Every athlete knows that to build muscle mass and at the same time get rid of body fat – an extremely difficult task, sometimes unrealistic, so bodybuilders training year is divided into 2 periods: a set of muscle mass and fat burning work – education bump muscles.
Many athletes try to immediately dial only “dry “muscle mass, but in practice it is far from effective. In order to acquire a truly beautiful muscular relief, initially you need to dial the total weight of the body. This should be set for greater muscle mass and to enhance immunity before the upcoming “drying”
During the recruitment of muscle mass is recommended to gradually increase the reception of a variety of products that can provide the body with adequate amounts of all essential macro- and microelements, as well as carbohydrates. Need to add to their diet of 200-300 kcal per week as long as the lean body mass begins to slowly grow. The ben pakulski mi40x workout plan will guide you how to do it using the best possible ways.
A prerequisite for better digestion is split meals, which should be divided into 5-6 meals a day. As a prerequisite should be eating simple carbohydrates in the form of mass or light dessert for about an hour before bedtime. This is required to ensure that the body during sleep not spend additional energy from muscles. All this time we must also continue to enhanced training in the gym, working on all muscle groups. As long as the athlete does not pick up 10-20 kg total body weight in this diet, “drying” to start early.
When body weight is typed, you can proceed directly to the “drying”, for which we recommend the following diet.
The main diet to achieve muscle definition
– Carbohydrate-free diet
This diet involves eating foods containing large amounts of protein: it is egg whites, chicken breast (skinless necessarily), lean fish with white meat, seafood. Food should be cooked or steamed it is also possible grilling. Products are recommended with high fiber content and, at the same time with a small amount of carbohydrates: lettuce, cabbage, all green vegetables, and cucumbers – they should only consume raw. The total number of carbohydrate contained in them should not exceed a total of 10 g per day. In the final 7-15 days of such a diet, these products are excluded.
– A diet low in carbohydrates
This diet is usually preceded by a carbohydrate-free diet. It begins with the reception of the daily amount of carbohydrates, which is approximately 60% of the usual norm for an athlete, and then for a certain period is the number gradually decreases as the habituation of the body and slowing down the process of lipolysis. Such a diet is quite effective, but sometimes it does not achieve the desired relief of muscle due to slow metabolic rate. Just as when carbohydrate-free diet, is recommended the use of products with a high protein content. Fast utilizable (sugar) and simple carbohydrates (milk, fruits and some vegetables) should be excluded from the diet.
– Diet mode Carbohydrate alternation
The essence of this diet is to keep your body adapt to any certain amount consumed per day of carbohydrates. For example, on Monday athlete consumes food without carbohydrates, but starting Tuesday, it increases the amount of 50 grams daily. Thus, the total amount of carbohydrates obtained for the week will be: 0 + 50 + 100 + 150 + 200 + 250 + 300 + 350 = 1000, and the daily average comes out to about 140 grams per day. Starting next week, the whole cycle repeats. Such a diet is good because it does not allow the body to adjust to a certain daily consumed, the amount of carbohydrates (in this case 140 g) and slow down its metabolism.
– Low-fat diet
This diet involves a simple reduction of calories in your diet without any adjustment of the proportions of proteins, fats and carbohydrates. This diet is now less and less used in bodybuilding and is considered insufficient to burn fat, but it is good to increase the “dry” muscle mass with minimal increase in body fat. When all of the recommended dietary protein products with a high content of protein as well as the athlete must receive at least 2 g protein per 1 kg of body weight. Carbohydrates are also necessary, but it is better to give preference to so-called “complex” carbohydrates, which are very slow increase in the blood sugar level.
– As with dropping weight not lose muscle mass
If the weight starts to drop by more than 1 kg per week, along with the inevitable burn fat and muscle. It is known that 1 kg of fat contained 7000 calories, so it turns out that a calorie deficit per week for a total must not be less than this amount. Dividing this number by 7, it is easy to calculate the number equal to the daily calorie deficit. However, this option is still losing weight is risky, since it inevitably lost and muscle tissue. Safe daily amount of calorie deficit is equal to 300-500 calories.
It must be remembered that the success of any diet depends on the sequence of its execution, willpower and desire. A diet is important to follow the most important rule – consumed per day of calories should be less spent.
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