Low carb tips for getting lean
Home > Nutrition > Articles > Low carb tips for getting lean >
bodybuilding competition, but it's a real eye opener. With our business, I get to go to plenty of shows
(we sponsor many of the shows around Australia and I've also competed in my fair share). You see some amazing bodies. Some guys are just HUGE. Some women are stunning and some are scary! But the most impressive physiques of all are the ones that are muscular, but LEAN. This is definitely the look most trainers want these days.
Unfortunately, getting that 'standout in the crowd' lean and muscular look ain't that easy. Adding muscle itself is not that difficult. Hard training and plenty of quality food will get most people adding mass. After you've added the mass though, if you want to strip away that extra fat and reveal abs, cuts and veins, well where do you start? Most trainers think by simply throwing in a few extra aerobics and tightening up their diet, they can get ripped. Well I'm here to tell you - it's not that easy.
If you are a competitive bodybuilder, then you can resort to some of the usual tricks, like a low carb / low fat diet to quickly strip bodyfat, but this approach is difficult to sustain, and pretty unhealthy for any longer than about 2 - 3 weeks. So if you are like most other trainers who just want to look lean and muscular, you will need a more sustainable approach to training and diet that will keep you lean and mean! In this article I'm going to look at a number of approaches and tips for getting into, and staying in top shape.
Training
Training for the lean muscular look is not to different form normal bodybuilding training. Generally, you would aim to train with weights that allow 8 - 10 reps per set in most exercises with the exception of squats, there I would go for about 15 reps per set. Train to failure and use forced reps, supersets, etc as you normally would. Aerobic activity such as stepper, stationary biking, treadmill, or brisk walking 3 - 4 time a week is also recommended.
The Low Carb Diet
I wrote an article on low carb eating some months ago and received many inquiries. Check back on the article page and read it for more details. I've seen this approach work wonders, stripping body fat and even allowing good gains. I've used it myself successfully as well. The theory goes like this. Your body's primary energy source for day to day living comes from carbohydrates. Your body rarely needs to burn fat stores if you eat plenty of carbs. If you eat a low carb diet, your body starts burning fat for energy. After cutting carbs out of your diet, you can expect to lose fat at an accelerated rate. This diet can be used for long periods but I find you get best results if you cycle on and off for 4 - 6 week periods. Other names for this diet include the Atkins diet or the Zone diet.
The Low Fat Diet
Most bodybuilders keep fats fairly low in their diet. This is generally a good approach to take. This means you will get most of you calories from carbs and protein. While not quite as effective as the low carb diet, a low fat diet is more easily sustainable and probably healthier. On this diet, make sure you eat plenty of complex carbs such as pasta, bread, cereals and rice. Plenty of vegetables are also recommended and lean meats and fish. On this diet, a good quality protein supplement is essential, as most meats (which are high in protein) are relatively high in fat. A good target fat loss on a low fat diet is about 1 kg every two weeks. If you try and lose faster than this, you will be hungry all the time it will be difficult to maintain. If you do get hungry between meals, snack on low calorie carbs such as rice cakes. A couple of things to avoid if you want to get lean - sugar (no chocolate, lollies, soft drinks, honey, etc) and alcohol (gets converted to fat real easy!). Fruit in moderation is OK.
What to Eat When
Most bodybuilding nutrition articles will tell you to eat 6 small meals a day, rather than 3 larger meals. There is a lot of value in this approach. First of all, you are more susceptible to adding fat after a large meal than smaller meals. This is because a large meal will more than satisfy immediate calorific needs, and then store excess food intake as fat. Also, you tend to get hungrier between meals on 3 meals a day which will encourage you to eat more at each sitting. Smaller balanced meals tend to make you less hungry, and even if you get hungry, you know its not too long until your next feed.
Another principal I recommend if you are training hard, aim to get at least 30 grams of protein at each meal. This will not only ensure a positive nitrogen balance for muscle growth, but protein takes longer to digest than carbohydrates and so you will be less hungry between meals. I won't go into all the detail of specific foods to eat but I would recommend you choose quality protein sources such as lean meats, fish, eggs and skinless poultry. Plenty of fresh vegetables and salads are also essential. If you are using the low carb diet approach, stay away from pastas, rice, cereals, breads, sugar, milk and starchy vegetables such as potatoes and pumpkin, otherwise they are fine.
Another principal to keep in mind is to eat more calories during the first half of the day rather than the second half. What does this mean - well eat a large breakfast including foods like eggs, cereal, bread etc. Have a substantial mid morning meal, a good sized lunch, and then begin tapering off your meal sizes for your last 3 meals. You will find your body can burn calories more readily on this regime. If you use the traditional large evening meal and perhaps the large before bed snack, your body has virtually no choice than to convert this food to fat while you sleep.
Water
When you are trying to get lean, water is an essential element to your approach. As your body burns fat, it is in a state of 'ketosis', which produces toxic by-products. How do you get rid of these waste products? If you guessed urine, you're right. So you need to drink plenty of water (2 - 4 litres a day for a hard trainer) to keep your system well flushed. Water has another good benefit, it keeps hunger at bay, so its essential if you are watching calories to keep drinking.
Supplements
There are lots of wonder supplements around promising to get you lean, cut, ripped, etc. I've said this before - if it sounds too good to be true, it probably is. There are no magic pills or potions that will let you eat what you like and stay lean - you have to work at it with a consistent approach to training and diet. Having said that, there are a number of supplements that can give you that extra 5 - 10% advantage. Lets look at some of these:
Protein Supplements - Look for a pure 90% protein supplement with no added sugar. I always recommend Ionised Whey Protein Isolate (WPI) as the best you can buy. Countless studies and experience show that this protein source builds lean muscle better than any other protein. Taking WPI Protein twice a day will help improve muscularity. MAX'S has developed a specific fat stripping protein called SuperShred that is designed to be used in conjunction with a low carb diet to strip fat. for more information click here.
L-Carnitine - This amino acid transports fats into muscle cell for fuel. You can take 2 grams about 30 minutes before main meals for best results. Look for products that contain L-Carnitine or buy the powder and take it directly.
Caffeine - Often available in the form of Guarana, this supplement increases the mobilisation of fatty acids into your blood. In the US, Caffeine is combined with aspirin and ephedrine to form a thermogenic stack. This approach can have some side effects but is quite effective. It is not legal in Australia. One alternative we have seen successfully used is combining Caffeine with L-Carnitine.
Chromium Picolinate - This compound has been shown to improve insulin metabolism that increases muscle synthesis and accelerates fat loss. Chromium need only be taken at low levels to realise benefits.
Getting lean and staying that way is not about dieting; it is more about a lifestyle approach that promotes sensible nutrition and training for the results you want. Lean, muscular bodybuilders don't get that way by chance, it takes a complete approach. If you strive for this look, don't try and get there in 2 weeks. Severe dieting will not only reduce fat, it will also cannibalise significant muscle. A slower steady approach to getting ripped, and a smart maintenance approach will really pay dividends, and help you achieve a really impressive physique!
