To gain muscle, most bodybuilders will stay on very high calorie diets for months at a time. Most bodybuilders are content to allow some body fat in the pursuit of greater size and strength. Before the contest, bodybuilders set out to lose the body fat and let the hard earned muscle show.
Importance
Losing body fat requires a significant level of discipline and determination. To reach the balance of maximum muscularity and minimum body fat exhibited by most bodybuilders requires a meticulous planning and strict execution.
Carb cutting
Food choices are of utmost importance when a bodybuilder needs to lose fat. Most use some form of carbohydrate restriction. Eliminating carbs from the diet forces the body to rely on body fat for energy Starches such as breads, rice and pasta are usually eliminated while vegetables, nuts and legumes are acceptable.
Allowable Foods
To maintain as much muscle as possible, lean proteins make up a high percentage of the bodybuilder's fat loss diet. Tuna, chicken breast, and lean beef account for most of the protein in the diet. Fat is also an important component of a bodybuilding diet. With carbohydrates at a minimum, healthy fats are needed for fuel. Fish, oil, olive oil, almond butter and avocado all pack a healthy dose of healthy fat.
Supplements
To get as much nutrition with as few calories as possible, supplements are an indispensable tool in the bodybuilder's arsenal. Protein supplements are used to add extra protein without unnecessary fat. Creatine gives muscles short term strength and endurance without calories. Although potentially dangerous, many bodybuilders also use central nervous system stimulants like ephedrine to raise the metabolism.
Timing
How long a bodybuilder needs to diet depends on factors such as genetics, gender, goal and how much body fat she carries at the start of the diet. In most cases, the diet will take 12 to 18 weeks. Muscles will become more visible and make the bodybuilder look bigger despite losing weight. Weight loss of between 20 and 40 pounds is typical.
Warning
Most bodybuilders will go to great lengths to achieve the results they want. Some will resort to means that could be dangerous for some. A physician should always be consulted before beginning an extreme diet of any kind.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "The Anabolic Diet"; Dr. Mauro DiPasquale; 1996
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