來自 苗栗縣
磅數 871.5磅
發文 335
註冊 2004/12/19
量級 重量級
★★★★
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12周減脂計劃讓你得到清晰的肌肉紋理
對於練健美的愛好者來說，在肌肉達到一定程度以後，當然是想有比較好的清晰輪廓，才可以展示健美的形體和肌肉。我在FLEX雜志上看到了這篇關於循環低熱量第碳水化合物的文章，粗略的翻譯了出來。我覺得比較適合那些肌肉比較多但脂肪也不少的健美朋友，用以修飾形體和減少脂肪。以下是一種通過低碳水化合物飲食來減少脂肪的方式。
第一階段（1-6周）
𨪜𨪜攻略1：減少50%的碳水化合物。減少你當前攝入碳水化合物的一半來刺激脂肪的燃燒。例如體重為180磅的健美者，一般日攝入碳水化合物應該是每磅體重2-3克（360-540克），這樣的量是足夠使肌肉生長並且沒有肪生長的風險。如果你每天進食500克碳水化合物，那麼，可以大幅度的減掉一半，只進食250克。這樣，你可以一周內減掉1-2磅的脂肪。
𨪜𨪜攻略2：如果你對你自己日攝入碳水化合物的量並不清楚，那麼就簡單的減去你日常中攝入碳水化合物的一半，例如，你平時一餐吃一個土豆的，那麼減掉一半，吃半個，如此類推，都減去一半。
𨪜𨪜攻略3：增加蛋白質，這是最基本的原理，在你減低碳水化合物的攝入時，你必須增加蛋白質，假設你當前每磅體重消耗1克蛋白質，一旦你開始了低碳水化合物飲食，，就要增加多40-50克的蛋白質攝入，以體重180磅為例，則每天的蛋白質攝入量應該從180克增加到220-230克。
𨪜𨪜攻略4：低碳水化合物飲食減少了肌糖原的儲存，（因為它被用做支持身體能量的需要和訓練是的能量）並且，加速了脂肪和蛋白質的燃燒。攻略3的目的是通過增加蛋白質來防止肌肉在鍛煉時被用做能量，堅持增加40-50克蛋白質的准則就可以了，不用過多。
𨪜𨪜攻略5：放棄有氧訓練，有氧訓練是很好的一種很好的減少脂肪儲存的方法，然而，大多數人在采用低熱量低碳水化合物飲食時，有氧訓練是不可以的，在鍛煉是應該注意保護好難以獲得的肌肉。脂肪會在其他的時間裡用做支持身體恢復的能量而消耗掉的。
第二階段（7-12周）
𨪜𨪜攻略6：控制新陳代謝。很多人可以通過前面5種攻略瘦下來，但是，這種低碳水化合物飲食也遭遇到同樣的一個老問題。因為長時間的重復著低碳水化合物，身體已經適應了，代謝也將因此而減緩。這是脂肪的代謝燃燒遇到了麻煩。為了避免代謝的減緩，從第七周開始，每天再減去50-100克的碳水化合物，體重在180磅以下的，接下來的6周中，每天進食50-70克碳水化合物，而體重大於180磅者，每天則攝入70-100克。
𨪜𨪜攻略7：更多的增加蛋白質。在碳水化合物減少時（攻略6）增加蛋白質攝入，每天每磅體重需要2克。這樣的增加是為了在接下來的燃燒脂肪的過程中確保肌肉的維持。
𨪜𨪜攻略8：在訓練後進食碳水化合物，在訓練後，應該馬上攝入的碳水化合物，來提高胰島素的水平並且抵消在低碳水化合物飲食中導致的CROTISOL增加產生的消耗分解肌肉的作用。吃50-100克（一天中碳水化合物的大部分在這時候吃）的復合碳水化合物（土豆，米飯）和少量的簡單碳水化合物（蜜糖，果醬等）。
𨪜𨪜攻略9：在采用低碳水化合物飲食時，因為熱量的減低，會產生對食物的渴望，人會感到比較強的飢餓感，最好用來欺騙和抵消身體的這種渴望的方法是，選擇高纖維低碳水化合物的蔬菜。像蘑菇，萵苣，包菜，卷心菜等。這些蔬菜的熱量和碳水化合物很低，可以用來作為小餐時的點心，填飽肚子。它們同時也提供了很多身體需要的來自植物的營養和纖維。
𨪜𨪜攻略10：不要拒絕增加點鹽份。當碳水化合物被限制到每天低於100克，身體便作出降低ALDOSTERONE（這是一種協助水和鈉在體內存留的荷爾蒙）的輸出的反應。因此，水在低碳水化合物的飲食中無法存留，所以，你可以在你的食物中隨便添加你喜歡的含鹽的風味調料（醬油等）。
𨪜𨪜攻略11：使用含支鏈氨基酸和GLGTAMINE的補劑。BCAA在糖原儲存很低時，被當作能量燃燒，6-8克的BCAA可以抵消肌肉的分解作用。而含GLUTAMINE的補劑可以縮短低碳水化合物飲食中CORTISOL增加導致的分解作用。180磅的健美者需最少攝入6克每天，分別在訓練前後服用。超過180磅者則至少需要9克，同樣是在訓練前後分開服用。
𨪜𨪜攻略12：休整。這是另一個防止身體適應因而代謝減緩的方法。在第7-12周的循環後，每隔7-10天進行一次完全的休息，在著一天內，碳水化合物可以提高到每磅體重2-2.5克，而蛋白質減少到每磅體重1克。這天內，你可以吃自己喜歡的很豐富的碳水化合物，滿足以下身體對美味的渴望。第二天開始，回到攻略6，從新開始心得循環。摘自《中國健網》
In season 的飲食原則與相關文獻
Bodybuilding Pre-contest Diet
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The dietary and pharmaceutical practices of pre-competition bodybuilding athletes have been documented in several studies (Elliot, Goldberg, Kuehl, & Catlin, 1987; Hickson, Johnson, Lee, & Sidor, 1990; de Boer, De Jong, van Rossum, & Maes, 1991; Kleiner, Bazzarre, & Litchford, 1990; Balon, Horowitz, & Fitzsimmons, 1992; Bazzarre, Kleiner, & Litchford, 1990; Hildebrand, Saldanha, & Endres, 1989).
Sandoval (1989) studied the body composition, exercise, and nutritional profiles of 5 male and 6 female bodybuilders before competition. The average male competitor had 3.6 years of experience (range 1 to 10 yr) and was 7.2 ±1.6% body fat measured by hydrostatic weighing 24 to 48 hours prior to competition. Sixty percent of male competitors included some form of aerobic activity in addition to weight training. The most popular form of aerobic exercise was station cycling. Days before the competition, the mean energy intake for men was 2347 ±220 kcalories; 199 ±65 gm of protein (34% of kcal), 305 ±91 gm of carbohydrates (52% of kcal), 41 ±19 gm of fat (16% kcal). This was calculated to be and average of 28 kcal/kg of body weight. The most popular source of protein was white chicken meat, lean fish, egg whites, and canned tuna packed in water. Calcium was the only nutrient low in the diet supplying 54% of the RDA. Only one man reported using a vitamin/mineral supplement and 3 men reported using protein or amino acid supplements. All men reported using anabolic steroids during training (Sandoval, Heyward, & Lyons, 1989).
Hickson (1990) looked at the dietary and precontest preparations of a male bodybuilder preceding competition. The subject weight trained 6 days per week and included bicycling and running activities most of these days. Anabolic steroids, HCG, and diuretic drugs were self administered weeks 1 through 3 of the study. Anabolic steroids included nandrolone decanoate 100 mg/wk (weeks 1-3), boldenone undecylenate 50 mg/wk (weeks 1,2) 75 mg/wk (week 3), methenolone-enantato 20 mg/wk (weeks 1-3), stanozolol 10mg/day (week 1), oxandrolone 12.5 mg/day (week 1) 15 mg/day (weeks 2-3), ethylestrenol 10mg/day (weeks 1,2), 12 mg/day (weeks 3). A strict regimented diet was followed supplying 2094 ±295 kcalories on days 1 through 21. This consisted of 26 ±4% protein, 56 ±8% carbohydrates, and 18 ±7% fat. On days 24 through 26, the subject employed a low carbohydrate (11% of kcalories) diet supplying 1769 to 1781 kcal. On days 24 through 26, he returned his carbohydrates to 57% of the total calories and consumed 2437 to 3285 kcal. All basic nutrients exceeded 80% of the RDA except calcium (57 ±9%) and zinc (53 ±8%). A loss of approximately 5 lbs of lean body weight and 10.5 lbs of fat was measured throughout the study to the day before the competition. One day before competition, body fat was estimated at 4.9% fat. Finally, on day 27, the subject place third in his weight class division (Hickson, Johnson, Lee, & Sidor, 1990).
Kleiner (1990) studied diet, body composition, training, health, and drug usage in 19 men and 8 women competing at the 1988 NPC Junior USA Bodybuilding Championships. Data was collected using dietary record forms, questionnaires and interview surveys. Anthropometrics, blood pressure measurements, and blood samples were also taken. Most competitors progressively restricted their diets 2 to 4 months before competition. The week before the competition, the men's diet consisted of 2015 ±1060 kcalories; 169 ±94 gm of protein (33.5% of kcal), 243 ±121 gm of carbohydrates (48% of kcal), and 40 ±51 gm of fat (18% of kcal). The main source of protein was egg whites, but also included white chicken meat, flounder, and haddock. Practically all basic nutrients meet or exceeded the RDA except calcium (75%) and zinc (71%). In addition, nutrition supplements were used by nearly all athletes. Precontest body composition, estimated by seven-site skin fold measurements, showed men at 6 ±1.8% body fat and women at 9.8 ±1.5% body fat. Many athletes reported the use of various drugs including anabolic steroids, diuretics, and laxatives as part of their training regimens. A large portion of competitors left the questions pertaining to drug use unanswered. Two men practiced sodium loading preceded by sodium depletion prior to the competition. Beginning 2 to 3 days before the competition, fluid restriction and dehydration practices were reported by all competitors (Kleiner, Bazzarre, & Litchford, 1990).
Bazzarre et. al. (1990) studied the nutrition intake, body fat, and lipid profiles of 19 male and 8 female bodybuilders competing at the 1988 NPC USA Bodybuilding Championships. The average male subjects had trained 8.2±4 years, competed in bodybuilding events 5.6 ±3.1 years, competed in 8.5 ±6.0 competitions, and won 3.4 ±2.4 competitions. The average body fat was 6.0 ±1.8% estimated by seven skinfold sites. The week preceding competition, the men's diet consisted of 2015 ±1060 kcalories; 169 ±94 gm of protein (34 ±12% of kcal), 243 ±121 gm of carbohydrates (50 ±13% of kcal), 40 ±51 gm of fat (15 ±9% of kcal). Eggs, egg whites, poultry, and fish seemed to be the primary sources of protein. The basic nutrients were above the RDA except calcium (75 %) and zinc (80%) (Bazzarre, Kleiner, & Litchford, 1990).
Balon et. al (1992) studied the effectiveness of carbohydrate loading on muscle girth. Carbohydrate loading is often practiced by bodybuilders on the premise that it will increase muscle mass. This theory was based on calculations that 2.33 to 4 grams of water would bind to every gram of glycogen stored in the muscle. Balon et. al (1992) conclude that carbohydrate loading has no additional advantage to enhancing muscle girth in bodybuilders over weight-lifting alone. They mention one elite female bodybuilder (Corey Everson) who does not recommend carbohydrate loading despite the popular literature advocating this procedure for bodybuilders.(Balon, Horowitz and Fitzimmons, 1992).
Off season 的飲食原則與相關文獻
Bodybuilding Intro & Off Season Diet
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Competitive bodybuilders are judged on the basis of muscular size, shape, definition, density, proportion, and visual presentation (International Federation of Bodybuilders, 1987).
健美比賽選手是跟據肌肉大小, 線條, 肌肉密度, 比例 ,對稱性與整體的觀感來評分
Bodybuilders generally train for muscular size during the off season and reduce body fat several weeks or months before competition (Elliot, Goldberg, Kuehl, & Catlin, 1987; Hickson, Johnson, Lee, & Sidor, 1990; Balon, Horowitz, & Fitzsimmons, 1992).
選手們通長在平日增長肌肉但於比賽前開始數週到數月的時間去減掉脂仿
The body fat of male competitive bodybuilders during the off season have been measured at 9.8% (Hickson, Johnson, Lee, & Sidor, 1990),13.1 ±2.8% (Kleiner, Calabrese, Fielder, Naito, & Skibinski, 1989), 9.3 ±0.75% (Katch, Katch, Moffatt, & Gittleson, 1980).
非比賽其間選手們的體脂仿比例約在 9.3 到 13.1% 之間(依不同研究有不同結果)
The relative absence of subcutaneous fat can enhance the appearance muscular development by revealing the size, shape, and striations of the underlying muscles. In effort to reduce body fat and maintain lean body weight, bodybuilders typically employ restrictive dietary practices, intense training, and the self-administion of pharmaceuticals.
Kliener (1989) found competitive bodybuilders who consumed an average of 5739 ±2500 kcalories (2451-19760 kcal) when not preparing for competition. One subject consumed only 2451 kcalories, where as another subject reported consuming 19760 kcalories; 1290 gm of protein, 2443 gm of carbohydrate, and 663 gm of fat. Some subjects reported eating every two hours and many claimed to awaken to eat during the night. This extreme kcalorie consumption is rare in the literature since Kliener (1990) gave inaccurate reference to bodybuilders who reported consuming 17,333 (+/- 4554) kcalories daily (Kleiner, Bazzarre, & Litchford, 1990). In the actual study, they documented the daily consumption of 17,333 kilojoules (4127 kcal), not 17,333 kilocalories as reported (Faber, Benade´, & van Eck, 1986). The most extreme protein intake reported in the research in 1989 was 3.5 g/kg/day. This amounted to 20% of the subject's daily caloric intake (Paul, 1989; Dragan, Vasiliu, & Georgescu, 1987).
Bodybuiders have been known to rapidly gain weigh prior to competition after breaking their precontest diet (Hildebrand, Saldanha, & Endres, 1989; Hickson, Johnson, Lee, & Sidor, 1990).
Overfeeding has been shown to lead to an increase of lean body mass possibly as a result of increased plasma somatomedin-C, testosterone, and insulin (Forbes, Brown, Welle, & Underwood, 1989).
過量的飲食已知可以增加瘦體組織(lean mass )原因則可能是因為體內
somatomedin-C, testosterone, and insulin 三者血中濃度的上升
Insulin facilitates and increases the transport of glucose and amino acid into muscle cells. Insulin can also stimulate the synthesis and storage of cellular protein and glycogen in muscle cells (Di Pasquale, 1993). Although insulin's effect on amino acid uptake into the cell may not be indicative of increased muscle mass (Florini, 1987), insulin may permit maximum protein synthesis to occur in idea physiological situations (Di Pasquale, 1993). Insulin and other anabolic compounds may act synergistically to produce significant anticatabolic and anabolic effects (Di Pasquale, 1993). Intercellular amino acid is essential to the action of anabolic steroid's role in protein synthesis.
It must be noted, though, insulin increases lipoprotien lipase action and can enhance the synthesis and storage of triglycerides in fat cells (Di Pasquale, 1993).
增加的胰島素會加強lipoprotein lipase 的作用,導致了三酸甘油脂在脂細胞中的儲存
Anabolic steroids may play a physiological role in the regulation of fatty acid oxidation in liver and fast twitch muscle mitochondria even in the absence of intense physical training (Guzman, Saborido, Castro, Molano, & Megias, 1991). It has been argued that a high fat diet has a positive effect on muscle growth (Di Pasquale, 1992).
合成性類固醇對於在肝和肌肉中的脂仿酸氧話作用扮演一定的角色
甚至於在沒有激列的訓練情況下也一樣, 過去對於高脂仿的飲食對於
肌肉成長是否有幫助是有一些爭議的
Muscle glycogen synthesis is greatest within 2 hours proceeding exercise. Exercise increases the muscle's sensitivity to insulin, predominately, during the 4 to 6 hours after exercise. During this time, muscle glycogen synthesis has been shown to be greater with ingestion of simple as compared with complex carbohydrates. After which, muscle glycogen can be resynthesized near pre-exercise levels within 24 hours, equivalently with either carbohydrate form (Friedman, Neufer, & Dohm, 1991). After 24 hours, muscle glycogen can increase very gradually, succeeding normal levels over the next few days (Ivy, 1991).
Many bodybuiding athletes believe nutritional suppliments are necessary for optimal progress, although many claims made for commercially marketed supplements for bodybuilding athletes are not supported by current research (Grunewald & Baily, 1993).
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