Beyond-Brawn-2nd-Edition

YOUR HOW-TO OF PRACTICAL BODYBUILDING NUTRITION
tendency to loosen your form in the gym to compensate. is brings injury
and the ruining of your training.
Switching to a gaining program
20.184 When you are at a satisfactory level of bodyfat, keep yourself there, or thereabouts.
To switch to anabolic mode, increase your caloric intake enough to
get gaining but without your bodyfat increasing much if at all; and increase
the number of times you eat unless you are already eating five or six times a
day. Up your daily caloric intake by just 200 for the first few weeks. If your
fat pinch is steady after a few weeks, add another 100 calories. Continue
until you find the maximum number you can consume without increasing
your bodyfat. Keep close tabs on your caloric intake and body composition,
and adjust the former accordingly if or when necessary. But as noted earlier
in this chapter, gaining a little fat while you build a lot of muscle is fine, and
in many cases it is actually necessary.
20.185 If you adjust your energy expenditure, this needs to be reflected in your
energy intake. For example, if you reduce your aerobic work you need to
trim your caloric intake accordingly.
20.186 For as long as you want to stay lean you will need to control your eating
very carefully. is means a life-long dedication to dietary control. It should
never mean extremes and deprivation if it is to be successful, but for sure you
need to be in firm control. e better your physique becomes, and the more
satisfied you are with how you look, the easier it will be to exert the control
you need to keep yourself looking good.
Further reading
20.187 e fat-loss strategy given in this chapter is neither very-low-fat nor verylow-carbohydrate,
but built on calorie control. Two opposing opinions in
the bodybuilding world regarding losing bodyfat are represented by Clarence
Bass and Jay Robb. Bass advises a high-carbohydrate and very-low-fat
diet together with lots of aerobic work, while Robb recommends (relative
to Bass) a low-carbohydrate, high-protein, moderate-fat diet (but “friendly”
fats not “garbage fats like margarine, hydrogenated oils, high heated oils, processed
oils or palm kernel oils,” to quote Robb), plus a moderate amount of
aerobic work. Both approaches can work, but some people are more suited
to one than the other. Another option is the middle-ground approach given
in this chapter.
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