![]() ![]() This will reduce your total calorie intake. On a non-training day reduce your carbohydrate intake by 10%. Vary the type and colour of fruit and veg you eat. This will help to get the fibre you need. Your post exercise shake is classed as a meal.Įat lean meats, healthy fats and low GL carbohydrates.Įat only 1-2 pieces of fruit per day due to the sugar content.Īim to eat a minimum of 6 vegetable a day. For your body type and goal we recommend a shake containing around 40g of carbohydrate. These can be bought from any health shop. Try to avoid fat 90 minutes before and after training.Īfter training consume a post workout shake. Keep as close to your daily calorie and macronutrient breakdown as you can. We strongly recommend you use MyFitnessPal to track your nutrition targets. The carbs consumed in this phase, including breakfast, should be low GL (glycemic load). This will keep your stored carbohydrate (glycogen) levels replenished, preventing muscle breakdown. It is in this phase that the majority of strength, muscle gain and adaptations occur. The third and final phase is the growth, repair and recovery phase. Therefore we recommend consuming your shake within the first 30 minutes post training. Your goal is to sculpt so it is important to maintain as much muscle as possible by getting the correct nutrients in this window, miss it and you will have wasted the opportunity to make the most of the hard work you did during your training session. ![]() The second phase is the anabolic (building) phase, this is the hour immediately after training which is the optimal time to replenish the body’s energy stores, hence consuming a post workout shake. There are 3 nutrient timing phase’s, the first phase is the energy phase, where you fuel your body before and during the training session. When your body is in famine mode it will take protein from your muscle and convert it into energy, which we are trying hard to avoid as we want to maintain muscle to show maximum definition. This is your body’s safety mechanism, as in times of famine those fat stores are needed to survive. The goal is to ensure your body’s circulating insulin is in the correct range to prevent fat storage during your day, as fat can’t be broken down in the presence of insulin which rises after eating, especially carbohydrate.Ĭutting calories beyond our recommended estimate will not only have the negative effect of muscle breakdown but also signal to your body to hold onto its fat stores. This will ensure that you maintain your low fat percentage, preserve muscle and prevent your metabolism slowing. At YTB we have given you what we believe to be the correct amount of macronutrients for your body-type on a sculpt programme also taking into account your daily activity. Therefore one of our goals is to burn fat by increasing muscle mass and subsequently speeding up your metabolism.Īs a Meso-endomorph you have a fairly slow metabolism making it harder to maintain your low body fat percentage, as you burn fuel at a slower rate. Therefore for your body-type it is important to eat our recommended 5 meals spaced evenly throughout the day to balance your blood sugar, keep insulin levels stable and limit muscle breakdown which will help to achieve that sculpted physiqueĪll body-types have a their own finite macronutrient storage capacity, therefore be careful not to over consume at one sitting, as this will lead to fat storage. Your body-type cannot handle carbohydrate too well, therefore on a sculpt programme the correct amount and type of carbs at the right time of day (in relation to your training) will help towards your goal. When your metabolism slows it increases the chance of fat storage. We have reduced your calories and carbs more than some of the other body-types (who are more carbohydrate tolerant) yet to help maintain your muscle it is essential not to cut calories or carbohydrates too drastically as this will have the affect of breaking down muscle, which will in turn slow down metabolism. The fact that you hold onto muscle is a good thing as it helps to increase your metabolism, which equates to a higher percentage of fat loss during rest. Maintaining the low fat percentage you have achieved can be fairly challenging for your body-type although building and maintaining muscle is relatively easy. You are a Meso-endomorph on a sculpt programme. ![]()
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