year, but when he did finally came back, he had gained 7kg of muscle and dropped 1.6 kg of body fat, so I changed the diet again to now get ready for the show.

All I did was drop the calories down to 3500 again and clean the diet out. The only fats he got in where flax oil, and he went on to our protein powders, whey and evolutional energy and cut the bread at lunch and went onto sweet potato, potato or rice.

Supplements he used: Thermogenics (ECA stack), yohimbe capsules and HOT and then 4 weeks before the show it was liquidex to suppress the estrogen even more, thermo 2 and thyrobooster. These are all cutting supplements which suppress estrogen, increase thyroid production and increase metabolism.