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Body Build! Building muscle and lose fat simultaneously

Body Build! Building muscle and lose fat simultaneously Bodybuilding diet

The goal of many bodybuilders is to gain muscle or lose fat while doing it together. Unfortunately, most of them have been trained for some time training with this goal in mind is usually only one sure way of being in a place to turn the wheels for months or years . It is often noted that bodybuilders tend to be extremists. Whether it is simply a natural tendency of personality among us, or is a consequence of the habits that are necessary to induce significant and lasting change in our physical constitution, which rings true for the vast majority. Even when training is out of the equation, what other group of people, or athletes, is put through the rigors of the diet of a bodybuilder? enough food for a small country, while in a charging phase, however, turn around and barely survive with enough calories to feed a bird, while on a cutting phase.

Anyone who has actually been in a phase of inflation real or a cutting phase will know exactly what I mean extreme. To gain muscle the body needs food and lots of it with a reduction of all outdoor activities. To remove fat following the construction of this muscle the body needs more calories and exercise more tedious low-type cardio-vascular diseases. To try and embark on a mutual commitment between volume and generally brings cutting results compromised in any direction.
However, with science, information and understanding of how the various systems of body function, we can better understand and implement the exercise and nutritional time to better enable us to achieve the goal to increase muscle mass and lose fat at the same time. The plan I am about to unfold here, as only a bodybuilder who has a little extreme. However, such dedicated and monitored, allowing you to achieve these two goals mutually exclusive, at the same time, making the nutrients and time of year.

What we do is exploit the hormonal status of the organization regarding the daily circadian rhythms, exercise, and timing of nutrients. The plan includes periods of undernutrition at both ends of the fat loss and extreme muscle overeat to gain muscle, as well as training for fat loss (cardio, HIT) and training to acquire ( heavyweight). Basically what happens is that one way to burn fat than most of the time to eat fewer carbohydrates and calories and activities such as cardio fat burning and cardio regular HIT to help in this regard .

The rest of the time he goes to sleep, hit the iron hard and heavy, and eat like crazy to drive the synthesis of protein, build muscle, and take advantage of anabolic hormones induced by weight training and dietary schedule. Then look at the nuts and bolts of the program.

A kind of cardio should be done for 3-6 days and alternated between a longer duration of slow cardio and HIT cardio. Walking on a treadmill slightly tilted for 45 minutes is an ideal way for long-term cardiovascular exercise to be performed within days of weight training (up to 3 times per week) and being outside of execution on a cassette and / or Cycling is an ideal form of cardiovascular HIT must be done in the days to weight training (2 to 3 times per week). HIT for many different methods of implementing this.

I want to keep the work: rest periods a bit longer than most 1:2. For example, after a slow jog 4 minutes / heating cycle perform 20 seconds of all races were followed by 40 seconds of running repeated for 8-12 sets with a recharge time of 4 minutes of light jogging to end. If there is a HIT cardio is the key to keep it creative. Basically, the more you have trouble with fat accumulation and / or loss, and more cardio sessions of HIT should be made with 3 cardio sessions and 3 cardio HIT is the maximum. Somewhere in the middle of the pathway continues to perform three sessions of HIT and the gap of regular cardio sessions. People with high metabolism may find they need only 1 or 2 sessions per week HIT.

Weight Training
The actual content of your weight training session is not as important as time. It is important that this program your weight workouts can be done at some point in the evening so you can burn fat all day because its time you eat a low calorie / diet low carbohydrates. Also make sure that the schedule of weight training early in the night, who are entitled to a minimum of 6 hours between weight training session and at bedtime, because its time to promote the impulse protein synthesis and replenish glycogen. This early in the day to stop the fat burning during the day and put a brake on our training and the economy of fat burning.

Weight training should be done 3 times per week on alternate days, H / W / F or Tu / Fri / Sat ideal. Training sessions should be to move heavy, basic compound with some overlap. In other words, do not just want to arm exercise sessions that stimulate a large amount of anabolic hormones and muscle mass. An example of this is the way in this moment I have my routine 3 times a week, set-up. My training is usually done with common goals and outcomes of toilet has a tendency to be unconventional for some, but this is just one example.

Monday (chest and back focus) 3 sets of 8-12 reps
Power snatch
Dumbell Bench Press / incline bench press
Bent over row
Weighted dip
Weighted chin
Wednesday (legs focus) 3 sets of 8-12 reps
Power clean
Barbell squat
Glute ham raise
Split squat
Romanian deadlift
Jefferson step-up
Friday (shoulders, traps, and arms focus) 3 sets of 8-12 reps
Push press or Jerk
Partial deadlifts in power rack + shrug
Scott curls
Paul dix press
Incline curls

Tricep dips

Normally I like to keep sets per exercise around 4-6 and the representatives of between 4.8 and antagonistic supersets use wherever possible.

In my case, I make small muscle groups such as arms, abs, calves and the rotator cuff of my days off from weight training, however, it is certainly not something to be done. Do abs and calves when you want it enough that your workouts are tough, strong, intense, and cover the whole body.

Body Build! Building muscle and lose fat simultaneously  Bodybuilding diet

Now comes the fun part, the diet! The plan is divided into two distinct phases, low in calories per serving low-carb and high in carbohydrate-rich calories per serving. Here are the instructions:

Low calorie/low carb portion
Duration All day on weight training off days and ?? day on weight training days.
Caloric intake 10-12 x bodyweight
Macronutrient ratio 50% protein 30% fat and 20% carbohydrate
High calorie/high carb portion

Duration on weight training days only. From the beginning of the weight training session until bedtime.
Caloric intake The same amount as you would take in during a normal low calorie day but these calories are to be consumed in a time span of 6-8 hours. ( 10-12 x bw or 1600-1900 calories for a 160 lb individual)
Macronutrient ratio 20% protein 5% fat and 75% carbohydrate
Maintenance calorie/carb portion

Duration weekends
Caloric intake 15 x bodyweight
Macronutrient ratio 50% protein 30% fat and 20% carbohydrate

Daily Schedule

Monday AM cardio PM weight training*
Tuesday HIT cardio performed anytime
Wednesday AM cardio PM weight training*
Thursday HIT cardio performed anytime
Friday AM cardio PM weight training *
Saturday HIT Cardio done anytime maintenance calories

Sunday no training/maintenance calories

So lets have a trial run through the program. With a weight of 160 pounds of our hypothetical student needs 1600-1920 calories in a diet low carbohydrate / day with few calories. 50p/30f/20c in a relationship that means 200 grams of protein/80 grams of carbs and 53 grams of fat. We will illustrate the first day and use the free weight training on Tuesday as an example.

Preferably during the afternoon or evening to perform sprints cardio or HIT. Time to hit the weight training days off is not very important, but remember the night is usually a time when metabolism begins to decline. The intense right now to boost metabolism so that metabolic rate within 24 hours is greater. After this, protein drinks, and certain carbohydrate liquid, equivalent to about half of the total allocation of 80 grams of carbohydrates during the day. Since the body is more sensitive to the activity of carbohydrate consumption after trying to get more carbs post-workout, no matter when it is done. In the rest of the day the body burns fat in a state of hard-core. The diet is mainly lean meats, fibrous vegetables, and fat quality on every 3 hours during the day.

Once again our hypothetical student gets up and this time is the slowest / cardio longer than 40 minutes walking on a treadmill at a pace slightly tilted so fast that your breath away, but just fast enough to will be a little difficult to hold a conversation. After that a protein / carbohydrate drink. The amount of carbohydrate is less than previous days consumption HIT cardio after training, maybe 20 grams and with the duration of slow cardio is less demanding on the system glycogen.

Another important thing to remember is, since it is a day of weight training and this training session is 15 hours, I eat low calorie low carbohydrate per serving by about half a day so that the total macronutrients should be set to # s are based on a total all day. Instead of 1,600 calories 200 grams of protein/80 grams of carbs and 53 grams of fat we have to reduce by half and those who consume about 800 calories per 100 grams of protein/40 grams of carbs and 26 grams of fat breakfast up to 15 hours.

To find out how many calories are burned in over 600 years, click here!
3:00 p.m. Once this is done when the anabolism (and fun) begins! Just before the training session would be part of a certain type stimulants and start taking carbohydrate drinks to protein. (Dextrose / maltodextrin / whey) or (AACR, dextrose, maltodextrin). After the workout you have another high carbohydrate / protein drink dextrose / maltodextrin and whey and go home for more food and carbohydrates! Total macronutrients 15 hours until the hour of sleep a total of about 1,600 calories per 300 grams of carbs/80 grams of protein / fat and 9 grams of 160 pounds, so almost any source of carbohydrate low fat are fair game.

Although complex carbohydrates such as white potatoes, rice, oats, etc. are ideal because of its effects on the replenishment of muscle glycogen is good to have some cereal, low fat cakes, etc. during this time too. Keep fruits and fructose consumption to a minimum and, finally, be sure to stay away from fat. High levels of insulin, and fat intake to promote fat storage directly. Continue to pig out on carbs until bedtime and wake up the next morning for another 1.5 days before reaching the diet and over-training again.
Why does it work?
Weight training and upstream of the power not only burns fat but also puts the body in a state of glycogen depletion increases sensitivity to insulin that the body is ready to absorb all the nutrients that are transported hydrates Carbon-eating in the short term. In addition to increasing cellular hydration, which is important for the synthesis of proteins, the body responds to that overeating by increasing insulin levels, anabolic hormone.

High insulin levels have all the time could be a bad thing and lead to an accumulation of fat, but for a short period of time after an intense workout that are able to maximize the anabolic power of insulin for the anabolic Strength training and with little risk of spillover into fat storage. Studies have shown that carbohydrates consumed during overfeeding carbohydrate mass in the short term have little effect on de novo lipogenesis or conversion of fats to carbohydrates.

Also during this period and the body reacts to boost short-term with large amounts of testosterone, hormones, thyroid, and leptin. Leptin is the hormone that normally falls during a diet and make our efforts to achieve fat loss to a standstill and causes our body to start cannibalizing muscle tissue. The increase of food in excess of leptin, we also ensure that our fat loss efforts will continue unhindered through the plane, while all other hormones are optimized to gain muscle. Regular cardio is early in the day, not only burn more calories and fat, but more importantly, to give a boost metabolism throughout the day. Power is optimized to allow the burning of fat in these times.

Similarly, the schedule of sessions of weight training coincides with the time when the body normally start to go to an anabolic to a catabolic state. In doing our weight training and a blow to the afternoon / early evening, are able to promote anabolic hormones and sensitivity to these hormones at a time, of course, begin to decrease, while stimulating the metabolism at one point begins to decrease. After training in weightlifting with a high carbohydrate overfeeding gives solid round of clock management, muscle gain and hormonal and dietary fat loss.

Although supplements are not absolutely necessary that some supplements are definitely worth considering. It is also important that some supplements should be taken and / or avoid at certain times.

Whey hydrolysate after cardio/weight training and ideally whey/casein mix to be used during the rest of the time.
Carb drink blend
Ideally a mix of dextrose and maltodextrin before and after weight training workouts.
Can be used prior, during, and after cardio and HIT, cardio, or weight training.
Fish oil/Flax oil/other good fats
Quite essential. Should be consumed for the majority of your daily fat consumption.
Ephedra based thermogenics
Can be used successfully for extra metabolic boost and fat burning.
Alpha Lipoic Acid
Preferable r-ala. Can be used in large dosages during the carbohydrate overfeed phase.
Non-Ephedra based energizers, fat burners
Can be used anytime during the program. Tyrosine, DMAE, green tea extract, 7-keto, ginseng etc.
Creatine monohydrate
Used during overfeeding phase.
Use as needed.
Tuning Program
The program works very well as indicated for those who build muscle, fat burning metabolism is normal and not to the extreme thinness of staff or upper end of a filling cycle. A person who has just left a hard core diet swelling eat 6000 calories a day will struggle to put on any extra muscle mass after the program, however, allow greater retention of muscle while dieting. Similarly, someone who has dieted to 5% body fat will probably not lose fat with this program, but being able to build muscle while keeping body fat stable. Success in the general population appears to remain constant body weight and physical becomes stronger and denser, lighter appearance.

It is a sign that the body is losing fat while building muscle. Normally, the body weight on the scale is dropping, its a sign that the calorie deficit is very low and the system is Energy Training (cardio and HIT) should be deleted or consumption of calories during low-calorie low-carb portion should be increased. Some may find they can get away with little or no cardio and just after feeding, but most require at least 3 sessions per week. If cardio sessions and decreased HIT is best to remove the sessions conducted at the time of weight training (regular cardiovascular exercises) rather than eliminating those carried out on free days (HIT).

When it comes to adding muscle to taken into account if we want to keep fat levels constant, even adding muscle mass% s of your body fat ratio to occur is an ideal state . For those who put on fat but after the program to the letter, new low-calorie diet high may need to be reviewed and may be sweetened. People tend to vary in their response to the re-calorie foods. It is also important to note that after high-calorie curling a bit of water that is likely to remain that measures such as increasing the size. For this reason it is important to compare the measures after a curly to curly after the previous one and not after a day of eating low fat / low carb that the numbers will be different.

Also note that, whatever the success of the program will reach a point in the common task of building muscle / fat loss can not be done on this program and a more specialized program will be conducted. However, most people who maintain a% 10-15% body fat may be able to reach about 8% body fat using this program while being able to build muscle in the process and not use a type of hormone supplements. Fill Me In on their results and feel free to contact me with any questions!

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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