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. Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance. It can therefore be concluded that an adequate supply of carbohydrates is crucial for maintaining performance and for proper muscle recovery.
Fats are very important molecules and are considered essential to ones survival. Several key functions of fats in the human body are for energy storage and hormone synthesis.
The main hormone that fats impact which we are concerned with is testosterone. 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. Drastically lowering your fat intake is another hit against testosterone production since fatty acids are the substrates for cholesterol synthesis and therefore are also the substrates for testosterone synthesis cholesterol is converted to testosterone, among other things.
Unfortunately, fats are also easily stored as adipose tissue body fat So there must be some type of compromise between ingesting enough fat for hormone maintenance and subsequent muscle maintenance and reducing fat intake enough to decrease body fat. There has been some research done on the effects of dietary fat on testosterone. Rather than continuing with this discussion I will provide a link to an article which covers the subject quite nicely.
Although fat increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle.
There are many other hormones and factors involved in building muscle other than just testosterone. In order to come up with macronutrient totals for a diet, it is necessary to assess how many lbs per week one will need to lose to be in contest shape.
This is not an exact science, however we can still get a reasonable experience-based estimate. Here are some example calculations so that you may have an understanding of how to go about doing this. To recapitulate, I do not recommend dropping weight any faster than To lose 1. To lose the other. For those who do not exercise this method, a rough estimate can be made using the following strategy. So if he wishes to lose 1.
This will need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle tissue when in a caloric deficit see aforementioned section on protein. For our subject, this equates to a protein intake of around g protein per day. This means kcals have been devoted to protein intake, leaving us with kcals for fat and carbohydrate intake. Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake.
This equates to g of carbohydrates per day. One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.
A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. Obviously as one loses body fat they will need to re-feed more often. As previously discussed before, carbohydrates cause insulin release, which is very muscle sparing, but also very anti-lipolytic. It is therefore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism.
There are essentially two crucial times during the day when muscle tissue is at the greatest risk of catabolism. The most crucial time is during your workout.
As many of you already know, working out is actually catabolic. When one is in a calorie deficit, the catabolic effect of working out is enhanced, as the body will attempt to raise low glucose levels by de-aminating amino acids and converting them to glucose. One of the main hormones that control this action is cortisol.
Unfortunately this is quite catabolic as some of these amino acids may come from muscle tissue See carbohydrates section. It is crucial that one consumes carbohydrates before exercise for several reasons. I also suggest consuming a shake composed of g of whey protein along with dextrose or maltodextrin during their workout. It is also a wise idea to consume a post workout meal composed of whole food, low GI carbohydrate sources although one may consume another protein shake if they feel so inclined about 30 minutes after finishing the in workout shake.
You see, dextrose causes a very large insulin spike, and actually can cause insulin to be over secreted, when insulin is over secreted, blood sugar levels will drop rapidly as insulin disposes of the glucose into the tissues and one may even begin to experience hypoglycemia low blood sugar.
Low blood sugar may lead one to experience an increase in hunger. A lower GI carbohydrate and protein meal post workout will help counteract this negative effect by stabilizing blood sugar levels.
The other time of day when one should consume a meal containing carbohydrates is upon rising. The main two hormones released are cortisol and glucogen both of which can be catabolic to muscle tissue.
Consuming a carbohydrate meal will retard the release of these catabolic hormones and spare muscle tissue.
It will also make you feel better by providing fuel for your brain to run on. There is some anecdotal evidence that suggests consuming a meal containing carbohydrates may also help suppress hunger later in the day. If you happen to workout after breakfast, merely combine breakfast and your pre workout meal. During these high carbohydrate meals one should aim to keep fat as low as possible.
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. You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals. Protein intake should be spread fairly evenly over all of your meals. Search Search for: Search. Importance Of Slow Dieting Keep in mind that if you think you have around 25 lbs of fat to lose, you are not going to be able to lose it all in 10 weeks and keep all of your lean body mass.
Dieting Too Fast? Diet Information 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. Being said, what kind of diet is optimal for a person to follow? Lose as much fat as possible. Not cause the person to lose intensity in the weight room.
There is no magic macronutrient ratio. I want to WIN. I wanted to learn how to get as jacked and lean as possible, drug-free, using nutrition. Pure, unadulterated, horse manure. Let me hit you with an example. I started competing when I was 19 years old. At the time my legs were a big weakpoint for me. They were weak in strength and in size. I dedicated myself to making them grow.
A year went by, 2 years, 3 years, 4 years and they were still not very good. So when we talk about building muscle and getting stronger, some people win the genetic lottery, and it happens pretty fast, but for most of you it will mean toiling away for weeks, months, years… decades! Hell, just go to the supermarket and look at 2 lbs of beef… that is A LOT of tissue!
You think synthesizing that happens fast? With that said, here are my 5 nutrition pillars you MUST do as a beginner. This is why the vast majority of people who lose fat will put it ALL back on and then some! You want to go on a keto diet? Cool, so long as you can see yourself never having a carb again. Gonna try a juice fasting diet?
Ok, have fun with that for the 1 week you are able to adhere to it. Adherence is BY FAR the biggest determining factor in how effective a diet strategy is, far more important than your strategy of low carb, low fat, high protein, etc. Why should you track your food intake? The same reason that smart financial people track their income. Regardless of what your goal is, knowing how many calories, protein, carbs, and fats you are consuming per day is critical to your success.
If you want to gain muscle, then you will want to eat more calories than you burn expend and if you want to lose fat you will want to consume fewer calories than you expend. How can we know how many calories to consume? Can you please tell us a little bit about yourself? What are your top nutrition tips for people looking to gain muscle? What are your top nutrition tips for those looking to lose fat while maintaining as much muscle as possible? Is timing your protein intake important? Do you believe there are benefits to distributing it in a certain way?
If there is a difference related to the distribution of protein, does that mean intermittent fasting may not be as effective for somebody looking to improve their body composition? Can you explain what reverse dieting is and how it might be valuable for some people? What does your current diet look like?
Do you have advice for people looking to be in the group that maintain their weight-loss? Do you have an opinion on whether mini-cuts referring to week cuts are effective? Or do you believe longer bulk and cut cycles would be more beneficial for most? Is there anything else you would like to add? Related posts:. Categories Other.
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