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JollyRogers
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Hey guys, I was reading an old issue of FLEX and came across this article on cutting up, well im sure this might come in handy for some of you, I had to type it all off from the mag, it’s from the April 99, issue, by Chris Aceto.
I will use the example of a dieting bodybuilder who is on a low-fat precontest diet comprised of 350 grams (g) of carbs and 200 g of protein daily.
Some of the prescribed steps will be followed for a limited number of days; others need to be followed throughout the plan.
STAGE ONE: Days 1-13
Days 1-5: Accelerating Fat Loss
Step 1: Cut carbs by 50%
For our bodybuilder, that would mean a reduction to 175 g per day. Reducing carbohydrate intake promotes a decrease in muscle and liver glycogen stores, witch in turn stimulate the body to burn more fat. Expect to wait a day or two for this effect to kick in. By the third day, your body will be relying heavily on fat for fuel. This step begins on day 1 and continues until day 11.
Step 2: Increase protein intake by 50%
When carbs go down, protein intake must go up at the same time. Our example calls for an increase to 300 g per day for days 1 through 5. Cutting carbs causes the body to tap into more fat and protein for fuel. Eating more protein will trick the body into using dietary protein. Rather then muscle protein for fuel. The net result: fat loss with muscle preservation.
Step 3: Double your water intake
A high intake of water combined with low-carb diet acts as a potent diuretic, witch will make you look tighter straight away. It will also keep your metabolism from slowing down due to a decrease in total calories consumed daily. Maintain this high water intake throughout the 26 days.
Days 6-10: Stoking the Furnace
Step 4: Double your cardio.
Shocking the system with an intense volume of cardio for a limited time (five days) will burn more fuel and promote greater fat loss. If you haven't been doing cardio, start with 30 minutes daily for this period; if you are currently performing 30 minutes of cardio per day, crank it up to 60 minutes. For optimal results, do 30 minutes on an empty stomach in the mourning and the remaining 30 minutes after weight training.
Step 5: Reduce protein intake slightly.
As your carb intake drops sharply, the body initially responds by burning up more protein. This is especially true in the first five days of a strict diet. In the days that follow, though, there's a tendency to preserve muscle mass by burning less protein and more fat. With less emphasis on protein as a fuel source, feel free to reduce protein intake; however, it should still be 25% higher then the benchmark you started with on the first day of your diet. Our dieting bodybuilder will now be eating 250 g of protein per day.
Step 6: Add medium-chain triglycerides (MCT's) to your diet.
MCT's are a type of fat that minimizes muscle loss when glycogen stores are low. In that situation, the MCT's are immediately tapped for fuel and help to promote the formation of keytone bodies that mitigate against muscle being used as a fuel source. Supplement with three tablespoons (12 g per tablespoon) of MCT's before your mourning aerobic session and three tablespoons before your afternoon training session. If you weigh less then 175 pounds, use only two tablespoons.
Days 11-13: Accelerating Your Metabolism
Two metabolic adjustments kick in at the stage: Your body relies even less on protein for fuel and overall metabolic rate slows down--anathema to a dieting bodybuilder. Here's the antidote to this dreaded scenario.
Step 7: Return to your original protein intake.
There's no need to take in extra protein, as the body is no longer utilizing as much of it for fuel. Our dieting bodybuilder return to eating 200 g of protein per day.
Step 8: Triple your existing carb intake.
Reducing carbs is an effective tool for cutting up, but your metabolic rate slows down if you stay on low carbs too long. At the same time as you return to your original protein intake, also kick your metabolism into high gear by eating 525 g of carbs per day--three times the carb intake indicated for step one. These carbs will never be stored as fat because glycogen-starved muscles must first store glycogen before storing fat.
Step 9: Dump the MCT's.
All those carb-driven calories give your body a sufficient blast of sugar to stimulate new growth and completely reverse any catabolic effects. So dump the MCT's added in step six.
Step 10: Temporarily suspend cardio.
Cardiovascular exercise may interfere with your body's ability to fill up its glycogen reserves. Back off on the cardio for days 11-13 to allow glycogen stores to be replenished.
"Repeat the 10 steps that you followed in stage one over the next 13 days. But with the following modifications."
Cut carbs by 75% for days 14-16.
Cut carbs by 50% for days 17 and 18.
Our dieting bodybuilder would eat 25% of his original carb intake, or 88 g, on days 14-16 and 50%, or 175 g, on days 17 and 18. As in stage one, he continues eating 175 g daily until day 23. In the example, the intake again goes up to 525 g for days 24-26.
"Add supplements on days 14-26"
Days 14-18: Metaform Metacuts and L-Carnitine
Take four Metaform Metacuts capsules before breakfast. Metacuts have caffine and herbs that stimulate the metabolic rate and fat metabolism.
Take 2,000 milligrams (mg) of L-Carnitine---1,000 mg after waking and 1,000 mg before training in the afternoon or evening. L-Carnitine supports fat and keytone metabolism during a carb-reduced diet.
Days 19-23: Glutamine and L-Carnitine
Take eight grams of Glutamine before your mourning cardio workout and another eight grams before your afternoon or evening training session. Glutamine can be used as fuel to prevent muscle loss during periods of reduced caloric intake or intense physical activity.
Maintain supplementation with L-carnitine.
Days 24-26 Creatine
Load up on 20 g of creatine daily. This is the ideal time to pound the creatine, as a high-carb diet enhances delivery of creatine from the blood into the muscle tissue. It will saturate your creatine reserves to create the illusion of muscle fullness.
I will use the example of a dieting bodybuilder who is on a low-fat precontest diet comprised of 350 grams (g) of carbs and 200 g of protein daily.
Some of the prescribed steps will be followed for a limited number of days; others need to be followed throughout the plan.
STAGE ONE: Days 1-13
Days 1-5: Accelerating Fat Loss
Step 1: Cut carbs by 50%
For our bodybuilder, that would mean a reduction to 175 g per day. Reducing carbohydrate intake promotes a decrease in muscle and liver glycogen stores, witch in turn stimulate the body to burn more fat. Expect to wait a day or two for this effect to kick in. By the third day, your body will be relying heavily on fat for fuel. This step begins on day 1 and continues until day 11.
Step 2: Increase protein intake by 50%
When carbs go down, protein intake must go up at the same time. Our example calls for an increase to 300 g per day for days 1 through 5. Cutting carbs causes the body to tap into more fat and protein for fuel. Eating more protein will trick the body into using dietary protein. Rather then muscle protein for fuel. The net result: fat loss with muscle preservation.
Step 3: Double your water intake
A high intake of water combined with low-carb diet acts as a potent diuretic, witch will make you look tighter straight away. It will also keep your metabolism from slowing down due to a decrease in total calories consumed daily. Maintain this high water intake throughout the 26 days.
Days 6-10: Stoking the Furnace
Step 4: Double your cardio.
Shocking the system with an intense volume of cardio for a limited time (five days) will burn more fuel and promote greater fat loss. If you haven't been doing cardio, start with 30 minutes daily for this period; if you are currently performing 30 minutes of cardio per day, crank it up to 60 minutes. For optimal results, do 30 minutes on an empty stomach in the mourning and the remaining 30 minutes after weight training.
Step 5: Reduce protein intake slightly.
As your carb intake drops sharply, the body initially responds by burning up more protein. This is especially true in the first five days of a strict diet. In the days that follow, though, there's a tendency to preserve muscle mass by burning less protein and more fat. With less emphasis on protein as a fuel source, feel free to reduce protein intake; however, it should still be 25% higher then the benchmark you started with on the first day of your diet. Our dieting bodybuilder will now be eating 250 g of protein per day.
Step 6: Add medium-chain triglycerides (MCT's) to your diet.
MCT's are a type of fat that minimizes muscle loss when glycogen stores are low. In that situation, the MCT's are immediately tapped for fuel and help to promote the formation of keytone bodies that mitigate against muscle being used as a fuel source. Supplement with three tablespoons (12 g per tablespoon) of MCT's before your mourning aerobic session and three tablespoons before your afternoon training session. If you weigh less then 175 pounds, use only two tablespoons.
Days 11-13: Accelerating Your Metabolism
Two metabolic adjustments kick in at the stage: Your body relies even less on protein for fuel and overall metabolic rate slows down--anathema to a dieting bodybuilder. Here's the antidote to this dreaded scenario.
Step 7: Return to your original protein intake.
There's no need to take in extra protein, as the body is no longer utilizing as much of it for fuel. Our dieting bodybuilder return to eating 200 g of protein per day.
Step 8: Triple your existing carb intake.
Reducing carbs is an effective tool for cutting up, but your metabolic rate slows down if you stay on low carbs too long. At the same time as you return to your original protein intake, also kick your metabolism into high gear by eating 525 g of carbs per day--three times the carb intake indicated for step one. These carbs will never be stored as fat because glycogen-starved muscles must first store glycogen before storing fat.
Step 9: Dump the MCT's.
All those carb-driven calories give your body a sufficient blast of sugar to stimulate new growth and completely reverse any catabolic effects. So dump the MCT's added in step six.
Step 10: Temporarily suspend cardio.
Cardiovascular exercise may interfere with your body's ability to fill up its glycogen reserves. Back off on the cardio for days 11-13 to allow glycogen stores to be replenished.
"Repeat the 10 steps that you followed in stage one over the next 13 days. But with the following modifications."
Cut carbs by 75% for days 14-16.
Cut carbs by 50% for days 17 and 18.
Our dieting bodybuilder would eat 25% of his original carb intake, or 88 g, on days 14-16 and 50%, or 175 g, on days 17 and 18. As in stage one, he continues eating 175 g daily until day 23. In the example, the intake again goes up to 525 g for days 24-26.
"Add supplements on days 14-26"
Days 14-18: Metaform Metacuts and L-Carnitine
Take four Metaform Metacuts capsules before breakfast. Metacuts have caffine and herbs that stimulate the metabolic rate and fat metabolism.
Take 2,000 milligrams (mg) of L-Carnitine---1,000 mg after waking and 1,000 mg before training in the afternoon or evening. L-Carnitine supports fat and keytone metabolism during a carb-reduced diet.
Days 19-23: Glutamine and L-Carnitine
Take eight grams of Glutamine before your mourning cardio workout and another eight grams before your afternoon or evening training session. Glutamine can be used as fuel to prevent muscle loss during periods of reduced caloric intake or intense physical activity.
Maintain supplementation with L-carnitine.
Days 24-26 Creatine
Load up on 20 g of creatine daily. This is the ideal time to pound the creatine, as a high-carb diet enhances delivery of creatine from the blood into the muscle tissue. It will saturate your creatine reserves to create the illusion of muscle fullness.
