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How to make a low carb muscle building diet?

My focus is on building muscles, how can I make a useful low carb muscle building diet for myself? thanks in advance.

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5 Responses to “How to make a low carb muscle building diet?”

  1. Anthony said :

    You can’t. Low carb is great for fat loss. Carbs are needed to build muscle.

    Protein and fats are the building blocks to muscle. Carbs are needed to fuel the muscle building process. Think of it this way:

    Protein and fats are the bricks to a new house. Carbs are the brick layers. The bricks will just sit on the ground if it weren’t for the brick layers.

    edit: what you CAN do is this – a targeted ketogenic diet (TKD).

    This is where you ALL your meals, except your post workout meal, will be protein & fats only, thus low carb meals. The meal after your workout would be a protein + carb meal and this will provide the muscle building nutrients.

  2. Duke said :

    Look up Anabolic Diet. It includes a once a week carb up which is important as low carb diets can cause insulin resistance, since carbs are responsible for a variety of hormones such as leptin which is in charge of metabolism i dont think you should do without.

  3. KIRKUK said :

    BUT you need good carbs to build muscle,test it out – try just 50 grams a day and 200 grams of protein and then watch your muscle fall off and your BF% rise…
    protein for muscle growth is SO over rated and NOT anti – catabolic unlike complex carbs which are…

  4. Cindy in Texas said :

    Low carb will help you gain lean tissue & trim excess fat *if* you don’t have a calorie deficit. A low calorie diet will definitely make you lose lean tissues.

    from the article below –

    Numerous current studies show that dieters who follow high-protein low-carb strategies–even plans with higher fat intake–lose more fat and maintain or gain more muscle mass than dieters who rely on higher carb diets.

    Yes, you read that right–many dieters actually gained muscle mass without working out, simply by eating a high-protein diet. This is due to several factors. First, amino acids from protein drive muscle growth. When you consume a high-protein meal, amino acids from the protein travel to muscle cells and actually initiate the processes that cause muscle growth.;col1

    If you eat protein without sufficient fuel calories from fats or carbs, then you convert dietary protein to fuel leaving no protein for cellular needs, forcing the body to catabolize it’s own lean tissues. Carbs may be optional, but fuel calories are not but they can come from fat or carbs, but not protein. There are not enough calories in fruits & vegs to fuel the body.

    If you don’t keep your calories high enough, the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone).

    Protein is a very inefficient fuel to use exclusively for long term & the byproducts of the conversion to fuel can be dangerous if they overwhelm the body faster than the body can clear out the nitrogen & ammonia.

    Just for example – Someone asked “what if” about a diet of 500g of pure protein (2000 calories a day)

    500g protein with no fat would be fatal. Fat is essential but protein without fat will cause diarrhea & then death. So this next bit is only hypothetically speaking.

    500g of protein only would turn the protein into a fuel source and not be able to be used for tissue repairs & cellular regeneration. So although you would think 500g of protein would be sufficient for these needs, it would be converted to a very inefficient fuel source with a dangerous buildup of nitrogen & ammonia (byproducts of gluconeogenesis). The body can handle some of these byproducts but not large quantities for long term. So in essence, all this protein would be processed as fuel and the body would STILL have to catabolize it’s own lean tissues for a protein source. 100% of the protein would be needed to convert to 58% glucose – it would be equal to fueling the body with 1160 calories of carbs and NO protein (IF your only ingestion was 2000 calories (500g) in pure protein).

    It’s confusing to eat SO much protein and have none bioavailable but your body requires FUEL calories (which can come from fat OR carbs or both) AND protein.

    BUT if you ate more than sufficient protein with more than sufficient dietary fat calories AND controlled carbs to less than 9grams per hour (Maximum carbs would be 144grams day or 576 calories) the balance of fuel calories would HAVE to be from dietary fats – at 9 calories per gram.

    As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Controlling insulin levels will balance out other hormones & allow sex hormones (testosterone in males) & human growth hormone (HGH) to be produced naturally so lean tissue will be gained even without exercise.

    I highly recommend adding virgin coconut oil to your diet. All fats can be used for sustained energy, but coconut oil is the (only) fat that can be used for quick energy like a carb.

    It takes awhile to convert the body from being fueled by glucose to being fueled by fat but it does convert. It can take several weeks for the body to be able to compete athletically while using fat for fuel. The body does not become fat adapted though if "carb cycling" techniques are employed. Low carb marathon runners don't "hit the wall" with mid race fuel changeovers. It's not being fueled by fat that slows them down, it's the immediate fuel conversion period.

    This study:

    seems to suggest that after one has become fat adapted, endurance exercise performance returns to normal, but sprint performance remains poor. The suggested reason is that this type of exercise can not be fueled by fat, it must be fueled by glucose.

  5. Natalia Guenthart said :

    There are a few factors that you need to consider in making a low carb muscle building diets. First is getting in sufficient calories. Any time you go cutting out whole entire food groups from your plan that means less food left over to choose from which generally means a reduced calorie intake. Another thing is the influence of low card muscle building diets on your insulin levels. Insulin is one of the most anabolic hormones in the body as when it’s higher in concentrations you’re actually building up body tissue. Last thing that you need to address is the fact that this diet is not going to promote a great recovery process. Your muscle glycogen, which is the storage form of carbohydrates, is what will fuel you through those hard muscle building workouts that you do. When muscle glycogen gets depleted, that’s when your workout intensity takes a nosedive.


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