Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Introduction
Control,
complete
mastery
over
your
own
body. How
do
you
achieve
such
a
state?
Do
you
listen
to
your
body?
Are
you
in
tune
with
it?
You
must
be
if
you
ever
hope
to
achieve
this
position
of
dominance.
That
is
what
this
article
is
about.
It
is
the
first
of
several
diets
I
will
discuss
that
are
based
on
literally
manipulating
your
body,
its
functions
and
the
rate
at
which
it
burns
fat.
Insulin
This
is
an
extremely
vast
subject.
So
vast
in
fact
that
I
am
going
to
cover
it
in
greater
detail
in
future
issues
of
the
magazine.
I
will
only
discuss
a
small
portion
of
its
properties
in
this
paragraph.
Insulin
is a
hormone,
produced
in
our
pancreas,
that
regulates
the
metabolism
of
carbohydrates
and
fats
in
our
body.
You
need
to
understand
that
it
has
a
very
high
upside
and
also
a
very
low
downside!
Its
upside
is
that
it
literally
shuttles
vital
nutrients
such
as
carbs,
creatine
and
amino
acids
right
smack
into
our
muscles.
The
more
nutrients
your
muscles
receive,
the
more
anabolic
a
response
you
will
get
from
resistance
training.
Insulin
also
suppresses
the
hormone
known
as
cortisol,
which
is
responsible
for
muscle
wasting.
It
literally
steals
protein
from
them!
It
suppresses
this
and
in
turn
helps
to
put
us
back
into
a
state
of
anabolism.
When
it
comes
to
having
muscle
building
properties
this
hormone
is
a
Giant!
In
fact
I
would
rate
the
anabolic
effects
of
insulin
as
second
only
to
testosterone!
And
there
are
many
experts
who
have
dubbed
it
number
one
in
this
catagory.
Unfortunately
it
has
an
extremely
low
downside!
Insulin
is
also
responsible
for
increased
uptake
of
nutrients
in
our
fat
cells.
This
means
we
are
highly
likely
to
store
fat
when
a
huge
burst
of
this
hormone
is
released.
To
put
it
bluntly,
burning
fat
is
impossible
in
the
presence
of
a
huge
burst
of
insulin.
How
can
we
control
insulin
levels
and
benefit
from
them
at
the
same
time?
This
is
a
very
difficult
subject
because
insulin
is
a
storage
hormone.
In
light
of
this
most
people
think
that
since
it
stores
nutrients,
it
should
be
completely
avoided
because
it
has
the
potential
to
store
fat.
My
problem
with
this
is
that
there
is
no
way
to
avoid
insulin
in
the
blood.
Whenever
you
eat
food,
insulin
is
released.
Secondly,
if
you
theoretically
could
eliminate
insulin,
you
would
cut
off
all
of
its
anabolic
effects
and
its
ability
to
store
energy
in
the
muscles.
In
fact
type
one
diabetics
don't
produce
insulin
and
if
this
is
left
untreated
then
the
person
with
it
would
die.
My
point
is
that
there
is
no
way
to
eliminate
it.
But
you
can
manipulate
it
by
slowing
digestion
and
letting
it
lose
at
certain
times
in
the
day
when
fat
storage
is
not
likely.
Even
though
insulin
is
released
with
any
food,
the
macronutrient
that
causes
its
highest
release
is
the
carbohydrate.
The
more
complex
and
fibrous
the
carb
the
slower
the
release
of
insulin.
This
is
exactly
what
we
want
for
increased
stored
energy
in
muscle
tissue
and
not
in
our
fat
tissue.
The
list
of
foods
that
comprise
this
are
unprocessed
ones
such
as
oats
and
vegetables.
Conversely
the
simpler
the
carb
the
more
dramatic
a
release
we
get.
The
more
dramatic
the
release
the
higher
your
chances
will
be
for
fat
storage.
There
is
only
one
case
in
which
a
high
burst
will
not
cause
us
to
store
fat.
That
case
is
when
your
body
is
low
on
carb
stores
and
is
looking
to
replenish
them.
Whenever
your
body's
goal
is
to
replenish
your
muscle
stores,
fat
storage
is
extremely
unlikely!
Therefore
it
would
stand
to
reason
that
we
will
want
to
take
advantage
of
this
and
let
the
anabolic
properties
of
insulin
lose!
You
will
find
yourself
in
this
situation
twice
during
the
day.
1.
Breakfast
takes
place
after
your
body
has
fasted
for
up
to
6-12
hours,
depleted
its
glycogen
stores
and
the
catabolic
hormone
cortisol
is
at
its
highest
point.
Your
goal
is
to
place
your
body
back
on
the
right
track.
This
is
literally
why
people
say
that
breakfast
is
the
most
important
meal
of
the
day. For
if
you
skip
it
you
will
waste
muscle
at
a
rate
that
is
absolutely
insane!
Therefore,
breakfast
should
be
a
balance
of
complex
carbs
and
protein
to
replenish
yourself.
While
dieting
I
would
recommend
a
big
serving
of
oatmeal
and
a
source
of
protein
such
as
whey,
egg
whites
or
cottage
cheese. And
you
can
add
some
low
glycemic
fruit
because
you
can
take
advantage
of
the
situation.
2.
Your
body
is
in
a
serious
state
of
catabolism
following
a
workout
and
you
need
to
put
it
back
into
a
positive
state
of
balance!
It
is
intent
on
stealing
protein
from
your
muscles
and
begging
for
a
source
of
fast
burning
carbs
to
replenish
its
muscle
stores.
This
is
the
only
time
during
your
diet
when
I
would
highly
recommend
utilizing
a
high
and
fast
burst
of
insulin.
So
rather
than
consuming
a
slow
burning
source
of
carbohydrates
you
should
opt
for
a
fast
burning
one
like
2
or
more
bananas
or
even
better
a
sugary
punch
and
whey
protein.
If
you
want
optimal
results
the
rest
of
your
carbs
during
the
day
should
come
from
highly
fibrous
green
leafy
vegetables!
These
are
the
slowest
burners
by
far
and
are
most
conducive
to
placing
your
body
in
an
optimal
fat
burning
state.
Metabolic
rate
and
how
to
keep
it
elevated
Meal
Frequency
We
will
keep
your
metabolic
rate
elevated
firstly
by
meal
frequency.
I
explain
the
importance
of
this
in
my
last
fat
burning
article.
I
strongly
suggest
that
you
review
of
it
by
clicking
here.
Correct
Way
to
Feed
Your
body
If
you
don't
feed
your
body
properly,
"
at
the
right
times"
it
will rebel
against
you
by
lowering
its
thyroid
hormone
output,
thereby
slowing
your
metabolism
to
a
crawl!
Your
mission
in
this
diet
will
be
to
properly
feed
your
body
the
correct
amount
of
carbs
at
the
times
that
it
needs
them
most.
When
I
say
It
needs
them
most
I
am
referring
to
the
times
in
which
your
body
will
least
likely
store
fat.
As
mentioned
before
there
are
two
occasions
in
the
day
in
which
you
will
find
yourself
in
this
situation.
Both
are
related
to
the
same
scenario.
This
is
based
on
the
time
when
your
muscles
are
depleted
the
most
and
are
primarily
looking
to
replace
these
stores
rather
then
store
fat.
During
these
periods
you
can
take
advantage
of
the
anabolic
effects
of
insulin.
These
two
meals
are
of
course
breakfast
and
post
workout.
If
you
feed
yourself
the
proper
amount
of
carbs
at
these
times
you
will
notice
that
your
metabolic
rate
maintains
itself
for
a
much
longer
time
throughout
the
duration
of
your
diet.
Your
sole
purpose
for
the
rest
of
the
day
will
be
to
control
your
insulin
levels
by
placing
them
in
a
state
that
is
conducive
to
burning
fat.
You
will
again
do
this
by
only
eating
leafy
green,
fibrous
vegetables
and
proteins.
This
way
you
get
the
best
of
both
worlds.
Increased
recovery
and
optimal
fat
burning.
Maintaining
Muscle
Mass
The
largest
problem
with
mainstream
starvation
diets
is
that
they
burn
an
equally
high
amount
of
muscle
as
they
do
fat.
The
goal
when
dieting
is
to
burn
fat
and
maintain
as
much
muscle
as
possible.
As
you
may
know
the
more
muscle
you
have
the
higher
your
metabolic
rate
will
be.
And
conversely
the
more
muscle
you
lose
the
slower
your
metabolic
rate
will
become.
(
To
further
read
about
the
importance
of
maintaining
muscle
click
here
)This
is
accomplished
by
A.
maintaining
a
proper
saturation
of
amino
acids
in
your
body.
I.E.
six
protein
rich
meals
a
day.
and
B.
Promoting
optimal
recovery
under
an
adverse
situation.
I
mention
the
word
adverse
because
when
you
are
dieting
you
are
low
on
macronutrients
(
food
)
so
recovery
is
made
difficult
and
cortisol
levels
(
muscle
wasting
hormone
)
are
allot
higher
then
when
maintaining
or
bulking.
This
is
why
I
tout
insulin
control
as
a
priority
of
this
diet.
I
encourage
you
to
use
it
when
fat
storage
is
unlikely
and
cortisol
is
at
its
highest
and
I
discourage
you
from
using
it
the
rest
of
the
day.
Thereby
you
get
the
best
of
both
worlds.
Increased
recovery
and
increased
fat
burning.
And
therefore
maintain
muscle
at
a
much
higher
rate.
Caloric
Deficit
Very
Important!
You
need
to
understand
that
the
only
way
to
lose
fat
is
to
burn
more
calories
in
a
day
then
you
consume!
If
you
do
not
then
you
cannot
reach
your
goal.
Therefore
you
must
lower
your
calories
or
up
your
workload
in
order
to
tap
into
your
fat
stores.
However
you
do
not
want
to
lower
your
calories
too
low
too
quickly!
If
you
do,
you
will
undoubtedly
trigger
your
bodies
alarm
systems
and
your
metabolism
will
immediately
suffer.
To
avoid
this
travesty,
start
by
slowly
lowering
them
by
500
and
when
you
hit
a
plateau
lower
them
slightly
again.
Perhaps
only
by
200
to
get
your
fat
burning
going
again. (
or
you
could
calorie
cycle,
see
below
)
My
point
is
that
I
do
not
advice
dropping
your
calories
by
1500
in
one
day!
You
need
to
slowly
lower
them!
For
example,
say
someone
was
bulking
up
with
4,000
calories
a
day.
They
would
start
their
cut
by
lowering
them
to
3,500.
They
burn
fat
for
a
while
with
this
and
then
hit
a
plateau.
The
problem
may
only
be
that
they
need
to
change
their
workout
up.
But
if
that
doesn't
work
then
they
should
lower
their
calories
down
to
3,000
to
give
their
fat
burning
another
kick
start.
By
the
end
of
their
cut
they
may
be
all
the
way
down
to
2,
500
calories
a
day.
But
they
did
not
get
their
over
night!
Doing
so
would
cause
their
body's
to
go
into
shock
and
slow
their
metabolic
rate
to
a
crawl!
I
urge
you
to
take
this
into
consideration
when
you
come
up
with
your
caloric
intake.
Starvation
is
never
an
option!
If
you
do
starve
yourself
then
you
have
defeated
the
purpose
of
this
article
which
is
to
control
your
body.
Not
for
your
body
to
control
you!
Calorie
Cycling
(
This
is
a
more
in
depth
method
of
raising
and
lowering
your
calories
)
Since
the
goal
is
to
keep
your
metabolic
rate
revved
you
may
also
incorporate
calorie
cycling.
The
concept
is
simple.
Say
my
goal
is
to
create
a
deficit
of
500
calories
a
day
for
a
week.
If
I
maintain
at
4,000
a
day
then
I
would
then
need
to
lower
my
calories
to
3,
500
to
accomplish
this.
Or
the
average
of
3,
500
over
a
week.
This
is
where
cycling
comes
in.
By
changing
the
amount
of
calories
I
eat
each
day
I
will
end
up
tricking
my
body
into
believing
that
it
is
not
dieting
and
in
turn
it
will
keep
its
metabolic
rate
revved
longer.
An
example
of
this
would
be:
Monday:
3,
700
calories
Tuesday:
3,
300
calories
Wednesday:
3,
600
calories
Thursday:
3,
400
calories
Friday:
3,
800
calories
Saturday:
3,
200
calories
Sunday:
3,
500
calories
On
Monday,
Wednesday,
Friday
and
Sunday
you
will
have
raised
the
calories
in
your
diet
rather
then
lowered
them.
By
doing
this
you
will
trick
your
body
into
believing
it
is
just
fine
and
it
will
reward
you
by
more
readily
releasing
its
fat
stores.
In
edition
you
still
created
the
same
deficit
that
you
would
have
if
you
simply
had
gone
3,
500
the
entire
week.
I
know
several
bodybuilders
and
clients
that
I
have
trained
that
literally
never
hit
a
plateau
because
they
cycled
their
calories
so
well.
And
as
a
mental
bonus
it
helps
to
be
able
to
feed
yourself
extra
calories
on
certain
days.
This
can
do
wonders
for
the
dieters
state
of
mind.
Another
way
to
calorie
cycle
would
be
to
average
3,500
for
3-5
weeks
and
then
for
5
days
re-up
your
calories
to
4,000
to
re-set
your
metabolism.
There
are
many
many
different
ways
to
cycle
calories.
Just
as
you
keep
your
body
on
the
edge
with
your
workout
you
should
do
so
with
your
diet.
You
can
cycle
up
to
re-set
your
calories
or
cycle
down
to
re-create
a
deficit.
The
key
is
to
keep
your
body
on
its
toes
throughout
your
diet.
Sample
Diet
Diagnosed
I
will
now
explain
my
thinking
behind
each
meal.
The
following
diet
is
a
sample
2,
400
calorie
regimen.
You
will
follow
the
same
pattern.
The
difference
will
of
course
be
your
daily
intake
of
calories.
You
may
need
a little
more
than
2,
400
but
that
is
beside
the
point.
What
I
want
to
do
here
is
to
breakdown
the
pattern
for
you.
Meal
One:
As
stated
earlier
in
the
article,
breakfast
is
a
key
meal
in
your
day!
You
need
to
replace
your
glycogen
stores
so
that
you
promote
recovery
and
keep
your
bodies
metabolic
rate
high.
I
would
recommend
300
calories
of
oatmeal
and
200
calories
of
protein.
This
is
an
excellent
way
to
get
your
day
started
and
will
accomplish
exactly
what
you
set
out
to
do.
Giving
you
well
over
50
grams
of
protein
and
several
complex
carbs
to
promote
recovery.
Meal
Two:
Our
goal
here
is
just
to
maintain
a
steady
flow
of
amino
acids
in
your
body.
In
this
meal
I
recommend
a
spoonful
of
flax
or
Safflower
oil
and
200
calories
worth
of
protein.
This
is
approximately
300
calories
and
roughly
40-50
grams
of
protein.
The
main
reason
I
include
fat
is
because
if
you
only
consumed
protein
then
your
body
would
not
have
a
source
of
energy.
It
would
then
have
to
convert
the
protein
you
consumed
to
glucose.
In
turn
you
would
still
end
out
releasing
more
insulin
then
you
intended
to
and
not
create
a
sound
environment
for
fat
loss.
Let
me
also
add
that
flax
seed
and
safflower
oil
have
several
essential
fatty
acids
which
will
aid
you
in
your
goal
of
maintaining
muscle
mass
and
improving
insulin
sensitivity.
Meal
Three:
You
will
again
need
a
source
of
carbs
in
this
meal.
I
would
suggest
a
tossed
salad.
It
should
consist
of
lettuce,
broiled
chicken
cut
up
in
small
pieces
and
a
spoonful
of
safflower
oil
and
vinegar.
The
ratios
would
be
about
150
calories
worth
of
chicken,
100
worth
of
safflower
oil
and
150
worth
of
lettuce
or
other
greens.
Which
is
actually
allot
of
greens
because
they
will
go
a
long
way.
This
will
give
you
a
slow
burning
source
of
carbohydrates
that
release
a
low
and
steady
stream
of
insulin,
rather
than
a
quick
burst
which
is
completely
counter
productive
to
your
fat
burning
goals.
workout:
This
is
filled
in
by
whatever
your
workout
is
Meal
4
"
post
workout
meal
"
:
Again,
this
is
one
of
the
few
times
in
which
your
body
will
not
store
fat
in
the
presence
of
a
large
burst
of
insulin.
Rather
its
full
concentration
will
be
to
store
the
carbs
you
eat
as
muscle
energy
reserves.
In
edition
by
feeding
your
body
properly
during
this
window
you
will
not
set
off
any
alarms
that
would
cause
it
to
slow
its
metabolic
rate.
I
recommend
300
calories
of
a
quick
burning
carb
source
such
as
cool
aid
or
a
sugary
sports
drink.
Mix
this
with
40
grams
of
whey
protein
for
a
total
of
500
calories.
Meal
5
Dinner
This
will
be
your
last
carbohydrate
meal.
I
suggest
200
calories
worth
of
greens
and
200
worth
of
protein.
A
vegtable
and
meat
stir
fry
would
be
an
ideal
dinner.
Again,
I
choose
greens
because
it
is
extremely
slow
burning
and
very
conducive
to
burning
fat!
Last
Meal
One
of
the
biggest
myths
taught
to
our
society
is
telling
people
to
stop
eating
at
a
certain
time
of
the
day.
That
is
complete
and
utter
nonsense!
Think
about
it.
After
you
go
to
sleep
you
will
force
your
body
to
fast
for
the
next
6-12
hours!
To
force
it
to
go
without
food
for
any
longer
than
that
would
be
pure
insanity!
So
right
before
you
go
to
bed
I
want
you
to
have
another
protein
shake
with
a
spoonful
of
flax
or
safflower
oil
for
a
total
of
300
calories.
This
will
actually
increase
your
metabolism
while
you
sleep!
Supplementation
For
optimal
muscle
retention
I
recommend:
1.
10-15
grams
a
day
of
glutamine
2.
Chromium:
if
you
are
deficient
in
this
your
fat
burning
goals
may
be
sabotaged!
3.
Multivitamin:
If
you
are
not
taking
one
of
these,
then
you
need
to
be.
There
is
no
way
that
you
can
get
enough
vitamins
from
your
diet
alone,
no
matter
what
anyone
says!
Popping
one
or
two
multivitamins
a
day
takes
the
guess
work
out
of
it!
4.
Vitamin
C:
This
is
my
all
time
favorite
supplement.
Its
cheap
and
it
is
the
ultimate
antioxidant.
You
see,
when
we
have
calorie
deficiencies
our
bodies
will
become
susceptible
to
colds.
Vitamin
C
will
boost
your
immune
system
tremendously!
Take
at
least
3
grams
a
day
of
this
vitamin
and
more
if
you
are
feeling
run
down.
You
can
read
more
about
it
by
clicking
here
5.
Creatine
is
an
excellent
supplement
and
can
assist
you
in
maintaining
muscle
mass
6.
Flax
Seed
Oil
and
Safflower
Oil:
These
are
an
excellent
source
of
essential
fatty
acids
and
will
assist
you
in
maintaining
proper
blood
sugar
levels
while
your
carbs
are
lower.
Working
Out:
As
for
working
out
you
can
always
follow
12
weeks
to
burning
fat
the
workout.
If
you
do
you
need
to
read
the
following
articles:
12
Weeks
to
Burning
Fat
"
The
Workout
"
Questions
and
Answers
with
Jacob
Wilson
"
New
"
However
if
you
decide
to
create
your
own
fat
burning
routine
you
may
as
well
get
it
critiqued
in
our
forums.
Conclusion
&
Overview
Imagine
your
metabolism
is
protected
by
an
intricate
alarm
system.
This
system
is
made
up
of
several
triggers
that
cause
the
alarm
to
sound.
Once
sounded
the
penalty
paid
is
a
slowed
metabolism
and
with
it
your
efforts
to
burn
fat.
My
goal
in
this
article
was
to
point
out
to
you
how
to
bob,
weave
and
avoid
each
of
these
triggers
so
that
you
quietly
melt
the
fat
off
with
the
ease
of
a
top
notch
pro.
Here
is
an
overview
of
what
I
covered.
1.
Do
not
neglect
breakfast
and
your
post
workout
meals.
These
are
obvious
triggers
that
you
do
not
want
to
set
off.
2.
Do
not
skip
meals!
Meal
frequency
is
vital.
5-6
everyday
3.
Stick
with
vegetables
for
every
meal
with
the
exception
of
the
two
in
rule
number
one.
Insulin
control
is
a
huge
key
to
dieting.
4.
Confuse
your
body
by
cycling
your
calories.
5.
Do
not
lower
your
calories
too
quickly!
This
is
a
recipe
for
disaster!
6.
Frequently
Change
your
workouts
You
can
use
this
diet
straight
out
or
you
can
combine
some
of
its
properties
with
my
12
week
diet
which
has
worked
successfully
for
several
people.
In
fact
if
you
haven't,
review
that
diet
first
because
it
discusses
the
core
basics
of
burning
fat.
It
may
be
exactly
what
you
are
looking
for.
However,
if
you
have
a
harder
time
burning
fat
then
you
need
to
take
your
regimen
to
"
the
next
Level!
"
And
this
article
is
just
what
you
need
to
go
there!
I
have
tremendously
enjoyed
your
emails
discussing
your
success
with
my
12
week
plan
and
look
forward
to
hearing
about
new
success
stories.
Good
luck
and
enjoy
your
gains!
Sincerely
Jacob
Wilson
jwilson@abcbodybuilding.com
© ABC Bodybuilding Company. All rights reserved. Disclaimer
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