Bodybuilders will use different strategies to get in shape. Some people will eat high-carb and low-fat foods, while others will eat low-carb foods. This month, we look at these two different approaches to help you choose a diet that's better for you. Plus we’ll tell you how to gain muscle and lose fat at the same time.
Low-carb diet
To cut down on low-carbohydrate intake, some bodybuilders have to eat foods with very few calories. They can enjoy the delicious taste of meat while losing weight by drinking less water and eating less fat, which makes them satisfied. Because insulin levels in everyone's body are different, some people are more likely to gain weight.
Rationale: Any diet that reduces your calories can help you lose fat. Hormones also have a fat-burning effect. Fat bodybuilders tend to release more insulin after eating carbohydrates, because the cells of these people are not very sensitive to insulin secretion. Therefore, it is very important for fat bodybuilders to control their calorie diet. But it is a bit difficult for most fat bodybuilders to control their appetite, so in the end they have to use a cheating method: a low-carbohydrate diet. There are three benefits: 1. Regularize the secretion of insulin 2. Protein stays in the stomach longer than carbohydrates, so you are less hungry 3. Combine with some low-calorie vegetables, like broccoli, cauliflower, spinach, mushrooms, celery, They also trick your body into thinking it's full.
Number: Multiply your weight by 0.75. This number is equivalent to how many grams of carbohydrates you need to eat every day. Under this number, you can control calories and insulin and reduce fat. In other words, a 200-pound person can eat 150 grams of carbohydrates to make himself stronger. Then multiply your weight by 1.5. This number represents how much protein you need to eat to maintain muscle mass on a low-carb diet. That's a 200 pound personEat 300 grams of protein every day.
But there is a downside to a low-carb diet: Your muscles lack glycogen and will become weak, and your metabolism will drop. So every seven days or two weeks you need to increase your carbohydrate intake to about 3 grams per pound of body weight.
Combined with aerobic exercise: In order to maintain energy, control your aerobic exercise four times a week, each time not exceeding 20 minutes. No more than 40 minutes.
High carbohydrate diet
The next step is for thinner bodybuilders. These people can lose fat while eating a high-carbohydrate diet. High carbohydrates can increase insulin levels. Although insulin has the effect of inhibiting fat loss, it also has the effect of maintaining muscle during dieting. For those who are still thin in the off-season, the benefits are greater than B. High carbs are an effective way to make you stronger and stronger.
Basic principle: If you want to get stronger, you must mislead your body into thinking you are lacking calories. On a high-carb diet, you'll want to avoid all fat-containing diets and instead specialize in turkey breast, fish, egg whites, and protein powder as protein sources. These low-fat foods are high in protein and low in calories. A high-carbohydrate diet provides you with a much richer selection of foods, such as fruits, vegetables, rice, potatoes, and cereals. On such a low-fat diet you will need one tablespoon of linseed oil daily and four to six grains of fish oil daily to replenish the body's essential fats.
Numbers: Multiply your weight by 1.7 to 2.2. This is the amount of carbohydrate intake that controls insulin levels, which can trick your body into losing fat. Some ways to lose fat: Eat most of your carbohydrates throughout the day in the morning and after training.
Combined with aerobics: If you are on a high-carbohydrate diet, then you should do 25 minutes of aerobics five times a week, up to 45 minutes five to six times a week. Incorporating cardio is important for bodybuilders on high-carbohydrate diet plans. Can burn excess fat and calories, although too much will consume muscle.
Obviously no diet plan is perfect, so you have to experiment with different diet plans to find the one that suits you best. The more you use fat-reducing diets, the better you can understand your body. Perfect your meal plan.