My Nutrition Views for LBM Gains, Cutting and Performance
By: Chuck Rudolph
Here is my general, simplistic take on some nutrition issues regarding
gaining lean mass, cutting body fat, and performance athletes. I think
many people have the idea that I do not like carbs. Carbs have their
place, I just like them in different places. I only reduce carbs when
trying to CUT up (lose body fat) and really cut them for some one
trying to get on stage for a bodybuilding competition.
It’s been posted many times, but I do not care for carbs around the
workout during a "Cutting" or even a Lean Mass Gain phase
when the training is focused on weight lifting and LI cardio. When
in a calorie surplus, I believe that the meals and days of good nutrition
prior to your training are what matters. THIS IS THE REASON
I DO NOT STRESS ON CARBS PRE or POST WORKOUT when the training
is for physique purposes and not PERFORMANCE. Yes it should take a
few days of good nutrition to feel results, especially when changing
dieting patterns. Therefore, if carbs are in your meal 60-90 minutes
before you workout, then hot damn, good for you. If you are on one
of my lifestyle diet plans where I cut the starches as the day goes
on and you lift at night, you may only have some protein, fats and
veggies 60-90 minute before training, which is fine because my biggest
concern is having “Workout Nutrition”—Aminos during training (BCAAs
+ Glutamine).
I feel that the "Cut Diet" got thrown a little out of context
when the topic of carbs around the workout started. My way to get
a person on stage is just different than others and I DO NOT LIKE
CARBS at all other than in a cyclic pattern. The training goes hand
in hand with the diet. I am not going to recommend a person that is
in- season of a performance sport to start the cut diet. A Performance
sport I feel is basketball, soccer, football, tennis, hockey, track,
etc. Again, the CUT DIET and its philosophies are to get someone on
stage without starvation and LBM loss. It’s priming the body for fat
loss and providing quality calories every day with cyclic shocks (carb
refeeds).
I believe there can be a more lifestyle "cutting
phase" type
of diet. In this type of plan, I have calories for workout days and
calories for NON-workout days. I believe in high protein, high fat
and moderate carbs (from veggies, fruits, milk and starches). Obviously
on a non-workout day there will be limited starchy carbs during the
day and possibly NONE. The diet is based on the individual’s current
body fat as well as training and body type. On workout day, I like
to place carbs in the first 1-3 meals. If your workout happens to
come around those meals containing carbs, then GREAT. If not, who
cares. Have your Aminos during, lift the weights, do your cardio,
and go home and eat your next meal. I feel this type of diet as well
as my idea of a LEAN GAIN diet heavily rely on the foods eaten few
days prior to training as well as how the training is done.
Now when it comes to PERFORMANCE, it’s a whole other game IMO. Performance
means PERFORMANCE, not “do I have a 6 pack” or “are my lower abs in”.
If you are genetically fit to have abs, GOD BLESS YOU. If not, do
not think you can train for 2-3 hrs and compete at a high level, then
expect to come back the next day and compete and train at the same
level of intensity and expect to have abs yet perform at your highest
potential. SHWEEWWWW, I think I lost all my glycogen in that sentence,
better go get some dextrose...LOL, just teasing.
If you wanted abs, you should have focused more on your training and
nutrition in the OFF season, not during season when PERFORMANCE is
critical. The nutrition for a performance athlete and how they recovered
from training the day or two days prior to a competition is very critical
their performance on competition day. My performance athletes eat
a high complex carb meal with decent protein and good fats 4 hrs before
TRAINING then 75-90 minutes prior to TRAINING they will have more
complex carbs, a little lower protein and minimal fats. During training
ALL of my performance athletes have 24-32 oz Gatorade along with Recommended
BCAAs + Glutamine dosing and 1 gallon water. An extra benefit to my
athletes is they all get to use Xtend. YEAH BUDDY!!!
During this intense training of 1.5-2 hrs I know my athlete is burning
2000-3500 cals and they need immediate energy from simple sugars to
maintain blood glucose levels. Post training, they finish the remaining
4-6 oz Gatorade/Aminos mix as well as 30-40g WPI. 45-60 minutes after
WO, they are eating the next meal in line on their plan.
This is quick and simple, but it summarizes my views on nutrition
and training and what types of macros I prefer to use. I am not anti
carb, just when it comes to burning optimal body fat.
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