BODYOPUS DIET PDF

Body Opus was the first real diet for people that weren't overweight. In fact, it is recommended that you not start this diet until you are under 15 percent body fat Learn more. Unless you have been hiding under a rock, you should be familiar with Dan Duchaine's Body Opus diet. Dan Duchaine was known as the steroid guru throughout the 's until his death in

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This is the busy time of year for us in the fitness industry and I am putting in a lot of hours. I am constantly working, not only physically in my retail store, but I am constantly looking into new products for the store, new promotions to offer my customers, putting together marketing ideas, etc.

A lot of nights it puts me to bed after midnight. The only time I can really get a workout in, is early in the morning before my kids get up. Now, I can eat very healthy Monday through Friday, because I stay busy at work. However, like most of you that have kids, the weekends are a train wreck on the diet. So, I eat whatever I can get my kids to eat which mainly consists of carbs, melted cheese, carbs covered in sugar AKA — Donuts , etc. It has been taken a toll on me both mentally and in the mid-section.

I had to come up with a solution for this, while still maintaining my work load, my body, and enjoying my weekends with my kids. Then, the solution hit me.

My all-time favorite diet — Body Opus! To be honest, the official cause of his death was, polycystic kidney disease, but you can come up with your own conclusions. Body Opus, was published in March of I got my paws around it in late The first part of the book talked a lot about the different types of steroids and their pros and cons.

Needless to say, that part of the book scared me from doing steroids. But the majority of the book was his diet and workout plan called Body Opus, that gives you steroid like results without actually taking steroids. Meaning, get shredded and gain more muscle at the same time! I have done this program in the past and loved it, and I am currently doing it as I type this up. So, let me tell you about it! Now before I begin, I strongly encourage you to get a copy of the book and read through it.

Because 1 — I am going to paraphrase it in this blog and tell you my experiences with it. Lol But seriously, if you have some serious extra body fat on you, this diet could have a negative effect on you and could be dangerous to your health. Insulin allows your body to use sugar glucose from carbohydrates in the food that you eat for energy or to store glucose for future use.

In other words, it stores energy. It stores energy in fat cells that is how we get fat and in muscle cells, which we use for physical activities.

Insulin, also increases protein synthesis, which is the building of muscle out of the amino acids that are entering the muscle cells. Just in very simple terms, on the Body Opus program, you basically will be in Ketosis for most of the week. Zero Carbs. Essentially your body will be running off your stored body fat all week! You will get leaner! Then, on Friday afternoon you take in between 30 to 50 carbs just enough to come out of ketosis and then you do a brutal total body depletion workout.

After the workout, through the weekend, you carb load. This will saturate your muscle cells making them grow anabolic! After a few weeks you should be leaner and more muscular. So, here is how your typical Body Opus week will go as you transition into and out of Ketosis….

Back in , glucose and dextrose were the best carb sources for the carb up, at the time. However, today we have much better carb sources to use. If you shop at my store on a consistence bases, you know I hate the weight scale. It is so overrated when it comes to your overall health.

However, I want to cover this point so you know what to expect. Like most low carb diets, you will lose a lot of water weight through the week while you are in ketosis. However, with Body Opus, you will gain the majority of it back over the weekend.

Here is an example of my week 1 weight change — Monday morning I weighed in at lbs. Friday morning I was at lbs. After I carb loaded over the weekend, this Monday morning I weighed in at lbs.

But again, the weigh means nothing on Body Opus. Get with a trainer at your local gym and get your body fat checked. That is the best way to gauge your results. As outlined in the book, starting at 6pm on Sunday, you go zero carbs. Please note that 6pm on Sunday, is not a literal must day and time you have to start Body Opus. Just start your Body Opus program, when it fits around your schedule. So, what can you eat on the ketosis part of Body Opus?

Protein and Fat. Example — If you take in calories a day, during the ketosis part of Body Opus, you will take in calories. I bet most of you are freaking out right about now. I personally adjust those numbers slightly but not much. The foods you will eat for most of the week are high in fat and protein. You can also have a very limited amount of cheese The only crunchy thing you can have are pork rinds but not the flavored ones…while those say 0 carbs on the bag, the flavored ones still have sugar in them.

Here is a list of tools that you will probably need to do this diet. Some of these are a must, which I will indicate below. Duchaine, outlines in the book that you should to two heavy lifting days early in the week, while you still have some carbs in your muscles, to get the most out of your weight training. He says to do your first workout either on Sunday night or Monday. Followed by the other half of your body on Tuesday. He is against cardio period, on Body Opus, but does leaves it an option for you on Wednesday or Thursday.

Friday afternoon, will be the most brutal workout, where you work out your entire body to depletion. Then, no working at period on the weekend. Her recommends the following workout schedule…. As I type this up, I am towards the end of week two and this week so far is SO much easier than week one.

Lol I personally only recommend that you do Body Opus, for a maximum of 6 weeks. I will do a follow up blog on my results, when I finish up and share my total experience with Body Opus. Until then, if you have any questions regarding this blog or if I can help you in any other way, please stop by the store. Especially this one! You are commenting using your WordPress. You are commenting using your Google account. You are commenting using your Twitter account.

You are commenting using your Facebook account. Notify me of new comments via email. Notify me of new posts via email. Create a free website or blog at WordPress. About Subscribe to RSS. Sunday at 6pm, you go zero carbs Monday — Not in ketosis yet. You still have plenty of glycogen stored sugar in your muscles and liver, so you feel normal.

Tuesday — You should be transitioning into ketosis, at some point. Energy levels will start to drop. Wednesday — You should be in ketosis! Imagine — your body is now using stored body fat to function! Thursday — Very much the same as Wednesday.

Friday — First part of the day is just like Wednesday and Thursday. However, at 2pm, you will take in 40 to 50 grams of carbs, just enough to get out of ketosis. Then, you go to the totally body workout. Then it is carb loading time! Duchaine, says that your first 4 meals after the depletion workout, should consist of glucose for carbs and whey protein. Glucose, is the same as dextrose, which is a very simple high glycemic sugar.

The concept is, glucose, digested so quickly, creates a big spike in insulin, that these carbs will primarily be stored in the muscle cells. He stresses to avoid fructose fruit sugar and sucralose during the Friday post depletion workout carb up, because those two sugars typically will be stored in the liver first instead of the muscle. You want to saturate your muscles with carbs during the carb up time and not your liver. The less glycogen sugar that is stored in the liver, the faster you get back into ketosis, on week two of Body Opus.

Whey protein, of course is the fastest digesting protein that we know of, so of course that makes sense to use during this time as well.

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While much has been written about Duchaine, not all of it true mind you, two things are clear. He was sincere about bodybuilding and he knew an awful lot. Most famous for its cyclical Keto approach, the book included a beginner and intermediate diet. All of which will be covered today. A weightloss manual for those people seeking the extraordinary. Dedicated to those seeking visible abs, striated glutes and boulder deltoids.

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I came up with this plan below, what do you think? Have you ever stuck with this type of regime for long? You will enjoy this more and possibly stick to the plan better. That should fit better around your family life too. Defintely use BCAAs with all workouts, and vitargo post workout and maybe generally on carb days. I hope that this helps and let me know how you get on. Please leave this field empty.

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