Thread by @TheForeverAlpha

How To Maintain Muscle On A Diet, With The Strategic Use Of Carbs (Thread)

This will be the most hated thread on Twitter.

I don't care, because I'm right.

Going zero carb is a good idea if you're obese OR inactive.

But if you're a normal guy, you're risking your muscle...

If you're obese, zero carb won't risk muscle mass.

If you're inactive, you NEED to get active.

Normal guys who lift weights and don't want their hard work to go to waste, are going to want SOME carbs in their diet, and ideally at the right time.

Here's how:

#1) Zero Carbs = Lower Training Intensity

Lower glycogen stores & lower blood glucose lead to your muscular AND nervous system not performing at their peak.

You'll lift less in the gym.

Your training stimulus will suffer.

There will be less of an 'incentive' to keep muscle.

#2) Zero Carbs = Slower Recovery Between Sets

You MIGHT be able to perform a couple of explosive sets on low carbs. But the problem is that (especially in a deficit) your performance QUICKLY drops off on the 3rd/4th set, and the next exercises.

Less stimulus.

Less incentives.

#3) Zero Carbs = Slower Recovery Between Workouts

Slower glycogen replenishment, higher stress/cortisol levels & less sleep (although not for everyone), ALL mean that you can recover from as much stimulus as having SOME strategic carbs in your diet.

Less recovery.

Less growth.

#4) Zero Carbs = More Catabolic

Carbs are largely anabolic - they help to prevent muscle breakdown.

This is especially true if consumed within a handful of hours of a hard workout.

You don't want to miss out on these benefits.

Strategic Carbs = More Muscle & Strength

The above 4 factors combine to allow you to recover from higher workloads:

1) You'll be able to lift more weight
2) You'll be able to lift more weight for longer
3) You'll be able to recover from all this in less time

So how many carbs should you eat per day?

Firstly, you need to figure out how much energy you need to consume to lose fat. THEN protein. THEN fats. THEN carbs.

I teach you how to do this (from a % perspective) here:

foreveralphablog.co.uk/body-recomposi…

Another way of looking at it is to look at your activity level (and I've said before - carbs aren't the problem, a lack of activity is):

Sedentary - 0-1 grams of carbs per pound of bw
Somewhat active - 1-2 grams
Very active - 2-3 grams

That covers the QUANTITY of carbs.

What about QUALITY, or the TYPE of carbs?

What about the TIMING?

I am going to show you the exact types of carbs that are best for post workout recovery, what times to eat them, and how to carb-cycle effectively to...

Maximise your muscle retention/gains during a diet.

This is absolutely crucial if you're:

A) Not obese
B) Lifting weights, and are fairly active

You DO NOT want to be compromising muscle mass for a plethora of reasons.

If you want to know exactly how to set up your diet...

The May's IFFT newsletter has you covered.

It's a long-ass newsletter with detailed diet suggestions, examples and plans for you if you're currently doing IF, but are afraid of looking too skinny, or losing your muscle mass.

Skinny arms? Don't worry.

You have THREE DAYS left:

Get into Economy below, and this comprehensive carb-cycling newsletter will be sent directly to your inbox in THREE DAYS:

foreveralphablog.co.uk/ifft-coaching/