Construir masa

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When The Body Gains Muscle & Loses Fat Simultaneously
First and foremost, the body is inefficient at performing both activities at the same time. The only times when both happen at peak efficiency are:
* When coming back after a period of no weight training in which case the body is just regaining muscle tissue that has been previously built. If, God forbid, you get the flu and couldn'ttrain for 3 weeks, once you come back you will experience simultaneous accelerated muscle gain and fat loss.
Having said that, my recommendation is that if you are above 10% body fat for men try to concentrate first on getting below that level while retaining, or even gaining, a moderate amount of muscle tissue.
This is best accomplished, in my opinion, by following a diet that is composed of40% carbs, 40% proteins and 20% fats. This ratio works very well for most people except for hard gainers who have such a fast metabolism that they need more carbs and fats.
Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, and sweet potatoes, in combination with fibrous sources such as green beans and broccoli. Proteins should come mainly from chicken,turkey, tuna, turkey, salmon, and lean red meats.
Since the focus is on reducing body fat, dairy products and fruits need to be eliminated at this time, not because they are not healthy but due to the fact that the type of simple carbs contained in these foods may slow down fat loss. Finally, you need some fats and these should come on the form of fish oils, flaxseed oil or extra virgin cannedolive oil.
As far as the amounts of nutrients required to lose fat, a good starting point is 1-1.2 gram of protein per pound of lean (fat free) bodyweight, 1-1.2 gram of carbs per pound of lean bodyweight, and 2-3 tablespoons of good fats per day for men.
Example
FAT LOSS MACRONUTRIENT CALCULATOR |
-------------------------------------------------
Top of Form Weight | | |
BF % | | |Results |
Protein | 146-175 grams |
Carbs | 146-175 grams |
Bottom of Form |

Baseline Sample Fat Loss Diet for Men
Meal 1 (7 AM)
* 1 cup of dry oats mixed with water
* 1 cup of egg beaters or 2 scoops of whey protein
Meal 2 (9 AM)
* Whey protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
* 1 Tablespoon ofFlaxseed Oil or Fish Oil
Meal 3 (12 Noon)
* 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
* Same as Meal 2
Meal 5 (6 PM)
* 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
* 2 cups of green beans,broccoli or any other desired vegetable
* 6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
* Same as Meal 2 or 3

Once Lean Enough It Is Time To Gain Muscle
All that needs to be done then is just increase your nutrient intake to 1.5 grams of protein per pound of lean bodyweight, 1.5-2 grams of carbs per pound of lean weight, and keep the essential fats at 3 tablespoons per day forguys.

MUSCLE GAIN MACRONUTRIENT CALCULATOR |
-------------------------------------------------
Top of Form Weight | | |
BF % | | |
Results |
Protein | 101 grams |
Carbs | 101-135 grams |
Bottom of Form |

The athlete should continue to bulk up until a level of 10% body fat is exceeded. At that point, calories need to be reduced again. Understand, that when eating morecalories than what the body burns on any given day, some of those calories will be deposited as body fat. However, if your training is right on the money, most of the calories will be used for energy and muscle production.

Weight Training & Cardio
Weight training wise, 4-6 sessions of 45 minutes to 1 hour, at the most, in the gym should get the job done regardless of the phase you are in. A...
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