Other aspects, body and Development, the answers are much more important private and confidential and all other sports branches. For example, the BMR basal metabolic rate'i will be very fast with a high measure a person's daily calorie consumption during the adjustment will be different on calories. Adolescence and young athletes who take the measure or work here, as the case may be considered endocrine basis.
Here's our country and the world body building athletes, some common errors made by the professionals and you will find the answers given by dietitians.
Stephan HARTL:
97 - 98 to 99 German national heavyweight champion
ERROR:
Ignoring eating plan to do. In general, I think that this is the biggest mistake. Before you start watching this sport, many athletes continue to maintain the same dietary habits. However, the need for very small changes and deletions of the session, adding the rate will be adjusted and satisfactory results will ensure that more eye-filling. The other way is a fact that will undoubtedly start to develop the body during the first 8-12 months, regardless of feeding habits result. This is for sure. However, during this time you will you show the results from the nutrition care plan in parallel increases.
SOLUTION:
First, the evaluation must be done to learn the 3 main meals. Remove all the food in mind the type of fast food! At breakfast, use egg whites. Economic and are rich in protein. Try to eat the lunch of chicken or beef. In these, surely must be grilled. Absolutely no frying. As carbohydrate transport and easy to cook the potatoes may be preferred. However, economic and healthy. Rather, I suggest dinner of lean protein sources. Fish, chicken or turkey can be. In addition to these absolutely must eat some vegetables. D?kebilirsiniz pure olive oil over the vegetables. It is absolutely 100% pure is very important. Certainly should not be refined. Supplement to a day at this level in terms of 1 to 2 service can use the protein powder. You can obtain from the market as plastic shaker'in put into the dry, cold drink you get when you mix it with water you can drink the bartender style. Please be very careful where you get quality protein powder. Cheap brands often create the problem of mixing and solubility. In the pre-and post-workout amino acid may receive 2-4 tablets. The use of amino acid tablets cola, practical transport, the effect of the higher index. Finally, usually breakfast at home, we eat lunch in the outdoors. Derivative of meat boiled style of your choice for lunch in the cook potatoes cooked in the same way. This is both healthy and a more economical way. Funny but I still want to say, the beginning of my career in this way increases the lunch money, I'd amino acids. Diet as a normal part of your life when you start to see the start to simplify the job thoroughly.
Jay CUTLER:
NPC National-2005 Arnold Classic champion, 97-98. MR.OLYMPIA 2 percent
ERROR:
To make radical changes in diet. One of the most intense of errors observed between body-building athletes and competition in the off season period followed periodlarinda major changes in dietary strategies. This is seen in athletes at all levels. Professionals included! For me, depending on the principles remain the same diet all year round. I'm trying to stay connected all year round the same food sources. I know is trying to eat food is usually good for metabolism. Some athletes (!) Just like I do not eat french fries off season.
SOLUTION:
Off season to stay close to the approach in this matter based on agirligima competition. 97-98 Years of reducing the national championships before the preparation of 133 kg of water alimimi'm coming, water alimimi azalttigimda 127-128 I 24 I got buluyordum.O period was sufficient and this 5-pound difference. There was nothing at the same time I started to develop the body. Kiloydum very high rate over 85 and fat. We started to prepare the first diet when I decided to become a professional Chris Acetone. Reduced carbohydrates, especially in the afternoon and evening not to pay attention. Idmaninin have extended the duration of cardio and fat burners in operation. In particular I was using combinations of CLA and L-Carnitine. L-Carnitine CLA with meals was taken before the workout. During this period, coming down the off season in 4000, but 5000 calories cardio before the competition and the dissipation of the diet caught the effect of 3-4% body fat without losing muscle. If the off season and 15-20 kg, such as the remarkable differences between the ON season had forced both the diet and cardio work, and very likely lose muscle k?tlemi. And by reducing the weight to give this BMR'imi sokardi difficult. Other aspects, diet during the t?kettiklerime when it comes to the absolute and immutable six main meal. In some cases, the number of meals remove up to 8 or even 10. All meals are the same as eating every day. 400 grams of fish you're eating lunch 300 or 500, this will never happens. When the diet changed fundamentally, that the rate of increase at that time the fish or beef or buffalo meat can take place. Diet and concessions that can not be an alternative to discipline. Some athletes, such as off season is an easy way to upgrade your calorie intake by increasing the rate of oil resorted know. Illogical. Increase your daily intake of 20-25 grams of protein instead. Sufficient. The modern body building diet fat utilization rate is between 8-12%. That's it. Let's say that 15 will cook the egg whites. Is neutral in taste, put the pan instead of oil, use an egg yolk into the pan and add 3-5 pieces of fresh tomato. Or mayonnaise, ketchup, etc. When you eat hamburgers. Instead of using the fat-free cheese in a slice of k?fteyle sauce and cook together, then add a piece of fresh onion. Possible to resolve the issue of taste than the rate without increasing calories. If the way I wanted to hurt so good, then once or twice a month, any food I eat does not work. This is usually a slice of cake or fried chicken. I do not do this, more than ever. Because mental tutumumu bother. Something like this for me to miss a workout.
EDDIE ROBINSON:
1988-98 Cross-body-building superstar athlete,
Mr. America, Pro, Gold's Gym Classic champion
ERROR:
Reduce excess carbohydrates to fat burning. General coordinator since 1997, I began my quest a lot of people going on a chance to deal more closely diyetleriyle. One of the most common mistakes during defination striking reduction of carbohydrate intake extraordinary. When I asked the reason why this response I get from going through to ensure the burning of fat more quickly. The idea is correct in theory but in practice business is changing. There was a point to attend to the account, it also feature in this case, decreased metabolism of carbohydrates roteinleri our economy will begin to meet the energy demand of the fact that the proteins. The most important and biggest side effect is loss of muscle mass and rapid weight loss ultimately falls BMR was beginning to be taken! Maintainers of this error is still there.
SOLUTION:
Dalgalandirin purchase rates by days instead of carbohydrates to reset. The two-day until noon the third day after the low carbohydrate intake and eat a high carbohydrate. Complex carbohydrates with low glycemic carbohydrates are consumed very careful. This re-fill glycogen stores by providing a more healthy oil available to be mobilized to allow. I move at the beginning of the 90s I was a zero consumption carbine. The hall one day when I forget I came home from training for the subway car came back! The brain was so energized us to think that, even lacking the normal function of internal working. Glycogen bodies and most importantly of all the main energy source for the brain.
CHRIS Acetone:
Jay Cutler, Michael Francois, Samir Bannout-famous names such as Mark Dugdale nutritionist
ERROR:
Just follow the protein-based diet of vegetables and fruits do not run enough. Many athletes, especially off season, but we know kilolarca consumed meat and meat derivatives, as well as the use of vegetables and fruit should be at high or very low use of these foods are almost never being used.
SOLUTION:
MUST be next to all the meals you eat 150 to 200 grams of vegetables try and build. Spinach, celery, zucchini, tomatoes, broccoli, peppers and asparagus are the most useful. Rates are low calorie fiber high rates. They are also very high in fiber keep full capabilities. But many places will be receiving fewer calories. In addition, digestion allows for more convenient sources of protein you consume hard. Source of chlorophyll. Resistance-enhancing capabilities are available. Assess the topic, especially in this respect.
Nicholls CHAD:
Ronnie Coleman nutritionist
ERROR:
The importance of relying on the use of dietary supplement should just avoid. Supposed to supplement the existing gaps, and then closes them all to think about supplement products do not work. Using a single product in a short time to expect big results.
SOLUTION:
Most of the advertised products on the market with interest the new athletes coming and waiting for a miracle I know. And of course every product is good or bad results. But to be done in the first place, mainly in the diet aims to prepare complete. Supplement products, but with the right diet and exercise conditions were designed to provide results. I want to illustrate this topic: off season, but the measure would win the morning breakfast or lunch is still a normal human being like that of a hamburger and a kola'ya still continue to. In addition, a giant box weight aldiriciniz (Gainer) is available. Pre-and post-workout drink it. Believe me, nor what weight training can increase performance of the show. Or consider using the amino acid, protein intake is low, no matter how powerful these proteins using amino can not close the gap. When using this type of product nutrition program, especially watching the first review. Thus, the percentage of products will increase efficiency and you get the results you will get more eye-filling.
Dorian Yates:
6 times MR. Olympia
ERROR:
During the diet completely cut the fat. On the season, especially so-called competition preparation period 3-4 months before the competition completely cut the fat present some ideas about. (Strongly disagree. Yes, even dangerous in terms of calories, fat, although other duties should not be forgotten.)
SOLUTION:
Fat diet, body building, no matter what time I believe in the necessity of presence of 8 -10%. What this means; Extra 'There is no need to use oil from or during cooking. The other way is completely cut the fat hormone system functions as if you will also face the risk of hazard. Many hormones, including testosterone is synthesized fats and very low-fat this direction is negative. In addition, consumption of fresh fish as a supplement of omega 3 and 6, definitely do not have a chance to get your schedule.
DEXTER JACKSON:
2006 Arnold Classic champion, Mr.Olympia 4 'water
ERROR:
In summer the salt is completely cut heavy idmanlarda
SOLUTION:
Though some of the athletes engaged in heavy exercise during the hot summer of sodium and potassium intake. Define the underlying cause of the view that protection of course request. There are three essential minerals the body loses during perspiration, but intense. Sodium, Potassium, Magnesium. These three minerals in the hot summer months Idmanlar intensive heavy loss as a risk of heart attack a wide range of disabilities to provide a basis. Regardless of which period (even defination'da!) Into the daily diet or exercise too little salt use during the energy drink. Economic status is eligible to take it before every workout is not sold in pharmacies can also use mineral tablets.
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