How to lose weight and pump muscle?
The second phase of the cyclic keto diet serves to switch the metabolism from the regime of energy waste to the regime of its stock. Entering the CKD regime Saturday workout will restart the metabolic processes, forcing the body to forget that he was on a diet.
FitSeven already wrote that due to the peculiarities of metabolism it is ineffective to combine workouts for increasing strength with training to increase endurance( running and other activities), because the body can not simultaneously burn fat and build muscle.
Muscle Growth Mechanism
Without receiving signals for the development of muscles, the body in a few days activates the processes of muscle tissue degradation, and especially these processes manifest themselves with a low-calorie diet. The only way to avoid this is to launch growth processes.
Muscle growth is energy-intensive, and does not occur in the absence of the right amount of calories, glycogen( carbohydrate) stores and creatine phosphate. In addition, a high level of the hormone of leptin hunger, which is typical of a diet, also has a negative effect on metabolism.
Anabolic phase of
The main requirements for muscle growth: 1) a positive balance of calorie content;2) low level of leptin;3) reserves of glycogen and creatine-phosphate;4) powerful strength training to trigger protein synthesis;5) increased protein intake after exercise.
The second stage of the cyclic keto diet creates optimal conditions for activating muscle growth, accumulating energy for carbohydrate loading and spending it on power training. At the end of the 48-hour period, the body again starts the metabolism at full capacity.
On Thursday morning, the keto phase of a diet with low carbohydrate intake continues. Three hours before strength training - the main meal.40-60 minutes before the start - a cocktail of 25-30 gr.simple carbohydrates( a glass of juice) and 15-20 gr.protein isolate.
Thursday training itself should be an easy basic training, 5-6 exercises for all the muscles of the body, performed in 3 approaches with a high number of repetitions. The goal is to increase blood flow in the muscles, activating the filling of energy depots.
CDK: carbohydrate loading
After a light weight training Thursday, performed in the evening, the period of carbohydrate loading starts, continuing Friday and the first half of Saturday. The goal is the accumulation in the body of sufficient energy to trigger muscle growth.
Consumption of carbohydrates in the period of loading should be 700-1000 gr., Consumption of proteins - 150-200 gr., However fats should be reduced as much as possible - in total not more than 80 gr. Recommended sports supplements: 10-15 gr.creatine and 3-5 gr.fatty omega-3.
Tips for downloading
Even though the diet at this stage of the diet implies about 4 thousand calories, the body does not store them into fat, as these processes are stopped by three days of low calorie. Fat cells are still "closed", since the body believes that it is starving.
When choosing a source of carbohydrates, limit consumption of fast carbohydrates and sugars, preferring macaroni of solid sorts. In addition, do not forget to drink a lot, because the body will need a lot of liquid for the digestive system.
It is most effective to conduct Saturday training on the basic program, as it guarantees the development of all major muscles in one session. A low number of repetitions in exercises and a high working weight will include mechanisms of hypertrophy.
Before the beginning of the training, take a pre-training complex, during the strength training itself it is permissible to consume a carbohydrate drink containing 5-10 grams of BCAA and 20-25 grams of simple carbohydrates - this will help to further increase the strengths.
Use of this diet is allowed only by absolutely healthy people who do not have contraindications from the attending physician. In case of any doubt as to whether this diet is compatible with your health, consult a specialist.