Page 9 - NGA NATURALmag 2017 ANNIVERSARY FALL Issue

Fall 2017
number you you will then be be able to calculate the the weight of of your lean body mass The following is is an an an an example of of of how to calculate this number by using the lean body body mass of of of a a a a a a a a a a a 180 lb man that has 15% of body body fat:
180 180 180 - (180 x x 15%)
180x0 15=27
180 180 - 27
27
= = 153 lbs (lean body mass)
As a a a a rule the the following table provides the the caloric baseline in in in in in determining your lean body mass:
makes it more difficult to to lose The major goal in in in in in developing the proper diet is to to to give your body body enough enough protein to to to maintain muscle but not enough enough to to hamper body body fat loss There are
4 4 calories calories in in 1 gram of of protein and between 40 – 50% of of total calories calories consumed daily should
come from protein Carbohydrate
Retaining muscle is extremely important to to your long-term metabolic function and and to to main- taining strength and and and energy levels Carbohy- drates are
are
an an an an anabolic macronutrient and and have been shown to spare the amount of proteins that your body uses This is is important because dieting and and training with weights breaks down tissue in in in in in in the the body and and can also increase the the risk of of catabolism (breaking down muscle for energy) Proper management of of your carbohy- drate
intake will maximize fat loss loss by keeping your metabolic rate
rate
rate
high and spare muscle loss loss Carbohydrates also carry 4 calories per gram As a a a a a a a a a a rule of of thumb those new to to fitness as a a a a a a a a a a daily routine need to to consume between 30-40% of of calories from carbohydrates Fat
Fat
is is is is the most misunderstood macronutrient A common myth is is is is that fat is is is is to to be be both feared and avoided because if not not it it will increase Another common myth is is that it it is is okay to con- sume high levels of of fat instead of of carbohydrates because it will support weight loss However the the truth is that both carbs and fat are
necessary for the the body to to to support weight loss The trick
to to to making this happen is is to to to strategically man- age the the intake of both at at at at the the appropriate level There are
9 calories calories per per gram in in fat fat As a a a a a a a a a a a a a a general guide the the percentage of calories calories from fat fat when starting the the dieting process should
be be between 16-21% Keep in in mind each body is is different and will respond to to nutrition as it it it it is is is is related to to contest prep differently With this fact in in mind it it it it is is is cru- cial to to pay very close attention to to how the body responds and and make adjustments as needed So keep a a a a a a a a journal and and track your progress n
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Current Body Fat
6-12%
12 12 1 1 1 1 1 1 1 – – 15% 15 15 1 1 1 1 1 1 1 1 – – – 19% 19 19 1 1 1 1 1 1 – – 22% 22 22 1% or above
Daily Caloric Intake
17
cal/lb cal/lb of of LBM LBM 16 cal/lb cal/lb cal/lb of of of LBM LBM LBM 15 cal/lb cal/lb cal/lb of of of LBM LBM LBM 14 cal/lb cal/lb cal/lb of of of LBM LBM LBM 13 cal/lb cal/lb of of LBM LBM This chart presents the specific daily caloric intake needed in in in in order order to to to maintain weight In order order to to to lose body fat it it is essential to to to create a a a a a a a a a a calorie calorie calorie deficit deficit of 500 calories per day or or or or or or more The easiest way to create a a a a a a a a a a a calorie calorie calorie calorie deficit deficit is through through a a a a a a a a a a a a combination of calorie calorie calorie restriction
and calorie calorie burning achieved achieved through through cardio exercise As a a a a a a a a a a rule weight loss can be achieved achieved by a a a a a a a a a a combination of 80% from from calorie restriction
and and 20% from from exercise What this means is is is is that your diet what and and how much you you consume is is is is critical when it it comes to weight weight loss Because cardiovascular training is is catabolic most weight weight loss loss will will occur as as a a a a a a a a a a result of of your diet and this will will spare the loss loss of of muscle Protein
How much protein should
a a a a bodybuilder consume? The gold standard on
on
the amount of protein that a a a a a a a male bodybuilder needs to consume is is between 1 1 2 – 1 1 5 grams per pound of bodyweight It is is important that protein levels are
set high high enough but not excessively high high because although protein protein builds muscle too much protein protein can be be be used as energy or be be be converted to to fat When an an an excess amount of protein is is consumed and and used used as as energy energy then body fat is is being used used less as as energy energy and and that NGA NATURAL mag
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