We will divide this nutrition supplement plan for bodybuilding and fat loss into two stages. The task of the first stage (i.e., weeks 1-3) is to put your body into a body fat burning state. The task of the second phase (that is, weeks 4-6) is to further reduce the intake of calories and carbohydrates based on the first phase, while further promoting the burning of body fat.
1. Pay attention to details
To reduce body fat, it's not enough to just adjust your protein, carbohydrate, and fat intake. You also need to pay attention to the details. For example:
Drink more water. Believe it or not, drinking more water can help you burn more body fat and keep your body fat levels lower. Drinking more water can speed up your body's metabolism, help you reduce hunger, speed up the elimination of toxins from your body, and promote muscle growth and repair. When you want to build six-pack abs, drinking plenty of water is especially important. Your daily goal should be to drink at least one gallon of water (one gallon is 4546 milliliters).
Eat more dairy products. Studies have shown that the high calcium intake brought by low-fat dairy products can promote body fat burning, especially the reduction of body fat in the abdomen. Researchers at Tennessee State University found that subjects on a high-calcium diet lost more total body fat and abdominal body fat than subjects on a regular diet. Eating more low-fat dairy products will not only increase your calcium intake, but also increase your protein intake.
Vitamin C can help you, too. Increasing the intake of vitamin C can also promote body fat burning. Studies have shown that those who had adequate vitamin C intake (500 milligrams per day) burned 25% more body fat during exercise compared to those with lower vitamin C intakes. . Therefore, you should eat more foods rich in vitamin C, such as apples, bell peppers, dried tomatoes, broccoli, citrus fruits and tomatoes.
2. Reduce caloric intake
The first step to reducing body fat is to reduce caloric intake. You have to make sure you burn more calories than you take in, justOnly in this way can the body mobilize the fat stored in the body to provide energy.
The first stage: consume 15 kcal per pound of body weight per day. Reliang.biru. A person weighing 180 pounds should consume 2,700 kcal per day. In order to increase the body's metabolic level, you should eat smaller meals more often, that is, eat every 2-3 hours, for a total of six meals a day.
The second stage: Reduce caloric intake to 13 kcal per pound of body weight per day. For example, a person weighing 180 pounds should consume 2340 kcal per day at this time. This creates a caloric deficit in the body, which promotes body fat burning.
3. Increase protein intake
To steadily reduce body fat, it’s not enough to simply cut back on caloric intake. Because all sources of heat are not the same. When the body digests protein, it also digests 30% more fat. In addition to boosting metabolism and quelling hunger pangs, a high-protein diet can prevent muscle mass from being broken down. Preventing muscle breakdown is an important factor when you reduce your caloric and carbohydrate intake.
You should choose high-quality, high-protein foods such as eggs and egg whites, fish, steak, low-fat dairy products, skinless chicken, as well as soy protein powder, whey and casein powder.
The first stage: Increase the body's metabolism by consuming 1-1.5 grams of protein per pound of body weight per day (for example, a person weighing 180 pounds should consume 180-270 grams of protein per day at this time). You should spread this protein evenly across each meal, consuming approximately 30 grams of protein per meal.
Phase 2: As your carbohydrate intake continues to decrease, you should increase your protein intake to 1.5-2 grams per pound of body weight per day (for example, a 180-pound person should consume Add 270-360 grams of protein).
IV. Eat healthy fats
For years, people have viewed fat as the enemy. In fact, healthy fat can also help you lose body fat. Many studies show that healthy fats, such as monounsaturated fatty acids and omega-3 fatty acids, not only promote body fat loss but also increase feelings of satiety. In addition, healthy fats promote recovery and reduce the body's inflammatory response after training.
Phases 1 and 2: Calories from healthy fats should account for 20 – 30% of your total daily caloric intake; the specific amount of fat consumed should be determined based on changes in your carbohydrate intake adjustment. For example, on low-carb days, you can increase the calories from fat to the total30% of your total caloric intake; on high-carbohydrate days, you should reduce calories from fat to 20% of your total caloric intake. You should choose healthy fats such as olive oil, peanut butter, omega-3 fatty acids, flaxseed oil, etc.
5. Cyclically increase or decrease carbohydrate intake
Cyclically increasing or decreasing your carbohydrate intake not only helps you control your caloric intake more easily, but also creates an endocrine environment that is more conducive to fat loss. One of the key factors in controlling body fat levels is to control insulin levels in the body. When you eat carbohydrate foods that are digested and absorbed quickly, insulin levels fluctuate significantly and provide the body with a long-term and stable energy supply. The only time you should eat simple carbohydrates is after training, because the increased insulin secretion at this time can promote the recovery of muscle glycogen stores and promote muscle protein synthesis. Except after training, at other times, you should choose carbohydrate foods that are digested and absorbed slowly, such asOatmeal porridge, sweet potato or whole wheat bread etc.
Phase 1: Carbohydrate intake is 1-1.5 grams per pound of body weight per day (for example, a person weighing 180 pounds should consume 180-270 grams of carbohydrates per day at this time). On high-intensity training days, aim for 1.5 grams of carbohydrates per pound of body weight per day, while on low-intensity training days, lower your carb intake to 1 gram per pound of body weight per day.
Phase 2: Reduce carbohydrate intake to 0.5-1 grams per pound of body weight per day. On high-intensity training days, consume 1 gram of carbohydrate per pound of body weight per day, while on low-intensity training days, reduce carbohydrate intake to 0.5 grams per pound of body weight per day. This will create a caloric deficit in the body, thus Forces the body to use body fat reserves for energy. In a low-carb diet, a 180-pound person should limit carbohydrate intake to 90 grams per day and increase protein intake accordingly to the maximum. On high-carb days, you'll increase your carb intake to 180 grams.