Thread: Cutting for the Six Pack

that was my thinking. Carbs are not truly necessary here, right? You have all the ideal ingredients of maintaining mass with protein and fats. How the heck is this not ideal? Gopro, can you explain further? I'm very confused by this.

Alright.

can anybody tell me whats the best workout for the hamstring?

You bet.

Hamstrings tend to be predominately fast-twitch, and may respond very well to heavy, low-rep range work. My favourite movements for them are as follows:

Romanian deadlifts - like all deads, these are best kept under say 5-reps for most of your work since form can so easily deteriorate as you rep it out.

Glute Ham Raises - if you don't have a GHR at your gym, fake it like I do (yes I fake it! LOL) http://youtube.com/?v=Rg_hxBHPX_k


Good mornings - be sure to get your ass back on these.

SHELC - these are harder than you think - and a LOT more useful than leg curls. Try 'em in high reps at the end sometime.

And lest I forget: SPRINT INTERVALS! These work your hams like a mofo. You don't need to think "cardio" for these - sprint intervals are under-20-second blasts and you just have to look at a sprinter's body to know what they'll do for your physique.

I rest my case.

Originally Posted by Built

Okay, that's enough. It's all fun and games - UNTIL SOMEBODY PUTS AN EYE OUT!!!

Juggernaut, don't waste your breath.
Nkira, good point.
Ouiswim, enough with the disrespectful posts. You've posted up nonsense about your own and your friends' AAS use and you're really too young to even know how much trouble you can get yourself into, both legally and physically, from these substances. Take some time, breathe, count to ten, and start doing some reading.

Originally Posted by juggernaut

You're kidding right?

Ohhhhh, no I am not!!!! And if you want to know why no read my previous post. And if you think I am wrong...well, that is your problem.

Originally Posted by Built

Yeah, I'm still interested in this, the keto thing. It doesn't make any sense to me. I mean, you're eating a ton of protein, you remain nitrogen-positive, you induce insulin resistance - all of these are muscle-sparing.

Did you even read the long post I wrote above? Did you actually dismiss it? There are VERY REAL reasons you will lose mass on a keto diet. Read about them!

Originally Posted by juggernaut

that was my thinking. Carbs are not truly necessary here, right? You have all the ideal ingredients of maintaining mass with protein and fats. How the heck is this not ideal? Gopro, can you explain further? I'm very confused by this.

And who said carbs are not necessary? Yeah, maybe not to sustain life, but to build/retain lean mass? Yes they are.

You yourself admitted there would be an insulin response, even without carbohydrate.

So what's the problem? Where was that post from, anything peer-reviewed?

Looking strong

Originally Posted by Built

You bet.

Hamstrings tend to be predominately fast-twitch, and may respond very well to heavy, low-rep range work. My favourite movements for them are as follows:

Romanian deadlifts - like all deads, these are best kept under say 5-reps for most of your work since form can so easily deteriorate as you rep it out.

Glute Ham Raises - if you don't have a GHR at your gym, fake it like I do (yes I fake it! LOL) http://youtube.com/?v=Rg_hxBHPX_k


Good mornings - be sure to get your ass back on these.

SHELC - these are harder than you think - and a LOT more useful than leg curls. Try 'em in high reps at the end sometime.

And lest I forget: SPRINT INTERVALS! These work your hams like a mofo. You don't need to think "cardio" for these - sprint intervals are under-20-second blasts and you just have to look at a sprinter's body to know what they'll do for your physique.

Thanks, bud!

It's amazing what getting away from leg curls will do!

thanks for your help, built

Originally Posted by gopro

There are VERY REAL reasons you will lose mass on a keto diet. Read about them!

Could you point me to these reasons...I'm kind of not getting your point, because each time I did a keto-type for my prep, I've come in better than the prior year.

Originally Posted by Built

You yourself admitted there would be an insulin response, even without carbohydrate.

So what's the problem? Where was that post from, anything peer-reviewed?

AGAIN...NOT ENOUGH OF A RESPONSE TO DERAIL THE CATABOLIC EFFECTS!

That post was from an article I wrote, and was published in Muscular Development magazine. The owner of that magazine, Steve Blechman, is a RESEARCH FREAK, and he absolutely loved and agreed with every single point I made.

And let me ask YOU a quick question or two..."Do you base EVERYTHING you know on research studies? Do you believe every study plays out the same in the real world? Would you not count your personal experience...of what you have seen in practical application hundreds of times...at least AS important as "research studies?"

Originally Posted by snake eater

thanks for your help, built

You are VERY welcome. Read "baby got back" on my blog for more on this.

Originally Posted by juggernaut

Could you point me to these reasons...I'm kind of not getting your point, because each time I did a keto-type for my prep, I've come in better than the prior year.

See, that's the thing. I have had my best success on keto and cyclic keto diets. The pic in my profile and my avatar, for example, I dieted down keto, and I'm still 100% natural there - no sterioids, no prohormones, nothing but food, EC, fish oil and creatine, and heavy freaking pieces of iron.

And for those of you just tuning in now, no, I'm not natural anymore<gasp!>. My doctor has me on hormone replacement therapy - I use tiny amounts of transdermal testosterone and progesterone. It's not much, but it's not natural. I'll post up a comparison of "before HRT" and "after HRT" at the end of this cut, when I get a DEXA done, with pix and my pre-HRT DEXA. Tiny bit or not, I can certainly feel the difference even a tiny bit of assistance brings.

Originally Posted by juggernaut

Could you point me to these reasons...I'm kind of not getting your point, because each time I did a keto-type for my prep, I've come in better than the prior year.

Lately there has been a lot of discussion, controversy and disagreement amongst bodybuilders, trainers, nutritionists and coaches within our industry regarding whether natural bodybuilders should use a zero-carb or low-carb approach to dieting when seeking both a ripped and maximally muscular physique (like when prepping for competition). As a pro natural bodybuilder myself who has prepared for about twenty competitions, as well one that has coached both “enhanced” and drug-free lifters for hundreds more, I have a very definite opinion on this matter…based on experience and science. Simply put…natural bodybuilders have different requirements than those that utilize performance-enhancing drugs. About this, I have no doubt!

While I certainly would agree that a properly implemented zero-carb diet does work wonders for most of my “enhanced” brothers in iron, there are very definite and compelling reasons why the majority (nothing in bodybuilding is universal) of naturals should stay away from this approach. As bodybuilders our goal when getting ready for competition is not just to strip off as much body fat as humanly possible, but also to retain as much muscle mass as we can in the process. I know I don’t want to step onstage looking like an underwear model! Do you? Didn’t think so. And that is the major disadvantage of a zero-carb diet for drug free athletes…the inevitable loss of muscle size!

But why does this occur? It’s just simple physiology really…hormones, signaling molecules, and how they are affected when zero carbs are ingested! That said; let’s get a little more specific about why zero-carb diets (for naturals) are not the Holy Grail, but likely will lead you to fail.

Reason #1: Without any carbs there will be no insulin!

Insulin is a protein-peptide hormone that is released by the pancreas in response to the ingestion of food, with the greatest release occurring by way of the consumption of carbohydrates. Insulin promotes a dramatic muscle-building effect through its ability to drive amino acids, glucose, creatine, etc. directly into muscle cells and by inhibiting muscle degradation. The powerful anti-catabolic properties of insulin are most important first thing in the morning and right after intense training, when an optimum hormonal environment is necessary to build/maintain muscle mass. If you do not elevate your insulin levels at these two critical times you will fail to optimally transport vital nutrients into starving muscle cells, and will perhaps even rob them of amino acids already stored. Result? Muscle loss!

Reason # 2: Without any insulin you will secret more cortisol!

Cortisol is a natural hormone of the adrenal glands and is the primary glucocorticoid. It is released in greater amounts in times of stress (training is a major stress), and possesses many qualities essential to life. However, in too large amounts, cortisol is the enemy of a bodybuilder (yeah, this sucker wears both a white and black hat)! Excess cortisol can directly result in a loss of lean mass by reducing the utilization of amino acids for protein formation in muscles cells. Cortisol can also lead to a redistribution (and increase) of body fat causing a larger amount of storage to occur in the abdominal region. In addition, too much of this devilish little hormone can cause both sodium retention and potassium excretion. Less muscle…more bloat…and a bigger waistline? No thank you!

Reason # 3: With more cortisol there will be decreased thyroid function!

It has been known for quite some time that one of the downfalls of a lengthy zero-carb diet is the negative effect it can have on thyroid activity. One of the possible mechanisms behind this, once again, is increased cortisol secretion. Not only does excess cortisol directly inhibit TSH, or thyroid stimulating hormone, but it may also suppress 5' deiodinase, an enzyme that converts the less active thyroid hormone T4 into the far more powerful T3! The result is a decreased metabolic rate, which of course can make it harder to burn fat. This is why so many drug-free zero-carb dieters often hit a plateau halfway through their diet. Not good!

Reason # 4: More cortisol = less GH!

I find this effect particularly interesting because strong proponents of the zero-carb diet often claim that one of its benefits is increased GH output, leading to higher levels of the anabolic monster, IGF-1. However, you should be aware of another nasty tidbit about cortisol…it increases the output of the GH antagonist, somatostatin! So, there goes that theory right out the window! Less GH = less IGF-1, which in turn = decreased muscle retention while dieting. Man, cortisol is one bad motherfuc%er!



Natural Diet Dilemma: Zero Carb vs. Low Carb
Part 2

This month I will continue my discussion of why I feel that a zero-carb approach to dieting is detrimental to the drug-free bodybuilder.

Thus far I have mentioned that a lack of any carbohydrates in the diet will also cause a lack of insulin, which can compromise one’s ability to rapidly and efficiently uptake amino acids, glucose, creatine and other muscle building compounds into muscle cells at several critical times during the day. As well, this lack of insulin will also result in higher levels of circulating cortisol, which can cause a myriad of problems for the dieting bodybuilder, such as impaired thyroid function and lower GH output. But the negatives do not stop there…

Reason # 5: High cortisol levels can affect sleep patterns!

A little talked about fact in regards to cortisol is that it is actually one of the hormones associated with waking and sleeping patterns. Naturally, levels of cortisol are highest in the morning and lowest at night, with a number of fluctuations during the day. The higher amounts of circulating cortisol in the early hours help to wake us up. When the daily cycle of cortisol secretion is disrupted to a large degree it can cause levels to remain elevated at night, with the result being an inability to relax and fall asleep. I don’t need to tell you just how important sleep is to a bodybuilder, especially one that is dieting to lose body fat while doing everything possible to keep hard earned muscle mass intact. Insomnia? No thanks!


Reason # 6: No carbs pre or post training can compromise the immune system!

The type of intense training that bodybuilders engage in suppresses the immune system, which of course can lead to increased risk of illness. When the body is forced to work harder to fight off bacteria and infection it will have less energy to put towards recuperation, repair and growth. Combating illness is certainly higher on the body’s priority list than building muscle and burning fat. Not to mention that when you are sick, you might not be able to train or do cardio as needed to facilitate maximum progress. Studies show that carbohydrate consumption built around workouts (pre/intra/post) can reduce the immune system reaction to vigorous exercise helping to keep your muscle building and fat burning machinery working at optimum levels. Important stuff!

Reason # 7: No carbs in the diet can impair genes for muscle hypertrophy!

Let’s face it…as a natural bodybuilder dieting down for a competition, photo shoot, or even a nice vacation; your goal is not only to lose as much body fat as possible, but also to retain your muscle size. Most naturals (except the most genetically gifted) simply lose size on zero carbs, and often end up looking more like fitness models or swimmers than serious bodybuilders! And I know this is not acceptable to the hardcore natty readers of Muscular Development!

Robbie Durand, a fellow MD columnist, recently discussed a couple of recent studies (that I also have viewed), which showed that low muscle glycogen concentrations reduce the expression of several genes responsible for muscle hypertrophy! While a 2005 study reported a blunting of an important molecule in cell signaling and protein synthesis pathways called PKB (or Akt), newer research has also proven that low pre-exercise muscle glycogen stores decrease resting levels of two other major genes involved in muscle growth…myogenin and IGF-1! No wonder drug-free athletes tend to “string out” on zero carb regimens!

Now, let me point out that this does NOT mean keto diets don't "work," because they do...they are just not OPTIMAL for the majority of NATURAL (drugs offset most of the above) bodybuilders. And aside from the points above I also base this on my prep for over 20 shows and doing the prep for hundreds of drug-free athletes, and carefully analyzing the results.

Originally Posted by Built

You are VERY welcome. Read "baby got back" on my blog for more on this.

See, that's the thing. I have had my best success on keto and cyclic keto diets. The pic in my profile and my avatar, for example, I dieted down keto, and I'm still 100% natural there - no sterioids, no prohormones, nothing but food, EC, fish oil and creatine, and heavy freaking pieces of iron.

And for those of you just tuning in now, no, I'm not natural anymore<gasp!>. My doctor has me on hormone replacement therapy - I use tiny amounts of transdermal testosterone and progesterone. It's not much, but it's not natural. I'll post up a comparison of "before HRT" and "after HRT" at the end of this cut, when I get a DEXA done, with pix and my pre-HRT DEXA. Tiny bit or not, I can certainly feel the difference even a tiny bit of assistance brings.

Now, let me point out that this does NOT mean keto diets don't "work," because they do...they are just not OPTIMAL for the majority of NATURAL (drugs offset most of the above) bodybuilders. And aside from the points above I also base this on my prep for over 20 shows and doing the prep for hundreds of drug-free athletes, and carefully analyzing the results.

I only deal in the optimal.

Originally Posted by gopro

AGAIN...NOT ENOUGH OF A RESPONSE TO DERAIL THE CATABOLIC EFFECTS!

How much do you need for it to counter this effect?

Originally Posted by gopro

That post was from an article I wrote, and was published in Muscular Development magazine. The owner of that magazine, Steve Blechman, is a RESEARCH FREAK, and he absolutely loved and agreed with every single point I made.

Based on what?

Originally Posted by gopro

And let me ask YOU a quick question or two..."Do you base EVERYTHING you know on research studies?

No, but I don't get angry and start insulting people and refuse to post up citations when asked:

Originally Posted by gopro

If you do not understand how the body works hormonally and how this cascade completely affects the partitioning of calories that is not my problem.

Originally Posted by gopro

Do you believe every study plays out the same in the real world? Would you not count your personal experience...of what you have seen in practical application hundreds of times...at least AS important as "research studies?"

You bet, and when this happens, I humbly accept that although I may not yet have anything to back up my assertion, I have noticed it in practice and, opportunist that I am, I'll use the technique in the meantime because it seems to work better than anything else. It just seems… I dunno. Nicer. Don't you think?

Originally Posted by gopro

AGAIN...NOT ENOUGH OF A RESPONSE TO DERAIL THE CATABOLIC EFFECTS!

That post was from an article I wrote, and was published in Muscular Development magazine. The owner of that magazine, Steve Blechman, is a RESEARCH FREAK, and he absolutely loved and agreed with every single point I made.

And let me ask YOU a quick question or two..."Do you base EVERYTHING you know on research studies? Do you believe every study plays out the same in the real world? Would you not count your personal experience...of what you have seen in practical application hundreds of times...at least AS important as "research studies?"

You wrote the article yourself? Not what were looking for, we already know your thoughts on the matter.

And no, but that might be why you keep getting asked for ''PEER-REVIEWED'' articles.

Eric is spending too much time on the MD forums, hence the reason he is not advocating low carb or ketogenic diets, or at least arguing that they're not "optimal" for a natural bodybuilder.

Originally Posted by Built

How much do you need for it to counter this effect?

Based on what?

No, but I don't get angry and start insulting people and refuse to post up citations when asked:



You bet, and when this happens, I humbly accept that although I may not yet have anything to back up my assertion, I have noticed it in practice and, opportunist that I am, I'll use the technique in the meantime because it seems to work better than anything else. It just seems… I dunno. Nicer. Don't you think?

When did I insult anyone my dear? And I am not angry at all. I am actually quite happy.

Originally Posted by Prince

Eric is spending too much time on the MD forums, hence the reason he is not advocating low carb or ketogenic diets, or at least arguing that they're not "optimal" for a natural bodybuilder.

I already HAD this argument with Mr Keto himself Dave Palumbo...but we can't argue at MD anymore because, well, he was fired and I am still an MD columnist

I posted what you said. In response to my questions, you accused me of not understanding hormone pathways and partitioning, and have spent a great deal of time posting about how you don't have enough time to dig up the research studies!

Originally Posted by Moondogg

You wrote the article yourself? Not what were looking for, we already know your thoughts on the matter.

And no, but that might be why you keep getting asked for ''PEER-REVIEWED'' articles.

My point exactly. gopro, I dont care about self-written views. If I wanted that, I;d stick with Arnolds Encyclopedia of Bodybuilding. Where are the FACTS???

Originally Posted by Moondogg

You wrote the article yourself? Not what were looking for, we already know your thoughts on the matter.

And no, but that might be why you keep getting asked for ''PEER-REVIEWED'' articles.

Those are not my feelings...they are facts. The body does not work in some random way.

Go look up:

-insulin's effects on the body
-cortisol's effects on the body
-GH's effects on the body
-IGF-1's effects on the body
-Myogenin's effects on the body
-Akt's effects on the body

There you will find your answers.

And again...if you are happy with your diet approach, stick with it! Don't fix what ain't broke! You feel keto works best...rock on!

Originally Posted by gopro

Those are not my feelings...they are facts. The body does not work in some random way.

Of course it doesn't, where did you get an idea like that?

Where did you get these facts from? Studies or you own personal research?

I know it feels like we are giving you a hard time, but if you would just post some sort of link to a peer-reviewed study we would get off your back.