Bodybuilders usually take an extremist approach to both building muscle and losing fat. As they accumulate, they eat a ridiculous amount of food to feed their growing muscles, but during the pruning phase they eat like birds in hopes of achieving a lean and chiseled look. This process can be very exhausting and frustrating, and many are not keeping up with the pace.
If you are one of those avid bodybuilders whose goal is to gain as much muscle mass as possible while losing excess fat, this is the article for you.
Today, thanks to science, we are increasingly aware that there is another path to the perfect body. Namely, when we apply our advanced understanding of how the various body systems work, as well as our knowledge of when to eat, we can embark on a successful journey of inflating and cutting at the same time. With a little hard work and dedication, you can take advantage of certain nutrients and use them wisely to achieve this goal.
How to eat carbohydrates for bulk and minimal fat gain
And since muscles love carbohydrates, they naturally come first on the list of nutrients that can be used to optimize your gains. In the text below, we’re going to uncover a way to consume carbohydrates in a way that will keep you lean while still packing insane amounts of bulk.
No more complex and confusing diet plans and confusing expert tips. This is all you need to know in order to properly load carbohydrates into your body and build muscle.
# 1. How to Eat Carbohydrates to Build Muscle: Follow the Rule of 2-3
This is a pretty straightforward mass building guideline that requires you to consume 2-3 grams of carbohydrates per pound of body weight per day, more or less evenly divided over five to six meals. Using this rule as you accumulate will give you the best results minus the risk of gaining unwanted body fat.
# 2. How to Eat Carbohydrates to Cut Fat: Follow the 3-2-1 Rule
Forget the ultra-low carb approach to cutting as it will just drain you and empty you. After you’ve completed your bulk building phase, switch to a cutting phase by simply setting the above ratio to 3-2-1. In other words, you are consuming 3 grams of carbohydrates per pound of body weight the first day, 2 grams per pound of body weight on the second day, and 1 gram per pound of body weight on the third day. After that, repeat the same cycle for as long as it takes to get the results you want.
# 3. The right time for high glycemic carbohydrates
When choosing your carbohydrates for mass building, opt for softly structured, quickly digestible carbohydrates such as rice cream, wheat cream, white noodles and the classic mashed potatoes. The softer the texture, the faster the digestion, which in turn led to higher insulin levels. In case you didn’t know, insulin plays a vital role in muscle growth by preventing muscle breakdown and driving amino acids into muscle cells.
# 4. The right time for low glycemic carbohydrates
Unlike high-glycemic (quickly digestible) carbohydrates, slow-digesting carbohydrates like yams, corn, and whole grain breads have a negligible impact on your insulin levels, which is very beneficial when cutting. These nutrients can help you maintain and even improve your mass gains by keeping your caloric intake high enough while also controlling your insulin levels in the most beneficial ways to achieve a gentler leaning out.
# 5. The meal after your workout
Consume a generous amount of fast-digesting carbohydrates within an hour of dropping the barbell to increase your insulin levels and keep muscle breakdown in check.
A good rule of thumb for the fill phase is to consume 0.7-0.9 grams of carbohydrates per pound of body weight with a 50:50 ratio of high-glycemic to low-glycemic carbohydrate sources.
When cutting, reduce the numbers to 0.5 grams per pound of body weight. Also, stick to the staple foods (potatoes, pasta, yams, rice, etc.) and don’t replace them with nutritionally inferior products like fruits, which are far less fiber and carbohydrates and offer fewer benefits for your bodybuilding goals.