In this article, we are talking about one of the three major pillars of health. The three major pillars of health are the foods that you eat, the thoughts that you think and the exercise that you get. Everybody wants these ripped abs, everybody wants to know how to have this dream body and a dream-life. Well, nutrition is the factor in that equation and we are here to talk about gaining muscle and losing fat at the same time. It’s not easy but it is definitely possible.
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Bodybuilding nutrition comes down to four factors:
1. Less calories.
You have to take less calories than you burn. It is common sense but it is not easy to achieve.
Quality calories. Try to get more unprocessed foods. Eat foods that do not come out from a box. If it is made in a plant, do not eat it. If it is made from a plant, eat it. The bodybuilding motto is lean, green and marine. For example, lean red meats, lean proteins, green carbohydrates like vegetables and marine like fish which is a great source of omega-3 and -6 fat and of course protein.
2. Small Meals Often
The second part of the nutrition equation is small meals often. In order to reach your true metabolic potential, you have to eventually eat every 3-4 hours which amounts to 6 meals per day. But, you want to build up to that and not just suddenly jump to that number. So, you just by eating three meals a day and you cut the portions in half. Also, you make sure that you eat more often.
3. Nutritional Content
You also want to know how much protein and how many carbohydrates exist in each meal. Let’s talk about small, medium and large persons.
For smaller persons, like women and under-150 pounds men, 15-20 grams of protein in every meal. Also, 50-100 grams of carbs in each meal.
For medium persons, 150 to 180 pounds who work out intensely, 20-30 grams of protein. Also, 200 grams of carbs combined together with your protein.
For bid persons, over 200 pounds who work out strongly and have big muscle mass, 30-4- grams of quality protein in each meal is a good target to shoot for. Also, 200-300 grams of protein in each meal.
4. Split Cardio
Let’s split up your workouts. Do intense interval cardio, first thing in the morning, two or three days a week. Those days you eat only non-starchy carbs like vegetables, green bean salad, apples, and grape fruits.
The remaining days of the week when you do intense weight training, you make sure that you eat starchy carbs like cornmeal, brown rice, wild rice, sweet potatoes, whole-grain break and whole grain pasta.