the ultimate cutting diet revised

7/29/2019 The Ultimate Cutting Diet Revised

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The Ultimate Cutting Diet Devised By Pro Natural Bodybuilder Layne Norton

Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is

the diet aspect of preparation. It is not enough to just clean up what you eat, it must be far more

drastic than that.

When you see the winnerof a bodybuilding competition onstage, rest assuredthey tracked their

calories, carbs, proteins, fats, and never missed meals.

If you want to do well in a bodybuilding competition, you s hould expect to do nothing less. Befo re I begin

talking about a proper pre-contest diet, we need to examine exactly how long a person should diet f or a

contest . The f irst thing that should be done is an assessment o f your body. Look yourself over and be

honest about your faults , st rengths, and about how long you think it will take for you t o get into stage

shape.

Importance Of Slow Dieting

Keep in mind that if you think you have around 25 lbs of f at to los e,

you are not going to be able to lose it all in 10 weeks and keep all
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of your lean body mass. Aim to diet as slowly as poss ible. The

severity of your calorie deficit will, to a large extent, determine how

much muscle you retain/lose.

Short periods of high severity dieting (more than 1000 kcals

per day below maintenance level) are not too muscle wasting,

but prolonging them for more than a few days will certainly

cause one to lose a good deal of muscle.

As a general rule of thumb, losing 1 lb o f bodyweight per week will

allow one to retain mos t o f their muscle mass. One can probably

lose up to 1.5 lbs per week and retain mos t, if not all of their muscle

mass (provided their training and nutrition are opt imized).

Dieting Too Fast?

If one tries to push their body to lose more than 2 lbs per week for

any length of time, then they will begin to experience quite a bit o f muscle loss . It is f or this reason that I

usually try to give myself enough time so t hat I only need to lose 1- 1.5 lbs per week at most . If one is

naturally ectomorphic (has an easy t ime losing weight) however, they may want to diet f or a shorter period

of time, and I would recommend a t ime period o f 11-15 weeks. If one is naturally endomorphic (has a hard

time los ing weight), then they may want t o lengthen their dieting time to 16-22 weeks. If this is the f irst time

that you have ever done a contest t hen you would want to also give yourself an extra week as you will

probably experience a hitch at some point along the way.

Diet Information

The diet that one f ollows f or t heir contest will be the single most important determining facto r of how well

they will place in the competition. A person can have all the mass in the world but if they do not come in razo

sharp on contest day, then the mass will mean litt le. Judges almost always go f or conditioning over size. To

design a proper diet one should give themselves adequate time to lose the necessary body f at to achieve

that af orementioned shredded look.

Being said, what kind of diet is optimal for a person to follow?

Well The Diet Should Have Three Main Goals:

1. Spare as much muscle mass as poss ible.

2. Lose as much f at as poss ible.

3. Not cause the person to lose intensity in the weight room.

Unfortunately, these goals all seem to contradict each other.

When the body is in a starved (calorie def icit) s tate, muscle loss can occur although a calorie def icit is

required to lose f at. This calorie def icit will also cause one to f eel less energetic. To get around the

negatives, there are small adjustments and litt le tricks to aid in the accomplishment o f the posit ives.


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Before discussing the diet, it is important to discuss the three macronutrients and their roles.

Protein

Protein is probably the single mos t important macronutrient f or the purposes o f maintaining muscle on a

diet. Dietary protein is hydrolyzed (broken down) into it s const itutive amino acids during digestion. These

amino acids are released into the bloodstream where they may then be taken up by cells (usually musclecells). Dietary protein is also very important as amino acid availability is t he single mos t important variable f

protein synthesis to occur. This means that protein synthesis increases in a linear f ashion (directly

proportional to plasma amino acid concentrations) until the plasma amino concentrat ions are approximately

twice that o f normal plasma concentrations . To generalize f or the less scientif ically inclined, ingesting

enough dietary prot ein is very important f or someone who is loo king to gain muscle, or maintain it while

dieting. Dietary pro tein spares muscle by helping increase protein synthesis (and thus induce net muscle

gain) and by acting as a muscle sparing substrate as it can be used for glucogensis (synthesis o f glucose)

Dietary protein however, is not as muscle sparing as are carbohydrates when used as a subst rate f or

glucos e synthesis. Protein is also a very expensive molecule fo r your body to use as energy.

The body would much rather store amino acids than oxidize them as protein oxidation yields less

net ATP produced per amino acid when compared to fat or carbohydrates. Therefore, it can be

stated that dietary protein has a thermogenic effect on the body.

Carbohydrates

Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dietin

rave. Ketogenic dieting ref ers to reducing carbohydrate intake to practically nothing, while s imultaneously

raising fat and protein intake. With litt le glucose f or t he brain to utilize f or energy, the body will begin

producing ketones. Ketones are by-products of f at oxidation and the brain can use ketones f or energy. Th


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does indeed have a potent f at burning eff ect, as insulin levels will be severely reduced due to lack of

carbohydrate intake. Low insulin levels correlate with high rates of f at oxidation. Indeed, the ketogenic diet

may be the single best way to lose the maximum amount of body fat in the short est amount o f time.

However, if you will quickly ref er to our goals during a pre contest diet you will notice that maintaining musc

is number one on our list, with fat loss second. If one has not properly scheduled enough time to lose body

f at and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order t

become contest -ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass.

For those who have given themselves ample time to prepare, I do not suggest using a ketogenic

diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess

the muscle sparing benefits of carbohydrates while still losing body fat.

Importance Of Carbs While Cutting

There are several main reasons that I recommend retaining carbohydrates.

The f irst reaso n being that carbohydrates are much more muscle sparing than f ats during times of st ress

when glucos e becomes a primary source of f uel (i.e. anaerobic exercise, injury, infection, etc). The muscle

sparing eff ects o f carbohydrates occur via several dif f erent mechanisms. When the body is in a low energy

state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since

they can be easily broken down (and converted if need be) to glucose molecules. Carbohydrates then spare

dietary prot ein from oxidation and these proteins can be sto red rather than oxidized.Carbohydrates are als

very muscle sparing during exercise. When one lif ts heavy weights, the primary pathway that is used to

produce ATP (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this

pathway operates in the absence of oxygen). The only substrate f or this pathway is glucose, which can be


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obtained f rom dietary carbohydrates or by breaking down glycogen (the cells st ored f orm of glucose).

If one is on a ketogenic or extreme low carb diet however, the body will need to utilize another

source to synthesize glucose from.

Since glycogen levels are low on a ketogenic diet, the body will actually convert amino acids to glucose and

this glucose will be used in the anaerobic pathway to produce ATP. These amino acids will come f rom dietar

protein, amino acids f rom the cellular amino acid pool, and f rom muscle tissue. The latter s ituation is where

one would experience muscle loss. Dietary protein would be sacrif iced for ATP production and t he depleted

amino acid poo l would not bode well for protein synthesis rates, thus causing a net loss in muscle mass.

Muscle Sparing Carbohydrates

Carbohydrates are also muscle sparing because they are a cause of insulin release. Now I know

your thinking, but Layne, you just said in your intro that low insulin levels were great for fat

burning!?

Yes, you are correct. I did indeed say that low insulin levels are good f or f at burning. Insulin inhibits lipolytic

(f at burning) activity and must be kept low if one wishes to burn a maximal amount of f at. However, the

pesky re-occurring theme of maintaining muscle prevents us f rom to tally excluding insulin f rom our pre-

contest diet arsenal, as insulin happens to be one of the most anabolic/anti-catabolic hormones in the bod

Insulin binding to the cell membrane causes all so rts of reactions in your body that are benef icial to

maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus

promoting muscle maintenance or gain. Insulin also has an antagonist (inhibitory) af f ect with regards to

several catabolic hormones, including cortiso l. Cort isol is a hormone that is released during times o f st ress

such as dieting, lif ting, injury, etc. Cort iso l produces glucose by breaking down proteins, including muscle

tissue. Cort iso l is the primary catabolic hormone that is released when one lift s o r does any kind of activity

Insulin release inhibits the activity of cortisol by preventing its release from the pancreas, thus

sparing muscle tissue from cortisols catabolic effects.


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Furthermore, it is interesting to note that long-term exposure of cells to ketones (i.e., ketogenic

diet) retard insulin-induced activation of the insulin surface receptor.

This causes one to become extremely sensitive to carbohydrates when they begin ingest ing them again

af ter they finish dieting and could lead to an undesired pos t diet f at gain. Carbohydrates act to maintain

muscle mass while dieting by maintaining cellular osmotic pressure and cell volume. Cell size is an indicator

of the st ate that t he body is in. When cells are of large volume, it s ignals that the body is in a f ed state.

When cell volume is low it signals that the body is in a starved state. Without delving too f ar into the scienc

behind this, t rust me when I say that you would like your body to think it is in a f ed state as this will increase

the levels of f at burning hormones and anabolic hormones. Cell size also indicates the anabolic st ate of th

cell. When cell volume is high, prot ein synthesis rates increase. If cell volume drops, then protein synthesis

levels drop. It is easy to inf er we would like to maintain cell volume, especially when dieting.

The problem with extreme low carbohydrate diets is they cause severe reduction in cell size.

The Glycogen Factor

The body stores carbohydrates inside cells as glycogen. For every gram of glycogen stored, the body

stores around 2.7 g of water. Therefore, cells that have greater glycogen levels will also have more volume

One can see then how low carbohydrate diets severely decrease cell size due to severe glycogen depletion

Concluding, carbohydrates help maintain muscle by increasing cell volume. One more issue to consider is


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performance. If you refer to t he goals of a pre-contest diet, you will see that number three maintains that

you must keep a high level of intensity in the gym. This is important f or several reasons. If performance

begins to suf f er, then a person will undoubtedly lose strength. This could lead to a subsequent loss o f

muscle mass due to decreased st imulation f rom a decreased training overload. Therefore, it is important

that perf ormance be kept at an opt imal level. Low glycogen levels have been associated with increased

f atigue and decreased perf ormance in athletes (endurance, strength, power output, etc).

The Research

Several studies have shown that consuming adequate amounts of carbohydrates before, during,

and after exercise may attenuate the increased fatigue and increase performance.

It is worth noting that one such study concluded that the rate of recovery is coupled with the rate

of muscle glycogen replenishment and suggests that recovery supplements should be consumed

to optimize muscle glycogen synthesis as well as fluid replacement.

It can therefore be concluded that an adequate supply of carbohydrates is crucial f or maintaining

performance and f or proper muscle recovery. Fats are very important molecules and are considered

essential to ones survival. Indeed, f ats are involved in many of the bodys processes which are required for

survival. Several key functions o f f ats in the human body are fo r energy storage and hormone synthesis.

They are the bodys pref erred source of stored energy and the most ef f icient molecule f or t he body to bur

(in terms of energy yield per gram, 9kcals/gram). The main hormone that f ats impact which we are concerne

with is testosterone. When calories are restricted, testosterone levels will drop, as the body will suppress i

release of anabolic hormones in order to spare nutrients f or oxidation (energy production).


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This makes perfect sense: the body senses it is starving and thus it represses its anabolic

hormones to prevent nutrients from being used to increase tissue mass and spares them for

energy production.

Fat Intake & Testosterone

Thats the f irst hit against tes tosterone production. Drastically lowering your fat intake is another hit againtestos terone production since f atty acids are the substrates f or cholesterol synthesis and theref ore are

also t he substrates f or testosterone synthesis (cholesterol is converted to testosterone, among other

things). Unfortunately, fats are also easily stored as adipos e tissue (body fat) So there must be so me type

of compromise between ingesting enough fat f or hormone maintenance (and subsequent muscle

maintenance) and reducing fat intake enough to decrease body fat. There has been some research done o

the ef f ects o f dietary fat on testosterone. The answer to , how much dietary fat is optimal is dif f icult to

decipher, as there are major dif f erences in the designs of the perf ormed studies.

This makes it difficult to compare them to each other and come up with a standard answer.

Several studies concluded that diets low in fat (under 15% of to tal calories) signif icantly decreased

testo sterone levels while diets higher in fat (above 30% of to tal calories) increased serum testo sterone

levels. Rather than cont inuing with this discuss ion I will provide a link to an article which covers the subject

quite nicely. To simplify everything that I have said, it seems that one should not lower fat below 15% of da

calories unless they would like to f ace extreme testos terone def iciencies. Likewise, one should not increas

f at to say 40% in order to increase testos terone. Although f at increases test osterone to a degree, it is

important to remember that testos terone is only a small piece of the larger puzzle. There are many other

hormones and factors involved in building muscle other than just tes to sterone. By increasing f at to

extremely high levels, there will be less space f or carbohydrates and protein, bot h of which are very

important f or af orementioned reasons.

As with most things in life, moderation is key.

In order to keep hormone production regular and fat burning in high gear, while allowing enough space to

supply adequate carbohydrates and prot ein for muscle sparing purposes I do no t recommend increasing fa

above 30% of daily calories. In order to come up with macronutrient t ot als f or a diet, it is necessary to

assess how many lbs per week one will need to lose to be in contest shape. This is not an exact science,

however we can still get a reasonable experience-based estimate. Here are some example calculations so

that you may have an understanding of how to go about doing this. For example, we have a subject who is mesomorph weighing 200 lbs and has 13% bodyf at. Since 3-4% is considered stage condition, that means

the subject will need to drop roughly 10% body f at which equates t o about 20 lbs. To recapitulate, I do no t

recommend dropping weight any f ast er than 1-1.5 lbs per week. Since 20 weeks is a long t ime to diet, let s

have the subject lose about 1.5 lbs per week.

I recommend that one lose approximately 80% of their weight due to calorie restriction and 20%

of their weight due to cardio (someone who is ectomorphic should do less cardio, while someone

with an endomorphic build should do more cardio).


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To lose 1.2 lbs (80%) per week f rom diet, t here must be a 600 kcal per day deficit f rom diet. To lose t he

ot her .3 lbs (20%) per week from cardio, o ne should perf orm 3 cardio sessions per week, which burn 350

kcals per session. The best way to determine ones caloric intake required to lose f at at a certain rate is to

chart calorie intake for a period of a few weeks and try to determine at what level the subject does not gain

weight (t his is the caloric baseline).

For those who do not exercise this method, a rough estimate can be made using the following

strategy.

Utilize The Subsequent Equations To Find Your Caloric Baseline:

Mesomorphs bodyweight x 15.

Ectomorphs bodyweight x 16-17.

Endomorphs bodyweight x 13-14.

So for our subject; 200 X 15 = 3000 kcals per day. This is the subjects caloric baseline (roughly).

So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day);

3000 600 = 2400 kcals per day.

Meal Frequency Is As Follows:

Mesomorphs eat every 2.5 3.5 hours.

Ectomorphs eat every 2 3 hours.

Endomorphs eat every 3.5 5 hours.


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Protein Intake

The golden standard protein intake for a bodybuilder is around 1 g/lb of bodyweight. This will

need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle

tissue when in a caloric deficit (see aforementioned section on protein).

I recommend the f ollowing protein intakes for dif f erent body types:

Mesomorphs 1.2g/lb 1.3g/lb.

Ectomorphs 1.4g/lb 1.6g/lb.

Endomorphs 1.4g/lb 1.5g/lb.*

For our subject, this equates to a protein intake of around 240-260 g protein per day. Lets go middle of th

road and set the subjects protein intake at 250 g protein per day. This means 1000 kcals have been devote

to protein intake, leaving us with 1400 kcals f or f at and carbohydrate intake.

Fat Intake

Fat intakes are as f ollows:

Mesomorphs 17% 23% of to tal calories.

Ectomophs 24%-28% of to tal calories.

Endomorphs 23%-28% of to tal calories (f at intake is increased in order to reduce carbohydrate

intake, as endomorphs may have a dif f icult time los ing fat with higher carbohydrate intakes). For o ur

subject, this equates t o about 400 550 kcal f rom fat per day (45g 60g fat per day) Once again, I

prefer the middle of the road approach and would set his f at intake at around 55g fat per day (495

kcals/day f rom fat) .

Carbohydrate Intake

Whatever calories that have not been allotted to protein and f at intake will make up total daily carbohydrate

intake. For our subject in quest ion, this leaves 2400 (1000 + 495) = 905 kcals per day f or carbohydrate

intake. This equates to 225g of carbohydrates per day.

I recommend a higher protein intake for endomorphs while dieting because of the thermogenic

effect of a higher protein intake and increased protein turnover, not because they need more

protein to maintain muscle mass.

Re-Feeding

One should also incorporate re-f eeds into t heir diet plan. Re-f eeds help boost a hormone called leptin,

which is the mother of all f at burning hormones. As one diets , leptin levels drop in an att empt by the body to

spare body f at. Periodic, proper re-f eeding can raise leptin levels and help one cont inue to burn f at an

optimum rate.A person who is lean will need to re- f eed more f requent ly than someone who has a higher

body f at percentage. For those who are below 10%, it is probably a wise idea to incorporate re- f eeds two

times per week.


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For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be

adequate, for those who are above 15%, re-feeding will probably not need to be done more than

once every week to two weeks. Obviously as one loses body fat they will need to re-feed more

often.

Re-Feed Days Should Be Planned As Follows:

Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be

quite anabolic.

Keep f at as low as poss ible during re-f eed days as high insulin levels will increase dietary f at

transpo rt into adipos e tissue. In addition dietary f at has litt le to no impact on leptin levels.

Reduce protein intake to 1 g/lb bodyweight.

Consume as litt le f ructose as poss ible as f ructos e does not have an impact on leptin levels.

Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at

least 50-100% (endos stay on the low end, while ectos should stay on the high end) over normal dielevels.

Nutrient Timing


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Nutrient Timing

s prev ous y scusse e ore, car o y ra es cause nsu n re ease,

which is very muscle sparing, but also very anti-lipolytic. It is t herefo re

important that we construct a diet so that we intersperse long periods

of low insulin levels in o rder to maximize lipolysis, coupled with s hort

periods of high insulin levels to protect muscle when it is at t he

greatest risk of catabolism. There are essentially two crucial times

during the day when muscle tissue is at the greatest risk o f catabolism.

The mos t crucial time is during your workout . As many of you already

know, working out is actually catabolic.

When one is in a calorie deficit, the catabolic effect of working out

is enhanced, as the body will attempt to raise low glucose levels

by de-aminating amino acids and converting them to glucose.

Cortisol

One of the main hormones that contro l this action is cort iso l. Unfortunately this is quite catabolic as so me

of these amino acids may come f rom muscle tissue (See carbohydrates section). It is crucial that o ne

consumes carbohydrates bef ore exercise fo r several reasons .

Dietary carbohydrates will provide fuel for the anaerobic pathway, and spare muscle tissue f rom

being converted to glucose f or f uel.

Dietary carbohydrates will cause the release of insulin, which blocks the release of cort iso l f rom th

pancreas.

Dietary carbohydrates will increase muscle glycogen levels which will improve perf ormance and

decrease f atigue.

I suggest one consume 35% of their to tal daily carbohydrates in a meal 1.5 to 2 hours bef ore their workout

as this will allow the carbohydrates adequate t ime to be digested and enter the bloodstream. I also s uggest

consuming a shake composed of 30-40g of whey protein along with dextrose o r maltodextrin during their

workout.

The carbohydrates in the shake should account for about 20% of ones total daily carbohydrate

intake.


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This Shake Will Have Several Benef its:

Spare muscle glycogen and increase perf ormance.

Spare muscle tissue.

Maintain a constant release of insulin, therefore inhibiting cort iso l release.

The cont inuous ingest ion of carbohydrates will ensure that adequate subst rate is available for the

glycolytic pathway.

It is also a wise idea to consume a post workout meal composed of whole food, low GI

carbohydrate sources (although one may consume another protein shake if they feel so inclined)

about 30 minutes after finishing the in workout shake.

This low GI carbohydrate should contain about 25% of your tot al daily carbohydrates and will help stabilize

blood sugar levels. You see, dextrose causes a very large insulin spike, and actually can cause insulin to be

over secreted, when insulin is o ver secreted, blood sugar levels will drop rapidly as insulin disposes of the

glucos e into the t issues and one may even begin to experience hypoglycemia (low blood sugar). Low blood

sugar may lead one to experience an increase in hunger. A lower GI carbohydrate and protein meal post

workout will help counteract this negative ef f ect by stabilizing blood sugar levels. The other time of day

when one should consume a meal containing carbohydrates is upon rising. Waking up is actually a s tressf u

time on the body and in an eff ort to ready itself the body releases several catabo lic hormones in order to

produce energy f or the fasted person. The main two hormones released are cort isol and glucogen both of

which can be catabolic to muscle t issue.

Consuming a carbohydrate meal will retard the release of these catabolic hormones and spare

muscle tissue. It will also make you feel better by providing fuel for your brain to run on.


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There is so me anecdot al evidence that suggests consuming a meal containing carbohydrates may also help

suppress hunger later in the day. I suggest consuming 15% of your daily carbohydrate intake at this meal in

the f orm of low GI carbohydrates. The remaining 5% of your to tal daily carbohydrates should come from

veggies throughout t he day such as salad, broccoli, peas, etc. If you happen to workout af ter breakfast ,

merely combine breakfast and your pre workout meal. Thus 35% + 15% = 50% of daily carbohydrate intake

should be in pre workout/breakf ast meal. During these high carbohydrate meals one s hould aim to keep fat

as low as possible. High insulin levels increases f atty acid transport into adipose tissue, so it is a good ide

to keep your f at low during times of high insulin.

You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals.

Protein intake should be spread fairly evenly over all of your meals.

Layne Norton Gallery:

The Following Is A List Of Acceptable Protein, Carbohydrate, & Fat Sources While Dieting:

Protein:

Tuna or most any f ish.

Cottage cheese.

Eggs (especially the whites).

Chicken breast (boneless s kinless).

Turkey breast (boneless skinless).

Lean beef.

Low fat or no f at cheese.

Low f at pork.

Milk protein iso late.

Whey protein.

Soy protein.

Essentially most any other source of protein so long as it is low in saturated f at and carbohydrate

Carbohydrates:

Sweet potatoes.

Oat meal, oat bran, oat bran cereal (i.e. cheerios).

Bran cereal.

Brown rice.

Wheat bread (try to limit to 2 slices per day).

Beans.

Low f at popcorn (low fat butt er spray makes this a delicacy).

Fruits (limit to 2-3 servings per day).


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Malto dextrin (during workout ).

Dextrose (during workout)

Vegetables.

Stay away f rom ref ined grains and anything that s ays enriched or high f ructos e corn syrup on th

label!

Fat:

Omega 3 capsules (i.e. f ish o il capsules).

Flax seed oil.

Primrose oil.

Borage oil.

Olive oil.

Nuts (limit to 1 serving per day), peanut but ter (as long as it does not contain hydrogenated oils).

Egg yolks.

Fish (salmon especially).

All ot her f at should come as a by-product of your carbohydrate and protein intake.

References

1. Nygren J, Nair KS. Dif f erential regulation of prot ein dynamics in splanchnic and skeletal

muscle beds by insulin and amino acids in healthy human subjects. Diabetes 2003 Jun;52(6):1377-8

2. Garrett , Reginald H. and Charles M. Grisham. Biochemistry 2nd Edition.

Saunders College Publishing. United States: 1999.


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3. Hart et al. Eff icacy of a high-carbohydrate diet in catabolic illness. Crit Care Med 2001

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4. Yokoo et al. Distinct ef f ects o f ketone bodies on down-regulation of cell surface insulin

recepto r and insulin receptor substrate-1 phosphorylation in adrenal chromaf f in cells. J Pharmacol

Exp Ther 2003 Mar;304(3):994-1002

5. Meijer AJ. Amino acids as regulato rs and components of nonproteinogenic pathways. J

Nutr 2003 Jun;133(6):2057S-62S

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inactive dephosphorylated state. Mol Cell Biol 1999 Jul;19(7):4684-94

8. Brosnan JT. Comments on metabolic needs f or glucose and the ro le of gluconeogenesis.

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9. Shephard RJ, Leatt P. Carbohydrate and f luid needs of the soccer player. Sports Med 198

May-Jun;4(3):164-76

10. Tsintzas , O.K., Williams C., Boobis, L.Greenhaf f , P. Carbohydrate ingest ion and s ingle musc

f iber glycogen metabo lism during prolonged running in man. Journal of Applied Physiology 1996; 81

(2) : 801 809.

11. Rockwell MS, Rankin JW, Dixon H. Eff ects of muscle glycogen on perf ormance of repeated

sprints and mechanisms of f atigue. . Int J Sport Nutr Exerc Metab 2003 Mar;13(1):1-14

12. Haf f GG, Lehmkuhl MJ, McCoy LB, Stone MH. Carbohydrate supplementat ion and resistanc

training J Strength Cond Res 2003 Feb;17(1):187-96

13. Karelis AD, Peronnet F, Gardiner PF. Glucos e infusion att enuates muscle fat igue in rat

plantaris muscle during prolonged indirect stimulation in situ. Exp Physiol 2002 Sep;87(5):585-92

14. Williams MB, Raven PB, Fogt DL, Ivy JL. Ef f ects of recovery beverages on glycogen

rest oration and endurance exercise perf ormance. J Strength Cond Res 2003 Feb;17(1):12-9

15. The Journal of Nutrit ion, Sept 2000 v130 i9 p2356 High Dietary Fat Intake Increases Renal Cys

Disease Progression in Han:SPRD-cy Rats . Shobana Jayapalan; M. Hossein Saboorian; Jeff W.

Edmunds; Haro ld M. Aukema.

16. American Journal of Clinical Nutrition, Dec 1996 v64 n6 p850(6) Eff ects of dietary fat and f iber

on plasma and urine androgens and estrogens in men: a cont rolled f eeding study. Joanne F. Dorgan;

Joseph T. Judd; Christopher Longco pe; Charles Brown; Arthur Schatzkin; Beverly A. Clevidence; Willia

S. Campbell; Padmanabhan P. Nair; Charlene Franz; Lisa Kahle; Philip R. Taylor.

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subcutaneous and visceral fat in women. Med Sci Sports Exerc 1997 Dec;29(12):1549-53

Special Thanks To

Ted Fletcher f or his help in editing this art icle.

Par Deus and Spook of htt p://www.mindandmuscle.net/ f or allowing me to link their leptin art icles

Bryan Haycock of htt p://www.thinkmuscle.com and http://www.hypertro phy-specif ic.com/ f or

allowing me to provide a link to t he dietary f at art icle on his web site.

Vince McConnell of http://www.etf itness.com and http://www.dolf zine.com for allowing me to

provide a link to his VICI cardio article on do lfzine.

Dr. Joe Klemczewski of htt p://www.joesrevolut ion.com f or all of his help and guidance in

preparing me f or my contests and showing me how to get the f inal week right!


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Disclaimer: Please note that this art icle is an archived article f rom Dr. Norton and may no longer

ref lect all his views on the subject. Please see his website www.biolayne.com and his column in

Muscular Development magazine to keep up with his current views.

Author:Pro Natural Bodybuilder Layne Norton
http://www.jdoqocy.com/click-3333518-10409943?url=http://bodyspace.bodybuilding.com/str8flexed/


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the ultimate cutting diet revised

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