protein
Protein is very important for bodybuilders in the fat-reducing period. Ensuring adequate intake of protein can effectively reduce muscle decomposition during fat reduction and enhance satiety. According to long-term calculation and statistics, the maximum absorption capacity of cold air to protein (protein can't absorb it if he eats too much, and it will fart and stink) is 150g per day (varies from person to person). According to the recommended intake of bodybuilder protein, the intake of * * * 65438+ is 0.5-2g per kilogram. At present, the cold air is 86kg, and the protein 150g is within a reasonable range. Therefore, the minimum daily intake of protein is determined as 150g.
carbohydrate
Carbohydrates must be controlled during fat loss. The brain needs at least 130 grams of carbohydrates every day (actually higher than this value considering the absorption rate) to maintain normal operation. In order not to make a fool of yourself, the minimum intake must be higher than this value. We will adjust it later, so let's determine this minimum value first.
fat
Studies show that the human body needs at least 60 grams of fat every day to maintain the normal hormone synthesis needs of the body. If it is lower than this value, the testosterone secretion of men will be affected, which is the last thing we bodybuilders want to see, so we should consume at least 60 grams of fat every day, and the specific amount will be adjusted later.
The core idea of diet structure adjustment
In other words, everything revolves around protein. Let's first find out the food containing protein 150g and calculate the calories. Then adjust the ratio according to the minimum intake of the other two.
The basal metabolic rate of cold air is about 65,438+0,800 calories. According to the amount of activity, it consumes at least 2500 calories a day (the specific algorithm is not detailed). When determining the daily calorie intake during fat reduction, one thing must be paid attention to, that is, it cannot be lower than the basal metabolic rate, otherwise it is not fitness, it is life-threatening and harmful to the body. Therefore, the daily calorie intake plan of cold air is 2000 calories, 500 calories a day. With this calorie intake, you can lose fat healthily and steadily.
protein
List the high-protein ingredients to eat first:
1 chicken breast 250g
Two eggs and three eggs.
3 Yili pure milk 3 bags
4 a spoonful of protein powder
Milk is an excellent source of calcium.
Explain the choice of ingredients a little. Chicken breast is the main source of protein because of its low price, high protein content and low fat content.
Eggs are also high-protein ingredients (cold wind is frugal, not just eating egg white), and the absorption rate is extremely high, and there are many nutrients in egg yolk, which is very important to the human body, so I choose to eat 3 eggs a day.
Casein accounts for 80% in milk, and its muscle-building effect is higher than whey protein. According to research, the calcium content in milk is very high, with 750 mg in three packs, and the absorption rate is also very high. For people who exercise regularly, the demand for calcium is higher than that of normal people, and the daily demand is 1000mg, so milk is the most important source of calcium, reminding readers that there is no need to buy so-called high-calcium milk, and pure milk is the best. In addition, the cold wind will supplement a liquid calcium on the day of training, containing 250 mg of calcium. This is the so-called diet, supplemented by fitness. The cold wind has repeatedly stressed that tonic is only a supplement.
Protein powder is a supplement to protein, otherwise it is not easy to eat enough protein 150g, and the cold wind doesn't want to eat too much meat (the ability to naturally digest meat is weak, and if you eat too much, your stomach will swell), so protein powder is added, which only accounts for one-eighth of the total protein.
carbohydrate
Choose carbohydrates carefully. It is recommended to use coarse grains for cold air, because coarse grains have a low glycemic index, which can effectively stabilize blood sugar and is not easy to cause fat accumulation. Moreover, coarse grains are more nutritious than flour and rice, and are rich in B vitamins. And the cold wind finally chose a mixture of three-color brown rice and three-color quinoa.
Tri-color quinoa
Tricolor brown rice
Other nutrition
Another important food is fruits and vegetables, which can provide us with rich vitamins, minerals and dietary fiber. The choice of such ingredients should be comprehensive, and it is best to change the samples every day instead of always eating those samples. Fitness people need more nutrition than normal people. First, the amount of activities is particularly large, so the consumption is large. The second is that the muscles and joints of the body have been in a state of mild injury, and the body needs a lot of nutrients to repair. Third, muscle mass is large and needs more nutrition to maintain. Therefore, for bodybuilders, all the nutrients needed by normal people should be appropriately increased. For example, normal adults need 800 mg of calcium every day, and bodybuilders need at least 1 000 mg.
Therefore, bodybuilders need 500 grams of vegetables and 500 grams of fruit every day, and try to change varieties as often as possible.
Generally speaking, the selection of ingredients has ended. Now let's take a macro look at whether we can meet our requirements.
Total calories = 1960 calories, almost up to standard.
Protein = 149g meets the standard.
Carbohydrate = 233g, up to standard.
Fat =60 grams.
Generally speaking, we have achieved the expected goal, but these are only theoretical calories, and there is also a problem of absorption rate. Under normal circumstances, the absorption rate of food is 90%, and the calories we actually absorb are 1960*0.9= 1764 calories. Besides protein, carbohydrates are also very important for our health, so we add some carbohydrates, and the best choice is bananas. As Lengfeng said before, eating bananas 30 minutes before fitness can make training more efficient, and eating bananas and protein powder 30 minutes after fitness can help the body recover energy and ensure the absorption rate of protein.
Two bananas = 160 calories
There is also a little vegetable oil 20 grams = 180 calories to be used for cooking.
Recalculate,1960+160+180 = 2300 * 0.9 = 2070 kcal.
The heat is over! ! ! !
Food practice
The practice is for reference only and can be adjusted according to your own taste.
Staple food in the rice cooker, there is nothing to say.
Cut chicken breast into strips with cold air, marinate with salt, soy sauce, a little cooking wine, black pepper and garlic powder for 30 minutes or longer, add a little oil and fry until cooked.
Broccoli is boiled in water for less than 2 minutes, not for a long time, and it will taste bad.
Stir-fry chicken breast, then stir-fry cherry tomatoes with cold air. Because the cherry tomatoes are eaten raw, more vitamin C should be added and more lycopene should be added when cooking. Lycopene is a good antioxidant, which can prevent prostatitis. Vitamin C can be supplemented by eating fruits.
Besides broccoli, Lengfeng prefers bitter chrysanthemum, which has a good anti-inflammatory effect and can help bodybuilders recover. For green leafy vegetables, just put soy sauce, vinegar, minced garlic or chopped green onion and a little salad oil, which is delicious and convenient.
During the fat-reducing period, the cold wind normally eats three meals a day, so three boxes will eat six meals during the muscle-increasing period. I'll talk about it in detail when the cold wind increases muscles.
The way to eat
The portions of three meals are slightly different. This arrangement should be paid attention to according to the specific use, and it is not evenly distributed.
The specific arrangement principles are as follows: breakfast is a very important meal, and you need nutritional supplements after 8 hours of rest. This is a very good time to get enough nutrition, and the proportion is 40%. Eat another meal before training 1.5-2 hours, accounting for 40%. A meal before training is very important, and taking enough nutrition can ensure sufficient energy during training, because it itself is reduced. Dinner accounts for the remaining 20%.
The more intuitive distribution principle is this:
1 breakfast 40%, lunch 40%, training, dinner 20%.
Breakfast 40%, training, lunch 40%, dinner 20%.
3 Breakfast 40%, lunch 30%, dinner 30%, training.
It is best to eat about 2 hours before training, otherwise there will be food in the stomach, and the training intensity is high, and you may vomit.
abstract
This is a professional fitness meal arrangement, with emphasis on quantity control. Under this diet, it is a very healthy way to reduce fat. Meat can be replaced by mutton, beef and fish, but the calorie, protein and fat will change, so it is necessary to readjust the diet structure. Carbohydrates have almost the same calories and can be directly changed into other types, as can vegetables and fruits.
Cold air does not recommend the way of reducing fat by controlling calories extremely. Many people can't eat 1000 calories a day. This way is extremely harmful. Men will soon lose their muscles, and women will even go through menopause. The purpose of fitness is health. Never forget this, or fitness will lose its meaning. Cold wind will talk about this knowledge in detail later.
If it helps you, I hope it can be adopted!