Kehonrakentajan ruokavalio - keksikäämme pyörä uudestaan
- Keskustelun aloittaja Hannibal
- Aloitettu
10% ALENNUS KOODILLA PAKKOTOISTO
- Liittynyt
- 6.10.2009
- Viestejä
- 109
Kauan pitäisi odottaa treenin jälkeen ennen nopeiden hiilareiden ja proteiinien armotonta mättöä? Eli siis sitä ensimmäistä kunnon ateriaa treenin jälkeen? Kiitos herroille jotka auttavat tätäkin herraa mäessä.. Ja osaako joku antaa linkkiä hyviin iltapaloihin jossai ei ole hiilareita?
Nimenomaan kofeiinilla tehostetaan jaksamista treenin aikana. Mä vedän kahvit aina ennen salille lähtöä.
Viimeksi muokattu:
kkoskinen
Banned
- Liittynyt
- 11.2.2009
- Viestejä
- 122
Odottaa? Olen käsittänyt, että mitä nopeammin reenin jälkeen vetää mätöt naamaan niin sen parempi. Itse ainakin vedän palkkarin pukkarissa heti reenin jälkeen + 15min päästä kotona 2 lautasellista safkaa :D
- Liittynyt
- 8.1.2008
- Viestejä
- 706
Tunti on ihan hyvä aika odottaa ennenkuin vetää safkat salin jälkeen naamariin. Siis olettaen että juo palkkarin treenin jälkeen. Käsittääkseni liian äkkiä syöty safka hidastaa tuon palautusjuoman imeytymistä, joten koko palkkarin perusajatus menee vähän niinkuin hukkaan.
- Liittynyt
- 28.12.2006
- Viestejä
- 12 893
Hifistelyä, väittäisin ettei mitään vaikutusta.
Ehkä se suurin juttu on että ankaran treenin jälkeen ei kiinteä ruoka ihan heti maistu....
- Liittynyt
- 13.8.2009
- Viestejä
- 18 119
...
siis toi ruuan odottaminen perustuu uskoakseni lähinnä sellaiseen ajatukseen että jos on luvassa hyvinkin rasvainen ruoka, se suuri rasvan määrä hidastaa mm. hiilareiden imeytymistä. ei mielellään palkkarin yhteydessä mitään Floora pakettia.
Eli heti treenin jälkeen palkkari nassuun. Hetki odottelua ja kunnon ruokaa.
siis toi ruuan odottaminen perustuu uskoakseni lähinnä sellaiseen ajatukseen että jos on luvassa hyvinkin rasvainen ruoka, se suuri rasvan määrä hidastaa mm. hiilareiden imeytymistä. ei mielellään palkkarin yhteydessä mitään Floora pakettia.
Eli heti treenin jälkeen palkkari nassuun. Hetki odottelua ja kunnon ruokaa.
- Liittynyt
- 8.1.2008
- Viestejä
- 706
Voi olla joo, mutta mikäli sitä palkkaria vetää siinä uskossa ja toivossa että kroppaan on saatava heti mahd. paljon rakennusainetta, niin jättäisin kyllä syömättä sen kiinteän safkan heti palautusjuoman jälkeen. Mutuun ja pieneen päättelyyn tämä kuitenkin vain perustuu, ja voi olla ettei tuolla koko asialla ole vitunkaan merkitystä kokonaisuuteen, mutta tällaisista pikku kikkailustahan tämä bodailu vaikuttaa koostuvan
- Liittynyt
- 13.8.2009
- Viestejä
- 18 119
en sanonutkaa ettei sais ollenkaa rasvaa ottaaa. lähinnä nyt siten ettei ainakaa painota sen osuutta reenin jälkeen koska hiilarit pääosin ne glykogeenivarastot täyttää eikä mikään syltty:D
- Liittynyt
- 4.11.2009
- Viestejä
- 41
Ite olen mitoiltani 172/68. 2 vuotta sitten tuli painoa pudotettua 20kg. Nyt tavoitteena ois sekä polttaa rasvaa ja kiristyä, että saada lihasmassaa. Onko tämä mahdoton yhtälö? Tällä hetkellä noudatan hyvin vähä hiilihydraattista ruokavaliota vaikka aerobista tulee tehtyä lähes jokapäivä. Sulkapalloa 3-4 kertaa viikossa ja juoksulenkki 3-4 kertaa viikossa. Salilla käyn neljänä päivänä viikossa noudattaen 2 jakoista ja treenin jälkeen polven 15-20min kuntopyörää. Hiilareita en 16.00 jälkeen nauti ollenkaan. Lounaalla syön pienen annoksen täysjyvä makaroonia, päivällisellä olen ne korvannut vihanneksilla, muutenkin vihanneksia tulee syötyä paljon. Proteiinia tulee tottakai syötyä joka aterialla. Hiilihydraatteja tulee siis pääasiassa vain aamiaisella ja hieman lounaalla. Tiedän että pitäisi syödä paljon jos haluaa sitä lihasta saada, mutta samalla pitäisi kuitenkin kiristyä. Olisiko perinteinen bulk/dieetti kierto parempi?
- Liittynyt
- 9.5.2008
- Viestejä
- 3 228
Lihas ei kasva samaan aikaan kun rasvaa palaa -> on parempi.
- Liittynyt
- 11.3.2008
- Viestejä
- 6 407
- Ikä
- 36
Jos lompakko kestää syömisen. Aerobinen liikunta on aina suositeltavaa teit mitä tahansa mutta enemmän safkaa joudut naamaan vetämään jotta saat kalorit plussalle.
- Liittynyt
- 30.11.2007
- Viestejä
- 5 131
Ei kuitenkaan aina kannata ottaa, sillä kofeiiniin voi kehittyä toleranssi, jolloin sillä ei olekaan enää minkäänlaista vaikutusta kehon vireystilaan. Olen myös havainnut, että ennen kovia jalkatreenejä nautittuina kofeiini saattaa lisätä ponnistuspäänsärkyä(tai sen "riskiä").
- Liittynyt
- 4.11.2009
- Viestejä
- 41
Kuitenkin tällainen artikkeli pisti silmään
Very-Low-Carbohydrate Diets and Fat Loss.
"Advances are made by answering questions. Discoveries are made by questioning answers." — Bernard Haisch
For decades, the United States Department of Agriculture (USDA) has taught us that a diet low in fat and high in starch (e.g., USDA food pyramid) promotes fat loss and decreases the risk of chronic diseases. It should be noted, however, that there's little, if any, scientific evidence supporting this notion. In fact, the current epidemic of obesity has been accompanied by a significant decrease in fat consumption and an increase in carbohydrate consumption. Thus, alternative dietary approaches are clearly needed, especially for fat loss.
Strength-power athletes and fitness models already know what science is now showing. When one wants to MAXIMIZE fat loss while building muscle mass, a very-low carbohydrate/ high-protein diet is the way to go. Also, purported adverse effects of such diets are greatly exaggerated, at least in the short term. This article refutes enduring very low-carbohydrate diet-related urban legends, reviews some studies examining the effects of very low-carbohydrate diet interventions on body composition and provides dietary guidelines for those who want to cut all the extra fat, while simultaneously increasing muscle mass.
Very Low-Carbohydrate Diet-Related Urban Legends
Some well-meaning, yet sadly misinformed, nutritionists have claimed that additional weight loss on very low-carbohydrate diets is due entirely to the loss of body water. However, the classic study by Dr. Rabast and co-workers demonstrated that alterations in the water and electrolyte balance observed during low-carbohydrate diets are a reversible phenomena and shouldn't be regarded as causal agents of different weight reduction. Also, the modern studies measuring body composition by a dual-energy X-ray absorptiometry didn't find any indication of dehydration (an abnormal depletion of body fluids). So, the greater weight loss from a very low carbohydrate diet is largely attributable to fat loss.
Old school nutrition "experts" have also proposed that a very low-carbohydrate diet sets the stage for a significant loss of muscle mass as the body recruits amino acids from muscle protein to maintain blood sugar (glucose) via gluconeogenesis (the formation of glucose within the body from precursors other than carbohydrates). This assumption is clearly fallacious. It's true that animals share the metabolic deficiency of total (or almost total) inability to convert fatty acids to glucose, so the primary source for a substrate for gluconeogenesis is amino acids. However, when the rate of mobilization of fatty acids from fat tissue is accelerated, as for example, during a very low-carbohydrate diet, the liver produces ketone bodies. The liver can't utilize ketone bodies and thus, they flow from the liver to extra-hepatic tissues (e.g., brain, muscle) for use as fuel. Simply stated, ketone body metabolism by the brain displaces glucose utilization and thus spares muscle mass. In other words, the brain derives energy from stored fat during a very lowcarbohydrate diet. Also, if the muscle is plentifully supplied with other substrates for burning (such as fatty acids and ketone bodies, in this case), then the burning of muscle protein-derived amino acids is suppressed.
Dietary ketosis is a harmless physiological state caused by the regulated and controlled production of ketone bodies. Unfortunately, many healthcare professionals have confused dietary ketosis with diabetic ketoacidosis. All diabetic patients know that detection in their urine of ketone bodies is a danger signal that their diabetes is poorly controlled. Indeed, in severely uncontrolled diabetes, if the ketone bodies are produced in massive supranormal quantities, they're associated with ketoacidosis. In this life-threatening complication of diabetes mellitus, ketone bodies are produced rapidly, which overwhelm the body's acid-base buffering system. However, a very low carbohydrate diet can't lead to dangerous ketoacidosis in healthy subjects (without alcohol or drug abuse), because ketone bodies have effects on insulin and glucogen secretions that contribute to the control of the rate of their own formation.
A Calorie is Still Not a Calorie
In 2002, USDA researchers published a review paper in the Journal of the American Dietetic Association, claiming, "The results of several of the [low-carbohydrate] studies actually refute the contention that low-carbohydrate diets, in the absence of energy restriction, provide a metabolic advantage for weight loss." They cite four studies supporting this proposition. As pointed out by my colleague, Gary Taubes, however, these studies don't actually support their position. Quite the contrary.
One of the studies cited by the USDA authors followed 24 obese men and women who followed two weeks on their usual food intake, eight weeks on Atkins diet, then two weeks on their usual diet. The abstract of this paper states, "The high-protein, low-carbohydrate dieting resulted in substantial weight loss, probably due to a combination of salt and water loss, as well as caloric restriction." The full text paper however, offers us some interesting details. An average weight loss from the Atkins diet was about 0.9 kilograms (two pounds) per week. The authors pointed out that they would have predicted only half that from the apparent reduction in calorie intake and that they can account for another quarter of a kilogram by taking into account water weight, but still fall nearly 0.2 kilograms short per week. So, the suggestion that this study refutes a contention that low-carbohydrate diets provide a metabolic advantage is simply ridiculous. Apparently, the USDA authors didn't bother to read the full text papers.
Alternatively, it's possible that they simply wanted to get an article into print that appeared to support the USDA's food pyramid. To look at the evidence and go away unconvinced is one thing. To not look at the evidence and be against it is another, but that's certainly not science. A number of well-controlled scientific studies have demonstrated that a very low carbohydrate diet promotes fat loss while maintaining or even increasing muscle mass. For example, Dr. Young and co-workers compared three diets containing the same amounts of calories (1,800 kcal per day) and protein (115 grams per day), but differing in carbohydrate content. After nine weeks on the 30-gram, 60-gram and 104-gram carbohydrate diets, weight loss was 16.2, 12.8 and 11.9 kilograms and fat accounted for 95, 84 and 75 percent of the weight loss, respectively. So, the authors concluded, "Weight loss, fat loss and percent of weight loss as fat appeared to be inversely related to the level of carbohydrate in the isocaloric, isoprotein diets." In layman's terms, the more carbohydrates these test subjects consumed, the less body fat they lost. This study was published in the well-respected American Journal of Clinical Nutrition in 1971, but was evidently ignored by obesity "authorities" ("Don't confuse me with the facts, a calorie is always a calorie").
Dr. Jeff Volek and colleagues investigated the effects of a six-week, very low carbohydrate diet on body composition in healthy, normal-weight men. Twelve subjects switched from their habitual diet (48 percent carbohydrates) to a very low-carbohydrate diet (8 percent carbohydrates) for six weeks and eight men served as controls, consuming their normal diet. Although subjects were encouraged to consume adequate dietary energy to maintain body mass during the intervention, the results revealed that fat mass was significantly decreased (-3.4 kilograms) and lean body mass significantly increased (1.1 kilograms) at week six. There were no significant changes in composition in the control group. The authors concluded that a very low carbohydrate diet resulted in a significant reduction in fat mass and an accompanying increase in lean body mass in normal-weight men. In other words, the entire loss in bodyweight was from body fat.
Another well-controlled study by Dr. Volek and co-workers compared the effects of an isocaloric, energy-restricted, very low-carbohydrate diet and low-fat/high-carbohydrate diets on weight loss and body composition in overweight/obese men and women. Despite significantly greater calorie intake (1,855 versus 1,562 kcal per day), a group comparison revealed a distinct advantage of a very low-carbohydrate diet over a low-fat diet for weight loss/fat loss for men. In fact, five men showed more than 10 pounds difference in weight loss. The majority of women also responded more favorably to the very low-carbohydrate diet, especially in terms of trunk fat loss. Furthermore, the individual responses revealed that three men and four women who did the very low-carbohydrate diet first, regained body mass and fat mass after they switched to the low-fat, whereas no subjects regained weight or fat mass after switching to the very low-carbohydrate diet.
For a more detailed review, I suggest you read my recent scientific papers published in the Journal of the International Society of Sports Nutrition and Nutrition & Metabolism (free, fulltext papers are available at www.sportsnutritionsociety.org/site/pdf/********-JISSN-1-2-21-26- 05.pdf and www.nutritionandmetabolism.com/content/3/1/9).
Once you've read them, you will also conclude that, when it comes to fat loss, a calorie is certainly not a calorie. In fact, it seems to me that calorie content may not be as predictive of fat loss as reduced carbohydrate consumption. Similarly, a recent comprehensive meta-analysis (a statistical analysis of a large collection of similar studies) examined a total of 87 well-controlled studies and clearly showed that very low- and low-carbohydrate diets promote fat loss, independent of calorie intake. This meta-analysis also showed that higher protein intake is associated with greater retention of muscle mass.
The Ultimate Nutritional Program for Short-term Fat Loss
This program is targeted to those who wish to MAXIMIZE short-term fat loss while maintaining or increasing muscle mass.
* Follow a very low-carbohydrate, high-protein, moderate-fat diet. The most important point is to keep carbohydrate intake very low. Also, make sure you take in adequate amounts of protein with every meal. You hardly need to limit fat intake during a very low-carbohydrate diet. Avoid trans fats, though. Choose only low-glycemic, high-fiber carbohydrate sources (vegetables, legumes, etc.). However, immediately after resistance exercise you can take in a small amount of high-glycemic carbohydrates with a fair amount of high-quality protein (e.g., hydrolyzed whey protein). Good protein sources include fish (healthy fats!), eggs, lean meats and carbohydrate-free protein powders.
* The critical supplements are a multivitamin-mineral complex, pure creatine monohydrate powder or carbohydrate-free creatine transport formula (e.g., Gaspari SizeOn) and a well-designed, fat loss-enhancing supplement (e.g., Gaspari 3 Degree Burn). Also suggested is the branched-chain amino acid, leucine, to stimulate muscle protein synthesis. However, you certainly shouldn't look to supplements to be a "magic bullet" to make up for not paying adequate attention to your basic nutritional program.
* Remember to drink lots of water and other calorie-free fluids. Also, it's important to take in adequate amounts of sodium and potassium. A very low-carbohydrate diet increases sodium excretion and the excessive loss of sodium in the urine could reduce blood volume and cause secondary potassium wasting.
If you decide to give this program a try, you may need to modify your resistance-training program. For example, it's a good idea to focus on heavier weights for fewer reps (three to eight), because the energy is primarily derived from phosphocreatine stores. Phosphocreatine serves as the cell's energy reservoir to provide rapid phosphate-bond energy to resynthesize ATP, a highenergy molecule serving as the ubiquitous energy currency of cells. This is a more rapid pathway than ATP regeneration in glycogen breakdown (glycogenolysis). Thus, phosphocreatine becomes important in maximum efforts lasting up to 10 seconds. Ingesting creatine monohydrate at a dosage of 20 to 30 grams per day for two weeks increases intramuscular concentrations of free creatine and phosphocreatine by up to 30 percent. Consequently, creatine is a useful supplement in the very low-carbohydrate diet.
Note: This program isn't for serious endurance athletes; they need more carbohydrates. Consult with your physician before starting this program if you have any medical condition or if you're taking any medication. Don't follow this program if you're pregnant or nursing.
Lifelong Health & Weight Control
Although a very low-carbohydrate diet is an effective short-term approach to fat loss, a moderate-carbohydrate diet is probably the most effective diet for lifelong health and weight control. Just make sure you stick with "good carbs," i.e., vegetables, fruits, legumes, oatmeal and other unprocessed whole grains. Moderate-carbohydrate diets are also better for those who wish to maximize gains in muscle mass. But when it comes to short-term fat loss, while maintaining– and even gaining muscle— your best dietary approach is the proven and powerful very low carbohydrate diet.
Toivottavaste jaksatte lukea :D
Very-Low-Carbohydrate Diets and Fat Loss.
"Advances are made by answering questions. Discoveries are made by questioning answers." — Bernard Haisch
For decades, the United States Department of Agriculture (USDA) has taught us that a diet low in fat and high in starch (e.g., USDA food pyramid) promotes fat loss and decreases the risk of chronic diseases. It should be noted, however, that there's little, if any, scientific evidence supporting this notion. In fact, the current epidemic of obesity has been accompanied by a significant decrease in fat consumption and an increase in carbohydrate consumption. Thus, alternative dietary approaches are clearly needed, especially for fat loss.
Strength-power athletes and fitness models already know what science is now showing. When one wants to MAXIMIZE fat loss while building muscle mass, a very-low carbohydrate/ high-protein diet is the way to go. Also, purported adverse effects of such diets are greatly exaggerated, at least in the short term. This article refutes enduring very low-carbohydrate diet-related urban legends, reviews some studies examining the effects of very low-carbohydrate diet interventions on body composition and provides dietary guidelines for those who want to cut all the extra fat, while simultaneously increasing muscle mass.
Very Low-Carbohydrate Diet-Related Urban Legends
Some well-meaning, yet sadly misinformed, nutritionists have claimed that additional weight loss on very low-carbohydrate diets is due entirely to the loss of body water. However, the classic study by Dr. Rabast and co-workers demonstrated that alterations in the water and electrolyte balance observed during low-carbohydrate diets are a reversible phenomena and shouldn't be regarded as causal agents of different weight reduction. Also, the modern studies measuring body composition by a dual-energy X-ray absorptiometry didn't find any indication of dehydration (an abnormal depletion of body fluids). So, the greater weight loss from a very low carbohydrate diet is largely attributable to fat loss.
Old school nutrition "experts" have also proposed that a very low-carbohydrate diet sets the stage for a significant loss of muscle mass as the body recruits amino acids from muscle protein to maintain blood sugar (glucose) via gluconeogenesis (the formation of glucose within the body from precursors other than carbohydrates). This assumption is clearly fallacious. It's true that animals share the metabolic deficiency of total (or almost total) inability to convert fatty acids to glucose, so the primary source for a substrate for gluconeogenesis is amino acids. However, when the rate of mobilization of fatty acids from fat tissue is accelerated, as for example, during a very low-carbohydrate diet, the liver produces ketone bodies. The liver can't utilize ketone bodies and thus, they flow from the liver to extra-hepatic tissues (e.g., brain, muscle) for use as fuel. Simply stated, ketone body metabolism by the brain displaces glucose utilization and thus spares muscle mass. In other words, the brain derives energy from stored fat during a very lowcarbohydrate diet. Also, if the muscle is plentifully supplied with other substrates for burning (such as fatty acids and ketone bodies, in this case), then the burning of muscle protein-derived amino acids is suppressed.
Dietary ketosis is a harmless physiological state caused by the regulated and controlled production of ketone bodies. Unfortunately, many healthcare professionals have confused dietary ketosis with diabetic ketoacidosis. All diabetic patients know that detection in their urine of ketone bodies is a danger signal that their diabetes is poorly controlled. Indeed, in severely uncontrolled diabetes, if the ketone bodies are produced in massive supranormal quantities, they're associated with ketoacidosis. In this life-threatening complication of diabetes mellitus, ketone bodies are produced rapidly, which overwhelm the body's acid-base buffering system. However, a very low carbohydrate diet can't lead to dangerous ketoacidosis in healthy subjects (without alcohol or drug abuse), because ketone bodies have effects on insulin and glucogen secretions that contribute to the control of the rate of their own formation.
A Calorie is Still Not a Calorie
In 2002, USDA researchers published a review paper in the Journal of the American Dietetic Association, claiming, "The results of several of the [low-carbohydrate] studies actually refute the contention that low-carbohydrate diets, in the absence of energy restriction, provide a metabolic advantage for weight loss." They cite four studies supporting this proposition. As pointed out by my colleague, Gary Taubes, however, these studies don't actually support their position. Quite the contrary.
One of the studies cited by the USDA authors followed 24 obese men and women who followed two weeks on their usual food intake, eight weeks on Atkins diet, then two weeks on their usual diet. The abstract of this paper states, "The high-protein, low-carbohydrate dieting resulted in substantial weight loss, probably due to a combination of salt and water loss, as well as caloric restriction." The full text paper however, offers us some interesting details. An average weight loss from the Atkins diet was about 0.9 kilograms (two pounds) per week. The authors pointed out that they would have predicted only half that from the apparent reduction in calorie intake and that they can account for another quarter of a kilogram by taking into account water weight, but still fall nearly 0.2 kilograms short per week. So, the suggestion that this study refutes a contention that low-carbohydrate diets provide a metabolic advantage is simply ridiculous. Apparently, the USDA authors didn't bother to read the full text papers.
Alternatively, it's possible that they simply wanted to get an article into print that appeared to support the USDA's food pyramid. To look at the evidence and go away unconvinced is one thing. To not look at the evidence and be against it is another, but that's certainly not science. A number of well-controlled scientific studies have demonstrated that a very low carbohydrate diet promotes fat loss while maintaining or even increasing muscle mass. For example, Dr. Young and co-workers compared three diets containing the same amounts of calories (1,800 kcal per day) and protein (115 grams per day), but differing in carbohydrate content. After nine weeks on the 30-gram, 60-gram and 104-gram carbohydrate diets, weight loss was 16.2, 12.8 and 11.9 kilograms and fat accounted for 95, 84 and 75 percent of the weight loss, respectively. So, the authors concluded, "Weight loss, fat loss and percent of weight loss as fat appeared to be inversely related to the level of carbohydrate in the isocaloric, isoprotein diets." In layman's terms, the more carbohydrates these test subjects consumed, the less body fat they lost. This study was published in the well-respected American Journal of Clinical Nutrition in 1971, but was evidently ignored by obesity "authorities" ("Don't confuse me with the facts, a calorie is always a calorie").
Dr. Jeff Volek and colleagues investigated the effects of a six-week, very low carbohydrate diet on body composition in healthy, normal-weight men. Twelve subjects switched from their habitual diet (48 percent carbohydrates) to a very low-carbohydrate diet (8 percent carbohydrates) for six weeks and eight men served as controls, consuming their normal diet. Although subjects were encouraged to consume adequate dietary energy to maintain body mass during the intervention, the results revealed that fat mass was significantly decreased (-3.4 kilograms) and lean body mass significantly increased (1.1 kilograms) at week six. There were no significant changes in composition in the control group. The authors concluded that a very low carbohydrate diet resulted in a significant reduction in fat mass and an accompanying increase in lean body mass in normal-weight men. In other words, the entire loss in bodyweight was from body fat.
Another well-controlled study by Dr. Volek and co-workers compared the effects of an isocaloric, energy-restricted, very low-carbohydrate diet and low-fat/high-carbohydrate diets on weight loss and body composition in overweight/obese men and women. Despite significantly greater calorie intake (1,855 versus 1,562 kcal per day), a group comparison revealed a distinct advantage of a very low-carbohydrate diet over a low-fat diet for weight loss/fat loss for men. In fact, five men showed more than 10 pounds difference in weight loss. The majority of women also responded more favorably to the very low-carbohydrate diet, especially in terms of trunk fat loss. Furthermore, the individual responses revealed that three men and four women who did the very low-carbohydrate diet first, regained body mass and fat mass after they switched to the low-fat, whereas no subjects regained weight or fat mass after switching to the very low-carbohydrate diet.
For a more detailed review, I suggest you read my recent scientific papers published in the Journal of the International Society of Sports Nutrition and Nutrition & Metabolism (free, fulltext papers are available at www.sportsnutritionsociety.org/site/pdf/********-JISSN-1-2-21-26- 05.pdf and www.nutritionandmetabolism.com/content/3/1/9).
Once you've read them, you will also conclude that, when it comes to fat loss, a calorie is certainly not a calorie. In fact, it seems to me that calorie content may not be as predictive of fat loss as reduced carbohydrate consumption. Similarly, a recent comprehensive meta-analysis (a statistical analysis of a large collection of similar studies) examined a total of 87 well-controlled studies and clearly showed that very low- and low-carbohydrate diets promote fat loss, independent of calorie intake. This meta-analysis also showed that higher protein intake is associated with greater retention of muscle mass.
The Ultimate Nutritional Program for Short-term Fat Loss
This program is targeted to those who wish to MAXIMIZE short-term fat loss while maintaining or increasing muscle mass.
* Follow a very low-carbohydrate, high-protein, moderate-fat diet. The most important point is to keep carbohydrate intake very low. Also, make sure you take in adequate amounts of protein with every meal. You hardly need to limit fat intake during a very low-carbohydrate diet. Avoid trans fats, though. Choose only low-glycemic, high-fiber carbohydrate sources (vegetables, legumes, etc.). However, immediately after resistance exercise you can take in a small amount of high-glycemic carbohydrates with a fair amount of high-quality protein (e.g., hydrolyzed whey protein). Good protein sources include fish (healthy fats!), eggs, lean meats and carbohydrate-free protein powders.
* The critical supplements are a multivitamin-mineral complex, pure creatine monohydrate powder or carbohydrate-free creatine transport formula (e.g., Gaspari SizeOn) and a well-designed, fat loss-enhancing supplement (e.g., Gaspari 3 Degree Burn). Also suggested is the branched-chain amino acid, leucine, to stimulate muscle protein synthesis. However, you certainly shouldn't look to supplements to be a "magic bullet" to make up for not paying adequate attention to your basic nutritional program.
* Remember to drink lots of water and other calorie-free fluids. Also, it's important to take in adequate amounts of sodium and potassium. A very low-carbohydrate diet increases sodium excretion and the excessive loss of sodium in the urine could reduce blood volume and cause secondary potassium wasting.
If you decide to give this program a try, you may need to modify your resistance-training program. For example, it's a good idea to focus on heavier weights for fewer reps (three to eight), because the energy is primarily derived from phosphocreatine stores. Phosphocreatine serves as the cell's energy reservoir to provide rapid phosphate-bond energy to resynthesize ATP, a highenergy molecule serving as the ubiquitous energy currency of cells. This is a more rapid pathway than ATP regeneration in glycogen breakdown (glycogenolysis). Thus, phosphocreatine becomes important in maximum efforts lasting up to 10 seconds. Ingesting creatine monohydrate at a dosage of 20 to 30 grams per day for two weeks increases intramuscular concentrations of free creatine and phosphocreatine by up to 30 percent. Consequently, creatine is a useful supplement in the very low-carbohydrate diet.
Note: This program isn't for serious endurance athletes; they need more carbohydrates. Consult with your physician before starting this program if you have any medical condition or if you're taking any medication. Don't follow this program if you're pregnant or nursing.
Lifelong Health & Weight Control
Although a very low-carbohydrate diet is an effective short-term approach to fat loss, a moderate-carbohydrate diet is probably the most effective diet for lifelong health and weight control. Just make sure you stick with "good carbs," i.e., vegetables, fruits, legumes, oatmeal and other unprocessed whole grains. Moderate-carbohydrate diets are also better for those who wish to maximize gains in muscle mass. But when it comes to short-term fat loss, while maintaining– and even gaining muscle— your best dietary approach is the proven and powerful very low carbohydrate diet.
Toivottavaste jaksatte lukea :D
- Liittynyt
- 17.9.2003
- Viestejä
- 2 759
Jep, Direz. Teksti vaikuttaa nopealla lukaisulla samalta, mitä kaikki merkittävät ulkomaiset valmentajat (Poliquin, Waterbury, Thibaudeau, jne) ovat todenneet. Low-carbbia kehiin, ellei sitten tavoitteena ole maksimaalinen kehonpainon kasvu.
Yksi asia mitä olen itsekin miettinyt on tuon palautusjuomassa olevan hiilareidenkin eliminointi low-carbilla. Taisi olla Poliquinin artikkelikannassa, jossa kehotettiin olemaan pilaamatta low-carbbia millään insuliinipiikillä. Vaikka treenin jälkeinen ikkuna huutaakin energiaa, pitäisi kuulema kropan energiantarve täyttää kiinteällä ruoalla pian proteiinijuoman jälkeen.
Yksi asia mitä olen itsekin miettinyt on tuon palautusjuomassa olevan hiilareidenkin eliminointi low-carbilla. Taisi olla Poliquinin artikkelikannassa, jossa kehotettiin olemaan pilaamatta low-carbbia millään insuliinipiikillä. Vaikka treenin jälkeinen ikkuna huutaakin energiaa, pitäisi kuulema kropan energiantarve täyttää kiinteällä ruoalla pian proteiinijuoman jälkeen.
- Liittynyt
- 4.11.2009
- Viestejä
- 41
Niin, iteki oon että kyllä sitä lihas kasvaa vaikka samalla rasvaa polttaakin, mutta tällä tavalla ei saada aikaan maksimaalista lihasten kasvua, vai olenko ihan hakuteillä? Itsellä olis nyt aluksi tavoitteena poltella tuota rasvaa hieman pois ja samalla kuitenkin saada sitä lihasta. Tämän jälkeen sitten alkaisi tosissaan nostamaan sitä lihasmassaa ja ottaa Bulkki/Dieetti kierron mukaan.
