Problem: Many of us accumulate fat just reading the word "carbs".
What should a person who is sensitive to carbohydrates and easily accumulate extra pounds? Be attributed to fear and never to eat them, because once you become fat? To give up bodybuilding and indulge in eating any sweets?
Control your carbohydrate
You need a release of insulin during your workout table. This is an extremely anabolic hormone, it is also extremely anti-catabolic, which means it is incredibly valuable in building muscles.
For most people, however, maintain a high level of carbohydrates all the time will lead to excessive accumulation of fat. In the beginning it might be fun to watch your weight on the scales go up, but after a few months do not be surprised if you see a sumo wrestler in the mirror.
But eating too little carbohydrate prevents the accumulation of sufficient muscle mass. People with lower insulin sensitivity should use carbohydrates reasonably.
We will offer you several ways to control carbohydrates, which help clean upload muscles. You should experiment to find what works best for you.
Quick Note: These plans are not suitable for abnormal guys!
It is assumed that you are clean before you start (with visible abdominal muscles and lean lower back). If not, it needs to burn some fat before you begin.
Method 1: Target Approach
Similar to exhibiting ketonic diet, this method aims at utilizing carbs around training (before, during and after). The rest of the day should not even think about them, but in a pinch you can afford only a few vegetables or nuts. On days when you train, things are the same: stay away from carbohydrates. This method maintains insulin levels low all the time, except during some training.
Take about 3-3.5 1-1.5 grams of protein and grams of fat per kilogram of body weight. Carbohydrates around your workout can be up to 2 grams of weight. Here's a sample plan for
100 pound person
- Non-training days: 325 g protein, 125 g fat (2425 calories)
- Training Days: 325 g protein, 125 g fat, 200 g carbohydrates around your workout (3,225 calories)
Remember that this is just a basic starting point for. After a week or two, you may find that you need to increase or decrease the carbohydrates (the same goes for protein and fats) to achieve the necessary progress. You just have to experiment.
Method 2: Charging after workout
This approach works best for those who train in the late afternoon or evening. It similar to the first, but it applies only to carbohydrates after exercise.
If you eat after a workout 3 times, then add carbs to each portion. Initial nutritional values are the same as in the first approach, but carbohydrates should be limited to post-workout meal. For example, if you have 200 grams of carbohydrates per day, then divide them into 65 g of each of the three portions after training.
Method 3: Moderate Approach
With this approach you have protein, fat and carbohydrates for almost every meal, except that after a workout, you need to skip the fat and this bedtime, when you should not eat carbs.
All other daily meals will include three types of nutrients with emphasis on protein and fat and the amount of carbohydrates is low to moderate.
This may sound a bit counterintuitive at first, but by combining three types of nutrients you will get much slower, steady release of carbohydrates, which controls insulin levels in a very good way.
Starting daily amounts of nutrients are the same as in the previous methods.
Sample plan for 100 pound person
- Nutrition 1: 55 g protein, 25 g fat, 30 g carbohydrates
- Meal 2: 55 grams protein, 25 grams fat, 30 grams carbohydrates
- Meal 3 (post workout): 55 g protein, 50 g carbohydrates
- Meal 4: 55 grams protein, 25 grams fat, 30 grams carbohydrates
- Eating 5: 55 g protein, 25 g fat, 30 g carbohydrates
- Eating 6: 55 g protein, 25 g fat
Stick to healthy, organic, whole foods that are appropriate for bodybuilding. Here's our list:
- Protein: Eggs, beef, chicken breast, turkey breast, fish, high protein powder, cottage cheese
- Fat: Pure olive oil, nuts, natural peanut butter, almond oil, fish oil, coconut oil
- Carbs: oats, rice, potatoes, bread, fruit, vegetables