Find Healthy Food Sources
Consume only lean protein mostly from animal sources like chicken breast, fish and beef. Restrain your carbs intake to starchy foods like potatoes and rice. You can also include some fruits in your diet, but not too much. Two pieces a day should be enough. Although fruits provide many health benefits, if you want to reduce your body fat to less than 10%, Alvino recommends eating “only enough fruit to fill your liver with glycogen. Any extra fructose can slow fat burning or encourage fat storage.” You can also consume non-starchy vegetables, like salads and greens.
You should aim at consuming most of your fats from the protein-based foods in your diet. If you need to find additional sources of fats to satisfy the macro requirements, you can go for avocados or coconut and olive oil.
Improve Your Lifestyle
The next item on Alvino’s list is the lifestyle. Most of the guys with ripped bodies have centered their lives around rigorous training and dieting. If you want to look like them, you should try and follow their lead. No more partying and alcohol. Instead, you should aim for at least seven hours of night sleep, and drink lots of water – at least one gallon a day. According to some studies, drinking 30 ounces of water can lead to a 24% increase of energy expenditure in resistance training individuals.
It’s also essential that you reduce stress to minimum. Find some time to relax by meditating or practicing yoga. Of course, you can’t get far without proper workout. Aim for at least three weekly training sessions, that provide you with total body workout. Your protocol should mainly consist of compound exercises like squats, deadlifts, pull-ups, presses and rows.
Cycle Your Carbs
It’s not unusual for your progress to slow down once you start seeing some definition in your midsection. In times like this you need to rev up your metabolism so that you can continue shedding fat. This can be done by reconstructing your carbs intake and alternating through days with reduced carbs intake and days with increased intake.
Alvino recommends reducing your total calorie intake to 10 calories per each pound of body weight for three days. During these three days consume one gram of protein and 0.5 grams of carbs per each pound of bodyweight, while the rest of the calories should come from fats. On the fourth day you should increase the calorie intake to 15 calories per pound of body weight, and your carbs intake to two grams per pound.
According to Alvino, this increases the metabolic rate as a result of the work that your digestive system has to perform. Another benefit of boosting the carbs intake is that it will make your muscles look bigger and leaner by filling them up with water.