Where are you closing for this summer? This way…
Or maybe like this?
Wherever you are, you still have time to make it work
Even if you are like the second picture, you came to the right place!
In this guide you ‘ll learn:
The perfect diet for cutting
The perfect diet to achieve the fastest possible slimming effect, ie fat loss, is hidden behind some details, which strangely do not mention in most other articles you will find.
Today you will learn what these details are and the tools you need to make the line you dream of!
What does it take to work?
The diet is a highly mathematical plan, as long as you get it right. Three principles to continue to see evolution throughout our “diet” are:
- Correct calculations
You can easily translate a nutritional goal into simple math, but the key is not to try extreme numbers, thinking that we will get there faster!
There will be times when we will not follow the diet to the letter, so we should not try extreme numbers of macronutrients / calories from the beginning, thus stressing our body and thus increasing the risk of more frequent “tricks”!
Our Basic Metabolic Rate (BMR, or the amount of calories your body burns without including any activity at all) can be easily calculated by the following formula (Harris-Benedict):
BMR = 66 + (13.7 x weight in kg) + (5 x height in centimeters) – (6.8 x age)
BMR = 655 + (9.6 x weight in kilograms) + (1.7 x height in centimeters) – (4.7 x age)
So, for example, for a 30-year-old man weighing 100 kilos and 178cm tall, his basic metabolism will be 2122 calories per day! (These would “burn” if in theory he did not move a single step during the day!)
Protein, carbohydrate, fat
Each diet has its own “rules” of macronutrients.
The most effective fat burners, according to legendary coach Hany Rambod, are ketone and “carb cycling”.
Carb Cycling is used by all bodybuilding athletes, either to lose fat or to gain muscle mass.
Ketone is recommended for people who are not involved in the sport of bodybuilding and like to have a more “lean” appearance. (Several female athletes do ketogenic)
The macronutrients to make this diet right, we calculate as follows:
First of all we need to calculate how much protein our body needs.
From countless studies conducted by nutritionists on this subject, the range they have reached that we need, is about 1 – 3 grams per kg of muscle weight.
Indicatively to choose from a wider range to start I will give you some examples:
|Κοντά στα 3g/kg||Male athletes who are usually involved in bodybuilding, do intense and very frequent exercise|
|Από 2g/kg έως 2.8g/kg||Men where exercise is a constant habit in their daily lives and they exercise from regular to very frequent and intense. (men have biologically higher protein “needs” than women)|
|Από 2g/kg έως 2.5g/kg||Very athletic (and professional athletes) women who are interested in their muscularity, that is, they do frequent and moderate to intense exercise.|
|Από 1g/kg έως 2g/kg||It is the most common range for people who exercise little or not at all, and is the minimum standard that every person must have in their diet to properly perform various physiological functions.|
Whenever you understand the right price for everyone comes from a mix of how we exercise, how much and the sheet. Over time, as you become more familiar with your diet, you can try different prices, since the “right price” is dynamic, that is, it is influenced by other factors that have to do with the biochemistry of each organism.
The macroelements to achieve ketone (where it is so named because of the ketogenic state it causes) are calculated as follows: