Meal frequency, meal time and meal content
The first meal at 7: 00 am 1 cup of milk, 2-3 eggs, a piece of bread and a kind of fruit.
The second meal is at 9: 30 am, with 2 eggs (boiled water or milk) and a fruit.
The third meal is 12:00 noon, rice or pasta, vegetables, an animal protein (the amount is self-determined).
The fourth meal is a piece of bread, potatoes and fruit at 2 pm.
The fifth meal is at 6 pm, with rice, potatoes or pasta, meat or eggs or fish and vegetables (the quantity is self-determined).
A glass of milk or 1-2 eggs and a glass of orange juice at 8 o'clock in the evening of the sixth meal.
Eating less and eating more is good for human health. If you eat too much at a meal, it will increase the burden on the stomach and is not conducive to the absorption of nutrients. Jovi de, a world bodybuilder, said: "For bodybuilders, it is better to eat more protein than to eat less protein by mistake."
The following cases are for reference:
Gunter Schlekamp, a professional bodybuilder of IFBB, has rich experience in how to exercise large muscles. Height1.88m, top professional bodybuilder. In 2000, when participating in Mr. Olympia's competition, it was 130 kg, and the rest period was 144 kg. Gunter has a La-2 training machine at home in California, and a dog named Shakespeare, who practices this knowledge with actions every day.
Carmen, the wife of IFBB professional bodybuilder Gunter Schlekamp Gunter, prepared low-fat snacks, turkey, tuna and beef sandwiches for him. Recalling his early experience in bodybuilding competitions and his unique diet plan, Gunter said with emotion, "Many people go to the gym to train hard just to make their muscles grow bigger. I didn't know much about nutrition when I was 0/6 years old in Germany/KLOC. Now, I feel that 60%-70% of my success is due to nutrition, and I am still learning. "
Gunter thinks that good nutrition is more important than training. He told us that the first important thing to gain big muscles is to eat some kind of protein every half an hour to three hours. Because the body can store carbohydrates and fats, but protein is different. In this way, the body will get a steady supply of amino acids, thus maintaining the anabolic state. And this is the favorable environment for muscle growth.
Gunter also said: "Some people think that you can get the results by eating four times a day, but I am very concerned about the training results, so I decided to improve my nutrition to the highest level to get the best results. This is not enough, especially for a professional bodybuilder. " The California immigrant eats six to seven meals a day, totaling 4,500 to 5,000 calories. But the more times he eats, the thinner he will be and the more muscles he will have. His view of obesity is also very different from before.
Obesity phobia
Obesity phobia
Gunter used to be an advocate of low-fat diet, but now he has changed his mind. "I have been torturing myself for years," he said. "I eat chicken with rice, and then I eat more chicken with rice until I feel sick at the sight of them!" This method is not only boring, but also ineffective. "I was afraid of obesity, but I ended up eating too much rice," he said. "I ate a lot. Although I have gained weight, many of them are fat and look soft. " He said, "Now I eat more red meat and sardines, and I also eat peanut butter. As a result, I look fuller and stronger. If I eat more fat, I will eat less carbohydrates. The result really surprised me: I became thinner and my muscle contours became clearer. I think both beginners and experienced practitioners should eat some red meat, but only lean meat. "
What makes red meat promote the body to grow muscles? "There is such a substance," Gunter said. "Maybe creatine, maybe amino acids. Arnold Schwarzenegger is my bodybuilding idol. He eats a lot of beef. I think I should have listened to him from the beginning! "
More protein.
More protein.
Gunter's protein intake is much higher than the standard weight per pound 1g protein. "I don't think it's enough," he said. "I think that amount can only keep the existing muscles. Over the years, I have noticed that bodybuilders consume much more protein than most nutritionists recommend. Look at the top bodybuilders, whether professional or amateur, and you will find that they eat more than recommended. "
How much protein can the body use? "I told those beginners who train hard that if they want to grow big muscles, they should eat 1.5g of protein per pound of body weight. That is to say, athletes weighing 180 kg eat 270 grams of protein every day and divide it into 6-7 meals. The harder you train, the more protein you need. Therefore, if bodybuilders who practice hard want to gain muscles, they will eat more protein than those who want to lose weight and maintain existing muscles. "
"Now I even think I should eat more, for example, 2 grams or even 2.5 grams per pound," Gunter said. "I think this may sound strange, but I have detected some chemicals in the urine. So far, everything is normal. This shows that I used protein, my muscles are used, and my body shape is getting bigger. " However, it is worth noting that any extra energy, whether protein or other nutrients, beyond the required range will be converted into fat.
Replenish a lot of water
waterpower
Gunter dismissed the old adage of drinking 8 glasses of water every day, thinking that he should drink at least 2 to 3 times this amount. "The older you get, the more water you have to drink, because a high-protein diet itself needs a lot of water."
In addition, carbohydrates, the main energy substance of high-intensity training, also need a lot of water to produce glycogen, which is the main energy substance of muscles during weight training. Gunter also pointed out that the difference between protein and carbohydrates is that protein makes muscles, while carbohydrates provide energy for muscles.
That is to say, amino acids formed by protein decomposition are raw materials for making new muscle tissues, and carbohydrates provide energy for this process. The higher the content of glycogen in muscle, the fuller and rounder the appearance of muscle. In fact, bodybuilders often consume a lot of carbohydrates three days before the competition to promote water to enter the muscles, thus making the muscles look bigger.
The magical use of carbohydrates
The magical use of carbohydrates
Gunter has a simple method to estimate the carbohydrates needed for muscle growth: "At first, eat 2 grams of carbohydrates per pound of body weight. If you grow up and look good, go on. See how you feel. If you feel tired and weak, increase your intake to 2.5 grams per pound of body weight every day. If your metabolic rate is high, but your body still looks thin, increase it to 3 grams per pound per day. " According to this method, a person who weighs 180 kg will eat 360 grams of carbohydrates every day at the beginning of training, and gradually increase it to 450 to 540 grams.
Gunter also pays great attention to protein and the balance of heat. "If you get enough energy from carbohydrates and fats, it is still important to increase protein's intake and divide it into six to seven meals. But you have to be careful, eating too many carbohydrates will make you gain more fat, not muscle. "
biscuit
Terrible cookies
Although Gunter always insists on eating natural food, she sometimes eats junk food. He said, "Actually, my favorite food now is oatmeal ... oatmeal raisin cookies. My favorite food in the past was carrot cake, and then cheese cake. " Why is he like this? Gunter can explain: "I only eat natural foods for two days, such as potatoes, rice and oats to provide carbohydrates, and egg white, protein powder, chicken and meat to provide the amino acids I need. On the third day, I will eat a big cake or add some biscuits to natural food. This makes it easier for me to stick to healthy eating habits. " He also said: "Many people want to know why I eat so little carbohydrate, perhaps because too much sugar helps me."