The Carb-Drop Muscle Building Diet Program
Here I'm going to show you how to create a more advanced type of muscle building diet. This diet system is called the Carb-drop muscle building diet program.
Carb-drop actually just means that we drop the intake of carbohydrates on specific days. It takes a bit more planning than a traditional diet, but is well worth it. Carb cycling is very popular among bodybuilders.
This kind of cycling of carbohydrates can be very effective when it comes to building muscle mass without gaining additional fat. But also when it comes to getting ripped while preserving lean muscle mass.
As always we must estimate our calorie requirements before we get cranking. This is done by performing this funny piece of algebra below.
The Harris-Benedict Equation - (This only estimates your energy requirement in a resting state)
BMR = 66.473 + (13.7516 x weight in kg) + (5.0033 x height in cm) - (6.7550 x age in years)
BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) - (4.6756 x age in years)
When you have your Basal Metabolic Rate (BMR) multiply it with your level of exercise activity.
Little to no exercise
BMR x 1.2
BMR x 1.375
BMR x 1.55
BMR x 1.725
Very heavy exercise
BMR x 1.9
Total Kcal = BMR x Exercise level
Once you know your energy requirements to either maintain, lose or gain weight, depending on your objective, you need to divide your calories into the three macronutrients; protein, carbohydrate and fat.
For high days we are going to use a moderate calorie division of 25/60/15 Protein=25%, Carbohydrate=60%, and Fat=15%. Total energy will be raised to 125%
For low days where we drop carbohydrates and reduce our energy intake, we will distribute our intake of macronutrients in the following manner: 35% energy from protein, 50% energy from carbohydrate, and 15% from fat. Total energy will be reduced to 2/3 (66.66%).
Here are the formulas for the high days:
Protein g = Total Kcal * 1.25 * 0.25 / 4
Carbohydrate g = Total Kcal * 1.25 * 0.60 / 4
Fat g = Total Kcal * 1.25 * 0.15 / 9
For this example lets assume that you need 2000 Kcal * 1.25 (125%) = 2500 Total Kcal per day. This corresponds to the following macro intake:
2500 * 0.25 / 4 = 156g protein
2500 * 0.60 / 4 = 375g carbohydrate
2500 * 0.15 / 9 = 42g fat
Here are the formulas for the low carb-drop days:
Protein g = (Total Kcal * 2/3) * 0.35 / 4
Carbohydrate g = (Total Kcal * 2/3) * 0.50 / 4
Fat g = (Total Kcal * 2/3) * 0.15 / 9
For this example lets assume that you need 2000 Kcal * 2/3 (66.66%) = 1333 Total Kcal per day. This corresponds to the following macro intake:
1333 * 0.35 / 4 = 117g protein
1333 * 0.50 / 4 = 167g carbohydrate
1333 * 0.15 / 9 = 22g fat
So now we know our intake for both days. To summarize results:
High Days: 156g protein + 375g carbohydrate + 42g fat
Low Days (carb-drop): 117g protein + 167g carbohydrate + 22g fat
The information presented is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.