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16 Rules of Nutrition

By applying these 16 strategies to your diet, you’ll find that things really do fall into place automatically.

By Chris Aceto

Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles. You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition - learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail. By applying the bulk of these 16 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight.

Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift in the gym, you’ll never obtain that tight, shredded look you covet without chipping away at your bodyfat stores. Many people mistakenly think that losing fat is simply a matter of exercising more and eating less, yet a bodybuilder can’t afford to arbitrarily hack calories and run until it hurts. It’s about striking a balance. These tips will help you get lean without losing hard-earned muscle.

1) Cycle Carbs

Limit your carbohydrate intake for 4-5 days, then boost carbs for the following two days. When you cut calories you lose fat, but when you cut calories and limit your carbs to 100 grams or less for 4-5 days, the body goes into a fat-burning mode that’s influenced both by fewer calories and a favorable hormonal shift. When you reverse the process and increase your carb intake to 250-300 grams for two days, you drive your metabolism even higher. Just remember to keep protein intake high to spare muscle tissue.

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