Now let’s move away from diets that you shouldn’t be doing anyway, and start talking about what kind of diet you should be following. Now that we have an approximation of the number of carbohydrates to consume, we can determine our protein and fat percentages to complete the equation. Plus, by refilling the liver glycogen you will help put your body into a slightly more anabolic state so you don’t see as much energy breakdown. This is enough to put most everyone in a positive nitrogen balance, even if training volume and intensity are high. I just want something that works, and the combination of cycling macronutrients and calories works, especially when timed properly. After lots of reading, research, and speculation followed by more screwing up than you’d want to know about I was finally able to derive a way of eating that not only works for bodybuilders, but works GREAT! There are three rules: avoid carbs at night; eat most of your carbs earlier in the day; and eat about 60g of carbs after workouts. Conversely, place high days on days you train a larger body part like back or legs.
The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel Learn more about how it works, variations, etc. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, ‘eat fat to lose fat’. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower. Usually people who are involved with exercise will follow either a TKD targeted keto diet or a CKD cyclical keto diet. A TKD is one where you will eat carbohydrates right before and right after your workouts. This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts. Normally right before the carb-up phase you will do a depletion workout where you try and get your muscles to completely eliminate their glycogen supply. Then when you do the ‘carb-up’ phase, you cut almost all the fat out of the diet so you are now just consuming protein and carbohydrates.
At the very beginning of a low-carb diet, glycogen stored in muscles becomes depleted. Glycogen pulls water into muscle fibers, and when it disappears, water levels within the muscle drop. This causes the muscle to temporarily lose size. This temporary drop in muscle water and fullness causes many guys to abandon their low-carb diets because they think the effect is permanent. However, after a few days, the body adjusts to the decreased carb intake, creates and stores glycogen from other sources, and the muscles refill with water. Low-carb, high-protein diets do not cause you to lose muscle, and they can actually help you gain muscle while you lose bodyfat. This is due to two factors: the increase in dietary protein intake and the increase in the burning of fat for fuel.