How to arrange a pre-competition diet and fat loss plan? The question is simple, but doing it well is not simple. In order to make the muscles look better in strength and lines without losing the girth you deserve, pre-competition fat-reducing diet and fat-reducing training are the most important. of.
Fat loss diet before competition
2-3 months before the competition, you should put the "fat reduction diet in preparation for the competition" into your training plan. The fat reduction diet before the competition must be high in protein, low in fat, and low in sugar, and it should also be low in the final stage. When it comes to salt, you should also pay attention to the proportion of nutrients. Try to eat more natural foods, such as beef, chicken breasts, eggs, cucumbers, potatoes, tomatoes, vegetables and other natural foods. The more natural the healthier you are.
High-protein foods contain essential amino acids, which are the main factors for the growth of human muscles. They are also nutrients necessary for repairing damaged tissue. Therefore, athletes must absorb large amounts of high-protein foods, especially those preparing for competitions. High-protein foods can also absorb part of the protein from plants (such as soy products, grains, nuts, fruits, etc.), but note that the protein in plants also contains high vegetable fat, so you should not eat too much in preparation for competitions.
In order to grow muscles and improve muscle condition, bodybuilders must eat a large amount of protein every day. Although it is a large amount, it must not be too much. Generally speaking, two grams of protein per kilogram of body weight is enough. Too much protein is harmful to the body. Some toxic substances will accumulate in the body and increase the burden on your kidneys. However, you can eat some high-fiber foods to help you eliminate harmful toxic substances from the body. It can also be harmful to you at the same time. The digestive system produces a good fat-burning effect.
All foods containing "refined sugar" should be avoided as much as possible. butter bread,Ice cream, biscuits, snacks and some soft drinks are absolutely not allowed to be eaten. However, if the fat ratio is already very low, you can eat some natural sugar foods every two or three days, such as fructose-containing apples, bananas, fruit juices, cereals, etc., which can promote muscle recovery and make the muscles look more muscular. Being full instead of being deflated will also help the discharge of water in body tissues, which will lead to weight loss.
High-fat foods must not be eaten, and low-fat foods should also be kept at a distance, because the structure of fats, especially animal fats, is very similar to the structure of human fat, and is easily absorbed by the body and converted into fat, making you more likely to gain weight.
The salt content must be low, because too much salt will cause the body to store more water, making it difficult to see your muscle lines and muscle fibers.
Maintaining a low-fat, low-sugar, high-protein diet, as well as low-salt, is difficult to achieve in daily life. You have to master it by yourself. Follow the requirements of the above-mentioned pre-competition fat-reducing diet, and your training will be smooth. You will get twice the result with half the effort. Of course, you can also find some tips of your own to make your pre-game training more successful.
The following is a recommended nutritional recipe for bodybuilding preparation:
Breakfast at 7 o'clock: two bowls of porridge, half a catty of milk, two eggs, and an orange
Ten o'clock snack: half a bowl of rice, two ounces of meat, an egg, half a cucumber
Lunch at 12 o'clock: a bowl and a half of rice, three ounces of meat, one egg and one cucumber
15 o'clock extra meal before training: half a bowl of rice, two ounces of meat
16-point training
17 o'clock snack after training: one spoon of creatine, one bowl of rice, one spoon of protein powder, one pound of milk
Dinner at 19:30: a bowl of rice, two ounces of meat, a banana, and an orange
Extra meal at 21:00: a bowl of porridge, three egg whites
The meat and eggs are steamed, and the milk isOrdinary milk