An often forgotten training method!

[Ronnie Rowland]

There is an often forgotten training method-called "eating"! All too often I see people concentrating on bringing up the weights they use and increasing the intensity of their workouts. Unfortunately, many of the people who ask me questions are solely focused on the training aspect and are not really thinking at all about their diets. This a huge mistake! Whether you are after more muscle size or after more muscle defintion, structuring meals and timing them are extremely important.


During a reload (higher volume training phase) you will need to increase carbs and protein while reducing fats. Carbs spare protein sources better than fats during a high volume training phase. More protein and carbs are needed during a reload (high volume training phase) while less is needed during a deload (low volume training phase). Do not exceed around 2 grams of protein per pound of body weight during a reload!

During a deload (lower volume training phase) less carbs are needed because your intense work sets will decrease and less glycogen will be burned. Protein intake will need to be reduced by .5 to 1 grams per pound of body weight. I generally take in 2 grams per lb of body weight during a reload and only 1-1.5 grams during a deload. Cycling your protein intake will make your body more anabolic ! During a deload you will need to keep calories the same (maintenance level) so growth can occur. Use mostly healthy dietary fats like olive oil and ***** 3's from various nuts and smart balance peanut butter to replace the protein and carb calories that have been removed.



Carbs vs fats: In regards to the best diet plan for your body type you must figure out whether you do best on a higher carb diet or a higher fat diet then go from there. It's the same scenario as figuring out whether you do best working each muscle group once a week or twice a week. If you do better on carbs then keep the fats low. On the other hand, if you do better on less carbs and more fats keep the carbs low. Some of you with a very fast metabolism may do better utilizing both a high carb and high fat diet. In that case it's good practiced to alternate protein/carb meals with mostly protein/fat meals to increase your ability to digest large amounts of food. Protein always remains relatively high!

Please give this post some consideration!

[eatrainrest]

always good for a refresher!

[kaptainkeezy04]

I think rest/recuperation comes in second. Good read, bro.

[jbm]

Nice info....