Old-school Bodybuilding: Carbs Make a Comeback!

Jay Cutler winning the Mr Olympia in grand fashion after bumping up his carbohydrate intake.

This classic article by Dan Gwartney is a must read for anyone into building muscle. It appeared in Muscular Development magazine soon after the 2009 Mr Olympia, in which Jay Cutler and Branch Warren stunned everyone with their mind-blowing physiques. The revelation that these guys ate 750-1000 grams of carbs daily heralded the end of the low-carb craze in bodybuilding.

Here are some highlights:

“Low-carbohydrate diets were seized with glee and zeal initially, particularly among the drug-free crowd as body fat and subcutaneous water are shed with unparalleled results. However, over the years, the low-carbohydrate diets appeared to take their toll on bodybuilders and the sport. From contest to contest, bodybuilders who followed a low-carbohydrate diet progressively lost size, fullness, and presentation; injuries, onstage cramping, and other maladies became prevalent. A greater dependence upon exogenous insulin to promote muscle growth was related by professional competitors.

[Top bodybuilding trainer George] Farah, whose diet advice was certainly a component of Branch Warren’s success, was perplexed upon seeing the trend toward low-carbohydrate dieting. Staying with a program defined over time, based upon his personal experience and observations of numerous elite clients, Farah has transformed the physiques of many. Warren is just the latest of a string of successes directed by Farah.

One general measure that demonstrates the effect of long-term carbohydrate depletion is low body temperature. Farah sees clients come in with body temperatures of 96ºF, which quickly rose to normal after reintroducing carbohydrates into the diet.

Not only have his clients demonstrated improvements in their appearance, Warren and others also were hitting personal records in their training. Those who have followed low-carbohydrate diets are hard-pressed to maintain strength and mass, let alone enjoy workouts or feel a pump.

Of course, Warren was defeated in the final posedown by Jay Cutler, who appeared in peak condition. Did Cutler win because he avoided carbohydrates? No. To the contrary, he also followed a carbohydrate-full diet plan, directed by Hany Rambod. Though Rambod was not available for comment due to publishing deadlines, Cutler’s diet was well-known, via Jay’s blog and industry talk. Slightly less than Warren’s 1,000 grams-per-day carbohydrate intake, Cutler consumed approximately 700 grams per day, accounting for nearly half his macronutrient intake. Rambod and Farah follow similar philosophy in advising their clients, so it is likely no consequence that their disciples gained 1st and 2nd place, respectively.”

You can read the full article here:

Old-school Bodybuilding: Carbs Make a Comeback