Stay Ripped in Just One Week
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Text by: "Gil"
You may not believe in Santa Claus, Easter Bunny, Fairies and Elves, but believe one thing: YOU CAN CHANGE YOUR BODY BY DEFINITION IN 1 WEEK ONLY! Read the article and follow the tips that I have the pleasure to present to you, the readers Hypertrophy Blog!
Stay cracked Ripped in Just One Week
You can use the same procedures you use culuiristas hardcore, and this article will be a guide of how to manipulate the four factors involved in this endeavor: carbohydrates,'treino, soda and water. When precisely adjusted, the result is a temporarily defined physical, almost at the same level reached by bodybuilders pro, ie without water retention, without bumps, only an extreme setting.
Pro bodybuilders are notoriously famous for their ability to change their physical in just 7-10 days. During this final period, before competition, many use a technique called carboloading that translating means saturation and depletion of carbohydrates.
This involves radically restricting carbs and then go back to a high intake of them. The process depletes the muscles of carbohydrates (depletion) to then put them back in greater quantity than before (saturation). Other factors in this transformation include altering the training and handling of water and sodium intake.
You have to eat properly during the week without eating snacks and processed foods and limiting fat intake (see the examples in the context of diet). The protein intake should be increased, being situated around 4g of protein per kilogram of body weight per day, or if you weigh 80kg and 6 makes daily meals will consume an average of 53g of protein per meal, the totaling 320g of protein per day (according to the calculation based standard: 80 (w) x 4 (grams of protein per kg of body weight) = 320 (amount of protein to be consumed daily) / 6 (number of meals per day) .. If you prefer to eight meals a day, just divide the total amount in the event 320 for 8, which will total 40, which is the amount of protein you should consume per meal Below is a basic table to make things easier:
WEIGHT (KG) QTY. PROTEIN TO BE CONSUMED / DAY MEAL IN (IN GRAMS)
(IN GRAMS) 6 8 MEALS MEALS
50 200 33 25
60 240 40 30
70 280 46 35
80 320 53 40
90 360 60 45
100 400 66 50
This way you can have a complete plan Friday to Friday (total: seven days) to transform your physique in just one week. Use it as a way to reach their best form before a trip to one beachy place, an event, or a simple program of week-end! Just hope you are able to recognize themselves in the mirror when his transformation is complete! So get to work!
INITIAL STAGE - FRIDAY TO TUESDAY:
We all know that salt causes us to retain water, correct? Yes, but manipulating its intake, we can obtain a considerable loss of body water. For that, two days before starting the depletion of carbohydrates, add salt and seasoning salt to each of your meals so that food becomes salty, so that is caused temporary water retention. When you eliminate salt from your diet completely and continue drinking water, the result is an extreme water excretion by the body.
At the same time increase the intake of salt, you must increase the consumption of water at 5 to 7 cups higher than normal. If possible, use distilled water.
Increased water intake prepares the body so that when the restriction of its use in the last two days is performed, changes in water intake to create the illusion that you're in a deficit net. Low levels of water at the bottom, make you appear more muscle definition.
NEXT STAGE - DEPLETION - SUNDAY TUESDAY:
This step is critical to the success of the process. By reducing carbohydrate intake for a maximum of 40 to 70g per day for three consecutive days, you will burn up the glycogen stored in your muscles.
Simultaneously, you should train at high reps, 12-15 per set, increasing the number of series that runs on 50%. For example, if you make 12 series to the bench, comes to be 18, and so on. This combination will deplete in its entirety the glycogen supply.
FINAL STAGE - Saturation - WEDNESDAY TO FRIDAY:
Totally unlike the previous step, now is the time to raise your daily carbohydrate intake to approximately 5.6 to 7.7 g per kilogram of body weight.
A man of 90kg bodyweight will need 500 to 700g per day. As training and the restriction depletarão carbohydrates, you will use every gram consumed, causing all ingested carbohydrates are stored as glycogen. When glycogen stores are too low and a high-carbohydrate diet is performed, the muscles stockpile more carbohydrates than stockpiled before.
When you eliminate salt from the diet, your body will lose water rapidly, causing your muscle definition better. Eliminate all refined and processed foods.
When your muscles begin to replenish glycogen, water is required in the storage process. Thus, while cutting your water consumption to half of normal, a lot of water will be dragged from under the skin and stored in the muscles, which creates less water retention and a crystal clear definition.
However, some care must be taken during this program: train while trying to saturate the muscles with carbohydrates will hinder the process because you will burn carbohydrates instead of storing them. This is totally counterproductive. Do not train these days. Rest and admired watch your body transform!
SUGGESTED DIET (Base: person weighing 90kg):
PHASE DEPLETION:
breakfast:
- Omelette without fat, with 8 eggs (consuming 6 egg yolks and 2) and seasoned with salt and pepper sauce;
- 1 small bowl of grilled mushrooms;
- 3 cups of water.
Snack 1:
- 300g of grilled chicken breast;
- Green salad seasoned with vinegar, lemon, salt and pepper sauce;
- 3 cups of water.
lunch:
- 250g of lean red meat;
- Lentil 2 shells or the like;
- 3 cups of water.
Snack 2 (Pre-Workout):
- 2 scoops of whey protein;
- 2 cups of water.
Snack 3 (Post-Workout):
- Light ricotta 1/2 or 1/2 pot of cottage cheese;
- 2 scoops of whey protein;
- 2 cups of water.
dinner:
- 300g of grilled chicken breast seasoned with salt;
- 1 bowl of broccoli;
- 2 cups of water.
Supper:
- 2 scoops of micellar casein or albumin, smoothies in the blender (or shaker) with water.
PHASE SATURATION:
breakfast:
- 200g grilled lean red meat;
- 2 really great British potatoes, cooked;
- 1 cup of water.
Snack 1:
- 300g of grilled chicken breast;
- 350g of sweet potatoes;
- 1 cup of water.
lunch:
- 250g grilled lean red meat;
- 10-12 tablespoons of rice (white or brown);
- Lentil 2 shells or the like.
Obs .: THIS MEAL, DO NOT DRINK WATER.
Snack 2:
- 300g of grilled chicken breast;
- 700g of sweet potatoes;
- 1 cup of water.
Snack 3:
- 1 dose with minimal caloric fat in the formula;
Obs .: THIS MEAL, DO NOT DRINK WATER.
dinner:
- 300g of grilled chicken breast;
- 2 really great British potatoes, cooked;
- 1 bowl of broccoli;
- 1 cup of water.
Supper:
- 1 dose hipercalórico containing albumin or micellar casein in the formula.
Obs .: THIS MEAL, DO NOT DRINK WATER.
SUGGESTED SUPPLEMENTS:
The depletion of carbohydrates triggers a reaction in the body, in which it attempts to make the most of the enzymes responsible for glycogen storage.
By changing to a saturation phase, your body will have more enzymes than before and will be able to store more glycogen than normal.
Two nutrients that can help maximize this process are glutamine and potassium. Eat three doses of glutamine 5g per day during the saturation phase, because it optimizes the storage of glycogen.
Potassium contributes in glycogen synthesis and helps increase the amount of water within the musculare cells and the more water there is less chance of having excess water from the skin and muscle, and the muscle definition disturbing. Throughout the process ingest a dose of 200 mg of potassium five meals totaling the total intake of 1,000mg per day.
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