The ketogenic diet program allows your body to breakdown its overall stored fat. It is one of the main strategies applied in bodybuilding to build muscle mass even when decreasing the appearance of fat. Most bodybuilders on the ketogenic diet program set their every day calorie intake to 20% over their usual calorie consumption. This isn’t a set figure and may be adjusted on an individual basis. It is basically a guideline to get you started in the correct direction.
For getting the additional calories needed on the ketogenic diet plan, you will need to eat chicken, steak, fish, sausage, whole eggs, bacon, and protein shakes. You need to consume 1.5g of fat for each gram of protein. Aim to consume upwards of 5 meals a day. Your muscle groups will need the additional meals to grow. A major part of bodybuilding includes supplying your muscle groups with nutrients.
When you’re on the ketogenic diet, you have to load up on carbohydrates for a three day cycle. On the third morning, eat 1000 calories worth of carbs at least two hours before your exercise for that afternoon. You could pick among two options of carb-loading. You can either 1) eat anything that you desire or 2) start with high glycemic carbs and then switch to lower glycemic carbs. If you decide to consume anything that you wish in the course of this phase, then you should stick to low-fat carbs. The goal behind the carb-loading is to improve the glycogen within your muscles which will let you endure intense exercises.
For example, let’s say you start off carb-loading on Friday. By Sunday, your muscle tissue will have a substantial amount of glycogen in it. You can begin your training session on this day. Only perform exercises targeting 50 percent of your physique at this time with weights. Schedule your future routine on Wednesday and be sure to consume 1000 calories worth of carbs prior to your training. By Wednesday, your glycogen level may be small but the pre-workout carb load will help you to exercise intensely. This time you are going to perform workout routines targeting the other fifty percent of your body with weights.
The next training session must be scheduled for Friday before you begin the 3 day cycle of loading up on carbohydrates. This session should focus on targeting your entire body with 1-2 sets per exercise completed until failure. Make barbell rows, bench press, military press, barbell/dumbbell curls, tricep pushdowns, squats, lunges, deadlifts, and reverse curls the core of your respective training. The role of this work out is to entirely deplete your glycogen. Keep cardio to a minimum. Ten minute warm-ups before each and every workout is fine, but do not go overboard.
For much more advice about ketogenic diet bodyduilding, go to the fitness page of DirtyLAWndry. Also, watch the correct method to perform a deadlift right here.
categories: ketogenic diet,ketogenic diet bodybuilding,ketogenic diet plan,ketogenic diet program,diet,bodybuilding,exercise,health,fitness