If you gain muscle and lose fat in a normal training, then your best way is to regularly control the dietary interval of three, four and five meals a day, instead of strictly not taking energy in the evening, which is not particularly good for our health.
As we know, carbohydrates are composed of hydrocarbons and oxygen, and the ratio of hydrogen to oxygen is 2: 1, which is the same as that of water, so they are called carbohydrates or carbohydrates. On the basis of our normal training, these are divided into two situations.
The first is to gain muscle and weight. We need to consume 4 to 6 grams of carbohydrates per kilogram of body weight. If we weigh 80 kilograms, we need to consume 4 to 6 grams of carbohydrates per kilogram during muscle gain, which is about 320 to 480 grams of carbohydrates in total. When we gain muscle, we usually consume carbon and water in five to six meals.
We can choose to eat six meals a day at 7am, at 10 in the morning, at noon 12, at 4pm, at 7pm or even at 10 in the evening. Eating six meals in these six time periods consumes a total of 380 to 480 grams of carbohydrates, which is equivalent to taking 60 to 70 grams of carbohydrates per meal.
While 60-70g of carbohydrate is about 250-350g of rice, and100g of rice is about 25g of carbohydrate. Only in this way can we ensure the normal carbohydrate supply during muscle gain. If you don't know how much rice to eat, you can weigh grams with a scale to ensure our planned carbohydrate intake.
Then what principles should we follow when doing the fat reduction period? The carbon water cycle divides our diet cycle into three days, in which carbohydrates gradually decrease to the lowest level and recover on the fourth day.
This cycle is that you eat 6 grams of carbohydrates per kilogram of body weight on the first day, then drop to 4 grams on the second day and 2 grams on the third day.
We need to have enough carbohydrates to ensure your strength training. Secondly, we need to show the details of muscles to reduce fat. Therefore, the calories of carbohydrates will gradually decrease, and on the fourth day, you can return to 6 grams of carbohydrates per kilogram of body weight.
If we start to lose weight now, if you want to maintain the maximum muscle mass, you should still eat 480 grams of carbohydrates on the first day, 320 grams of carbohydrates on the second day, that is, 4 grams of carbohydrates per kilogram, and only 2 grams of carbohydrates on the third day, that is, you can only eat 160 grams of carbohydrates all day.
We complete this complete carbon water cycle until the details of muscles appear, thus preserving our muscles to the greatest extent.
Carbohydrate is very important, so eating too little or even not eating is not good for our health. Then there is a problem. Our carbohydrates are divided into high GI and low GI. We'd better choose some carbohydrates with high glycemic ratio in muscle gain period and carbohydrates with low glycemic ratio in fat loss period.
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