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The bodybuilder's diet
Table of Contents
1. The bodybuilder's overall diet plan
The bodybuilder's diet, like that of any other athlete, should be based on the most natural, unprocessed foods possible. They provide a range of micro- and macronutrients necessary for proper regeneration and proper functioning of the whole body. There are many different types of diets, from high-fat diets that are severely restricted to high-carbohydrate diets in which the amount of fat is reduced. However, it should be remembered that any dietary extreme used over a long period of time can lead to numerous metabolic diseases of eggs or lack of minerals and minerals in organisms.2. Diet when building weight/strength
Building muscle is a tedious and time-consuming process, so any attempt to accelerate this process (e.g. a sudden increase in calories by 1,000 calories compared to the starting calories) will in most cases result in a significant weight gain. Without the calories needed to maintain the current body weight. Building muscle tissue is a tiresome and time consuming process.3. How much protein should an athlete consume while building muscle/strength?
By trial-and-error method and by observing their own body, each athlete should select an appropriate protein intake on their own. It has been assumed that gymnasts should consume 1, 41, 7 g of protein per kilogram of body weight depending on the frequency and intensity of the workouts. The maximum is 2 g/kg body weight, consuming more protein will not contribute to faster weight gain, as excess protein will be excreted in the urine. These are general values and each person's requirement will vary according to a variety of factors.4. During the buildup of muscle mass?
Fat intake is highly individual and depends on both a person's genetic predisposition and metabolic health. The most reasonable range in terms of fat intake will be about 11.5 g of fat per kilogram of body weight. This will allow the body to supply the organized energy needed to build muscle mass (remember that 1 g provides up to 9 kcal when, for example, 1 g of carbohydrates also provides just 4 kcal). In addition, the body carries vitamins, builds muscle cells, strives for the body's function as a muscle mass and supports muscle mass.5. How many carbohydrates should an athlete who is in the process of building muscle mass consume?
The rest of the calorie intake should be carbohydrates. They are a source of energy in the process of building muscle mass and cause the release of insulin to help build up damaged muscle fibers. The demand for carbs varies from person to person, but as a rule, their supply during muscle mass build-up increases and forms around 57 g/kg of body weight (in moderate-intensity training), 710 g/ kg of body mass (in high intensity training).6. Diet during fat reduction
In order to start the process of gaining energy from fat tissue, a diet with a negative calorie balance is necessary. Calorie deficit can be created both by adding additional physical activity and a slight reduction in the fat or carbohydrates consumed. Most weight-loss athletes keep protein at a steady, high-efficiency level during weight loss, in order to keep muscle mass as balanced as possible. But then depending on the body's ability to reduce fat levels, or the level of active body fluids, or hormones will be added to the fat source at the same time.7. Diet immediately prior to start of competitions (BPS)
Some people use special diuretics to show off their fatty muscles, but this is not a safe method, and it can also cause water to penetrate from the subcutaneous tissues to the muscles. The silhouette then looks hard, the muscle shows up with visible stripes and the skin covers the veins.
