Example Ketogenic Diet for Muscle Definition in body-building

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

WARNING! With this article we will search for an example of a diet based on the discharge of food carbohydrates and the parallel increase of ketone bodies in the blood. It is essential to remember that we refer exclusively to a ketogenic diet (in a generic sense) and not to the ketogenic diet (a more or less specific method that can be claimed by some professionals); this little clarification is intended to safeguard the author of the article and my-personaltrainer.it from any revenge on the intellectual property of the ketogenic diet or, why not, also from any conceptual-methodological disputes.

Ketogenic diet for muscle definition

The ketogenic diet for the muscle definition of body-building is a NON-balanced diet that NEEDS A CONSTANT MONITORING BY THE SPECIALIST DOCTOR; the ketogenic diet in body building is useful for weight loss but above all for definition or muscle cutting .

The ketogenic diet for muscle definition is essentially based on 3 concepts:

• Carbohydrate reduction: unlike a ketogenic diet for weight loss (applicable in the case of overweight or obesity) or that for epilepsy (useful in the case of drug resistance), the ketogenic diet for muscle definition must take into consideration physical training high body-builder intensity. Without going into the details of training or energy physiology, in order to effectively stimulate muscle strength and hypertrophy, it is ALWAYS necessary to maintain a more significant dietary proportion of sugars than for a sedentary weight loss diet; this means that: the portion of food carbohydrates in the ketogenic diet for muscle definition must be at the upper limits of the range allowed for the application of this strategy. To excessively reduce the carbohydrates in the ketogenic diet for the definition would not be correct, since it would increase the risk of compromising physical efficiency during training and favoring the excessive catabolism of muscle proteins.
• Parallel increase of proteins and fats in the diet: by reducing carbohydrates in the diet, in order not to excessively reduce the total energy share, it is essential to drastically increase the percentage and quantity of lipids and proteins (at least 3g / kg). Some argue that the ketogenic diet, especially applied to body-building, has a "metabolic-catabolic" effect that facilitates the depletion of the adipose tissue ALSO without reducing the total energy, applying a simple substitution of carbohydrates with fats and protein. Personally, I think this is at least questionable.
• Consequent production of ketone bodies and nitrogen groups: the ketogenic diet for muscle definition, like all ketogenic ones, induces the accumulation of ketone and nitrogen bodies. The ketone bodies, intermediate between the anaerobic glycolysis and the Krebs cycle, are toxic to the tissues and, while taking advantage of the reduction of the sense of appetite, especially in association with nitrogen groups, they have a negative impact on the hepatic and renal function. All these molecules facilitate body dehydration as they are highly osmotic and responsible for the greater renal excretion of water and mineral salts (including calcium).

Negative aspects of the ketogenic diet

The ketogenic diet for muscle definition, especially if not properly monitored, can favor the appearance of:

• Acidosis (very severe) or lowering of blood pH
• Liver fatigue
• Kidney fatigue
• Systemic dehydration
• Various types of ailments, such as hypoglycemia and low blood pressure that can start with a blackout
• Hypovitaminosis, saline and dietary fiber deficiency
• Mood changes and fatigue from physical activity
• Depletion of muscle tissue
• Increased renal calcium excretion
• Cholesterol intake up to 100% more than normal and intake of ac. Saturated fats> 10% of kcal TOT or> 1/3 compared to TOT lipids.

Because of its toxicity and its marked catabolic effect, the ketogenic diet by definition should not be undertaken for long periods of time; moreover, should a bodybuilder decide to undertake it, he should find the right balance between caloricity-dietary breakdown and training. There are therefore more theories of application:

• Placement of training sessions ONLY in the days of carbohydrate recharge (distanced by about 2 days of discharge)
• If the training program is very demanding, it would be more appropriate to maintain a glucose level closer to the upper limit of the permitted range.

How many Carbohydrates to take?

The human body requires about 180g / day of carbohydrates to GUARANTEE an efficient brain function ALSO in the long term (FAO, 1980), although it has already been shown that only 50-100g / day of carbohydrates should be sufficient to prevent ketosis (Calloeay 1971).

Assuming that 180g / day represents a suitable preventive quota in a 1800kcal diet (37.5% CHO, versus 55-65% of a balanced diet), and taking the maximum value of the safety range proposed above (100g / day - CHO at 20.8%) it is possible to define that: in a sedentary lifestyle, a person who takes 1800kcal could MAINTAIN nervous function by reducing carbohydrates up to 37.5%, and lower them further up to 20.8% WITHOUT INCREASING THE RISK OF KETOACIDOSIS.

... and in the body-builder who also practices intense training?

Hard to say, even if we could hypothesize a specific method; then:

• Estimation of the sedentary ketogenic on the maximum values ​​of the range (100g CHO, or 20.8% kcal TOT)
• Sum of the energy expenditure of each individual training, eg 300kcal, covered with mixed supplements of maltodextrins and branched amino acids.

NB . The ketogenic diet does not concern itself with the relationship between complex sugars and simple sugars, since carbohydrates are so scarce that their metabolic impact takes on an absolutely marginal value.

There are many methods for drawing up a ketogenic diet, as many as the variables to be taken into account in each individual outpatient case; below an example of a ketogenic diet for muscle definition will be proposed with the aim of maintaining stable the food COMPENSATION of the carbohydrate portion (at least 100g of CHO / die + maltodextrin supplements in training), making it necessary only one day of weekly recharge.

NB. The ketogenic diet is NOT applicable, as it is counterproductive and dangerous, to sportsmen or endurance / endurance athletes.

Useful supplements

The supplements useful in the case of a ketogenic diet are those that guarantee the coverage of the hydrosaline and vitamin needs; in the event that it becomes necessary to satisfy a higher energy expenditure than the norm, it can be a good habit to consume a supplement based on maltodextrin and branched amino acids. Some consider it essential to associate a phase of dietary supplementation of creatine (if constant, about 3g / day) with the ketogenic cycles, in order to promote its accumulation in the muscles and accentuate the anaerobic metabolism ALACTACID sparing tissue glycogen.

NB . In the event that the subject has a significant increase in blood cholesterol, it is possible to replace part of the animal food with supplements based on protein powder (possibly soy), in order to contain the exogenous contribution of this lipid.

Example Ketogenic Diet

• Student, natural bodybuilder, practice 3 weekly training sessions.

Ketogenic diet consisting of 6 days of moderate glucose discharge and 1 day of recharge; the glucidic intake in the discharge phase will be 100 / die food + one or two fruits associated with a malto-dextrin supplement + BCAA on training days. The intake of carbohydrates during recharge will be FREE, but in combination and low amount of lipids to avoid excessive adipose anabolism.

Diet Day 1 - WITHOUT TRAINING

Diet Day 2 - WITH TRAINING

Diet Day 3 - WITHOUT TRAINING

Diet Day 4 - WITH TRAINING

Diet Day 5 - WITHOUT TRAINING

Diet Day 6 - WITH TRAINING

Diet Day 7 - RECHARGE