#1 - MASS BUILDING: FOLLOW THE 2-3 RULE
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--3 g per pound of bodyweight (600 g of carbs) is the ultimate objective.
#2 - LEANING OUT: 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 bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass.
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 reverse muscle breakdown and help to drive amino acids--the building blocks of mass--into muscle tissue.
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