Chapter 12 ▶ Nutrition in bodybuilding
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proteins: 1.8-2.2 g/kg; fats: 1-2 g/kg; carbohydrates: optimal range of 3-5 g/kg.
The choice to lean towards carbohydrates or fats depends on various factors. For example, in my opinion, fats are valid allies to be taken into consideration, precisely in the caloric load phases, particularly once the stall and/or the limit in the carbohydrate increase has been reached: this will allow us to gradually reduce carbohydrates to the bare minimum, while increasing the Kcal thanks to the increase in fat. It will therefore be possible to exploit the advantages that this increase will have on the metabolic level. We will also find these advantages in the cut phases, in which we will be able to strategically “cut” the fats without particularly altering the carbohydrates. This will offer us some “calorie bonuses” to gradually create an imbalance in favor of the carbohydrates, as the percentage of fat goes down and the insulin sensitivity is on our side. We know perfectly well that, in the case of training at higher volumes and intensities, this progressive increase in carbohydrates will be an excellent advantage during the definition phase; moreover, it will allow us to preserve the muscle gains of the previous phase as much as possible, protecting us from the risk of incurring protein catabolism, theoretically dictated by the low-calorie diet; moreover, it will improve the compliance with the caloric restriction compared to a low-glucose diet and this is something that should shouldn’t be underestimated. Returning to our example subject (80 kg weight, 30 years old, 180 cm tall, TDEE 2650 Kcal, body fat 10%: creating a caloric surplus of 10%, we will set a caloric target at 2915 Kcal. Macronutrients: • fats: 25-40% or 1-2 g/kg; since the body fat is at a more than acceptable level, we can start with 1 g/kg of fat; • proteins: 1.6-2.3 g/kg; the lower the body fat, the more proteins we can initially set; we can start with 2.3 g/kg; • carbohydrates: by difference, and given the body fat, we will be able to take advantage of the caloric boost of carbohydrates to minimize fat gain. Making the related calculations: • 80 g of fat = 720 Kcal • 180 g of proteins = 736 Kcal • 2915 Kcal (caloric target) –720 (Kcal from fat) –736 (Kcal from protein) = 1459 Kcal remaining for carbohydrates, approximated to 1460 Kcal • 1460 × 4 (Kcal of carbohydrates) = 365 g of carbohydrates Macronutrient summary:
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180 g of protein = 25% 80 g of fat = 25% 365 g of carbohydrates = 50%
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