Straight Talk On Fitness - Getting Ripped On CARBOHYDRATES! by Chris Aceto (Bodybuilder)

24/09/2020 Straight Talk on Fitness: Getting Ripped on CARBOHYDRATES!
By Chris Aceto (Bodybuilder)
Mais [email protected] Painel Sair
S T R A I G H T TA L K O N F I T N E S S
W E D N E S D A Y, J U N E 4 , 2 0 0 8 BLOG ARCHIVE
Getting Ripped on CARBOHYDRATES! By Chris ▼ 2008 (20)
Aceto (Bodybuilder) ► December (2)

► October (1)
► September (2)
► August (1)
▼ June (3)
The Ultra Get Ripped Diet
Getting Ripped on
CARBOHYDRATES! By Chris
Aceto (B...
Common Dieting Tips

Here is an article I found online from bodybuilder Chris Aceto. Its a bit
more complex than my nutrition or dietary guidelines, but its good for ► May (1)
reading... -Mike ► March (2)
► February (8)
------ ► 2007 (16)
ABOUT ME
MICK STEWART
HOUSTON, TEXAS (USA),
SOUTHEASTERN UNITED STATES,
The idea that someone can get ripped to the bone while eating
UNITED STATES
plenty of carbohydrates may sound ludicrous. Heck, with the
Certified Fitness Trainer (CFT) and
overwhelming popularity of low-carb diets, you'd think it would be
Bodyweight Strength Training
nearly impossible to eat carbs and shed bodyfat. I say you can shed a
Instructor (BST) located in Houston,
lot of fat, and even get ripped, on high carbs as long as you take the
Texas. www.mikestewartfitness.com
right approach. The first things to consider are two crucial issues:
energy deficits and muscle maintenance. Both are integral to a VIEW MY COMPLETE PROF ILE
successful high-carb bodybuilding diet.
* Create an Energy Deficit The formula for shedding bodyfat is

remarkably simple: When you eat fewer calories than your body
needs on a daily basis, you'll lose bodyfat because it becomes a major
source of energy. As long as you keep your total caloric intake below
the threshold for bodyweight maintenance, you can lose unwanted
bodyfat even while maintaining a relatively higher carbohydrate
intake.
* Avoid Losing Muscle Mass. When calories drop--whether from cutting

carbs or from cutting any source of energy--the risk is losing muscle.
rippedandshredded.blogspot.com/2008/06/getting-ripped-on-carbohydrates-by.html 1/4
24/09/2020 Straight Talk on Fitness: Getting Ripped on CARBOHYDRATES! By Chris Aceto (Bodybuilder)
That's because muscle growth and retention are strongly correlated

with calorie surpluses. Maintaining an adequate carb intake (in
addition to protein) while lowering your overall intake of calories
helps prevent the loss of muscle mass, as carbs spare the breakdown
of muscle tissue.
With that in mind, follow these guidelines to drop fat and get cut
while enjoying a much higher carb intake than you might expect.
1 Minimize dietary fat

When you follow a higher-carbohydrate diet to cut up, you must
eliminate calories derived from dietary fat. There are two reasons for
that. First, you have to create an energy deficit to spark fat burning.
By eliminating as much dietary fat as possible, you'll gain control over
your caloric intake. Since many protein foods are also sources of
dietary fat, you should emphasize very low-fat protein sources, such
as egg whites, protein powders and turkey breast. Good seafood
choices include flounder, tuna, hake, scallops and shrimp. The second
reason to avoid dietary fat concerns insulin. Insulin helps drive fatty
acids from dietary fat into fat cells. With an extremely low-fat diet,
the body is starved of fatty acids, making it difficult to gain fat as
long as calories remain lower.
2 Choose the right carbs

The best carbohydrates for controlling and shedding bodyfat are
slow-burning carbs. Slow burners help sidestep insulin bursts. Instead
of dramatically kicking up insulin levels--which can cause fat storage-
-slow-burning carbs take longer to digest. That favors muscle growth
and retention without stimulating the body's fat-storing machinery.
Oatmeal, oat bran cereal, red beans, buckwheat noodles, buckwheat
pancakes and red potatoes are some of the best slower-burning
won't-make-you-fat carbs around.
3 Add vegetables to the mix

How can you get slow-burning carbs to digest even more slowly? One
way is to consume plenty of vegetables, such as broccoli, cauliflower,
cabbage, green beans, wax beans and asparagus. The fiber content of
these vegetables can dramatically slow the passage of carbohydrates
from the stomach into the intestines, where the carbs are absorbed.
Moderating your insulin release will help you lean out your physique.
A good rule of thumb is to add one cup of vegetables for every cup of
rice, pasta or potatoes you eat. Although rice, pasta and potatoes
don't fit the bill as ideal slow-burning carbs, including the right
amount of vegetables will slow down the absorption process, allowing
for greater fat loss than when eating starchy carbs on their own.
Plus, vegetables are filling and low in calories.
4 Eat complex carbs in the morning

Carbs are less likely to be deposited as bodyfat when you consume
them in the morning, because blood sugar and glycogen levels tend to
be lower at that time. Lower blood sugar and glycogen levels
typically mean the carbs you eat will primarily be stored as muscle
and liver glycogen, not bodyfat. For this reason, you can get away
with eating more than your fair share of carbs at breakfast, say 75-
100 grams (g). Again, emphasize slow-burning complex carbs, such as
oatmeal, buckwheat pancakes and whole-grain breads.
5 Limit carbs before training

This may contradict our customary advice, but keep in mind that this
diet plan is different from many we have given you in FLEX. With a
high-carb approach to getting cut, you won't need as many carbs
before you work out. The trick here is to encourage your body to use
fat as energy, instead of turning to preworkout carbs. When carbs are
controlled before training, your body relies on bodyfat as a fuel
reserve. The fewer carbs immediately before activity, the more likely
you'll tap additional bodyfat.
6 Eat more carbs after your workout

Implementing point five ensures both an increase in fat burning and
lower glycogen stores. When glycogen stores fall, carbs are rarely
stored as bodyfat. Therefore, include 75-100 g of carbs at the meal
following hard training to jump-start recovery and help drive amino
acids from protein for muscle repair. Emphasize simple sugars such as
dextrose, commonly found in workout shakes, at this time.
7 Avoid carbs at night

When following a higher-carbohydrate diet to reduce bodyfat,
glycogen levels begin to elevate as the day progresses. The closer
your glycogen levels are to being "full," the more readily
carbohydrates are stored as bodyfat. For this reason, stick with lean
protein and vegetables or a carb-free protein shake for your final
meals of the day.
8 Include intense cardio

Unless you have a tremendous metabolic rate, you'll need cardio work
to augment your progress. I recommend only high-intensity cardio to
create the greatest calorie burn possible and to stimulate glycogen-
storing enzymes. The harder you work, the more calories you'll burn--
plus, you'll increase the activity of glycogen synthase, the enzyme
that stores carbohydrates as muscle glycogen. The more you can coax
the body to store carbohydrates in muscle, the less likely it will store
them as bodyfat.
MEAL ONE: Breakfast75-100 g of carbs

35 g of protein
MEAL TWO: Lunch50 g of carbs*

35 g of protein
MEAL THREE: PreworkoutNo carbs or less than 25 g

35 g of protein
MEAL FOUR: Postworkout75-100 g of carbs

35 g of protein
MEAL FIVE: Dinner50 g of carbs*

35 g of protein
MEAL SIX: Bedtime SnackNo carbs

35 g of protein
* At these meals, at least 15 g should be derived from low-calorie

vegetables, which slow the digestion of carbohydrates.
visit http://www.nutramedia.com/
COPYRIGHT 2004 Weider Publications
POSTED BY MICK STEWART AT 11:54 AM
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24/09/2020 Straight Talk on Fitness: Getting Ripped on CARBOHYDRATES!

By Chris Aceto (Bodybuilder)

Mais [email protected] Painel Sair

Getting Ripped on CARBOHYDRATES! By Chris ▼ 2008 (20)

Aceto (Bodybuilder) ► December (2)

Common Dieting Tips

reading... -Mike ► March (2)

------ ► 2007 (16)

successful high-carb bodybuilding diet.

* Create an Energy Deficit The formula for shedding bodyfat is

* Avoid Losing Muscle Mass. When calories drop--whether from cutting

That's because muscle growth and retention are strongly correlated

1 Minimize dietary fat

2 Choose the right carbs

3 Add vegetables to the mix

4 Eat complex carbs in the morning

5 Limit carbs before training

6 Eat more carbs after your workout

7 Avoid carbs at night

8 Include intense cardio

MEAL ONE: Breakfast75-100 g of carbs

MEAL TWO: Lunch50 g of carbs*

MEAL THREE: PreworkoutNo carbs or less than 25 g

MEAL FOUR: Postworkout75-100 g of carbs

MEAL FIVE: Dinner50 g of carbs*

MEAL SIX: Bedtime SnackNo carbs

* At these meals, at least 15 g should be derived from low-calorie

COPYRIGHT 2004 Weider Publications

POSTED BY MICK STEWART AT 11:54 AM

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