Getting Ripped for 2012! – Phase Two

By in
So, *ahem*announcer’s voice* if you’ve just joined us, let me update you. I have been dieting since 7th December 2011. Click here to view my previous diet.And up to 15th January 2012, I have lost 6kg (from 81kg to 75kg) and my waist went from slightly over 33″ (ouch) to 31.5″. Plus, my shoulder-to-waist ratio improved and my legs’ definition are starting to pop. Yup, long way to go, but it’s progress! šŸ˜€

However, I feel that my progress is starting to slow down so it’s time to revamp my diet. So here it is.

Basically, the changes from the previous diet include:

1. A slight reduction of calories. To accelerate weight loss.

2. Considerable increase in fat intake.

3. Taking a full dose of 3 Magnum Heat Accelerated capsules twice daily. At first, I took 2 capsules twice daily because I was over sensitive to the effects of its stimulants. But it seems my body is ok with it now, so, time for full dose!!

4. I got rid of tuna and replaced it with chicken breast. Why? Cause I fucking hate the taste! I rather have three chicken breast meals than to consume another can of tuna (especially when I can’t add any condiments with calories to it).

5. I removed the carbs in my post-workout drink.

6. Lastly, this isn’t really a change. I actually did it for the last diet, but forgotten to write it down. It’s about high carb days. High carb days are important because continuous low carb days can lower your body’s release of leptin, which is a strong fat-burning hormone. I have my high carb day once every three days. And to make full use of it, I’ll place my high carb day on my toughest training day, legs day, when the extra energy could be put to good use.

So why did I increase my fat intake by so much, remove post-workout carbs and what’s with eating the high-carb meal in such a specific order? Well, I looked back at some photos of myself when I competed in Mr Kuala Lumpur 2010 (my best condition so far), and I thought, “Hey, I was pretty ripped then, despite being relatively not-so-knowledgeable compared to now(amazing how much one could learn in two years)”.

So, I must have done something right during my Mr KL 2010 pre-contest diet. And yup, I did, which was to follow this guide.

Fortunately, the authors of this book (also owners of Scivation) made it free for download. Yay! Click here to download yourself a free copy! šŸ™‚

For those who are too lazy to read the entire book, here is why I increase fat intake – Fat intake actually helps to slow down digestion. Thus, if you’re taking it with carbs, you body will digest and absorb those carbs real slow, further reducing insulin release (your carbs should come from complex carbs sources in the first place also).

As for eating the high-carb meal in such order, again, it’s to slow down digestion and insulin release. Read the book for a deeper explanation.

Now, the explanation for the removal of post-workout carbs is somewhat controversial or contradicts some bodybuilding norms. The Game Over diet states that post-workout carbs are not necessary to prevent catabolism and the spike of insulin could actually blunt the burning of fat. True or not? Well, I did lose some muscle previously on this diet, but I got my measurements wrong and actually took way less carbs than recommended. Plus, I did way too much cardio. For this time round, I guess we’ll see in a few weeks if the author’s theory is true or not.

Exercise wise, there’s not much change at all from the previous plan. I just added more minutes to my cardio and that’s pretty much it. Can’t wait to see how I will look like in another 4 weeks! šŸ˜€

I guess that’s it. Feel free to ask me questions about my diet on Fabodylous’ Facebook Fanpage. šŸ™‚

8 comments on “Getting Ripped for 2012! – Phase Two”

    • Tahir bin Berahima
    • February 20, 2012

    Hello Sir, I want to know..Whey Protein make someone bloating..are u use whey before competition or photoshot?..

  1. Reply

    Thats a lot of chicken! Is that a typical diet or a one off?

    • Will
    • February 10, 2012


    I mainly train for strength. Did you find a significant decrease in your strength after losing those 6kg so quickly?

    • Fabby
    • January 22, 2012

    Hi MTTK,

    Feel free to join this site and ask questions there. I'll always be there (username Wildcat90) and there will be other people to help answer your queries too! šŸ™‚

    • MTTK
    • January 22, 2012

    Thats true i've forgotten to consider water weight. P.S. I seem to be unable to send you an email due to image(case-sensitive) not appearing. I would like to further discuss your cut as I am doing the same thing.

    • Fabby
    • January 21, 2012


    Thanks MTTK.

    Definitely there will be some muscle loss, but at all times, I always put muscle preservation top priority. I'm not too sure how much of the weight I lost is muscle/fat, but at the beginning of every diet, most people will probably lose lots of water weight, which is neither fat or muscle, just water.

    • MTTK
    • January 21, 2012

    Nice post on your diet, I was just contemplating on how much of 6kg you have lost is from muscle and fat. Don't you reckon that 6kg in 5 weeks is a little too quick and will result in more muscle loss than fat loss?

      • Wee Kiat
      • March 10, 2012

      I’m not sure. But the beginning of a diet is always like that – you lose weight rapidly. Most is probably just water weight.

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