You know what I'm talking about, this feeling of deconstructing your physique at the beginning of a diet? This feeling of muscle loss, t-shirts are getting "loose" ... You seem even fatter at some point.
You are at stage 1, the worst. To make it clear, you are not yet cut enough to see something interesting, and you are losing your muscular curves. You even see your abdominal and lumbar section wilting and losing tone. This is what happens to you, your body is having glycogen depletion.
You don't have to be in ketosis or very low in carbohydrates, but a noticeable decrease in your carbohydrates can cause this effect. Generally a decrease in carbohydrate intake will facilitate the burning of fat.
One thing is sure, you don't lose muscle mass. From the moment a cheat meal is allowed, your biceps and pecs return magically, for a few days at least. Take the example of a balloon, whether it is filled or empty of air, it contains the same amount of latex, only its appearance changes depending on what fills it.
Your muscles and your skin act the same way. If the cells are empty, they soften and lose tone. It's a necessary evil that will be less and less apparent as your fat level decreases.
To cycle carbohydrates can help restore your glycogen storage on a regular basis. Others will prefer to be very low in hydrates and bailing during the weekend. Regardless of your dietary approach, being "flat" or having "flat muscle" is not synonymous with loss of muscle tissue automatically.
One of the combinations of supplements that I find useful in these difficult caloric restriction periods is the use of 3 products. First of all, add 5gr (1 scoop) of Creatine HCL twice a day, one just before or during training.
This will help you maintain higher creatine levels to overcome the lack of glycogen and retain more intracellular water (thus in the muscle) which will give you the impression of a firmer muscular roundness.
Another product on which most of the chemical process of cellular volumization rests is magnesium. A majority of the population is lacking magnesium. Use 2 to 3 Magnesium capsules after training since intense exercise sessions accentuate electrolyte depletion including magnesium.
Another dose of 2 to 3 capsules before bedtime can also help sleep by relaxing muscles and inhibiting the sympathetic nervous system, allowing for an ideal state of relaxation and ideal recovery during your sleep.
The third ingredient is simple, don't cut your sodium intake! In fact eat foods rich in potassium and add sodium (pink, celtic, sea, etc ...) to your recipes. Sodium and potassium are necessary for cellular volumization and absorption of amino acids.
Minimally, ensure your sodium reserves before and after training. Blood volume is highly dependent on sodium levels and if you are low in sodium, the pump you receive during training will be almost non-existent.
Also be sure to consume regular foods rich in potassium. Potatoes, broccoli, spinach, avocados, bananas and squash, to name a few, are excellent sources of potassium.
These ingredients will help you minimize the impact of a severe diet but are not a magic formula.
Focus on what you want to achieve, not what you look at the moment. If you change plans constantly, you will not get anything.
Remember: When in doubt, keep going!
Written by Stephane Aube – HUNGRY FOR VICTORY