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Fat burning and muscle building nutrition

Amount ratio nutrients

Fat burning and muscle building nutrition

How to eat while fat burning and muscle gain. We divide the food mode into two parts. Read.

Now the most interesting thing is that nutrition is divided into two parts: low in calories or carbohydrates and high carbohydrate nutrition. Here is the description:

Low calorie or low carbohydrate portion

Duration of nutrition: all day without training and the first part of the day before training.

Calories: multiply 22-26 by body weight.

Amount and ratio of nutrients: 50% protein, 30% fat, and 20% carbohydrate.

High calorie or high carbohydrate part

Duration of nutrition: only on training days. From the beginning of strength training to sleep.

Calorie Count: The same number of calories as on a normal low-calorie day, only these calories should be consumed in 6-8 hours. (22-26 x body weight or approximately 1600-1900 calories for a person weighing 80 kg)

Amount and ratio of nutrients: 20% protein, 5% fat, and 75% carbohydrates.

Amount ratio nutrients

Normal calories

Meal Duration: Weekend

Calories: multiply 33 by body weight.

Amount and ratio of nutrients: 50% protein, 30% fat, and 20% carbohydrate.

Lesson schedule

Monday - morning cardio, evening strength training *

Tuesday - High Intensity Cardio, Do Anytime

Wednesday - morning cardio, evening strength training *

Thursday - High Intensity Cardio, Do Anytime

Friday - morning cardio, evening strength training *

strength training

Saturday - high-intensity cardio at any time + normal calories

Sunday - no training + normal calories

* Morning cardio to choose, individually

So, let's try a nutrition program with an example. Weighing 80 kg, our potential athlete needs 1600-1920 on days low in carbohydrates / calories. And 50B / 30ZH / 20U in terms of calories will be 200 grams of protein / 53 grams of fat and 80 grams of carbohydrates. Lets first describe the nutrition per day without strength training, like Tuesday.


Of course, it is better to perform high-intensity cardio or running late in the morning or early evening. Intensive cardio time on days without strength training is not particularly important for fat burning. But, keep in mind - in the evening the metabolism tends to slow down. Performing intensive training at this time, you make the metabolism work all 24 hours a day. After running, you need to drink a protein shake with a carbohydrate liquid drink, containing 40 grams of carbohydrates per serving (half the daily intake of carbohydrates).

If your body is responsive and consumes carbohydrates during training, try to increase their amount after training, no matter what time you spend it. All day of rest, your body will be in a tough fat-burning state. Diet should consist of meat, fiber-rich vegetables and high-quality fats every three hours throughout the day..


Again, our potential workout has begun and this time is a slow, long cardio of 40 minutes. We choose a load so that it calmly allows you to breathe evenly, but at the same time, it would be difficult to maintain a conversation in a conversation. After cardio, drink a protein-carbohydrate shake. The amount of carbohydrates should be less than a day after intense cardio. About 20 grams of carbohydrates, since prolonged cardio spends less glycogen in the body.

It is also necessary to consider that Wednesday is the day of strength training, scheduled for 15:00 hours. On this day, a low-calorie diet for almost half a day should be kept in nutrition. So the amount of nutrients in the diet is half of the whole day: 1600 calories, 200 grams of protein, 53 g of fat and 80 g of carbohydrates. We need to divide by two and consume 800 calories, 100 g of protein, 26 g of fat and 40 g of carbohydrates before training (15:00).

At 15:00 we begin to raise anabolism for muscle gain! Before starting the workout, it is necessary to take a portion of proteins and carbohydrates (a gainer or BCAA with dextrose). After the workout, another cocktail of a gainer with dextrose / maltodextrin and whey protein follows and then go home to take high-quality, high-carb foods. The amount of nutrients from 15:00 to sleep is: 1600 calories, 80 grams of protein, 9 g of fat and 300 g of carbohydrates for a weight of 80 kg. This means eating only low-fat, high-carb foods..

Foods such as white potatoes, rice, oatmeal are good, they are ideal for replenishing glycogen levels in muscles and muscle growth, you can also use all cereals, low-fat pastries, etc. Reduce your intake of fruits and fructose to a minimum, and also stay away from fats. Having a high level of insulin, fat is immediately mobilized into the fat depot (in reserve). Continue to consume carbohydrates all the time before bedtime, and then morning with a new diet 1.5 days before strength training and again a high-carb time, so alternate again and again.

strength training, protein carbohydrates, Amount ratio, Amount ratio nutrients, body weight