Liu Yuhan (May) Simply put, the muscle gain and weight loss method is to eat one more day's calories in terms of calorie intake, to achieve excess calories, and to reduce fat is to eat one less day. So how to calculate the "daily calories" of these two kinds? Step 1 Calculate your basal metabolic rate (BMR) "BMR" refers to the minimum calories you take at rest every day, that is, the metabolic rate needed to meet basic survival, including the calories needed to maintain physiological activities such as breathing, heartbeat, blood circulation and body temperature. It can be calculated by the formula provided by the American Sports Medicine Association (it is recommended to use a body fat meter to measure more accurately): (Editor's recommendation: fat reduction strategy! How to reduce body fat rate? Control the body fat standard table, reduce fat and lose weight once, not afraid of high body fat to find you! ) BMR (male) =( 13.7 × weight (kg)) +(5.0 × height (cm)) -(6.8 × age) +66 BMR (female) =(9.6 × weight (kg))+(1. Daily total energy consumption, also known as TDEE, is calculated by multiplying basal metabolic rate by activity coefficient. The following is the reference of the activity coefficient: sedentary (office work, no exercise) → × 1.2 light activity (light exercise 65438+ 0 ~ 3 days per week) → × 1.3 moderate activity (moderate exercise 3 ~ 5 days per week) → × 1.55 high activity (. The goal of adjusting calorie intake is to gain muscle → recommend that calorie intake exceed 5% ~10% of TDEE; The goal is to reduce fat → the recommended calorie intake is lower than10% ~ 20% tdee; The goal is to maintain the original figure → recommended calorie intake is equivalent to TDEE. If you are not sure whether the estimated daily consumption is accurate, another reliable measurement method is to master a fixed calorie intake first, and then observe your body changes for a period of time, measure your weight, pinch the fat in your stomach and so on. And judge whether you have achieved the goal of gaining muscle or losing fat, and then adjust according to your own state. ? Muscle gain period: the key to diet after entering the muscle gain period is that the daily calorie intake is about 200 ~ 300 calories larger than TDEE. If it exceeds too much, the probability of getting fat is high. But it must be reminded that muscle gain is usually accompanied by an increase in fat. Unless you have high body fat or are in the honeymoon period of a novice, you can gain muscle and lose fat at the same time. The ideal state of muscle gain is that the weight will increase steadily and slightly, but the waist circumference will not be particularly thick. We call it lean body, which gradually increases muscle while minimizing fat gain. (Editor's recommendation: Muscle gain can stabilize blood sugar and prevent obesity! Eat 6 kinds of vegetables to help muscle growth) After reaching the expected goal, if you want to continue to gain muscle, keep this rhythm. If you want to start reducing fat, then reduce carbohydrates, so that the daily intake of calories is less than TDEE, and enter the fat reduction period! Fat-reducing period: in the diet during the fat-reducing period, it is suggested that the daily calorie intake should be about 200 ~ 300 calories less than TDEE. For example, the TDEE in May was 2000 calories, and the calorie intake during my fat reduction was about 1700 calories. The proportion of nutrients in each meal, protein tries to take 65438+ 0.5 ~ 2 times of his own weight, to avoid muscle loss due to insufficient calories. The ideal nutritional ratio is: carbohydrate 35-40%, protein 30-40%, fat 25-30%. In other words, the fat is about 1/4 or higher than the total calories. After the quality of protein is fixed, the remaining heat is reserved for carbohydrates! The intake of carbohydrates is less during fat reduction, so it is suggested to leave carbohydrates as energy supplement before and after training. Liu Yuhan (May) Simply put, the muscle gain and weight loss method is to eat one more day's calories in terms of calorie intake, to achieve excess calories, and to reduce fat is to eat one less day. So how to calculate the "daily calories" of these two kinds? Step 1 Calculate your basal metabolic rate (BMR) "BMR" refers to the minimum calories you take at rest every day, that is, the metabolic rate needed to meet basic survival, including the calories needed to maintain physiological activities such as breathing, heartbeat, blood circulation and body temperature. It can be calculated by the formula provided by the American Sports Medicine Association (it is recommended to use a body fat meter to measure more accurately): (Editor's recommendation: fat reduction strategy! How to reduce body fat rate? Control the body fat standard table, reduce fat and lose weight once, not afraid of high body fat to find you! ) BMR (male) =( 13.7 × weight (kg)) +(5.0 × height (cm)) -(6.8 × age) +66 BMR (female) =(9.6 × weight (kg))+(1. Daily total energy consumption, also known as TDEE, is calculated by multiplying basal metabolic rate by activity coefficient. The following is the reference of the activity coefficient: sedentary (office work, no exercise) → × 1.2 light activity (light exercise 65438+ 0 ~ 3 days per week) → × 1.3 moderate activity (moderate exercise 3 ~ 5 days per week) → × 1.55 high activity (. The goal of adjusting calorie intake is to gain muscle → recommend that calorie intake exceed 5% ~10% of TDEE; The goal is to reduce fat → the recommended calorie intake is lower than10% ~ 20% tdee; The goal is to maintain the original figure → recommended calorie intake is equivalent to TDEE. If you are not sure whether the estimated daily consumption is accurate, another reliable measurement method is to master a fixed calorie intake first, and then observe your body changes for a period of time, measure your weight, pinch the fat in your stomach and so on. And judge whether you have achieved the goal of gaining muscle or losing fat, and then adjust according to your own state. ? Muscle gain period: the key to diet after entering the muscle gain period is that the daily calorie intake is about 200 ~ 300 calories larger than TDEE. If it exceeds too much, the probability of getting fat is high. But it must be reminded that muscle gain is usually accompanied by an increase in fat. Unless you have high body fat or are in the honeymoon period of a novice, you can gain muscle and lose fat at the same time. The ideal state of muscle gain is that the weight will increase steadily and slightly, but the waist circumference will not be particularly thick. We call it lean body, which gradually increases muscle while minimizing fat gain. (Editor's recommendation: Muscle gain can stabilize blood sugar and prevent obesity! Eat 6 kinds of vegetables to help muscle growth) After reaching the expected goal, if you want to continue to gain muscle, keep this rhythm. If you want to start reducing fat, then reduce carbohydrates, so that the daily intake of calories is less than TDEE, and enter the fat reduction period! Fat-reducing period: in the diet during the fat-reducing period, it is suggested that the daily calorie intake should be about 200 ~ 300 calories less than TDEE. For example, the TDEE in May was 2000 calories, and the calorie intake during my fat reduction was about 1700 calories. The proportion of nutrients in each meal, protein tries to take 65438+ 0.5 ~ 2 times of his own weight, to avoid muscle loss due to insufficient calories. The ideal nutritional ratio is: carbohydrate 35-40%, protein 30-40%, fat 25-30%. In other words, the fat is about 1/4 or higher than the total calories. After the quality of protein is fixed, the remaining heat is reserved for carbohydrates! The intake of carbohydrates is less during fat reduction, so it is suggested to leave carbohydrates as energy supplement before and after training. Chicken breast with sesame oil and fungus loves to eat ancient flavor, and fried chicken breast with fungus has low calories and strong satiety. Add 1 teaspoon sesame oil to taste, and finally add pepper to stir fry, which has a charming aroma. It is a very appetizing dish! Calories: 594.2 calories protein: 53.9g sugar: 60. 1 g dietary fiber: 23.9g fat: 1 3.4g material chicken breast 1 block (1 50g) auricularia auricula 3-5 Chinese kale/kloc-0. 38+0 pieces of salt [gravy] Black pepper, olive oil [seasoning], black sesame oil 1 tablespoon rice wine 1 tablespoon salt, black pepper, chicken breast, wash and cut into small pieces, and marinate with gravy 10 ~ 15 minutes. Cut the pepper into pieces and set aside. Wash vegetables. The auricularia auricula is pedicled and cut into strips of about 5 mm; Removing crude fiber from Chinese kale and cutting into sections; Shred ginger. Wash brown rice. The ratio of rice to water in the inner pot is 1: 1. 1. Put 1 cup of water in the outer pot, steam in the electric pot for about 40 minutes, and take out half a bowl of brown rice for later use. Practice in a medium or small hot pot, pour in 1 teaspoon of black sesame oil, saute shredded ginger and stir-fry chicken breast until 7-8 minutes cooked. Add auricularia auricula, rice wine and pepper, stir-fry over high fire, add appropriate amount of salt and black pepper to taste, and serve. Boil a half-boiled egg. Prepare a pot of water, boil the eggs in cold water with strong fire for about 7 minutes, then turn off the fire 1 minute, then take out the cold water, let it cool, shell it, and cut it in half for later use. Boil another pot of water, add kale, add 1 teaspoon salt (excluding weight) and cook for 2 ~ 3 minutes, then take it out and let it cool. Put chicken breast with sesame oil fungus, boiled kale, eggs and brown rice in a bowl to make a healthy lunch. Gourmet Mei said that auricularia auricula is rich in dietary fiber, protein, vitamin D, iron and so on. From the perspective of traditional Chinese medicine, it is a nourishing holy product suitable for people who lose weight, suitable for soup, cold salad and cooking. ? Stewed mushrooms in cream sauce, chicken breast and rice may be original. Do you like stew, but are you afraid of being fat? May invented this dish, using the mucus of Flammulina velutipes to make a thick taste instead of the traditional thickening. Seasoning only 1 teaspoon soy sauce, low sodium, full! Calories: 552.8 calories protein: 50. 1g sugar: 75. 1g dietary fiber: 12.9g fat: 6.8g material chicken breast 1g onion12 Pleurotus eryngii 2 small-rooted Flammulina velutipes 65438. 40g of brown rice, garlic 65438+ onion 0-2 petals, salt 1-2 slices, appropriate amount of seasoning, soy sauce 1 teaspoon of unsalted cream, the prepared chicken breast, washed and cut into small pieces, and marinated with a little water (50cc)15 ~ 20min. Sliced Pleurotus eryngii; Remove the pedicle of Flammulina velutipes and cut it in half; Shredded onion. Chop garlic. Wash onion and cut into sections. Wash brown rice. The ratio of rice to water in the inner pot is 1: 1. 1. Put 1 cup of water in the outer pot, steam in the electric pot for about 40 minutes, and take out half a bowl of brown rice for later use. Practice: pour a little oil into the pot on medium fire, dry the salted chicken first, then fry it in the pot for 1 ~ 2 minutes on both sides, and finally stir fry quickly to serve. Add shredded onion in the same pot, stir-fry until the onion is transparent and discolored, add Pleurotus eryngii and Flammulina velutipes, stir-fry until soft, then pour in soy sauce and minced garlic, simmer for 3 minutes, add cream before taking out the pot, add chopped green onion and take out the pot. Boil another pot of water, sprinkle a proper amount of salt (except the weight) after the water boils, quickly make a small vortex in the pot with a spoon, slide the eggs into the center of the vortex, turn to low heat, wait for 2 minutes until they are cooked to your liking, and take out the eggs with good water. Beat the Maytip eggs in the bowl in advance, and then add a little water along the edge of the bowl, so that the yolk can be fixed in the middle when the eggs are cooked, and the water wave eggs are more beautiful. Spread chicken breast and mushroom sauce on rice, add water waves and eggs to finish! May said that Flammulina velutipes is rich in dietary fiber, which can also reduce blood lipid and cholesterol. You can add cream here according to your personal preference. This article is taken from "Willing posture! Gain muscle and lose fat//May (Liu Yuhan)/Ruili Ren Mei International Media