How did he do it? He said that he never drank whey protein milkshake after training, because he didn't rely on Wright's other nutritional supplements and only relied on ordinary diet to gain muscle. Is it true?/You don't say.
During the offseason, Jay Carter's weight will remain at around 298 pounds. This1.8m-high player has an amazing appetite. As he himself said, if he retires at the age of 33, he will eat nearly 35 million calories in his 16 sports career.
When asked how Jay digests 6,000 to 7,500 calories of food every day, he simply replied: "In recent years, I have mastered my metabolism, and whenever I feel hungry, I eat. With my current size, I have to eat a meal in almost an hour and a half. " His gluttony is mainly due to his crazy training plan. He explained: "In the offseason, I train twice a day, and I am eager for long pieces, which need to be replenished in time." Moreover, in the off-season, we need to add meals to maintain enough energy, and sometimes even eat 10 meals a day. "Jay asked his food to contain at least 40 grams of protein and 65,438+000 grams of carbohydrates, so as to ensure that he can get 65,438+0 ~ 2 grams of protein and 2 ~ 3 grams of carbohydrates per pound of body weight every day. He said: "I eat the same food all the year round, which is why I won't get fat in the off-season." "My whole body has changed, and my meal time has also changed. The only constant is my nutritional structure.
Generally speaking, Jay chooses chicken, turkey, seafood, whey and protein to supplement protein, and macaroni, rice, grains and fruits to supplement sugar. After training, his diet will change a little. He said: "I will eat some high-sugar foods after training to improve my blood sugar level and speed up my recovery." Some sugars and monosaccharides, such as rice cakes, honey, malt extract and even Coca-Cola, have a good effect. They can be quickly decomposed by the human body, enter the body, start and participate in the recovery process. This is especially effective after long-distance running training.
Many athletes eat a lot of high-fat food in the off-season. Jay has a different view on this. He said: "I have eaten enough fat in my daily diet. If I feel tired, I will use sugar to refresh myself. And fat will slow down digestion and interfere with my current diet plan, so that after an hour and a half, I won't want to eat any more because I'm not hungry. This means giving up my diet plan completely. On rare occasions, I will eat a cheese sandwich or pizza, but that will make me feel bad for hours.
He said: "In the past, people used substitutes to replace their daily diet, but now people's attitude towards substitute food is worse than in the past. When you go out, you won't bring a lot of nutrients such as protein milkshakes. Besides, I can't afford it. I don't want to overemphasize the importance of a normal diet, but I just use a normal diet to gain muscle. "
Changes in diet
Jay admits that when he started training at the age of 18, he ate typical fast food: cereal, bagels, pizza, peanut butter, lunch meat and other cheap fast food he could find. Results In the first year of training, he gained 50 pounds, but it was not all muscle mass, and a considerable part was fat. He explained, "I knew I had screwed up, so I started reading books on nutrition and visited Chris Astor, who was then a nutritionist for professional player Mike Franco." He gave me some advice: eat 6 meals of pure protein and high sugar food every day, and I did as he said. Three months later, I went to see him again. Sometimes I gained 20 Jin, but this time it was all muscle. "
He went on to say: "With the growth of muscles, my metabolic capacity has also increased. More and more food is needed, and meals are added from time to time. At that time, I even sometimes got up in the middle of the night to eat a meal or two, mainly those digestible protein or milkshakes, to get more calories for long films.
Now, in order to fully recover and gain muscle, Jay doesn't forget to mobilize his body's potential even when he sleeps. He also adopted a diet plan of 10 meals a day. But for many years, he still followed the advice given by esteban: eat some simple food and exercise according to simple principles. He firmly believes that these principles can change people from obesity to bodybuilding. Now, let's look at the inspiration from Jay and Chris. Maybe it will help you.
Dietary guidance advice
Chris Astor, Jay's nutritionist and friend, recalled: "When I met Jay 12 years ago, I immediately saw that he had great potential, not only because of his size at that time, but also because of his strong desire for success and determination to engage in bodybuilding." The following is the nutrition enlightenment given by the nutritionist who created the bodybuilding giant:
Many people try their best to gain muscle, but haste makes waste. They tend to eat too much and only gain fat. Don't gain more than 3 kg a month. If you gain more than 3 kg, you will gain weight easily.
Both bodybuilders and ordinary people should eat well before training. I believe that the more you eat before training, the more energy will flow in your blood. The less you eat, the more likely you are to make mistakes in training. However, between eating and training, you should set aside at least 1 hour to digest.
Eating within 1 hour after training is good for people of all shapes. Eating at this time can supplement blood sugar and promote muscle repair and growth. It is best to choose digestible protein, such as protein milkshake or protein, or some mixed food of monosaccharide and insulin, to create a human environment that promotes metabolism. In addition, pasta, rice cakes or bread dipped in honey are all better choices.
I don't advocate adding fat to my diet. I think it can also be applied to other bodybuilders. Fat takes a long time to decompose and digest, and it will also reduce the appetite of trainers and make them not want to eat, thus affecting the training effect. To get out of the misunderstanding of eating indiscriminately, we should eat more monosaccharides, such as honey, fruit, juice, bread or other high-calorie digestible foods. These foods are better than peanut butter, nuts or cheese, because the latter will stay in your stomach for a long time. Ordinary people should eat some monosaccharide food after training, and eat some polysaccharide food and vegetables at other times to reduce the increase of fat.
Jay's macaroni helps to strengthen muscles.
Composition:
Two dry macaroni.
1 tablespoon pepper
10 mushroom, a little shredded onion, nonfat diced Italian cheese.
Dice two pieces of lean chicken breast or lean beef.
Two servings of sailor sauce (Italian cooking, made of tomatoes, garlic, onions, etc. )
edible oil
Prepare ingredients according to the above recipe, put the pot on the fire, pour cooking oil into the pot, add pepper, mushrooms and onions, stir-fry until two or three are ripe, and stir constantly. Add diced chicken or diced meat, seaman sauce and cooked macaroni, and stir while heating until cooked. Sprinkle some diced Italian cheese before serving.
Jay Carter's nutrition diary