Original link: https://ljf.com/2023/07/31/1286/
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In fact, in terms of fitness, diet and nutrition are often more important than exercise training. Whether it is fat loss or muscle gain, it can be said that “three points for training, seven points for eating”.
Chapter 1 Can practice but not eat, everything is zero
The study found that there are indeed so-called “compensator” individuals in the crowd. When their body fat decreases and breaks the balance of body substances, the body wants to maintain the balance, so it will increase appetite to make them eat more, replenish the consumed fat, and return to the original steady state.
There are a large number of studies on strength training athletes or bodybuilders, whether through nitrogen balance methods or tracer technology studies, it has been clear that if trainers want to maximize muscle growth, they need to consume more than ordinary people amount of protein.
In a word, it is almost impossible to achieve a good effect of fat loss and muscle gain if you know how to practice but not eat. From a certain point of view, a good figure is not only obtained by training, but also “eat out”.
1.2 For fitness and diet, you only need to do three things well
Talking about fitness nutrition, how to eat for fitness, what aspects should we pay attention to? I have summarized the three core aspects, which are called the three “golden principles”-energy, nutrition, and timing.
Newer studies have confirmed that the daily protein intake for muscle gainers is recommended to be divided into 3 to 4 times. At the same time, protein supplementation 1 to 3 hours before going to bed can significantly help increase muscle. That is to say, the intake of protein remains the same, but when to eat it is very particular.
To convert kilojoules to kilocalories, you need to divide by 4.184. If the processing is simplified, kilojoules become kilocalories, just divide by 4. For example, 100kJ is approximately equal to 25kcal.
We now calculate food calories, generally according to 1g fat = 9kcal, 1g protein = 4kcal, 1g carbohydrate = 4kcal, this coefficient is called “Atwater coefficient”.
1.3 Calorie management for fat loss and muscle gain
It is recommended to arrange a calorie deficit of 500kcal per day for fat loss, which is more reasonable
For pure fat loss, the recommended daily calorie deficit is 500kcal; for pure muscle gain, the recommended daily extra calorie intake is 500kcal; for muscle gain and fat loss, the daily calorie deficit is recommended to be 200~300kcal. The ideal rate of pure fat loss is 0.5-1kg per week; for muscle gainers, it is recommended that the rate of fat loss should not exceed 0.3kg per week.
1.6 Will running “lose muscle”
Sugar supplement method: It is recommended to consume sports drinks with a carbohydrate ratio of 5% to 8% at a uniform rate during exercise, and the total amount is about 600ml per hour.
From the perspective of preventing “muscle loss” during aerobic exercise, if there is no sugar supplement during exercise, the duration of aerobic exercise of moderate or higher intensity should not exceed 30 minutes at a time.
2.2 Does the so-called “sarcoplasmic hypertrophy” count as long muscles?
Without maintaining effective training and not putting enough “stress” on the muscles, the body will feel that those enlarged muscles are unnecessary.
2.3 How to make muscles bigger by manipulating water
To make your muscles bigger by manipulating water is to learn three things.
First, do not dehydrate the muscles at ordinary times (the degree of hydration is significantly reduced), and the state will deteriorate.
Second, pay attention to controlling the “subcutaneous moisture” at ordinary times, so that the muscle lines are at a relatively ideal level.
Third, when necessary (such as before participating in a bodybuilding competition), learn to let the muscles “fill water” as quickly as possible and increase rapidly.
To keep your muscles well hydrated, pay attention to your potassium nutrient levels. At the same time, low-carb or ketogenic diets are not recommended.
There are two main reasons why a low-salt diet can help with weight loss.
1. Although salt itself has no calories, a high-salt diet and heavy-tasting food will stimulate people’s appetite and increase people’s calorie intake.
2. A high-salt diet, like a high-sugar and high-fat diet, is likely to cause diet addiction.
The key to controlling subcutaneous water is limiting sodium intake.
3.3 Under what circumstances amino acids will become “toxins”
The first one is when the protein intake is too much.
As a bodybuilder, everyone must pay attention not to do a lot of exercise training in a short period of time. Exercise training must be gradual and moderate.
3.5 What to take to protect your muscles from loss
The second is when the intake of carbohydrates is too small.
Low-carb diets are very popular now, but this diet leads to an obvious lack of carbohydrate intake, which brings problems including muscle loss.
The third is when energy intake is too low.
[Energy Supply Station] Make full use of protein to prevent amino acids from being “disassembled” to cause waste and pollution. To achieve this, take in an appropriate amount of protein but not too much; take in enough carbohydrates; basically have sufficient energy intake; avoid excessive aerobic exercise .
3.8 How to eat protein for fat loss and muscle gain
1. Eat a variety of protein combinations, the more types the better, but it is recommended to focus on animal protein and eat more meat, eggs and milk.
2. Choose whey protein and casein protein.
The choice of protein for muscle-building people should be a variety of combinations based on animal protein. Whey protein is recommended when training for muscle gain. Consume casein protein before bed. For pure muscle gainers, it is recommended to increase the intake of whey protein. For muscle gainers, it is recommended to increase the intake of casein when losing fat.
First, daily protein is recommended to be evenly distributed in 3-4 meals, taken every 3-4 hours, and the protein intake per meal should not be less than 20g. Second, it is recommended that the protein for one of the meals be taken before going to bed.
3.9 Can a high-protein diet damage the kidneys?
The protein intake is recommended to be enough. Conversely, there is no need for everyone to panic too much about protein. Don’t think that eating a little more will cause health problems.
4.2 Is there any difference between sweet potato and white sugar
Why are monosaccharides called monosaccharides? Because it is the most basic “sugar”, it can no longer be split. We eat carbohydrates, no matter what carbohydrates, the digestive system breaks them down into simple sugars, which are absorbed by the body.
There is no essential difference between glucose and starch. After absorption, they are all glucose. So, the difference between different carbohydrate-rich foods is not as great as we think.
4.3 You don’t really understand “fast carbon” and “slow carbon”
Different teams, different subjects, and different benchmark foods end up with different food GIs. Therefore, the GI of food is not a fixed value, it is just an approximate data. If we see that the GI of the same thing is different in different places, it is not surprising at all.
The glycemic index of food has little to do with whether it is sweet or not. “Healthy” food does not mean that the glycemic index is low, and “unhealthy” food does not mean that the glycemic index is high.
Many people attach great importance to the GI of food when they eat, and think that eating high-GI foods is a big deal. In fact, you don’t need to be too nervous about the GI of food. Because we usually eat mixed foods, high GI things, it also depends on what to eat with them.
Carbohydrate solution is supplemented during training, with a concentration of 6% to 8%, which is ideal, and most sports drinks also have this concentration. If it exceeds 10%, the gastric emptying speed will be significantly slower.
4.4 Insulin and testosterone are equally important for muscle gain
Insulin is very important for building muscle, without enough insulin, it is almost impossible to gain muscle.
4.5 Carbon water cycling – a very good way to lose weight
People are fat, not eating carbohydrates to get fat, the root cause of obesity is excess calories.
Carbohydrate cycle weight loss, on the basis of a high-protein, low-fat and reasonable calorie deficit diet, high and low carbohydrate cycle intake to achieve weight loss. Carbohydrate intake should be cycled high and low, so the carbohydrate cycling diet is divided into “low carbon water days” and “high carbon water days”. On a low-carb day, the carbohydrate intake is generally required to be very low. The ideal suggestion is not to exceed 50g of carbohydrates per day. On high-carb days, you can eat unlimited carbohydrates.
Carb cycling has no clear benefits for muscle building, but it is good for fat loss.
1. Low-carb water itself is good for short-term fat loss.
2. On the high-carb day of the carbon water cycle, there is no need to worry about excessive intake of carbohydrates, because at this time, the excessive intake of carbohydrates will only become excess stored muscle glycogen, which will be stored in muscle cells and will not become Fat.
3. There is no “side effect” of continuous low-carb water.
Note that the carbohydrate cycle only allows carbohydrates to be eaten casually at times, while always controlling fat intake and achieving a low-fat diet.
Again, the calorie surplus on a high-carb day can only be consumed through carbohydrates. This does not break the principle of calorie difference for weight loss, because the excess intake of calories has no chance to be converted into fat, and there is still a gap in the calories that can be converted into fat. As for fat intake, whether it is a low-carb day or a high-carb day, low-fat is required.
When using carbohydrate cycling to lose weight, you should pay attention to the following points.
1. The design of the carbon water cycle can be very flexible, but the low carbon water days should not be too long, generally no more than 3 days. 2. Carbohydrate cycle weight loss requires a low-fat diet regardless of whether it is a low-carb day or a high-carb day.
2~2.2g/kg, the daily protein intake of low-carb water can also be appropriately increased on this basis. 3. On low-carb days, the carbohydrates in vegetables, milk, and yogurt are not included in the total carbohydrate intake.
4. On high-carb days, you can eat unlimited carbohydrates, but you must be careful not to overeat. For any meal, stop as long as you are basically full. 5. Finally, although the fat will not increase on the high carbon water day of the carbon water cycle, the weight will definitely increase because the body has increased glycogen and water. So we have to be mentally prepared for this healthy weight gain.
6. Carbohydrate cycle weight loss is best combined with exercise, and moderate-intensity exercise is guaranteed for 30-60 minutes every day.
4.6 How to eat carbohydrates for muscle gain
For muscle gainers, it is very important to eat enough carbohydrates in the basic diet. Many people pay attention to protein intake, but ignore carbohydrates. It is no exaggeration to say that this is an important reason why many people do not gain muscle effectively.
For muscle-building people without a lot of aerobic exercise, the carbohydrate intake of the basic diet (except supplements before, during, and after training) should not be lower than 3g/kg, which is already a fairly low recommended amount.
If the muscle gainer has additional aerobic exercise, the calories consumed by aerobic exercise must be converted into carbohydrates for intake. For example, if the extra aerobic exercise consumes 800kcal, then an additional 200g of carbohydrates (4kcal per gram of carbohydrate) is required.
Carbohydrate intake before and after training is recommended to be 0.5g/kg. If it is supplemented during training, it is recommended to consume an average of 60g of carbohydrates per hour, which is basically equivalent to drinking a bottle of sports drink per hour.
5.3 Saturated, trans and hydrogenated fatty acids
In our usual diet, we should pay attention to eating less margarine, margarine, shortening, non-dairy creamer, and foods that clearly contain hydrogenated fatty acids.
5.7 How intramuscular fat can help you lose weight
When the concentration of circulating energy substances in our body decreases, especially when the consumption of carbohydrate substances is more obvious, it is called fasting. In layman’s terms, fasting means that our body begins to obviously lack energy substances, especially sugar. At this time, blood sugar is at a relatively low level, and stored blood sugar (hepatic glycogen) is also consumed in large quantities.
Therefore, fasting aerobic, the general time should be controlled within 15 to 60 minutes, to have additional benefits. If you exercise for more than 60 minutes, the proportion of fat oxidation is similar whether you are fasting or not.
Compared with short-term fasting aerobic exercise and short-term non-fasting aerobic exercise, the former has better fat loss effect, but compared with long-term fasting aerobic exercise and long-term non-fasting aerobic exercise, there is no significant fat loss Effect.
There are four problems with fasting aerobic fat loss.
First, when aerobic on an empty stomach, theoretically speaking, protein consumption will also increase, which is not conducive to maintaining muscle.
Second, the benefits of fasting aerobic fat loss are only theoretical.
Third, even if fasting aerobic can really lose weight more effectively, this effect is very limited.
5.9 How fat losers and muscle gainers should treat fat
Fat-reducing people should choose to eat vegetable oil rich in n-3 fatty acids as much as possible during the low-fat diet, eat walnuts, pine nuts and other nuts every day (only about 15g per day), and eat sea fish 2-3 times a week. . There are two types of muscle gainers. Pure muscle gainers do not care much about a slight increase in body fat percentage, so in terms of dietary fat intake, it is recommended that the calorie intake from fat accounts for about 35% of the total daily calorie intake, and olive oil is recommended for vegetable oil. For muscle gainers during the fat loss period, it is ideal to control this ratio below 30%, and olive oil is still the vegetable oil choice.
Chapter 8 Muscle Puzzle – Simple and easy-to-use diet plan for muscle gain
The diet of muscle gainers often has the problem of insufficient intake of carbohydrates and protein, and excessive intake of fat.
8.2 What foods can “muscle puzzle” eat
Let’s look at the food table below.
Regarding the food table, the following points need to be emphasized.
1. Beef and mutton, whether it is tenderloin or beef and mutton leg, must be pure lean meat without visible fat.
2. Fish does not include salmon, cod, mackerel.
3. Pure milk is recommended to be whole milk. Yogurt must be plain yogurt. Flavored yogurts or yogurts with visible solid additions are not included.
4. Soft noodles refer to soft noodles with high moisture content, while pasta and dried noodles are hard noodles.
5. The fat content of “very low-fat whole wheat bread” of category III staple food shall not exceed 2g/100g.
6. The food in the food table is accurate to grams in the muscle puzzle recipe, and the weight refers to the edible part of the food. Except for steamed buns, bread, tofu, etc., which must be cooked food, the weight of most other foods refers to raw weight.
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