Bodybuilding is a great sport for personal development. Over a period of several years, individuals can add up to 50 pounds of solid muscle to their frames. Unfortunately, this gain in muscle also accompanied by some fat gain as well. After putting in the time and energy to build up the muscles, it is natural to want to show it off by throwing the excess fat may remain. Thus, even bodybuilders need to diet, but first they must weigh their options. The following are two separate but equally viable options for dieting bodybuilders-The 7 Rules Diet and Carb Cycling.
7 Rules Diet
The 7 Rules Diet is a stripped-down, no-nonsense approach to basic nutrition developed by Canadian biochemist Dr. John Berardi. Dr. Berardi has worked with individuals ranging from professional athletes, bodybuilders, to average Joes, and the only thing all diets have in common is consistent with 7 rules. The 7 Rules Diet works by directing you to the consumption of “natural” food, so you can drop those few pounds of fat and show off the muscle underneath.
1. Consume small meals every two to three hours
two. Consume lean protein with every meal -. Meat, fish, chicken, or eggs
three. Consume fruits and vegetables at every meal
four. Consume carbohydrates from only fruits and vegetables-by limiting carbohydrates to these natural sources, blood sugar remains constant low and fat loss will be stimulated
five. Consume at least 25 percent of your daily calories from fat animal fats, natural fats (such as avocados and coconuts) and oils (fish, flax, and olive)
6. Drink only zero calorie drinks restricted to green tea and water if possible
7. Consume only solid meals-no liquid nutrition
Berardi recommends commonly 90 percent compliance with the rules, but dieting bodybuilders to strive for 100 percent compliance to ensure their ability to drop bodyfat levels to less than 10 percent.
Carb Cycling Theory
Carb Cycling is another option for dieting bodybuilder. A little more complicated than the 7 rules, seems Carb Cycling varying carb intake during the week, raising it higher on training days (to facilitate a strong workout) and dropping it low on days without heavy exercise (to facilitate steady fat loss ). Through this pendulum approach to macronutrient intake, will be able to drop fat while energy high in the gym.
Carb Cycling Policy
Despite looking complex on paper, the carb cycling relatively simple. Days of the week are categorized as either high, medium or low carb days, middle- and high-carb days being placed on heavy lifting days. On high days you will consume 2:58 grams of carbohydrate per kilogram of body weight, while at low and moderate days you will consume between 0.5 and 1.5 grams per kilogram of body weight (of course keeping to the lower end of the spectrum at low days) . By fueling your body when you most need energy, and keep it loaded when you do not, your weight loss happen without hinder your bodybuilding efforts.
Of course, the slimming system you choose should largely influenced by genetic propensity. If you’re the kind of person that can withstand a high carb intake well without gaining excess fat tissue, is carb cycling probably your best best. However, if you’re the type of person who has trouble keeping weight off and grow only by looking at a bowl of pasta, try dieting with 7 Rules for maximum effect.