As most of you already know, I am currently preparing for the Bodybuilding Championship (i.e., doping-free). To shine on stage and be able to present the muscles as well as possible, a very low body fat content is necessary.
My target will be around 4%, which I am still far from at the moment (10%). Also, I have to try to maintain as much muscle mass as possible at the same time, which is relatively difficult with a calorie deficit.
The start of the diet was July 27th, and the end of the competition day will be October 27th. My starting weight was 90kg with about 13% KFA (body fat percentage), now after almost three weeks later, I have reached 86kg and 10% KFA.
4 kg in 3 weeks sounds like a lot, but you have to keep in mind that a lot of weight has to be taken into account for glycogen stores and water retention.
Everyone who starts a diet will make significant progress at the beginning, which will then steadily shrink. You should first calculate your daily calorie requirement for the perfect diet, which you have to adjust again and again during the diet, depending on your body weight.
In this Blog, You are Going to Know,
Calculating the calorie requirement:
- Endomorph : body weight x 28-31
- Ectomorph : body weight x 35-38
- Mesomorph: body weight x 33
Anyone who does not know these body types will find out now with the help of the following link.
An Ectomorph has a hard time gaining weight and therefore has a speedy metabolism in the perfect diet. The Mesomorph is the average person and has a normal metabolism in the perfect diet. An Endomorph is more likely to store fat and has a slower metabolism in the perfect diet.
In my case, the daily calorie requirement is currently 2838 kcal: 86 kg x 33 = 2838
That means so many calories I only need to be able to maintain my current body weight.
To lose as little valuable muscle mass as possible, you should not lose more than 1 kg per week, ideally between 500 and 750 grams. You can do this by reducing your daily calorie requirement by 600 kcal.
This results in a total calorie deficit of 3000-4200 kcal per week, depending on whether you add a cheat day or a carbohydrate day to boost your leptin level.
Now you know your calorie requirement, but what about the macronutrient breakdown?
The “golden rule” for a bodybuilder is 2 grams of protein per pound of body weight. This amount needs to be increased a little while dieting to protect muscle mass.
- Mesomorph : 2.6 g / kg – 2.8 g / kg
- Ectomorph : 3.0 g / kg – 3.5 g / kg
- Endomorph: 3.0 g / kg – 3.3 g / kg
For me, the daily protein requirement is between 223 g and 240 g (86kg x 2.6 / 2.8), but here I take the middle, which is 230g, i.e., 920 kcal because 1 gram of protein has 4 kcal.
The fat absorption looks like this:
- Mesomorph: 17% – 23% of the calorie requirement.
- Ectomoph: 24% -28% of the calorie requirement .
- Endomorph: 23% -28% of the calorie requirement.
The fat content was increased here because endomorphs tend to have trouble processing carbohydrates. For me, this results in between 380 kcal and 514 kcal, and the middle is around 450 kcal or 50g fat per day because 1 gram has 9 kcal.
The remaining calories are made up of carbohydrates. In this case, we already have 920 kcal protein +450 kcal fat = 1370 kcal -> 2238 kcal – 1370 kcal = 868 kcal carbohydrates, i.e., 217g because 1 gram of carbohydrates has 4 kcal.
Strategic carbohydrate intake: This is about optimizing the hormone leptin, on which I will write an article so subscribe my blog to get the notification of every new post 🙂
Such a carbohydrate supply or refeed should be carried out every 6-12 days with a body fat content of 10-15%. People with over 15% body fat do not need such a refeed day. The less body fat you have, the more refeeds you need.
Plan the refeed on a day on which you train your worst body part (s). The refeed not only increases leptin levels but is also quite anabolic (muscle building).
Minimize the fat intake that day as the insulin level will be increased, and the fat absorbed through the food will be transported into the fatty tissue.
Reduce protein intake to 2.2g per kilo of bodyweight
Consume as little fructose as possible, as it does not affect leptin levels
Increase your caloric intake to the maintenance level. In this example, back to 2828 kcal and increase the carbohydrate intake by 50% -100% (ectomorph orientate themselves at 100% and endomorphs at 50%).
Timing of the food
As already mentioned, carbohydrates cause an increase in insulin, which is quite protective of the muscles but, at the same time, very anti-lipolytic (not very beneficial in terms of fat loss). Care should be taken to ensure long periods of low insulin levels and short periods of high insulin levels.
Since the training itself is very catabolic (muscle-reducing), ideally, you plan your carbohydrates around your training, i.e., shortly before, during, and soon afterward.
Based on our small example: 2 hours before training 73g, 73g maltodextrin/dextrose during training and 2 hours after training the rest.
217g: 3 = 73g carbohydrates divided into 3 “meals”.