健美先生食谱 Zig-Zag循环饮食法高新陈代谢减脂 - 娱乐 - 松原迅成网

健美先生食谱 Zig-Zag循环饮食法高新陈代谢减脂

来源:松原迅成网  编辑:无   时间:2019-06-24 19:21:07

Zig zagging calories for fat loss is awesome! Been doing it for a long time now, I got from 35% bodyfat to 3.5% bodyfat with it, in just a matter of 4 months, that is MUCH faster than just eating low calories most of the time!  Plus I maintained ALL my muscle in the process.  This is (I believe) the secret to getting ripped fast!  So read carefully..

Zig Zagging(急转)卡路里法减脂法十分神奇! 通过这个方法,我在4个月里面,体脂率从35% 降到了3.5%。 这比一直吃低卡饮食快多了! 而且在这个过程中,我没有失去一点肌肉。我相信这就是快速减脂的秘密! 所以请仔细阅读下面的内容

The best zig zagging method I have came up with is to eat low calories for 2-3 days, then high calories for 2-5 days, then repeat. On the high days, you generally increase your complex carb intake, and fat intake (near the end of the phase) as well, protein should remain the same on both high and low days. Reading down below on this page you will get a better understanding of how to do "Clean Bulking". that refers to getting and staying lean all the time while gaining muscle at the same time.

最好的zig zagging方法是:

低卡2-3天,

然后高卡2-5天,

重复。

在高卡日,逐渐增加复合碳水化合物的摄入,在阶段末期,逐渐增加脂肪摄入,而蛋白质的摄入在高低卡日持平。

继续读你会进一步理解如何做 "Clean Bulking(膨胀)", 关于如何做到和保持一直瘦而且同时增肌。

The main way this diet works is the zig-zagging of the starchy carbs, where we avoid starchy carbs (like bread, pizza, pasta, potatoes, rice) during the low days and only eat them during the high days, this enables your metabolism to run smoothly all the time (even during the low days), and keep the hormone insulin low during the low days so fat loss will occur.  Muscle maintenance is also there thanks to all the high days and the carb load meals.

这种饮食奏效的主要方法在于 淀粉类碳水化合物的Zig-Zaggging,如,面包,披萨,意大利面,土豆,米饭等。

我们在低卡日要避免的淀粉类食物。

而在高卡日吃它们。

这样能够让你的新陈代谢在所有的日子正常运转,保持荷尔蒙激素低在低卡日,那样脂肪就会燃烧。

而肌肉的保持也多亏了在高卡日淀粉碳水化合物的摄入。

NOTE:  Below is a typical example of food a person will eat who's lean body weight (your weight minus your fat weight) is about 160 pounds, and may be different according to your physique.  This exact same diet has been working very well for me.

注意:下面是典型的例子,一个人的饮食,他的体重是160磅,约145斤。(体重=体重-脂肪), 而且可能会根据体格的不同而变化。这个食谱对我很有效。

Also, as common dieting practices go, you should eat every 3 hours or so, which ends up to be about 5-6 meals a day. These are the break down of the food intake for both phases:

而且,按照通常的饮食实践,你应该每3小时进食,也就是说每天吃5-6餐。

在高低日,他们将作为你进食的间隔。

2-3 Low calorie days:

2-3天低卡日:

Meal #

每餐

calories - protein/carbs/fat grams

卡路里-蛋白质/碳水化合物/脂肪 (克)

Contents:

内容

meal#1

第1餐

660 - 65/55/20

Tasty oatmeal: 1 cup of plain oatmeal, 1 TBS raw honey, 1 TBS flax oil (or hemp oil), 2 scoops of whey protein, 1 scoop of caseinate protein, and cinnamon.

美味的燕麦片: 1 杯纯燕麦片,1勺蜂蜜,1勺亚麻油,2勺蛋白粉,1勺酪蛋白酸蛋白,和肉桂

meal#2:
第2餐

320 - 35/12/15

5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice.
5盎司鸡胸,生混蔬菜,1/4杯糙米, 1勺初榨橄榄油。注意:低卡最后一天,减掉米饭

meal#3:

第3餐

320 - 35/12/15

5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice
5盎司鸡胸,生混蔬菜,1/4杯糙米, 1勺初榨橄榄油。注意:低卡最后一天,减掉米饭

meal#4:
第4餐

320 - 35/12/15

5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice
5盎司鸡胸,生混蔬菜,1/4杯糙米, 1勺初榨橄榄油。注意:低卡最后一天,减掉米饭

meal#5:
第5餐

225 - 25/0/14

1 scoop of caseinate protein, 1 TBS of FLAX seed oil. NOTE: Add 1/4 cup of oats on the first low day for this meal.
1勺酪蛋白酸蛋白,一勺亚麻籽油。注意:在低卡第一天,加上1/4杯燕麦

Totals:总共:

1,845 calories, 195/91/79  (last low day: 1,725 cal)总共:1845 卡路里, 195/91/79(低卡最后一天:1725卡)

2-5 High calorie days:

2-5 天高卡日:

Meal #
每餐

calories - protein/carbs/fat grams

卡路里-蛋白质/碳水化合物/脂肪 (克)

Contents:
内容

meal#1
第1餐

660 - 65/55/20

Tasty oatmeal: 1 cup of plain oatmeal, 1 TBS raw honey, 1 TBS flax oil (or hemp oil), 2 scoops of whey protein, 1 scoop of caseinate protein, and cinnamon.
美味的燕麦片: 1 杯纯燕麦片,1勺蜂蜜,1勺亚麻油,2勺蛋白粉,1勺酪蛋白酸蛋白,和肉桂

meal#2:
第2餐

440 - 35/42/15

5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
5盎司鸡胸,生混蔬菜,1杯糙米, 1-2勺初榨橄榄油。

meal#3:
第3餐

440 - 35/42/15

5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
5盎司鸡胸,生混蔬菜,1杯糙米, 1-2勺初榨橄榄油。

meal#4:
第4餐

440 - 35/42/15

5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
5盎司鸡胸,生混蔬菜,1杯糙米, 1-2勺初榨橄榄油。

meal#5:
第5餐

320 - 25/23/14

One scoop of casein protein, 1/2 cup of oats, 1 TBS of FLAX oil.

1勺酪蛋白酸蛋白,1/2杯燕麦,一勺亚麻籽油.

Totals:总共:

2,300 calories, 195/204/79总共:2300卡路里, 195/204/79

NOTE: This is just a typical diet that can be done with calorie cycling. You can always use a different protein, carb, or fat sources as you chose.  Such as choosing turkey, beef, tuna instead of chicken, or choosing another whole grain carb choice rather than brown rice.  You can even do a more restricted calorie phase during the low days.  As a matter of fact my friend Matt lost 100 pounds in 6 months by doing intermittent water fasting during his low days.

注意:这只是可操作的典型的卡路日循环食谱。你也可以选择不同的蛋白质,碳水化合物,或者脂肪原料。比如用火鸡,牛肉,金枪鱼来代替肌肉,或者选择完整的谷物类碳水化合物来代替糙米。你甚至可以在低卡日更加严格控制卡路日。事实上,我朋友Matt,通过间歇性饮水断食法,在六个月里面去了100磅。

How Many High and Low Days to do?

高低卡日的分布

Most zig-zag programs for fat loss usually only have 1 high day followed by 3 low days.  From my experience, if you extend the amount of high days, you will crank your metabolism up even further so once you go back on the low, fat loss becomes even quicker than if you just did one high day!  I have had great results doing: 2-low, 2-high, 2-low, 3-high, 2-low, 2-high, 2-low, 3-high etc etc.  This keeps your metabolism tricked so it know it doesn't get used to a certain program.  Last thing you want is for your body to find homeostasis for your metabolism, which fat loss becomes almost impossible then!, which I think it can find doing only 3 low and 1 high constantly.  But the whole principle here is that you want your metabolism (which is gets revved up during the high days) to run quicker on the low days, so fat loss can occur.

大多数的减脂的zig-zag 计划只有1天高卡然后跟着3天低卡。根据我的经验,如果你延长高卡的天数,你将启动你的新陈代谢,将来一旦回到低卡,比起1天高卡日,更快速减脂。我有着很棒的结果:2天低卡,2天高卡,2天低卡,3天高卡,2天低卡,2天高卡,3天低卡,3天高卡。等等。这样能够使你的新陈代谢被“欺骗”,使它不会习惯于这个计划。最后一件你需要的是 ,通过不间断的 3天低卡,1天高卡 ,那样会让你的身体找到新陈代谢的平衡 ,那样将不会减脂 ! 但是原则就是 让你的新陈代谢在低卡日运转的快些,这样减脂将会发生 。

How many high and low days you want to do is up to you, but I would keep it in the range of 2-7 high days and 2-3 low days. You can experiment yourself to see what works best for you (or see the chart below for examples). Most zig-zag programs have you do more low days relative to the amount of high days. But I have found out through LOTS of experience, if you double the overall amount of high days to low days, your metabolism will run hot all the time and you will burn fat faster overall, and your body will simply look way better and more ripped.

高低卡日的天数随你决定,但我建议控制在 高卡2-7天,低卡2-3天 。你可以通过实验来看到底哪种分配适合你 。或者参照下面的表格例子。大多属的zig-zap计划会要求你的低卡日总数达于高卡日 。但我发现通过很多经验 ,如果高卡日是低卡日的2倍,你的新陈代谢将一直运行的很快而且总体上看你也能瘦的更快,你的身体会看起来更棒和更加有型。

未完待续

猜你喜欢

三级艳情片 十大三级情色片惨遭强奸的当红美女

&nbp;&nbp;&nbp; &nbp;蓝燕 &nbp;&nbp;&nbp;&nbp;&nbp; 《3D肉蒲团》挑战高难度的强暴戏,蓝燕除了扮演铁玉香外,她还挑战了高...更多

2017-06-04
人体模特张悠雨 一丝不挂粉嫩私密处大露

张筱雨露私处 张筱雨,MET-ART国产人体模特。她在中国大陆为欧美人体摄影网站MET-ART推出“人体艺术”写真,2007年,还在读大...更多

2017-06-22
张柏芝阳光写真 张柏芝黑本耳全套无玛

王宝强身陷艳照门 被虐王宝强床照 张柏芝艳照门事件回顾同陈冠希自拍惹怒谢霆锋 张柏芝黑本耳全套无玛 张柏芝艳照门图曝光 ...更多

2017-06-03
2017无码获奖番号 番号中文网2017双叶美佳2017最新

双叶美佳最新番号 CRAD-085 &nbp; &nbp;HFD-089 ZEX-166 &nbp; &nbp; SCOP-136 PLB-003 &nbp; &nbp; WSP-106 DSJA-002 &nbp; &...更多

2017-06-19
日本少女掀裙子动态图 美女自愿掀开裙子GIF动态图

下载大图 这是一篇关于“美女自愿掀开裙子GIF动态图片、美女邪恶图片“的撸管专用图片合集。 上一篇:比基尼美女胸罩脱落裸G...更多

2017-05-29