1. 1 gram of protein per pound of body weight per day
This will ensure a positive nitrogen balance in the body, which is to make the body in an environment more conducive to increasing muscle mass. While controlling your diet, you may need to increase your protein intake further. When your carbohydrate intake stays at a very low level for more than four days, you need to increase your protein intake to 1.5 grams per pound per day . If you do strength training twice a day and do aerobic exercise every day, you definitely need to increase your protein intake to 1.5 grams per pound per day .
2 . At least 2 grams of carbohydrate per pound of body weight per day
To reduce body fat, you must control calorie and carbohydrate intake. However, if the time to control calorie and carbohydrate intake is too long, it will be counterproductive, resulting in slower metabolism of the body. To prevent this, you can increase your carbohydrate intake to at least 2 grams per pound of body weight every 4 to 5 days during calorie and carbohydrate intake . Doing so will not only slow down your metabolism, but also increase your fitness level. In the end, your fat loss process will become easier.
3 . 3 to 4 times a day , 3 grams of arginine per intake
Arginine can have many very important effects in the human body. For bodybuilders, it can promote growth hormone secretion and increase the amount of nitric oxide in the blood. Arginine can promote the body to secrete more growth hormone, which is really a good thing for bodybuilders. Arginine also increases the level of nitric oxide in the body, thereby increasing blood flow to the target muscle group, allowing the muscle to get more nutrients, anabolic hormones, and oxygen supply. It is recommended that you take 3 grams of arginine before morning, before strength training, after strength training, and before going to bed at night .
4 . Eat at least 4 bowls of vegetables a day
For people who want to lose weight, eating at least 4 bowls of vegetables a day is a good way to increase satiety and control appetite. Eat more vegetables such as broccoli, cauliflower, green beans, asparagus, spinach, rich in dietary fiber, bulky, low calorie, can occupy a lot of stomach space, increase satiety, control appetite.
5 . Ingest 3 to 5 grams of creatine before strength training and after strength training
Intake of creatine before strength training and after strength training can speed up the body's metabolism, initiate the body's recovery process as soon as possible, and provide energy directly to support muscle growth. In the first week of using creatine, you can increase your intake to 4 times a day , 5 grams each time . But after a week, you only need to ingest 3 to 5 grams of creatine before strength training and strength training . On non-training days, you can get 5 grams of creatine a day .
