The Popular Bodybuilding Diet

Most bodybuilders today follow a high carbohydrate, high protein, low fat diet when trying to gain mass. Then, when they get close to a contest, they'll cut back on carbs so that they're on a high protein, medium to low carb, low fat diet. As discussed above, neither of these diets has near the same positive anabolic effects as the high fat diet. The increase of testosterone and growth hormone and insulin management you find on the Anabolic Diet is not realized. In fact, these diets limit growth hormone secretion, thus limiting your gains before you've even started.

It's also interesting to note that the carbohydrate-based diet also negates the positive effects of caffeine on bodybuilding. Caffeine is naturally present in coffee, tea and cola drinks. It's also available in related plant products like the kola nut and quarana, and liquid, tablet and suppository forms you can find where you buy supplements.

Caffeine is believed to have a very positive effect on muscular contraction and fatigue, and many bodybuilders use it to increase endurance. Caffeine also aids in the breakdown of bodyfat and increases the use of free fatty acids, but only in the low carb/high fat diet.18,19 The moderate or high carb diet renders caffeine useless for the bodybuilder.20


Though still favored by most bodybuilders, there are a variety of problems connected with the high carb diet that you won't find with the Anabolic Diet. One of the major problems is the high proportion of fat-to-muscle gain experienced with the carb diet. The high carb diet actually puts you at a competitive disadvantage to a bodybuilder on the Anabolic Diet.

While you can make some progress with the high carb diet, you don't put on nearly as much muscle mass as you can with the Anabolic Diet. The typical bodybuilder bulks up and gets very fat without adding all that much muscle. Then, when it's time to cut the fat, the bodybuilder will tend to lose a great deal of lean body mass. This does not happen on the Anabolic Diet.

For example, let's take a pair of bodybuilders. One follows the high fat diet. The other, a high carb diet. They both bulk up to 260 pounds. The percent of bodyfat on the bodybuilder on the high carb diet will be higher, and he won't have increased muscle mass nearly as much as the bodybuilder on the Anabolic Diet.

Then, as they start losing weight, the high fat dieter will maintain more lean body mass while losing more fat. To be cut up to the same level, say 4 percent, the bodybuilder on the high carb diet may have to go down to 225 pounds, while the Anabolic Dieter will be equally as cut at 235—240 pounds. This will give him a big advantage in competition.

The bodybuilders on a high carb diet can lose an amazing amount of muscle tissue in the final 4—6 weeks of preparation before a contest. They'll keep the protein high and drop the carbs, and all this does is provide for a more catabolic situation where more muscle is broken down. At least carbs have some protein sparing effect.

As they drop weight, they find they still have too much bodyfat and must cut even more. They lose a lot of body mass in the process. I commonly observe bodybuilders at 260 go down to the

205-210 level in the last 4 weeks before a contest and look awful. They're cut to shreds but they're 15-20 pounds lighter than they'd have been if they followed the high fat, Anabolic Diet.

That's where the steroids come in. People on the high carb diet find it very hard to put on muscle size and still have that defined look. Steroids play the role of the big equalizer.

But long term steroids aren't the answer. In terms of training, it's too easy. You don't learn the proper way to train or take care of yourself using them. A lot of guys think they've become experts in training and nutrition, when all they've done is let the drug do it for them. Take them off steroids and they're in trouble.

You see bodybuilders in the gym all the time who look great for the half year they're on steroids. The rest of the time, they look horrible. They're small and thin, or heavy with no muscle tone. The steroids play havoc with their metabolism. Once you're off them, you lose all the benefits you've accumulated. At minimum, you get a big estrogen surge and testosterone drop, and you're almost back to Square One. The bodybuilder may want desperately to get that same look and hold on to it, but they can't without steroids.


Because the diets most bodybuilders use for bulk and cutting are low in fat, you don't burn bodyfat off efficiently. You put a hold on your own internal, fat-burning capabilities. Lipase, the enzyme involved in breaking down bodyfat, becomes almost inactive. You get fat.

With free fatty acid utilization minimized because there's so little fat in your diet, glucose for energy has to come from your diet or available protein in the body. That decreases the amount of protein available for growth. You use it as a fuel instead of as something to build muscle. Instead of a fat-burning machine, you become a muscle-burning machine. That's not what a bodybuilder wants.

Fat is also a very dense energy force. It has 21/4 times the energy density of carbs or protein. For every gram of fat, you're getting 2.25 times the amount of energy. You've got 9 calories per gram of fat versus 4 for a gram of carbs or protein. The arithmetic is easy. The winner in the energy competition? Dietary fat.

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