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Flex, July, 2002

Typical Glycogen Levels with Varied Diets

                             Bar

Long Term Low Carb     15%    A
Medium Term Low Carb   30%    B
Short Term Low Carb    65%    C
Year Round Moderate   100%    D
 Protein and Carb

Note: Table made from bar graph

Long Term Low Carb Diet (Bar A):

* Dieting 12 - 16 weeks or more

* Muscles depleted of glycogen and water

* Workouts are less effective, no pump, lack of energy

* Reduces ability to train hard, build muscle, recover, and burn fuel

* Muscles are flat, small, and do not look their best

Medium Term Low Carb Diet (Bar B):

* Dieting 4 - 8 weeks

* Muscles start depleting glycogen and water

* Workouts become more difficult

* Increased recovery times and less muscle growth

* Muscles start getting flat and lack fullness

Short Term Low Carb Diet (Bar C):

* Dieting 1 - 3 weeks

* Muscles are relatively full of glycogen and water

* Workouts are still going okay

* Losing body fat and looking and feeling okay

* Negative effect on muscle growth and appearance is on the horizon

Moderate Protein & Carb Diet (Bar D):

* Year round nutrition for maximum benefits

* Muscles replete with vital glycogen, amino acids, and water

* Training is excellent with plenty of energy and a good pump

* Recovery is rapid due to optimal nutrient supply

* Muscles are full, hard and big