I feel like my body is dynamic and everyone’s body is different. For example, I've found that I can vary my carb intake during the off-season and still make progress, but if I don't eat enough fat, I won't gain muscle. I can keep my protein and carb intake high, but it doesn't help if my fat intake isn't adequate.
I am currently exploring the effects of different types of carbohydrates and proteins on the body. When I first started bodybuilding, my protein sources were mainly red meat and chicken breast, even during competition preparation. Now I use fish more as a protein source. I find that this will make the muscle lines clearer. The same goes for carbs, I used to eat mostly potatoes and oatmeal but now find they are not the best choice for me.
I also like to change my diet frequently so that my body doesn’t adapt quickly. But as a basic principle,Out of season I try to stick to about 1.5 grams of protein and 3 grams of carbs per pound of body weight per day.
Red meat has an amazing effect on increasing muscle fullness. During the heats of the 2007 Arnold Heritage, my muscles were flat. I ate three beef patties after the game and I was almost a different person during the finals. For me, red meat is very filling and helps ward off hunger pangs. I usually eat steak or steak. Out of season I don't worry about the fat content at all because they don't make me fat.
Red meat tips:
Red meat is a nutritional term that refers to meat that is red before cooking. All mammalian meat, such as pork, beef, mutton, venison, rabbit, etc., is red meat.
Many nutrition experts agree that other meats are healthier than red meat, which is high in saturated fat. There are some studies that suggest red meat plays a large role in the development of rectal cancer. Red meat is also called "purple meat". It is made by mixing the remaining blood in the pig chest (commonly known as "trough blood") with roasted and sliced heart, liver, loin, tripe and high-quality lean meat, and adding "beating oil" and other ingredients.
However, red meat is rich in iron, and vegetarians and people who avoid red meat should eat more iron-rich foods. Red meat is also rich in protein, zinc, niacin, vitamin B12, thiamine, riboflavin and phosphorus. The vitamins in red meat can also promote human growth and development without raising cholesterol.
With Phil Heath’s diet plan:
Note: This plan is suitable for reference by athletes, and amateurs do not need to consider it too carefully.
——————————————————————————————5 AM
One pack of growth hormone powder, one part of L-Glutamine, and one part of super multivitamin powder
10 egg whites, a cup of cereal, a banana, a spoonful of honey, and 7 rice flour cakes.
——————————————————————————————6:30 AM
20 minutes before training, take a packet of creatine effervescent powder.
————————————————————————————————7:45 AM
A meal replacement (52 grams of protein, 10 grams of carbohydrates), 7 rice cakes, a can of canned chicken, a cup of cereal, a small package of skim raisins, and a small package of skim waffles.
——————————————————————————————9:15 AM
6 ounces vegetables, 4 ounces turkey breast.
————————————————————————————————11:45 AM
2 cups rice, 5 ounces fish
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1:15 pM
20 minutes before training, take a packet of creatine effervescent powder.
—————————————————————————————————2:40 pM
A meal replacement, 7 rice cakes, a can of canned chicken, a cup of cereal, a small package of skim raisins, and a small package of skim waffles.
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4:00 PM
Three spoons of weight gain powder, one cup of oatmeal.
————————————————————————————————5:50 pm
4 ounces turkey breast, 2 cups rice.
————————————————————————————————8:00 pm
One serving of meal replacement (52 grams of protein, 10 grams of carbohydrates), 7 rice cakes, and 2 cups of rice.
——————————————————————————————9:15 pm
Go out for sushi, including 30 slices of different types of fish and an 8-ounce serving of nonfat yogurt.
—————————————————————————————————11:30 pm
One pack of growth hormone powder, one part of L-Glutamine, and one part of super multivitamin powder
10 egg whites, a cup of cereal, 7 rice flour cakes.
—————————————————————————————————The following two meals are not eaten every night, they are just examples when needed How to eat.
2 AM
1 serving of meal replacement (52 grams of protein, 10 grams of carbohydrates), 1/2 cup of cereal.
——————————————————————————————
4 AM
Three scoops of muscle-building powder