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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 winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals.

If you want to do well in a bodybuilding competition, you should expect to do nothing less. Bef ore I begin talking about a proper pre-contest diet, we need to examine exactly how long a person should diet f or a contest. T he f irst thing that should be done is an assessment of your body. Look yourself over and be honest about your f aults, strengths, and about how long you think it will take f or you to get into stage shape.

Importance Of Slow Dieting

Keep in mind that if you think you have around 25 lbs of f at to lose, you are not going to be able to lose it all in 10 weeks and keep all

of your lean body mass. Aim to diet as slowly as possible. T he severity of your calorie def icit 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 of bodyweight per week will allow one to retain most of their muscle mass. One can probably lose up to 1.5 lbs per week and retain most, if not all of their muscle mass (provided their training and nutrition are optimized).

Dieting Too Fast?

If one tries to push their body to lose more than 2 lbs per week f or any length of time, then they will begin to experience quite a bit of muscle loss. It is f or this reason that I usually try to give myself enough time so that I only need to lose 1-1.5 lbs per week at most. If one is naturally ectomorphic (has an easy time losing weight) however, they may want to diet f or a shorter period of time, and I would recommend a time period of 11-15 weeks. If one is naturally endomorphic (has a hard time losing weight), then they may want to lengthen their dieting time to 16-22 weeks. If this is the f irst time that you have ever done a contest then you would want to also give yourself an extra week as you will probably experience a hitch at some point along the way.

Diet Inf ormation

T he diet that one f ollows f or their contest will be the single most important determining f actor 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 razor sharp on contest day, then the mass will mean little. 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 possible. 2. Lose as much f at as possible. 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) state, muscle loss can occur although a calorie def icit is required to lose f at. T his calorie def icit will also cause one to f eel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives.

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

Protein
Protein is probably the single most important macronutrient f or the purposes of maintaining muscle on a diet. Dietary protein is hydrolyzed (broken down) into its constitutive amino acids during digestion. T hese amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Dietary protein is also very important as amino acid availability is the single most important variable f or protein synthesis to occur. T his means that protein synthesis increases in a linear f ashion (directly proportional to plasma amino acid concentrations) until the plasma amino concentrations are approximately twice that of normal plasma concentrations. To generalize f or the less scientif ically inclined, ingesting enough dietary protein is very important f or someone who is looking to gain muscle, or maintain it while dieting. Dietary protein 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 f or glucogensis (synthesis of glucose). Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate f or glucose synthesis. Protein is also a very expensive molecule f or 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 dieting rave. Ketogenic dieting ref ers to reducing carbohydrate intake to practically nothing, while simultaneously raising f at and protein intake. With little glucose f or the 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. T his

does indeed have a potent f at burning ef f 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 f at in the shortest amount of time. However, if you will quickly ref er to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with f at 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 to become contest-ready in time. Unf ortunately, 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.

T he f irst reason being that carbohydrates are much more muscle sparing than f ats during times of stress when glucose becomes a primary source of f uel (i.e. anaerobic exercise, injury, inf ection, etc). T he muscle sparing ef f ects of 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 protein f rom oxidation and these proteins can be stored rather than oxidized.Carbohydrates are also very muscle sparing during exercise. When one lif ts heavy weights, the primary pathway that is used to produce AT P (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this pathway operates in the absence of oxygen). T he only substrate f or this pathway is glucose, which can be

obtained f rom dietary carbohydrates or by breaking down glycogen (the cells stored 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 AT P. T hese amino acids will come f rom dietary protein, amino acids f rom the cellular amino acid pool, and f rom muscle tissue. T he latter situation is where one would experience muscle loss. Dietary protein would be sacrif iced f or AT P production and the depleted amino acid pool would not bode well f or 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 totally excluding insulin f rom our precontest diet arsenal, as insulin happens to be one of the most anabolic/anti-catabolic hormones in the body. Insulin binding to the cell membrane causes all sorts 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 cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lif ting, injury, etc. Cortisol produces glucose by breaking down proteins, including muscle tissue. Cortisol is the primary catabolic hormone that is released when one lif ts or 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.

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.

T his causes one to become extremely sensitive to carbohydrates when they begin ingesting them again af ter they f inish dieting and could lead to an undesired post 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 state that the body is in. When cells are of large volume, it signals 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 science behind this, trust 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 state of the cell. When cell volume is high, protein 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

T he body stores carbohydrates inside cells as glycogen. For every gram of glycogen stored, the body stores around 2.7 g of water. T heref ore, 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

perf ormance. If you ref er to the 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. T his is important f or several reasons. If perf ormance begins to suf f er, then a person will undoubtedly lose strength. T his could lead to a subsequent loss of muscle mass due to decreased stimulation f rom a decreased training overload. T heref ore, it is important that perf ormance be kept at an optimal 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 theref ore be concluded that an adequate supply of carbohydrates is crucial f or maintaining perf ormance 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 f or survival. Several key f unctions of f ats in the human body are f or energy storage and hormone synthesis. T hey are the bodys pref erred source of stored energy and the most ef f icient molecule f or the body to burn. (in terms of energy yield per gram, 9kcals/gram). T he main hormone that f ats impact which we are concerned with is testosterone. When calories are restricted, testosterone levels will drop, as the body will suppress its release of anabolic hormones in order to spare nutrients f or oxidation (energy production).

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

T hats the f irst hit against testosterone production. Drastically lowering your f at intake is another hit against testosterone production since f atty acids are the substrates f or cholesterol synthesis and theref ore are also the substrates f or testosterone synthesis (cholesterol is converted to testosterone, among other things). Unf ortunately, f ats are also easily stored as adipose tissue (body f at) So there must be some type of compromise between ingesting enough f at f or hormone maintenance (and subsequent muscle maintenance) and reducing f at intake enough to decrease body f at. T here has been some research done on the ef f ects of dietary f at on testosterone. T he answer to, how much dietary f at 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 f at (under 15% of total calories) signif icantly decreased testosterone levels while diets higher in f at (above 30% of total calories) increased serum testosterone levels. Rather than continuing with this discussion I will provide a link to an article which covers the subject quite nicely. To simplif y everything that I have said, it seems that one should not lower f at below 15% of daily calories unless they would like to f ace extreme testosterone def iciencies. Likewise, one should not increase f at to say 40% in order to increase testosterone. Although f at increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle. T here are many other hormones and f actors involved in building muscle other than just testosterone. By increasing f at to extremely high levels, there will be less space f or carbohydrates and protein, both 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 f at burning in high gear, while allowing enough space to supply adequate carbohydrates and protein f or muscle sparing purposes I do not recommend increasing f at above 30% of daily calories. In order to come up with macronutrient totals f or a diet, it is necessary to assess how many lbs per week one will need to lose to be in contest shape. T his 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 a 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 to about 20 lbs. To recapitulate, I do not recommend dropping weight any f aster than 1-1.5 lbs per week. Since 20 weeks is a long time to diet, lets 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).

To lose 1.2 lbs (80%) per week f rom diet, there must be a 600 kcal per day def icit f rom diet. To lose the other .3 lbs (20%) per week f rom cardio, one should perf orm 3 cardio sessions per week, which burn 350 kcals per session. T he best way to determine ones caloric intake required to lose f at at a certain rate is to chart calorie intake f or a period of a f ew weeks and try to determine at what level the subject does not gain weight (this 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.

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 f or 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 the road and set the subjects protein intake at 250 g protein per day. T his means 1000 kcals have been devoted 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 total calories. Ectomophs 24%-28% of total calories. Endomorphs 23%-28% of total calories (f at intake is increased in order to reduce carbohydrate intake, as endomorphs may have a dif f icult time losing f at with higher carbohydrate intakes). For our subject, this equates to about 400 550 kcal f rom f at per day (45g 60g f at per day) Once again, I pref er the middle of the road approach and would set his f at intake at around 55g f at per day (495 kcals/day f rom f at) .

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 question, this leaves 2400 (1000 + 495) = 905 kcals per day f or carbohydrate intake. T his 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 their 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 attempt by the body to spare body f at. Periodic, proper re-f eeding can raise leptin levels and help one continue to burn f at an optimum rate. A person who is lean will need to re-f eed more f requently 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.

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-f eed on the day you work your worst body part(s) as re-f eeding will not only raise leptin, but be quite anabolic. Keep f at as low as possible during re-f eed days as high insulin levels will increase dietary f at transport into adipose tissue. In addition dietary f at has little to no impact on leptin levels. Reduce protein intake to 1 g/lb bodyweight. Consume as little f ructose as possible as f ructose 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 diet levels.

Nutrient Timing
As previously discussed bef ore, carbohydrates cause insulin release,

As previously discussed bef ore, carbohydrates cause insulin release, which is very muscle sparing, but also very anti-lipolytic. It is theref ore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism. T here are essentially two crucial times during the day when muscle tissue is at the greatest risk of catabolism. T he most 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.

Nutrie nt Timing

Cortisol
One of the main hormones that control this action is cortisol. Unf ortunately this is quite catabolic as some of these amino acids may come f rom muscle tissue (See carbohydrates section). It is crucial that one consumes carbohydrates bef ore exercise f or several reasons. Dietary carbohydrates will provide f uel f or 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 cortisol f rom the pancreas. Dietary carbohydrates will increase muscle glycogen levels which will improve perf ormance and decrease f atigue. I suggest one consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours bef ore their workout as this will allow the carbohydrates adequate time to be digested and enter the bloodstream. I also suggest consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during their workout.

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

This Shake Will Have Several Benef its:

Spare muscle glycogen and increase perf ormance. Spare muscle tissue. Maintain a constant release of insulin, theref ore inhibiting cortisol release. T he continuous ingestion of carbohydrates will ensure that adequate substrate is available f or 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.

T his low GI carbohydrate should contain about 25% of your total 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 over secreted, blood sugar levels will drop rapidly as insulin disposes of the glucose into the tissues 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. T he other time of day when one should consume a meal containing carbohydrates is upon rising. Waking up is actually a stressf ul time on the body and in an ef f ort to ready itself the body releases several catabolic hormones in order to produce energy f or the f asted person. T he main two hormones released are cortisol and glucogen both of which can be catabolic to muscle tissue.

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.

T here is some anecdotal 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. T he remaining 5% of your total daily carbohydrates should come f rom veggies throughout the day such as salad, broccoli, peas, etc. If you happen to workout af ter breakf ast, merely combine breakf ast and your pre workout meal. T hus 35% + 15% = 50% of daily carbohydrate intake should be in pre workout/breakf ast meal. During these high carbohydrate meals one should aim to keep f at as low as possible. High insulin levels increases f atty acid transport into adipose tissue, so it is a good idea 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 skinless). Turkey breast (boneless skinless). Lean beef . Low f at or no f at cheese. Low f at pork. Milk protein isolate. Whey protein. Soy protein. Essentially most any other source of protein so long as it is low in saturated f at and carbohydrates.

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 f at butter spray makes this a delicacy). Fruits (limit to 2-3 servings per day).

Malto dextrin (during workout). Dextrose (during workout) Vegetables. Stay away f rom ref ined grains and anything that says enriched or high f ructose corn syrup on the label!

Fat:
Omega 3 capsules (i.e. f ish oil capsules). Flax seed oil. Primrose oil. Borage oil. Olive oil. Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils). Egg yolks. Fish (salmon especially). All other f at should come as a by-product of your carbohydrate and protein intake.

Ref erences
1. Nygren J, Nair KS. Dif f erential regulation of protein dynamics in splanchnic and skeletal muscle beds by insulin and amino acids in healthy human subjects. Diabetes 2003 Jun;52(6):1377-85 2. Garrett, Reginald H. and Charles M. Grisham. Biochemistry 2nd Edition. Saunders College Publishing. United States: 1999.

3. Hart et al. Ef f icacy of a high-carbohydrate diet in catabolic illness. Crit Care Med 2001 Jul;29(7):1318-24 4. Yokoo et al. Distinct ef f ects of ketone bodies on down-regulation of cell surf ace insulin receptor and insulin receptor substrate-1 phosphorylation in adrenal chromaf f in cells. J Pharmacol Exp T her 2003 Mar;304(3):994-1002 5. Meijer AJ. Amino acids as regulators and components of nonproteinogenic pathways. J Nutr 2003 Jun;133(6):2057S-62S 6. Schliess F, Haussinger D. Cell volume and insulin signaling. Int Rev Cytol 2003;225:187-228 7. Chen et al. Osmotic shock inhibits insulin signaling by maintaining Akt/protein kinase B in an inactive dephosphorylated state. Mol Cell Biol 1999 Jul;19(7):4684-94 8. Brosnan JT. Comments on metabolic needs f or glucose and the role of gluconeogenesis. Eur J Clin Nutr 1999 Apr;53 Suppl 1:S107-11 9. Shephard RJ, Leatt P. Carbohydrate and f luid needs of the soccer player. Sports Med 1987 May-Jun;4(3):164-76 10. Tsintzas, O.K., Williams C., Boobis, L.Greenhaf f , P. Carbohydrate ingestion and single muscle f iber glycogen metabolism during prolonged running in man. Journal of Applied Physiology 1996; 81 (2) : 801 809. 11. Rockwell MS, Rankin JW, Dixon H. Ef f 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 supplementation and resistance training J Strength Cond Res 2003 Feb;17(1):187-96 13. Karelis AD, Peronnet F, Gardiner PF. Glucose inf usion attenuates muscle f atigue 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 restoration and endurance exercise perf ormance. J Strength Cond Res 2003 Feb;17(1):12-9 15. T he Journal of Nutrition, Sept 2000 v130 i9 p2356 High Dietary Fat Intake Increases Renal Cyst Disease Progression in Han:SPRD-cy Rats. Shobana Jayapalan; M. Hossein Saboorian; Jef f W. Edmunds; Harold M. Aukema. 16. American Journal of Clinical Nutrition, Dec 1996 v64 n6 p850(6) Ef f ects of dietary f at and f iber on plasma and urine androgens and estrogens in men: a controlled f eeding study. Joanne F. Dorgan; Joseph T. Judd; Christopher Longcope; Charles Brown; Arthur Schatzkin; Beverly A. Clevidence; William S. Campbell; Padmanabhan P. Nair; Charlene Franz; Lisa Kahle; Philip R. Taylor. 17. Abe T, Kawakami Y, Sugita M, Fukunaga T. Relationship between training f requency and subcutaneous and visceral f at in women. Med Sci Sports Exerc 1997 Dec;29(12):1549-53

Special Thanks To
Ted Fletcher f or his help in editing this article. Par Deus and Spook of http://www.mindandmuscle.net/ f or allowing me to link their leptin articles Bryan Haycock of http://www.thinkmuscle.com and http://www.hypertrophy-specif ic.com/ f or allowing me to provide a link to the dietary f at article on his web site. Vince McConnell of http://www.etf itness.com and http://www.dolf zine.com f or allowing me to provide a link to his VICI cardio article on dolf zine. Dr. Joe Klemczewski of http://www.joesrevolution.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!

Disclaimer: Please note that this article 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