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    MD staff Daibhí O'Buadain's Avatar
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    Default Diet

    This thread will contain information on Diet strategies.

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    Default Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319032/#CR36

    Paul Urbain,1 Lena Strom,1,2 Lena Morawski,3 Anja Wehrle,4 Peter Deibert,4 and Hartmut Bertz1,5

    Author information ► Article notes ► Copyright and License information ► Disclaimer



    Background


    The ketogenic diet (KD) is a very low-carbohydrate, high-fat and adequate-protein diet that without limiting calories induces different metabolic adaptations, eg, increased levels of circulating ketone bodies and a shift to lipid metabolism. Our objective was to assess the impact of a 6-week non-energy-restricted KD in healthy adults beyond cohorts of athletes on physical performance, body composition, and blood parameters.
    Last edited by Daibhí O'Buadain; August 16th, 2018 at 06:01 PM.

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    MD staff Daibhí O'Buadain's Avatar
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    Default A nutrition and conditioning intervention for natural bodybuilding contest preparation


    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422265/

    Scott Lloyd Robinson, Anneliese Lambeth-Mansell, Gavin Gillibrand, Abbie Smith-Ryan, and Laurent Bannock

    Author information ► Article notes ► Copyright and License information ► Disclaimer

    Abstract

    Bodybuilding competitions are becoming increasingly popular. Competitors are judged on their aesthetic appearance and usually exhibit a high level of muscularity and symmetry and low levels of body fat. Commonly used techniques to improve physique during the preparation phase before competitions include dehydration, periods of prolonged fasting, severe caloric restriction, excessive cardiovascular exercise and inappropriate use of diuretics and anabolic steroids. In contrast, this case study documents a structured nutrition and conditioning intervention followed by a 21 year-old amateur bodybuilding competitor to improve body composition, resting and exercise fat oxidation, and muscular strength that does not involve use of any of the above mentioned methods. Over a 14-week period, the Athlete was provided with a scientifically designed nutrition and conditioning plan that encouraged him to (i) consume a variety of foods; (ii) not neglect any macronutrient groups; (iii) exercise regularly but not excessively and; (iv) incorporate rest days into his conditioning regime. This strategy resulted in a body mass loss of 11.7 kg’s, corresponding to a 6.7 kg reduction in fat mass and a 5.0 kg reduction in fat-free mass. Resting metabolic rate decreased from 1993 kcal/d to 1814 kcal/d, whereas resting fat oxidation increased from 0.04 g/min to 0.06 g/min. His capacity to oxidize fat during exercise increased more than two-fold from 0.24 g/min to 0.59 g/min, while there was a near 3-fold increase in the corresponding exercise intensity that elicited the maximal rate of fat oxidation; 21% O2max to 60% O2max. Hamstring concentric peak torque decreased (1.7 to 1.5 Nm/kg), whereas hamstring eccentric (2.0 Nm/kg to 2.9 Nm/kg), quadriceps concentric (3.4 Nm/kg to 3.7 Nm/kg) and quadriceps eccentric (4.9 Nm/kg to 5.7 Nm/kg) peak torque all increased. Psychological mood-state (BRUMS scale) was not negatively influenced by the intervention and all values relating to the Athlete’s mood-state remained below average over the course of study. This intervention shows that a structured and scientifically supported nutrition strategy can be implemented to improve parameters relevant to bodybuilding competition and importantly the health of competitors, therefore questioning the conventional practices of bodybuilding preparation.

    Conclusions :

    Taken collectively, and in contrast to popular myth, our case study shows that it is not necessary to skip meals, neglect specific macronutrient groups, dehydrate or consume a large variety of supplements to adequately prepare for bodybuilding competition.
    Last edited by Daibhí O'Buadain; August 16th, 2018 at 07:59 PM.

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    MD staff Daibhí O'Buadain's Avatar
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    Default Ric Drasin - The Best Diet For Bodybuilding?


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    MD staff Daibhí O'Buadain's Avatar
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    Default Meal Prep & The Important of Breakfast for Muscle Gains

    Ric discuses how to set up a meal plan and how important eating breakfast is prior to going to the gym.
    He lays out what he eats for breakfast.


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