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the shredding roundtable by Adrian Tan Ever wonder how the best looking people in the fitness industry manage to look so good? Its one thing to read fitness tips in a magazine, but to hear them unedited and direct from athletes and fitness professionals, is a different story itself. Getting into the best shape of your life is an individual thing, so why don’t we hear from some of the best in their fields? Here we have 3 well known and accomplished athletes with different body types and lifestyles. My mission is to poke and pry so I can share their secrets and how they have succeeded in bringing their body fat levels down to single digit percentages!
Let the shredding begin! Q: How long does it take you prior to an event / competition to get in shape? Jose: 3 months. Having said that, I tend to consume a relatively clean diet throughout the year. This makes competition preparation and dieting easier. Tong: 12 to 16 wks, depending how much body fat I put on during the off season period. Agnes: It depends on my body fat percentage. If its at 20%, I will start dieting at 4 to 6 months prior to competition, but if its at 15%, I’ll start 3 months out. Q: How strict are you with the diet? Are there any cheat meals? Jose: Prior to a competition, I usually do not sway from my diet regime. Tong: I will cheat occasionally on the first few weeks but 4 to 6 weeks before the contest, I’m 100% dedicated to the diet. Agnes: I’m very strict with my diet, no cheating or all my efforts will be wasted. Q: How much cardio do you do to get ripped? Jose: Not much. I tend to have a relatively high metabolism, partly due to my active life style. Tong: 2 to 4 times per wk on the treadmill (Brisk walking). 30 to 60 mins per session. Agnes: Cardio is 3 times a week for 30-40 min each time, aiming for a heart rate of 130-140 beats per minute. Q: Which is more important to get in ripped condition, diet or cardio? Jose: I would weight each component just as importantly. It depends on each individual’s needs and goals. You must know how your body reacts in order to determine which component should have more emphasis than the other. Tong: I should say dieting plays a more important role. Agnes: Diet plays a big part (70%) for me. The other 30% are weight training and cardio. Q: Any particular foods that you consume to get lean faster? Jose: Not really, usually it is what not to consume in order to get leaner faster. In my case, a reduction of carbohydrates that are high in calories works for me. Tong: Nothing special. I eat the same foods as any other bodybuilders: egg whites, fish, chicken breast, etc. The only difference is I don’t take red meat. Agnes: Mostly white meat like chicken breasts and fish. I also rely on slow burning carbohydrates like potatoes and brown rice. Q: What’s your gauge in terms of reaching your ideal body fat percentage (by the mirror, skin fold readings, etc)? Jose: The mirror is the best judge for me… Tong: I only trust the mirror and truthful comments / criticisms from close friends. Agnes: I rely on both the mirror and skin fold readings. Q: What do you do differently in the last week prior to competition / photo shoot? Jose: I try to expend less energy (other than the gym) and focus on preparing for the competition (like fine tuning of diet, consumption of water, appropriate foods to eat} and posing routine etc) Tong: I focus on depletion workouts, sodium loading/ depletion and carbohydrate loading. Agnes: I would do overall body conditioning, like circuit training so as not to over train and to prevent my muscles from looking too flat. Q: Do you believe in dieting on zero carbohydrates? Jose: I am not an advocate of dieting on zero carbs for an extended period of time. This is because I have a high metabolism and prolonged deprivation of carbs usually results in a fast loss of muscle density for me. Tong: For me, yes, but this diet does not suit everyone. You have to know your body well first before trying it. Agnes: I will cut out all carbohydrates 2 to 3 weeks prior to competition. Q: What are your must have supplements on a ripping up phase? Jose: Protein drinks and fat burners. Tong: The supplements I stick to are the basics: Whey protein and glutamine. Agnes: What works for me are CLA (Conjugated Linolinic Acid) and over the counter fat burners. Q: If a person was to hit a plateau while losing body fat, what are the best solutions to jump-start the system? Jose: I think the best solution would be to look into one’s diet and weight training regime. Readjustments may be necessary because as one reaches a plateau, it may be that the caloric intake is too high, or that you are over-training. Tong: Adjusting the carbohydrates in the diet to “confuse” your body. Agnes: Increase the intensity of the workout (shorter rest time between sets) and make adjustments to the diet (fluctuate your carbohydrate intake). Q: How do you motivate yourself on days that you do not want to eat or see another tasteless chicken breast and steamed broccoli mean? Jose: I strongly believe that, ‘’you are what you eat’’ Tong: I just think of going on stage and winning. Agnes: I try to keep a positive and a winning attitude towards what I want to achieve. Q: What do you do to combat those silly cravings when you’re deep into your diet and only have 2 weeks to go? Jose: Indulge myself with ‘’other’’ activities, hahaha… Tong: Well, usually two weeks before contest, my mind is already 100% focused. I only think of winning. There’s no time to crave for any junk food or other distractions. Agnes: At that point, my mindset is such that I’ve come so far and have been dieting very hard for 3-4 months, the last weeks will just fly past so fast that I won’t be distracted by other things. Q: What’s your best advice to the average person who’s trying to get into the best shape of his life? Jose: Do not make ridiculous comparison with others who may be in better shape than you. As long as you have improved and gotten into better shape, that in itself is victorious. Tong: Be prudent about your food intake, eat for what it does to your body and health rather than eat to taste. Always set aside at least 3 hours a week devoted to exercise. Agnes: Set a goal for yourself and plan meticulously towards that so that you are prepared mentally and physically for it. -end of interview- As you can see, every single one of us reacts differently to exercise and nutrition programs, but here are some key fundamentals to take note of when you want to achieve your best body ever.
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