Ke alakaʻi a ka mea hoʻomaka no ka hoʻomākaukau kino me ka hoʻomākaukau kino

Anter

• Nā Kumu: Nutritional Bodybuilding
• Pehea e hoʻoholo ai i kāu mau Calorie a me Macro Pahuhopu no ka hoʻomākaukau ʻana i ka meaʻai kino
• 1. E huli i kāu huina kālā hoʻolilo i kēlā me kēia lā.
• 2. Hoʻoponopono ma muli o ka bulking a ʻoki ʻana paha.
• 3. Hōʻailona i kāu makona.
• ʻO ke alakaʻi aʻoaʻo no ka hoʻomākaukau ʻana i ka meaʻai kino
• 1. E kiʻi i kāu mau pono hana.
• 2. Hoʻolālā a kūʻai i nā meaʻai.
• 3. Hoʻomākaukau i ka meaʻai maʻamau.
• 4. E hōʻuluʻulu i kāu mau meaʻai.
• He lā o ke kino
• Nā lawelawe lawe lāʻau hoʻomākaukau kino
• Nānā no

Inā ua ʻike ʻoe i kahi mea hoʻokūkū hoʻokūkū hoʻokūkū - a i ʻole hey, ʻōwili wale ʻia ma kā lākou Instagram feed - ʻaʻole paha ʻoe e kāhāhā i ka ʻike ʻana ua helu lākou i kā lākou muscular, lean bods ma o ka hui ʻana o ka hoʻomaʻamaʻa regimented a me ka meaʻai.

E hoʻopili me ka papa hana bodybuilding hou, kī-prepping ka kī. (Ua ʻike ʻoe pehea e hele ai: Ke hoʻomākaukau ʻoe i ka meaʻai olakino ma mua, ʻaʻole hiki iā ʻoe ke paʻi iā Chipotle ma ke ala hoʻi i ka home a i ʻole e hoʻouka i kahi hue wai pīkī i ka wā e kau ana ʻoe ma hope o ka hoʻomaʻamaʻa.)

Inā ʻoe he haʻuki medali, makemake ʻoe i mea hoʻoikaika kino, a i ʻole he voyeur pono wale nō, pono paha kēia alakaʻi pehea no ka hoʻomākaukau hoʻomākaukau kino bodybuilding.Hoʻohui, ʻo kekahi o nā hoʻomākaukau hoʻomākaukau hoʻomākaukau hoʻomākaukau kino e hoʻoinu ai iā ʻoe. (Hint: ʻAʻole ka moa a me ka laiki wale nō.)

Nā Kumu: Nutritional Bodybuilding

ʻAʻohe o ka hoʻolālā bodybuilding hoʻokahi-size-fits-all plan e pono ai nā ʻōlapa e ukali. Eia nō naʻe, hoʻohui ka hapanui o nā papa hana kino bodybuilding i kahi papa helu heluʻai me ka papaʻai macro (ʻo ia ka inoa ʻo "If It Fits Your Macros" or "IFYM" diet), wahi a Paige Johnson, kahi mea mālama kino kino me The Diet Doc mai Precision Nutrition a me ka National Academy of Metabolic Science.

Pono ka helu ʻana i ka calorie i ka huli ʻana i kāu mau calorie i mea e mālama pono ai ʻoe i nā kaola o kēlā me kēia lā. ʻO ka helu ʻana i nā macronutrients (macros no ka pōkole) e pili ana i ka hōʻoia ʻana i kahi pākēneka o kāu huina kalori i hele mai kēlā me kēia o nā macronutrients ʻekolu: protein, carbohydrates, a momona.

"ʻO ka pākēneka kikoʻī o nā kōmi ʻōuli e loli ke kanaka i kēlā me kēia kanaka, akā ʻo ka hapa nui o nā papahana e pono ai ka pākēneka kiʻekiʻe o ka carbs, ka pākēneka pākēneka o ka protein, a me ka pākēneka haʻahaʻa a haʻahaʻa hoʻi o ka momona," i wehewehe ai ʻo Evan Eaton, he loea me Nutr Bishop ma Boca Raton. , Pololika.

Paʻa paʻakikī? ʻO ia ke kumu e hoʻolimalima ai ka hapa nui o nā ʻōlapa i kaʻi aʻoaʻo a i ʻole ka mea hānai e kōkua iā lākou e noʻonoʻo i ka helu o ko lākou calorie a me ka breakdown macronutrient - a me ka hoʻolālā pāʻani hoʻomākaukau bodybuilding - i loko o nā pae hoʻomākaukau a pau, wahi a ke bodybuilder ʻo Natalie Matthews, IFBB Bikini Pro a me ka mea hoʻokumu o E pono ʻo Vegan Chef.

ʻO ICYDK, ka hapanui o nā bodybuilder e ukali i nā kau "bulking" a me "ʻoki", kahi e nānā nui ai i ke kūkulu ʻana i nā mākala (a ʻai mau i nā calorie keu) a i ʻole ka nalo ʻana o ka momona (ka ʻoki mau ʻana i nā calorie). Paipai pū kekahi mau kaʻi kaʻi i ka manawa kūpono, ʻo ia ka wā e hoʻopau pono ai ʻoe i nā carbs e kōkua i ka hoʻoikaika mua ʻana a hoʻopiha paha i nā hale kūʻai glycogen ma hope o ka hoʻolālā. (FYI, ʻo ia nā meaʻai maikaʻi loa e ʻai ai ma mua a ma hope o ka hoʻomaʻamaʻa ʻana.)

Ua ʻōlelo ʻia, ʻo iaʻo ia hiki iā DIY. No laila, inā ʻoe e ʻimi nei e hana i kāu hoʻomākaukau ʻana i ka meaʻai kino a me ka meaʻai, e mākaukau e ʻōwili i kou mau lima lima.

Pehea e hoʻoholo ai i kāu mau Calorie a me Macro Pahuhopu no ka hoʻomākaukau ʻana i ka meaʻai kino

1. E huli i kāu huina kālā hoʻolilo i kēlā me kēia lā.

ʻO ka hana mua e ʻike i kāu Total Expenditure Energy (TDEE), wahi a Anthony Balduzzi, NMD, ka mea hoʻokumu o The Fit Father Project. , makahiki, a me ka pae hana," wehewehe ʻo ia. E ʻike ai i kēlā waiwai, e hoʻohana i kahi calculator pūnaewele e like me kēia a i ʻole kēia. (Eia: 10 mau mea āu i ʻike ʻole ai e pili ana i nā Calories).

2. Hoʻoponopono ma muli o ka bulking a ʻoki ʻana paha.

Inā ʻo kāu pahuhopu e lilo i ka kaupaona a me ka momona (ʻoki), pono ʻoe e ʻai i nā calorie liʻiliʻi ma mua o kāu helu TDEE, wehewehe ʻo Dr. Balduzzi. "Akā inā ʻoe e ʻimi ana e loaʻa kaupaona a i ʻole nā ​​mākala, pono ʻoe e ʻai iki i nā calorie," i ʻōlelo ʻo ia. Hoʻohui a unuhi paha i ka 250 a i ka 500 calories i / mai kāu TDEE e ʻike ai i kāu loaʻa ʻana o ka calorie i kēlā me kēia lā (DTCI). (Ke nānā nei e lawe i kou mau mākala i kahi pae aʻe? ʻO kēia alakaʻi āpau i ka bulking e kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu hoʻoikaika kino.)

3. Hōʻailona i kāu makona.

Hiki iā ʻoe ke hana i kahi puʻukū o ka makemakika e ʻike pono i ka nui o nā karboma o nā carbs, nā protein, a me nā momona āu e makemake ai e ʻai i kēlā me kēia lā (e hōʻike kēia alakaʻi iā ʻoe pehea e hana ai) - a i ʻole hiki iā ʻoe ke hoʻokau iā ia i kahi mīkini mika. . E hoʻāʻo i kekahi o kēia:

• ʻO Katy Hearn Fit Macro Calculator
• IIFYM Macro Calculator
• BodyBuilding.com Macro Calculator

ʻO ke alakaʻi aʻoaʻo no ka hoʻomākaukau ʻana i ka meaʻai kino

ʻO ke kumumanaʻo o kahi hoʻolālā pāʻina bodybuilding hiki iā ʻoe ke ʻai i nā meaʻai āu e makemake ai, inā ʻaʻole ʻoe e hele i luna o kāu mau calorie i hāʻawi ʻia a pā i ka lakio kūpono o nā macros ʻekolu. (P.S. hiki ke kapa ʻia kēia ʻano ʻai ʻo "ʻai maʻalahi.")

Hiki i ka hoʻomākaukau ʻana i ka meaʻai ke kōkua nui iā ʻoe e hoʻomau i ka meaʻai bodybuilding. "ʻOi aku ka maʻalahi o ka hele ʻana a hana i nā koho meaʻai maikaʻi ʻole ke hiki ʻole ʻoe i ka hoʻomākaukau ʻana i ka meaʻai," wehewehe ʻo Eaton. ʻO ia ke kumu i ʻōlelo ai ʻo ia a me Johnson e hoʻokaʻawale i hoʻokahi manawa i ka hebedoma i kāu hoʻomākaukau ʻana i ka meaʻai kino.

1. E kiʻi i kāu mau pono hana.

ʻO kahi polokalamu hahai e like me MyFitnessPal a me Lose It! maʻalahi ia e koho a alualu i nā meaʻai, ʻoiai lākou e helu like i nā calorie a me nā macros i kēlā me kēia o nā mea hoʻomākaukau papa ʻaina bodybuilding. Hoʻohui, kōkua lākou iā ʻoe e aʻo i nā meaʻai i loaʻa nā carbs, nā protein, a me nā momona. (Pili: ʻO nā polokalamu hoʻemi momona maikaʻi maikaʻi loa loa.

Makemake paha ʻoe i kahi pālāki lumi kuke (e kōkua ana iā ʻoe e ana pono i ka meaʻai me ka nui o nā ʻāpana eyeballing o nā ʻāpana) a me nā ipu hoʻomākaukau hoʻomākaukau paʻa e mālama i kāu meaʻai.

2. Hoʻolālā a kūʻai i nā meaʻai.

ʻO ka mea aʻe ma ka papa inoa o kāu papa hana bodybuilding prep: ʻOihana kūʻai. "I kēlā me kēia papa - nā protein, carbs, a me nā momona - e hoʻolālā i ʻekolu a ʻelima mau meaʻai nui āu e ʻai ai no ka pule. A laila e hana i kahi papa inoa o nā mea ʻai," wahi a Balduzzi. Kāhea ʻo ia i kēia mau meaʻai "go-to", a ʻo kēia mau mea e lilo ai ka liona o kāu mau meaʻai no ka pule e hiki mai ana. (Inā ʻo kēia kou hoʻomākaukau mua mua loa ʻana, e heluhelu aʻe i kēia mau hewa kuhi no ka ʻai ʻana e ʻai ai.)

Ke ʻohi ʻana i kāu mau mea ʻai, "e ʻike pono aia kekahi ʻano o ke kala no ka mea ʻo nā kala e hōʻike ana i nā huaora a me nā minelala," wahi a Matthews. "E kōkua kēia iā ʻoe e mālama i ka hemahema o ka momona a e mālama iā ʻoe mai ka luhi ʻana." (P.S. ʻae, hiki iā ʻoe ke lilo i mea hoʻoikaika kino vegan.)

E hoʻohana i kekahi o nā hiʻohiʻona ma lalo nei e hoʻomaikaʻi i kāu papa inoa meaʻai hoʻomākaukau kino.

• Nā polokina Omnivorous: ka moa, ka pelehū, ka pipi, ka sonu, nā hua manu, ka tuna kēna a i ʻole ka sardine
• ʻO nā polokina ma muli o nā mea kanu: quinoa, pīni, tofu, mea ʻai meaʻai meaʻai, tempeh, pīni, pauka protein vegan
• Nā momona maikaʻi: avocado, aila niu, nati, Greek yogurt, cheese, anoano
• Carbs ola: quinoa, raiki, hua hui, oatmeal, uala, berena Ezekiela, couscous
• Nā mea kanu: kale, pepa, spinach, ʻōmato, kukama, kāwili kohu
• Nā mea ʻala / Condiment: kuke wela, basil, vinaigrette Balsamic, hū hānai, kālika, paʻakai, pepa, lemon

3. Hoʻomākaukau i ka meaʻai maʻamau.

Hiki ke kōkua i ka hoʻomākaukau hoʻomākaukau kino iā ʻoe e noho ma ke ala, akā inā ʻoe e ʻai i ka mea āu i kuke ai. Komo: ʻano. Ma kahi o ka hana ʻana i nā mea e like me ka ʻai, nā kurina, a me nā ʻūlū e koi iā ʻoe e ʻai i ka mea like no ʻelima mau lā pololei, nā mea hoʻomākaukau i hiki ke hoʻohui ʻia i nā ʻano like ʻole, wahi a Monica Auslander Moreno, MS, RD, LDN, meaʻai kūkākūkā no RSP Nutr. (E pili ana: 20 mau manaʻo i loaʻa iā ʻoe i ka wā e hoʻomākaukau ai i ka meaʻai)

ʻO kāu hoʻolālā o ka hana: Pop i kāu protein protein (i kāwili ʻia me kekahi mea ʻala) i ka umu, a hoʻomoʻa ia. "E hele i mua a hoʻomoʻa i kāu mau mea kanu i ka manawa like," wahi a Balduzzi. A laila, e hoʻohana i kahi kuke laiki a i ke kapuahi-kuke e kuke ai i kāu ʻākena me kahi kaomi pihi. I ka manawa like, mahu i nā mea ʻai āu e makemake ai e loaʻa i ka lima, a hoʻolapalapa i kāu mau hua.

"Ke kuke nā mea āpau, e mālama i kēlā me kēia mea hana i nā ipu ʻokoʻa e hiki ai iā ʻoe ke lālau mai loko mai o ka pule," ʻōlelo ʻo Balduzzi.

4. E hōʻuluʻulu i kāu mau meaʻai.

I kēia manawa ua kuke ʻia kāu mau meaʻai āpau a mālama ʻia kāu pahu hau, ʻo nā mea āu e hana ai ka lawe ʻana i waho o kēlā mau ipu a hoʻohui i nā meaʻai i nā ʻano like ʻole i ka manawa ʻai.

"E mālama maʻalahi i ka hoʻopiha ʻana ma kahi o ka hapalua o kāu pā me nā mea ʻai, e hoʻopiha i ka hapahā o kāu pā me ka protein, a ʻo ka mea hope loa me kahi kalebona olakino," wahi a Balduzzi. "Inā ʻokoʻa kāu macros, e loli nā ʻāpana, akā he wahi hoʻomaka maikaʻi kēia."

Nā ʻōlelo aʻoaʻo kōkua hou aʻe a me nā manaʻo hoʻomākaukau ʻana i ka meaʻai kino:

• 7 Manaʻo Hoʻomākaukau Meaʻai Meaʻai me 10 wale nō
• Pehea e koho ai i ka meaʻai maikaʻi-Hoʻomākaukau Manuahi
• ʻO ka papahana ʻai ʻai Mediterranean i kēlā me kēia pule
• ʻ Tipslelo aʻoaʻo no ka hoʻomākaukau ʻana o ka meaʻai a me ke kuke ʻana i kēia makahiki
• 30-Paʻa Paʻa ʻAi ʻAi-Hoʻomākaukau Lā

He lā o ke kino

E haʻi hou: ʻAʻole e like ka hoʻolālā papa ʻaina a kekahi. ʻAʻole hiki ke holo pono nā manaʻo hoʻomākaukau hoʻomākaukau kino mai Moreno a me Balduzzi ma lalo me kāu hoʻolālā, akā he ala maikaʻi paha lākou e kahe ai i kāu wai culinary hana.

ʻAi kakahiaka:E hana i nā ʻō o ka pō me ka bata bata, ka flaxseed lepo, ka waiū nut a i ʻole ka waiū waiū, a me nā hua chiaA I OLEʻo pancakes i hana ʻia me ka palaoa ʻalemona, ka waiū nut a i ʻole ka waiū waiū, aila ʻoliva, nā hua / spinach i hoʻomaʻemaʻe ʻia, ka pauka kuke, a me ke kinamona (no ka protein keu, hiki iā ʻoe ke hoʻohui i kahi scoop o ka protein protein).

ʻAina awakea:E hoʻolei i kahi o kāu mau protein i kahi saladi ʻaoʻao i hana ʻia me ka kukama diced, kōmato, ʻākala, kahi ʻāpana o ka lemona, ka paʻakai, a me ka vīnega, a laila e hui pū me kahi kāmela e like me ka ʻuala A i ʻole e hui pū i nā salmon i kēpau me ka avocado, ka yogurt Greek, a me ka avocado mayo no ka manawa koke, ʻaʻohe hoʻomoʻa i ka protein nui, a hoʻohui i kahi moena o ka milo. (Makemake i nā manaʻo hou aʻe? E nānā i kēia mau manaʻo hoʻomākaukau ʻai ʻaʻole he moa kaumaha a me ka laiki.)

ʻaina ahiahi:E kīloi pū i kahi sāleta nui me hoʻokahi kīʻaha quinoa, avocado, a kau i luna me ka tofu, tempe, a me ka moaA I OLE hoʻohui i nā mea hoʻohui like i loko o kahi burrito, wahī sandwich, a i ʻole decurructed burrito e hoʻololi iā ia. (E hoʻāʻo paha ʻoe i kēia Pistachio-Crusted Tilapia, kēia Miso-Lime Salmon me Couscous, Broccoli, a me Peppers, a i ʻole kēia Spinach Turkey Feta Burger.)

Nā lawelawe lawe lāʻau hoʻomākaukau kino

ʻO ka hoʻomākaukau ʻana i ka papa ʻaina bodybuilding a ʻaʻole hiki ke hash iā ia i kēlā me kēia pule? ʻO ka mea pōmaikaʻi, me ka piʻi ʻana o nā lawelawe hāʻawi ʻana i ka pahu meaʻai e like me Blue Apron a me HelloFresh i hele pū mai nā hui hoʻolako meaʻai hoʻomākaukau kino. Hiki i nā mea ma lalo ke hāʻawi i nā meaʻai i hoʻomoʻa ʻia a hoʻomākaukau ʻia - hana ʻia i kāu mau pahuhopu a me kāu papaʻai - pololei i kou puka.

• ʻO Kettlebell Kitchen
• ʻAi ʻIkona
• Nā meaʻai FlexPro
• MealPro
• ʻAi Maʻemaʻe Bro
• Nā Macros Nui
• ʻAi Muscle 2 Hele
• ʻAi ʻAi Kī

Nānā no