There are several main reasons that I recommend retaining carbohydrates. So for our subject; 200 X 15 = 3000 kcals per day. These are the factors that will give you incredible results and will take your cutting diet to the next level. This does indeed have a potent fat burning effect, as insulin levels will be severely reduced due to lack of carbohydrate intake. If you want to do well in a bodybuilding competition, you should expect to do nothing less. Chen et al. Drinking at least 2 – 3 litres of water daily may help you burn more calories and keep … } catch(e) {}. That’s the first hit against testosterone production. Williams MB, Raven PB, Fogt DL, Ivy JL. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. This is the subject’s caloric baseline (roughly). As a general rule of thumb, losing 1 lb of bodyweight per week will allow one to retain most of their muscle mass. There are a few times during the day that you will need to consume carbohydrates. For a 200 lb male, a shake consisting of 60 grams of carbs to 30 grams of protein would be perfect for recovery. I suggest one consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours before their workout as this will allow the carbohydrates adequate time to be digested and enter the bloodstream. Unless of course, you’re following the keto diet and your body is running on ketones. You can load up on veggies during these meals as they have a very minimal impact on insulin levels. I suggest consuming 15% of your daily carbohydrate intake at this meal in the form of low GI carbohydrates. For every gram of glycogen stored, the body stores around 2.7 g of water. Tsintzas, O.K., Williams C., Boobis, L.Greenhaff, P. “Carbohydrate ingestion and single muscle fiber glycogen metabolism during prolonged running in man.” Journal of Applied Physiology 1996; 81 (2) : 801 – 809. High insulin levels increases fatty acid transport into adipose tissue, so it is a good idea to keep your fat low during times of high insulin. Stick with these healthy fats and you will be a machine during your cutting diet! If performance begins to suffer, then a person will undoubtedly lose strength. If you have worked really hard to build a solid base of lean muscle mass, you could lose this muscle by improperly cutting. Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. When you are consuming your high carbohydrate meals around your workouts, you should keep your fat intake to a minimum. The kind of carbohydrates that you consume become crucial during these times if you want to maximize your energy and post-workout insulin spike. _g1.classList.remove('lazyload'); Lets first address the main issue with most cutting diets. Meijer AJ. This makes perfect sense: the body senses it is “starving” and thus it represses it’s anabolic hormones to prevent nutrients from being used to increase tissue mass and spares them for energy production. 16. Therefore, cells that have greater glycogen levels will also have more volume. 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. This could lead to a subsequent loss of muscle mass due to decreased stimulation from a decreased training overload. This is why we need a scientific approach to maximizing your fat loss while keeping (and in some cases building) lean muscle mass. For those who do not exercise this method, a rough estimate can be made using the following strategy. Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils). The severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose. fish oil capsules). There has been some research done on the effects of dietary fat on testosterone. You will consume the rest of your carbohydrates in about 1-2 hours following your workout in the form of slow-digesting carbohydrates. Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation. This article is going to break down a bodybuilding cutting diet. With little glucose for the brain to utilize for energy, the body will begin producing ketones. Hydrogen Water: Health Beverage and Sports Drink of the Future? Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. This diet involves calculating your calorie, protein, fat, and carb needs … Int J Sport Nutr Exerc Metab 2003 Mar;13(1):1-14, 12. 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. Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance. For the pre-workout meal, you will want to consume about 25 percent of your carbohydrates in the form of slow-digesting and complex carbs. One should also incorporate re-feeds into their diet plan. ” Shobana Jayapalan; M. Hossein Saboorian; Jeff W. Edmunds; Harold M. Aukema. When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. I recommend the following protein intakes for different body types: For our subject, this equates to a protein intake of around 240-260 g protein per day. If cell volume drops, then protein synthesis levels drop. By increasing fat to extremely high levels, there will be less “space” for carbohydrates and protein, both of which are very important for aforementioned reasons. Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates. 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. Since 3-4% is considered “stage condition”, that means the subject will need to drop roughly 10% body fat which equates to about 20 lbs. These healthy fats should be in the form of raw nuts, raw nut butter such as cashew, almond butter, peanut butter, avocado, olive oil, coconut oil, chia seeds, flax seeds, and as a by-product from consuming whole eggs and wild-caught salmon. This is the winning combination so you are able to both keep your lean muscle mass and quickly burn fat. Dietary protein is hydrolyzed (broken down) into it’s constitutive amino acids during digestion. If you follow this bodybuilding cutting diet, you should expect to lose anywhere between 1-1.5 lbs of fat PER WEEK while maintaining all of your lean muscle mass. 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. Unfortunately, they will not maintain an optimum amount of muscle mass. Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. The main hormone that fats impact which we are concerned with is testosterone. Now depending on your training and cardio regimen, you may lose slightly more than this. It is very important that we don’t cut our calories more than 500 per day while following the bodybuilding cutting diet. These carbohydrate sources will give you a sustainable source of energy so you can train at maximum intensity. This will need to be increased while dieting. Let’s call this the 4-hour anabolic workout window, during which carbohydrate consumption becomes vital for boosting your body’s most important anabolic hormone: insulin. These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Nygren J, Nair KS. Low insulin levels correlate with high rates of fat oxidation. } Maintain a constant release of insulin, therefore inhibiting cortisol release. When calories are restricted, testosterone levels will drop, as the body will suppress its release of anabolic hormones in order to spare nutrients for oxidation (energy production). Questions? Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave. The only substrate for this pathway is glucose, which can be obtained from dietary carbohydrates or by breaking down glycogen (the cell’s stored form of glucose). “Efficacy of a high-carbohydrate diet in catabolic illness.” Crit Care Med 2001 Jul;29(7):1318-24, 4.