The purpose of reducing fat is to reduce excess fat under the skin, not to lose weight. In order to reduce excess fat and achieve the goal of reducing fat without reducing lumps, it is necessary to properly control the intake of fat in the diet, increase the intake of protein, and have enough carbohydrates. Only enough carbohydrates provide energy can the training intensity be maintained at a high level. Therefore, the ratio of carbohydrate, protein and fat in the diet should be 40%: 45%: 15%. Many bodybuilders deliberately control carbohydrate intake in the process of reducing fat due to lack of nutrition knowledge. As a result, they not only lost fat, but also lost muscle. Even if a large amount of protein is injected to make up for the deficiency of carbohydrate (glycogen), it will not help, because too low carbohydrate will cause metabolic disorder, affect fat oxidation and the utilization of protein, and lead to muscle weakness and low training state. Adequate carbohydrates can reduce unnecessary protein consumption (waste) in the body, prevent muscle mass from shrinking and promote fat metabolism. The average person's daily carbohydrate intake is 3-5 grams per kilogram of body weight, and those who gain muscle and lose fat are 2-3 grams per kilogram of body weight, not less than 2 grams.

Fat intake: Fatty acid is the main component of fat participating in energy supply and the main direct fuel in human body. Fat can also help the absorption of fat-soluble vitamins A, D, E, K, etc. Unsaturated fatty acids, in particular, are indispensable for healthy fat. Foods rich in unsaturated fatty acids include peanuts, sunflower seeds, walnuts and almonds, as well as vegetable oils such as safflower oil, rapeseed oil, olive oil and peanut oil. It is necessary to ensure that the daily intake of total calories is 65,438+05%.