Bodybuilding Cutting Diets . The hard work paid off and you welcomed few extra pounds on the scale – most of it muscle. But what is the best bodybuilding cutting diet? How to recognise and stay away from fad diets? Read on to find out. The Key to Success: SUSTAINABILITY The fitness industry is overflowing with numerous dietary strategies, promising rapid weight loss with more or less conventional eating patterns. Some of the diets advocate the opposites, and so you may come across advice to eat most of your food in the morning or to skip breakfast; to avoid fat like a plague or to go carbohydrate- free for life; to eat 6 times a day or to eat once a day. So. However, if you cannot put up with a diet – ending up cheating, then obviously you won’t succeed. If skipping breakfast doesn’t make you feel brain dead then by all means give it a go. Calories, Fat, Carbs & Protein Per Day. However, for a healthy diet, you need to pick carbohydrates that supply you with the most natural forms of the nutrient. Planning your muscle building diet. 6 foot and I weigh 220 lb. About a year to 2 years ago I weighed 185 and. Pack on size like a pro with the Big Man nutrition plan! Big Man On Campus: Nutrition. Contributing Writer. Your diet has a huge impact on your results. On the other hand, if you are no stranger to physical labour at the sunrise, then starting your day empty- stomached may not suit your lifestyle. It is simply common sense, yet it is often neglected in the fitness industry. Sure, professional athletes and strongly goal oriented people may eat only for function, putting up with a dietary misery. However, not everyone has that mind- set. So if you will take more pleasure in enjoying the journey rather than the destination pick a sustainable diet. Let’s say that you got your meal plan – designed by a personal trainer/nutritionist, downloaded from a website or pieced together from bits of advice. So that only the proportion of protein in the diet varied. Animal: Bodybuilding Menus. Derek discussed calorie cycling as a means to gain lean mass and he gave the example of his own diet, as a 185-pound man. Manage Your Deficit. These are sample calculations for a 185-pound man. Zero workouts. Multiply your weight by 10. Protein for Bodybuilding: How Much Is too Much? Don't Get Extreme With Bodybuilding Protein. If that image sent a shiver down your spine then you may want to consider something different. Of course, with time you may be mentally prepared for more drastic measures. Once “unrealistic” diet may appear not so difficult to follow, when preceded with smaller steps. For example if you start off by simply not snacking between meals for few weeks, you may find it easier to progress into strict calorie restriction diet. Many people think of a diet as a temporary change for permanent results. Unfortunately, you can’t diet down for 1. Your diet should be sustainable enough to, if needed, be followed a lifetime. Saying that, any bodybuilding cutting diet should match the criteria listed below.#1: Introduce a Calorie Deficit The core principle of any fat loss programme is creating an energy deficit – a state when you expand more calories than you ingest; eating fewer calories than burning off. The most obvious way to achieve that state is a calorie restriction diet. All food you eat provides some amount of energy, expressed in kilo- calories. Your body uses some of these calories to run basic processes, allowing your heart to beat, lungs exchanging oxygen and so on. That is your basal metabolic rate – the amount of calories you use at rest. On top of that your body uses calories via physical activity. Combined basal metabolic rate and physical activity energy expenditure gives total energy expenditure. That is the amount of calories you need to eat to keep your weight as it is. It doesn’t mean that every day you need to eat that amount. It’s enough if over the course of several days you average out at that level. In order to lose fat you can simply subtract 1. That will give you your daily calorie limit. You can use one of many free calorie trackers available for mobile devices to work it out. Any cutting diet (that works) will introduce some kind of a calorie deficit. However, it may not be strictly calculated and tracked as described above. Other strategies may be used to achieve the calorie deficit. 185 Lb And PregnantFor example; eating all calories within a set time window (intermediate fasting), avoiding carbohydrates after certain time, avoiding energy- dense foods (i. All of these strategies are likely to make you eat fewer calories, even though you may not intend it. It is also worth mentioning that thermogenic supplements, such as Thermo. Pure, contain natural ingredients which can temporarily increase your basal metabolic rate. This means that your body will use more calories at rest, creating greater calorie deficit when combined with a cutting diet.#2: Provide Essential Nutrients As previously explained, cutting diet will require some calorie reduction. However, increasing calorie deficit creates a risk of essential nutrient deficiencies. You eat less and the chances are that the food you’re missing out was providing some important fatty acids, minerals and/or vitamins. Risk of nutrient deficiencies is especially high if your diet is not varied, for example if you eat fish and broccoli six times a day. Also going below 1. Nevertheless, it may be worth it to invest in several supplements; making sure that your body has everything it needs to function properly. Unlike other fatty acids, omega- 3 and 6 cannot be synthesised from other nutrients by the human body. Going virtually no- fat will likely wipe out most sources of omega- 3 and 6 in your diet. By removing all grains and cereals, you are effectively getting rid of the primary sources of B vitamins in your diet. In addition to that, low carbohydrate/ketogenic diets tend to be low in fruit and vegetables, leading to poor fibre intake. Although, strictly speaking not essential, dietary fibre plays a crucial role in many health aspects.#3: Preserve Muscle Mass In bodybuilding, preserving lean body mass is the absolute priority. After all it is much easier to lose a pound of fat than to gain a pound of muscle. Once your body is deprived of energy (calories) it may reach out to stores of protein in your tissues, breaking them down to amino- acids, and using these for energy. These tissues are not only muscles but also internal organs, immune cells, skin and so on. That is the reason why prolonged starvation leads to death due to multiple organ failure – the body literally eats itself to death. Of course, cutting diet will never lead to anything that severe. However, it may lead to muscle breakdown, poor immune function and frequent infections. To avoid these, it is necessary to compensate for the catabolised (broken- down) proteins with extra dietary protein. That is why, a good bodybuilding cutting diet should recommend greater protein intake – 2 grams per 1 kilogram of bodyweight is the absolute minimum.#4: Maintain (Reasonable) Gym Performance Even though bodybuilding is focused primarily on aesthetics, your cutting diet should never dramatically impact your workouts. Your performance in the weight room is what keeps your physique afloat. Once the poundage begins to down and your recovery starts to suck so will your physique. Some degree of strength loss can be expected but it should not be rapid or large. Notably low- carbohydrate/ketogenic diets can drag your performance down very quick. Large reduction of carbohydrate can lead to depleted muscle stores of glycogen, which won’t allow long training sessions at regular intensity. It does not mean that these types of diets should be completely avoided. They can still be used effectively, warranted that your training programme will focus more on intensity rather than volume – short brutal training sessions. Also be wary of any fasted resistance training recommendations. While it may provide some fat burning advantage, this strategy compromises muscle growth and recovery. Get your priorities straight – you lift weights to build muscle, not to burn fat. Cardiovascular exercise is more effective at doing the latter. Take Home Message The most important factor in choosing the best bodybuilding cutting diet is sustainability. Even the most optimal diet will fail if you aren’t able to follow it. Set yourself realistic goals and ask yourself if you are able to commit to a diet for at least 6 months. If not, scale down your goals and try something more realistic. Whichever diet you decide to follow, make sure it introduces a calorie deficit, provides essential nutrients (ideally from food), preserve muscle mass with ample protein intake and allows you to maintain a reasonable gym performance! Bodybuilding Cutting Diets . BMI for Men Increases Health Insurance for Bodybuilders and Athletes. A new policy by major insurance companies will use the BMI for men to calculate premiums. The BMI of bodybuilders and the BMI of athletes will mean that bodybuilders and other muscular athletes will be fined and charged much higher premiums for being . After all, who would be dumb enough to lump a highly trained athlete in with someone who never gets off of the couch except to go to the bathroom. But the sad thing is that there does happen to be someone who is this stupid. Actually, it’s a large group of people who are this stupid and they’re called health insurance companies. Now you may be wondering why I am calling out insurance companies and there is a very good reason for this. One by one, the major companies in the insurance industry are starting to implement a plan to charge overweight people more money for policies ranging from health insurance to life insurance coverage. And this really doesn’t seem like a bad idea at first as obese people, on the average, tend to pose a bigger problem to their insurance providers. Years of clinical research, as well as common sense, tells us that many overweight people have more health problems and tend to die sooner than their thinner counterparts. In fact, a recent study done in England showed that fat people typically die nine years sooner than do people who maintain a healthy bodyweight. In addition to the benefits that this idea would provide to insurance companies, it also seems to be fair to other skinnier people who pay insurance. Why should a bunch of perfectly healthy people have to pay for a four hundred pound behemoth’s triple bypass surgery? Plus this type of thing is standard in the industry as people like smokers are charged more for health and life insurance. However, there is a major flaw in the insurance industry’s plan to charge obese people more money and it comes in the form of how they determine who is obese. The underwriters who decide what a people’s premiums will be in order to make their company a profit are using the BMI scale, or body mass index, to decide what people will pay. For those who aren’t familiar with the BMI scale, it is used as a measure of what a healthy body weight is in relation to one’s height. BMI utilizes a number system starting at zero and working its way up to give one an estimate of what they should weigh. The formula for determining one’s BMI using feet to measure height and pounds to measure weight is Weight X 4. Height X Height. So let’s say a 5’1. BMI. Using the formula and his information (1. X 4. 8. 9 / 5. 8. X 5. 8. 3), this person’s body mass index would come out to 2. Basically, a score lower than 1. So our person who calculated their BMI earlier and found out it was a 2. Really, a 5’1. 0” man who weighs 1. In my opinion, unless this guy has a major potbelly and super- small muscles, he shouldn’t be considered overweight. Unfortunately, I don’t make the rules for insurance companies and this guy would be charged a higher premium than those falling in the 1. So if a guy at 5’1. Well considering that since his BMI would be around 3. Never mind the fact that his huge, sculpted physique would be the envy of most men out there and the object of women’s desires because some lame formula called the BMI says that he is totally overweight. What if his off season weight got up to 2. God forbid, 2. 70! In the insurance companies’ eyes, he would be entering the world of fatassdom. And it doesn’t have to be some hulking professional bodybuilder to yield an obesity BMI. A well- built amateur bodybuilder who stands 5’1. Other large but muscular athletes like football players are looking at the same fate as bodybuilders are as well. Imagine a ripped, 2. It now begins to look like an injustice for underwriters to use the body mass index as the measuring stick. And that’s because the BMI has no way of separating muscle mass from pure fat. This formula that insurance providers are so high on couldn’t factor in the hours of weight training, cardio, and strict dieting that certain athletes would put in each week which ultimately leads to a healthy lifestyle. On the same token, body mass index can’t measure the poor health of a 5’8”, 1. Obviously, this person isn’t getting much exercise and, despite what their BMI of around 2. The best evidence of this truth came from a series of 4. The studies concluded that people who had normal BMI’s but weren’t fit ran double the risk of cardiovascular disease than the so- called obese people who were fit. Another thing to consider is that the body mass index concludes that only a BMI under 1. So this means that a 5’1. But I’m sure that many people would agree that for a guy, 5’1. Most women at this height wouldn’t ever get this slim even if they dieted and exercised regularly. It almost seems as if the BMI was conjured up by a bunch of those fashion show types who think that anyone whose ribs aren’t showing is fat. The truth is though that it was invented by a Belgian mathematician named Adolphe Quetelet during the years of 1. This brings to mind a good question: Why is the insurance industry using a formula created in the mid 1. One might wonder if there are some better alternatives for determining who should pay a higher insurance premium and, yes, there are better methods and they revolve around testing for body fat percentage. The Dual Energy X- ray Absortiometry, or DXA, is considered the most accurate. Two different types of X- ray scan a person’s body and one is searching for all tissues while the other searches for everything except fat. A computer then subtracts the second picture’s findings from the first which then gives an accurate measure of fat. The Body Average Density Measure is the next method and, before the DXA, it was considered the most accurate method. Basically, it measures a person’s average density (mass divided by volume) and then applies a formula to come up with a body fat percentage. To find this, a person is put underwater in a tank and then some complicated calculations are made. Another way to find body fat percentage is the skin fold method in which a pinch of skin is precisely measured by a set of calipers at several points on the body in order to come up with a person’s subcutaneous (fat under the skin) fat layer thickness. This test doesn’t do a great job of finding a person’s total body fat percentage but still seems like a better test of a healthy body than the BMI. Actually, all three of these methods are better and way fairer to insurance payers in terms of determining who should have a higher premium based on body type. But the major problem is that they cost money and insurance companies are only looking for the cheapest way possible to set people’s premiums. And the BMI measurement certainly seems like an extremely cheap method to make this determinant. Money is the only thing insurance companies’ care about and they definitely don’t mind stepping on the toes of well muscled athletes in order to get to their goal of making a profit. So, until this greedy industry comes to its senses, be prepared to have to literally pay for your hard- earned muscle gains in the future.
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