*Low carbs and keto is not better to get shredded because you will release cortisol alot and we all know cortisol burn muscle and increase fat storage
*Fruits are good not bad, because the carbs from fruit as alot of micronutrients . Yes rice and sweet potatoes are great carbs but they are empty carbs because they don’t have micronutrients. (pinnaple , banana, blueberries, watermelon )
*Don’t have afraid to use good quality fats on every single meal ( olive oil, avacato, nuts, natural peanut butter)
*You will not get fat using good fats with insulin , only saturated fat should be avoid .
*If you have problem drinking enough water like 2 gallons a day use Bolero Drinks Sugar Free and will be much easier , and Bolero is a good product , and will not destroy your contest prep.
*Cardio should be done every day pre contest and even off season because doing that you keep insulin sensitivity high , healthy heart, improve your performance in weight training, and burning fat.
*Don’t ever do a diet on only protein and carbs , you need good fats ( around 60 to 80gr )
*Don’t abuse carbs ( like 1000gr ) because you can be diabetic quick.
*Don’t abuse protein also because you will cause to much damage on your kidneys , try to not go over 3gr per KG bodyweight ( just needed to build muscle ) and the rest should be carbs and fats.
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