Wave carbohydrate diet and strength

Many of us started lifting weights in order to gain muscle mass, become stronger, or for a particular sport. Everyone would like to stay lean while gaining muscle mass. But how to achieve this?

This can be a dilemma for powerlifters, specially heavyweights. Many of them solve the problem that if they get leaner they can perform relatively higher compared to their opponents, but what often happens is that they start a diet that is too strict and lose too much strength because of it. At that point they take a step back and start again with a diet that is too rich in calories. There are several cases that have an athletic physique and yet are strong, regardless of what they eat. Rest assured, I am not one of them.

So how do you achieve an athletic physique and still be very strong? By rotating carbs by alternating days with a high carb diet on heavy training days. For example, deadlift, squat or leg press workouts and also during benching.

A low carbohydrate diet can be included on cardio days and a medium carbohydrate diet on light weight days. For the sake of athletic physique, maintain days of aerobic training, which is important for burning fat and keeping the heart in good shape. It is also important to eat the right type of food, with a low calorie deficit and the right protein content, so that you are able to burn fat while trying to gain additional muscle mass and strength. If you keep this within reasonable limits, strength can be maintained and developed. The key is gradual development, it takes time.

The Wave Carbohydrate Diet allows you to have plenty of energy on heavy training days while returning to a low carbohydrate intake the next day, which in turn allows you to burn fat, albeit slowly. A medium carbohydrate diet includes an increase in protein and fat. Sufficient unsaturated fatty acids will avoid the feeling of hunger, while the high protein content will protect existing muscle mass.

This approach will allow you to achieve an athletic physique while gaining strength while not following the same diet day after day, thus also keeping your interest.

In doing so, however, you must adhere to certain recommendations. Everyone is an individual who needs an individual plan, however the basic idea will help you achieve your goal, regardless if you are a competitive lifter or not.

Here is a simple diet plan:

High carb day

1.Food

• 2 cups of oatmeal (buckwheat porridge on the weekend if you want a change)
• 1 egg - whole
• 5 egg whites
• 1 cup strawberries

2.Food

• Whey protein with milk
• 1banana

3.Meal

• 300 g chicken breast
• 500 g spaghetti
• 1tbsp broccoli

4.Food

• 300 g salmon
• 200 g roasted potatoes
• 1 pot of cauliflower

5.Food

• 1 cup cottage cheese with 1% fat or protein with casein
• If you are still hungry add whey protein - around 100calories - 24g
• If you are still hungry add an apple

Medium carb day

1.Meal

• 1 ½ cups oatmeal
• 1 egg - whole
• 7 egg whites
• ½ grapefruit

2.Food

• Whey protein with milk
• Apple

3.Food

• 300 g tuna
• Tablespoon of mayonnaise
• Cup of roasted or boiled corn

4.Food

• 300 g steak
• 100 g potatoes
• 4 asparagus sticks

5.Food

• ½ cup cottage cheese with 1% fat or protein with casein
• If you are still hungry add eggs and egg whites or chicken breast

Low carb day

1.Meal

• 1 cup oatmeal
• 2 eggs - whole
• 7 egg whites

2.Meal

• Whey protein with milk
• ½ cup nuts

3.Meal

• 300 g beef
• 250 g broccoli

4.Food

• 300 g salmon
• 200 g mixed vegetables

5.Food

• 1 cup cottage cheese with 1% fat or protein with casein
• If you are still hungry add 5 egg whites, 1 egg and ½ cup of nuts

If you are losing too much energy, add one more meal. If all is going well you can skip one and as soon as you feel you are losing strength add one meal on a low calorie day, for example another serving of protein or egg and egg whites. On medium-carb days, repeat one of the main meals and do the same on high-carb days.

Follow your feelings in training, however, include heavy days on high carb days, benching on medium carb days and light weights for squats and deadlifts. If you specialize in benching, then include the main workout on high carb days and the other parts on medium carb days. For cardio, designate low-carb days.

Adam Yezer by PW