Carb Cycling – Time To Speed Up That Fat Loss

Carb Cycling, Benefits, Implementation And Science of Carb Cycle - Healthy LifeStyle Awareness

This Article was published on – 26 May, 2017 By Healthy LifeStyle

The science behind it some benefits you can get out of it, and how you could implement your own carb cycling plan.

What is Carb Cycling?

What is Carb Cycling?

 

It’s a strategic diet plan that involves a series of low carb days, followed by high carb days, followed by low carb days, followed by high carb days, So a typical cycle for me would be seven days long one week it would be three low-carb days, followed by a high carb day, followed by two low-carb days, I’ll buy one more high carb day and what this does is it aims to keep your metabolism up in a Clarke deficit as well as maintain fat loss throughout your entire cut.

Science Of Carb Cycling

 

The science behind it you are getting carbohydrates when you need them so you are having two high carb days a week, Going out with family and you are at a restaurant and you want to indulge and you want to be able have those carbs and be able to eat whatever you want another thing it does is it improves the function of leptin in your body.

So what leptin is it’s your hunger hormone it tells your body when you are hungry and when you are not hungry and how well you respond to leptin determine your hunger levels and carb cycling can help with lepti response, it also improves your insulin you are able to manipulate your insulin and spike it when you need it and improved insulin sensitivity can help your body stay in an anabolic state a muscle building state and you also be able to notice effects from yes that’s the thermogenic effect of food this is how many calories you burn actually digesting your food so it takes to burn calories carbs fats and proteins and protein actually has the tes and with that you are going to have a lot of protein on your low-carb days, so you are going to be burning even more calories on those days because of the thermogenic effects of food.

Benefits of Carb Cycling

 

Benefits of Carb Cycling

 

Some benefits you actually get out of carb cycling, Maintaining that metabolism normally when you are a quart deficit your metabolism starts to slow down you notice that your body starts burning fat less and you can even go into starvation mode where your bus or your body starts to break down your muscle instead of utilizing fat as an energy source but with carb cycling your spikes and calories or spike and carbs helps to keep your metabolism riding throughout the week instead of just dropping straight down to the cut,

It drops on the low carb days and comes back up and drops and comes back up you will also be able to retain muscle, the insulin manipulation your body is going to be muscle sparing you are going to use readily available energy as well as utilizing fat as an energy source and then there’s consistent fat burning your body instead of using those carbs because you don’y have them it’s going to utilize fat to get you through your work your workouts to get your gives you through the day just staying alive.

Implementing Carb Cycling

Implementing Carb Cycling

 

Implementing carb cycling these’s a couple things you need to know you need to know BMR that’s your basal metabolic rate and what that is how many calories your body burns just keeping you alive you know just getting air into lungs and keep your brain functioning you can find this using an online calculator that’s what i have done in the past and it’s really simple you just type in your height, weight, gender and whatnot and you also need to know your TDEE and what this is, is your total daily energy expenditure this is your BMR your basal metabolic rate plus the amount of calories that you burn going throughout your daily activities you know getting up,

Brushing your teeth, cooking food, going to your workouts and anything else that forces you to exert some kind of effort, once you know your TDEE you can figure out how many calories you need to your high carb days and how many calories you need on your low carb is on a typical high carb day you want to be in a 10% clawd episode as well as a 20%clerk deficit on your low-carb days, if your metabolic rate is 1,900 calories and your TV ee is 2800 calories so on a high carb day to be in 10% core deficit you are going to meet to eating about 2,500 calories on a low-carb day to be in a 25% deficit you need to be eating 2,100 calories once you know your calories you can start to figure out your macros.

High Carb Day:

Gram protein per pound of bodyweight, 50% of calories from carbs, and the rest from fat
So on high carb day you will be eating like about 2,500 calories and you will have those calories come from a combination of protein fat and carbs your protein you want them to be at about a gram per pound of body weight so 190 grams of protein you want 50% of your calories to come from carbs so take that 2500 calories number and you find 50% of that, so 1250 and then and divide that by 4 that’s how many calories in one carb that give you the number of carbs and a half then i have left over with a few calories and that’s what you should determine how many fats to eat.

Low carb day:

10% of calories from carbs, 60% of calories from protein, and 30% of calories from fat
So on low-carb day you are going to eating like 2,100 calories so you want 10% of those calories to come from carbs so 10% of 20100 that’s 210 carbs or 210 calories from carbs, so that’s a very low number about 50 grams of carbs, you want 60% of the calories to come from protein and then you want 30% to come from fats. So what that comes out to on a high carb day 315 grams of carbs 180 grams of protein and 60 grams of fat that’s for a low carb day for you that comes out to 52 grams of carbs 315 grams of protein and 70 grams of fat so tons of protein on those low-carb days really helps keep up your thermogenic effective food.

Source: http://healthcpn.com/carb-cycling-benefits/

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Carb Cycling: Can It Work For You? | Muscle Sport Magazine

This Article was published on – 28 May, 2017 By Joe Pietaro

If you want to gain muscle and lose fat, then carbohydrate intake will certainly be one of your main concerns? How much is enough? When should you eat them? Yes, the questions are aplenty for this subject and the more you read up on it, the more confused you get. But guess what – you have to use the trial and error method until you find out that works best for your metabolism and ability to use the benefits of carbs without depleting yourself of them.

See This Article

A macronutrient breakdown consists of the percentage of protein, carbs and fats in your diet. Obviously, one high in protein and low in fats is kind of a staple but then you mix carbs into the equation and it gets a little trickier. One way of seeing how your body reacts to them is to cycle carbs, something that sounds complicated but really is not.

 

Let’s break it down in simple terms. If you want to give carb cycling a shot, then there are three days you should rotate: high carb, low carb, and no carb. Even on the days when you are eating carbs, try to concentrate them into your earlier meals before dinner. And speaking of meals, eating six or seven small-to-moderate sized ones are preferable over three larger ones.

 

Now let’s talk about the types of carbs you should be eating. Stick with the ‘good’ version, which includes whole grain breads, brown rice, oatmeal, sweet potatoes, beans, etc. While fruits and vegetables are considered carbs, per say, allow yourself to eat them when you feel like it, especially green vegetables. If you want to get very technical and feel the need to count every gram, please feel free to do so. But the average guy or girl reading this doesn’t have the time or patience to count each and every gram. So use your judgment and on the days when you are eating lower carbs, cut the portion in half from the high carb days.

 

In all likelihood, you will look your best on the low carbs days, but not have that extra pep in your step. A little bloating may be experienced on the high carbs days and you’ll have a little extra energy. So it may be a good idea to try and schedule the high carb days for your longest workout (and cardio session) while making the no carb day either a shorter workout or even rest day. The low carb days are obviously somewhere in the middle, so you will get the best – and worst – of both worlds.

 

This little experiment may take a few weeks and should give you the answers you’re looking for. Make an assessment of how you feel on all three days and what the turnaround time is. Most likely, you’ll be able to settle on an amount of carbs that gives you what you’re looking for and results in how you want to look.

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Source: https://www.musclesportmag.com/2017/05/28/carb-cycling-can-it-work-for-you/

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Burn More Fat With Carb Cycling | The Fit Housewife

This Article was published on – 01 Jun, 2017 By Jen

Boost your metabolism and burn more fat with carb cycling. Here’s how it works…

Burn more fat using carb cycling. Here, I'll explain how it works and what you can do to make it work for you.

I get so many messages from women asking me about burning more fat. How can I burn that stubborn belly fat!?

The old me would have told you to increase the intensity of your workouts and to watch what you’re eating. Basically, eat less calories, burn more calories!

But lately, I have changed my tune around this old school stance on weight loss, and now, I would tell you something very different. There is a lot of new science out that debunks the myth of calories in vs. calories out. If calories in vs. calories out were to hold true, we could all lose weight easily just by adjusting the number of calories we are eating and burning. Simple, right?

But how many of you have done this before and failed miserably??

I sure have. Many times! And I know so many men and women who struggle with this.

This is why I’ve done a complete 180 degree turn in my stance on calories and weight loss.

Instead of preaching to my Drop a Dress Size challengers to just eat less and workout more, we now focus on optimizing hormones through nutrition!

Specifically, we focus on reducing our carbohydrate intake, increasing our healthy fat intake, and moderating our protein intake.

There has been a lot of talk about carbs over the past few years, and I have seen a trend towards low-carb diets lately, which is a good thing. However, I’m not convinced that an extremely low or no-carb diet is the way to go when you want to lose weight and make this a lifestyle change.

First off, your body needs carbs to function properly.

I’ve personally tried going on an extreme low-carb diet, and I failed miserably. I felt sick from eating so much fat and I actually started gaining weight. Am I saying a very low carb diet won’t work for you? No! This just proves that every body is different!

Just because I failed at a very strict low-carb diet doesn’t mean I’ve ditched the fat and now only eat carbs. In fact, I still like to keep my fats pretty high, but I now rotate between higher-carb days and lower-carb days.

WHAT IS CARB CYCLING?

Carb cycling is an eating plan that alternates high-carb and low-carb days. Yes, it’s that simple!

So why alternate high-carb and low-carb days? On high-carb days, you’re stoking your calorie burning furnace so that on low-carb days, your furnace burns FAT! This pattern tricks your metabolism into burning a lot of calories, even on your low-carb days.

BENEFITS OF CARB CYCLING:

Some of the benefits of carb cycling include:

  • It’s easy to fit into any lifestyle
  • You get to eat more of the foods you love
  • You’ll build lean, strong muscles
  • You burn more fat
  • You have more energy
  • You’ll feel more empowered

There are some things you should know about carb cycling before you try it:

HIGH-CARB DAYS SHOULD BE ON YOUR HEAVIER TRAINING DAYS

In order to see your best results, your high-carbs days should be on your heavier training days. For many, that would be on leg day! It could also be on a total-body workout day.

Your body needs carbs on these heavier training days. Carbs will help your muscles recover better and give you more energy for your workouts. Having a high-carb day on a heavy training day also assures that those carbs won’t turn into fat.

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MAKE SURE TO CHOOSE THE RIGHT CARBS 

Just because you are eating more carbs doesn’t mean you want to be choosing unhealthy carbs like cookies, cakes, chips, etc. When it comes to choosing your carbs to eat, think grain-free carbs (i.e. sweet potatoes, yams, white rice, white potatoes, more vegetables, fruit.)

When you choose these carbs, your body burns them differently – they are stored in your muscles and therefore NOT converted into fat. But if you choose simple carbs like foods containing white flour and white sugar and even whole grains, your body will likely convert these carbs to fat since they aren’t stored in the muscles as readily.

 

DECREASE FAT INTAKE ON HIGH-CARB DAYS

Don’t forget to decrease your fat intake on your high-carb days. When most people increase their calories, they tend to increase both their carb AND fat intake for the day. But when you increase both your carbs and your fats, your body is going to turn that excess into fat, and that is NOT what we want.

For example, on my high-carb days, I aim to eat 25 – 35% carbs and 45-55% healthy fats. On my low-carbs days, I aim to eat 10 – 20% carbs and 60 – 70% healthy fats. My protein usually stays the same (around 20%.)

YOU MAY EXPERIENCE SOME WATER WEIGHT GAIN

Expect to experience some water weight gain on your high-carb days. For every gram of carbohydrate you consume, you’ll store four grams of water.

Don’t get alarmed over this! It’s a normal process and you aren’t gaining fat. On your low-carb days, you’ll notice that this gain will decrease. So my advice: STAY OFF THE SCALE!!

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FIND THE RIGHT FORMULA

There are many different carb cycling schedules. How many days you want to eat high carb depends on you, your goals, fitness level, etc.

For example, I aim for five low-carb days and two high-carb days. My higher carb days (carbs being around the 25 – 35% range) are on my leg day and my total body day.

Just make sure not to put all your high-carb days back to back, you should space them evenly throughout the week.

Some people may do better with three higher carb days and four lower carb days. No matter which plan you choose, be sure to monitor your progress and consider adjusting your schedule to see what brings the best results for YOU!

Here is an example of my carb cycling meal plan:

My higher carb day. A sample meal plan of my higher carb day.

My Low Carb Day. A sample meal plan for a low carb eating day.

IN CONCLUSION:

So now that you have the information about carb cycling, do you think you’ll give it a try? Let me know in the comments!

If you would like a complete low carb, high fat meal plan along with tips to help you get stated on a low carb lifestyle, check out my NEW ebook, The Low Carb High Fat Beginners Guide!

The Low Carb High Fat Beginners Guide

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Source: http://thefithousewife.com/2017/06/burn-fat-carb-cycling.html/

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10 Ways To Get Shredded For Summer – Its Not Too Late

 

It really isnt too late… But you need to start now and have a plan and stick to it!
In these articles the authors have given some great advice on what can be done in such a short amount of time.

Best Bodybuilding Cutting Diet- Get Cut and Shredded

 

Not only will a bodybuilding cutting diet help you lose fat, but it will also help you keep as much of your muscle mass as possible. However, a lot of people find it too hard to lose fat because they associate a bodybuilding cutting diet to be extremely boring and too hard to follow through with.
 We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

Foods in a Bodybuilding Cutting Diet

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

Food 1: Chicken

The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

Food 2: Fish

Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

Food 3: Vegetables

I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

Food 4: Eggs

Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits. Eggs are excellent source of proteins. Also eggs are one of few foods naturally containing vitamin D. They are also a natural good source of vitamin A, B2, B6, B12,  and folic acid and minerals such as iron, calcium, potassium and phosphorus.

Food 5: Water

Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

Food 6: Nuts

The good thing about nuts is that they contain a good amount of protein and fat, but don’t eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Bodybuilding Cutting Diet – Tips

Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape. Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.
Source : easytips.ourfitnessguide.com

Bahubali Actor Prabhas Workout And Diet For A Six Pack Body

Team IBB 3,264 Views

Prabhas-Bahubali-body-workout

If there is anything other than cricket that has brought the nation together its Bahubali. People, no matter what the age, profession or race; are talking about this magnum opus that has shattered all the box office records without breaking a sweat. The man who played the legendary character Bahubali, Prabhas, has become a craze for men and women alike. And why not? Where do you see such dedication and passion for work in today’s film world? Be it Prabhas or Rana, every actor in the movie has given more than their best which is why Bahubali has succeeded in making history on several fronts. Prabhas as Amarendra Bahubali became a national sensation owing to his heart melting looks and Greek god physique. Want to get a physique like that? Well, here is Prabhas’ workout and diet for amazing 6 pack abs. Let us be frank…it’s not going to be easy to catch up with Bahubali!

How Prabhas became Bahubali?

Prabhas-Bahubali-BodyPrabhas proved in every way that he was the right choice for this iconic character. It might surprise you to know that Bahubali spent a year in pre-production and Prabhas started working on his body as long as 8 months before the production could begin. He underwent a massive transformation to get into the skin of the character throughout the movie. Prabhas did not sign any other movie or even a commercial while he was on Bahubali for 3 years.

The character of Sivudu (son) was leaner as compared to Amarendra Bahubali (father). The later was a warrior and therefore had to look like one in every sense. Thus, Prabhas gradually shifted from one body type to the other across the movie.

Weight Gain

Prabhas-Bahubali-6-pack-absPrabhas definitely has a great height. He stands tall as 6 feet 2 inches. However, just like an actor he had a lean body type with a weight of 85 kg which was not suitable for the epic drama. For the first part, Prabhas had reached a body weight of around 105 kg by putting on 20 kg. To bring Amarendra Bahubali to life, Prabhas put on another 30 kg for the sequel – Bahubali The Conclusion and reached 135 kg (approx). There are even statements circulating all over the internet that Prabhas scaled up to 150 kg for the sequel. The tough part was that he needed to bulk up and get more muscular and not just fat. Putting on muscles in such a fashion required heavy diet control and very detailed workout plan.

Inspiration and Preparation

Prabhas took inspiration from WWE wrestlers who perfectly fit the criteria of huge and muscular body types. It has been said that he personally observed them, interacted with them to understand the crux of bodybuilding. Interestingly, even though he took inspiration from international stars, Prabhas did not hire any renowned international fitness trainer for himself.

Instead, he brought with him an entire gym. Yes, to focus on his workout day and night, Prabhas bought the latest international gym equipment worth 1.5 crore rupees on his own accord and set up his own fitness area – an outdoor gym in his house garden. Prabhas enjoyed working out amidst the greenery of his garden where he can take in naturally clean air.

Trainer

Instead of getting a popular name on board, Prabhas decided to seek help from an Indian jewel. If you are a bodybuilding fan, you are ought to know Laxman Reddy. He made India proud by claiming the tile of Mr. World at bodybuilding championship in 2010 in Las Vegas and has 13 other titles to his name. Laxman initially groomed both Prabhas and Rana and eventually he focused completely on preparing Prabhas for his epic challenge. Along with Laxman, there were also dieticians who were continuously monitoring and altering his diet plans.

Prabhas Diet Plan

Prabhas-Bahubali-abs-workoutSince Prabhas had to put on 20 kg in 6 months, he had to go on a heavy calorie diet which focused more on non vegetarian foods to make the diet as naturally protein rich as possible. Prabhas’ diet was managed between 2000 calories/day to 4000 calories/day which were divided between 6 meals during the day. Prabhas followed the policy of small, balanced and regular meals. He used to eat every 2 hours.

It has been reported by some of the media sources that Prabhas started his day with 40 egg whites to gain muscles faster. The egg whites were half boiled and blended with protein powder. At some places it has been mentioned that the 40 eggs were taken during the course of the day.

Along with eggs, chicken was integral part of his diet. He consumed 500 grams of chicken a day. Along with this, he had nuts, almonds, ample of vegetables like broccoli, spinach and fishes to supply his body with all the nutrition it needed for that massive gain.

He was on a zero carbs diet. His lunch included a small amount of brown rice, oat meal along with boiled vegetables and chicken or fish. His diet also included protein powders and Prabhas used to have one serving of protein powder with milk or light soup after his workout sessions and before he went to bed.

The next crucial thing Prabhas focused on was hydration. He made it a habit to have 10 to 12 glasses of water at least to avoid any possible dehydration that can lead to weakness and loss of stamina.

Prabhas is strictly against steroids and all that you see on the screen is his sheer hard work. He has followed an extremely stringent diet and workout to gain those muscles and six pack abs. Prabhas states that steroids are body building drugs and they can cause health issues. Steroids can ‘give results but for short time’. He strongly supports natural diet and healthy workout.

Prabhas Workout Plan

Prabhas-Bahubal-ibody-gym-workoutP.C.: recentmovies.in

Prabhas followed the 70/30 rule – 30% workout and 70% diet. Prabhas stated that an appropriate pre and post work diet plan is crucial to ensure that you get the right results from your hours at the gym. He spent 6 hours at the gym everyday divided between morning and evening sessions.

The morning began with cardio sessions followed by stretching and yoga. This was followed by intense stamina building sessions including plyometric and cross-fit exercises.

Prabhas-Bahubali-gym-workoutP.C.: jansatta.com

The evening involved muscle building exercises i.e. weight training. Instead of relying on isolation exercises, Laxman put him on compound routines like squats, bench presses and dead lifts. This helped him to get more muscular in lesser time. In addition, Prabhas also remained active outdoor activities like cycling, swimming etc.

After bulking up to 135 kg or may be 150 kg, Prabhas is now surely on a losing phase as the movie has come to an end. Laxman stated in an interview that the weight is being lost gradually and it might take around 5 to 6 months to for him to reach his normal weight. Laxman also mentioned that the diet would remain the same but the amount would start decreasing.

We hope now you know why Prabhas has gained all that fame. He has followed an exhaustive routine and a very strict diet. Yet, he did not deviate from his goal at any given point of time in those 3 years. He gave his 100 percent to workout, diet and acting. That is how he became Bahubali and won the hearts of millions overnight. If you too want 6 pack abs like Prabhas then ensure that you stay head strong and motivated all the time for that is the key to his success.

https://www.indianbodybuilding.co.in/bahubali-actor-prabhas-workout-diet-six-pack-body/

On – 22 May, 2017 By Team IBB

Best Bodybuilding Cutting Diet- Get Cut and Ripped

We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits. Eggs are excellent source of proteins. Also eggs are one of few foods naturally containing vitamin D. They are also a natural good source of vitamin A, B2, B6, B12, and folic acid and minerals such as iron, calcium, potassium and phosphorus.

Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

The good thing about nuts is that they contain a good amount of protein and fat, but don’t eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape. Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.

 

On – 09 May, 2017 By

Home Nutrition Fitness Model Diet: How To Eat To Get Ripped And Shredded

Jump start your fat loss with this sample fitness model diet.

If you ask most people on the street about their opinion on getting shredded and muscular, chances are that their response will something the lines of “go to the gym and workout.” They’d be correct to an extent, but the reality is far more complicated than that. While hitting the gym with a relish and determination is absolutely necessary to building a powerful and impressive physique, working out alone simply isn’t going to cut it. You have to put way more work into it than that.

Now, we know what you’re thinking. “Working out isn’t enough?! Then how am I supposed to get into the shape that I want?!” Well, there’s a fairly simple answer. Diet. If you want to get into absolutely shredded condition, you need to eat right for the occasion. Many people have this fantasy of looking like a fitness model, but they never understand that getting to the form requires them to push themselves both physically and mentally. Luckily, we’ve got you covered with our own approach to what we call the fitness model diet.

1. The Mentality

You would think a program about a fitness model diet would just be about what you put into your mouth and stomach, but the reality is that diet is more than just thinking about what foods you have to eat. You need to be in a positive mental space to be able to not only start a diet, but adhere to one as well. With dieting you want look at things from a different perspective. This is not something you’ll just be doing for a certain period of time, but rather something thing that you want to stick to. Think of a diet as a lifestyle and sticking to a program will be far simpler. So put down that Big Mac and get your mind right. If you want to look good, you have to be mentally want it.

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2. Understanding Macros

Carbs, fats, and proteins. These macronutrients are important to ensuring that you make the gains you need and lose fat to reveal the muscle underneath. Carbs and fats are primary energy sources while protein is your muscle building or muscle maintenance nutrient. Having your macronutrients balanced is absolutely paramount to attaining the body your want. You want to eat the proper percentage of carbs, fats, and proteins to give your body the best chance at body recomposition.

3. Methods

A fitness model diet is very much like a bodybuilding diet. Everyone of you out there has to realize that you’re all different and foods are going to effect you differently. For some people carbs can cause them to hold onto way too much water. Others eat carbs and simply get an energy boost from the macronutrient. That’s why following a classic program may not work for some, but may work for others.

The classic approach would be to get 40-50% of your calories from carbs, 25-30% of your calories from fats, and another 25-30% of your calories from protein. Obviously this means keeping your sodium and sugar intake at a reasonable number, avoiding saturated fats, and eating an overall clean diet. But for some individuals this classic approach will do little to effect their body recomposition.

Another great approach is the keto or ketogenic diet. This diet is a bit more strict and could be more difficult for those who are in love with carbs, which, let’s face it, who isn’t? The idea is to consume a higher amount of good fats like avocado and nuts, a moderate amount of lean protein like chicken, fish, and lean steak, and a lower amount of carbs, no more than 30 grams in fact. This will put your body in a fat burning mode or ketosis where your primary energy source is coming from fats. After following this keto diet for most of the week, allow yourself one refeed day where you consume a higher amount of carbs, just be sure not to binge on too many unhealthy options. Remember, the goal at the end of the day is to get absolutely shredded.

 

4. The Diet

So finally the coup de grâce, the foods you should be eating to get you in prime condition. This fitness model diet isn’t something you necessarily need to stick to, this is just an example of the foods you can eat that can be beneficial to your gains. Remember, there tons of great food options out there for you, this is just an example for you to start with.

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Classic Style: This is all about balance. Don’t be afraid to mix and match with this approach, but be sure to avoid too many carbs at night before bed.

Breakfast: Oatmeal, side of bacon, black coffee

Lunch: Sweet Potatoes, chicken breast, salad with olive oil (for dressing)

Dinner: Salad, chicken breast and rice

Keto/Low Carb Style: This is a low carb alternative to the classic approach. Be sure to aim for higher, good quality fat content with moderate protein.

Breakfast: Bacon (pork or turkey) and eggs

Lunch: Steak, chicken or turkey with avocado, and asparagus

Dinner: Salmon in pesto sauce

Remember, think of this is just a starter kit. Get creative with your macronutrient intake and be sure to continue to research other great recipes. Jump start your fitness goals by following this simple plan, then begin to explore.

What do you think of this fitness model diet?

http://generationiron.com/fitness-model-diet/

On – 12 May, 2017 By GI Team