Question: I work from midnight till 9am each day and not sure how to eat or train to drop my body fat and get a six-pack. What should I do?
Vince: Simple. Follow the same meal plan that 9-to-5ers do but back it up by 10 hours. You’re “breakfast” will be at 11pm and you will have a meal every 3-4 hours. Your “mid morning” meal will be at 1am and your “lunch” will bet at 4am. Have your “pre workout” meal around 7am and then hit the gym after your shift is over. Have your post workout shake after your workout and then your “dinner” at 11am. If you’re goal is to build muscle up, you can have a “pre-bedtime” snack before you go to sleep around 1 or 2 in the afternoon.
Question: How long before bed should I stop eating?
Vince: Anything consumed closer to bed time has a greater chance of getting stored as fat since your metabolism slows in the evening. I suggest a eating pattern that revolves on the rising and setting of the sun meaning the earlier you can consume your first meal the sooner you get in your last meal.
For me, the perfect schedule is to eat at 6am, 9am, 12pm, 3pm and 6pm. That’s it. If I’m bulking, I’ll have an extra 1 or 2 workout shakes too.
Don’t panic if you’re hungry in the evening time, especially if you’re goal is to lose fat. Train yourself and discipline yourself to stick to your plan and not give into craving in the evening time. If your hunger is unbearable then satisfy yourself with a food source you missed in the day. For example, if you lacked protein, cook some eggs. Did you miss your veggies? Steam some peppers.
Question: Should I do my weights first or cardio first if I can only train once per day?
Vince: It depends, almost all fitness experts in the world would say, hit the weights first and I agree with the science. Post workout cardio sets you up to have more energy for your weights and to have the proper hormonal release for muscle growth but also primes your fat stores to be burned faster. If you have been doing your cardio first, switch it around and your body will shape up fast.
However, the best results will come from doing the opposite of what you’ve allowed your body to adapt to. This is where the art of training defeats the science of training. If you’ve been doing 30 minutes of long slow cardio after your weights, start doing 20-minutes of interval cardio before your weights and I guarantee you’ll be pleasantly surprised when you’re down another 10 pounds.
Question: I keep hearing my bodybuilder friends say that I shouldn’t be drinking (alcohol) while dieting. I have about 10 pounds of fat to lose but like my nightly beers. Are they right?
Vince: If I could guarantee a trade between your case of beer for a six-pack (no pun intended), would it be a tough decision? Probably not. It’s a difficult decision because your mind is skeptical. It’s saying, “It’s not a big deal….” I would encourage you to ask the question, “Will drinking beer get me closer to my goal or further from my goal?”
Definitely, slower but if you don’t care then keep your beer limited to one maximum per night. If you have a deadline to meet, the beer has to go – completely! That goes for wine and mixed drinks, sorry.
Alcohol inhibits your bodies ability to burn fat and messes with blood-sugar levels which can result in you craving doughnuts and chips the next day. This makes your healthy meal plan tougher to follow and can also put a break on the momentum you’re creating. I encourage you to go a whole 4 weeks without consuming more than one alcoholic drink per week and I promise a flatter and more defined stomach.
Yesterday, we had a massive amount of questions pour in so I’m thinking of hosting a teleseminar next week where I answer all your questions on the phone – full out Q and A – no limits!
Would you like me to do that next week?
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