Macros To Lose Fat And Maintain Muscle

Learn more information about macros to lose fat and maintain muscle. In this article we'll discuss macros to lose fat and maintain muscle.

 

Rotation of carbohydrates!

Carbohydrate rotation means adjusting the amount of carbohydrates you consume, alternating it on different days. This method of carbohydrate rotation helps your body's metabolism on days with a higher carbohydrate content and helps you burn fat on days with a lower content. Keeps you full and prevents starvation on low carb days.

Increasing lean muscle mass is important for fat loss, but low-calorie diets do not help you in building muscle. Carbohydrate rotation will help you gain muscle mass, but also lose excess fat. Building lean muscle mass requires enough carbohydrates and calories. While to reduce fat, it usually requires the consumption of fewer carbohydrates and fewer calories to force your body to burn the accumulated fat.

The downside of this rotation is that it can reduce your strength and energy. Which can be a problem if you maintain a strength fitness regimen. Carbohydrate rotation combines the benefits of weight loss with a low-carbohydrate diet, with a bonus of energy and strength on days with high carbohydrate intake. With this type of diet you should have days with low, days with moderate and days with high carbohydrates.

 

 

 

The main rotation of the amount of carbohydrates consumed on certain days is usually as follows:

• No-Carb Days - The word "zero" in this case means that you are trying not to eat starch or other direct sources of carbohydrates. It is acceptable to eat some carbohydrates from vegetables and some sources of fat, but the amount should be quite small (for example <5% of total calories).
• Lower-Carb Days - On lower carb days you should aim for 1.5 grams of carbs per pound of body weight (if you are overweight, it is probably best to use your "lean body mass" in replacement).
• Moderate-Carb Days - On days with an average carb content, you should aim for 3 grams of carbs per pound of body weight (if you are overweight, it's probably best to use your "lean body mass" in return).
• Higher-Carb Days - these days are something like "re-feeding," you should take at least 4.5 grams per pound of body weight (again, if you are overweight consider using lean body mass in return) .

 

 

 

• Start by determining how you will distribute the amount of carbohydrates on each day. On the days when you train your back and legs, you can eat more carbohydrates. And on the days when you train the other muscle groups, you eat medium or small amounts of carbohydrates. On weekends, it is mandatory to limit carbohydrates to a minimum.
• Be sure to eat at least 2 grams of protein per kilogram of body weight, which can progress to 3 grams as you progress in your diet. In general, protein intake should be relatively static, but it may be beneficial to increase your intake on days with zero and lower carbohydrates, just to get some extra calories (this is especially important for those who who use carbohydrate rotation to build muscle mass). It is not necessary to eat more protein on days with higher carbohydrates, you can even get rid of less protein.
• You should also eat healthy fats. A good source of healthy fats are fish (salmon, mackerel, trout), olive oil, cold pressed oils, nuts. Fat intake should be highest on low carb days and low on high carb days. In other words, the more carbohydrates you consume, the less fat you need to eat. Fat should make up 20-30% of your caloric intake on low carb days to have more energy. What this means? If you need to consume 2000 kcal per day, 25% means 500 kcal, which divided by 9 kcal (1 gram of fat is 9 kcal) will mean that you should consume about 55 grams of fat per day. I hope you understood me with the example I gave.

 

 

 

Adjusting the diet with the rotation of carbohydrates

The main "rule" to consider when spinning carbs is not to have consecutive days with a higher carb content. Another "rule" (or rather suggestion) is to set the days with a higher carbohydrate content to coincide with the days of the heaviest and most intense workouts of the week; Keep the days low in carbs for lighter workout days, a cardio day, and a day off.

There are actually many ways to create your diet by rotating carbs, just use the rules outlined here as a guide when creating your diet.

If your goal is fat loss, you can do the following rotation. High carb days on days when you train your legs and / or back. Days with a moderate amount of carbohydrates 3 times a week and 2 days left with low content. This is an example rotation. Each person is individual and needs a different approach depending on your lifestyle, your goals, your training experience and the free time you have. 

 

  

Diet

A day with a high content of carbohydrates - about 400 g

1. 100g oatmeal + 8 egg whites and 2 egg yolks +1 grapefruit
2. 100g rice + 200g meat + vegetables
3. 200g meat + vegetables + 300g sweet potatoes
4. 100g rice + 200g meat + vegetables
5. Training
6. 200g fish + broccoli + 300g sweet potatoes

 

A day with a moderate amount of carbohydrates - about 250-270 g

1. 100g oatmeal + 8 egg whites and 2 egg yolks +1 grapefruit
2. 200g meat + vegetables 
3. 200g meat + vegetables
4. 200g meat + 100g rice + vegetables
5. Training 
6. 200g fish + vegetables + 500g sweet potatoes 

 

A day with a low carbohydrate content of about 130-150 g 

1. 100g oatmeal + 8 egg whites and 2 egg yolks +1 grapefruit
2. 200g meat + vegetables
3. 200g meat + vegetables
4. 200g meat + 100g rice + vegetables
5. Training
6. 200g fish + vegetables

 

A day with zero carbohydrate content

1. 8 egg whites and 2 egg yolks
2. 200g meat + vegetables + 10ml olive oil
3. 200g meat + vegetables + 10ml olive oil
4. 200g meat + vegetables + 10ml olive oil
5. Training
6. 200g fish + vegetables

 

 

 

This exemplary diet is for a training man about 90 pounds. If you are not hungry during the diet, then do less charging days. The hungrier you get, the more often you can recharge. You can start with one loading day, two with a medium amount of carbohydrates and four with a low content.

Try to drink 3-4 liters of water a day. Water helps transport the nutrients you consume. If you do not get enough water every day, you do not absorb 100% of the nutrients from food. On the other hand, water also helps to wash away waste and bacteria. This is essential to remove toxins from your body. Water plays an essential role in all bodily functions, so do not underestimate it.

If you are going to eat fruit, consume them between meals and try to have them (fruits) with a low glycemic index (speed of their absorption by the body. The lower the GI, the slower they will be absorbed.) And a little sugar. Vegetables should be: cucumbers, iceberg, zucchini, broccoli, cauliflower, asparagus, cabbage, spinach, etc.