Make Your Calories Count

Overeating leads to a buildup in body fat. That much is obvious. But going too far in the other direction can be equally counterproductive. A study published in the Journal of Nutrition found that reducing caloric intake by 20% suppressed the signaling pathways that control protein synthesis, one of the mechanisms responsible for building lean mass.

True Strength Moment: Getting cut down to the right size for competition or the beach shouldn't cost you the muscle you worked so hard to build. Instead of dramatically cutting calories, decrease the percentage of fat and carbohydrates. A high-protein diet based on cold water fish, lean meats and clean protein supplements can help you retain muscle mass while you chisel your physique to posing perfection. Just resist the urge to take the percentages too far in any single macronutrient direction.
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