I just want to say that it's okay to praise people, but it's a problem to brag. Wolverine always wants to gain muscle, not only can't eat, but also eat more, just relatively scientific. Even if you lose weight, you need a reasonable diet.
Let's not talk about Wolverine's protein intake per kilogram (kg) of body weight 1.2g per day for the purpose of gaining muscle and even maintaining muscle. With wolverine's size, it is impossible not to eat.
But as far as the first half of the sentence is concerned, it is more credible not to drink water, but this is only the arrangement of professional bodybuilding competition, in order to dehydrate the body and achieve more obvious muscle effect. But this method will vary from person to person.
Speaking of professional competitions, let's talk about water control and dehydration before bodybuilding competitions.
Water is the most important component of human body, and 45% ~ 75% of human body is composed of water, so many normal functions of human body are inseparable from the existence of boiled water. For many contestants, trying to dehydrate as much as possible at the last minute before the competition often leads to disastrous consequences. They may eventually become flat, thin or have too much moisture under their skin. Why is this happening?
Storage form of water in human body
There are two different storage forms of water in human body. One is stored inside the cell and the other is stored outside the cell. Water stored in cells is beneficial to bodybuilders because they can make muscles look fuller and bigger. The water stored outside the cell is exactly what bodybuilders hope to discharge by controlling the intake of water.
The ratio of intracellular water to extracellular water in human body is about 70: 30. This ratio is strictly controlled by the body and is in a state of dynamic balance for a long time. Therefore, any attempt to reduce extracellular water without affecting intracellular water is unrealistic. Because, once the water outside the cell is reduced, the body will start the automatic balance mechanism to transfer the water inside the cell to the outside of the cell to ensure that the water inside and outside the cell continues to maintain a normal proportion. So, if you control the water intake, you will reduce the water outside the cell. In order to maintain the water balance inside and outside the cell, the body will automatically transfer the water inside the cell to the outside of the cell, which will eventually lead to the decrease of water inside the cell.
In this way, although the proportion of water outside and inside your cell remains the same, because the water inside your muscle cells is reduced, your muscle fullness will be greatly reduced and your muscle volume will be reduced a lot. This is also the main reason why you often hear people complain that muscle blocks are getting smaller or muscle congestion is difficult in bodybuilding competitions.
In addition, I believe many people have experienced or heard bodybuilders say that no matter how much carbohydrate food they eat on the day of competition, they can't increase muscle fullness. But after the game, their state was surprisingly good. This is because the core factor to promote the transformation of carbohydrates into muscle glycogen and increase muscle fullness is not carbohydrates themselves, but water combined with carbohydrates.
If you reduce water intake, even if you consume more carbohydrates, you can't increase muscle fullness. Ironically, after the game, bodybuilders found themselves in a much better state than on the day of the game. Many people think that their carbohydrate intake is not enough on the day of the game, which leads to their poor state. In fact, the real reason is insufficient water intake, which leads to the fact that the carbohydrates they consume cannot be completely transported to the muscles.
Regulation mechanism of sodium salt and water in vivo
The level of sodium salt and water in human body is closely related, because sodium can absorb water, so no matter where sodium is, water will follow. Its specific operating mechanism is as follows:
* If there is too much water stored in the body, the kidneys will filter out the excess water in the blood and excrete it through urine.
* If you store too little water in your body, the water filtered out of your blood by your kidneys will decrease, and your urine output will also decrease.
* If a large amount of sodium is ingested, water will run out from various tissues of the body and enter the blood, thus diluting the concentration of sodium in the blood, increasing the blood volume and leading to an increase in blood pressure. However, if your kidney functions normally, it will instinctively increase your urine volume, thus eliminating excess sodium and water, thus reducing blood volume.
* Only in the case of poor renal function, the increase of blood volume will last for a long time, leading to high blood pressure.
The truth about edema
You don't have to worry that high sodium intake will cause edema. Remember, the body can adjust the water content well. Although short-term high sodium intake will increase the water content of the body, low sodium intake will reduce the water content of the body, but in the long run, whether you adopt a high sodium diet or a low sodium diet, the water content of the body is always similar, because the body has an instinctive mechanism to adjust its water content. However, if you arrange a higher sodium intake now, it will not only benefit your health and gain muscle, but also ensure that your body will drain more easily when you reduce sodium intake in a short time before the competition.
Don't control the water too early.
One of the biggest mistakes bodybuilders often make is to start reducing water intake too early. Many people simply think that the less water they drink, the less water they store in their bodies. Unfortunately, this is not the case. If you reduce the amount of drinking water, the first thing that happens is that athletes' muscle blocks will become smaller. Our muscles are made up of water and amino acids, so muscles need water to keep full. Only by keeping enough water in muscle cells and less water under the skin can we achieve the best competitive state of very clear muscle lines and full muscle blocks.
The human body will always keep the dynamic balance of intracellular water and extracellular water at 70: 30. When you limit your water intake, your body will increase the level of aldosterone. Aldosterone is a hormone that can promote the reabsorption of sodium ions and extracellular water. It will act on the kidney and reduce the excretion of sodium ions and water, thus maintaining normal physiological functions. This will increase the body's water storage capacity, and the muscle lines will be blurred by the increase of extracellular water under the skin.
Water is also a natural diuretic. The more water you drink, the more water your body excretes and your muscles will look drier. Bodybuilders always need to keep a high water intake. It is suggested that male bodybuilders keep drinking 5683 ~ 68 19 ml every day throughout the year.
Before the competition 10 day, the amount of drinking water began to increase, and the daily intake was 3409 ~ 4546 ml more than usual. Before you start dehydration, you must make sure to drink enough water, otherwise, your muscle mass will become smaller. Increasing water intake will cheat your body. When you start to reduce water intake near the competition, the dehydration process will become easier. Your body will get used to higher water intake, so slightly reducing water intake will dehydrate your body and make your skin tighter. Suppose you increase your water consumption, your latest water consumption is 9092 ml per day. Since the fourth day before the competition, you have reduced the water consumption by 1 137 ml every day.
During this time, you usually supplement carbohydrates (everyone's preparation procedure may be different), so you need water to convert carbohydrates into muscle glycogen and store it in muscle tissue, so that the volume of muscle will expand. So keep drinking water during carbohydrate filling, but don't drink too much at a time. It is recommended that you drink water with meals only on the days of aerobic training and strength training.
In the last two days before the competition, athletes are advised not to do any training, just to eat, do modeling training and rest. On the last day of the competition, most athletes will make the mistake of reducing the amount of water prematurely. At this time, you should treat yourself objectively and fairly, and carefully examine your physique in front of the mirror. If your muscles become fuller and drier, you can reduce your water intake by one cup per meal. A more accurate method is to feel the tightness of muscles. If your muscle mass is solid, it means that your body can still maintain good muscle fullness with less water intake. On the contrary, if your muscle mass is soft when your body fat level is low, it means that you still need to take in water to help your body make muscle glycogen.
You should be very careful, because you can easily consume too much water, which will ruin months of hard preparation in a very short time. The process of water regulation is very subtle. You should adjust the water intake at any time according to your physical condition and muscle tightness. Water control on the day of the game is even more important. Generally speaking, you can't drink too much water on this day, but you also need to check your physique carefully in front of the mirror at any time in order to adjust your drinking quantity in time. If you still think you need to drink more water, don't eat too many carbohydrates. Because eating carbohydrates with water at this time will make your body bloated. It is recommended that you drink water at any time as needed before the end of the preliminaries.
After the preliminaries, you can eat something and drink some water. After the preliminaries, you can drink 300 ml of water immediately and drink a small amount of diet soda with meals to ensure that there will be no subcutaneous water accumulation in the final. Judges and spectators don't like players with too much water, so no matter what level of competition you participate in, you should always ensure that you are professional and present your best state on the stage.
Dennis & #183; James's skill of adjusting sodium intake in preparation for war.
At the beginning of my career, I was always nicknamed "Mr. Olympia two weeks ago" because I was always in better shape two weeks before the game. Later, it was found that the problem was that I banned sodium intake from 10 days before the game. Through repeated attempts, I finally found an effective way to adjust sodium salt before the game. I will share this method with you.
* In the early stage of diet control, it is necessary to ensure adequate sodium intake. If you reduce your sodium intake too early, it will force your body to make an emergency response, resulting in water retention in your body, making it more difficult for you to lose water in your body before the game.
* On the 7th day before the competition, halve your sodium intake, which is enough to force your body to excrete excess water.
* When controlling the intake of sodium salt, don't be exhausted in training, otherwise muscle spasm will easily occur, leading to injury.
* Before the competition 1 ~ 2 days, you won't eat sodium again, although you will still get a small amount of sodium from natural food.
* Understand your body's reaction to the increase or decrease of sodium intake through experiments, especially if your body fat is very low. In this way, there will be no big mistakes in the real preparation.
Dehydration skills of six-time Olympic champion Dorian Yates
dehydrate
I know you've heard of many dehydration methods before the game. I tell you, I have tried almost all the popular dehydration methods. Controlling water intake for too long, even if it is gradual, will encounter an insurmountable obstacle, that is, the body has a self-protection mechanism. If the dehydration time is too long, it will cause water storage in the body. The dehydration method I finally adopted was to drink plenty of water before the game, and then completely cut off the water from the night before the game. The advantage of this is that in the carbohydrate filling stage before the competition, the body needs a lot of water to transport carbohydrates to muscle tissue to ensure that muscle cells are filled with glycogen and water. When you suddenly change from drinking a lot of water to completely cutting off water the night before the game, your body will continue to drain water through breathing and urination, and at this time, it will mainly drain water under the skin.
After the water is completely cut off, I will also drink a small amount of wine to further promote urination. From now on, I only take a sip of water when I really can't stand it.
Sodium control
If I play on Saturday, I will only control my sodium intake on Friday. On this day, I will stay away from fish and egg whites and all condiments. Controlling sodium prematurely is like controlling water prematurely, but it is counterproductive. On the day of the competition, I will return to my usual diet, because during the competition, you need some sodium in your body to help your muscles congestion.
What to eat on the day of the game
I usually eat some whole eggs and some oatmeal for breakfast. After that, I will eat a small amount of chicken breast and sweet potato, and maybe a banana. I don't eat much every time, and I won't eat anything I haven't eaten during the diet control period to ensure that my stomach doesn't protrude, which is conducive to keeping my stomach flat and tight during the game.
After the preliminaries, I sometimes eat hamburgers and French fries to supplement fat, carbohydrates and sodium salt. But before the game is over, I won't drink much water, just take a sip of water when I can't stand it.
I stress again that the sodium intake on the day of the competition should be the same as usual. After the competition, many bodybuilders resumed their normal diet. As a result, when they woke up the next morning, they found that their muscles were not only fuller, but also there was not much water under their skin, and blood vessels were clearly visible. This is because they controlled the intake of sodium salt on the day of the competition.
On the night after the game, almost every athlete looked a little bloated because of the water stored in his body. However, on the day of the competition, by taking sodium salt while maintaining a low water intake, muscle congestion can be promoted, while maintaining a low subcutaneous water state, thus making muscles look fuller, drier and firmer.
Chinese herbal medicines and nutritional supplements helpful for dehydration
I recommend several Chinese herbal medicines and nutritional supplements to you, which are very helpful for bodybuilders to dehydrate in the final stage before the game.
1. Dandelion root. Take 500 mg three times a day in the last five days before the competition. There is a 4-hour interval between two intakes.
2. bearberry leaves. Like dandelion root, 500 mg three times a day. There is a 4-hour interval between two intakes. It can also be ingested with dandelion roots.
3. Potassium. Before the game, take 200 mg for the first five meals every day. Potassium helps to absorb water into muscle cells and reduce water stored outside cells.
4. vitamin B6. 2 mg twice a day. Vitamin B6 can regulate the balance of water and sodium and potassium in the body and promote the body to discharge excess water.
I don't know how many big v's talk nonsense for marketing purposes.
You lied to your fans. Who are the fans kidding?