My Nutrition Views for LBM Gains, Cutting and Performance

[ChuckRD]

My Nutrition Views for LBM Gains, Cutting and Performance
By: Chuck Rudolph

Here is my general, simplistic take on some nutrition issues regarding gaining lean mass, cutting body fat, and performance athletes. I think many people have the idea that I do not like carbs. Carbs have their place, I just like them in different places. I only reduce carbs when trying to CUT up (lose body fat) and really cut them for some one trying to get on stage for a bodybuilding competition.

It’s been posted many times, but I do not care for carbs around the workout during a "Cutting" or even a Lean Mass Gain phase when the training is focused on weight lifting and LI cardio. When in a calorie surplus, I believe that the meals and days of good nutrition prior to your training are what matters. THIS IS THE REASON I DO NOT STRESS ON CARBS PRE or POST WORKOUT when the training is for physique purposes and not PERFORMANCE. Yes it should take a few days of good nutrition to feel results, especially when changing dieting patterns. Therefore, if carbs are in your meal 60-90 minutes before you workout, then hot damn, good for you. If you are on one of my lifestyle diet plans where I cut the starches as the day goes on and you lift at night, you may only have some protein, fats and veggies 60-90 minute before training, which is fine because my biggest concern is having “Workout Nutrition”—Aminos during training (BCAAs + Glutamine).

I feel that the "Cut Diet" got thrown a little out of context when the topic of carbs around the workout started. My way to get a person on stage is just different than others and I DO NOT LIKE CARBS at all other than in a cyclic pattern. The training goes hand in hand with the diet. I am not going to recommend a person that is in- season of a performance sport to start the cut diet. A Performance sport I feel is basketball, soccer, football, tennis, hockey, track, etc. Again, the CUT DIET and its philosophies are to get someone on stage without starvation and LBM loss. It’s priming the body for fat loss and providing quality calories every day with cyclic shocks (carb refeeds).

I believe there can be a more lifestyle "cutting phase" type of diet. In this type of plan, I have calories for workout days and calories for NON-workout days. I believe in high protein, high fat and moderate carbs (from veggies, fruits, milk and starches). Obviously on a non-workout day there will be limited starchy carbs during the day and possibly NONE. The diet is based on the individual’s current body fat as well as training and body type. On workout day, I like to place carbs in the first 1-3 meals. If your workout happens to come around those meals containing carbs, then GREAT. If not, who cares. Have your Aminos during, lift the weights, do your cardio, and go home and eat your next meal. I feel this type of diet as well as my idea of a LEAN GAIN diet heavily rely on the foods eaten few days prior to training as well as how the training is done.

Now when it comes to PERFORMANCE, it’s a whole other game IMO. Performance means PERFORMANCE, not “do I have a 6 pack” or “are my lower abs in”. If you are genetically fit to have abs, GOD BLESS YOU. If not, do not think you can train for 2-3 hrs and compete at a high level, then expect to come back the next day and compete and train at the same level of intensity and expect to have abs yet perform at your highest potential. SHWEEWWWW, I think I lost all my glycogen in that sentence, better go get some dextrose...LOL, just teasing.

If you wanted abs, you should have focused more on your training and nutrition in the OFF season, not during season when PERFORMANCE is critical. The nutrition for a performance athlete and how they recovered from training the day or two days prior to a competition is very critical their performance on competition day. My performance athletes eat a high complex carb meal with decent protein and good fats 4 hrs before TRAINING then 75-90 minutes prior to TRAINING they will have more complex carbs, a little lower protein and minimal fats. During training ALL of my performance athletes have 24-32 oz Gatorade along with Recommended BCAAs + Glutamine dosing and 1 gallon water. An extra benefit to my athletes is they all get to use Xtend. YEAH BUDDY!!!

During this intense training of 1.5-2 hrs I know my athlete is burning 2000-3500 cals and they need immediate energy from simple sugars to maintain blood glucose levels. Post training, they finish the remaining 4-6 oz Gatorade/Aminos mix as well as 30-40g WPI. 45-60 minutes after WO, they are eating the next meal in line on their plan.

This is quick and simple, but it summarizes my views on nutrition and training and what types of macros I prefer to use. I am not anti carb, just when it comes to burning optimal body fat.

[Iron.Addict]

Very well put nutrition GOD, I mean CHUCK!!!! Lot's of useful information and points brought up here for whatever your lifestyle and goal is.

[ChuckRD]

Originally Posted by Iron.Addict

Very well put nutrition GOD, I mean CHUCK!!!! Lot's of useful information and points brought up here for whatever your lifestyle and goal is.

Just hoping it will better explain some og my views sine the intial Thought of "ChuckRd" is Cut Diet and I dont like carbs. Just the feeling I got and wanted to try to clarify and offer some sound info.

[Sixpack]

Great info Chuck!!

[ChuckRD]

Originally Posted by Sixpack

Great info Chuck!!

Well thank you sir, I hope it provides some good info to my methods.

[Sixpack]

U know I believe in your methods man

Originally Posted by ChuckRD

Well thank you sir, I hope it provides some good info to my methods.

[RBEliminator]

Good Stuff. Most new age nutritionists all have a similar approach, you differ slightly with your mention of no carbs PWO, depending on what time of day your workout falls. I've enjoyed much success lately using no Carbs Preworkout (except veggies and 1-2 pieces of fruit) ((my workout normally falls at 3 or 4)) and add in supplemental carbs postworkou (Oats in shake, and B Rice/sweet potato in first PWO meal) then Protein + Fat/ fruit or veggy b4 bed.

I've applied similar approaches on my clients and all have responded well.


Excellent ideas/approach nonetheless! I've read some feedback on your diet and the majority seems to be positive. I personally appreciate it and maybe in the future will have to read up more.

Thank you

Kyle

[youknowryan]

I am unclear on one thing: why do you hate carbs so much?

















































kidding!

[ChuckRD]

Originally Posted by youknowryan

I am unclear on one thing: why do you hate carbs so much?

















































kidding!

That is funny A%% Sh%#...LOLOLOLOLOLOL

[kitikiti]

from the title itself "cut diet". it's more for a contest prep approach. new approach in terms of not totally starving yourself out.

Originally Posted by ChuckRD

My Nutrition Views for LBM Gains, Cutting and Performance
By: Chuck Rudolph

Here is my general, simplistic take on some nutrition issues regarding gaining lean mass, cutting body fat, and performance athletes. I think many people have the idea that I do not like carbs. Carbs have their place, I just like them in different places. I only reduce carbs when trying to CUT up (lose body fat) and really cut them for some one trying to get on stage for a bodybuilding competition.

It’s been posted many times, but I do not care for carbs around the workout during a "Cutting" or even a Lean Mass Gain phase when the training is focused on weight lifting and LI cardio. When in a calorie surplus, I believe that the meals and days of good nutrition prior to your training are what matters. THIS IS THE REASON I DO NOT STRESS ON CARBS PRE or POST WORKOUT when the training is for physique purposes and not PERFORMANCE. Yes it should take a few days of good nutrition to feel results, especially when changing dieting patterns. Therefore, if carbs are in your meal 60-90 minutes before you workout, then hot damn, good for you. If you are on one of my lifestyle diet plans where I cut the starches as the day goes on and you lift at night, you may only have some protein, fats and veggies 60-90 minute before training, which is fine because my biggest concern is having “Workout Nutrition”—Aminos during training (BCAAs + Glutamine).

I feel that the "Cut Diet" got thrown a little out of context when the topic of carbs around the workout started. My way to get a person on stage is just different than others and I DO NOT LIKE CARBS at all other than in a cyclic pattern. The training goes hand in hand with the diet. I am not going to recommend a person that is in- season of a performance sport to start the cut diet. A Performance sport I feel is basketball, soccer, football, tennis, hockey, track, etc. Again, the CUT DIET and its philosophies are to get someone on stage without starvation and LBM loss. It’s priming the body for fat loss and providing quality calories every day with cyclic shocks (carb refeeds).

I believe there can be a more lifestyle "cutting phase" type of diet. In this type of plan, I have calories for workout days and calories for NON-workout days. I believe in high protein, high fat and moderate carbs (from veggies, fruits, milk and starches). Obviously on a non-workout day there will be limited starchy carbs during the day and possibly NONE. The diet is based on the individual’s current body fat as well as training and body type. On workout day, I like to place carbs in the first 1-3 meals. If your workout happens to come around those meals containing carbs, then GREAT. If not, who cares. Have your Aminos during, lift the weights, do your cardio, and go home and eat your next meal. I feel this type of diet as well as my idea of a LEAN GAIN diet heavily rely on the foods eaten few days prior to training as well as how the training is done.

Now when it comes to PERFORMANCE, it’s a whole other game IMO. Performance means PERFORMANCE, not “do I have a 6 pack” or “are my lower abs in”. If you are genetically fit to have abs, GOD BLESS YOU. If not, do not think you can train for 2-3 hrs and compete at a high level, then expect to come back the next day and compete and train at the same level of intensity and expect to have abs yet perform at your highest potential. SHWEEWWWW, I think I lost all my glycogen in that sentence, better go get some dextrose...LOL, just teasing.

If you wanted abs, you should have focused more on your training and nutrition in the OFF season, not during season when PERFORMANCE is critical. The nutrition for a performance athlete and how they recovered from training the day or two days prior to a competition is very critical their performance on competition day. My performance athletes eat a high complex carb meal with decent protein and good fats 4 hrs before TRAINING then 75-90 minutes prior to TRAINING they will have more complex carbs, a little lower protein and minimal fats. During training ALL of my performance athletes have 24-32 oz Gatorade along with Recommended BCAAs + Glutamine dosing and 1 gallon water. An extra benefit to my athletes is they all get to use Xtend. YEAH BUDDY!!!

During this intense training of 1.5-2 hrs I know my athlete is burning 2000-3500 cals and they need immediate energy from simple sugars to maintain blood glucose levels. Post training, they finish the remaining 4-6 oz Gatorade/Aminos mix as well as 30-40g WPI. 45-60 minutes after WO, they are eating the next meal in line on their plan.

This is quick and simple, but it summarizes my views on nutrition and training and what types of macros I prefer to use. I am not anti carb, just when it comes to burning optimal body fat.

[CoQ10]

Chuck -

What do you mean by 'performance athlete'? Are you talking endurance runners, or powerlifters, or what? The reason I ask is because you mentioned they burn 2500+ calories per workout, which seems like a lot for someone doing weight training or LI cardio.

Thanks!

-C10

[young_squatter]

Originally Posted by CoQ10

Chuck -

What do you mean by 'performance athlete'? Are you talking endurance runners, or powerlifters, or what? The reason I ask is because you mentioned they burn 2500+ calories per workout, which seems like a lot for someone doing weight training or LI cardio.

Thanks!

-C10

He means someone who plays sports or is envolved in endurance running or anything tht burns a big amount of cals and would need carbs so they could perform the next day.

[ChuckRD]

Originally Posted by CoQ10

Chuck -

What do you mean by 'performance athlete'? Are you talking endurance runners, or powerlifters, or what? The reason I ask is because you mentioned they burn 2500+ calories per workout, which seems like a lot for someone doing weight training or LI cardio.

Thanks!

-C10

IMO a performance athlete is one that is lifting for a performance sport where speed and agility and strength and BODY FLOW and balance all must come together to COMPETE. I am not saying that a bodybuilder does not need to perform, its just MO that lifting weights and doing LI cardio does not require excess carbs when we are trying to burn optimal bodyfat.

[hotasice2003]

Chuck, just postin in and tellin ya that your views are working nicely for me so far on my bulk. I am not suree what all you recommend, but I have added alot more fats to my meals, and bulk is coming along very nicely, with very, very minimal fat gain. I am also a huge fan of the LIT PWO now..... good stuff...... thanks......

[ChuckRD]

Originally Posted by hotasice2003

Chuck, just postin in and tellin ya that your views are working nicely for me so far on my bulk. I am not suree what all you recommend, but I have added alot more fats to my meals, and bulk is coming along very nicely, with very, very minimal fat gain. I am also a huge fan of the LIT PWO now..... good stuff...... thanks......

Good to hear, just make sure they are healthy fats and cholesterol will stay in check as well and test levels may increase a bit too. Good to hear thanks for the feed back.

[wicked2night]

Is there a bulking diet out yet? I missed the board for the past few months.

[ChuckRD]

Originally Posted by wicked2night

Is there a bulking diet out yet? I missed the board for the past few months.

It is not out yet, sorry about that. Our company has grown so much that we are getting there but its not fully layed out yet. Should be ready mid-late Febraury.