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Susanbaw
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lsacrdisbike - 42177768

Post by Susanbaw » Wed Jan 03, 2018 8:16 pm

While the average woman might base her eating plan on trying to lose weight, if you compete in bodybuilding or figure competition, your diet focus will often be on gaining weight. You don't want to gain fat, though -- rather, you want to increase lean muscle mass while still retaining a feminine shape. The key to achieving your ultimate physique is to consume the right number of calories and macronutrients while adjusting your food intake to support your intense training regime. When putting on muscle, you must be in a caloric surplus, which means that you take in more calories than you burn. According to the Dietary Guidelines for Americans , active women should consume 2, to 2, calories per day to maintain their weight, so to bulk up you'll need at least this amount, if not a little more. Try 2, calories to begin with and adjust as needed. Ideally, for lean bulk you should gain around half a pound per week. If you're gaining more than that, lower your calories slightly; if you're losing or maintaining weight, add another to calories per day. Protein, carbs and fats are the macronutrients that provide you with energy. Protein is key in building and preserving muscle mass. In "The Protein Book," nutritionist Lyle McDonald suggests that women involved in bodybuilding and intense weight training aim for around 1 gram of protein per pound of body weight daily. This means that you'll need to include a source of lean protein, such as chicken breast, cottage cheese, lean beef or turkey, at every meal. Once you've hit your protein target, consume carbs and fats to reach your total calories for the day. Carbs should come mainly from nutrient-dense, high-fiber sources, such as fruits, veggies, beans, whole-grain bread and rice. When choosing fats, opt for the unsaturated kind found in nuts, oils, avocados and fatty fish. At some point, it'll be time to cut. This means dropping body fat and getting leaner, ready to unveil your hard-earned muscle and step on stage. To do this, you'll need to reduce your calories. Going back to the recommendation of 2, to 2, calories for weight maintenance, start at 2, again, and reduce your calories further if you lose less than 1 pound per week. The easiest way to lower calories and lose fat while maintaining muscle is to lower your carbs a little, notes trainer, bodybuilder and nutritional consultant Tami Bellon. Your bulking and cutting diets needn't be too different in terms of food choices -- just vary the amounts to fit your calorie intake. For a protein-rich breakfast, have an omelet, boiled eggs on whole-grain toast, or low-fat, low-sugar natural yogurt with mixed fruits. At lunch, go for a chicken salad if you're cutting, or a chicken sandwich if you're bulking. Dinner should be a mix of proteins, carbs, fats and veggies. Pick a meat, fish or meat substitute for your protein, such as lean steak, turkey, cod, salmon or tempeh. Or choose a higher-fat protein source, such as mackerel or ground beef. Add a grain or starch, such as brown rice, a sweet potato, or whole-grain pasta, as well as fats from olive oil and a little cheese. For your veggies, look to dark-green and brightly colored ones. If you want to include snacks between meals, opt for cottage cheese, nuts, whole-grain crackers and cold meat. The final consideration is your workout nutrition. Personal trainer and dietitian Stephanie Greunke suggests that straight after your workout, you eat a quick protein and carb meal, such as a smoothie with protein powder and fruit, or jerky with dried fruit. Video of the Day. Quick Weight Gain Meal Plans. Bodybuilding and Stomach Fat While Bulking. Protein for Women for Weight Gain. Healthy Food to Put on Weight. How to Gain Weight in a Month for Women. Diet for an Hourglass Shape. Lean Body Mass Workouts. Vegan Diet for Bulking. How to Start Bodybuilding for Women.
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Pero ella no quiso rendirse y buscГі la manera no sГіlo de intentar curarse, sino seguir con su carrera militar como lo habГ­a soГ±ado siempre. Young, quien se habГ­a vuelto famoso por el ser el padre de lo que Г©l llamaba "la dieta alcalina". Y querГ­a que esto fuera otra cosa en su larga lista de victorias", agregГі. Pero la historia no terminГі como esperaba Naima y ahora los familiares de la militar seГ±alan a Young porque consideran que se aprovechГі de su vulnerabilidad de la capitana para lucrar y luego evadir su responsabilidad. Young se volviГі un referente en cuestiones nutricionales cuando, en , publicГі el libro "El milagro del pH", que se convirtiГі en un fenГіmeno que ha vendido cerca de cuatro millones de copias alrededor del mundo. En este "Rancho Milagroso" se internan pacientes que son atendidos dentro de lo que Г©l llama una aproximaciГіn alcalina de la dieta. El cuerpo humano en perfecto estado es alcalino en su diseГ±o. Y eso es lo que promuevo", dijo Young. Los niveles de pH en general se miden con valores entre 0 y 14 y se considera que es alcalino cuando supera el nivel 7. Sin embargo, de acuerdo al bioquГ­mico de la Universidad de Cambridge Giles Yeo , la teorГ­a de Young tiene un problema: Y considera que las personas enfermas pueden curarse si revierten sus niveles de acidez con un tratamiento basado en alimentos alcalinos e inyecciones que reduzcan esa acidez en la sangre. El tratamiento que ofrece incluye infusiones intravenosas de una soluciГіn -alcalina, por supuesto- de bicarbonato de sodio. Y eso fue lo que le ofreciГі a Naima Houder-Mohammed. En un correo electrГіnico que Young le enviГі a la joven militar en julio de , escribiГі: Todo en ella decГ­a 'sГ­, voy a estar mucho mejor '", relatГі Amin. Lo cierto es que Naima no mejorГі. En los dГ­as siguientes, de acuerdo al relato de familiares y amigos, su salud fue decayendo. DespuГ©s de tres meses en "Rancho Milagroso", tuvo que ser trasladada a un hospital y de allГ­ de urgencia a Reino Unido, donde finalmente muriГі en octubre de Fue enterrada con honores mientras los familiares hacГ­an preguntas sobre lo que habГ­a pasado en esos tres meses. Cuando cuestionaron a Young por supuestamente haberse aprovechado del desespero de Naima por curarse, Г©l se defendiГі: Ella vino por sus propios medios, fue su propia decisiГіn", declarГі. Temas relacionados Reino Unido Salud.
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