For the general daily fat reduction plan, please refer to the article "Daily Training and Diet Plan during Fat Reduction".
The part of diet plan needs to cooperate with specific training plan to be meaningful (that is, it must meet the corresponding training intensity, and the training plan is listed in detail in the corpus "2020 Fat Reduction Plan").
Weight 1rm (including full squat, traditional hard pull and flat barbell bench press)
Body fat percentage (measured by sebum forceps and body fat tester)
Lean body mass = body mass-fat mass
The interval between two trainings should be more than 4 hours, so as to ensure that the stress hormone cortisol drops to a certain level, so that each training can cause better muscle minimally invasive (more muscle inflammatory reactions to strengthen the effect of muscle hypertrophy).
According to your physical condition, arrange to train large muscle groups at the best time of the day.
After a training session, the time limit is 45 minutes.
Aerobic intensity: If you use a treadmill with a speed of 6-6.5 and a slope of 15%.
Choose instruments according to their own environmental conditions. It should be based on traditional standard instruments.
The weight of 1rm is 70%-80%.
Or the weight for maximum consumption time. For example, the weight of 5rm is the weight of doing exhaustion for 5 times.
note:
If you can't plan the number of groups * times during training (for example, 10x 10):
1, can complete more than 70% of the standard times (for example, 7 times), then the compensation method can be used for the next few times;
2. If the standard number of times is less than 70% (for example, 7 times can't be completed), it is necessary to lose weight reasonably.
In addition, the body fat coefficient (f) increases by 0. 1% every time the body fat rate decreases.
Total daily intake in protein = current weight * ladder demand in protein.
Or according to the following criteria:
Total daily intake of protein = 1- 1.8kg/kg lean body weight (the upper limit shall not exceed 2kg).
Carbohydrate intake is a game-time adjusted value, which combines the whole cycle, current/final fat percentage, lean body mass, basic generation and ovulation. The specific calculation and adjustment derivation methods are not detailed here, and can be substituted into the formula.
Total carbohydrate intake per day =
Or choose the intake according to the body fat rate (approximate value):
Note: When calculating the daily carbohydrate intake, the amount of carbon and water contained in meat, vegetables and other ingredients should be added.
Generally speaking, you can get enough nutrition in natural food without extra intake.
Daily total fat intake = current weight *0.8g/kg.
Supplementary time:
1, get up early and make up once.
2. Supplement after each exercise: supplement after completing a complete training (strength training+aerobic training).
Supplementary amount: no more than 25g each time.
With regard to the distribution of other protein intake, it is suggested to divide it into meals on average and keep it every 3 hours.
Function: Promote fatty acid decomposition through mitochondrial membrane.
Supplementary time: there are two supplements for each exercise (30 minutes before strength training; At the end of strength training)
Supplement: 10- 15ml/ time, with a daily limit of 50ml.
Creatine and caffeine:
You can take creatine during training, but don't take it with any caffeine supplements.
The reason is that caffeine will affect the hydration of creatine. So if you supplement creatine, don't choose a nitrogen pump containing caffeine.
Stop all supplements six weeks in advance.
It is recommended to sleep 10 hours every day (fall asleep before 10 at night and take a lunch break 1-2 hours).
The circadian rhythm of growth hormone is the peak of the pulse distribution of growth hormone secretion level from 1 1 to 1. Growth hormone is essential for physical recovery.
Benefits of high levels of growth hormone:
(1) promotes muscle recovery and anabolism.
(2) accelerate fat decomposition and help reduce fat.
Sleep time at noon:
After the first training and food supplement, take a lunch break. It can help to improve the level of growth hormone, reduce and inhibit the level of cortisol, and promote the recovery of nerve excitability.