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When training for a bodybuilding contest, during the cutting phase, you must diet down in order to lose weight so that you look leaner and more defined when you step on stagefor your competitors. In order to get into competition shape, you must stay off the scale, which requires reducing carbohydrates over a period of time. The exact amount of time varies widely from person to person, and from person to person. This means that you must make sure that you don't go too far down for too long, and that you maintain your dietary needs. This means following the following diet plan, until you lose body fat to a minimum of 4% and at most down to 2%. Carbs – When you are trying to lose body fat, your only option is to eat in the vicinity of a caloric deficit. In that case, you must either: Cut foods such as protein, carbohydrates, and fat and replace them with more protein, carbohydrates, or fat (or a combination of the two). Keep your caloric intake between 800 and 1200 calories during the off-season. When carbohydrate stores are depleted, you'll need to reduce your daily intake. The exact amount of carbohydrates you decrease will depend on exactly where you are in your diet. For example, if you are eating between 1600 to 2000 calories per day, then you'll want to reduce your carbohydrates to 1400 to 1800 calories. The exact number you need will vary based on your needs, your body mass, and your overall caloric needs. Carbohydrates – Now that you are in your desired weight loss target weight range, you need to make sure that you eat at least 500 grams of carbs per day, so that you are eating a carb deficit of around 1500 calories per day. For example, if you're at 1500 calories per day, you need to eat between 1000 and 1300 grams of carbs. In this case, you want to limit your foods to protein, fats, and water to keep body weight up. Fat – Fat is your friend, because it provides a source of energy for your muscles, which means that you don't need any of the calories from carbohydrates to replace the fat you're losing. The only exception is with high insulin levels, but that is only an issue for people with insulin resistance. In general, a moderate amount of excess body fat is okay to maintain if it's not being metabolized by your body. This is because fat loss will be more rapid if the fat hasn't already been replaced by your fat stores. Water – Water, however, is your friend, because it's not necessary to eat water before you lose weight. Even if you cut out water, Similar articles:
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