Muscle Net Tips: Suitable for daily dietary intake of student bodybuilders and amateur bodybuilders
◆Diet: If you want to see your beautiful abs, you have to lose the fat covering them. Therefore, we must implement the following simple principles:
A. Eat enough calories to maintain muscle vitality.
B. Do not consume excessive calories to avoid increasing fat.
◆Although these principles are simple, they are not so easy to implement. Here are my 4 specific methods:
1. Eat enough protein and a variety of vegetables. A high-protein diet can delay the onset of hunger and help keep your waist and abdomen flat. I feel full if I eat carbs, so I usually eat chicken, fish or beef, along with lots of vegetables, the more color the better. Onions, cauliflower, potatoes, spinach, asparagus, and more are great to eat with a high-protein diet. I will also add some protein snacks between meals, such as boiled eggs and cheese, or drink some soy milk and eat bananas and other fruits.
2. Pay attention to carbohydrate intake. After 4 p.m., I avoid carbohydrates from staple foods like rice, pasta, or potatoes, which tend to accumulate fat in my belly, but I can still enjoy a hearty dinner just as much as I enjoy a hearty breakfast Same as lunch. But I have my own rules for dinner, like I’ll have protein-rich seared tuna with a fruit or vegetable salad. That way when I wake up the next morning, I won't be worried about how much fat I gained in bed yesterday.
3. Pay attention to eating more dietary fiber. Fiber ensures the normal functioning of your body and helps burn off the fat you eat. Try swapping refined grains for coarsely processed whole oats. Start with two tablespoons a day and gradually work your way up to four tablespoons. You can make oats into porridge and add some raisins and peanut butter. Foods like this can provide you with plenty of fiber, some protein, and a healthy amount of fat, while keeping you feeling full.
4. Eat healthy fats. Get about 60 to 100 grams of fat per day from avocados, olive oil, peanut butter and fresh nuts. Your body needs healthy fats to stay alive and active.
A common mistake people make is to abandon fat completely, so they often feel physically inadequate.
Schedule one food "indulgence day" a week where you can break all your food rules. And without any guilt at all, I suggest you try this approach. After strictly abiding by the dietary principles for 6 days, it is appropriate to eat on the 7th dayThere are benefits to a local indulgence. I have found that if you do this, you will have less desire to eat so-called junk food when you start a strict diet again, which will help you maintain a reasonable diet in the long term.
Oatmeal snack: Add one cup of rolled oats to two cups of room temperature drinking water. Heat to boiling, cook for 30 seconds, extinguish the fire and simmer for 5 minutes. Put the oatmeal in a bowl and add your favorite condiments, such as peanut butter, bananas, strawberries or raisins, etc. You can use skim milk instead of water to increase the protein content.
A delicious companion for abdominal muscles: Add two scoops of protein powder and one and a half cups of soy milk to a blender, then add some peanut butter, a banana and a few cubes of ice and mix well. (You can also use frozen bananas instead of bananas and add ice cubes. I freeze the bananas I buy that I can’t finish all at once to prevent them from turning black and going bad.) Finally, add a quarter cup of oatmeal and you can enjoy this delicious taste.