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Diet Right for Your Type

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8983

Diet Right for Your Type
It's said that there are two basic personality types when it comes to sports. You have your team sport people and your individual sport people.

Some people are attracted to team sports like basketball and football. Others prefer to go it alone: golfers, skiers, runners, bodybuilders. Which sport or activity we choose is rooted in our personality type, or so goes the theory.

We can make a similar case for physique transformation, particularly when it comes to dieting and fat loss.

I've seen two basic personality types: The all-or-nothing personality and the baby-steps personality.

1) The All-or-Nothing Person

This is a concept I've written about before. The all-or-nothing person is either on a strict diet plan or off. There is no in-between. They go from bad eating to a crazy-strict diet. That's what works best for them. They need to be turned upside down. They thrive with a strict set of rules and a forced focus. The Velocity Diet is perfect for them.

Pros: Fast results from diet and training, self-discipline, willpower.

Cons: Easier to fall off the wagon because the wagon is going fast and taking sharp turns. Needs to learn some moderation.

2) The Baby-Steps Person

This type of personality can't handle the sudden lifestyle changes of a super-strict diet. It's too much, too soon. He does better on a gradual plan: cutting back a little, switching a bad food for a better one, adding new training methods slowly.

Pros: Doesn't disrupt lifestyle much; everything is eased into. Results are more easily maintained.

Cons: Slow results. Easy to get discouraged and quit because reinforcement (seeing visible fat loss) comes slowly.

So, the all-or-nothing person is the sprinter: hard, fast, focused. He'll plow through walls that appear before him.

The baby-steps person is the long-distance runner: measured, self-paced. He'll find his way around those walls and challenges.

Both can cross the finish line and win their race.

Now, which one are you? Here's an example to help you figure it out:

The baby stepper decides that maybe eating white bread is a bad idea for someone with fat loss goals. So she gets rid of it and moves to whole grain bread. Maybe later she'll go to Ezekiel bread and then to low-carb tortillas. And after a while she may even drop all breads and junk carbs and consume them only rarely.

The all-or-nothing person? She tosses the bread in the trash and never eats any form of it again while on her diet, and rarely after she reaches her goals. The all-or-nothing prefers the cold turkey approach.

We can debate the pros and cons of each, but really it's not a matter of which method is "best." Rather, it's about which one you are at your core: a baby stepper or an all-or-nothing'er?

And of course there are gray areas here too. For example, the all-or-nothing person may become insanely strict to reach his goals, then gradually baby-step in some lifestyle changes to allow him to maintain that progress. (Think of a V-Dieter being brutally strict for 28 days on a mostly liquid plan, transitioning for two weeks with more solid meals, then adopting a healthy "normal" eating pattern after that.)

Most people are one or the other, and it's important to know which. If a baby-stepper tries an all-or-nothing diet, he'll most likely fail. It would be overwhelming for him. And if the all-or-nothing person tries a baby step diet, he'd get frustrated quickly and quit.

The lesson here?

Diet right for your type.

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MikeManos
Level 0

Join date: Feb 2008
Location:
Posts: 57

(Slightly off topic but related.)

Hey Chris, level with me here: As a FFB myself, I always pondered where to draw the line with dieting and ab-etching (i.e., lipo for dedicated meatheads like ourselves). It seems that much sacrifice and due diligence is required to get to single didgit body fat and stay there; why not eliminate some variables, skew the genetics in our favor, and just redirect a lot of that effort elewhere to achieve the ultimate natural build that one is capable of with this procedure?

I ask this because it hit me last night...between all of the time, supplements and other pertaining factors, this surgery would simply be a one-and-done deal. Once completed, not only could conditioning reach a whole new level with the present effort, but money & precious time might also be spared lontern to focus on other aspects of bodybuilding (namely, adding lean muscle mass & improving strength and health).

I guess it's just random brainstorming and pondering, but what do you think of this approach (I realize that this would negate much of the marketing effort on your end, as the Velocity Diet and lean cooking ideas would then be a harder sell on the masses should you do the procedure, but I'm sure that it's an idea that must have crossed your mind as well at some point). Your thoughts...

To a majestic 2010.

- Mike

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8983

Here's some things to consider, Mike:

1) Once you "make" fat cells, particularly in childhood, they don't go away. They just inflate or deflate. So people who were fat kids or became fat adults, then lost the fat, can regain very easily since all those cells are still there. (I'm WAY oversimplifying this, but you get the idea.) So sure, getting rid of those cells, after losing all the body fat you can with hard training and dieting, is a tempting idea.

2) I told myself the above at one time and used it as an excuse for never being able to get truly lean. Hell, I even starting pricing the surgery. Long story short, I did the V-Diet and lost all that "unloseable" fat. So, make sure you're truly lean before considering etching.

3) You can still get fat after this procedure. The fat may just accumulate in other places, which (I've heard) can cause some funky looking midsections. You see this a lot in celebs: movie stars who's had the lipo etching, but gain too much fat after.

4) Stretched skin can be an issue here too, and that surgery is much more expensive and hard to recover from than lipo. I often wonder if we all had the old fat cells sucked out if we'd them want the extra skin removal. Next thing you know you're in 20 grand or whatever.

So, I'm not against it, provided you really have done all you can with diet and training.... and most people haven't, even if they think they have. Also, it's not quite the fix-all it seems to be.

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MikeManos
Level 0

Join date: Feb 2008
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Posts: 57

Chris Shugart wrote:
Here's some things to consider, Mike:

1) Once you "make" fat cells, particularly in childhood, they don't go away. They just inflate or deflate. So people who were fat kids or became fat adults, then lost the fat, can regain very easily since all those cells are still there. (I'm WAY oversimplifying this, but you get the idea.) So sure, getting rid of those cells, after losing all the body fat you can with hard training and dieting, is a tempting idea.

2) I told myself the above at one time and used it as an excuse for never being able to get truly lean. Hell, I even starting pricing the surgery. Long story short, I did the V-Diet and lost all that "unloseable" fat. So, make sure you're truly lean before considering etching.

3) You can still get fat after this procedure. The fat may just accumulate in other places, which (I've heard) can cause some funky looking midsections. You see this a lot in celebs: movie stars who's had the lipo etching, but gain too much fat after.

4) Stretched skin can be an issue here too, and that surgery is much more expensive and hard to recover from than lipo. I often wonder if we all had the old fat cells sucked out if we'd them want the extra skin removal. Next thing you know you're in 20 grand or whatever.

So, I'm not against it, provided you really have done all you can with diet and training.... and most people haven't, even if they think they have. Also, it's not quite the fix-all it seems to be.

Point well taken, and thanks for the feedback.

I actually have considered the points that you made, and am very well aware of the fat cells and science therein, but was wondering more from a "finishing touch" perspective, not a substitute for proper dieting.

As a footnote, if I'm correct, then the extra skin removal is only necessary if one was truly obese before losing it and having the surgery (though the funky celeb midsections now make sense to me - thanks for informing us of that!). Another thing that I've noticed (on myself, anyway) is that, once you are relatively lean for a long time, the skin retracts from it's initial expanded state to a smaller mass. For example, if your waist initially measured 45" around, but you diligently trained and dieted naturally for 10 years where it measured 32"-36" around, then that extra "stretched" amount disappears over time. The ab-etching here would probably take that done another considerable notch as well, but how much is inidvidual dependant obviously.

I guess the take home message here is that if you want to achieve a super-shredded state not possible (at least not long term) for an FFB (even with proper diet), then lipo is the only way to go. When you consider that those blessed with super low body fat percentages had a fraction of the fat cells we had at birth (and accumulated over time, respectively), it makes sense as an added advantage to being and staying super ripped.

Damn vanity...it gets the better of us all. :)

- Mike

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BobParr
Level 3

Join date: Mar 2008
Location: Indiana, USA
Posts: 614

MikeManos wrote:

Another thing that I've noticed (on myself, anyway) is that, once you are relatively lean for a long time, the skin retracts from it's initial expanded state to a smaller mass. For example, if your waist initially measured 45" around, but you diligently trained and dieted naturally for 10 years where it measured 32"-36" around, then that extra "stretched" amount disappears over time. The ab-etching here would probably take that done another considerable notch as well, but how much is inidvidual dependant obviously.

I think the degree of skin elasticity is very much an individual thing. My own skin seems to be prone to stretch marks (caused by tearing in the deeper layers). As a teenager, I actually developed bad stretch marks where my lats/teres major meet my arm pits - not from having been obese or from being hyooge (I wasn't either as a teen) but just from adolescent growth.

I think your age can also be a factor in the skin's elasticity. For example, I've noticed that - generally speaking - women who go through pregnancy at a young age tend to end up with less sagging skin and stretch marks afterward than women who had children years later.

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MikeManos
Level 0

Join date: Feb 2008
Location:
Posts: 57

BobParr wrote:

So true, I've observed this myself with the age related thing and elasticity of the skin (yes, especially with women bearing children). Good catch.

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Kerley
Level 3

Join date: Nov 2008
Location: Ireland
Posts: 1381

I am The All-or-Nothing Person, i have no middle ground or moderation when it comes to food like if am gonna sit down to eat a peanut butter sandwich ill eat 6 a them suckers throw in some ben and jerry and we got a party, but then for the next 12 weeks i wont go over 120g of carbs a day

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chandlerinmn
Level 3

Join date: Jun 2009
Location: Minnesota, USA
Posts: 115

Hey Chris!! a former V-Dieter here...also all or nothing person...first, once i did the diet, i didn't want to ever have to do it again...so i decided to make it my new lifestyle to be healthy and in great shape and eat clean year around with some cheat meals here and there...maybe 2 a month...

i am going to compete in my first figure comp in march...6 wks out...but have some questions on what your thoughts are on my stack and diet...
because there is no template to follow per say, i am feeling somewhat lost and dont want to be missing anything...her's some info:

I am 6 wks out from figure comp....training is working and just trying to cut any other fat thats willing to come off....wanted to share my supp list and have your input...i'm small so tend to cut serving sizes accordingly....

height 5'1", weight 104-108.....
Monday - max upper body with 20 min of HITT(sprints-15 sec on, 45 sec rest, highest incline, increase speed each time)
Tuesday - rep lower body, abs
Weds - complexes, no wieghts just throw the bar around without letting go for 8 exercises, 8 reps, 4 times, next week will do 5 times
Thurday - rep upper body with 20 min of HITT(same as above)
Friday - max lower body, abs

*so post recovery i do 1 scoop Surge with one scoop of l-luceine and one scoop of creatine on weight training days- is this enough considering bw? suggestions? frequency?

*i have been taking i scoop MAG-10 before bed, normally would just do shake in off season...need help with recovery right now...really sore daily from pushing it...suggestions?

supplements i take:
MD protein x3 to 4 per day, always add one scoop of l-Luceine to my shakes
solid meals are for sure one maybe 2, otherwise a shake
Se7en-2/day
BCAA's-3 tabs pre and then 3 tabs post workout,...weights and cardio and also take 2 tabs before bed...ok for bw???
Flameout x4/day, 1 in am and 3 before bed
HOT-ROX only now til comp...2/day
Superfood 1/day
ZMA 2 before bed
* should i add Beta-7 for comp prep period? just don't want to get over powered on stage, but appreciate my small frame

Meals consist of high protein, low carb(veggies mostly) and low fat, i have a serving of peanut butter and/or almonds every day - keep in mind this is just while i'm so close to comp...otherwise i eat more solid meals and aren't as strict on fats...always have liked low carb though...and always have a shake when i get up and before bed...i journal everything, workouts and food log...calories are approx 1500 on workout days and 1100-1200 off days...

thanks in advance for your help...just want to go win this thing!!! love to have your thoughts!! if you have quetions let me know!!

also i want to tell you I admire the time and effort you put in to helping others...it doesn't go without notice...i read tons of your feedback, along with others and just want to mention how grateful i am personally that you make such an effort, so kudos to you for that!!

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Columbus_Jim
Level 1

Join date: Jun 2008
Location:
Posts: 2

I was a baby-stepper. In august 2007, I weighed a fat 255 lbs. I'm 5'9" tall. Over the course of 18 months I dropped 87 lbs to a nice skinny-fat 168 lbs.

Here was my progression:
1. Realized I was fat and eating like a pig. Decided to watch calorie intake. Lost 30 lbs and plataued.
2. Realized being a lazy bastard wasn't helping. Decided I wanted to lift weights. Got New Rules of Lifting (ask Lou about it). Started lifting.
3. Found this site. Read about how carbs are the enemy. Removed carbs. Treated them like nasty poison. 2+3 = 57 more lbs lost.

Fast forward.

This year, as a new years present, or more appropriately pennance, I forced myself to do Warp Speed Fat Loss. It was put together by Alwyn Cosgrove and Mike Roussell (I think you've heard of them.) It's a 28 day super duper ass busting diet and exercise program.

Honestly I hated every moment, but I pushed myself and was damn proud when I put those 28 days behind me. I saw tremendous results.

So, in essence, I am a hybrid. I can do it both ways. However, I've reached the point where I know that I need to do the hardcore dieting shit to reach the final goals I desire. However, I don't have the mindframe to do it back to back to back. So, I need a few months to work on strength and conditioning. I'll eat right and probably melt some more fat off. Eventually though, I'll bust out the hammer and spend 28 days beating my ass into submission.

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ZuluSierraPapa
Level 0

Join date: Dec 2009
Location: Montana, USA
Posts: 37

It seems to me like the baby-step type is a lot harder to find than the all-or-nothing type. I'm sure a lot of people think/wish they were the baby-step type so it didn't have to be so painful in the present, but it seems like most end up failing just as bad or worse than if they had gone the all-or-nothing route.

As for myself, I'm definitely in the all-or-nothing category. My dad (who was very successful in the gym) used to pester me to quit eating like I was preparing for a contest and down a hotdog every once in a while. What he didn't understand was that it was either all clean food or all cookies and doughnuts. I couldn't deal with moderation like he could.

I once tried to work within moderation. It was NOT effective. I strictly dieted down from 270 to 230, decided I could deal with the way I looked, and that I wouldn't mind staying at that level of body fat for a bit. All of a sudden I was 250 again. Thought "Huh...that's not good..." and went on eating what I was eating. Then I made it to 280. Didn't care enough to give up the sweets. Finally, I got up to around 310. I figured maybe that was far enough. Got stupid strict and now I'm back down to 213. Don't think I'll make the mistake of trying moderation again any time soon.

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Spartiates
Level 1

Join date: May 2009
Location:
Posts: 410

I'd be curious to see if one "type" tends to be more successful than the other. Because, with my self... I tend to be more successful at things I do "all out", and the baby-steps approach is what I do when I'm less-than-committed to something... (like a long term-relationship...)

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