Jin Junhao:
Doctor of sports medicine, kinesiology expert, IFBB PRO (one of the few IFBB professional athletes in Asia), Korean fitness and bodybuilding master, 32 years of bodybuilding experience.
During this period, Team Cable attended the "Shanghai Technology Seminar" given by Mr. Jin Junhao. During the meeting, they learned a lot of knowledge and also understood some techniques for fitness and bodybuilding, so Team Cable will make a summary.
At the same time, in the recent online live courses, we will also have more systematic discussions.
In today’s article, we will briefly explain the course content, especially the training and dietary suggestions given by Teacher Jin from a professional perspective.
1. Fitness and nutritional intake
1. Nutritional intake is the foundation of fitness;
Teacher Jin Junhao eats four meals a day, including three main meals (just like us). There is no such thing as "getting up in the middle of sleep to eat a snack" or "eating a meal before going to bed".
2. Carbohydrates are one of the basic nutrients of the body.
Whether in season or off-season, during muscle gain or fat loss, teacher Jin Junhao regards carbohydrates as the most important nutrient. He recommends that carbohydrate intake must account for 55%-60% of total caloric intake!
After all, our bodies store a large amount of glycogen, such as more than 300 grams of glycogen in muscles. The lack of carbohydrates will directly lead to muscle loss and will not make any gains in your fat loss.
So, you can reduce the overall calories, but don’t reduce the proportion of carbohydrates in them.
3. Protein intake is very important, mainly from food
When Mr. Jin Junhao calculated the total protein intake, he directly excluded protein powder. He did not even count protein powder as a part of the recipe.
When we asked him about this, he told us cheerfully:
"When you chew meat, your brain will receive signals, and your body will secrete proteases to enhance the absorption and utilization of protein, but protein powder does not have this effect. At the same time, protein powder can only provide protein, but building muscle requires a lot of nutrients, and protein Powder is not the best product for building muscle.”
The diet that Teacher Jin recommends for us is:
Three meals a day, including high-quality ingredients such as homemade low-fat and low-sugar yogurt for breakfast, and 250 grams of high-quality meat for lunch and dinner (chicken breast is the most recommended), which is very suitable for most fitness friends.
This dietary method is very down-to-earth.
4. High-quality fat is needed, and we do not need a fat-free diet
When Teacher Jin listed his diet in preparation for the competition, he repeatedly emphasized that fitness should be adjusted according to your own physical condition, and you should never blindly learn radical methods.
In his diet, he mainly obtains fat from high-quality oils.
For example, he will take fish oil for breakfast to protect cardiovascular and joints.
Usually use some high-quality edible oils, such as coconut oil, olive oil, etc.
Reduce the processing of ingredients and try to make a meal as "cleanly" as possible.
2: How does Jin Junhao eat before and after training?
Teacher Jin practices twice a day, but his diet is relatively fixed.
1. Generally, Teacher Jin trains after meals (of course not immediately after eating, there is a time interval);
2. Before training, Teacher Jin will take a nitrogen pump to improve his condition during exercise. He will not take amino acids, protein powder, creatine and other supplements before training.
2. After training, Teacher Jin will immediately eat a portion of 100 grams of potatoes, along with 5-8 grams of full-spectrum amino acids + creatine, but he will not drink any protein drinks (such as protein powder) immediately ).
Then he will choose to take a shower first, and only after the shower is over will he consider drinking a spoonful of protein powder.
Three: As Asians, what details should we consider in our diet?
Team Suo and his partners have spent some time in South Korea and received sports and fitness training. They admire South Korea's ability to combine Western advancement with Eastern heritage.
Similarly, as a Korean teacher, Kim Junho is very down-to-earth in his diet and life. When he talked about diet, he paid special attention to several key points.
1. Sodium intake
Our Oriental dishes add more salt, but in fact, our daily lives (such as vegetables, fruits, and even protein powder) are rich in sodium, so our sodium intake can easily exceed the standard.
It is true that sodium is a very important nutrient, but excessive intake will bring excess water to the body.
Therefore, when matching ingredients, it is not enough to take into account the salt. It is best to properly understand the sodium content of the ingredients themselves.
2. Don’t blindly learn from the West
Nowadays, many fitness enthusiasts like to "only think about America" and like to refer to the United States for everything.
For example, some fitness platforms are not original. They just copy them and come up with foreign training diets and plans. In fact, they are not suitable for us at all.
Fitness is a process that requires specific operations based on your own situation and cannot be "copied".
3. Diet is the most important source of nutrition, bar none.
In the past, Team Suo has always said: The basic diet is the most important, and the "value" and "effect" of supplements are far inferior to the basic diet.
This time we got the expert’s approval, and Team Cable was quite happy.
Here we repeat again, many people think that "protein intake = muscle gain", this is a misunderstanding! Muscle gain is the result of a combination of factors, nutritional intake must be comprehensive, excessive protein intake is not conducive to muscle gain, so do not blindly equate protein intake with muscle building.
For our body, 2-3 grams of protein per KG of body weight is enough.
4: As an IFBB PRO, what is the difference between teacher Jin Junhao and fitness enthusiasts?
1. Modesty and approachability
When we talked about "What does Teacher Jin think of Yamagishi Shugo?"
He replied: "Yamagishi is a respectable bodybuilder. He has been working hard in the professional field for many years, and I am still a newcomer in the IFBB. I will reduce the gap and catch up in the next two or three years."< /p>
2. Focus
With 32 years of bodybuilding experience, I have to say that Teacher Jin is dedicated.
In comparison, shouldn’t those fitness friends who are complacent and arrogant after working out for a few years or a few months blush?
3. Details
As Team Cable later reflected:
Although I have always felt that I have learned good muscle control and technique, and I am very proud of it. But in fact, when compared with Jin Junhao, I found that it was only a drop in the bucket. The fitness training in the past five or six years was not even considered an introduction.
Where is the gap? The gap is in the details!
Teacher Jin’s critical requirements for every movement, every nerve pull, every movement rhythm, every breath...
Maybe some people will say disdainfully: I do fitness for health, but he does it professionally...
Yes, we don’t deny this, but we should learn from professionals instead of looking at them from an alternative perspective. We should admire them, respect them, and learn advanced things to better transform ourselves.
Rather than full of excuses!