Diet plan to gain muscle mass and lose fat,free to download movies without registration,protein powder for diabetes type 2 - Try Out

18.07.2015, admin  
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Back in the golden era of bodybuilding, legends such as Serge Nubret were eating only 1–2 meals per day.
The purpose of this carb cycling approach is to strategically burn fat and build muscle at different times throughout the day and week. Because you aren't eating the same amount of calories per day (thanks to the FDF), your weekly caloric intake has priority over your daily caloric intake. Drastically undereat once per week to detoxify the body, increase growth hormone, and aid digestion. Embrace Serge Nubret’s inspiration to eat like a tiger, and you will build lean, athletic muscle to help you attract a hot cat. Typically, when someone aspires to improve their buff-to-blubber ratio, one does it with a sense of urgency. Normally, when you think about sculpting muscle, the first thing to come to mind is protein.
If you’re training to put on overall size, White says you should aim for 1.5 to 2 grams of carbohydrate per pound of bodyweight. When your goal is to get lean and ripped to the bone as opposed to putting on overall size, we recommend curtailing carbohydrate intake to less than a gram per pound of bodyweight. Fast-digesting, high-glycemic-index carbohydrates tend to create a large surge of the anabolic hormone insulin streaming through your blood.
As for carbohydrate choices, try white bagels, rice cakes, juice, white pasta or rice, white spuds, or a carb-rich sports drink to get more bang from your workouts. In contrast to after workouts, you want to focus on slow-digesting carbohydrates before a sweat session.
To keep your fat-burning furnace hot while you snore away, keep your carb intake very low before bed. When engaging in sustained high-intensity exercise for periods longer than one hour, a spate of research says that you can get a boost from consuming fast-acting carbs such as those found in sports drinks and gels. These carbohydrate-rich supplements can help you achieve serious fitness and physique gains. Contrary to prior thought, this carbohydrate is particularly slowly digested, so add it to your preworkout shakes to fuel grueling workouts. A far cry from their sawdust forerunners, fiber powders can help you meet your daily quota and keep you feeling full. Use this powder with a 4-to-1 carbohydrate-to-protein ratio for fuel during long workouts and afterward to speed up recovery.
Packed with fast-acting carbohydrates, sucking back a gel during extended aerobic exercise can help you get to the finish line. Made up mostly of the carbohydrate fructose, this super-sweet liquid sweetener has a lower glycemic index than most other sweeteners, so it won’t spike blood sugar. His logic was that tigers are lean and ripped and only eat 1–2 huge meals per day, so he did the same. In order to accomplish this goal, we need to master two things—carb cycling with intermittent fasting and the optimization of your weekly caloric intake. Use an appropriate peri-workout nutrition protocol containing quick digesting carbs post-workout.
At this time, eat a small meal consisting of 30–50 grams of protein, some fat, and a ton of non-starchy vegetables.


At periods when you're fasting or not eating carbs, your insulin levels are kept low and your body is mobilizing fat for energy. An easy way to calculate this is to multiply your lean body mass by 16 kcal if you're under 15 percent body fat. In order to gain lean mass, I recommend an extra 200 kcal above maintenance per day (on average). Let’s assume you eat a small meal on your FDF consisting of three eggs, four pieces of bacon, and a side salad (sans dressing). Obviously, this eating program is meant to be used in conjunction with a muscle building weight training program.
Long castigated for its role in turning a six-pack into a snack-pack and often nutritionally degraded by the food industry, many health-savvy individuals are left wavering about its role in a physique-minded eating plan.
Impulsively, carbohydrates are often severely slashed in pursuit of this well-intentioned goal.
Slower-digesting, whole-food carbs such as oats, quinoa, brown rice, legumes and vegetables should constitute the bulk of your daily carbohydrate intake (with the exception being rules No. Normally, this would not be ideal because insulin can promote fat storage, but postworkout, White says high insulin levels drive recovery nutrients such as creatine, glucose and amino acids into muscle cells to restock glycogen (to be used for your next gym session) and stymie further muscle breakdown while encouraging its growth. Eating a small amount, 20 to 40 grams, of slower-burning carbs found in whole-grain bread, sweet potato, oatmeal or fruit like a banana, 30 to 45 minutes before you train, provides a steady supply of carbohydrates during exercise to keep energy levels up so you can push serious weight.
Metabolism slows during the wee hours, so it’s more likely that carbohydrates from the diet will be stored as doughy body fat. Use it to add a sweet kick to baked goods, yogurt, cottage cheese and drinks in your Carbohydrates Diet.
To take this one step further, we'll strategically skip eating in order to produce more growth hormone, detoxify the body, and aid digestion.
All meals are to consist of protein, fat, and non-starchy vegetables with the exception of back loading carbs to an evening meal, which will consist of protein, starchy carbs, and non-starchy vegetables. All you need is enough carbs post-workout to prevent catabolism as well as some in the evening to replenish glycogen in the muscles. It seems like the majority of information out there is for beginners or 'hard gainers' who want to gain muscle. However, without packing your muscles with glycogen, you have as much chance of gaining serious size as Michael Vick does becoming a spokesman for PETA.
Case in point: University of Texas researchers discovered that subjects who consumed a carbohydrate-protein supplement following exercise had higher levels of enzymes that promote muscle glycogen and protein synthesis.
Refined carbohydrates before a workout can spike insulin levels, causing your blood sugar to fall faster than a Major League splitter, leading to an energy crash and hampering fat-burning during the exercise.
For building lean mass, my recommendation is to have three different types of days—low carb high fat (LCHF), moderate carb moderate fat (MCMF), and a full-day fast (FDF). As long as you're eating in a caloric surplus and training hard, you will build muscle—with or without the extra carbohydrates.
You already know that real food is better than processed food and that if you’re hitting your macros from 80–90 percent real food, you’ll look pretty awesome. I have no idea why, but everyone thinks that he's a 'hard gainer.' Here’s the easy way to know. Glycogen is the collection of carbohydrates stored inside muscle cells and is the most easily accessible source of energy to fuel training. Monitor your body fat, and if you find it’s inching too much upward, you can cut back a bit.


Researchers at the University of Nottingham in the United Kingdom found that when subjects consumed a high-fiber, low-glycemic breakfast, they burned more fat during subsequent exercise and had higher levels of satiety than those who noshed on a high-glycemic, fiber-poor breakfast. Growth hormone encourages muscle recovery and growth while at the same time promoting fat burning.
Interestingly, UK researchers have reported that consuming two or more different forms of carbohydrates, such as glucose, fructose and maltodextrin, during exercise is more effective at improving performance than just taking in one form. A 2010 study in The American Journal of Clinical Nutrition that followed nearly 90,000 individuals for six-and-a-half years discovered that those who ate the most fiber were less likely to pack on body fat. Again, all your calories should be eaten in 1–2 huge meals in the afternoon and evening and in your peri-workout nutrition. If you aren't a skinny weakling and have managed to put on at least 20 lbs of muscle in your first two years of lifting and you look pretty decent, you aren't a hard gainer.
This means he would need to eat approximately 2500 kcal per day in order to maintain his physique. Dividing that by the remaining six days in the week will give you approximately 3100 kcal per day. Instead of putting carbs on the chopping block, make them work for you by following the guidelines contained herein. These edibles result in a less drastic rise in blood sugar than their more processed counterparts such as white bread and most boxed cold cereals, which impedes hunger and fat storage. So to start your day the right way, think rolled oats instead of the sweetened instant variety, an orange instead of orange juice, whole-grain toast instead of an elephantine muffin on the go.
The upshot is that a pre-bed snack should contain mainly slow-digesting protein; try a casein shake or low-fat cottage cheese.
Among the fiber powerhouses that can take a sledgehammer to hunger pangs are beans, lentils, whole grains, fruits and vegetables. What’s more, carbs love water, and when you store them as glycogen, H2O comes along for the ride.
According to researchers at Tufts University in Boston, people who regularly eat whole grains rather than refined grains pack on less fat in their midriffs. If you have trouble eating large amounts of food, try eating a quarter cup of sauerkraut before you dig in.
We’ve ID’d 10 rules of carbohydrate eating that will help you get over any aversion to the C word. This intracellular hydration looks and feels like added muscle and gives your muscles a fuller appearance. Not only does fat in this area look unsightly, but it also can put you on the road to heart disease.
This means that you don’t need to eat nearly as much food as you think in order to gain muscle but stay lean. Carbohydrates in the diet also provide a source of calories that are vital for putting on size.
If you find that your energy levels are sagging or your muscles are looking a little soft, add back in an extra portion to see whether that helps. Nuts, seeds and unsweetened dairy also supply smaller amounts of carbs and can be considered beneficial whole-food sources.



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