[HR] My diet is extremely similar to what I have in my Sample Fat Burning Bodybuilding Diet. The only difference is that I typically just do one shake and the rest are real meals. I also may add a seventh meal on my leg days to help with recuperation. Since you have experienced what one of my leg days look like, you can appreciate the value of a seventh meal. In addition, on Saturday or Sunday I may go to a Steakhouse and have me a 12 oz top Sirloin Steak with a couple of plain baked potatoes and some diet soda. That’s my ‘cheat meal’ so to speak. The biggest difference for me off season versus competition training is the fact that I do more cardio when getting ready for a competition and drop my carbs a bit from what you see in the attached diet. Nothing major though since I am always eating healthy.
[JP] How do you stay so disciplined?
[HR] Well, to be honest with you, it has taken me years to build my physique to this level so I don’t want to ruin it. In addition, since I am a role model to many and I am constantly offering advice on what needs to be done in order to get in shape, I’d feel very hypocritical if I am prescribing something that I do not even follow myself. Also, I simply like feeling great all the time by having the right diet and training program.
For me, bodybuilding is a healthy lifestyle that can (and should be) followed by anyone. When I talk about bodybuilding, I’m not referring to competition nor looking like you could compete. To me, a bodybuilder is anyone that uses weight training, cardiovascular exercise and nutrition to accomplish specific fitness goals. So instead of focusing on having to diet and exercise to get slim for a wedding (or just for the beach) and then back to the same old eating habits focus on following a healthy bodybuilding lifestyle instead. Only this will guarantee permanent results.
[JP] What’s your favorite guilt-free food to eat?
[HR] Oatmeal mixed with chocolate Pro-V60. It’s to die for!
[JP] When it comes to dieting, what’s been the most helpful piece of advice you were ever given?
Three actually:
- Food will not make you fat; only the abuse of the wrong sorts of foods will: This statement saved me from the anorexia I suffered back when I was 12 years old.
- The less you eat the more your metabolic rate slows down: Therefore, in order to burn fat permanently, one needs to keep the metabolism up by having several feedings throughout the day composed of a small portion of protein, an equal portion of complex carbs, some vegetables and good Essential Fatty Acids.
- Only the correct diet along with weight training and aerobic exercise will give you the body you are looking for: Dieting alone at the end of the day cannot build muscle which is essential for not only keeping the metabolism up but also for shaping your body.
[JP] This is all awesome information Hugo; thanks for all the detail. So in a nutshell, what is your philosophy on fat loss nutrition and could you provide us with a sample diet and supplements program?
[HR} Losing fat is a matter of creating a slight (notice the word slight) caloric deficit in order to start losing weight in the form of fat. This caloric deficit can be created through an increase in activity, a decrease in caloric intake or both.
My strategy to save muscle as I go down in body fat is to do the minimum amount of cardiovascular activity that I can get away with at the time while keeping the calories as high as possible. Every so often, then I either reduce calories slightly again or increase the Cardio a bit in order to keep results coming.
For sample diet programs, please take a look at my Sample Fat Burning Bodybuilding Diet.
Keep in mind that I do not know exactly what your schedule looks like so please feel free to adjust the times to match your schedule. As long as there are at least 2 but no more than 3 hours in between meals, you can move the times accordingly.
As far as my recommended basic bodybuilding supplements, please take a look at my bodybuilding supplementation basics article.
[JP] Hugo, thank you so much for such a great interview. I wish you tons of continued success and thanks again for all the inspiration.
[HR] Jim, thank you for the opportunity. Keep up the great work as well inspiring people and helping them get in shape up there in Virginia. I'm sure that all your students appreciate very much the help and motivation you provide them with. God's speed!
About The Authors
Jim Scott Polsinelli, certified group instructor and fitness expert, teaches indoor cycling, sports conditioning and boot camp classes to the sweaty masses in the Northern Virginia area. He also writes a monthly fitness newsletter for his students, where he interviews other fitness experts and celebrities.
Currently, he’s working on his six-pack and wedding plans. For more information on Mr. Polsinelli's classes or to sign up to his newsletter, feel free to contact him at jimscottp@yahoo.com.
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
