Here's advice on how to hold on to hard-earned muscle while cutting body fat. Also, our expert weighs in on protein needs for mass building.
Q: I’m 39, 190 lb and dieting for my first bodybuilding show. Unfortunately, I feel like I’m losing muscle. I’m taking in 1.5 g of protein and 110 g of good fats per pound of body weight each day. Also, what’s your opinion on Novedex XT and PowerFULL HGH?
A: When you’re on a no-carb or very-low-calorie diet, this is a sure way to deplete muscles fast or cause some muscle wasting when you’re training hard and/or overtraining. Cutting out carbs in your diet does two things: 1) not allow the body to release insulin effectively to support muscle recovery; and 2) depletes glucose levels in the muscles to a point where you feel flat, smaller and weaker. Insulin is one of the strongest muscle-building hormones in the body, as it’s regulated by the calories you consume, and more so by carbohydrates. When dieting for a bodybuilding contest, it’s important to manage insulin levels to get the best results in lean muscle building without storing excess fat. Feeling tired is normal with a restricted-calorie diet, but your body still needs enough good calories from healthy fats so that your workouts and muscles don’t suffer. The average bodybuilder needs approximately 15 calories per pound, give or take, to sustain intense training and maintain lean muscle mass while burning fat. If we calculate your body weight (190) by 15 calories, that’s approximately 2,850 calories per day. Now compare this to your current calorie intake, with no carbs:
It appears your calories are a bit too low. Here are a few suggestions to help.
›› Do not panic. You still have eight weeks, which is plenty of time to get yourself back on track.
›› You don’t need to go without carbs or even low-carb. Bodybuilders training hard need an average of at least 0.5–1 g of clean (complex) carbohydrates per pound of lean body weight to help support energy and provide a good muscle pump, in addition to the 1–1.5 g of protein and between 0.4–0.8 g of healthy fats per pound. Start adding some carbs back into your diet while increasing your calories. After five days, see how you feel and look. If you are still losing weight, then slightly increase your good fats or protein or both.
›› Avid natural bodybuilders normally look to boost their natural testosterone, human growth hormone and metabolism to help them get the rock-hard, ripped muscles they desire. When putting your body through a stressful diet and training program, this trio will help you achieve your goal.
Novedex XT by Gaspari Nutrition is one of a class of safe, natural testosterone boosters that help suppress the female hormone estrogen by inhibiting an enzyme called aromatase, which aids in estrogen production. When supplementing with Novedex XT, you help provide your body a substrate of more naturally available testosterone while safely keeping estrogen levels at their lowest. Increased testosterone levels greatly support improved muscle recovery fast, while lowering estrogen levels helps provide a harder muscular appearance.
PowerFULL by USP Labs is really ideal for men over 30. This supplement helps increase the release of growth hormone by naturally increasing levels of another hormone in the body called growth hormone-releasing hormone (GH-RH). The ingredients in PowerFULL convert through a substrate that stimulates the anterior pituitary gland to pro-vide higher levels of natural HGH. HGH stimulates growth and cell reproduction in humans, which supports and speeds recovery and more lean mass.
Finally, speed up your metabolism and improve your energy output with Diamond Phire by Panthera. This natural supplement helps boost metabolism while also increasing your energy levels to train harder even on a low-calorie diet. The natural ingredients in Diamond Phire have not only been shown to be powerful antioxidants, but also to have strong anticatabolic properties while increasing exercise performance and helping to burn excess body fat.
Try this supplement trio on for size to help increase your metabolism, energy, testosterone and HGH, providing you a natural platform for greater lean muscle mass, improved recovery time, and to help drop unwanted body fat without losing muscle.
Q: I’m trying to build lean muscle and wanted to know the best time to drink my protein shake, before or after my workout. Also, how much protein can I take at one time?
A: Personally, I suggest using a protein shake three times a day (first thing in the morning, right after your workout and before bed) in addition three whole-food meals. Some studies have shown that consuming a protein blend of whey and soy along with carbohydrates immediately following an intense workout is one of the most effective nutritional meals of the day. This combination of nutrients (protein and carbs) creates a unique anabolic environment that supports optimal muscle growth and recovery. Researchers at the University of Texas at Galveston found that a carbohydrate/protein drink was 38% more effective than a protein drink alone in stimulating protein synthesis post-exercise.
The amount of protein an individual can utilize at one time is really determined by one’s body size; metabolic rate; level and intensity of physical activity; timing of protein ingestion; and digestive system. The standard amount most individuals take in per meal is between 25–50 g either in powder, RTD or whole food. This is a target number for most active weight-training people who weigh between 150–225 lb. The actual amount one can assimilate at one sitting again depends on the above factors. Naturally, the more muscle you have, the higher the total grams needed for maintenance or adding muscle growth. One way to ensure you’re getting the most protein or protein and carbs is by adding a natural digestive enzyme to your diet, such as Aminogen or Carbogen. Aminogen, when taken with protein, has been found to increase amino-acid uptake by 410%. You can find Aminogen and Carbogen in many of your leading protein powders or supplements.
David Hawk, a former Mr. USA and Mr. World, is a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes.
