In Dan Duchaine's book, Underground Bodyopus: Militant Weight Loss & Recomposition, he outlines a bodybuilding diet known as the Body Opus approach. While Duchaine is well know for being a steroid guru, this should not dissuade natural bodybuilders from giving the diet a try.
Keto diets are well known in bodybuilding circles. Some proponents believe that long term keto runs are acceptable, and some bodybuilding gurus - such as Dr. Warren Willey (see his book, Better Than Steroids) - believe that keto diets should be used infrequently. The Body Opus diet splits the difference, and has you cycle on and off a keto diet during the week.
Simply put, the Body Opus approach has you on a keto diet during the week, and a high carb diet during the weekend. The weekend carb feeding isn't an arbitrary two day celebration. It exists to propel the body into a rebound effect. During the two high carb days, your body will be very anabolic. This is especially important for naturals, and the reason why naturals should pay attention to the Bodyopus plan.
It is said that weekend glycogen supercompensation will cause cellular expansion, and the result will be an anabolic burst that rivals the potency of steroids. While it is true that this anabolic state is relatively potent, it will never be as strong as a steroid user's anabolic state. The reason being is that a drug-using lifter has an artificially heightened testosterone level, which cannot be decreased by external factors such as fatigue, over-training, etc.
With that said, the Bodyopus approach is still a viable, and interesting diet approach for natural bodybuilders considering keto runs. What follows are the Bodyopus diet basics.
Monday Through Friday
During the week, you will eat:
- 10% fewer calories then your caloric maintenance level.
- 30% of your calories from protein, 70% from fat.
So, for a bodybuilder who neither gains of loses weight at 3,000 calories per day, the Bodyopus plan would have then consuming 2,700 calories during weekdays. This would mean that 1,869 calories would come from fat, and 831 calories would come from protein. Breaking this down, you would eat:
- 208 daily grams of protein
- 208 daily grams of fat
Basically, your daily split - when looking at grams - is 50/50.
Saturday and Sunday
During the weekend, you will eat:
- 5-10% more calories then your caloric maintenance level.
- 60% of your calories from carbs, 25% from protein, and 15% from fat.
To continue our example, a bodybuilder with a caloric maintenance level of 3,000 calories would eat 3,150 to 3,300 daily calories on the weekend. Using the median of 3,225, this would equate to 1,935 calories from carbs, 806 calories from protein, and 484 calories from fat. Breaking this down, you would eat:
- 202 grams of protein
- 484 grams of carbs
- 53 grams of fat
The Bodyopus plan is like any other cutting diet...it should be experimented with. For some, it will work wonders. For others, the low-carb days will be extremely difficult to work through. Dieting is never easy. there are no miracle plans. Give the Bodyopus plan a try. It may be just what you need to jump start fat loss.