Bodybuilding: diet therapy for muscle and fat loss
Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of proper eating habits to achieve this goal can not be underestimated. In fact, many experts claim to be able to account for up to 90% of the human success in making a meal. Fortunately, there is a simple meal plan that functions magically to burn fat and increase muscle.
It is important to note that at this day and age such as temporary meals and fashionable meals, body building involves a lifestyle. Regular, intensive, goal-oriented training sessions in combination with intelligent dietary practices will encourage the development of the physique of the muscles most trainees desire. All you need is discipline, patience, persistence and consistency. All of these attributes are positive and lead to not only physical goals but also personal and professional goals.
When an individual adopts a bodybuilding as a lifestyle, the improvement of the body can be maintained for a long time. A stable, consistent, daily approach will prevent short-term weight loss suffering and will avoid rapid recovery of body weight and accompanying depression and hopelessness. Training and food like bodybuilder will become a habit, realize satisfaction and achievement feeling.
For meal planning, I love to follow the principles of KISS (make it simple and smart). So let's not be too technical. We will only lay it out for you. First of all, you should eat a small meal 5-3 times a day, 5-6 times a day. It maintains your metabolism and provides the muscles given the necessary nutrients for growth (short, stimulated by bowel movements). These meals consist of protein, carbohydrates, fat.
Protein intake varies depending on age, gender, purpose, etc. In general, each meal should contain 25 to 50 grams of protein. According to rule of thumb, healthy men trying to promote lean muscle mass should take 1.5 grams of protein per pound body weight. Therefore, 300 pounds of protein (6 grams and 50 grams of protein) is required every day for a weight of 200 pounds. What is important is that you need protein if you are trained.
Protein sources include lean meat, fish, egg whites, low fat cottage cheese, whey protein. Avoid fat meat, grill the meat and do not stir them with fat. Do not forget to include protein options for each meal.
When discussing carbohydrates it is essential to distinguish between different types of carbohydrates. This consideration identifies three kinds of carbohydrates: complex carbohydrates include potatoes, yam, bread, cereals, cereals, pasta, rice. Simple carbohydrates contain most fruits and vegetable carbohydrates that contain most vegetables and leaf green.
Fat is also necessary, but must come from extra virgin olive oil, linseed oil, nut (almond is the best), fish oil. The meal is very simple. For each meal, please select a part of the protein group, complex carbohydrate group, vegetable carbohydrate group. As a rule of thumb, protein and carbohydrate doses should be on the order of magnitude of the fist. Take 2 to 3 meals a day with fat and take only simple carbohydrates at breakfast and just after exercise. In fact, it is very important to post-train with whey protein and simple carbohydrates like banana. Bring to the gym with you while sweat is still in your body.
To fine-tune this meal, you can do this: If you do not worry too much about increasing muscle mass and losing fat, eat as above. However, if you want to accelerate fat burning, please avoid taking up complex carbohydrates with the last 2-3 meals of the day. Lean proteins (chicken breasts and fish) and salads and tincture vegetables (broccoli and asparagus are excellent choices) will do this trick.
Let's continue with this further. It is a magical method for extreme muscle mass and fat burning. For three consecutive days, it will be in hell or high water and only eat complex carbohydrates first in the morning (oatmeal serving will do it). It is just after your exercise. On the fourth day, eat 1 ton of carbohydrates. Actually cheat on this day. You eat whatever you want, but try to eat enough protein and lots of complex carbohydrates. This is the time to eat pizza, pasta, cake etc.
On this three day break, the carbohydrates of the day produced great results with many bodybuilders. We like it. Because we can postpone until the day of "carbohydrates" (which is not really the future) and can indulge them at that time. The secret is to stay strictly on low carbohydrate days. This requires planning, preparation, discipline. You can do it. If you can see the results from this carbohydrate manipulation it will be much easier to stick to it.
This meal plan will quickly produce such dramatic results and your friends will ask you to "have you". The real secret is everyday discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate the intake of the cab and train with strength focused on basic heavy exercise. This is the lifestyle of the bodybuilding. Engage in it and change your life in the long run.