In fact, it is recommended that you not start this diet until you are under 15 percent body fat Learn more. He was driven to find out the answers to the questions that nobody else could answer. Duchaine applied what he learned to himself and later to other bodybuilders around the country. These are average by most books, but compared to what is out there these days, I would almost put these body fat numbers in the above average category.
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In fact, it is recommended that you not start this diet until you are under 15 percent body fat Learn more. He was driven to find out the answers to the questions that nobody else could answer. Duchaine applied what he learned to himself and later to other bodybuilders around the country. These are average by most books, but compared to what is out there these days, I would almost put these body fat numbers in the above average category. Will these percentages mean that you are lean already?
No, but a low level of body fat is attainable from these starting points. I know that there are many variations of this diet out there now, but in my opinion, this is where they all started. Mauro Di Pasquale has his Anabolic Diet , which is similar in many regards, but not quite as specific. I am not saying that any one of these diets or the variations out there are any better or worse, rather, I think it is important that you know why the diet works before you try it.
This way, you will be better able to make adjustments if you hit a plateau. Who Was Dan Duchaine? Daniel "Dan" Duchaine - January 12, was a former American bodybuilder, author, two time convicted felon and philosopher. He died January 12, due to kidney failure caused by hereditary polycystic kidney disease. Caloric Restriction Many diets that call for caloric restriction do work, initially. However, for every three pounds of fat you will lose, you will also lose one pound of muscle! This is unacceptable to those of us that have worked so hard to put the muscle on in the first place.
The body is a very smart machine. As Dr. John Berardi says, calorie intake will dictate metabolism. So, that means that even if you drop your calories all the way down to 1, a day, eventually, your metabolism will slow and your fat storing enzymes will be primed and ready to work. Then, you may decide to eat more calories for a few days or go off the diet completely, and what happens is you become fatter than when you started.
So, Duchaine wanted to attack these two problematic areas. How could he get his clients to retain muscle while losing body fat and also keep the metabolism running optimally? Did you ever wonder where this number came from? Well, according to Duchaine, it was from the medical community and their advice to very overweight patients.
This would allow for an 8 to 12 week steroid cycle. These assisted bodybuilders could lose this amount of weight per week and not sacrifice muscle tissue. At least half of the fat in the Body Opus diet should come from the essential fatty acids, such as those found in fish and flaxseed oil.
Volek et al. Di Pasquale reported that when insulin is low, GH is high. Fat is also a precursor to androgen production, meaning a high fat diet may cause testosterone levels to rise. Of course it is literally impossible to get zero carbs in the diet due to trace amounts found in protein sources, but that is okay. Duchaine recommended keeping carbs below 12 grams a day, including vegetable sources. I believe that Duchaine was wrong when giving his vegetable recommendation.
It is okay to have your green, fibrous veggies. These types of vegetables will not raise insulin levels, and because of the fiber contained in them, there are very few impact carbs carbs minus fiber. I find that the veggies will serve two main purposes.
They will allow you to feel fuller after a meal, and they will help you move your bowels. Trust me; this is a big one, unless you want to wind up getting fissures and getting so annoyed with the diet that you give up on it. Carb Depletion Many people, especially those concerned with physique enhancement, get nervous that strength will go down with reduced carbs and that our body will eat away at muscle tissue.
However, this is simply not true if the numbers are adhered to. Catabolism of lean body mass is reduced by ketone bodies. Hormonal changes of a ketogenic diet reduce circulating levels of insulin and increase glucagon, a hormone that is great at freeing up fat from our fat cells. It has been found that once the body adapts to a diet such as Body Opus, two of the byproducts of fatty acid oxidation, namely 3-hydroybutyrate and acetoacetate, produce more kilograms of ATP per grams than glucose does Manninen, Adenosine Triphosphate is the compound that fuels all movement in the human body, including lifting heavy weights to build or maintain muscle.
What this is telling us is that the body can actually generate more ATP on a carbohydrate-restricted diet than it does on a normal amount of carbs. If you couple that with glucagon, your body will start to show dramatic changes in composition. There is a snag however, if glucagon is chronically raised, it can become catabolic.
Body Opus Cycle So, what do we do? Well, Body Opus is a cyclic diet, with five days of low-calorie and very low carbohydrates VLC , followed by two days of high carbohydrates and moderately high calories to cause muscle cell expansion and glycogen super compensation. During the deprivation period, glucagon is raised, and it is glucagon that allows the human body to convert fatty acids into ketones.
Ketones will be the preferred fuel source for the brain on VLC diets. Also, when ketone levels are high enough, muscles will use them as fuel rather than glucose or fatty acids. Once preferred, ketones cause a reduction in muscle catabolism since the body will not prefer glucose. And, ketones cannot be converted back into fat, meaning they must be excreted if unused. Not so with glucose. I believe that when we diet down on lower carb diets as opposed to VLC, we actually cause more muscle loss.
Think about it, if the body is still in a state of using glucose for energy, even if you are only having one cup of oatmeal per day, then it will turn to the process of gluconeogenesis, turning amino acids into glucose.
Yes, that means your muscle will be "burned" for energy. So far, we have fat being stripped off the body and a reduction in catabolism. Sounds pretty cool, but there is more! At the end of the week, on Friday evening or Saturday morning, depending on your schedule, you are going to increase carbs and calories.
Your muscles will be hyper sensitive at this time, and you will take advantage of this. Glucose stored in your muscles is called glycogen. Ketosis, as will be achieved in the first part of the Body Opus diet, causes glycogen to be temporarily depleted. It is at this time, when we jam the muscles full of calories and carbs that we will get a very big anabolic response.
Duchaine says that this is essential to any fat loss diet, as we will further offset muscle loss and possibly build muscle in the process. Click To Enlarge. Carb Loading Phase Duchaine calls for fast acting carbs in the first meals after loading begins, then you taper off to more slow acting carbs, and finally start your descent into a state of ketosis on Sunday night. There are many fine details that I did not include in this article, but I thought it would be beneficial to give the basic idea and background for those of you that are thinking of getting ready for a show or leaning up for the summer.
I would also recommend that if fat loss slows, first lower the calories during the ketogenic part of the diet and keep the loading calories normal. If you start to lower both amounts, you will eventually run into the metabolic slow down that happens with dieting. Of course, you are an individual and you will need to find what works for your body. My strength levels have stayed the same and even increased on some lifts.
If you want to accelerate the fat loss, then add in some high intensity interval training HIIT. Conclusion This type of diet is unique in that it kind of gives you something to look forward to, and it tricks your body. I personally have found that the amount of carbs that Duchaine recommends is simply too high, and I begin to smooth out. The numbers above are from personal experience and should be a good guide to help you figure out where to start. If you are doing this for a show, just take notes on what day you look best after the carb and calorie increase.
I finish mine on a Sunday and have been looking best on Wednesday night. References: Duchaine, Dan. Manninen, AH. Journal of the International Society of Sports Nutrition, About The Author.
DAN DUCHAINE – BODYOPUS PDF
The BodyOpus Diet For those seeking radical fat loss while maintaining muscle mass, Duchaine presented them with the BodyOpus diet, a strict cyclical keto approach that was as effective as it was gruelling. For the first 5 days usually Monday to Friday for sake of convenience , Dieters would follow a strict Ketogenic Diet, followed by a two day carb frenzy at the weekend. The first 5 days of carbohydrate depletion rapidly establish ketosis. The final 2 carb-up days encourage glycogen supercompensation… The Broad Outline of the diet was as follows Sunday: Begin at 6pm. Eliminate all carbohydrate foods. This is a weight-lifting workout day full body Tuesday: Nutritionally, Tuesday is exactly the same as Monday.
Maura Open Preview See a Problem? The body is a very smart machine. At the end of the week, on Friday evening or Saturday morning, depending on your schedule, you are going to increase carbs and calories. During the deprivation period, glucagon is raised, and it is glucagon that allows the human body to convert fatty acids into ketones. On the Keto days, Duchaine recommended a hearty intake of eggs, meat, free, oils, seeds, cheese and the occasional bag of pork rinds. Peter Zatloukal rated it really liked it Dec 06, In mid, Duchaine was caught and indicted on conspiracy and mislabeling charges.
How To Use The Body Opus Diet!