Austin Keil

Cut Update - 6’3 248lbs, down 17lbs

Free Weights vs. Machines #bodybuilding #workout #Fitness

This camera costs more than my car and is how I make a living - Samy’s Camera wanted $500 & needed to hold the camera for a month to make the repair - checked Ali express in the store and walked my poass out the door 😂

1. Carbohydrate Restriction and Resistance Training Performance • Study: “Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial” by Hall et al. (2016) • Findings: This study found that low-carb diets negatively impacted high-intensity training and power output compared to higher-carb diets, emphasizing the role of glycogen in maintaining performance during resistance training. 2. Carbohydrate Supplementation Enhances Strength Training Performance • Study: “Influence of a Carbohydrate-Protein Beverage on Recovery and Performance during High-Intensity Resistance Training” by Saunders et al. (2011) • Findings: Carbohydrate supplementation during and after high-intensity strength training resulted in greater recovery and maintained performance compared to carbohydrate-restricted groups. 3. Carbohydrates and Fat-Free Mass Retention • Study: “Dietary Carbohydrate Restriction and Protein Metabolism: A Review” by Layman et al. (2018) • Findings: This study showed that moderate carbohydrate intake during a caloric deficit helped preserve fat-free mass more effectively than low-carb diets, especially when combined with resistance training. 4. The Role of Carbohydrates in Post-Exercise Recovery • Study: “Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?” by Aragon and Schoenfeld (2013) • Findings: This review emphasizes that carbohydrate intake after resistance training promotes glycogen replenishment, enhancing recovery and muscle protein synthesis, which is crucial during cutting phases. 5. Carbohydrates and Strength Preservation • Study: “Resistance Training Performance with Low- and High-Carbohydrate Diets” by Paoli et al. (2015) • Findings: The study found that low-carbohydrate diets reduced performance in strength and hypertrophy-based exercises, while moderate-to-high carbohydrate intake helped maintain performance, strength, and overall training volume during cutting phases. 6. Carbohydrate Restriction and Muscle Loss • Study: “The Effect of Carbohydrate Restriction on Muscle Protein Breakdown” by Tipton et al. (2014) • Findings: This research showed that carbohydrate restriction increased muscle protein breakdown during resistance training, leading to greater muscle loss than diets with adequate carbohydrate intake. 7. Carbohydrate Intake and Glycogen Levels in Resistance Training • Study: “Glycogen Availability and Skeletal Muscle Adaptations with Resistance Exercise” by Camera et al. (2015) • Findings: This study demonstrated that maintaining adequate glycogen levels (via carbohydrate intake) improved muscle adaptation and strength gains, even during calorie-restricted periods. 8. Higher Carbohydrate Intake for Bodybuilders During Cutting Phases • Study: “Nutritional Recommendations for Bodybuilding Contest Preparation” by Helms et al. (2014) • Findings: This review discusses how bodybuilders should maintain higher carbohydrate intake while cutting to preserve strength and muscle mass, as low-carb diets could hinder performance and lead to muscle breakdown. 9. Carbohydrate Consumption and Anabolic Signaling • Study: “Influence of Carbohydrates on Anabolic Signaling Post-Resistance Exercise” by Churchward-Venne et al. (2012) • Findings: Carbohydrate intake post-resistance training significantly enhances anabolic signaling pathways, leading to better recovery and muscle maintenance during caloric deficits. 10. Carbohydrate Periodization and Muscle Preservation • Study: “Carbohydrate Periodization: A Strategy to Enhance Muscle Glycogen Storage and Preserve Muscle During Cutting” by Impey et al. (2018) • Findings: This study suggests that strategically timing carbohydrate intake around training sessions during a caloric deficit maximizes muscle glycogen storage, preserving performance and muscle size.

Rear delts respond better to slower movements for several reasons: 1. Harder to Activate: Due to their position and function, rear delts are often overshadowed by larger muscles (e.g., traps, lats). Slower movements help rear delts stay engaged without compensation from larger muscles, which is key for growth. (McAllister et al., 2012. Gentil et al., 2017) 2. High Slow-Twitch Fiber Composition: Rear delts contain more type I fibers, which respond better to longer time under tension. Slow reps allow these fibers to be effectively stimulated. (Liu et al., 2006)