This is a diet plan to improve muscle mass gains and minimize the addition of fat, the diet is an important part of all training, some say it is responsible for 70% of the results in bodybuilding, so if you want to win a few kilos of muscle this is the part that needs more focus, the average calorie intake of the plan is based on an athlete who weighs about 80 Kilos and beginning basic training that must pass through a stage of way to see results in just 12 weeks. Using this mathematical model weight and you get an average of 3,200 calories per day just to maintain muscle mass to increase and then having more muscle will be needed a few hundred extra calories. The initial phase (MONTH 1: 4 weeks)
is expected at this stage is trained heavy sets of low repetitions (6-8) to increase the maximum strength and size, so at this stage the amount of calories will be increased to about 3,400 calories, which is about 40% protein, 30% carbohydrate and 30% fat.
* As was mentioned in the case of an athlete of 80 kilos will require about 3,200 calories and fat do not increase caloric intake will rise by no more than 200 calories = 3,400 calories / day, and This increase is mainly protein.
* High intake of protein build more muscle while maintain or even decrease body fat, the carboidratos be maintained or reduced for the combination of high protein and healthy fats for uploading the levels of hormones that stimulate muscle growth.
* The majority of carbohydrates should be consumed up to 16:00 hours and immediately after workouts to speed recovery of muscles after heavy training sessions.
Breakfast:
* 6 whole eggs: 510 calories (3g carbs, 42g protein, 36g fat).
* 1 tablespoon of cereal: 130 calories (22g of carbs, 5g protein, 2% fat).
* 1 / 2 avocado: 145 calories (7g carbs, 2g protein, 13g fat).
* Ginkgo biloba may help if the practitioner works in offices where the mind requires a good oxygenation.
Mid Morning:
* 2 doses of Whey Protein: 17
ca * e * 0 calories (2g carbs, 40g protein, 0g fat).
* 250 ml of semi skimmed milk: 220 calories (11g carbs, 8g protein, 3g fat).
Lunch:
* 250 g of sardines: 225 calories (3g of carbs, 14g protein, 5g fat).
* 2 cups of rice: 220 calories (48g d
* RBOS, 4g protein, 1g fat).
beans 1 cup: 110 calories (22g of carbs, 12g protein, 1g fat).
* Do not forget the day multivitamin.
Pre-Workout Meal:
* 1 dose of Whey Protein: 85 calories (1g carbs, 20g protein, 0 g fat).
* 250 ml of semi skimmed milk: 220 calories (11g carbs, 8g protein, 3g fat).
* 50 g of oatmeal: 160 calories (32g carbs, 7g protein, 0g fat). * Add an extra
pre-training for practitioners who will move from intermediate to advanced and already have a muscle mass that wish to expand and define.
Post-Workout Meal:
* 2 doses of Whey Protein: 170 calories (2g carbs, 40g protein, 0g fat).
* Add a food or supplement of up to 260 carbohydrate calories (50g carbs, 8g protein, 4g fat).
* To see the possibility of adding BCAA's, creatine or glutamine.
Dinner:
* 300 g chicken fillet: 480 calories (0g carbs, 52g protein, 10g fat).
DAY TOTAL:
* 3,325 calories (262g of carbs, 274g protein, 84g fat).
Phase 2 (Month 2: Week 5 to Week 8)
At this stage training must be more intense but not so heavy, the series of exercises should be 8 to 12 repetitions, a little more quantity than the first phase will require more energy to muscles for execution of the exercise will take longer.
* more carbohydrate intake will be necessary to supplement and replace the REE in the first phase was increased and strengthened muscles heavier training and eating more protein and fat to solidify this mass developed.
* However it will be noticed that although the clothes are tighter and will not see much difference, and this is because quality takes more muscle, more muscle definition and not appear or seem much, but from this phase will continue to gain muscle, but with quality .
* yet gained muscle definition will be achieved but more muscular form, the protein intake will remain high and decreased fat.
Breakfast:
* 3 eggs: 255 calories (21g protein, 1g carbs, 18g fat).
* 3 egg whites: 50 calories (12g protein, 0g carbs, 0g fat).
* 2 cups of cereal: 260 calories (4g protein, 14g carbs, 4g fat).
* Ginkgo biloba may help if the practitioner works in offices where the mind requires a good oxygenation.
Midmorning:
* 300ml of yogurt: 213 calories (10g protein, 43g carb, 6g fat).
* 1 dose of Whey Protein: 85 calories (20g protein, 1g carbs, 0g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).
* Serve with green tea and served with valerian for mental approach
Lunch:
* 200 g of breast Turkey: 440 calories (41g protein, 0g carbs, 15g fat).
* 2 medium potatoes: 120 calories (2g protein, 29g carb, 0g fat).
* 1 slice whole wheat bread: 70 calories (3g protein, 13g carb, 1g fat).
* 1 cup rice: 105 calories (2g protein, 22g carb, 0g fat).
* 1 tablespoon olive oil: 77 calories (0g protein, 0g carbs, 8g fat).
* Do not forget the day multivitamin.
Pre-Workout Meal:
* 1 dose of Whey Protein: 85 calories (20g protein, 1g carbs, 0g fat).
* 1 large apple: 110 calories (0g protein, 30g carbs, 0g fat).
* Add pre-workout supplement to the case of practitioners who will move from intermediate to advanced and already have a muscle mass that wish to expand and define.
Post-Workout Meal:
* 2 doses of Whey Protein: 170 calories (40g protein, 2g carbs, 0g fat).
* 100 g of oatmeal: 320 calories (14g protein, 64g carb, 2g fat).
Dinner:
* 200 g chicken breast: 320 calories (40g protein, 0g carbs, 3g fat).
* 100 g of pasta: 340 calories (11g protein, 74g carb, 0g fat).
* 1 tablespoon olive oil: 72 calories (0g protein, 0g carbs, 8g fat).
gelatin * 1 serving: 81 calories (8g protein, 12g carbs, 0g fat).
Before sleeping:
* Recommended dose of casein.
* Ability to take a sleep-inducing muscular and only for advanced training with heavy loads.
* 2 banana: 240 calories (4g protein, 62g carb, 2g fat).
DAY TOTAL: 3,747 calories
* (297g protein, 409g carb, 67g fat).
Phase 3 (MES 3: Week 9 to Week 12)
In this last phase was due to have gained enough weight and muscle, so the goal now is to maintain muscle gain muscle and look set to appear the best possible aesthetics.
* Now we will reduce the calories to about 3,100.
* To maintain weight, we will reduce the carbs a bit to prevent the continuation of "filling the body," thus losing muscle quality.
* Fats also be reduced, while retaining enough for the natural production of hormones.
* While we maintain carboidratos down enough to be energy workouts and faster recovery of muscles is important to eat enough carbohydrates in the morning and throughout the day (lunch) is included.
* It is also important to eat plenty of carbs before and immediately after workouts to speed recovery of muscles.
* It can reduce the carbs at night to avoid the formation of stocks of body fat.
* will remain high the amount of protein to maintain muscle mass all that was gained in previous phases.
Breakfast:
* 12 egg whites: 140 calories (45g protein, 0g carbs, 0g fat).
* 100 g of oatmeal: 320 calories (14g protein, 64g carb, 0g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).
Midmorning:
* 300 ml of yogurt: 213 calories (10g protein, 43g carb, 6g fat).
* 2 doses of Whey Protein: 170 calories (40g protein, 2g carbs, 0g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).
Lunch:
* g 250g sardine / fish: 225 calories (14g protein, 3g carbs, 5g fat).
* 3 eggs: 255 calories (21g protein, 1g carbs, 18g fat).
* 2 slices of bread: 140 calories (6g protein, 26g carb, 2g fat).
* 1 medium potato: 112 calories (2g protein, 26g carb, 0g fat).
* 1 cup rice: 105 calories (2g protein, 22g carb, 0g fat).
* Do not forget the day multivitamin.
Pre-Workout Meal:
* 1 dose of Whey Protein: 85 calories (20g protein, 1g carbs, 0g fat). * 1 large apple
: 110 calories (0g protein, 30g carbs, 0g fat).
* Add an additional pre-training For practitioners who will move from intermediate to advanced and already have a muscle mass that wish to expand and define.
Post-Workout Meal:
* 2 doses of Whey Protein: 170 calories (40g protein, 2g carbs, 0g fat).
250ml semi-skimmed milk: 220 calories (8g protein, 11g carbs, 3g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).
Dinner:
* 250 g salmon: 468 calories (51g protein, 0g carbs, 27g fat).
* 1 cup rice: 105 calories (2g protein, 22g carb, 0g fat).
* 2 cups of salad: 44 calories (3g protein, 8g carbs, 0g fat).
Before sleeping:
Casein * Recommended dose not consuming the salmon at night, for example replacing a food dinner for less than about 30 g protein protein
* Ability to take a sleep-inducing muscle and only for advanced training with heavy loads.
DAY TOTAL: 3,107 calories
* (304g protein, 355g carb, 57g fat).
Final Thoughts:
* The diet is based on modern methods to athletes worldwide.
* Consume plenty of fluids in high-protein diet to prevent kidney problems (at least 14-16 cups p / day)
* The duration of the diet should be 12 weeks, but observed slow results add 1 week for each phase.
* You can make some changes such as: exchanging one food for another choice but looking at the equivalent in calories, protein, carbs and fat in the food replaced.
* In Phase 1 of the diet there are a lot of fat, cholesterol, but this will be important as we quote to raise the natural production of hormones and other functions of cholesterol, if any problems of cholesterol in the blood should not be concern, since to start doing this diet is recommended to go to the doctor to stabilize the blood levels of vitamin and mineral components as well as perform cardiovascular tests is of paramount importance before entering a training plan.
* Do not worry if you do not have cholesterol problems.
* What is important is to keep the suggested amount of protein, carbohydrates and fats.
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