? This time I spent 12 weeks preparing for the game. At the beginning of preparation, the coach gave me a very detailed diet plan. In this diet plan, the most critical and discussed part is the carbon water cycle. This carbon water cycle plan should be familiar to most friends who have been in contact with fitness for a while. In fact, in the United States, the carbon water cycle plan has been widely adopted by fitness enthusiasts and professional athletes. I won't introduce the principle here. You can find many books about fitness and related information on the Internet. Today, I want to focus on my carbon water cycle plan.
First of all, my carbon water cycle is 4 days. In this cycle, my carbohydrate ratio is 2: 4: 4: 6, that is, 200g on the first day, 400g on the second day, 400g on the third day and 600g on the fourth day. It circulates every four days. Here, I want to emphasize with you that the 200g, 400g and 600g carbohydrates mentioned here do not refer to the weight of the carbohydrate source itself. Many people think that eating 200 grams of carbonated water is equivalent to eating 200 grams of rice, which is absolutely wrong. Because there are many sources of carbohydrates, such as oats, sweet potatoes, brown rice, white rice and so on, but the content of carbohydrates is different.
The following is the source of my usual carbohydrates-brown rice and fragrant rice, and the corresponding nutrient composition table.
As you can see, I bought 35 grams of carbohydrates in every 45 grams of brown rice, and the carbohydrate content is about 78%, while the carbohydrate content in every 50 grams of fragrant rice is 40 grams and the carbohydrate content is about 80%. Take 600g high carbon day as an example. I need to eat 769.23 grams of brown rice or 750 grams of fragrant rice this day. Because the carbohydrate content of fragrant rice I bought is higher than that of brown rice, I will naturally eat more brown rice instead of fragrant rice in order to achieve the same carbohydrate intake.
In addition, we need to pay attention to the fact that there is a word (dry) next to the serving amount, which means raw rice in Chinese, so everyone calculates the weight of raw rice, while the weight of cooked rice can become lighter and lighter according to the amount of water, so it cannot be calculated. For a simple example, the same100g of rice, cooked porridge and rice will definitely not weigh the same.
The next thing I want to tell you is the intake of protein. During the whole preparation period, my protein intake mainly came from lean beef, chicken breast and fish. Beef is my favorite, but because of its high fat content, I stopped eating beef about a month before the competition, and all the protein I ate came from fish (the fish here refers to white fish, salmon and tuna are not allowed to eat). In my diet plan, the coach asked us to eat protein 6 times a day, 6-8 ounces per meal. Contrary to the carbohydrate algorithm, protein's weight is calculated after cooking. Because my carbohydrate dropped to 200 grams a day a week before the competition, I often feel very hungry. With the consent of the coach, my nutritionist increased the protein of my meal to 1 1OZ.
? Thirdly, I want to talk about how to eat vegetables. I mainly eat green vegetables, such as asparagus, spinach, lettuce and broccoli. But don't eat vegetables with high starch content and high sugar content, such as tomatoes and carrots. The carbohydrates contained in vegetables can be ignored, and vegetables can be eaten at will. Vegetables are mainly eaten raw or cooked.
Finally, I want to talk about fat intake. Start eating fat about three weeks before the game. The source of fat is 20 raw almonds a day. Almonds are also very common nuts in America.
? Finally, I want to remind you that everyone's physique is different, so I don't suggest that you blindly apply my diet plan to yourself. I suggest that you take the content shared above as a reference and make a diet plan that suits you best.