Shred Smart And Stress Less

Are you super hungry while cutting? Do you go to sleep at night and dream about food? Dieting for a show brings along a whole set of mind games of its own. Don’t stress, shred smart with these helpful tips.

- Werner Beukus

PUMP UP THE PROTEIN

When you lean out for a show you have to hold on to your muscle by increasing your protein intake.

You should actually take in a higher percentage of your calories from protein when you are dieting than when you are trying to add muscle in the off-season. Known as the most satiating macronutrient, protein will help you through the tough patches in your prep, especially when you lower your total caloric consumption.

GET YOUR PROTEIN FROM:

--  Lean beef --  Tuna in water --  Chicken breasts --  Whey protein

ESSENTIAL VEGGIES

Low calorie green leafy vegetables will become your best friend when you are in a cutting phase. Eating healthy and watching your calories is one thing but when you compete you need to go much further than that. Make a point of having green vegetables such as kale, spinach or cabbage at every main meal to keep your body functioning at an optimal level.

CARB CONSUMPTION

Carbohydrates are stored in your muscles and the liver and utilised to provide energy to muscles. When you train your body converts stored carbs into adenosine triphosphate which is used as energy.

Save the bulk of your carb consumption, critical for recuperation and muscle growth, for the post-workout period when your body is severly depleted. This is the ideal time to eat high-glycemic carbohydrates such as fruits, bread and cereals. If you cut carbs too drastically your performance in the gym will suffer and you increase your chances of losing muscle.

GET YOUR CARBS FROM: --  Sweet potatoes --  Vegetables --  Brown rice --  Oats

GO FOR NUTRIENT-DENSITY