As much as everyone tries to hide behind what you want, there is something that is the mother of all truths: success in a competition is determined by the diet. Of course, without doubt, that training is important, and all its importance, but not the key factor … if diet has not done its job, no results to show, not only in terms of definition muscle, but as retention and conservation of mass previously obtained.
The fear of losing size leads to too many people to not be quite strict pre-contest diet and do not reach this with the way they should, taking to themselves a distorted view of themselves, looking ready for the championship and as in many cases, ending in massive campus of judges fight.
You can possess the physical world more balanced and better equipped, but if you do not make full force and perfection, you defeat someone who is not either the least of your level …. but exhibiting scarce attributes optimally . We will try to address what to do until the last weeks of the pre-competition, so that when showing our physical, it’s all complete as possible.
Cyclical Ketogenic Diet
I consider the best way to avoid continuous adaptations of the body, are cyclical diets, which help us get almost constant results. This type of diet can be interpreted in different ways and offers various options to achieve the objectives we have planned, depending on the time we have. Given the possibility of establishing a set of guidelines to follow the structure of these food cycles, we must look for the right proportion of each nutrient according to each individual. Here is a little of each person and to endeavor to see what works best for you, or where applicable, their coach.
We can count, first, with a pilot period between 10-18 weeks before the competition, as a general rule. The average can place it between 12 and 14 (let’s stick with 12 for this example). Following this, we can divide this stage in 4 cycles diet of three weeks each, which generally will use the first 3 to clean feeding junk food. During the first 4 weeks of say “official diet” we can afford to skip the fact dienta once a week.
During the 2nd cyclic period, we can clean even a little more power, but not involving trimming excess nutrients. Note that there is still a long time and that the body needs nutrients to maintain mass. By now, almost any variation cleaning our diet will be an outcome. Let the body adjusts and go slowly changing … abrupt changes are neither possible nor favorable to the organism. Play with the proportion of nutrients and observe how you react physically.
A simple trick to using this type of variation during this stage is to completely change the sources of obtaining nutrients (veal for chicken, white rice with brown rice …). Another technique used in this phase is to add healthy fats for a week with a restriction of carbohydrates, by stages; this means introducing enough fat to replace hydrates … so we’ll need half the nutrient density for this … so yes, always healthy fat and no more than a week.
Keep in mind that this type of diet requires advance planning .. if your physical does not respond to a system …. Try another.
Alteration of macronutrients is complicated because it requires knowledge of the physical reactions to these and certain food combinations. Do not follow the same cycle for too long, or you will pay the dire consequences of mass loss. It would be desirable unbiased opinion from someone who you really say as you are, then quickly the objectivity is lost. Seek sincerity and Accept it.
A good indicator to test the effect of the modifications is the storage of glycogen and the time it takes to consumption. When you notéis detrimental congestion during training, something is wrong with carbohydrates, can replace the equivalent amount of fat to store that energy. It’s up to each and metabolism. We would be amazing energy that you gather reducing carbohydrates and consuming something more healthy fats. The body will respond to change, keep that insurance.
Modify the macronutrients is the best way to avoid physical adaptations and cause changes; We can provide several effective combinations:
- High protein content (50%) moderate carbohydrate (30%) and low in fat (20%)
- High protein (50%), low carbohydrate (20%) and moderate fat (30%)
- Moderate protein (35%), high carbohydrate (50%) and low fat (15%)
- High in protein (50%) Minimum hydrate (10%) and moderate fat (40%)
The last two weeks of the diet are crucial. If you have not previously done correctly, try to do so desperate in this period is crazy. It is the most important to improve hardness and separation period; Here the loss of fluid is essential, and the last thing we should do is backtrack on what tour.
In the last week, you usually start looking up, because the loss of all the water that remains under the skin and begins to have a harder aspect begins … but if we are seen flat and soft … something is wrong. The last week is almost magical to restore fullness, and is where most of the changes.
Subsequently, in the next part of this article, we will discuss some of the tricks that are used during the pre-competition last week. In short, we must do at least 10 weeks before competition diet and doing everything possible to lose the greatest possible proportion of fat in this period without sacrificing muscle mass. If you do not go prepared to compete, do not do; is preferable to backtrack and that judges do not you remember in bad shape from a previous competition, rather than go out and leave a bad impression. If you have to present, do it in the best possible way. Remember check the main site