Page 28 - NGA NATURALmag 2026 SPRING/SUMMER

Spring - Sumer 2026
Calories and Deficits: The Danger of Going Too Low
BY JOSH MiLLER BS NSCA CPT
NGA CHAiRMAN KY & TN
NGA PRO PRO BODYBuiLDER & PRO PRO PHYSiquE
OWNER OF TRANSFORMATiON PERSONAL TRAiNiNG KYNATuRALBB@GMAiL COM @JOSHuAMiLLERKNB/ WWW KENTuCKYNATuRALBODYBuiLDiNG COM Enhanced competitors can can survive severe deficits
because pharmacology protects lean mass Natural bodybuilders cannot When calories drop too aggressively:
• Cortisol rises
• Testosterone and thyroid hormones fall • Sleep quality deteriorates
• Non-exercise activity plummets
• Muscle protein breakdown increases
Natural dieting must be slower
more conservative and more strategic Training Volume vs Recovery Reality
Many prep diets assume the athlete can tolerate:
• • • Double sessions
High-volume depletion workouts Daily fasted cardio
Enhanced athletes athletes often can Natural athletes athletes accumulate accumulate stress faster than they accumulate accumulate fat loss Nutrition must support recovery not punish the athlete Carbohydrates: The Natural Athlete’s Lifeline
Carbs aren’t optional for natural competitors They are protective Adequate carbohydrates:
• Reduce the amount of cortisol • Improve sleep
• Preserve training intensity
• Maintain muscle fullness
• Support thyroid function
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