Muscle definition diet without counting calories
SATURDAY, 07 JANUARY 2012 22:19 ADMINISTRATOR
Skip continually hungry, having to forget about replacing carbohydrates rewarding plant, take smaller portions of bland food … that is the reality of the word diet for many. But to achieve that definition that allows the shirt off anywhere, it is not necessary to sacrifice that category.
First, the body adapts to caloric restriction slows the metabolism. Second, low-calorie diets typically compromise anabolism, or ability to maintain muscle mass. Therefore, the ideal nutrition plan must overcome two hurdles, offering a low calorie diet coupled with brief periods can eat more. Thus, the system is easier and more enjoyable to follow. These are the basis of the diet plan for four weeks:
– Create a calorie deficit, and a diet low in fat and carbohydrates during the first three days of training. We’ll call it Plan A.
– The days that you spend entrenéis weight and, therefore, fewer calories, carbohydrate intake reducid. This meal plan is called Plan B.
– Every fourth day of training process and shall grow revertiréis carbohydrate intake. This plan is called Plan C. Plan C provides your body the fuel it needs to prevent the metabolic slowdown associated with diets. Furthermore muscle provide the energy necessary to maintain the size. That’s what I want to achieve: to have a toned body and defined. Slowly and steadily losing body fat while maintaining muscle.
No need to count calories
To be defined, no need to count calories of each food. Simply control the portions you eat. Doing so is easy, especially when you know that you are progressing and know what you’re doing.
– First, this diet contains little fat: no butter, oil, nuts and fatty meats.
– Determine the carbohydrate intake is essential. The Tomaras with:
A single meal with carbohydrates in the Plan B, on that train.
With three meals a day you train in Plan A.
Five carbohydrate foods on the fourth day of training. Is Plan C.
– Be aware that a power contributes about 40 to 50 grams of carbohydrates, making three meals of the diet will you bring about 150 g. carbohydrates.
– Protein is the nutrient that provides muscle mass: development aid not only, but also to preserve muscle when just consume calories from fat or carbohydrates. For this reason, we must take a minimum of 200 g. daily protein, about 40g. at every meal, not counting grams, since we must rely on the question of “services” or “takes”.
Daos four weeks and will not just really cleaned your nutrition but also you will be muscular and have more energy than following any other diet.
Carbohydrate foods; (approximate tap examples 40 to 50 g. Of carbohydrate).
– Seven rice cakes (cakes).
– A melon caralumpo medium.
– Two envelopes instant cream of wheat.
– Two cups of cooked oatmeal.
– Two small apples.
– A bowl of pasta.
– A medium potato or sweet potato.
– Two small potatoes.
– A small bowl of cooked rice.
– A small bread roll.
– A bowl of chopped vegetables cooked with olive oil.
– A cut in two wheat bun spread with jam without sugar.
– Two small bananas.
– Three slices of bread.
– A piece of pizza about 30 cm. long.
Protein routine (examples can include in each meal. Each example is about 40 g. Of protein).
– 10 egg whites with a slice of cheese scouring.
– A hamburger extralean of about 200 g.
– A medium chicken breast.
– A turkey breast.
– Two tablespoons of protein powder.
– Six pieces of lean steak.
– Six roastbeaf slices, roasted.
– Six slices of roasted turkey breast.
– A bowl of fat cheese.
Free Food. These foods can be considered “free” because they contain so few calories we should consume in large quantities for the calories but stay. These vegetables are excellent for use in diets A and B.
– Beans of stem.
– Green beans.
The map of your meal plan
I include the working muscles, the letter of the meal plan to follow and the number of carbohydrate foods.
Day 1: Chest, shoulders and triceps. A. 3.
Day 2: back and biceps. A. 3.
Day 3: none. B. 1.
Day 4: chest, shoulders and triceps. A.3.
Day 5: Legs, biceps. C. 5.
Day 6: none. B. 1.
Day 7: none. B. 1.
Repeating the cycle.
Plan A: Three shots of carbohydrates.
1: 10 scrambled egg whites and a whole wheat bun with jam halved integral.
2: A turkey breast and a cup of cooked pasta.
3: A bowl of fat cheese and a small melon.
4: 200 g burger. and one or two bowls of green beans.
5: A whey protein shake (50g.).
Plan B: a carbohydrate intake.
1: A bowl of fat cheese and two cups of cooked oatmeal.
2: A medium chicken breast and a cup of beans in stems.
3: A whey protein shake (50 g.).
4: Six slices of turkey breast with lettuce with two tablespoons of salad dressing scouring.
5: lean steak with 2 or 3 cups of steamed broccoli.
Plan C: Five carbohydrate intakes.
1: 10 scrambled egg whites and two packets of instant cream of wheat.
2: A whey protein shake (50g) and a small whole wheat bun.
3: Turkey breast and three slices of bread.
4: A whey protein shake (50 g) and two small bananas.
5: A burger 200g. and two cups of cauliflower.
Adjusting your diet well
By following this simple plan meals, the typical overweight athlete, 80 kilos, you can lose fat, maintain muscle mass and metabolism in good condition. We know perfectly well that there is no single meal plan fits-all those 80 kilos of weight, let alone the 100. Each individual is different and responds a little differently to the same meal plan. However, there are some key points that fit all when it comes to a diet adapted to the specific needs of someone who wants to lose fat.
1. – After two weeks, if you get in shape costs at a reasonable pace or not you lose between half and one kilo each week, follow the diet A, for four days of training instead of three.
2. – After two weeks: if your energy levels are going down in the gym, two consecutive days Included in Plan C., then you will follow the A diet for three days and then two diet C.
3. – If you have excessive muscle soreness: need more protein. Añadid sixth meal each day, consisting of a protein shake containing 40 to 50 g. of this nutrient.