Page 45 - NGA NATURALmag 2017 FEBRUARY
P. 45

Winter 2017
3 Disordered Eating Patterns
If a a a a a a a a a cheat day is turning into an an all-out binge a a a a a a a a a competitor’s dietary pattern can begin to to to look like an an eating disorder where food is is extremely restricted for a a a a a a a a a large portion of the the week with a a a a a a a a a binge on on their cheat day Competing should enhance a a a a a a a a a competi- tor’s life not detract from it it therefore a a a a a a a a a a a a a competitor should make an effort to to to maintain a a a a a a a a a healthy relation- ship with food during contest prep 4 Adjustments Are Difficult
Plateaus are a a a a a a a a a a normal part of weight loss When this occurs a a a a a a a a a a a a a a reduction in in in in in caloric intake or or or or increase in in in in in in activity (usually in in in in in in the form of cardio) is is necessary to to keep weight loss progressing However for for a a a a a a a a a competitor incorporating a a a a a a a a a a cheat day adjustments can be be be difficult because the the caloric intake intake on the the cheat cheat cheat day day day may may not be be be clear Moreover intake intake may may differ from cheat cheat cheat day day day to cheat cheat cheat day day day making meaning- ful adjustments difficult as plateaus occur during contest prep 5 Benefits of High Calorie Days At- tributed to Carbohydrates Not Fat
Many of of the proposed benefits of of a a a a a a a a high calorie day during a a a a a a a a a a a a a a a diet are due to an an increased carbohy- drate intake Hormones that affect metabolic rate rate such as leptin and thyroid hormone are much more responsive to carbohydrate overfeeding overfeeding rather than protein or or or fat overfeeding overfeeding In addition muscle gly- cogen (which helps to to to fuel workouts) is the storage for for of of carbohydrate in in muscle Therefore in in order to to to make the most out of of a a a a a a a a a a a a higher calorie day a a a a a a a a a a a a com- petitor should increase carbohydrate intake intake and not necessarily fat intake intake as as many do during a a a a a a a a a a a a a cheat day ultimately some competitors can get stage-lean incorporating weekly cheat cheat days days However if you are a a a a a a a a a a a a a competitor that incorporates cheat cheat days days and struggles to to to to get stage-lean it it it may be be in in in your best interest to to to switch to to to a a a a a a a a a a a more controlled high carbohy- drate day day where you aim for for a a a a a a a a a a a a a a specific intake rather than having a a a a a a a a a a a weekly free-for-all cheat day day n n n n DISCLAIMER: FITbody and Physique LLC is is is not a a a a a medical
doctor or or or registered dietitian The contents of this message or or or attached documents should not not be taken as medical
advice and are not not intended to diagnose treat cure or or prevent any health health problem Always consult your your physician or or qualified health health health professional on on on any matters regarding your your health rep there is no reason that any one food has to to be eliminated from the the diet of of a a a a a a a a healthy competitor during contest prep Instead of of completely eliminat- ing ing ing foods or or food food groups competitors are encour- aged to to eat a a a a a a a diet consisting primarily of of a a a a a a a variety of of nutrient-dense nutrient-dense foods foods fitting in in in in in in less nutrient-dense nutrient-dense foods foods in in in in in moderation while staying within their daily caloric allotment 2 Calories Still Count
A competitor’s weight will decrease weekly dur- ing contest preparation if the the the number of calories consumed throughout throughout the the the the week week is lower than the the the the number of calories calories burned throughout throughout the the the week week However if an individual consumes enough calories calories during their cheat day to offset the the the the calorie calorie deficit created throughout the the the the rest o of the the the the week weight loss may stall NGA NATURAL mag
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