If you gain muscle and lose fat in a normal training, then your best way is to control the dietary interval regularly with three meals, four meals and five meals every day, instead of strictly not consuming energy at night, which is not particularly good for our health.
As we know, carbohydrates are composed of hydrocarbons and oxygen, in which the ratio of hydrogen to oxygen is 2: 1, which is the same as that of water, so they are called carbohydrates or carbohydrates. On the basis of our normal training, these are divided into two situations.
The first is to gain muscle and weight. We need to consume 4 to 6 grams of carbohydrates per kilogram of body weight. If our weight is 80 kilograms, then we will consume 4 to 6 grams of carbohydrates per kilogram during the muscle gain period, so the total intake of carbohydrates is about 320 to 480 grams. When we gain muscle, we usually consume 5 to 6 meals of carbon and water.
We can choose to eat six meals a day at 7am, at 10 in the morning, at noon 12, at 4pm, at 7pm or even at 10 in the evening. Eat six meals in these six time periods and consume 380 to 480 grams of carbohydrates, which is equivalent to eating 60 to 70 grams of carbohydrates per meal.
While 60-70g of carbohydrate is about 250-350g of rice, and100g of rice is about 25g of carbohydrate. Only in this way can we ensure the normal carbohydrate supply during muscle gain. If you don't know how many meters to eat, weigh grams with a scale to ensure our planned carbohydrate intake.
So what principles should be followed when doing the fat reduction period? The carbon water cycle is to divide our diet cycle into three days, during which carbohydrates gradually decrease to the lowest level and recover on the fourth day.
This cycle is that you eat 6 grams of carbohydrates per kilogram of body weight on the first day, then drop to 4 grams on the second day and 2 grams on the third day.
We first need to have enough carbohydrates to ensure your strength training, and then we need to show the details of muscles to reduce fat. Therefore, the calories of carbohydrates will gradually decrease, and you can return to your carbohydrate of 6 grams per kilogram of body weight on the fourth day.
If we start to lose weight now and want to maintain the maximum muscle mass, we still have to eat 480 grams of carbohydrates on the first day, 320 grams of carbohydrates on the second day, that is, 4 grams of carbohydrates per kilogram, and only 2 grams of carbohydrates on the third day, that is, we can only eat 160 grams of carbohydrates all day.
We complete this complete carbon water cycle until the details of muscles appear, thus preserving our muscles to the greatest extent.
Carbohydrate is very important, so eating too little or even not eating is not good for our health. Then there is a problem that our carbohydrates are divided into high GI and low GI. We'd better choose some carbohydrates with high blood sugar ratio in muscle gain period and carbohydrates with low blood sugar ratio in fat loss period.
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