Kris Gethin’s DTP diet plan for bodybuilders

Also Read - Flexitarian diet: All you need to know about this modified vegetarian diet

Also Read - Mediterranean diet named ‘Best Diet Overall’ of 2021: What is so special about this diet?

When you are on a strenuous workout regimen, it is highly essential that you monitor your diet for your body to yield maximum results. Bad food habits can not just hamper your workout results but also play havoc with your overall health. Supplementing your body with healthy food to recover and help build your body is a must. Celebrity bodybuilding expert Kris Gethin who has trained Bollywood stars such as Hrithik Roshan and John Abraham, stresses on the importance of nutrition in his book ‘The Bodybuilding.com: Guide to Your Best Body’. He is the founder of the 12-week training programme called DTP (Dramatic Transformation Principle) and he shares the diet which needs to be followed along with this bodybuilding regimen in his book. Here’s an excerpt from his book. Also Read - Want to gain muscle mass? Try these vegetarian foods

What to eat

Now let’s take a look at the specifics of the Body by Design eating plan. I’ve kept it as simple as possible so you can quickly and easily apply it to your life.

1. You need to eat every two to three hours, or about six times per day

2. You should eat more whole foods based meals but supplement with meal replacement shakes when needed

3. Every meal should consist of:

A palm-sized protein source with a palm-sized carbohydrate source
A fist-sized portion of vegetables
One tablespoon of a condiment

4. And, to ensure optimum success, you should:

Drink one gallon of water a day
Add supplements that will help boost your performance and muscle recovery

That’s the eating plan boiled down to just a few core points; you are welcome to hit the ground running with just that powerful bit of information, but I suggest you read on so you’re fully armed with all the tools and knowledge you need. I’ve broken down the plan into three core categories: Frequency, Foods, and Supplements.

Frequency

If you are motivated and ready for a successful transformation, you have to answer ‘yes’ to the following question:

Can you eat every three hours?

Eating at frequent intervals is imperative if you want your body to be a fat-burning furnace. When you eat every three hours, about six meals a day, it’s just like feeding a flame with high quality fuel the more you feed it, the stronger the fat-burning flame will be. Fueling your body frequently will keep your blood sugar level stable, reducing cravings; feed your muscles, giving them power and strength; and provide your brain and body with functional energy. If you find it physically hard to eat a solid meal six times per day (most of us do), you can have a protein or meal replacement shake as a substitute. However, I don’t want you to abuse the privilege o having a protein shake whenever you feel like it to satisfy convenience and your taste buds. I prefer to have my shakes only after workouts or when I’m really craving something sweet a chocolate protein shake can be your best ally when it comes to defeating cravings. Aim to have no more than three shakes per day (including your post workout shake), and don’t have two shakes in a row. The reason for this is that whole foods are more thermogenic and require more calories to digest, so they are superior to supplement-based shakes. Most shakes are very high in their bioavailability, which means they absorb quickly and effectively, but the body requires the sustenance that it has been accustomed to for thousands of years: real food.

Foods

What you’ll be eating on this plan can be broken down into four categories: protein, carbohydrates, vegetables, and condiments. Remember, the portions per meal are palmsized for protein, palm-sized for carbohydrate, fist-sized for vegetables, and a tablespoon of condiment. These are the portions recommended for most of your six meals throughout the day. On average, this will amount to about a 6-to-8-ounce serving of protein or six egg whites; 3 4 cup of your carbohydrate source, cooked; and 1 cup of vegetables, raw or cooked. The portion size will vary based on the size of your hands, which is why it’s the perfect measurement and the simplest way to customize how much food (and how many calories) you eat. Don’t be too concerned about your portions of vegetables or salad they contain plenty of water, are a good source of fiber, and have very few calories, so you can’t really eat too much. Here’s a general guideline for your food portions (the condiment portion of one tablespoon i the same for everyone, regardless of body size):

The only fats I recommend during your twelve-week transformation are those that naturally occur in your protein sources, such as egg whites, chicken, and fish, so you won’t see a separate category for fats. If you have an unbearable craving every now and again, you can have some celery topped with about a tablespoon of natural peanut butter this is the perfect amount of satisfying, healthy fat that will help you overcome that craving. There are a couple of rules you can stretch within this program, although that doesn’t mean you can break the rules entirely. For example, it can be tough to get protein, carbs, and vegetables at each meal. Let’s say you mix protein powder in with some oatmeal for breakfast, which would fulfill your protein and carbs are you going to want to add some salsa and broccoli? I don’t think so. That’s okay. The main sources of foods I want you to concentrate on for the first four meals of the day (until about 3 p.m.) are protein and carbohydrates. After 3 p.m., I want you to cut out the starchier types of carbohydrates, such as potatoes and pasta, and enjoy your last two meals with vegetables. Vegetables are an incredible source of vital nutrients, and they have very few calories compared to more complex carbohydrates such as brown rice and potatoes. For the last two meals at night, you don’t need these extra calories since you’ve more than likely fuelled your day already. When sleeping, you won’t have a chance to burn off any complex carbohydrates, which is why we cut them from the last hours of the day. Here’s an example of a pre 3 p.m. meal and a post 3 p.m. meal:

Pre 3 p.m.: A palm-sized amount of grilled chicken breast, chopped, and a palmsized serving of boiled or steamed brown rice, served with a fist-sized amount of mushrooms, lettuce, and cucumber, topped with a tablespoon of salsa.

Post 3 p.m.: A palm-sized serving of grilled lean fish with broccoli, mushrooms, and peppers, saut ed with a tablespoon of soy sauce. Please remember one of the most important factors of the nutrient plan: if it isn’t included in the Approved Foods table on page 120, assume you cannot eat it. Deli meat isn’t included, so assume you cannot eat it; the same goes for fruit, milk, breakfast bars, cereals, nuts, and so on. Sticking to the foods you see in the table will ensure that you achieve a jaw-dropping transformation in just twelve weeks. The distinguishing factor between healthful eating and transformational eating is the calorie content and the form the calories come in. Fruit contains a sugar (fructose), which is much better than table sugar (sucrose), but it is still a fast-burning carb that needs to be burned off. Milk and most dairy products contain another sugar (lactose), which is another calorie source you don’t want to be burning off while you are on the treadmill you should instead be burning off body fat. If you can’t imagine your life without fruit or dairy products for twelve weeks, you can try a few of my emergency exceptions: for dairy, try a serving of high-quality Greek yogurt, such as Fage, or fat free cheese; for fruit, an apple or a few chunks of pineapple. To produce maximum results, I recommend avoiding these foods or using them to fulfil only the most intense of cravings. Please check out the Approved Foods table and get to know the foods that are going to help you build and sculpt your brand-new body. I believe in a straightforward, simple approach to nutrition, which is why I’ve left out overly scientific nutritional information that you don’t need to know for your transformation (if you want to become a true student of nutrition, you can check out some of the free content at www.bodybuilding.com). To help you get started, I’ve included a sample nutrition tracker for your first day. Since day one will be a workout day, it’s important that you consume the proper post workout meal. The combination of protein powder, Vitargo, and creatine (‘meal 5’) is ideal for replenishing muscles. I recommend only consuming Vitargo and creatine on training days as part of your post workout meal on off days, your body won’t be in need of their fast-acting qualities.

‘The Bodybuilding.com: Guide to Your Best Body’ is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online on Flipkart. Watch this space for more excerpts from the book.

You may also like to read:

For more articles on bodybuilding, check out our bodybuilding section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

Published : June 13, 2014 4:59 pm

Build stronger quads with leg extensions

Weight Loss Tip #17 - Eat curd to lose weight

About The health Site

Useful Links