Are you planning to carve your body, but are you afraid of losing hard-working muscles? This guide will show you ways to prevent muscle falls during the reduction period.
If you are already sitting a little bit in this sport, you know that every gram of muscle counts. Despite many fabulous theories about the speed of increasing your muscles, you should have a clear mind for the truth. Muscles are built up over long years of hard training, proper diets, sufficient regeneration and supplements, i.e. supplementation.
Despite all doubts of people who have not yet been in contact with the reduction of body fat after a long period of building muscle, it is not so easy. It would seem that it is enough to lower the calories, and the fat will fall by itself. Of course, this is true. However, without any intervention from the reducing person, fat loss will also be accompanied by muscle loss. There are many ways to remedy this, but diet is the most effective one. Maintaining optimal caloric supply with the division into the right amount of macronutrients is essential.
So how to perform the appropriate reduction to minimize muscle tissue loss? Is it possible to burn all the fat in the body? What will be the best example for maintaining the best form during reduction? I invite you to read the article.
Basics – the appropriate distribution of macronutrients.
Protein. As the basic building block of muscles, it is an integral part of every diet. Unlike non-training people, all gym enthusiasts consume its increased amounts. The minimum limit is 1.8g / kilogram of body weight, and in many cases it can reach up to 3g / kilogram. Such supply will guarantee the supply of the necessary amount of amino acids to the muscles. The best sources of protein are meat, fish, egg whites, protein nutrients and curd.
Fats. Fats are responsible for the proper functioning of the body, and in particular for the hormonal balance. Never use fat-free diets, because it can result in very adverse consequences for the body. Healthy fats are the basis of any diet, both reducing and increasing muscles. In the diet below, fats play a very important role on low-carbohydrate days, where their increased amount replaces carbohydrate deficiencies. Nuts (almonds, cashews, brazilian and hazelnuts), olive oil, coconut oil, avocado, and egg yolks are very friendly fats for the body.
Carbohydrates. Although it is a basic source of energy, the intake of carbohydrates from the point of view of the human body is not necessary. There are diets in which the intake of this macro-nutrient is limited to a minimum, min. ketosis. However, in our diet this component will play a key role. Below I will write step by step how you should do it. The diet should not lack such carbon sources as various types of rice, cereal, oatmeal, sweet potatoes, whole wheat pasta, rye bread and fruit.
What does the “magic” look like?
Well, there is no magic in it. It is simply knowledge supported by research and practice in the world. Being constantly on a caloric deficit, the body will sooner or later reach for muscle as a source of energy. To prevent this, you can use carbohydrate manipulation, which will largely prevent the energy from getting muscle. How to do it? It’s best to apply the AAABC method, which looks as follows
(A) First day – consume small amounts of carbohydrates (1.2 – 2.5 g / kilogram of body weight)
(A) Day two – consume small amounts of carbohydrates (1.2 – 2.5 g / kilogram of body weight)
(A) Day three – consume small amounts of carbohydrates (1.2 – 2.5 g / kilogram of body weight)
(B) Fourth day – consume average amounts of carbohydrates (3.5 – 4 g / kilogram of body weight)
(C) Fifth day – eat large amounts of carbohydrates (5.5 – 6.5g / kilogram of body weight)
What’s the use of carbohydrates? It is safe to say that it is a small scam for the body. Days (A) will be a serious caloric deficit for the body. If you were constantly on such a quantity, your metabolism would slow down enough that the effect could be imperceptible. Therefore, days (B) and (C) were used. They are designed to provide the body with an appropriate “kick” of energy. A one-day carbohydrate bomb will be perceived by the body as the end of the reduction. This will cause “winding up” of metabolism and muscle charging with glycogen. After a high carbohydrate day we start the cycle from the beginning, that is from (A). In this way, we will not allow the metabolism to slow down, and the muscles will be maximally charged with energy.
What results should such a diet bring?
Following the above recommendations, you should smoke about 0.5 – 1 kg a week. This is the optimal amount if you care about maintaining the largest muscles. If you lose less than 0.5kg you should add one extra day to the book (A). Similarly, if you lose more> 1kg, you can subtract one day (A).
Remember! Each body is different! There is no equal diet for everyone. So if you do not try yourself – you will never achieve the desired goal.