After talking about the difference between clean calories source and calories coming from random sources that do not benefit in the process of muscle rehabilitation, we will talk today about the clean carbohydrates needed by the body to build muscle mass without leading to a significant increase in weight and accumulation of grease In the body.
The basic principle is that we enter 500 to 1000 calories a day in excess of what the body burns. We know that the body burns calories in metabolism (metabolism) and takes advantage of those calories in power generation.
We also burn during the exercise, especially bodybuilding exercise and "Cardio" a lot of calories. So if we want to amplify our muscles, we have to get into our bodies between 500 to 1000 calories more than we burn daily, which is the muscle tissue needs energy to restore itself during the recovery. For example, we burn 400 calories on a treadmill over 40 minutes on the device.
We burn the same during exercise weights in the gym, we burn about 800 calories in the exercise daily. During the rest of the day, our body burns its total (body weight multiplied by 4) calories through exercise, sitting, walking, sleeping, etc. If we weigh 100 kg we burn about 100 x 4 = 400 calories during the day even if we do not exercise.
Of course these are approximate numbers. So a 100-kg man who has two hours of exercise every day, including 40 minutes of "cardio" and the rest a weight workout, burns about 1,200 calories a day. That is, this person must enter into his body daily about 1,700 to 2200 calories a day if he wants to amplify his muscle mass.
This technique helps the body to acquire an almost pure muscle mass, provided that the application of this theory is accompanied by an accurate diet program based on high purity proteins and clean carbohydrates. This is exactly the opposite of the old way of taking "anything and everything" during the amplification period.
It should be noted here that the process of amplifying muscle mass using the technique of "clean carbohydrates" takes longer than the old technology, but the results are "pure muscles" rather than a combination of muscle and grease, in addition to the body (half nap) throughout the year, rather than Big crunch all year except tournament season.
Dietary program of amplification consists of 5 meals a day:
1) Whole boiled eggs - 6 boiled egg whites - 2 pieces of brown toast - 1 teaspoon peanut butter - 1 cup natural orange juice without adding sugar.
2) The amount of protein (protein) of any brand.
3) Roasted chicken breast (boiled or grilled) - 1 teaspoon of ketchup or "Barbeque Sauce" - large boiled or grilled potato - 1 large banana or 2 small bananas - about 20 unsweetened unsweetened almonds.
Meal 4) 300 g of roasted or boiled red calf meat, 2 cups cooked brown rice with water or steam without adding oil, ghee or butter - a large bowl of salad made of vegetables with tomatoes and a teaspoon of oil Olive and a teaspoon of natural vinegar.
5) The amount of 2 protein (scoop / min) of any protein.
Do not forget to add a cup of coffee (Nescafe) without sugar, or 3 cups of Arabic or Turkish coffee that we know during the day, especially after breakfast and before going to the gym, caffeine helps burn fat and gives the body energy in the exercise.
This food table contains almost 73 grams of most unsaturated fats (pure fat), 385 grams of carbohydrates, 280 grams of protein
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