Using the ephedrine, caffeine and aspirin (ECA) stack can help to kick-start fat loss as well as
blunting hunger. However, some bodybuilders prefer to save the ECA stack for later when fat
loss slows, relying on diet and training alone in the initial stages of the diet.
In general, bodybuilders are better off using only weight training plus caloric restriction
until fat loss slows. The cardio done on Sunday to reestablish ketosis plus the cardio done as a
warm-up and cool-down from training should be sufficient at the beginning of the diet.
Only when fat loss slows should small amounts of aerobic exercise be added. A maximum
of four to five sessions of 20 to 40’ is about the most a natural bodybuilder should perform
although this will vary with the individual. Assuming that a bodybuilder has followed the rules
presented above, much more than this should not be needed.
Contrary to recommendations for non-bodybuilders, intensity should be kept low. At
higher aerobic intensities, fast twitch muscle fibers are recruited. Coupled with high-intensity
weight training and no carbs, a high aerobic intensity increases the risk of overtraining and
muscle loss. An intensity of 60% of maximum heart rate (or about 15 beats below lactate
threshold) is the highest intensity any pre-contest bodybuilder should use. In practice, this
means walking on an inclined treadmill, riding the bike, or doing the Stairmaster at low
intensities. Interval training is one option that some individuals have found works well but
intervals should be eliminated at the first signs of muscle loss or overtraining.
The only exception is the one hour of low-intensity aerobics after the carb-up. The purpose
of this workout is to deplete liver glycogen and establish ketosis as quickly as possible and should
be done from the beginning of the contest diet. Ideally, this workout should be done before
breakfast on Sunday to ensure depletion of any remaining liver glycogen.
Bodybuilders have typically performed their aerobic training at one of two times: first thing
in the morning on an empty stomach, or immediately after training. The rationale for this was
that the lowered blood glucose and insulin would allow for better FFA utilization. Whether this
strategy will have a benefit on a ketogenic diet is unclear. The nature of the ketogenic diet is that
the body is relying on fat for fuel all day so it shouldn’t make a difference whether cardio is
performed prior to eating or not. However, morning cardio is a tried and true method for pre-
contest fat loss, and may be a strategy worth trying, especially coupled with the herbal
supplement yohimbe (see chapter 31). In theory, performing aerobics on an empty stomach first
thing in the morning will maximize utilization of body fat, rather than using dietary fat.
Section 3: Measuring body composition
If possible, pre-contest bodybuilders should have body composition measured weekly so
that adjustments can be made to the diet. Keep in mind that the prediction equations become
less accurate as lower body fat percentages are reached. Pre-contest bodybuilders should pay
more attention to total skin folds and overall appearance than trying to achieve an arbitrary
body fat percentage. Ultimately, the judges are not judging skin fold measurements. If dropping
another few millimeters of skinfolds results in the loss of several pounds of muscle, overall