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Q: I was wondering if you could maybe help me out. I am currently on a low carb diet and cutting less than 100 grams per day. My question is, my weekly re-feeds (Sunday) should be what percentage of your daily intake of calories, carbohydrates, proteins and fats. I read that a good rule of thumb when refeeding: Body weights calories - 10 x + 10 Carbon Carbohydrate - 60% Protein - 30 no added 10 I wanted to get your opinion and see what were your thoughts. Thanks for all the articles to be reversed. They are definitely good info. Thanks for your time. Matt A: glad you enjoy my articles. I tried to type diet, you are referring to in the past. I lost a lot of body fat, but I also lost a lot of muscle, and my energy level suffered.
Did I get so lean as it has ever been in my life, about 4-5% body fat, while the gain / retain power in the gym after small-scale, high-intensity training program and diet program that consists of a lot of high quality protein every day, which is composed of about 50% of my total daily calories. Remember that protein builds muscle, and the more muscle you have the higher your resting metabolic rate will be, which leads to burning more fat and a leaner physique!
Carbohydrates, about 40% of my diet, and the remaining 10% were from healthy unsaturated fats. As I was trying to lose more body fat and get leaner, I simply reduce the number of calories I was taking in every day, but did not change the percentages of each macronutrient. When dieting , it really comes to the number of calories burned vs the number of calories consumed. Ultra low-carbohydrate diets may be effective in decreasing body fat, but I think a better approach is to use macronutrient ratio that is similar to the one I described above, and simply reduce the number of calories you take in each day, based on the results that they saw.
This method allows to spare a lot more of your hard earned muscle mass!
Q: I just took a look at the current diet program are listed on your website, and I'm curious about'''' drastic change in your diet? It seems that now eat a lot more solid food, and ditched most of their protein supplements ... What are the reasons? Regards Alex A: I would not call changes to your diet plan "drastic", but you are correct that I added more whole foods. I believe that my previous diet relies too much on the meal replacements and protein supplements rather than whole food. Although I am a big believer in the benefits of the complementarity of high quality, I think it's important to remember that "supplements" to do just that, supplement diet plan.
Meal replacement are great for convenience, but there are several specific reasons I eat more whole food meals now, especially during the contest diet. bodies digestive system has to work harder to process the whole foods in comparison with meal replacements, and also causes an increase in metabolic each after eating lunch. This allows me to get leaner while preparing for the competition. Fibrous vegetables are especially effective in raising metabolism, and I'll add more vegetables to my diet as I get more in my contest prep. The second reason I eat more whole foods while dieting for a contest because I'm limiting the number of calories I eat each day, and I really love to eat, and sometimes a meal replacement just will not cut it! still managed to spend a lot on my supplement bill (in addition to My Account food) every month.
As I mentioned before, my favorite addition to the use of whey protein before and after my workout, some Glutamine and a multivitamin. I also use a good Ephedra Free Fat Burner and CLA during the contest prep facilitate fat burning. I also have one strategically placed meal replacement (about 1 1/2 hours after my weight training) every day, and keep a supply on hand for "emergency" or if you are traveling. Q: I've always had a problem of my left pec is much bigger than mine right pec. This is how it was nearly two years ago and has never been fixed. I have tried so many things ... I even use dumbbells for the last 8 months. I really need to fix the problem.
What should I do? Please help! Neil A: relax. I know it can be frustrating when the body is disproportionate to the same part of the body on the other side of the body. Almost no one is completely symmetrical. My right bicep has always been bigger and more defined than my left hand while I play both exactly the same. Of course I noticed it, but really no one else, and I bet that others do not notice that the left pec is bigger than your right, either.
Barring any exceptional circumstances, or gynecomastia, pec development had even as you continue to train the muscles to grow and mature. now, if it is so bad that they just can not stand, and I think that may have gynecomastia, then I suggest you see your doctor . Otherwise, just keep training hard and follow my advice above. Q: I read with great interest your article about tall guys, "tall muscle", and I need some advice. I'm 34 years old, 6'7 ", about 260lbs, 40 waist, and played hoops in school. I looked more former football player as I am obviously not dry. My goal is this: I would like to be about 250-260 but got back 38 band, or at least 40 to be free! do not want to just do cardio and get skinny and tall pencil neck, I want to be big V - great upper body tapered at the waist, leg fit, not bulky ones as I still played hoops 2-3 days a week from November to July.
Here's what I thought, please let me know what you think: I started a low carb diet, many right-fat, high-protein, low-carbohydrate. Started on Low Carb creatine to support muscle growth. I started following your program to add mass to your article "high muscle", particularly in the areas of the upper body. My questions are meaningful or above ideas? too much cardio do I need to help me lose some fat in my midsection, but it does not stop me some nice gains in my strength? Thank you for any advice that you can pass me by, and thanks for the information. look great. luck with further training. It's good to see a big guy look healthy! Mike Kelley Oh yeah, Creatine will only make me look puffy from water? A: I'm glad you enjoyed my article.
I see so many tall guys who give the building a lean, muscular physique , as they believe that it is only can not be done by our genetics, but I'm living proof that it can be done! believe that the most important factor for you to achieve your goals are 1) to effectively heavy weight training program and 2) a sound nutritional program. should perform some cardio as well to help get rid of body fat, but with heavy weight training and proper nutrition, I promise that it does not become dry or high neck pencil! I'm not crazy about low-carb diets, especially when you're trying to build lean muscle mass. carbon Carbohydrates very important role in the process of building muscle and it is important to eat the right kinds of carbohydrates on the right times to increase muscle gain.
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