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These days, the carbohydrate issue seems to be the burning question on the minds of nearly everyone who is interested in getting leaner. Not a single week goes by that I don’t receive an e-mail with a question about the low carb/high protein diet. Last week I got this one:

Dear Tom,
Are you a proponent of the low-carb diet for bodybuilders? Although this is hotly debated, I don’t know many “ripped” bodybuilders that have not tried such a diet. Thanks.

It’s no wonder why there’s such a buzz about these diets: everywhere you look lately there are low carb bars, low carb drinks, low carb meal replacements, low carb frozen dinners and so on. In the bookstores, The Atkins diet, Protein Power and Sugar-Busters have all been best sellers.

Even though there has been a huge resurgence in the interest in low carb/high protein diets, the low carb vs. high carb issue is still the subject of much controversy. For every “low carb guru” who says that low carbs are the ultimate diet, there is a “high carb guru” with the opposite opinion. This has caused a lot of people a lot of confusion.

So what’s the deal? Is the low carb/high protein diet the best way for bodybuilders to get ripped or just another fad? From a bodybuilding standpoint, the answer is an unequivocal yes; reducing carbohydrates really works! Most bodybuilders can’t get that “ripped” look without some degree of carb restriction. Almost every bodybuilder or fitness competitor I’ve ever met uses some version of the low carb diet when getting ready for competition. The problem is, most people fail to take into account their goals and their unique body type, so they follow the advice of the latest “low-carb guru” and take the carb restriction too far. Zero carb or close to zero carb diets are in my opinion, TOTAL INSANITY!

The other extreme; the high carb, very low fat diet, isn’t the best approach for bodybuilders either. These diets (60-70% carb, 20-30% protein and 10% or less fat) were trendy with bodybuilders for a while, especially back in the 80’s and early 90’s (Remember Nathan Pritkin, Dean Ornish and Robert Haas?), but their popularity quickly faded. Those who tried it discovered that it wasn’t nearly as effective as the low to moderate carb, high protein diet.

Why does dropping your carbs help you lose more fat? There are several reasons, but to avoid getting into a complicated discussion of nutritional biochemistry, let’s just say that eating less carbs forces your body to burn fat for fuel instead of sugar. Reducing carbs and increasing protein accelerates fat loss by controlling your insulin and blood sugar more effectively. The high protein in these diets also speeds up your metabolism because of the “thermic effect” of protein food. It also helps eliminate water retention, giving you the “hard” and “dry” look you need onstage to win contests.

In my opinion, a moderate carb diet, with slight carb restriction (especially at night) is the most effective (and most “sane”) way for bodybuilders to get ripped. For example, my contest diet is about 175 -200 grams of carbs with most of the carbs eaten early in the day. Every 4th day, I have a high carb day (350 grams) to replenish my depleted glycogen stores. By contrast, my off-season diet is 350 – 450 grams of carbs. With 175 – 200 grams of carbs, that is just enough fuel to provide the energy I needed to train hard and to prevent me from losing muscle.

Would dropping carbs even further to 30 or 50 grams a day (like many fad diets recommend) get you more ripped or get you ripped faster? Maybe. But the problem is, without carbs, you’ll have no energy to train hard. Sure, tuna fish and water will get you ripped all right, but if your workouts suffer because your diet is “killing you,” you aren’t going to look or feel your best.

Another big problem caused by very low carb diets is loss of lean body mass. The lower you drop your carbs, the more likely you are to lose muscle along with the fat.

A third problem with very low carb diets is the rebound effect. The lower you drop your carbs, the faster you will rebound and gain the fat back when you add the carbs back in. I swear I’ve seen guys blow up 30-40 lbs in a matter of DAYS after their contest because they went on a carbohydrate and fat binge after a four-month zero carb diet. It wasn’t a pretty sight!

When I experimented with a very low carb diet, (about 40-70 grams a day), I lost huge amounts of lean body mass and looked very “flat” and “stringy.” I was also one irritable, grouchy SOB. My friends nicknamed me “fog boy” because (sez them) I stumbled around in a fog-like daze. One friend who hadn’t seen me since the previous year when I was a “bulked up” and carbed up 208 lbs, saw me 48 lbs lighter after the low carb diet (yes, 160 scrawny pounds) and he said, “holy sh** Tom, what happened to you? You’re HALF the man you were last year!” That was the last time I ever tried an extremely low carb diet.

Nutrition is a highly individual issue. Some people can’t seem to lose weight unless they reduce their carbohydrate intake. Other people can eat bagels and pasta all day long and they have six pack abs. How many carbs you eat therefore, depends on your body type. Are you an endomorph or an ectomorph? Do you have a fast metabolism or a slow metabolism? Are you naturally lean or naturally heavy? Depending on your genetics, you might thrive on high carbs or you might need a high protein, low carb diet to get results. But beware: even if you think you are the carb sensitive, slow-metabolism type, the middle path (moderate carb restriction) is the most sensible way to go.

The only way to determine how many grams of carbs is right for YOU is to experiment until you find your “critical level.” If you start dropping body fat rapidly at 200 grams a day, then why on earth would you subject yourself to the torture of going even lower and doing one of those 30-40 grams a day “ketogenic” diets? Why kill yourself?

Remember, there is no single diet that works for everyone. There are certain universal nutritional laws that apply to everyone, but be very careful of “gurus” who use the words “always” and “never” or who make sweeping statements like “carbohydrates make you fat.”

If you want to get ripped, you should also pick the type of carbs you eat carefully – it’s not just the quantity, it’s the quality. In addition to moderating total daily carb intake, I also recommend getting off ALL processed carbs including bread, crackers, pretzels, pasta, bagels and switching only to natural, unprocessed carbs like vegetables, oatmeal, yams, rice, potatoes, etc. That single change will go a long way in helping you get leaner (and healthier too!)

The bottom line is that it’s not correct to say, “carbs are fattening,” but there IS some truth to the assertion that a low carb diet will get you leaner compared to a high carb diet – you just have to approach it in a sensible and individualized way. As in most areas of your life, going to the extreme with your diet will usually do you more harm than good.

“Fat Burners”

There is no such thing as a pill that simply burns away body fat. Even if there were it would not be a permanent solution to the obesity problem because it would be addressing the symptom and not the cause. Many of the “fat burners” on the market today are utterly worthless frauds. One category of products that are definitely effective is “thermogenic” agents. These formulas actually raise body temperature and increase metabolism, thereby burning off calories as heat. The most common ingredients in these products are the natural herbs “Ma Huang,” which contains ephedrine, and “Kola Nut,” which contains caffeine. Studies have shown conclusively that this combination works synergistically for a thermogenic and a stimulant effect. These products are not without their drawbacks, however. Because they are powerful stimulants, they serve as highly effective energy boosters, but overuse may cause side effects such as insomnia, heart palpitations, and jitteriness. Products containing pure ephedrine are now regulated by the FDA, and are banned by the International Olympic Committee. While legal and still available over the counter, pure ephedrine is technically a drug, and has come under heavy scrutiny by the media not only because it provides an edge in athletic competition, but because abuse of ephedrine has resulted in serious health problems and even several deaths. The all-natural herbal thermogenic formulas, such as “Diet Fuel,” which is manufactured by Twinlab, and “Xenadrine,” by Cytodyne Technologies, provide the fat-burning and energy-boosting properties while minimizing the risks.

“Meal replacements”

Eating small, frequent meals (four to six per day) speeds up the metabolism, increases energy levels, decreases the chance of fat storage from overfeeding, and allows the body to process more protein and nutrients for muscle growth. With the fast paced, hectic lifestyles that many of us lead, it is often very difficult to eat frequently. If this describes you, meal replacement products (MRP’s) may be the solution. If your schedule only allows you to eat two or three times per day, the addition of one or two MRP’s can improve your results dramatically. MRP’s are low in calories and fat, and high in protein and essential nutrients. They usually come in convenient single serving packets that you can carry with you if you are on the go. “MET-RX” is the most well-known of the MRP’s on the market today. “Myoplex” and “RX-Fuel” are also recommended brands. These products are not intended to take the place of good eating habits, but they are an extremely convenient way to get a “meal” in a hurry.

A basic multivitamin-mineral is the cornerstone of a solid supplementation program. Unfortunately, most people misunderstand the role vitamins and minerals play in human nutrition. If you think you’re going to get a super-charged energy blast, a decrease in body fat, or a spurt of muscle growth by simply popping a few pills every day, you’re in for a big disappointment. Vitamin and mineral supplements will not burn more fat, build more muscle, increase energy, or improve athletic performance. However, if you are deficient in certain nutrients you will most definitely see a decrease in fitness levels and performance.

Today, most people rely heavily on processed, enriched, and refined foods. In addition, high stress levels, strenuous workouts, and missed meals may all contribute to a less than optimal intake of essential nutrients. Under these conditions, it is difficult to guarantee that you are getting everything you need from your food alone. Taking a vitamin and mineral supplement acts as an “insurance policy” against deficiencies so that you can function at optimal levels.

Chromium for example, is a mineral that has been hyped as a fat burner and muscle builder. It is true that Chromium plays a role in fat loss and muscle development as well as in the regulation of blood sugar. However, if your diet isn’t deficient in Chromium, taking additional Chromium will probably do very little for you. According to government statistics, many Americans are not getting enough of this important nutrient in their regular diets. The reason for taking the supplement is not because it is a miracle fat burner and muscle builder, but because it is protecting you from deficiency.

A good multi-vitamin mineral formula will contain every essential nutrient you need (including the recommended daily dose of 200 mcg of Chromium) There are many good brands on the market. “Nutrition Action Healthletter,” which is published by the Center for Science in the Public Interest,” a nutrition consumer’s group, recommended Twinlab’s “Dualtabs” as one of the best on the market.

Is there such a thing as a natural “energy booster” that really peps you up? Do the so-called “fat-burners” actually work? Will protein powders help you build more muscle? Are there legal “steroid replacements” that mimic the effects of powerful anabolic drugs without the side effects? These questions have bewildered millions of health conscious consumers for decades. Because we are constantly bombarded by advertising for hundreds of products making outlandish health claims, it has become increasingly difficult to tell what to believe and what not to. A magic pill that gives you a body like Schwarzenegger overnight doesn’t exist and it never will, but recent advances in nutrition science have produced some remarkably effective products that are definitely worth considering.

Drinking water during exercise is necessary to sustain performance and to avoid injury.  What to drink and how often to drink it really depends on the duration and type of workout you are doing. There are some activities like long distance running which may require more than water (sports drinks help to also replenish lost electrolytes). A general hydration rule is to drink one 8oz glass of water for every 15-20 minutes of exercise.

Now that you are armed with your food basics, you can incorporate this into your existing regimen to achieve a healthier lifestyle.  Below are some other quick tips to follow to make this transition more easily:

Eat smaller meals more frequently throughout the day to feed your metabolism and raise it naturally, so you are able to burn calories at a more efficient rate

Prepare foods in advance so when you are “starving hungry”, you are less likely to eat junk

Season meats/fish the night before so that they are tastier when cooked

Don’t deprive yourself; if you crave chocolate chip cookies, have one or you’ll end up eating an entire bag tomorrow!

Chew slowly and serve small portions at a time so you stop eating when you are full

Do not skip meals – this sets you up for overeating

Keep a diet journal so you can stay on top of your new lifestyle change

Fats are an important and necessary nutrient for everyone.  That is, some fats – you see, there are those that are saturated and are not good for your cholesterol levels, potentially causing clogged arteries.  The fats that are considered good for your body are unsaturated fats.  These can actually help protect against heart disease by reducing cholesterol and providing the body with extra energy.  Basic rule here, if it is a solid at room temperature, it is usually saturated (bad) ; if it is a liquid at room temperature it is unsaturated (good).  Of course, here is a list to help you with some of the good fats you should include in your diet:

-safflower oil
-olive oil
-flax seed oil
-sesame oil
-fish body oils (EFAs=essential fatty acids)

The supermarket shelves are filled with tons of “low carb” items and every new fad diet screams to ‘cut the carbs, pass those potatoes and resist the rice’!!  Low carbohydrate diets will ultimately affect your stamina and endurance, so they are in fact necessary since they are the body’s main source of fuel.  Carbohydrates fuel the body by providing our muscles with glycogen, while working out, and helps us to optimize our athletic performance.  Carbohydrates should be from minimally processed sources like eating true whole wheat bread versus white bread or even enriched bread (read labels carefully – sometimes the brown packaging or the name “health/12- grain” bread can be deceiving).
Carbohydrates should make up about 55-60% of your total caloric intake, depending on your activity level.  Here is a list of food sources of carbohydrates to help you:

-baked potatoe
-sweet potatoe
-brown rice
-wild rice
-squash
-pumpkin
-oatmeal (whole oats)
-whole wheat bread/tortilla

It has been said that protein is the staple of any diet, especially to serve the dietary needs of an athlete.  Next to water, protein is the most abundant material in the human body.  It is present in muscle, bone, connective tissue skin and blood.   While consuming enough protein is essential for growth and development of the body, eating huge amounts will not build muscle unless you are strength training at a high intensity in order to cause muscle hypertrophy (muscle growth). This means you should not fall into the high-protein fad that seems to be the latest trend in North America.  The following is a protein recommendation list based on the current Recommendation for Dietary Allowance (RDA):

Sedentary or those who exercise infrequently = 0.4grams/1 pound of body weight

Active exerciser = 0.5-0.6grams/1 pound of body weight

Very active/weightlifter/endurance athlete = 0.7-0.8grams/1 pound of body weight

In general, about 15-20% of your total daily calories should come from protein.  Here is a list of some good sources of protein to get you started:

-chicken breast
-turkey
-orange roughy
-salmon
-tuna
-top round/sirloin steak
-lean ground beef
-egg whites
-low fat cottage cheese

Check out: Over 30 different choices of Protein Powder

While working out and transforming your body, a commonly overlooked factor is diet.  Sure, working out hard will allow for some change in your physique, but the true task is to feed your body the necessities it requires for gaining lean muscle mass, decreasing body fat and keeping up the energy level for these extra activites.

Now, I’m not talking about the diet you get out of a can or in a pill, or the one that limits your food choices to one food group (or one food!). I am talking about smart food choices; a lifestyle change that is fairly easy to adjust to and one that anyone can live with.

Have you ever seen a person who works out like crazy, but never look any different?  I think every gym has one of these. These people are not doing one of two things: varying their workouts, or are not making wise food choices. It is likely the latter, where they have not been taught the basics…

Here, I will detail the very simple science behind food choices and how to incorporate them by choosing from simple charts of the food option examples for the different nutrients our bodies need.  Keeping in mind too, that it is okay to indulge sometimes, but a lifestyle change of healthy eating will not only ensure a maintained physique, but also healthy insides for disease prevention.  Use these basic nutrition tips to help you get started and you will be sure to achieve the success you have been looking for.

Note: When starting a new program of any sort (diet or exercise) be sure to consult with your physician first

It’s tuna and water time

I throw fastballs, curves and a mean change of pace, but you haven’t seen my looptyloop. Get ready to duck.

The following technique is hardcore and doesn’t follow the rules. Athletes-bodybuilders, in particular-practice this protein-exclusive principle to muscularize before competition. You are going to eat tuna and drink water for three straight days. Hissss… My, how quickly we lose our sense of humor.

You’re cleaning house, fortifying the good habits and dismantling the bad. It’s time to make a strong and definite statement before the audience that matters most. You. Take this short and tough departure for all it’s worth: the test of will, a mind and body cleansing, the experience of a sudden and abrupt menu change that often initiates positive hormonal adjustment. More and more researchers are agreeing that sugar is the problem in the modern diet. Breaking the carb intake totally is good for you as you prepare for the unfolding long-term diet you’re planning.

Goes like this: Choose your starting day. Psyche up. You’ll be consuming water by the jugs-two to four liters a day-and one to one-and-a-half grams of protein per pound of body weight divided into six equal servings throughout the day. Back this with your vitamins and minerals two times a day, eight capsules of branch chain amino acids (key muscle-building protein) before and after your workouts, a gulp of EFA oil and a nightly portion of Metamucil for fiber.