As long as you are consuming sufficient protein daily, low carb diets offer no weight loss benefits at all. The fact is that a low carb diet doesn’t result in any more fat loss than a high carb diet. This recommendation may come as a surprise, because many people still follow the old science of ‘carbs are bad for you’. The other factor in preserving muscle is making sure you get plenty of protein and carbs in your diet. Anavar at doses of approximately 15mg, combined with a high protein diet, is an anti-catabolic meaning that it prevents muscle wastage. The main fear of athletes who are cutting mostly concerns loss of muscle, although there are two ways to protect yourself against this. Remember, if you’re not seeing results, you can adjust your daily caloric intake to suit your needs. This will give you a weight loss of approximately 1lb per week. When cutting is your goal, it’s recommended that you decrease your caloric intake by approximately 500 calories per day under your BMR. This then creates a number of issues for your body and makes your next cutting cycle much harder than it needs to be. If you consume 30% calories above surplus, you’ll very rapidly gain large amounts of fat with the same amount of muscle as if you created a 10% calorie surplus. If you consume 10% calories above surplus, you’ll slowly gain small amounts of fat over the course of your cycle. This isn’t necessarily true and here’s why: It’s common to see people on forums giving bad advice that you have to ‘force feed yourself’ or ‘eat until you throw up’. The biggest difference between these two percentages is how much fat you’ll gain. Meaning that eating around 10% more calories than your BMR, is equally anabolic as eating 20-30% more.
How most online bulking diets completely miss the point, is by not recognizing that a slight calorie surplus is equally effective for muscle-building as a large one. If you’re wanting to gain weight and build muscle, you should increase your caloric intake by 250-500 calories per day. This will make it easy to make minor adjustments based on your measurements. The best way to use online calculators and formulas is to get a general idea of what the number of your maintenance calories should be, then monitor how many calories you consume each day and the effect it has on your weight. Relying on them alone isn’t a great idea because they don’t account for your body fat %, how much exercise you perform daily, or how efficient your body is at burning calories during exercise. There are a number of online calculators which will give you a rough idea of what your basal metabolic rate (BMR) is. Then over time you can make minor adjustments with consideration to your bulking or cutting goal.
The first step in achieving your goal, is to determine the daily caloric intake you need to maintain your weight (basal metabolic rate). With intense training and a proper diet, the body will typically store more protein than it removes, but this underlying battle is always constant. Whether you are bulking or cutting, training for competition or just looking to shed a few pounds…plainly and simply, it’s all in what you eat.
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