COLUMN 78 |
COMMUTING FOR
THE SIX PACK
HOW TO GET TOUCHED ABS WITH THE PENDULUM DIET.
I've heard about the commuter diet and am very interested in trying it out. I've calculated that I need 2045 calories a day (without exercise) and I train on Mondays, Wednesdays and Fridays. With my plan, I'm in a total calorie deficit of about 600 calories a week. Will this fulfill my dream of defined abs or should I plan for a larger deficit?
Monday: 2700 calories
Tuesday: 1600 calories
Wednesday: 2300 calories
Thursday: 1600 calories
Friday: 2300 calories
Saturday: 1600 calories
Sunday: 1600 calories
ANSWER
WEEKLY CALORIE BALANCE
According to your data, if you have an average metabolism, a sedentary job and do three workouts per week, you need to consume around 2500 calories per day to neither gain nor lose weight. To improve body definition, you create a calorie deficit by reducing this value by 500 calories - which gives you 2000 calories per day. So you need to distribute a volume of 14000 calories (seven times 2000 calories) over the days of the week:CALORIE BREAKDOWN
Monday (training and loading day): 3400 kcalTuesday: 1400 kcal
Wednesday (training day): 2500 kcal
Thursday: 1400 kcal
Friday (training day): 2500 kcal
Saturday: 1400 kcal
Sunday: 1400 kcal
NUTRIENT BREAKDOWN:
Training day: 40% protein | 45% carbohydrates | 15% fatRest day: 60% protein | 20% carbohydrates | 20% fat
Loading day: 30 % protein | 60 % carbohydrates | 10 % fat
THE LOADING DAY
A loading day serves to activate the metabolism by greatly increasing the carbohydrate intake, primarily in the form of complex compounds. This means that more fats and carbohydrates are used to generate energy and your basal metabolic rate increases - not only when you are moving, but also when you are resting. However, I think the 2600 calories you calculated for the loading day are too low for a sufficient increase in metabolism. So increase it to 3400 calories!You should avoid simple sugars, fatty and/or sugary foods, as they can lead to unwanted fat storage and ruin the success of your diet. The loading day can be done on any day of the week - regardless of whether it is a training day or not.
CARDIO TRAINING
On the three days when you don't train, you should limit your carbohydrate intake. I also recommend that you do 45 minutes of cardio training on each of these days with a pulse of 150 beats per minute. This effectively increases fat loss - especially in the hours after the cardio session.BOOST FAT BURNING
If you want to boost fat burning even further in addition to your diet and cardio training, I can recommend the following products. They are not a MUST, but they can effectively support fat burning. The basis is and remains the right diet and regular strength and cardio training. Without these two factors, even the best supplements are useless. However, if you use them correctly, supplementary products are even more effective.L-CARNITINE FOR FAT TRANSPORT
CAFFEINE FOR ACTIVATION | TYROSINE FOR THE THYROID HORMONES
The amino acid L-tyrosine has positive properties for the production of the vital thyroid hormones thyroxine (T4) and triiodothyronine (T3) and is another substance that makes sense during dieting phases.
FAT BURNER TO INCREASE METABOLISM
I can only advise you against fat burners from the USA and other European countries, as they often contain substances that can have a harmful effect on your body.
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