In attesa che mi arrivi il libro e che traduca le indicazioni utili che vi troverò, agli utenti del forum, vi posto questo riassuntivo in inglese sui passi da seguire per intraprendere la BodyOpus:
Body Opus
by Dan Duchaine
BODYOPUS is a very different type of diet. It was created by Dan Duchaine. As Dan states, it will help you lose fat, and trick the metabolism into anabolic growth. It is a modified version of the old Ultimate Diet and the Rebound Training System. It is a bit similar to the anabolic diet but different because the anabolic diet lets you eat whatever you what, as long as it's on the proper days. Dan lays out which carbs to eat, how much, and when to stop. He also explains how to train and how to reach glycogen supercompensation (carb loading).
This diet claims to help you lose all the fat you want without losing any muscle. Sounds too good to be true, but believe it or not it works! Actually the first step you should take in BODYOPUS is to believe that it works. BODYOPUS is a low calorie/very low carbohydrate diet for 5 days, coupled with 2 days of high carbohydrates and moderately high calories to achieve glycogen supercompensation. You must also train 3 times for a total of about 5 hours a week.
How does BODYOPUS work?
BODYOPUS is a ketogenic diet. Ketogenic diets work by drastically lowering carbohydrate intake. What this does is reduce the amount of insulin secreted and therefore tricking the metabolism. The leading cause of weight gain in the US is not from eating too much dietary fat but from eating too many carbohydrates.
Insulin is a hormone released by your pancreas following carbohydrate ingestion and the associated rise in blood sugar (glucose). Insulin triggers a few things: it brings blood sugar into the muscles for energy, it converts blood sugar to glycogen, stores extra blood sugar as fat, and it prevents fat-burning of existing bodyfat. In order to achieve fat loss we must limit insulin levels by reducing the intake of carbohydrates. Ketogenic diets are not understood by most physicians, but when used under control, ketosis is a great fat-loss tool.
In order to establish ketosis your blood glucose needs to fall below 50mg/dl. When you’re in ketosis your pancreas will now produce glycogen instead of insulin. Glycogen can be loosely called a catabolic hormone. It isn't normally secreted but when it is it's usually an indication of starvation or diabetes. In BODYOPUS glycogen is not your enemy, instead you will use it to your advantage. What it does is break down fatty acids and convert them into ketones. These ketones will be the primary fuel source for your body, including the brain. This state occurs when there are more ketones than glucose in the blood.
However ketosis is not for everyone, if you are not active and don't require a lot of energy ketosis can be very hazardous. It tends cause ketoacidosis. This can make the blood acidic if they are not used up, so I can't stress it enough to exercise and train sufficiently. The BODYOPUS diet will cause ketosis for 4 days out of the week which is not a problem for bodybuilders and athletes.
On the weekend BODYOPUS throws in a bonus, you can eat a limited amount of carbohydrates. The reason behind this is that it will cause an anabolic effect. This is absolutely necessary due to the loss of muscle during the week. Glycogen supercompensation will cause cellular kinetic expansion that is claimed to be just like steroids and growth hormone.
BODYOPUS is a seven day cycle. Monday through Friday you are carb depleting and Saturday & Sunday carb loading.
Monday thru Friday you eat a 70% fat / 30% protein diet. On the weekends you will follow a 60% carbs / 25% protein / 15% fat. As far as calorie levels go, you will consume 10% less than your maintenance level on weekdays and about 5-10% above you maintenance level on weekends.
You’re probably wondering where all that fat is coming from. You will consume 30% from Omega-3 and Omega-6 (Flaxseed Oil) acids , another 30% from unsaturated fats (monounsaturated & polyunsaturated), and 10% from saturated fats. You can get these fats from a few sources: fish, beef, whole eggs, olive or safflower oil, bacon, sausage, pork, and cheese. Basically you want to consume enough fat but remember NO CARBS. That means no bread, cereal, fruit, pasta, milk, sugar, the list goes on and on. Carbs are everywhere so you must be careful.
On the weekends you can eat some real food but be careful not to consume over 16g per lean body weight(kg) of carbs (the result is in calories so to convert it to grams: just divide your answer by 4).
As far as training goes, three days a week will be adequate. On Monday you should train your bigger muscles (chest, shoulders, triceps, abs) because you are the strongest from the carb loading. On Tuesday you finish up the rest of your body (back, biceps, legs). Then on Friday comes the fun part. You will train EVERY body part to failure in order to totally deplete yourself of glycogen.
Two hours before you train you should eat some fruit. You can eat whatever kind of fruit you like, but keep it under 200 calories. The reason is that you want to kick yourself out of ketosis so your blood sugar level would be about 60mg/dl. This will help you totally deplete your muscles of the last bit of glycogen, and will greatly improve glycogen supercompensation.
One thing that I would recommend to everyone who wants give BODYOPUS a try is to buy the book "Underground BODYOPUS Militant Weight Loss & Recomposition" by Dan Duchaine. Due to amount of information Duchaine put in the book I can only summarize it here. Duchaine explains many more key issues that will help guarantee your success, so I can't stress it enough to go and read it for yourself.
Body Opus
by Dan Duchaine
BODYOPUS is a very different type of diet. It was created by Dan Duchaine. As Dan states, it will help you lose fat, and trick the metabolism into anabolic growth. It is a modified version of the old Ultimate Diet and the Rebound Training System. It is a bit similar to the anabolic diet but different because the anabolic diet lets you eat whatever you what, as long as it's on the proper days. Dan lays out which carbs to eat, how much, and when to stop. He also explains how to train and how to reach glycogen supercompensation (carb loading).
This diet claims to help you lose all the fat you want without losing any muscle. Sounds too good to be true, but believe it or not it works! Actually the first step you should take in BODYOPUS is to believe that it works. BODYOPUS is a low calorie/very low carbohydrate diet for 5 days, coupled with 2 days of high carbohydrates and moderately high calories to achieve glycogen supercompensation. You must also train 3 times for a total of about 5 hours a week.
How does BODYOPUS work?
BODYOPUS is a ketogenic diet. Ketogenic diets work by drastically lowering carbohydrate intake. What this does is reduce the amount of insulin secreted and therefore tricking the metabolism. The leading cause of weight gain in the US is not from eating too much dietary fat but from eating too many carbohydrates.
Insulin is a hormone released by your pancreas following carbohydrate ingestion and the associated rise in blood sugar (glucose). Insulin triggers a few things: it brings blood sugar into the muscles for energy, it converts blood sugar to glycogen, stores extra blood sugar as fat, and it prevents fat-burning of existing bodyfat. In order to achieve fat loss we must limit insulin levels by reducing the intake of carbohydrates. Ketogenic diets are not understood by most physicians, but when used under control, ketosis is a great fat-loss tool.
In order to establish ketosis your blood glucose needs to fall below 50mg/dl. When you’re in ketosis your pancreas will now produce glycogen instead of insulin. Glycogen can be loosely called a catabolic hormone. It isn't normally secreted but when it is it's usually an indication of starvation or diabetes. In BODYOPUS glycogen is not your enemy, instead you will use it to your advantage. What it does is break down fatty acids and convert them into ketones. These ketones will be the primary fuel source for your body, including the brain. This state occurs when there are more ketones than glucose in the blood.
However ketosis is not for everyone, if you are not active and don't require a lot of energy ketosis can be very hazardous. It tends cause ketoacidosis. This can make the blood acidic if they are not used up, so I can't stress it enough to exercise and train sufficiently. The BODYOPUS diet will cause ketosis for 4 days out of the week which is not a problem for bodybuilders and athletes.
On the weekend BODYOPUS throws in a bonus, you can eat a limited amount of carbohydrates. The reason behind this is that it will cause an anabolic effect. This is absolutely necessary due to the loss of muscle during the week. Glycogen supercompensation will cause cellular kinetic expansion that is claimed to be just like steroids and growth hormone.
BODYOPUS is a seven day cycle. Monday through Friday you are carb depleting and Saturday & Sunday carb loading.
Monday thru Friday you eat a 70% fat / 30% protein diet. On the weekends you will follow a 60% carbs / 25% protein / 15% fat. As far as calorie levels go, you will consume 10% less than your maintenance level on weekdays and about 5-10% above you maintenance level on weekends.
You’re probably wondering where all that fat is coming from. You will consume 30% from Omega-3 and Omega-6 (Flaxseed Oil) acids , another 30% from unsaturated fats (monounsaturated & polyunsaturated), and 10% from saturated fats. You can get these fats from a few sources: fish, beef, whole eggs, olive or safflower oil, bacon, sausage, pork, and cheese. Basically you want to consume enough fat but remember NO CARBS. That means no bread, cereal, fruit, pasta, milk, sugar, the list goes on and on. Carbs are everywhere so you must be careful.
On the weekends you can eat some real food but be careful not to consume over 16g per lean body weight(kg) of carbs (the result is in calories so to convert it to grams: just divide your answer by 4).
As far as training goes, three days a week will be adequate. On Monday you should train your bigger muscles (chest, shoulders, triceps, abs) because you are the strongest from the carb loading. On Tuesday you finish up the rest of your body (back, biceps, legs). Then on Friday comes the fun part. You will train EVERY body part to failure in order to totally deplete yourself of glycogen.
Two hours before you train you should eat some fruit. You can eat whatever kind of fruit you like, but keep it under 200 calories. The reason is that you want to kick yourself out of ketosis so your blood sugar level would be about 60mg/dl. This will help you totally deplete your muscles of the last bit of glycogen, and will greatly improve glycogen supercompensation.
One thing that I would recommend to everyone who wants give BODYOPUS a try is to buy the book "Underground BODYOPUS Militant Weight Loss & Recomposition" by Dan Duchaine. Due to amount of information Duchaine put in the book I can only summarize it here. Duchaine explains many more key issues that will help guarantee your success, so I can't stress it enough to go and read it for yourself.