Over the many years of bodybuilding, and contests there has been two main types of pre-contest dieting. The low carbohydrate diet, which consists of eliminating carbohydrate foods from your diet and replacing them with high amounts of protein. This idea became very popular in the 1950’s and 1960’s, and the low-carb diet was almost the diet for all bodybuilders including the three time Mr. Olympia winner Frank Zane.
The other popular diet for bodybuilders was the low-fat/low-calorie diet, which began to get popular in the 1970’s. This diet consists of cutting your calorie intake while limiting your fat consumption. This type of dieting has also been popular with the Mr. Olympia contestants. Lee Haney, multiple time Mr. Olympia winner keeps his calories at a low all year of about 4,000 or less calories a day, and then gradually reduces those calories as well while preparing for contests.
Regardless of which pre-contest diet is followed, there are also food supplements, which are available to help in the process or getting ripped at a faster rate. The first of these is lipotropic factors, lipotropic meaning preventing accumulation of fat in the liver, or absorbing lipids. Lipotropic factors can be found naturally in some vegetable, or in a capsule form. Another pre-competition supplement is kelp, although there are no scientific studies, which say it helps, many bodybuilders take it prior to competition. Kelp is very rich in iodine and can help in boosting of the thyroid gland. Kelp also has many trace elements, but because of its high sodium content should be discontinued one week prior to competition because of it’s water retaining content. Choline and guggulsterones may also help to metabolize body fat.
LOW-CARBOHYDRATE DIETING
Dr. Robert C. Atkins once stated, " A carbohydrate- restricted diet is so effective at dissolving adipose tissue that it can create fat loss greater than that which occurs in fasting." Approximately 40 years ago, nutritionists discovered that eliminating carbohydrate from your diet would result in a rapid loss of body fat.
How does this diet work?
This diet consists of cutting carbohydrates, processed or canned foods and replacing them with high fat, high protein foods. The cutting of carbs is really cutting out all sugars, and starches, and preservatives.
Why does this diet work?
1. It creates fat mobilization. Proven to take off more fat than other diets, which have the same caloric intake.
2. It is pleasant and filling, no hunger involved. It allows you to eat.
3. It is maintainable. It keeps the fat off instead of letting it return.
4. It is a high-energy diet.
5. It is healthy, maintains a good cardiovascular system.
6. It maintains a good insulin level, which governs the basic mechanism by which the body lays on fat.
Are there any side effects?
There can be side effects for some people. These consist of loss of muscle mass, low energy levels, mood swings, depressiveness, and binge eating. But, these effects vary from one man to another and you should experiment with both the low-carb diet and the low-fat diet during your off season to see which one works best for you.
How do I do it?
If you plan to start this diet begin by consuming about 300gr. a day and then drop 40-50 grams each week until you hit a plateau of about 30-50 each day. Make sure to increase your levels of vitamins, minerals, and proteins. Try to eat only meat, poultry, fish, eggs, and milk products. Following are some sample menus:
|
Breakfast |
- Bacon, ham, sugarless sausage, Canadian bacon or steak.
- Decaffeinated coffee or tea.
- Supplements
|
|
Lunch |
- Bacon, cheeseburger. No bun
- Small tossed salad
- Seltzer water
- Supplements
|
|
Dinner |
- Shrimp cocktail with mustard
- Steak, roast, chops, fish , or fowl
- Tossed salad
- Sugar-free jello with a spoonful of artificially sweetened heavy whipped cream
- Supplements
|
|
Snack |
- boiled eggs, cold cuts, or cheese
- protein shake
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* tip: While experimenting with this diet take detailed notes of what you are eating, how you are feeling, and how your body is responding. Use a carbohydrate counter book to help you with this.
LOW-CALORIE DIETING
Considerable amounts of scientific research has proven that, "you will lose body fat if you consume less calories than you expend in daily energy requirements for body metabolism and physical activity."
How does this diet work?
By lowering your caloric intake, by limiting your intake of fats, and consuming large quantities of complex carbohydrates and proteins and then burning more calories than are consumes will result in weight loss.
Why does this diet work?
1. Your body will metabolize stored fat to meet its energy requirements.
2. Your body’s preferred source of energy is carbohydrate foods.
3. It is maintainable
4. Will place you into a negative-caloric balance. Result: you loose weight.
Are there any side effects?
For some the low calorie diet may cause hunger, loss of energy, dizziness, depression and fatigue. Again these effects vary from person to person and can only be seen by experimenting with your self and these diets.
How do I do it?
Determine your caloric maintenance level prior to starting your diet. Begin by writing down the amount of food you consume during a week, total your calories, divide by seven, and this is the amount of daily caloric intake you may receive to maintain a steady body weight.
Gradually reduce and then remove high-sugar foods, and fatty foods from your diet. Following are some sample menus:
*tip: record your eating habits, calories, and fat grams. Try not to exceed 30-40 grams of fat each day. Use a calorie and fat gram counter to help you and maybe a scale to weigh your food.
