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Low Carb Diet for Bodybuilding

Get Lean Quick 14 Day Fat Loss Kit

I finished my two week "Get Lean Quick" program. My first week I lost 15 lbs, second week 10 lbs, a total 25 lb loss. I was 220 lbs and went to 195 lbs, I am 58 yrs 5' 10" tall. The program was very easy to follow, and I did not have to starve myself. Thanks for your help and guidance, you have always taken the time to answer all my emails. I will continue to keep the fat off. This program has taught me important info on nutrition and exercise.

Thank you!

Mike G.

We are happy to announce the New Get Lean Quick 14 day kit is in and available for immediate shipment. We send by priority mail, so you can get started in just a few days!

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Bodybuilding and Fitness Newsletter 5/24/2023

Low Carb Diet For Muscle Gain And Fat Loss

Here I'm going to show you how to create a more advanced type of muscle building diet. This diet system is called the Carb-drop muscle building diet program.

Carb-drop actually just means that we drop the intake of carbohydrates on specific days. It takes a bit more planning than a traditional diet, but is well worth it. Carb cycling is very popular among bodybuilders.

This kind of cycling of carbohydrates can be very effective when it comes to building muscle mass without gaining additional fat. But also when it comes to losing fat and getting ripped while preserving lean muscle mass.

As always we must estimate our calorie requirements before we get cranking. This is done by performing this funny piece of algebra below.

The Harris-Benedict Equation - (This only estimates your energy requirement in a resting state)


BMR = 66.473 + (13.7516 x weight in kg) + (5.0033 x height in cm) - (6.7550 x age in years)


BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) - (4.6756 x age in years)

When you have your Basal Metabolic Rate (BMR) multiply it with your level of exercise activity.

Little to no exercise

BMR x 1.2

Light exercise

BMR x 1.375

Moderate exercise

BMR x 1.55

Heavy exercise

BMR x 1.725

Very heavy exercise

BMR x 1.9

Total Kcal = BMR x Exercise level

Once you know your energy requirements to either maintain, lose or gain weight, depending on your objective, you need to divide your calories into the three macronutrients; protein, carbohydrate and fat.

For high days we are going to use a moderate calorie division of 25/60/15 Protein=25%, Carbohydrate=60%, and Fat=15%. Total energy will be raised to 125%

For low days where we drop carbohydrates and reduce our energy intake, we will distribute our intake of macronutrients in the following manner: 35% energy from protein, 50% energy from carbohydrate, and 15% from fat. Total energy will be reduced to 2/3 (66.66%).

Here are the formulas for the high days:

Protein g = Total Kcal * 1.25 * 0.25 / 4

Carbohydrate g = Total Kcal * 1.25 * 0.60 / 4
Fat g = Total Kcal * 1.25 * 0.15 / 9

For this example lets assume that you need 2000 Kcal * 1.25 (125%) = 2500 Total Kcal a day. This corresponds to the following macro intake:

2500 * 0.25 / 4 = 156g protein
2500 * 0.60 / 4 = 375g carbohydrate
2500 * 0.15 / 9 = 42g fat

Here are the formulas for the low carb-drop days:

Protein g = (Total Kcal * 2/3) * 0.35 / 4

Carbohydrate g = (Total Kcal * 2/3) * 0.50 / 4
Fat g = (Total Kcal * 2/3) * 0.15 / 9

For this example lets assume that you need 2000 Kcal * 2/3 (66.66%) = 1333 Total Kcal a day. This corresponds to the following macro intake:

1333 * 0.35 / 4 = 117g protein
1333 * 0.50 / 4 = 167g carbohydrate
1333 * 0.15 / 9 = 22g fat

So now we know our intake for both days. To summarize results:

High Days: 156g protein + 375g carbohydrate + 42g fat
Low Days (
carb-drop): 117g protein + 167g carbohydrate + 22g fat

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