The second part of the rock hard challenge diet makes a few changes to the nutrition program, which for the past month after. In part 1 required we a protein-rich, moderate-CARB therapy with a reduction in calorie intake. During part 2 you reduce a bit more calories and start a strategy CARB cycling in less carbohydrates for four days and then dramatically increasing carbohydrates every fifth day - name a re-feed day. This rotation helps your body to burn fat and keeps the metabolism. This is your plan for the next four weeks...
Within 5 to 8 weeks you should take in about 12.5 calories per kilogram of body weight on the baseline-days - which means every day but on the re-feed. Therefore, a 200-pound person will consume these days about 2,500 calories.
On the days of baseline, you will need to use something more than 100 grams carbohydrates. You are your first few meals split up those calories and then back to your training.
Between 1.5 and 2 grams of protein for every pound of body weight daily baseline. This means that at least 300 grams, or more than 400 grams of protein should take a 200-Pounder to himself. Your re-feed days you have to focus so much on protein consumption with only 1.5 grams, or a little less per kilogram of body weight. This is because calories extra CARB make it less likely, that your body in such depleted caloric State, that it will be will try to your muscles Rob their amino acids.
Still saturated and healthy fats compared consume 50-50, in a total of about 0.3 to 0.4 grams per pound of body weight per day. This is 60-80 grams of fat for a 200-Pounder. To keep calories re-feed days in balance, you will cut fat in favor to more carbohydrates.
These give a break from strict diets and shake your metabolism. Take 400 grams carbohydrates satiety and aid, which makes through hard training - especially in the next or next day in about every fifth day. These carbohydrates to eat earlier in the day to get your workout.
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