My Favorite Cutting Diet Part 1. Hey there, it’s Mario. Been a few busy days and I finally got time to write for you guys. As you probably don’t know I’ve been on a cutting diet for more than 1 week now while preparing for a photo shoot. During these couple of years I’ve tried different approaches to fat loss and it took me a while to find the ideal one. Some of the more popular diets I’ve tried and wasn’t happy with: low carb/high fat, high carb/low fat and cycling ketogenic diet. Picking a wrong diet was very frustrating, I was shocked to see how fast my muscles go away when I was reaching single digit body fat levels. Biggest Muscle loss problems seem to come from arms and shoulders, a year of shoulder training and intense workouts and you lose most of the size in just 4 weeks with a bad diet and if you are lucky you’ll lose some of the stubborn fat on lower abs area. Stubborn fat is the hardest to lose, in the end I had a feeling that for every gram of fat I lost 1cm on my arms. The numbers didn’t look good. When it comes to keeping muscles genetics aren’t my strongest point and to make this work I had to eat a lot more carbs. Realizing that my body responds well to higher carb intake raises the question why didn’t I just go with the high carb / low fat diet. Unfortunately constant carb intake kept my insulin levels high all the time thus my fat burning capacity was very bad. I was forced to search for other options and thankfully I found the right one. The diet I’m referring to is called carb cycling. Composing the Carb Cycling Diet Plan. Core concept of this diet is switching between low, medium and high carbohydrate intake each day so in the end you get less muscle loss and high energy on some days and increase fat burning on other. Typical carb cycling diet consists of 3 low carb, 2 medium and 2 high carb days. Fitness and muscle models usually choose to do 2 top priority muscle groups workouts on the days with higher carb intake to prevent muscle loss while utilizing the 3 low carb days for increased fat burn like on the picture : ). General rule of all diets is that we have to expand more energy from food than we intake, it’s not much different with carb cycling except that calorie intake may vary each day which can prevent weight loss plateaus and will help retain muscle mass. You know a no-carb diet won? Learn what carb cycling is, and which meal plan will work for you. Try to eat a moderately low carb plan without grains or lots of fruit and natural sugars? Here are some ways to get plenty of protein and non-starchy vegetables into. The Living Low Carb lifestyle has gained more popularity in recent years. The restriction in consumption of carbohydrates has shown favorable results in human beings. First step – BMRFigure out your BMR, you can do that with excel document which contains the calculator integrated with the Sample carb cycling diet plan linked in the bottom of this article or click here. For now as an example let’s say our BMR is 2. Second step – Add activity level and goal. Add activity to BMR. Most of you guys who are doing 1- 2h of training each day need to multiply BMR x 1. If you are inactive with a desk job use 1. BMR x 1. 6 = 3. 26. Carb Back Loading Meal Plan: Simple, Healthy and above all ! While the book does contain a general carb back loading meal plan, they may or may not suit your. Includes: free printable meal plan, how to use the plan, benefits of low-calorie low-carb eating, following the plan, and weight control. Inside this "30 Day Low Carb Meal Plan" is 30 days of low carb diet meals. It tells you what to eat for breakfast, lunch, snacks, and dinner. Below is a detailed 3000 calorie diet meal plan for one week. This is a 3000 calorie diet meal plan that accommodates a solid workout regimen and thus includes. One of the foremost benefits of a high-protein diet plan for women and men is the possibility of rapid weight loss. Low Carb Meals Plan for 7 Days. The following sample of low carb diet menus are examples of what you can eat for 7 days while on low carb diet. So if you consume 3. For weight loss we need to consume 2. Third step – Defining Macro nutrients on medium carb days. Protein. First we define protein intake. I generally recommend you eat 1. This amount remains the same on all days. Example: 2. 00 pound individual would ingest 3. This will be our fat intake for every day. So on medium carb day we consume: 3. Protein. 25. 0g – Carbohydrates. Fat. Fourth Step – Define carb intake for other days. So our base carb intake is 2. On high carb days you will consume 1. That gives us 3. 12g carbs on high days and 1. Let us recap. High carb day: 3. Protein. 31. 2g – Carbohydrates. Fat. Low carb day: 3. Protein. 18. 7g – Carbohydrates. Fat. That’s all there is. Now you have defined your daily goals and it’s just a matter of spreading it out in meals and adjusting as the diet goes along. The diet works best if you eat calories from clean foods. Check out an example of some of my meals packed in plastic containers on the picture below. I usually bring these to work with me, and ye it tastes even better than it looks . You can download iton the link below. Carb Cycling Sample Diet And Weight Loss Calculator. Crucial factor for minimizing muscle loss is training with high intensity and heavy work load which is much easier to accomplish with this diet. When I was on low carb and ketogenic diets I had problems maintaining High intensity during workout, the lack of energy was noticeable and my body was suffering. I’ll get more into Carbohydrate Cycling and Workouts in part 2 of this article. Stay awesome and good luck with your fitness goals. If you find this article helpful leave a comment below. Check it out! Download The ? Lean and Strong is an Advanced Upper/Lower routine that will take your physique to the next level. No Hype, No BS.)Click Here to Get Your New Workout.
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