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Low carb diets for bodybuilders


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Posted by Stevie G

my bro is 5'9" and 210 lbs. He is what I guess to be 45% bodyfat. I have questions about the low-carb diet that I'm thinking of sticking him on.

1) Do complex carbs/simple sugars make a difference?

2) how many grams carbs/day?

3) Should his calorie intake stay the same or should he lower or raise it?

4) What's the correct usage of "carbo-load meals?"

5) How "addicted" to carbs will he be and how long will it take for the "metabolic shift?"

6) Water? How much? A lot? A little?

Well, thanx in advance for the answering of any and all questions stated above!

Re: Low carb diets for bodybuilders

Posted by Newton

: 1) Do complex carbs/simple sugars make a difference?

Yes, the different type of carbs do make a difference. He needs to stay away from the simple sugars. Any carbs he takes in at first should be from cruciferous vegetables (broccoli, cauliflower, lettuce, spinach, etc). He really should not get any carbs from starch foods for a while.

: 2) how many grams carbs/day?

When he is first getting started, in order to make the "shift" as quickly as possible, he should restrict his carb intake as much as possible. If he can handle it, have him "zero carb" for 5 days. By that time, the "shift" will have taken place. At the end of the 5 days, let him take in 15-20 carbs spread thru out the day. At the end of 10-14 days, bump him on up to 25-30 carbs a day and stay there until he almost reaches either his goal weight or bf%. As he approaches his goal, bump up 5 carbs a day for a week at a time, until the bf% loss or weight loss stops.

: 3) Should his calorie intake stay the same or should he lower or raise it?

His calorie intake should stay at about 2000 a day.

: 4) What's the correct usage of "carbo-load meals?"

He doesn't need any of these.

: 5) How "addicted" to carbs will he be and how long will it take for the "metabolic shift?"

3-5 days

: 6) Water? How much? A lot? A little?

Start with 8-8oz glasses a day and work up to a gallon a day. Coffee, caffeinated tea, etc does not count. Stay off the soft drinks - including diet drinks.

: : Well, thanx in advance for the answering of any and all questions stated above!

Good luck to him. He is really fortunate to have a brother taking enough interest to help him.

Newton


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