If you want to shred fat and have that ripped look, I’m not only talking about bodybuilders, this applies to women as well.
If want to have that lean physique, you want to keep your body muscle mass and burn your body fat, this is only achievable through dietary proteins.
This does not need to be animal protein you can achieve this with plant-based sources.
So that being said, high carbohydrates diets, high fat diets in a caloric deficit will shed water weight and they will burn body muscle.
As I have said many times, now that we want to burn fat, we have to keep the protein intake high.
I always recommend at least 2 grams of protein per body weight kilogram.
If you weigh 100 kilogram for example, you eat 200 grams of protein, the fat we keep round about 0.6 to 1 gram of body weight kilogram.
So if you weigh about 100 kilograms, you eat around 60 grams of fat, the carbohydrates on the other hand, gets lowered to a degree that we create a caloric deficit.
And that deficit is round about 200 to 300 calories a day. That means that if your body needs 2000 calories to maintain its weight, you want to be eating about 1800 calories at first.
For that, we need to eat 200 calories in form of carbohydrates less a day, which translates to 50 grams of carbohydrates less a day, which are about 2 bananas less per day.
And with that, you come into a caloric deficit that translates to a ratio of 50% carbohydrates, 30% protein and 20% fat. In some cases, we do 60% carbohydrates, 20% fats and 20% protein.
This is pretty much all you need to know to be successful on a cut.
You have to think from an evolutionary perspective. In nature, your body doesn’t need to cling unto body muscle mass, especially not the muscle mass that you developed in the gym.
Your body needs its fat reserve to survive, so therefore you have to think about this logically.
The muscle mass with additional muscle mass burns even more calories and your body says I don’t need that, so I am going to strip that off first.
If you don’t eat any proteins, your body gets rid of your muscle mass very effectively and it gets rid of muscle mass at first.
You might step on the scale and you see that you have lost one kilogram and you are happy but what you have lost is water weight and muscle. Like I said earlier, you are going to achieve the skinny fat look.
Keep the protein high because if you keep the protein high you signalize to the body that there is enough protein that it doesn’t need to cannibalize itself.
Give the body enough fat for hormonal function and lower the carbohydrates so you create the deficit. You will run through that external energy in form of carbohydrates and fats.
Then after that, your body will attack your fat stored for more energy instead of going into your muscles and cannibalizing it.
If you give your body enough protein your body would not need to cannibalize your muscle, it will instead attack your fat reserves.
This is it for this article.
In the next article, I will be talking more about cardio, I will talk about when you have to do it and about macronutrients timing. I will also be talking about when to eat carbohydrates, in the morning, in the afternoon before workouts.
Thanks for dropping by and I hope you enjoyed reading this short post. Follow jusvalehostenjus
Posted from my blog with SteemPress : https://www.mikreviews.com/vegans-getting-body-shredded-with-macros-explained-part-2/