I have been working out for three years now, and I just became a personal trainer this year. My body fat content is 5%, my height 176, and my weight is 69kg.
Give you some personal opinions and some sports nutrition knowledge:
After fitness, muscles need a lot of protein to repair the torn muscles in the process of fitness (muscle strength means constant tearing and repair), so it is very important to supplement protein after fitness, but don't take too much protein at a time, the body can't absorb so much, and too much will only waste protein, about 30g at a time (pure protein content), and replenish it in the morning because the body has been repaired for one night, and the energy consumption at night needs a certain amount of protein, and protein is added at night to ensure the body at night.
Protein can supplement 2g/kg/d body weight during exercise, at least 1.5g/kg/d body weight.
Before drinking protein powder, you should supplement carbohydrates (or take them at the same time) for two reasons:
1. Drinking protein powder on an empty stomach, especially after exercising, will make the body consume protein as an energy-consuming substance, thus wasting protein. Before drinking, add carbohydrates (bread, oats, grains, etc. ) will be consumed as energy supplement, thus protecting the absorption and utilization of protein.
2. Protein powder and solid food are eaten together, and the food stays in the digestive system for a long time and is well absorbed.
This is the process of energy conversion during exercise, which is a bonus.
Sugar will be converted into anaerobic or energy-supplying exercise within 30 minutes.
After exercising for more than 30 minutes and less than 60 minutes, fat will be converted into free fatty acids for energy supply.
Protein will participate in energy supply during more than 60 minutes of exercise.
The energy of food is absorbed and stored by the body, and only provided to the body through the above channels after exercise.
Finally, answer your long muscle weight loss:
After building your muscles, your metabolism in the new town will gradually increase. There is a saying that gain muscle and lose fat. Specifically, it is to increase body muscle content and control energy intake to lose weight.
As long as you can persist, there is no problem. I made some plans for several members. The fastest thing is that you lost weight 15kg in about 2 months, and your chest muscles and abdominal muscles changed obviously. I have read all the above plans, and there is nothing to change. Fitness is a kind of persistence, and you can have a good figure without a lot of movements.