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11.04.2016
After losing about 50 pounds using The Paleo Diet by Robb Wolf, I decided to prepare for a powerlifting competition by bloating myself back up to 295.
There are multiple low-carb diet plans out there; I tried both Carb Nite and Carb Back-Loading. After I talked to nutrition expert and creator of the Carb Nite Solution, John Kiefer, and powerlifting coach Jesse "Megamind" Burdick, I decided to try the Carb Nite method.
I used this method after I had cycled through Carb Nite for a few months and wanted to put on some more muscle. So, if you're in the game to get bigger, stronger, and faster, carb cutting may not be the best choice. The bodybuilding diet plan of the champions such as Arnold, Sergio Oliva, Mike Mentzer and others was superb. Unlike most guys today, the old school bodybuilders used high volume training for mass as well.
Without a doubt, the bodybuilders of the 70s were more hard working and focused (no disrespect to modern lifters). The bodybuilding diet plan  in the 70s was based on the principle of high protein and low carb. Weight training programs that emphasize on working the core muscles coupled with the right bodybuilding diet plan and plenty of the rest is the best way to build muscle. While low carb eating plans may work for some people, a meal plan which emphasizes higher complex carbohydrates and proteins, and moderate fats, has been proven by many an athlete to be very effective, and most importantly, sustainable. The more he lowered his carbs, the weaker he became, the worse his recovery from exercise was, and the more muscle size he lost. He reported to FLEX Magazine that upon trying the ketogenic diet his strength “went to hell” and, consequently, he never again tried a low carb approach. Low strength levels among those utilizing low carb plans are a commonly reported problem – this on its own should be enough to dissuade most athletes from following a low carb diet. As the muscles’ most readily useable and efficient fuel source, carbs, in complex form primarily, are of fundamental importance when training with full force. One study (examining the effects of carbohydrate intake on muscle recuperation), in assessing two groups (one given maltodextrin, the other, water, and both assessed after nine days of high intensity training) found that the carbohydrate group experienced less DNA damage and fewer circulating leukocytes and monocytes (which indicate a lowered immune response), indicating a smaller stress response to the exercise. Because carbs replenish muscle glycogen and muscle glycogen is vitally important for powering hard training sessions and facilitating optimal recovery following intensive workouts, many depend upon a sufficient carb intake for bodybuilding success. Further findings demonstrated that a biochemical marker of muscle damage, LDH, was observed, in significant quantities, in the water group compared to the carb group.
Though the jury is still out on whether a high fat, low carb regime will enhance muscle size and strength for all who try it, carbohydrates have for many decades been known for their protein sparing effect. Carbohydrates provide fuel for our brain; without enough carbs of the right kind (over-refined simple sugars can deplete energy), we feel groggy and tired.
Complex carbohydrates such as brown rice, sweet potatoes, whole wheat bread and pasta keep us fuller, for longer. Following a diet plan with roughly 45% carbs will enable us to maintain a low fat eating plan without binging on the wrong foods.
The problem with high fat diet plans is that the body is so conditioned to eating carbs for energy that it is extremely hard to eliminate them entirely; eating the high saturated fat and cholesterol laden foods included in ketogenic diets, without the carbs which so often accompany such foods, is not sustainable for many. The popularity of low carb diets has soared in recent years, in fact, if you ask the average gym trainee for their advice on how best to drop stored body fat, they’re likely to tell you to cut the carbs. While strategically consuming simple carbs immediately post-workout may help to elevate performance and enhance muscle growth, there are those (cakes, cookies, sweets, donuts, etc.) which will confer little, if any, benefit.
Consuming a good mix of complex and fibrous carbs is not only a more nutritionally beneficial practice, but will ensure greater metabolic efficiency.
More carb sources will also ensure greater variety to encourage adherence to your eating plan. By eating most of your carbs over the first nine hours of the day, the physical activity that takes place around this time will ensure blood sugar modulation is optimal and fat storage is less likely.
By consuming simple sugar carbs (30 – 40 g) directly after training, the muscles’ greater receptivity to them will ensure they are stored in muscle tissue, not converted to fat (which may occur if taken at other times of the day). Supplements composed of glucose or glucose polymers are the most effective for replenishment of muscle glycogen, whereas fructose is most beneficial for the replenishment of liver glycogen. Check out KRUSH LOADED, a 5 carb blend post-workout beverage (with a 5 g dose of creatine), ideally paired with ISOFLEX to further increase protein synthesis.
KRUSH LOADEDThe ideal post-workout muscle therapy featuring a 5-source carb blend and 5g of creatine.CARBIONA reliable energy source that prevents cortisol levels from rising & catabolic muscle breakdown.
Snacks eat ' bored - home - yoga eat run, We place ' diet, eat healthy eliminate junk food, find food options . Along with the Atkins diet and the South Beach diet, individuals who are interested in low carbohydrate approaches to dieting will likely want to look into the Keto Diet. The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones. Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates.
Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet).
A CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend (or at a time that is appropriate for you) do a large 'carb-up' phase where you will eat a large amount of carbohydrates in an effort to refill your muscle glycogen stores so you can continue to workout the coming week. Normally right before the carb-up phase you will do a depletion workout where you try and get your muscles to completely eliminate their glycogen supply.


To figure out how many fat grams specifically you want, you would take the total number of calories it takes to maintain your body weight (normally around 14-16 calories per pound of body weight). Divide these numbers by however many meals you wish to eat per day to get the basic layout for your diet.
Now this brings us to the weekend carb load period and usually the 'fun' part for most individuals. Since you won't be eating very much fat at all, there is less likely of a chance that these carbohydrates will get turned into body fat as they will be going towards filling up your muscle glycogen stores once again. Most people will choose to begin their carb-up on Friday night and end it before bed on Saturday. Try and aim to keep your protein the same at one gram per pound of body weight and then take in 10-12 grams of carbohydrates for every kilogram of body weight. During weekend carb loading, you are able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on. Note that you can have some fat here, since it will be hard to consume many of the foods you really want to eat without being allowed any (pizza for instance) but do your best to keep your fat grams around your body weight in kilograms (so if you weigh 80 kg's, eat no more than 80 grams of fat).
On a second note, some individuals find they like to eat a little fruit along with protein before their final workout on Friday night as this will help restore their liver glycogen levels and give them the energy they need to push through that workout. The only draw back you will see is for those who do have high activities or are involved in lots of sprinting type exercise.
In part two of this article, we'll go over how you should set up a TKD for those who want to keep their carbohydrate intake slightly higher on a daily basis so as to allow for more intense training levels.
For muscle gain though, it is slightly harder to put on muscle since usually a large amount of insulin is needed to put the body in an anabolic state, so it would be more along the lines of 2 out of 5 (TKD though could bump that higher). Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. 1200 Calorie Diet Menu - 7 Day Lose 20 Pounds Meal Plan - Good Housekeeping Good low-cal meal ideas!!
Low-carb diets are supposed to work in part by decreasing insulin levels, which can help the body burn stored fat for energy. Then, because you're so sensitized to any insulin release, the rush of carbs and sugar on Sunday gets used more efficiently. Unless you've never trained before, or you're coming off of an injury, you'll get weaker as you get leaner. Carbohydrate Back-Loading is a diet where you eat carbohydrates on the backside, or at the end of the day. If you're a CrossFitter, or you play a sport, or are a powerlifter or strongman, ultra low-carb diets may not be for you.
If your main goal is fat loss, and you want to look like you train, then try pulling some carbs out of your diet. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
The process was pretty straightforward- focused muscle building workouts, whole-foods-based bodybuilding diet plan, and rest.
In the 1970s, TV shows like ‘The Biggest Loser’ did not exist because obesity was not much a problem at that time. Some people fell prey to such diets, and compromised their core bodybuilding diet for Atkin’s diet.
Conventional wisdom posits that by lowering the carbohydrate content of our diets we are better able to properly modulate insulin to lower blood sugar levels and, by consequence, prevent body-fat storage.
Ever-the rationalist, Yates experimented with carb levels until he found the amount that worked best for him.
By filling our muscles with glycogen, converted from blood glucose – itself converted from carbohydrates – the ATP (Adenosine Tri Phosphate; as a transporter of chemical energy within cells for metabolic purposes it could be considered the fuel which powers muscular contraction) production process is pulled off without a hitch. An increase in plasma DNA levels accompanied the elevated LDH, supporting the belief that carbohydrate intake protects against exercise-induced tissue damage.
The more carbs we have on board, the less likely it is that protein will be converted into carbohydrates (gluconeogenesis) to fuel physical and mental processes. As bodybuilders, it is especially important that we consume sufficient carbs, not only to support our physical efforts in the gym but also to encourage the mental arousal which enables laser-like focus and intense concentration when hauling the iron. The lower calories in carbohydrates (four per gram) relative to fats (nine per gram) make them perfect when peaking to reveal one’s well-defined musculature. These, from a health standpoint, are nutritionally inert carbs and will only serve to strip valuable nutrients from your body as they migrate to your waistline. Fibrous carbs like broccoli and asparagus utilize significant energy to process, and there is a lower likelihood that they will be stored as fat. However, given the findings and observations outlined above it might be wiser to adhere to a good balance of carbs, proteins and fats.
Effects of carbohydrate supplementation on competitive runners undergoing overload training followed by a session of intermittent exercise. With 20 years in the personal training trenches, the insights he has gained through practical experience, alongside degrees in psychology and sports science, have enabled him to go beyond the surface to provide educational articles that have informed thousands of health and fitness devotees the world over. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, 'eat fat to lose fat'. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower. This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts.


Then when you do the 'carb-up' phase, you cut almost all the fat out of the diet so you are now just consuming protein and carbohydrates. You don't really need to calculate carbohydrate grams specifically because by default you will likely reach your 30-50 grams per day simply by including green vegetables and the incidental carbs that come from your fat and protein sources. Subtract your protein calories from that number and then divide by 9 (number of calories per gram of fat). Be sure to consume plenty of green leafy vegetables for antioxidant and vitamin protection and you are good to go. You are now able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on are all good options here. This is usually most convenient as it's when you are off of work and can relax and enjoy the process. Start taking these carbohydrates (usually the first bit in liquid form) right after your last workout on Friday night. Plus, by refilling the liver glycogen you will help put your body into a slightly more anabolic state so you don't see as much energy breakdown. Some do deal with negative side effects while in ketosis but most people will find that although it's really hard the first two weeks, after that period their body begins to adapt and it gets much easier.
If the diet works correctly, your body should be in a near-constant state of fat burning, which can be an effective way to lose weight. This means more glucose in your muscles, where it belongs, and less chub around your waist.
This will help you get into better positions for lifts or allow you to incorporate new exercises like pull-ups. Unless you're looking to perform on a bodybuilding stage, your body will need adequate amounts all three macronutrients to stay in high gear.
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This three-step model produced great champions such as the Austrian Oak Arnold Schwarzenegger, Mike Mentzer, the ‘Myth’ Sergio Oliva and more. Today’s hectic lifestyles and growth of fast food chains have contributed to the obesity epidemic. The biggest problem with such a diet is that though it can help you get lean and muscular in short time, it can make you bloated when you resume carb intake. It has even been argued that by replacing carbohydrates with fats, and keeping protein consumption consistent (the so called ketogenic diet, during which the user is thought to become more efficient at mobilizing fats for energy while their insulin levels are down-regulated to further lessen fat storage), we can become leaner and more muscular. Too many simple sugars, for example honey, fruit and juice, will promote excessive insulin release, while the complex variety will be released slowly to sustain human activity while keeping blood sugar at lower levels.
To ensure quality muscle gains are achieved, and fat accumulation is kept to a minimum, gauge your carb consumption (in line with the above recommendations) and if necessary reduce them by 30 g until the desired range is achieved. Not only may your body function better, with improved physical performance, greater muscular fullness and more mental energy being the more obvious outcomes, but you will achieve a more sustainable, and nutritionally desirable ratio of macro and micronutrients, including fiber, enzymes and valuable vitamins and minerals to boost health and recovery.
After you get this number, multiple it by 4 (how many calories are in one gram of protein) to get your total calories coming from protein.
If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period. This is when your body is primed and ready to uptake the carbohydrates and it will be most beneficial for you. Furthermore, one of the biggest benefits of being in ketosis is appetite blunting therefore it can actually be an ideal program for someone on a diet. That isn't that big of a problem though, it just means that that person should instead look into doing a TKD instead of a CKD. If you pack around some extra weight, and it hinders your goals, Carb Nite is a good choice. But, the weight will come back over time in the form of muscle as long as you continue to train. If your long-term goal is increased strength, then it might be beneficial to lose weight before you bulk up with muscle. I realize that most of us like to eata€”that's part of the reason we bust our ass in the gym so often.
Bodybuilders have perfected the art of using a diet for a short amount of time to create a specific look. In describing his low carb experimentation, Yates stated, “I felt like dog shit – I couldn’t train hard, and I couldn’t get a pump.” Enough said.
Lifters who have replaced carbs with fats report differing results; for some, the process works to a certain point, while others begin to resemble the nutrient they have prioritized in their diet. The glycogen helps your muscles repair and will keep your body from being catabolic as you sleep.
Ask anyone who has restricted their carbs and you will hear of low training energy and a flat appearance. But low strength and a lack of muscular fullness is not the only potential problem facing those whose carbohydrate intake is minimal at best.




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