3 | Follow the “150 rule” of carbohydrate intake.
No two bodybuilders have the same metabolism. That’s one reason competitors diet on different amounts of carbohydrates. Some eat a very low-carb diet to get cut up, while others eat a modified low-carb diet. Neither case warrants pounding down carbs after a competition and expecting to grow without getting fat. Be choosy and take a smart approach. For the bodybuilders I work with, I have found that If you dieted on 170 g of carbs a day, you can expect to grow without gaining bodyfat by taking in a total of 320 g of carbs daily for the first three weeks after your diet phase. If you ate 300 g daily while dieting, go to 450 g a day. The best sources are slow burning carbs such as oatmeal, whole-grain bread, brown rice and yams with meals, and simple carbs or sugars before and after your workouts.
4 | Adjust your carbs in the fourth week after a dieting phase.
The body is an interesting machine. As you feed it after a adding 150 grams (g) of carbs a day seems to work best. dieting phase, your metabolism actually rises. As it does, you should continue to add more carbohydrates to compensate for the increase. If you do not add more carbs by the fourth week, your body may stall and fail to continue to achieve additional muscle gains due to a lack of energy coming in to support your rising metabolism. Therefore, from weeks four to six, add another 100-125 g of carbs a day to your diet. If you were eating 320 g at the completion of the third week, you could go to 420-445 a day; if you were eating 450 g a day, go to 550-575.
5 | Don’t cut yourself short on fats.
I’ll be the first to say that an extremely low-fat diet remains an excellent and proven way to rip up for competition or for the beach. Extreme lowfat dieting gets rid of the main macronutrient that is most likely to interfere with the shedding of bodyfat — dietary fat — and it allows you to keep your carbs somewhat higher during a cutting phase. The big downside of very low-fat diets is that they can also cause a drop in testosterone, growth hormone (GH) and insulinlike growth factor-I (IGF-I). But, guess what? When you go back to eating the right kinds of fat in the first weeks after dieting, it helps support testosterone, GH and IGF-I levels, and, as mentioned in step 2, rising testosterone levels have a strong effect on adding quality mass. Increase your dietary fat in the first three weeks by 40-50 g a day, and add another 10-15 g daily in weeks four through six. Ideal sources of fat include a mix of the following: saturated fats, found in lean beef and full-fat dairy products; omega fats, from salmon and fish-oil supplements; and monounsaturated fats, found in avocados, olives, nuts and olive oil.
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