The purpose of Nutrient-Loading is to feed and replenish your body with important nutrients along with “normal”
foods you love, and it gives you a boost of strength and energy. Moreover, it's anabolic (meaning it encourages muscle growth), as well as makes the muscles you already have look bigger and badder. I have two different systems
for determining when and how to carb up: there's Classic Nutrient-Loading (in its various cycle durations) and the One-For-One Nutrient Load.
CLASSIC NUTRIENT LOADING
The Classic Nutrient Loading system mimics the Cyclical Ketogenic Diet (CKD) and is best for those people whose first priority is fat/weight loss. Muscle muscle building is a secondary priority, due to low-to-non-existence glycogen and energy levels throughout the low-carb phase. There are three approaches to Classic Nutrient Loading:
• If you've been low-carbing it for 2-3 days and wish to nutrient-load, do so for no longer than 24 hours (12 hours of high GI carbs followed by 12 hours low GI carbs) and then re-establish ketosis. This is considered a short or “light” cycle. For example, I started the Keto-Fu diet late Sunday night and stayed in ketosis until Wednesday morning. Then for breakfast I ate a bowl of ice cream (it's best to eat highly-refined, high glycemic foods to break a fast or ketosis, when the body is likely to store the glycogen into muscles and not into body fat) followed an hour later by two bowls of "Go Lean
Crunch" fiber cereal with chocolate milk. For the rest of the day I went low glycemic (a whole wheat wrap, string beans, and etcetera) until Friday at noon.
• If you’ve been in ketosis for 5-6 days (considered a normal length cycle), nutrient load for a maximum 48 hours, or limit it to only a day if you're concerned about gaining body fat. Doing the Glycogen Depletion
Workout beforehand is a big-time benefit here, because it allows you to eat liberal amounts of highly-refined, high glycemic foods you normally wouldn't even be allowed to look at. Note: Refer to the Freakend Carb-Load for instructions on how to ace an extreme and
highly anabolic version of this! Once your glycogen stores are full (and you can determine this by monitoring your face and abs), your body will start storing fat again. It's time to restrict carbohydrates and start the cycle anew.
• If it's been 10 days or more of strict ketosis, take a breather. You can either do the Glycogen Depleting Workout as described elsewhere in this book along with the almighty Freakend Carb-load (maximum two days) or simply reintroduce whole grains, fruits and dark green/root vegetables into your diet and eat normally (for up to five days) . Remember; employ the Keto-Fu Diet in whole or in part, whenever you feel you need it.
Use it to your advantage. Use common sense and listen to your body.
Title: The Natural Bodybuilding Show - Nutrition
Tags: the natural bodybuilding show nathan mcauley muscle gain fat loss macronutrients tuition how much to eat
From: TNBS
MUSCLE BATTERY JUICE
ONE-FOR-ONE NUTRIENT LOADING
The One-For-One Nutrient Load resembles the Targeted Ketogenic Diet (TKD) in the fact that the low-carb dieting phases are shorter and “interrupted” more often with the ingestion of carbohydrates. This is ideal for those who have a hard time with low-carb diets or for those who rely on regular infusions of carbohydrate-based energy for their
workouts. The One-For-One is also desirous because you can eat fresh fruits rich in phytonutrients and enzymes which studies are showing are critical to good health cannot be denied. It works like this: for every one day either in ketosis (or even trying to attain ketosis) equals one
“carbohydrate meal”. No carbs for merely a day? Treat yourself to a pancake breakfast, fast food or maybe a big fruit smoothie, then either get back into low-carb mode or normalize your eating by switching to low glycemic foods.
Two days low-carbing it and that's two carbohydrate-based meals of your choosing. Manage five days and you earn yourself five high carb meals... or with aggressive feedings of high glycemic foods every two hours, for two days, it is possible to achieve 15 lbs muscle gain! If you need a step-by-step walk-thru complete with Carbohydrates to Glycogen Conversion Formula, read on to "The Freakender"!
Obviously, the longer and more thoroughly the body is depleted of glycogen, the more “thirsty” for carbohydrates your organs and muscles become. When carbohydrates finally do arrive (and are received with 21 gun salute, marching band, red carpet etc), your body will “super compensate” by storing even more glycogen in the empty stores than normal, much like how your body over
zealously stores fat after starvation. The great thing is fat storage itself is minimal, if not non-existent, since the focus is on how bad the body wants glycogen. Now imagine pulling off “The Freakender” glycogen super compensation carb-load: muscles become so stuffed with food they literally look and feel like they're going to pop, and energy and power levels rocket out of the stratosphere. Let's take a look at “The Freakender” and all its glory.