10 | KEEP CARBS MODERATE
Some bodybuilders virtually eliminate carbs from their diets. That may be a good idea a few days before a bodybuilding contest, but it’s rarely a good idea for long-term bodyfat reduction. A good rule of thumb is to eat 1 g of carbs for every pound of bodyweight on your lowest carb days. Most bodybuilders, even smaller ones, can consume up to 200 g of carbs a day and still shed bodyfat.
11 | REDUCE CARBS THROUGHOUT THE DAY
One of the best ways for dieters to cut calories is to consume fewer total carbs. You can cut calories per meal by cutting mostly carbs (as well as some saturated fats). Consider this strategy for consuming 200 g of carbs per day: take in 80, 40, 40, 40, 0 and 0 g at successive daily meals beginning with breakfast. Assuming that you train in the afternoon, take the last 40 g of carbs postworkout (see #14). Your dinner and late-night snack should not include any carbs, as those are the times of day when your body is most likely to store them as bodyfat.
12 | CUT OUT FAST-DIGESTING CARBS AT MOST TIMES OF DAY
Fast-digesting carbs, or sugars, are poor choices for dieting bodybuilders. Sugars are quickly absorbed, emptying from your bloodstream relatively quickly, and either burned as energy or stored as bodyfat. As a consequence, you feel depleted and begin to crave more carbs, making dieting a challenge. The best time to consume fast-digesting carbs is postworkout, when your body can take advantage of the insulin spike for muscle growth.
13 | RELY ON SLOW-BURNING CARBS AT MOST TIMES OF DAY
Instead of taking in carb calories in the form of sugar, rely on slow-burning complex carbs. These will stay with you longer, helping to moderate blood sugar levels and preventing a feeling of depletion and the accompanying craving for carbs. Good sources of complex carbs include brown rice, yams, oatmeal, and whole-grain breads and pastas.
14 | CONSUME FAST-DIGESTING CARBS AFTER TRAINING
The best time to consume the minimal amount of sugar you do eat is right after you train. Simple carbs help replenish glycogen stores in muscles, aiding recovery and keeping up your strength while you’re in a calorie deficit. Posttraining, when you’re not in a cutting phase, you might take in up to 80 g of simple carbs with approximately 40 g of whey protein; while dieting, consume about 40 g of sugar with about 40 g of whey protein.
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