Wrong Idea?

I am not saying that you should go to McDonald’s and slam three Big Macs and a silo of soda just because it fits your daily macros. Obviously, it’s better to plan your diet around good, micronutrient-rich healthy foods. However, if you need to have that pint of ice cream or something else you have been craving, you may fit that into your daily macronutrients and not have it negatively affect your body composition.

But, what about the glycemic index (GI), dummy?

GI is absolutely irrelevant when it comes to body composition due to the metabolic equation, which is similar to the law of thermodynamics. There are always going to be insulin spikes, no matter what you eat. What is important is your total caloric content during the day. Your body will use the energy it needs, regardless of where it has to get the energy. Low GI or high GI, it does not matter.

I would add, for those athletes on performance enhancing drugs, there may be a small positive effect to eating lower glycemic foods and eating on a schedule, as hormone levels may be fluctuating much more. As such there may be added benefit depending on what “supplements” are being taken, but that’s not really relevant for most of us.

The Truth About Carbs

“Carbohydrate” is nothing more than a dressed-up name for sugar. I’ve said this time and time again – the end results of a bagel, a Pixy Stick, and a baked potato are essentially the same. The body will break them down into glucose.

The body needs readily available sources of energy like glucose and carbs, otherwise your body will tap into your muscle tissue. Anaerobic exercise (like weight training) uses almost exclusively glucose for energy, through the process of glycolysis. Carbohydrates, fatty tissues, and dietary fats all have great protein sparing effects, which is important in conserving muscle tissue.

The bottom line is, in the event of a calorie surplus (after carbs are converted to glucose), whatever is not used to fuel bodily functions is shuttled into fat stores. Unused carbohydrates (and other macronutrients, for that matter) will make you gain body fat. Our primary goal with carbohydrates is to provide enough energy for the body, but no more.

Carb Cycling

Carb cycling is a strategy employed by many athletes trying to lose body fat. This involves following a plan that would be three to four low carb days, followed by one high carb day. The low carb days will create both a carbohydrate deficit and a calorie deficit (typically) that will help burn excess body fat. The high carb day will “fool” your body into thinking you are not dieting anymore, and some of those hormones that we need to burn fat will start to rise again. One of the reasons I believe this works is that your body likes homeostasis, and you are constantly changing a large variable here, leaving your body reacting in order to seek equilibrium.

Another good reason to have a high carb day is to replenish muscle glycogen. This is important to have as a direct source of energy for our workouts. I would recommend not going any lower than 100 grams of carbohydrates on low days, as we would like to avoid ketosis. With this kind of diet, you can plan on seeing some big results, and be able to really take a day to relax with more carbs.

Back To IIFYM

There is no such thing as eating “clean” foods or “bad” foods (again, as far as body composition is concerned, not overall health). Body composition is regulated by macronutrient targets and calorie requirements, and you can fill those with foods of your preference.

For example the following two meals are roughly equal:

1. 600 calories, 30 grams carbohydrates, 40 grams protein, and 25 grams fat derived from 8oz chicken breast, 8oz broccoli, 8oz white rice, and 2 tsp Smart Balance butter.
2. 600 calories, 40 grams carbohydrates, 30 grams protein, and 20 grams fat derived from 3 slices of Papa John’s chicken Alfredo pizza.

Now, for myself personally, to cut from where I am now to 7% body fat, my macronutrient breakdown is something like 250 grams protein, 230 grams carbohydrates, and 80 grams of fat. I can meet these numbers by eating traditionally “clean” foods for the most part. If I choose to meet them by eating pizza and a dish of ice cream or drinking a Coke, I may not feel quite as well, but it will make no difference in body composition.

Summary

When it comes to body composition, IIFYM is a great slogan to live by. Understanding the truth about carbohydrates and macronutrients can make all the difference between you giving up on your workout, diet or exercise regimen solely because you “gave in” to something greasy and continuing onward and upward toward obtaining your fitness goals.

Photos courtesy of Shutterstock.

The post Eat What You Want: Your Macros and the Truth About Carbs appeared first on Breaking Muscle.

Types of Powerlifting Gear

There are several types of gear specifically designed to help lifters take it to the next level. I’ve broken them down into two categories. First we will look at the various types of suits and shirts, then we will examine wraps and sleeves.

Squat Suits, Bench Shirts, and Deadlift Suits

Powerlifting uniforms help keep lifters safe during squat, bench press, and deadlift exercises by compressing the body and keeping the hips aligned. These suits are built to do one thing and one thing only – create an uncomfortably tight fit. While they are uncomfortable to wear, they are well worth it if your goal is to push more weight and do so safely.

Having said that, an athlete must bear in mind the different rules and regulations of competitive lifting. Avoid regularly lifting in uniforms if you are preparing to compete in a 100% Raw Powerlifting Federation meet, for example.

If the powerlifting federation you’re competing in allows uniforms, then it’s important to note that your competitors will likely be training in uniforms, therefore, you need to be training in uniforms or they will have an advantage. Anyone who has ever put one on knows that they take some getting used to.

Make sure your uniform is the right fit for your body. Do this by measuring around your arms, chest, waist, and thighs to find the appropriate size. As a general rule of thumb, the tighter you can get it, the better. In fact, it should require the assistance of someone to get it on, but not so tight that the suit limits your range of motion.

Squat Suits

Squat suits look like a regular one-piece singlet, but they’re far from ordinary. They have very sturdy seams and sport a double- or triple-ply design that makes them ultra durable. Squat suits are designed to amplify your stretch reflex at the bottom of your squat. The more your stretch reflex is amplified, the more power you will be able to generate. While squat suits will help you lift more, some lifters experience more carryover than others (100-200 lbs vs 20-50 lbs more), depending on their form and whether or not their suit fitted correctly.

Bench Shirts

Bench shirts can be made out of a variety of materials, including polyester, denim, and canvas. They come in varying thickness and offer support thanks to built in elastic properties. When you put on a bench shirt, it makes your arms naturally want to be out in front of you. The shirt compresses the chest and arms, and as a result, it offers more resistance to the eccentric phase of your lift. This added support makes the bench shirt a must when it comes to maximum bench press attempts.

Deadlift Suits 

Deadlift suits look and function similarly to squat suits, but they feature different stitching and flare in the legs that is designed uniquely for the deadlift exercise. Because powerlifting uniforms can be expensive, some lifters use a squat suit for both the squat and the deadlift exercises. Both the squat suit and deadlift suits offer resistance to the eccentric phases of your lift and help you push through the sticky points of heavy lifts.

Knee Wraps, Knee Sleeves & Wrist Wraps

When properly used, powerlifting wraps and sleeves can dramatically improve knee safety when lifting heavy weight. Additionally, they can help you lift 5 to 10 percent more weight.

Knee Wraps

Knee wraps are long, heavy wraps that stretch out to about twenty feet. They are designed to be strategically wrapped around knees to absorb stress. Every lifter has a special way of knee wrapping, but the basic guidelines can be found here:

Knee Sleeves 

Knee sleeves feature strong, bonded fabric and are made of neoprene to fit snugly and stay in place during use. Avoid making a habit of always wearing knee protection. Otherwise, the tissues in your knees may not develop as strong as they ought to be.

Wrist Wraps 

Wrist wraps are one of the most cost-effective pieces of powerlifting gear out there. They can be used for bench press, heavy dumbbells, and any other heavy lifting exercise that requires extra wrist support. However, wrist wraps should not replace forearm workouts. The purpose of wrist wraps is to compress your wrists and provide support, not necessarily make them stronger.

Summary

If you want to move more weight, get stronger faster and protect your body, then invest in powerlifting gear. Uniforms and wraps like the ones mentioned above will help you reach new heights in the gym and attain personal goals.

Powerlifting photos courtesy of Becca Borawski.

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