Natural Diet Dilemma: Zero Carb vs. Low Carb

 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!