Natural Diet Dilemma: Zero Carb vs. Low Carb

In parts 1 and 2 of this mini-series I discussed the pitfalls of a zero carbohydrate approach to fat loss for the natural bodybuilder. And as a result, I hope that you have gained a better understanding of why it is best for a drug-free athlete to utilize at least some carbs in his/her cutting diet. However, before I wrap up this topic (at least for the time-being) I would just like to give readers a general outline on how I feel carbs should be used when preparing for a show or event where minimum body fat and maximum lean muscle mass are the goals.

Let me preface this by pointing out that it is my feeling that all truly serious natural competitive bodybuilders should never allow their body fat percentage rise above about 12-13% in the off season, and a slightly lesser number would be even better. This way, it is not a struggle to reach “onstage” condition, which not only makes contest prep easier to deal with both physically and mentally but also allows for more lean muscle tissue to be maintained right up through show time.

When preparing myself, or a client, for a competition I like to take 16 weeks to do so, with carbohydrates being consumed only at times when the body is “metabolically set-up” to utilize them efficiently and insulin sensitivity is at peak levels. By eating carbs at very specific times we can remain in a fat-burning state and “partition” calories towards muscle, rather than adipose tissue.

Generally, my diets are broken down into three 4-week phases and one 3-phase (note: the final week of prep will generally be a “carb-up” week), with carbohydrate consumption slightly decreasing in each phase. I find that a progressive approach such as this is best for maintaining muscle tissue, while allowing for a steady, but constant loss of body fat.

In order to give you a more clear understanding of my timed-carbohydrate, phased dieting method, below is an example for a bodybuilder starting his contest prep at 200 grams of carbs on training days and 100 grams on off days:

Weeks 16-12 (Training Days)

-Meal 1: 75 grams

-Pre Workout Meal: 25 grams

-Intra Workout: 25 grams

-Immediately Post Workout: 75 grams

Total = 200 grams

Weeks 16-12 (Off Days)

-Meal 1: 60 grams

-Meal 2: 40 grams

Total = 100 grams

Weeks 12-8 (Training Days)

-Meal 1: 50 grams

-Pre Workout Meal: 25 grams

-Immediately Post Workout: 75 grams

Total = 150 grams

Weeks 12-8 (Off Days)

-Meal 1: 50 grams

-Meal 2: 25 grams

Total = 75 grams

Weeks 8-4 (Training Days)

-Meal 1: 40 grams

-Immediately Post Workout: 60 grams

Total = 100 grams

Weeks 8-4 (Off Days)

-Meal 1: 30 grams

-Meal 2: 20 grams

Total = 50 grams

Weeks 4-1 (Training Days)

-Meal 1: 20 grams

-Immediately Post Workout: 30 grams

Total = 50 grams

Weeks 4-1 (Off Days)

-Meal 1: 25 grams

Total = 25 grams

Final Week

Carb-up

For meals not containing carbohydrates I recommend protein (of course), EFA’s (olive oil, fish oil, Enova oil, almonds, walnuts, natural peanut butter), and a moderate amount of green vegetables. The types of carb you utilize are a matter of preference, but I am partial to oatmeal, Ezekiel bread (love this stuff), sweet potatoes, brown rice and waxy maize starch (which is what I always use intra-workout mixed with large amounts of BCAA’s and glutamine).

Just remember that the above is only a very general example of what my contest prep diets often look like, but there is always a moderate amount of variation from individual to individual. I am as far as can be from a “cookie-cutter coach,” and instead take a lot of time analyzing all of the factors involved that can greatly affect the cutting process, such as general metabolism, sensitivity to carbs, training program, lifestyle, starting body fat, etc. However, I am very hopeful that you find the information I have given you to be of some assistance the next time a competition is around the corner!

Pec-Talk

Without a doubt the body part on my physique that has garnered me the most attention are my “Arnold-like” pecs! Interestingly, many people have accused me of lying about my “natty status” based solely on the size of my chest (LOL)! “Bro, there is no way you can build a chest like that without drugs,” is what I often hear. However, the fact is I have built my chest to this size naturally, and when I started out, my chest was not just flat but literally concave!

So how did I do it? Secret exercises? No. Magic? Nope. Synthol? Yeah right! Actually the answer is quite simple…proper torso positioning. You see, what people need to realize is that building a big chest is not as mindless as lying on a bench...unracking a bar or DB’s...and simply pushing from point A to point B. No! Each chest movement, whether it be a bench press, incline press, dip, flye, or crossover requires the exercise to begin before ever even moving the weight!

Here’s how to get it done:

1-lay down on the bench and set your feet firmly on the floor

2-arch your lower back slightly

3-raise your ribcage up high

4-squeeze your scapulae together

5-pull your shoulders downward and push them into the bench

*These same principles apply to dips, crossovers, and seated press and flye machines as well, with the exception of #1 (although the feet should always firmly be planted).

Now you are in position to achieve maximum pectoral stimulation with far less shoulder and triceps interference. The key, however, is to keep your body in this position throughout the set. You must learn to “lock” your body in this position and stay there!

Trust me when I tell you that if you are not used to performing your chest exercises in this manner it will feel awkward at first, and will likely require a reduction in the weights you handle. However, in time you will learn to master the technique and eventually you will work up to the same poundage as you were using previously…but this time, with far thicker and denser pecs under the bar!

Until next month…see you guys on the MD forums!