Nowadays, many people have begun to realize that just having a thin figure is not good, and it is better to have some flesh on the body. Therefore, we will see many people start fitness and gain muscle. The process of building muscle is longer than losing fat, and our diet must also be matched during this process. So do you know how to make a fitness and muscle-building diet plan? Let’s go take a look below!
During the muscle-building stage, the daily calorie intake TDEE needs to be slightly greater than the calories you burn every day, about 110% to 120%. Of course, during this muscle-building step, fat will also accumulate. So our diet is divided into muscle building and fat loss phases.
The ideal proportion of the daily menu for fat gain is: 40-50% carbohydrate intake, 30-40% protein, and 10-30% fat.
Recommended carbohydrates such as traditional oats (rolled oats), bread, vegetables, and fruits; protein foods such as yogurt, milk, sugar-free soy milk, eggs, salmon, turkey, etc.; foods rich in healthy and high-quality fats include avocados (avocados) , olive oil, nut foods, etc.
What is needed in the fat loss stage is that the daily caloric intake TDEE is about 80%-90% less than the calories burned by the body in a day, in order to achieve the goal of "losing meat" while getting rid of the least muscle.
For fat-reducing menus, the ideal ratio is recommended to be 40-50% protein, 20-30% carbohydrate, and 20-40% fat.
In terms of food, it is recommended to consume carbohydrates that are digested slowly, such as whole wheat, brown rice, corn, and apples. For protein, you can choose fish, lean meat, milk, and a high-protein food, quinoa (protein content is about 16%). -22%, more than the protein content of beef); and high-quality fats such as vegetable oils rich in Omega-3 and Omega-6, etc. Slowly digested carbohydrates such as fiber can slow down the absorption of food (sugar) to maintain blood sugar stability, so insulin can be secreted stably and the rate of fat storage can also be reduced.
The rest maintenance phase means that the daily caloric intake is equal to the caloric requirements of the body for the day, allowing you to slowly build muscles without adding more fat.
For the menu at this time, the ideal ratio is recommended to be 40-50% protein, 20-30% carbohydrate, and 20-40% fat. Compared with the other two stages, carbohydrates at this time can be reduced because of the smaller amount of training, while a larger amount of fat can be consumed to compensate for the reduced amount of carbohydrates and promote muscle growth hormone. Can sustain and effectively secrete. In terms of food ingredients, the contents are roughly the same as those for muscle gain and fat loss, as long as the only principle is grasped: natural, low-fat, low-sugar foods.