iet is probably the most fundamental component of the bodybuilder s makeup The food in .NET

Encoder QR Code 2d barcode in .NET iet is probably the most fundamental component of the bodybuilder s makeup The food

iet is probably the most fundamental component of the bodybuilder s makeup The food
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As a bodybuilder, you must strive to increase your percentage of organic muscle while simultaneously reducing your stores of bodyfat The reward for success is a more functional and ef cient (not to mention well-chiseled) physique Unfortunately, the average bodybuilder nds it nearly impossible to gain even ten pounds of solid muscle tissue in a year s time, due largely to the person s falling prey to the hype and outright BS that is propagated by most bodybuilding publications and that lines the pockets of more than a few gym owners and personal trainers Fortunately, to reach a solution to your nutritional problems, you needn t try to sort through the dubious proclamations of the bodybuilding publishing industry (most representatives of which exist solely to sell you their products, but that s another story entirely) Instead, you need look no further than the eld of nutritional science You will quickly learn that all that is required in the course of a year to allow for ten pounds of muscle growth would be 600 (the number of calories in a pound of muscle) times 10 (the number of pounds of muscle growth stimulated in a year), or 6,000 extra calories a year over and above your present energy requirements
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muscle this year You have to train hard enough to stimulate ten pounds of growth rst Then, if the calories are present in the form of nutritious food, the growth that you have stimulated will take place If you take this a little further and divide the 6,000 calories a year by 365, you nd that you need only 164 calories a day above your maintenance need of calories For instance, let s say that you currently weigh 200 pounds and require 3,000 calories a day just to maintain that weight; that is, at 3,000 calories you don t gain or lose weight, but simply stay at 200 pounds Then, you train with suf cient intensity to stimulate ten pounds of muscle growth, rest adequately to allow your body the time it requires to build those ten pounds of additional muscle, and consume 3,0164 calories a day At the end of this year you would weigh 210 pounds Very simple Similar calculations can be applied to fat Since one pound of fat contains 3,500 calories, when in the course of time you ve consumed 3,500 calories over and above what you needed to maintain yourself, you ll have added a pound of fatty tissue to your body If you require 3,000 calories a day for maintenance, but then you consume 3,500 calories a day, which is 500 more than you need, in the course of a week you would gain one pound of fat The same holds true for losing fat When you burn up 3,500 calories by expending more energy than you take in as food calories, you will lose one pound of fat This
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EATING ITSELF ISN T THE ANSWER Now, just eating 6,000 extra calories above the amount you need to maintain your current body mass is no guarantee that you will grow an additional ten pounds of
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PART 4 KEEPING THE MUSCLE MACHINE PRIMED
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means that in order to grow muscle, you need to consume approximately one-sixth of what you would need to produce fat If for some reason you simply wanted to become fatter, the answer is simple: eat a lot; but if you want to grow only muscle, don t eat too much above your maintenance need of calories If you ve been stuf ng your face with protein products thinking that you re forcing your muscles to use all of the extra protein, stop fooling yourself The body utilizes only as much protein as it needs to maintain itself plus what little extra it might require to assist in producing the growth that you stimulated with your training efforts Any additional protein consumed beyond this amount will be excreted at best, or stored as fat at worst Moreover, since protein is primarily a building-and-repair nutrient, as opposed to a preferred energy source by the body, our protein requirements do not tend to increase when we perform physical activity Instead, engaging in vigorous activity increases the need for carbohydrates, because it is the nutrient most easily converted to glucose, which, when converted to the polymer of glycogen, is the primary energy source of human muscle tissue Protein requirements, on the other hand, depend solely on individual body weight According to researchers, for every two pounds of body weight we carry, we require just one gram of protein to maintain it If we train hard enough and stimulate muscle growth, we will require a little extra protein,
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along with additional carbohydrates and fats, to allow for that growth to take place So, if you weigh 200 pounds, you will need 100 grams of protein per day to maintain your existing mass If you are one of those aboveaverage bodybuilders who nd it easy to gain ten pounds of muscle a year, remember that you ll still need only 6,000 extra calories in a year over what you ll need for energy Broken down to a daily gure as described earlier, that s only about 16 extra calories a day Since one gram of protein contains 4 calories, a gram of fat contains 9 calories, and a gram of carbohydrate contains 4 calories, you would actually require only 4 grams of protein a day above your maintenance needs, which is less than the protein contained in one egg Most of the champion bodybuilders I know who are trying to increase their size and strength have been consuming anywhere from 250 to 400 grams of protein a day That s far more than any nutritional scientist would recommend for musclebuilding purposes Translating it into actual numbers just proves that you don t need as many calories or nearly as much protein as you might have been led to believe Just as most bodybuilders have been seduced by the overly simplistic and erroneous notion that if a little training is good, then three times as much is that much more productive, they also seem to have been taken in by this mistaken belief with regard to their diet They gure, if 100 grams of protein
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