Bodybuilding Contest Dieting
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These two requirements are somewhat unnatural in that the body prefers to gain both muscle and fat together or lose them together.
As all sports involve a process in which new standards are created, new records set and then every effort possible made to exceed those standards and break those records, in bodybuilding it means extending our conceptions of just how far we can take the development of the human body.
It isn't just what what you have, its also, how you look.
So bodybuilders began to concentrate more and more on dieting.
In trying to diet away fat, competitors were putting themselves on such severe diets that they ended up dieting away a large percentage of their muscle mass.
Shrinking your body by severe dieting is a long way from following a program that will burn fat without much or any loss of lean muscle mass.
The reasons:
1.
2.
Added to this, many bodybuilders have traditionally allowed themselves to bulk up gaining excessive body fat between contests.
Bodybuilders nowadays are beginning to understand the contest dieting process much more clearly.
So the first rule of contest dieting is: Watch your diet all season long so that you are within a few pounds of your contest weight when you start your contest diet.
Training will help you burn off another half-pound.
Many bodybuilders advocate losing your fat early and gaining muscle right up to the contest.
What contest dieting and all other kinds of weight-loss diets have in common is this: To burn off body fat you have to expend more energy than the calories you take in.
We have already discussed the fact that losing body fat has to be accomplished without burning up significant amounts of muscle mass.
All diets involve reduced calories.
But this idea doesn't work for these reasons: When you reduce caloric intake too much, your basal metabolic rate slows and you burn less fat during the day.
Therefore our third rule becomes: The contest diet should be designed to include the fewest calories possible without creating nutritional deficiencies.
As a bodybuilder dieting for a contest you need to reduce your intake of fats as much as possible.
So eating a diet with zero fat content is not advised.
Keep your fats (including oils, bullet, whole dairy, and red meats) to a minimum.
Experts" have been telling us for years that bodybuilders, athletes and human beings in general don't need large amounts of protein, that the RDA of one gram of protein for every kilo (2.
More recent studies show this is not nearly enough for bodybuilders and probably isn't enough even for the average person.
Healthy, hard-training bodybuilders (unless they have certain medical conditions) have little to fear from eating larger amounts of protein.
But if you eat less protein than you need, you have prevented your body from building and maintaining maximum muscle mass.
With protein at a fixed level and fat at a fixed low level, the only variable is carbohydrate.
When you are preparing for a contest, performance involves maintaining muscle while minimizing bodyfat.
Determining how much carbohydrate per day involves not depriving your muscle of carbohydrate.
Obviously, this is not a good diet for bodybuilders when you dehydrate like this your muscles get small and flat.
Carbohydrates, of course, come in all different forms.
Sugar is carbohydrate, as is wine.
Carbohydrate food like sweet potatoes, brown rice, vegetables contain allot of fiber.
Eating high-fiber foods allows you to eat more, feel full, and avoid a feeling of hunger and deprivation without taking in a large amount of calories.
This isn't true.
The purpose of the diet is to lose subcutaneous fat.
But you may also have intramuscular fat in your body, fat that is like marbling you see in an expensive steak.
If you continue to diet past the point where you have gotten rid of your subcutaneous fat, all you will do is make yourself smaller and smaller without getting harder or more ripped.
How could the percentages be so high? Because these were large 200 pound ripped to the bone individuals, and the bigger you are, the more muscle you have, the more intramuscular fat you will have as well.
So keep that in mind as well.
As your muscles fill up with glycogen and water, you suddenly begin to look bigger, more muscular and super ripped.
"I'm holding water," bodybuilders are always saying a few weeks before a contest, but what is really happening is they are dehydrated due to low levels of glycogen but the little water they do have is temporarily positioned subcutaneously.
Nor should you drop your sodium levels except as part of the immediate pre-contest preparation program only three days prior.
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