Male Amateur Bodybuilding — Paul Wright of Gold's Gym, Ann Arbor talks about dieting and muscle definition
Paul Wright discusses the importance of nutrition in competition preparation and how to best achieve muscle definition.
In this podcast (Quicktime ipod compatible, 39MB; Google streaming flash video), Paul Wright and Bud Gibson discuss how Paul will achieve a high level of muscle definition by the day of his show in August.
Paul and Bud open the conversation with the importance of nutrient timing. Paul explains that consuming the right food at the right time is critical for muscular gains. Paul refers to the book "Nutrient Timing" and specifically the pre and post workout meals. The book states that both the pre and post workout meals should be liquid protein and carbs as they are faster digesting. Paul adheres to these guidelines and his post workout meal consists of approximately 50 grams of protein and 300 grams of carbs.
Bud next asks about how Paul adjusts his diet during the cutting phase to achieve muscle definition. Paul begins by decreasing his carbohydrate and fat intake and will keep his fat intake at about 10% during this phase. His protein sources consist of lean fish, chicken and turkey. They also discuss if Paul will add any cardio to enhance his fat loss. Paul explains that it really depends on how he looks. He has not found it necessary to add cardio for previous shows and doesn't think he will need to this time.
The last aspect of competition preparation they discuss is water depletion. Paul states that the water depletion is critical to attaining the cuts needed for the show. Paul explains that the basic premise is to first overload the body with water for 3-4 days and then slowly cut back on intake. While the body is being overloaded it wil shedd water at a relatively constant rate as it anticipates that you will consume more. As you begin to decrease intake the body continues to shedd the water at the same rate. If the process works the final result should be no water between the skin and muscles and skin that appears to be paper thin.
- Paul will compete in the Motor City NPC Bodybuilding, Figure, and Fitness competition. A high placement there qualifies competitors toward competing nationally.
- Here is more information on the book "Nurient Timing"
- We have significant coverage of diet and its impact on training.