Nutrition 101: The Importance of Nutrition Maintenance

So it’s coming to the end of summer.

I know I know, it’s another 9 months of raincoats and umbrellas. But that doesn’t mean that our gains have to suffer under those long sleeves and padded jackets. How is this possible? Simple equation:

Autumn + Winter + Early Spring = BULKING SEASON!

Let’s not forget the most important thing whether bodybuilding, training or just out to keep them gains over the summer, Nutrition!

I took some time off the workouts for a bit. Unfortunately my nutrition wasn’t on point. SHAME ON ME! I thought ‘no big deal, my gains are decent enough, they surely won’t be affected that much, right?’

WRONG!

I got back into the gym this week, and it was a big shock! My performance had really slacked, only because I let my nutrition go for a few days! I got through my workout, but really felt a bit let down.

My point: Nutrition is so important! Once you stick to it, it has to stay there. Sooner or later, you will find that it will become a lifestyle, which is great! They say one bad meal won’t make any difference in the same way that one good meal won’t make any difference. However, 3 bad meal days will make a big difference! Nutrition has to be on point, throughout your entire training program. Avoid junk, trans fats, and general things that aren’t healthy for you. You know deep down what is unhealthy. It’s OK to have a Diet Coke here and there, and the odd rack of ribs one week, but don’t make a habit out of it! It will have serious effects on your gains and can sometimes take time to get back to your full potential.

Don't get me wrong. I know how expensive it is to eat right, I'm a student!! If this is the case, wise decisions and supplementation is key. You can only do so much. Get your protein in. Get those multivitamins and fish oil capsules down you and as long as you match your macros, you're on your way to getting and staying ripped all year round.
 

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Maintain Muscle and go Forth with Fat

I’ve been cutting for the beach in September and I wanted to try something new. In honesty, I didn’t know how to cut properly. Bulking is easy! Cutting: bit more difficult. If you’re like me, you want results quickly. Cutting quickly isn’t something that is easy. Then there’s Ketosis!

From the Natural Bodybuilding Forums on Facebook, I read about Ketosis in the Christmas time. For those who aren’t aware of Ketosis, (in the words of RUN DMC) ‘it goes a lil something like this!’

Ketosis is a state that the body goes into whereby it uses amino and fatty acids for energy. It’s using the fat as energy rather than carbs. It’s when carbs are cut from the diet!

NO CARBS! YOU BE TRIPPIN’

Ketosis, or Keto Diet, involves 40% Protein, 40% Fats, 20% Carbs. This is done also with a caloric deficit as well. Sounds difficult right? Not so much. Fats make you feel fuller, for longer. Eating a high carb meal will give you an insulin spike, perfect for building muscle. This spike, however, will wear off, making you want to eat more carbs.  Fats don't give you that insulin spike unlike carbs. But when I say fats, I mean good fats (see the Phat Fats post below). With this diet, there is a carb loading day. On this day, you eat carbs as you would normally. Just for one day. Just to prevent your metabolism and body from freaking out!

The point of this is to retain the muscle that you already have, but shed the fat! Your body will use the fat as energy. Once it’s used, IT AINT COMIN’ BACK! So keep your proteins high still, keep them fats high and minimize your carbs. It doesn’t have to be extreme. This ketosis state may not work for everybody. Some people can burn fat with 250g of carbs in their diet. If it works for you, then it works. This is just another alternative to fat loss.

Keep your weights high, the protein high, the fats high (good ones), cardio high and the carbs low. That will melt the fat off your body.

HOWEVER, this is not a long term solution! Do this for a month or 6 weeks! After that, stick to your normal cutting program, involving those complex carbs wherever you can. Take this advice with a pinch of salt. I have used it and it works! But it works for me! If you feel like it’ll work for you, give it a shot!

Happy Training

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