The evidence against the Atkins anti-carb craze.
April 23, 2008
Written by FLEX Staff
Since Dr. Robert Atkins and his frenzy of carb-free followers began the meat-eating movement in 2002, carbohydrates have become the most feared of all food groups—for bodybuilders especially. Although many believe that consuming just one egg bagel for their morning breakfast is enough to set back their fitness goals indefinitely, there is news on the contrary.
The truth is, carbohydrates are not a destructive force sent to throw your diet off track; you just need to know how to work them to your benefit. Here, we give you a few tips on how to enjoy carbs, while still maintaining a lean physique, and packing on mass. Follow these eight simple recommendations and you'll be on the road to fitness without going through bagel deprivation.
#1 EATING BY THE NUMBERS
The 2-3 rule dictates that you consume 2-3 grams (g) of carbs per pound of bodyweight per day, spread over five or six meals. A 200-pound bodybuilder has to chow down on 400-600 g per day. Three g per pound of bodyweight (600 g of carbs) is the ultimate objective.
#2 DOWN FOR THE COUNT: FOLLOW THE 3-2-1 RULE
After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn body fat without resorting to extreme low-carb diets, which lead to a loss of muscle mass.
#3 MUSHY CARBS ARE MASS'S BEST FRIENDS
Soft-textured carbs (fast-acting high-glycemic carbs) such as Cream of Rice, Cream of Wheat, mashed potatoes, white bread and fat-free baked goods are ideal for mass building. A soft texture expedites digestion, which in turn increases insulin levels. Insulin-infused carbs help to drive amino acids—the building blocks of mass—into muscle tissue.
#4 LOW-GLYCEMIC IS LEAN-FRIENDLY
Favoring slow-burning (low-glycemic) carbs allows you to keep calories high to maintain mass gains while moderating insulin levels to get leaner. Low-glycemic choices include rye bread, yams, red potatoes, peas, corn, buckwheat noodles and artificially sweetened low-fat yogurt.
