How to do mass or reduction by manipulating only carbohydrates?


Most pages of the magazine “Flex” are filled with training and nutrition tips of the world’s best bodybuilders. Before you can enter any of these tips into your own game plan, you need to determine where your training diet begins.

To help you drive the road to success, I will present two simple approaches to nutritional issues, which I call the ABC diet. On days marked with letter B, the average amounts of food are consumed, and on days A and C respectively smaller and larger portions of food. The first combination of my dietary system will let you get rid of fat while maintaining your existing muscle mass. In the second variant, you can increase muscle mass without fat gain.

From my point of view, bodybuilding low-fat diets are better than those rich in fat. In the past, this has already been proven since Arnold Schwarzenegger, during the Leee Haney period, to Dorian Yates today. The flatness of low-fat diets is based on chicken, fish, beef and a set of carbohydrates. In my opinion, a low fat content is when no more than 15% of daily calories comes from this nutrient. If you want to learn about other diet variants, follow the instructions below.

STEP ONE Preparation

Add all the calories you eat throughout the week. The number obtained divide by seven, and you will receive the number of calories per one day. This average day with a certain total amount of calories is marked with the letter B. In order not to get too much into the bills, let’s say that the average is 3000 calories a day.

SECOND STEP Part of fat

Only 15% of the calories in your daily food can be fat. On an average day, B is 450 calories. If one gram of fat contains nine calories, then you should not consume more than 50 grams of protein products such as chickens, beef, etc. After deducting 450 out of 3,000, we still have 2550 calories in protein and carbohydrates.

Check healthy sources of fat: Healthy fat

STEP THIRD Part of the protein

Most of the best bodybuilders agree with the statement that for every pound (0.454 kg) of body weight you need to consume 1 gram of protein. So if you weigh 220 pounds (about 100kg), your goal is to deliver 220 grams of protein a day to your body, breaking them down to a minimum of 5 meals. Each gram of protein gives you four calories, or 220 grams, giving you 880 calories. The next step will be subtracting these 880 calories from 2550. There are 1670 calories left.

STEP FOUR The proportion of carbohydrates

One gram of carbohydrates equals four calories. After dividing 1670 by 4, 417 grams of carbohydrates are released. The average day B will consist of 3,000 calories from 417 grams of carbs, 220 grams of protein and 50 grams of fat. Once you have determined the daily intake of carbohydrates, proteins and fats, you should take half an hour of aerobic exercise for four weeks to burn fat for four weeks.

Reducing the adipose tissue using the ABC method

After completing four weeks filled with mediocre B days and aerobic exercises, it’s time to start changing the calories. On the day marked with A, eat 30% less carbohydrates than on the next average day B, and on the third day, which we assign the letter C, you should eat 20% more carbohydrates. In each of the three days, the amount of protein taken must be the same.

DAY A LITTLE (carbohydrates)

290g of carbohydrates and 220g of protein


417g of carbohydrates and 220g of protein


500g carbohydrates and 220 g protein

The goal of changing the number of calories is twofold

1 – The reduction of carbohydrates reduces the level of glycogen in the muscles, when glycogen is less fat is more easily used as an energy source.

2 – Changes in the amount of calories in relation to a certain amount consumed each day lead to the burning of larger parts of the adipose tissue than during constant reduction of calories.

The genius of the ABC diet is that it burns fat while maintaining muscle tissue. On day C rich in carbohydrates, the muscle is filled with glycogen. After day B, the lower carbohydrate content comes even more poor in this day’s ingredient A. Glycated muscle glycogen is now filled with water, it stimulates a positive nitrogen balance much better than glutamine and creatine.

Building muscle mass using the ABC method

The ABC diet can also be used to increase muscle mass. Also in this case, it involves changing the amount of calories, protein and carbohydrates. Every time you change the number of calories, your metabolism is increased and fewer calories turn into fat. The more carbohydrates consumed will allow to accumulate larger glycogen deposits in the muscles for their growth. At this time, fat deposition is minimal by increasing thermogenesis – heat produced in the body and accelerating metabolism. To increase muscle mass, use the modified version of the ABC diet. The starting point will be day A (previous day B) with 417 grams of carbohydrates. The next day, B should eat 20% more carbohydrates, and on the third day, so marked C – 50% more carbohydrates than on the start day A.


417g of carbohydrates and 220g of protein


500g carbohydrates and 220 proteins


625g of carbohydrates and 220g of protein

To increase muscle mass, this combination should be repeated. This is the best time to start searching for the best silhouette.


You can read also: Carbohydrates – training support

Posted on: December 5, 2018

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