The slow carb diet: a bodybuilder’s perspective
The slow carb diet divides the bodybuilding world into two camps. Some cut carbohydrates to below 100 g a day (around 400 kcal); others see such an extreme approach as torture. Here, we look at how two top bodybuilders — Mike Matarazzo and Chris Cormier — take completely different routes to reach the same goal.
What is the slow carb diet?
Put simply, you cut out a large proportion of fast-digesting carbohydrates — white bread, sugary drinks, sweet fruits — and keep those that release energy slowly. Weight-loss books commonly advise keeping carbohydrates below 100 g a day. Some bodybuilders go even lower during contest prep.
The idea is to force your body to use more fat for fuel, reduce water retention and achieve clear muscle definition for the stage. The principle works, but the price can be high — and not everyone can tolerate it.
Mike Matarazzo: a strict slow carb diet
Matarazzo makes no apologies for his stance. “I don’t just follow a low-carbohydrate diet. I follow a very low-carbohydrate diet,” he admits. He starts cutting back 8–12 weeks before stepping onstage, progressively tightening his diet until his carbohydrate intake reaches 75 g a day.
Two weeks before a contest, he goes further: for four days, his carbohydrate intake drops to practically zero. He then gradually increases it so his muscles look fuller when he steps onstage.
“It’s a balls-to-the-wall strategy,” Matarazzo explains. “If you stay strict — whoever you are — you’ll drop water weight quickly. I also emphasize protein to preserve muscle and keep my appetite under control.” His message is clear: it works for him, but there is no universal formula. “No set of rules works for everyone. I’m an old-school bodybuilder, and I let the mirror guide me.”
Chris Cormier: a more moderate slow carb diet
Chris Cormier, the 2001 Ironman winner and a multiple-time Mr. Olympia contender, has a perspective on the same method that is almost a hundred degrees removed from Matarazzo’s. “A low-carbohydrate diet is torture, and I don’t necessarily need it,” he says. In his experience, cutting back too hard leaves muscles looking “flat” and makes you look smaller, rather than more defined.
Cormier uses a different trick — two workouts a day. He trains at a fast pace with short rest periods between sets, and that, rather than an empty plate, is what gets his body burning fat. “Of course, my diet depends on how I look and how much weight I gained in the off-season,” he clarifies.
One point he makes deserves particular attention: severe carbohydrate restriction takes a mental toll, too. Cormier keeps his carbohydrate intake moderate and arrives at a contest in good spirits, while some of his competitors are snarling and suffering.
The slow carb diet in practice
Cormier starts getting into contest shape 13–14 weeks before a competition and makes sure he loses no more than 3 pounds (1.3 kg) a week. This gradual pace gives his body time to adapt, preserves muscle and keeps his energy from crashing.
What can you learn from all this as an everyday gym-goer? First: choosing your carbohydrate intake is highly individual. Mike’s 75 g a day would leave many people wiped out within three days. Second: losing fat does not have to mean relying solely on going hungry — training volume, intensity and recovery do the same job. Third: watch the mirror, not just the number on the scale. If you look just as hard but your weight is holding steady, you are probably on the right track.
Slow carb diet FAQs
How low can you cut your carbohydrate intake? A common starting point is below 100 g a day. Top bodybuilders go as low as 75 g during contest prep and, in exceptional cases, almost zero for four days, but this is not a sustainable level for your health.
Do I need to eat more protein? Yes. The risk of losing muscle mass is higher during a low-carbohydrate phase, so bodybuilders increase the proportion of protein in their diets. Protein also helps keep your appetite under control.
How quickly can you lose weight? Cormier’s rule is up to 3 pounds, or 1.3 kg, a week. A faster rate usually means losing water and muscle rather than burning fat.
Author: joker, Muscle&Fitness Total Nutrition
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