be stored as fat . More insulin means more rapid storage , if there ’ s no new room in liver and muscle tissue because we just trained and made space available , we are ensuring these sugars to be rapidly shuttled off to adipose storage centres . So it becomes a little more complex , how can we maximize building muscle while staving off fat stores ?
This brings up a very important point . Something called “ Respiratory exchange ratio ” A coefficient between 0.7 and 1.0 . Normal 0.8 RER is our body using some fat and carbs . To understand this , further imagine effective fat burning cardio correct bpm , low impact being at 0.7 RER ( using only fat ), then think of anaerobic training 1.0 RER ( using only carbs ) with intense weights , ideally we are training with ultra-high intensity and focus .
So how do we use these macros to get the greatest out of both and create effective results from what they can provide ?
First regarding muscle anabolism and optimal fat burn we will call this “ Muscle Maintenance Phase ”, this simply means eating enough protein to stay anticatabolic and eating very little carbohydrates to allow our body to use stored fat as our primary fuel source , KETO . In the absence of carbohydrates our body will turn fat and carbohydrate like energy called Ketone bodies in the liver , and will burn fat continually and consistently in the carbohydrate free and insulin blunted environment .
How do we then accelerate our body ’ s ability to gain muscle to its greatest potential ? Well we need to create a highly anabolic environment primed for performance and recovery .
Carbs are used during every muscle contraction , they allow for more blood to flood and saturate the area with nutrients and volume ( hypertrophy ) for expansion of facia and fascicle alike . We certainly know what it ’ s like to train flat and the difference of having a carbohydrate rich training session , carb cycling . Carbs equal insulin , our most anabolic and Lipogenic ( fat gaining ) hormone . So it ’ s all about source and timing to reap the carb rewards . Again Ccarbs are necessary for the bodybuilding platform but they are not essential . They are a tool to help build a bigger better structure , but not foundational . As in , you take them away you will not lose muscle . Unlike if you take protein away you will lose muscle without a doubt .
A body that can recognize the fuel applied at the times necessary is a body that will produce the best in results . This is from something called effective nutrient partitioning . For example , eating carbs around training will have you fuelled , anabolic and recovering rapidly . Protein eaten at all meals will have you in a consistent anti catabolic state .
If we are disciplined , and we are using a steady nutritional influence to the body , we can actually see , feel and track this . For example , consuming carbohydrates specific to the time or times of the day we train , we stay anabolic not Lipogenic , we use the carbs provided and they are not lumped into excess fat storage .
Eating in a track able and analytic way , we see our body ’ s recognition for specific fuel identity . Protein / fats or Carbs . We have immediate and effective fuel for our body and brains requirements . Eventually you ’ ll notice the carbohydrate introduction into that portion of the day much more pronouncedly then if you ’ re always working at that RER 0.8 range . For MAXIMUM results we have to lay the foundation of protein first with some healthy essential fats , do fasted cardio and we are burning at . 7 RER . When it ’ s time to train we pre-empt this carbohydrate fuel at an amount that works best for us , this is person to person . This has us burning at 1.0 RER . Now if we then remove carbs and go back to protein as a foundation we are burning closer to 0.7 RER using fats . So you see we can alternate back and for between these two coefficients to build muscle and not gain excess fat or to maintain muscle and get shredded .
We are a powerful machine ; so much we have available to us harnessed in this meat suit . We have to recognize this power and apply the right fuels at the right times to get to our best . I always encourage people to study to learn how to amass the most knowledge possible , education after all is powerful AF . To advance to your greatest potential , I believe we need to have a coach that knows the specifics , the formulas and the details and is able to analyze your body properly to be able to apply these tactics to the greatest benefit . Our goal to always make progress , take ground moving forward and never stagnating is within our grasp . So Keto ? Or carbs ? Well it ’ s just not that simple , ultimately we must strategize tactically and operate in the best of both worlds .
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