A three-stage diet helps you highlight your abdominal muscles

Say goodbye to fat accumulation

This abdominal muscle shaping diet plan is coordinated with training in three phases: from the first phase until the weight loss enters the plateau; from the second phase until the weight loss re-enters the plateau; and so on to the third phase.

The first stage: to reduce the intake of processed foods, animal protein and green vegetables diet program based dishes; the majority of our food is broken water compound should have a starch vegetable powder, and fat should come from meat.

Dietary plan example

1. 1 kilocalorie of calories per pound (about 0.45 kilograms); 
2. 1 gram of protein per pound of body weight; 
3.25% of calories from fat; 
4. The rest of the calories come from carbohydrates.

For example, a man weighing 190 pounds (about 86 kilograms) should consume 190 grams of protein, 300 grams of carbohydrates, and 75 grams of fat a day, for a total of about 2,660 kilocalories.

The second stage: further reduce calorie intake to lose more fat.

Dietary plan example

1. 1 kilocalorie of calories per pound (about 0.45 kilograms); 
2. 1 gram of protein per pound of body weight; 
3.25% of calories from fat; 
4. The rest of the calories come from carbohydrates.

For example, a man weighing 185 pounds (about 84 kilograms) should consume 185 grams of fat, 230 grams of carbohydrates, and 60 grams of fat a day, for a total of about 2,220 kilocalories.

The third stage: When your body becomes strong and thin, it is difficult to continue to lose fat.

The solution is to keep the existing diet plan unchanged, and occasionally eat a high-calorie diet 1 to 2 weeks a week to speed up the metabolism and prevent muscle loss.

Example of a diet plan ( 5 to 6 days in a low calorie arrangement)

1. Each kilogram (about 0.45 kg) of body weight intake of 10 kcal of heat; 
2. 1 gram of protein per pound of body weight; 
3.20% of the heat from fat; 
4. The rest of the heat comes from carbohydrates.

For example, a man weighing 175 pounds (about 79 kilograms) should consume 175 grams of protein, 175 grams of carbohydrates, and 40 grams of fat a total of about 1750 kilocalories per day.

Example of a diet plan (1 to 2 days in a high calorie arrangement)

1. 1 kg of calories per pound (about 0.45 kg); 
2. 1 gram of protein per pound of body weight; 
3.20% of the heat comes from fat; 
4. The rest of the calories come from carbohydrates.

For example, a man weighing 175 pounds (about 79 kilograms) should consume 175 grams of protein, 350 grams of carbohydrates, and 60 grams of fat a total of about 2,625 kilocalories per day.

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