Ketogenic Diets and Working Out
However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week. I will still eat the same as mentioned above. Once you've hit your protein target, consume carbs and fats to reach your total calories for the day. This may be considered "low" by some of the more hardcore "bros" out there, but both research and anecdote back up these numbers. Eric says February 10, I subscribed to your newsletter and have yet to receive the page document that was promised.
The Ultimate Vegan Diet Plan for Bodybuilding and Athletic Performance
If one is naturally endomorphic has a hard time losing weight , then they may want to lengthen their dieting time to weeks. If this is the first time that you have ever done a contest then you would want to also give yourself an extra week as you will probably experience a hitch at some point along the way. The diet that one follows for their contest will be the single most important determining factor of how well they will place in the competition. A person can have all the mass in the world but if they do not come in razor sharp on contest day, then the mass will mean little.
Judges almost always go for conditioning over size. To design a proper diet one should give themselves adequate time to lose the necessary body fat to achieve that aforementioned shredded look. When the body is in a starved calorie deficit state, muscle loss can occur although a calorie deficit is required to lose fat.
This calorie deficit will also cause one to feel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives. Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet.
These amino acids are released into the bloodstream where they may then be taken up by cells usually muscle cells. Dietary protein is also very important as amino acid availability is the single most important variable for protein synthesis to occur. This means that protein synthesis increases in a linear fashion directly proportional to plasma amino acid concentrations until the plasma amino concentrations are approximately twice that of normal plasma concentrations.
To generalize for the less scientifically inclined, ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesis and thus induce net muscle gain and by acting as a muscle sparing substrate as it can be used for glucogensis synthesis of glucose. Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis.
The body would much rather store amino acids than oxidize them as protein oxidation yields less net ATP produced per amino acid when compared to fat or carbohydrates. Therefore, it can be stated that dietary protein has a thermogenic effect on the body. Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave.
Ketogenic dieting refers to reducing carbohydrate intake to practically nothing, while simultaneously raising fat and protein intake. With little glucose for the brain to utilize for energy, the body will begin producing ketones.
Ketones are by-products of fat oxidation and the brain can use ketones for energy. This does indeed have a potent fat burning effect, as insulin levels will be severely reduced due to lack of carbohydrate intake. Low insulin levels correlate with high rates of fat oxidation. Indeed, the ketogenic diet may be the single best way to lose the maximum amount of body fat in the shortest amount of time. However, if you will quickly refer to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with fat loss second.
If one has not properly scheduled enough time to lose body fat and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order to become contest-ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass.
For those who have given themselves ample time to prepare, I do not suggest using a ketogenic diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess the muscle sparing benefits of carbohydrates while still losing body fat. The first reason being that carbohydrates are much more muscle sparing than fats during times of stress when glucose becomes a primary source of fuel i. The muscle sparing effects of carbohydrates occur via several different mechanisms.
When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since they can be easily broken down and converted if need be to glucose molecules. Carbohydrates then spare dietary protein from oxidation and these proteins can be stored rather than oxidized. Carbohydrates are also very muscle sparing during exercise. When one lifts heavy weights, the primary pathway that is used to produce ATP cellular energy currency is the anaerobic or glycolytic pathway as the name implies this pathway operates in the absence of oxygen.
Since glycogen levels are low on a ketogenic diet, the body will actually convert amino acids to glucose and this glucose will be used in the anaerobic pathway to produce ATP. These amino acids will come from dietary protein, amino acids from the cellular amino acid pool, and from muscle tissue.
The latter situation is where one would experience muscle loss. Dietary protein would be sacrificed for ATP production and the depleted amino acid pool would not bode well for protein synthesis rates, thus causing a net loss in muscle mass.
Carbohydrates are also muscle sparing because they are a cause of insulin release. Yes, you are correct. I did indeed say that low insulin levels are good for fat burning.
Insulin inhibits lipolytic fat burning activity and must be kept low if one wishes to burn a maximal amount of fat. Insulin binding to the cell membrane causes all sorts of reactions in your body that are beneficial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain.
Insulin also has an antagonist inhibitory affect with regards to several catabolic hormones, including cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lifting, injury, etc. Cortisol produces glucose by breaking down proteins, including muscle tissue.
Cortisol is the primary catabolic hormone that is released when one lifts or does any kind of activity. Furthermore, it is interesting to note that long-term exposure of cells to ketones i. This causes one to become extremely sensitive to carbohydrates when they begin ingesting them again after they finish dieting and could lead to an undesired post diet fat gain.
Carbohydrates act to maintain muscle mass while dieting by maintaining cellular osmotic pressure and cell volume.
When cells are of large volume, it signals that the body is in a fed state. When cell volume is low it signals that the body is in a starved state. Without delving too far into the science behind this, trust me when I say that you would like your body to think it is in a fed state as this will increase the levels of fat burning hormones and anabolic hormones.
Cell size also indicates the anabolic state of the cell. When cell volume is high, protein synthesis rates increase. If cell volume drops, then protein synthesis levels drop. It is easy to infer we would like to maintain cell volume, especially when dieting. The body stores carbohydrates inside cells as glycogen. For every gram of glycogen stored, the body stores around 2. Therefore, cells that have greater glycogen levels will also have more volume.
One can see then how low carbohydrate diets severely decrease cell size due to severe glycogen depletion. Concluding, carbohydrates help maintain muscle by increasing cell volume. One more issue to consider is performance. If you refer to the goals of a pre-contest diet, you will see that number three maintains that you must keep a high level of intensity in the gym.
This is important for several reasons. If performance begins to suffer, then a person will undoubtedly lose strength. This could lead to a subsequent loss of muscle mass due to decreased stimulation from a decreased training overload. Therefore, it is important that performance be kept at an optimal level. Low glycogen levels have been associated with increased fatigue and decreased performance in athletes endurance, strength, power output, etc. This information will really help you if you are planning on competing in the future.
And even if you are not really interested in getting on stage as competitive bodybuilder, but you would like to look like one, then the info covered here will help you get that lean "beach body" look.
I've been competing in bodybuilding competitions since so I've picked up a few tricks over the years and I'm going to share them with you here I personally start dieting for a contest at least 6 months in advance. I want to have plenty of time to prepare myself. For the first month I simply cut out all junk foods and eat nothing but clean foods. Such as beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc.
I eat about small meals each day. I drink plenty of water at least 1 gallon a day. I will also do about 30 minutes of cardio exercise times each week, before breakfast. I will continue my regular weight training workout. The second month of preparation is very similar to the first. I will still eat the same as mentioned above. But I will increase my cardio exercise to at least 45 minutes, times per week, before breakfast. The whole idea of doing cardio before breakfast is to help burn up more stored bodyfat.
At this time there is no food in your system to be used as fuel so you'll burn more bodyfat from your cardio. It also helps to jump start your metabolism for the day. After exercise your metabolism is elevated and remains so for several hours.
The third month I get stricter with my diet. I will begin to cut back on my portions of starchy carbohydrates while keeping my protein intake high between grams of protein per day.
I also eat more vegetables. My diet is now mainly foods such as very lean meat, poultry, fish, protein supplements, vegetables, rice, potatoes, oatmeal, etc. I will increase my cardio to about 60 minutes each morning before breakfast. I start taking ephedrine and caffeine. I take 24 mg of ephedrine and mg of caffeine times per day on an empty stomach. I take ephedrine and caffeine before cardio and before my weight training workouts because it helps give me an energy boost, curb my appetite, and raise my metabolism enabling me to burn more bodyfat.
The fourth month is pretty much like the third month with dieting and doing cardio each morning before breakfast. I will also start practicing my mandatory poses days per week. At this stage I am getting lean and can start to see the definition showing in my abs, legs, back, chest, etc The fifth month before the contest I get stricter with my diet.
I will eat approx. I don't normally count fat grams, but they are kept as low as possible. But I will include essential fats through flaxseeds, fish oil, etc. A typical day will go like this: This may seem off the wall to most people. But I find that if I don't add salt to my diet I get bad muscle cramps when training. Don't worry you will not retain water, your body will adjust to a higher salt intake within a few days and as long as you are drinking lots of fluids your body will flush out any excess water.
I'll keep doing this until 2 days out from the show. I strive to be in shape one month out before the contest and then just keep with the diet, cardio, training, etc. I don't try and lift too heavy in the gym at this stage because I know that I will not gain any new muscle during the last month before a contest, I am just trying to maintain my muscle mass and get leaner.
I basically have my posing routine down pat. I just want keep plugging away consistently. The temptation to cheat on my diet is very strong now.