diet for competetion ?

Q: have you ever herd of a lean meat and peanut diet for competetion

ex: Breakfast: 6 whole eggs, 3 egg whites Meal 2; 2 scoops of protien, 1/3 of a cup of raw almonds meal 3: Chicken (40g of protien) also cashews meal 4: tuna and table spoon of natural P/B meal 5: 10 oz of lean ground beef before bed: 2 scoops of protien and TBS of Natural Peanut butter

Note: i work out at 4 in the moring have a protien shake before workout and after workout. that only last for 2 weeks and go on different diet. do you recommend a diet like that for competetion. i took advice from a bodybuilder

A: The diet you described is commonly referred to as a ketogenic diet, or very low carb diet. In my view this diet is not something you want to stay on long term, because the principle energy pathway you use for weight training requires carbs which all turn into glucose in the bloodstream, and some will be stored in your muscles as glycogen. Your body can make glucose from protein and fat, and so the theory behind ketogenic diets is that by limiting carbs your body will use more bodyfat as fuel. This is true, but the amount of glucose your body makes each day is usually not sufficient for a weight trainer who intends on building any appreciable muscle mass. At the most advanced level, some bodybuilders use a cyclical ketogenic diet, which means they go for about 2-3 days with less than 50 grams of carbs and then re introduce carbs for one day to replenish muscle glycogen. This program was more popular in the 70’s as modern day bodybuilders realize that they can get even better results by keeping protein high and limiting, not eliminating carbs each day.

My advise for a get ripped diet you can use year round is to get 1.35 grams of protein per pound of bodyweight each day, and start with the same amount of carbs. You should be getting about ½ of the calories from fat, as you do from proteins and carbs individually on this program. Then as you see how your body looks you can systematically take a few carbs out of your daily diet, to accelerate fat loss. When you get to about 25-30% of energy from carbs, with protein the same as when you began, you’ll likely be at the optimum ratio of protein to carb to train maximally and still burn tons of fat. On this program you cannot eat all the fat you want, and I would limit it to 20-30% of total calories.

Best,

Vince

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